By the healthiergang writer , personal trainer e coach
Military training
It is now known how many soldiers are fantastic athletes and with this anyone should try to learn from the special forces how to improve our own level of fitness.
Military training is based on functional training.
To try to simplify the term functional training we can define it as a training that refers to perform gestures of daily life with natural movements performed with the synergistic contraction of several muscle groups and no more specific work on just one of them.
With this we should go to develop a more natural and harmonious body avoiding muscle isolation exercises.
In many places we can find paths called Vita, or places where there are bars for traction, parallel bars and backrests.
In many countries around the world there are well-equipped parks for this type of training and they are absolutely a pleasure to use.
In functional training we try not to use large external loads but rather to exploit the body in every exercise with the possibility of using small tools such as TRX, kettlebells, sandbags, ropes and traction bars.
Top 6 Military Corps Exercises
But what are the most famous exercises of the military corps?
#1 Crunch a terra
It is a one-joint exercise for the development of the abdominal muscles.
The starting position sees the athlete lying on his back with his knees flexed.
It is performed with a flexion of the spine in order to detach the upper back.
# 2 Pushups
Also known as push up, is the classic exercise for the pectorals, shoulders and triceps.
The exercise is performed starting with the arms well extended and the spine which maintains the normal physiological curves of the spine.
From this position we go into bending on the arms until we touch the ground with the chest and have the elbows at an angle of about 90 °. From here we return to the extension of the arms without losing the curves of the spine.
# 3 Lunges
From the standing position, step forward with one leg such as the right, meanwhile bend the left leg until it forms a right angle.
Stop a few inches before the ground. Return to the starting position.
#4 Squat
It is certainly the most discussed exercise on the face of the earth as to which technique is the best.
However in general a squat can be performed with a starting point with the legs shoulder-width apart with tips pointing outwards at 45 °.
From this position we descend into squatting position by going backwards with the buttocks and avoiding passing the knees with the tips of the toes until arriving with the hip below the knee. Return with a leg extension to the starting point.
# 5 Pull-ups
This exercise, like most functional exercises, has varied types of execution based on which muscle you want to involve more, for example by working in reverse or supinated grip. Both work on the great backbone, but in the supine position there is greater involvement of the brachial biceps.
The correct position is the one in which the athlete starts with his arms outstretched and comes to bring the bar to his chest and then return to the starting position.
#6 Burpees
the most famous exercise in the Marine Corps and also one of the most hated by all athletes in the universe. The initial position provides arms stretched vertically with elbows fully extended so that the body is suspended in balance with the hands on the bars.
The start involves the controlled descent of the torso vertically downwards up to the limit allowed by the mobility of the shoulder, approximately around a level of flexion of the elbow of 90 ° and to a hyperextension of the shoulder around 50-70 °, a level where the arm (humerus) reaches an inclination near the horizontal line to the ground. Then, go up to return to the starting position by flexing the shoulder (returning to about 0 °, ie along the hips) and extending the elbow.
It is performed starting from the standing position, then descending into squats and placing the hands on the ground.
Then the legs are stretched back with a leap and a push-up is performed on the arms. Return to squat position in squat and finally straighten the legs returning to the standing position by performing an upward leap.
