How to Get In Shape Military Style: 11 Steps

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How to Get In Shape Military Style: 11 Steps
How to Get In Shape Military Style: 11 Steps
Anonim

Ever been frustrated with the results of an exercise program? Military organizations around the world have years of experience with training that works. It's easy to see men and women serving who stay in combat form and wonder how they do it. Most of them don't have time to train constantly, but how are they always in shape? Read on for some general advice on fitness by people in the army.

Steps

Maintain a Healthy Weight Step 14

Step 1. Understand the basics of fitness

Training programs comprise these four parts:

  • Physical training (which will be called TF here);
  • Nutrition;
  • Cardiovascular training (which will be called CT here);
  • Rest.

    If any of these branches are not present, your earnings will be limited. The TF should be done at least three times a week, including warm-up, dynamic stretching, training, static stretching, and a cool-down. The TF can be done with two distinct goals, either muscle endurance or muscle strength. In this article, TF only includes exercises that make use of body weight (calisthenics). Nutrition is a self-explanatory subject, but it will be better described later. TC is similar to TF, but focuses on other forms of exercise that can burn stored energy. Finally, rest is obvious - get enough sleep and you've surpassed that goal

Lose Body Fat Fast Step 7

Step 2. Understand that Special Forces have used body weight exercises for years with excellent results

Some calisthenic activities that can be incorporated into training include:

  • Upper limbs (arms, chest and shoulders):

    • bars;
    • Superman;
    • Flexions in different variants;
    • Ball grips;
    • Backslashes.
  • Lower limbs (calf, legs and buttocks):

    • Calf Elevations;
    • Squats in different variants;
    • Marches;
    • Wall chair;
    • Gluteal Elevations.
  • Core muscles (abdominals):

    • Abdominals;
    • Inverted abs (hip flexion with bent knees).
Choose Between Yoga Vs Pilates Step 1

Step 3. Understand that stretching improves performance, decreases the likelihood of injury, and increases blood flow and alertness

Dynamic stretching favors full movement and speed of movement for long periods of time.

Maximize Workout Benefits Step 3

Step 4. Dynamic stretches that should be used before training include:

  • Rotation of the neck upwards, backwards and bilaterally;
  • Alternating extensions with one arm raised at a time ("Hi Jack, Hi Jill");
  • Arm swing;
  • Touch your feet;
  • Four-way leg swing;
  • Trunk rotations;
  • Four-way squats;
  • Trunk twists.
Be a Good Gymnast Step 3

Step 5. Just do these stretches for two seconds each

Static stretching helps improve your flexibility.

  • Some examples that can be done after training (as a form of muscle cool-down) include:

    • Back and forth neck stretches;
    • Swimmer stretching;
    • Superior dorsal elongation;
    • Back stretch of shoulders;
    • supine dorsal stretch;
    • Side stretch up;
    • Body pronation stretching;
    • Crossing at hip height;
    • Stretching of the iliopsoas muscle;
    • Butterfly stretching;
    • Quadriceps stretch while standing;
    • Stretching of the hamstrings.
Be a Good Gymnast Step 9

Step 6. It is important to warm up

Put on jumping jacks, skip ropes, or ride the stationary bike for five minutes.

Be a Good Gymnast Step 12

Step 7. Train to improve endurance

Do 13 or more reps per set. When training for greater strength, the target is between six and 10 reps (12 would be at the limit between strength and endurance). With strength comes muscle size, but with resistance comes muscle toning.

Be a Good Gymnast Step 10

Step 8. " Ah, I do 50 push-ups, how could I gain strength like that? " It's easy to alternate the types of push-ups to make them difficult to the point where you don't exceed six to ten reps. In fact, it's possible to increase resistance even more in bodyweight exercises. Try doing it more slowly, switching sides (like one-armed push-ups or one-leg squats) and use a backpack with small sandbags, books, or something to add to the load.

Figure Out Why You Aren't Losing Weight Step 13

Step 9. Proper nutrition is needed to develop and maintain a healthy fitness

To build muscle, you must eat more calories than necessary.

  • To determine how many calories are needed, use the following equation:

    (15, 32×weight)+679={displaystyle \left(15, 32\times {text{weight}}\right)+679=}

    calorias queimadas ao longo do dia

  • Agora, tome esse resultado e multiplique-o por 1, 7{displaystyle 1, 7}
  • , deixando a equação final da seguinte forma:

    (15, 32×peso)+679={displaystyle \left(15, 32\times {text{peso}}\right)+679=}

    ingestão diária ×1, 7{displaystyle \times 1, 7}

  • Já definido o gasto diário, some 200∼500{displaystyle 200\sim 500}
  • calorias para aumento na massa muscular. Para perder peso, por sua vez, subtraia 200∼500{displaystyle 200\sim 500}

    calorias da ingestão cotidiana.

Be a Good Gymnast Step 17

Step 10. Eat whole grains, lean meats, fruits and vegetables and drink plenty of water

Eat healthy fats like those found in olive oil and fish, nuts and flaxseed oils. Trans and saturated fats only decrease your longevity and increase the percentage of body fat. Aim for: 60∼70%{displaystyle 60\yes 70\%}

de carboidratos complexos (encontrados em alimentos integrais, vegetais etc.), 20∼30%{displaystyle 20\sim 30\%}

de proteínas e 10∼20%{displaystyle 10\sim 20\%}

de gorduras.

  • Frango;
  • Peixe;
  • Macarrão;
  • Batatas.
Figure Out Why You Aren't Losing Weight Step 15

Step 11. Remember that intense cardiovascular (aerobic) activities that raise breathing and heart rate to 80∼90%{displaystyle 80\yes 90\%}

de seu máximo devem ser feitas apenas duas ou três vezes por semana - e nunca por mais de meia hora.

pratique-as apenas em dias fora do treino. bicicletas ergométricas são muito boas, mas corridas são ainda melhores.

dicas

  • separe o sábado e o domingo para descansar.
  • faça buscas em fontes confiáveis sempre que tiver dúvidas sobre como realizar qualquer um dos exercícios.

avisos

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