中国特种兵徒手肌肉魔鬼训练法!在最短的时间把你变成肌肉男!

中国特种兵徒手肌肉魔鬼训练法!在最短的时间把你变成肌肉男! 特种兵徒手肌肉训练法&中国特种部队的训练帕米尔卫士 特种兵徒手肌肉训练法 海军陆战队的训练被称为魔鬼训练，不过并不是每个男人都有机会亲身接受这种魔鬼训练，不可否认的是，陆战队的操练课程对于体型修改及体能锻炼有极佳的效果。 这套训练操是由国外海军陆战队战操演变而来的，没有时间去健身房的人可以通过以下10个动作的练习既可以健身，又可以拥有令人羡慕的身材。练完之后，相信你一定可以成为满身肌肉的猛男。 一、收腹抬腿 双腿并拢仰卧，双手放于臀部，然后以臀部为支点，将两腿、上体向上抬起约60度，然后再将腿缓缓放下，但不可触碰地面。还可将双脚并拢抬离地面，然后双脚打开。反复做多次。如果持之以恒，就会拥有傲人的6块腹肌了。 二、侧拉大腿 尽可能将双脚打开站立，然后将身体向右脚蹲下，右手握住右脚脚尖，左手握住右脚脚跟，保持20秒后，缓缓站起，再蹲向左脚，做同样的动作，右手握住左脚脚跟，反复做8——10次。可别小看了这个动作，常做不但能练出大腿肌肉，而且还可以增进“生活情趣”。 三、挺腰划手 就是所谓的“陆地游泳”，这是海军陆战队的招牌动作之一。这是想要将上半身塑造出健美线条的男士的必练动作。 四、潜水式伏地挺身 这是一种改良的伏地挺身，除了可以锻炼出强健的肌肉外，还可以加强颈、背、腰、臀、腿部筋骨韧性。脚尽可能地打开，手也张得更开，伏地。臀部翘起，上体用力下压，但不可碰到地面，双手伸直撑住20秒后，头部后仰，同时双臂弯曲，腿部抬高，保持片刻后，将身体收回伏地挺身状，臀部再翘高，当然也要撑一下，最后还原成准备姿势，反复做8——10次。 五、后滚拉腿 the first level to consider when positioning security, roughly the same distance between the point and level to put the stand, can't be moved, dislocation, and so on. Pay attention to the proper use and care of leveling. (6) level: find the anchor position after take levels, in anchor horizontal, horizontal lines with fine steel wire cable, while tightly tightening, ensure the wire level. (7) measurement errors: in horizontal line after the measure on the face. Mainly for horizontal measurement, also check the axis (axis positioning) q errors. By measuring the results of analyzing the cause of error, check the relevant specification (construction) requirements for error values, within the specified error, digestible errors exceeded error shall be settled through consultation with civil party or party. (8) to adjust the error: ... (3) familiar with their location and adjacent location, check the accuracy of segment size. (4) attention to handling errors, strengthen coordination with civil engineering work. (5) check the embedded location is accurate, solid reinforcement. 7. Security, protection: (1) enter the construction site personnel must wear safety helmets, safety belts, shirtless, wearing slippers, slippery-soled shoes is not allowed to enter the site. (2) must be carried out according to the specifications of construction, attention to the safe use of electricity. (3) Note 双手向上伸直平躺于地板上。双脚举起，弯过头部，直到双手可以握住双脚脚尖。保持20秒后，将双手都握住左脚脚尖，右腿可稍放松，20秒后，再握右脚脚尖20秒，然后慢慢将身体放回平躺姿势。反复做至力竭。 六、蹲伏趴站 做这个动作时，一定要一气呵成才能收到最佳的效果。 双脚并拢站立。蹲下，双手掌平贴地面，双脚向后踢出，双手撑起上半身，接着双臂弯曲，身体平行于地面(保持胸部或膝盖不触碰到地面)，至少坚持20秒，最后，再将双脚收回形成蹲姿，再慢慢站起来，反复做8——10次。 七、交腿扭身 坐在地板上，左脚伸直，右腿弯曲跨过左腿，左手别住右膝盖。然后身体向右后方缓缓转动(右手可撑在地板上保持平衡)，转至极限时保持20秒。 反复做8——10次后，换侧再做。 八、跨栏伸腿 坐在地板上，右腿向前伸直，左脚弯曲盘放下臀下。身子微向前倾，用右手握住左脚板向后推，左手可放在右大腿上，以防止右膝弯曲，保持抻拉状态的20秒，然后轻轻放松，反复做8——10次，换侧再做。 九、弯腰举手 双脚分开与肩同宽站立。身体尽量向前弯，头部尽量向下，同时双手紧握在一起，然后双手在体后慢慢向上举至极限，保持20秒后，再将双手缓缓放开，反复做8——10次。 十、骨盆盘坐 双脚弯曲、两脚心靠紧坐在地上，双手抱住两脚脚尖。由头带动上体缓缓向前向下压，直到极限，保持20秒后，再缓缓将身体还原成准备姿势，反复做8——10次。 the first level to consider when positioning security, roughly the same distance between the point and level to put the stand, can't be moved, dislocation, and so on. Pay attention to the proper use and care of leveling. (6) level: find the anchor position after take levels, in anchor horizontal, horizontal lines with fine steel wire cable, while tightly tightening, ensure the wire level. (7) measurement errors: in horizontal line after the measure on the face. Mainly for horizontal measurement, also check the axis (axis positioning) q errors. By measuring the results of analyzing the cause of error, check the relevant specification (construction) requirements for error values, within the specified error, digestible errors exceeded error shall be settled through consultation with civil party or party. (8) to adjust the error: ... (3) familiar with their location and adjacent location, check the accuracy of segment size. (4) attention to handling errors, strengthen coordination with civil engineering work. (5) check the embedded location is accurate, solid reinforcement. 7. Security, protection: (1) enter the construction site personnel must wear safety helmets, safety belts, shirtless, wearing slippers, slippery-soled shoes is not allowed to enter the site. (2) must be carried out according to the specifications of construction, attention to the safe use of electricity. (3) Note 这个动作可用在激烈运动前的热身。这个动作虽然简单，但是没却帮助减少运动伤害。 中国特种部队的训练: 1:早晨5:30起床，在每人身上加上20公斤的重物跑5000米。 2:8:00训练挂勾梯上下300回。穿越30米铁丝网来回300趟。 3:10:00上健身房:15公斤哑铃举150下，拉力器100下，臂力棒100下。 4:13:30抗暴晒形体训练:平举着ak47，枪口用绳子吊着一块砖头，一动不动晒2个小时。 - 5:16:00训练射靶1个小时，之后练倒功《高高向后跃起1。5米，用背重重的砸向水泥地》散打，硬气功等。 6:饭后半个小时，继续负重20公斤跑5000米《相当于正规400米跑道的12。5圈》 7:3天一次游泳训练:穿着厚厚的军装，和解放鞋一口气游完5000米《相当于100米正规游泳道的50个来回》 8:5天一次中国式铁人三项:负重跑步2000米，游泳2000米，骑自行车2000米。 9:7天一次25公里负重30公斤越野行军训练。 10:15天一次跳伞训练:从8000米高空一跃而下。 12:30天一次野外生存训练 美军训特种兵练方式 第一周 周一 A 100游泳，不要停，不许碰到泳池的底部及四壁。 B 负重行军(负重为体重的1/4)时间为45分钟，路程为3公里。可以沿公路，或穿越村庄。 周二 A 自行车，心率为最大心率的70%。 B 跳绳10分钟，中间不休息。 周三 A 3组极限次数俯卧撑，时间为30秒 B 3公里长跑(中速，时间为8—9分钟) C 3组爬绳，5公里行军，时间为1小时15分钟沿公路/1小时40分钟穿越村庄 周四 A 自行车，心率为最大心率的70% B 40码冲刺(共10次，组间休息为30秒) C 150米游泳 周五 A 5公里行军，时间为1小时15分钟沿公路/1小时49分钟穿越村庄 周六 A 3组极限次数的仰卧起坐与俯卧撑(每组时间为30秒) B 3组极限次数的引体向上 C 200米游泳 the first level to consider when positioning security, roughly the same distance between the point and level to put the stand, can't be moved, dislocation, and so on. Pay attention to the proper use and care of leveling. (6) level: find the anchor position after take levels, in anchor horizontal, horizontal lines with fine steel wire cable, while tightly tightening, ensure the wire level. (7) measurement errors: in horizontal line after the measure on the face. Mainly for horizontal measurement, also check the axis (axis positioning) q errors. By measuring the results of analyzing the cause of error, check the relevant specification (construction) requirements for error values, within the specified error, digestible errors exceeded error shall be settled through consultation with civil party or party. (8) to adjust the error: ... (3) familiar with their location and adjacent location, check the accuracy of segment size. (4) attention to handling errors, strengthen coordination with civil engineering work. (5) check the embedded location is accurate, solid reinforcement. 7. Security, protection: (1) enter the construction site personnel must wear safety helmets, safety belts, shirtless, wearing slippers, slippery-soled shoes is not allowed to enter the site. (2) must be carried out according to the specifications of construction, attention to the safe use of electricity. (3) Note 周七 休息 第二周 周一 A 8公里行军，时间为2小时沿公路/2小时40分钟穿越村庄 - 周二 A 自行车，心率为最大心率的70%，时间为20分钟 周三 A 3组极限次数的仰卧起坐，俯卧撑与引体向上(30秒为一个循环) B 5公里长跑(中速，时间为8—9分钟) C 3组每组为30—50次的深蹲，负重为自重的1/4，每次蹲到大腿与小腿垂直 周四 A 300米游泳 周五 A 10公里行军，时间为3小时沿公路/4小时穿越村庄(负重为体重的1/3) 周六 A 3组极限次数的仰卧起坐，俯卧撑与引体向上(35秒为一个循环) B 自行车，心率为最大心率的80%，时间为20分钟 ! C 150米游泳 - 周七 休息 第三周 周一 A 3组极限次数的仰卧起坐，俯卧撑与引体向上(40秒为一个循环) B 4公里长跑(中速—快速，时间为7—8分钟) . C 4组每组为50次的深蹲，负重为自重的1/3，每次蹲到大腿与小腿垂直 周二 A 自行车，心率为最大心率的80%，时间为20分钟 B 跳绳12分钟，中间不休息 周三 A 12公里行军，时间为3小时沿公路/4小时穿越村庄(负重为体重的1/3) 周四 A 400米游泳 周五 A 4组极限次数的仰卧起坐，俯卧撑与引体向上(40秒为一个循环) B 6公里长跑(中速—快速，时间为7—8分钟) 周六 A 自行车，心率为最大心率的80%，时间为20分钟 B 跳绳10分钟，中间不休息 ` C 150米游泳 周七 休息 第四周 周一 A 8公里行军，时间为2小时沿公路/2小时40分钟穿越村庄(负重为体重的1/3) 周二 A 400米游泳 B 4组极限次数双杠 C 4组极限次数的仰卧起坐，俯卧撑与引体向上(40秒为一个循环) 周三 A 6公里长跑(中速—快速，时间为7—8分钟) B 3组(8—12次)腿举 提锺 腿弯举 腿曲伸 周四 A 4组极限次数的仰卧起坐，俯卧撑与引体向上(40秒为一个循环) B 自行车，心率为最大心率的85%，时间为25分钟 周五 A 12公里行军，时间为3小时沿公路/4小时穿越村庄(负重为体重的1/3) the first level to consider when positioning security, roughly the same distance between the point and level to put the stand, can't be moved, dislocation, and so on. Pay attention to the proper use and care of leveling. (6) level: find the anchor position after take levels, in anchor horizontal, horizontal lines with fine steel wire cable, while tightly tightening, ensure the wire level. (7) measurement errors: in horizontal line after the measure on the face. Mainly for horizontal measurement, also check the axis (axis positioning) q errors. By measuring the results of analyzing the cause of error, check the relevant specification (construction) requirements for error values, within the specified error, digestible errors exceeded error shall be settled through consultation with civil party or party. (8) to adjust the error: ... (3) familiar with their location and adjacent location, check the accuracy of segment size. (4) attention to handling errors, strengthen coordination with civil engineering work. (5) check the embedded location is accurate, solid reinforcement. 7. Security, protection: (1) enter the construction site personnel must wear safety helmets, safety belts, shirtless, wearing slippers, slippery-soled shoes is not allowed to enter the site. (2) must be carried out according to the specifications of construction, attention to the safe use of electricity. (3) Note 周六 A 4组极限次数的仰卧起坐，俯卧撑与引体向上(40秒为一个循环) B 跳绳15分钟，中间不休息 周七 休息 第五周 周一 A 3公里长跑(快速，时间为6分钟) B 500米游泳 C 3组(8—12次)腿举 提锺 腿弯举 腿曲伸 JL <}9K 周二 A 跳绳12分钟，中间不休息 周三 休息 周四 A 500米游泳 B 4组极限次数双杠 周五 A 18公里行军，时间为4小时30分钟沿公路/6小时穿越村庄(负重为体重的1/3) 周六 A 4组极限次数的仰卧起坐，俯卧撑与引体向上(40秒为一个循环) B 跳绳12分钟，中间不休息 周七 休息 the first level to consider when positioning security, roughly the same distance between the point and level to put the stand, can't be moved, dislocation, and so on. Pay attention to the proper use and care of leveling. (6) level: find the anchor position after take levels, in anchor horizontal, horizontal lines with fine steel wire cable, while tightly tightening, ensure the wire level. (7) measurement errors: in horizontal line after the measure on the face. Mainly for horizontal measurement, also check the axis (axis positioning) q errors. By measuring the results of analyzing the cause of error, check the relevant specification (construction) requirements for error values, within the specified error, digestible errors exceeded error shall be settled through consultation with civil party or party. (8) to adjust the error: ... (3) familiar with their location and adjacent location, check the accuracy of segment size. (4) attention to handling errors, strengthen coordination with civil engineering work. (5) check the embedded location is accurate, solid reinforcement. 7. Security, protection: (1) enter the construction site personnel must wear safety helmets, safety belts, shirtless, wearing slippers, slippery-soled shoes is not allowed to enter the site. (2) must be carried out according to the specifications of construction, attention to the safe use of electricity. (3) Note