Ranger exercises at home and training 7 important military moves

How to become a ranger? What are ranger exercises? There is a type of military or army exercise that does not require any equipment and you can do these speed exercises with body weight at home and anywhere else. It doesn’t matter if you’re planning to join the military or just want to get stronger; This training program will bring you closer to your goal.

What are commando exercises? What exercises are called rangers?

Commando exercises are a type of functional exercises with body weight that primarily target the upper body, then the middle body and cardiovascular endurance. In general, military exercises or military exercises are very extensive and involve all the muscles, but the focus of these exercises is on a few basic bodybuilding movements, such as swedish swimming, plank and punching, in order to maintain good body shape and chest muscles, shoulders , strengthen the biceps and triceps and even the stomach well.

These exercises are similar to the exercises of army rangers and that is why they are known as commando exercises. If you do your exercises at a high speed, you will burn a lot of fat as aerobic exercises (cardio).

Which muscles are involved in commando exercises?

Ranger exercises mainly engage and strengthen upper body muscles; Also, mid-body and back muscles will be involved in ranger exercises. In this section, we examine the main muscles involved in commando exercises:

• Chest muscles: Commando exercises include movements such as planks, swedish swimming, and body presses through the back and chest. These movements involve large muscles such as pectoralis muscles (chest muscles), deltoid muscles (shoulder muscles) and trabezis muscles (trap muscle in the lower back).

• Arm and hand muscles: Common movements in commando exercises strengthen large muscles such as biceps (arm muscles), triceps muscles (back of the arm muscles) and brachialis muscles (arm and forearm muscles).

• Abdominal and back muscles: In commando exercises, to maintain the strength and endurance of the body, central muscles such as abdominal muscles (rectus abdominis, oblique abdominals) and back muscles (rhomboid and trapezius muscles and spine straighteners) are also involved.

What is the purpose of ranger training?

The purpose of performing guerilla training and passing the ranger course is to achieve greater physical fitness and increase fitness and physical strength. Because of its speed and intensity, ranger exercises will help you achieve results faster than other exercises. By doing military style exercises, you will see fat burning and muscle building.

One of the outstanding benefits of commando exercises is that you can do them at home without the need of any equipment and achieve physical strength and endurance. You can determine your goal and get the most suitable program from vitamin trainers. They design your exercise program according to your physical condition and goal.

Training ranger exercises at home

Commando exercises can be modified so that people with different levels of physical fitness can benefit from it and practice. However, these exercises may not be suitable for everyone, especially those with special conditions or lack of preparation.

Ranger training includes three different levels. Depending on your physical fitness, you can choose one of these levels. Now we introduce each of these levels. Remember to rest for 2 minutes between each set.

First level

• This level for beginners It is suitable. All exercises should be done in 3 sets He repeated!

If you are new to exercise or have a low level of fitness, it is important not to be too hard on yourself and allow your body to gradually regain strength and endurance. Do this exercise program in 3 sets and even if it is still difficult for you, do the Swedish swimming and the plank in its easiest mode.

Second level

• The second level is for athletes Intermediate/semi-professional Is. All exercises should be done in 4 sets He repeated.

After some time of practice and gaining strength and confidence, you can do commando exercises in four sets. If you have reached this level from a beginner, congratulations on your progress.

The third level

• This level is for athletes Professional and advanced It is suitable. Exercises of this level should be done in 5 sets He repeated.

Advanced people with a high level of physical fitness can do a variety of commando exercises to further challenge their muscles and in 5 sets. Later, you can even use weights or do some exercises with one hand. Do not overexert yourself to avoid injury.

1. swimming motion

• Are you ready to make the first move of ranger training?
• Lie on your back;
• Using the strength of the hands and arms, move the body up and down;
• Repeat the swimming motion until you feel tired and can no longer continue.

2. Tap on the shoulder

• We start the second movement of the military-style exercise program with the shoulder strike movement;
• To perform this exercise, get on the floor in the plank position;
• raise the right hand once and hit the left shoulder;
• hit the right shoulder with the left hand again;
• Repeat this movement 10 times for each hand.

3. Unbalanced swimming

• lie on the ground in a swimming position;
• The hands are not in the same direction;
• For example, your right hand should be ahead of your left hand while swimming;
• Repeat this movement of ranger exercises 4 times.

tip: The only difference between this movement and normal swimming is that you should not put your hands in the same line.

4. Punch forward

• Stand straight and spread your legs shoulder width apart;
• Place the right foot one step ahead of the left foot;
• First take a defensive boxing posture and then punch forward with one hand;
• Now change your guard and punch forward with your other hand;
• Repeat this movement of ranger exercises 40 times.

5. Punching the punching bag

• This exercise with a punching bag is extremely good and useful;
• At the same time, the speed of the left and right fists should be such that the punching bag does not have a chance to go back;
• It means that the exercises should be done as much as possible with maximum intensity and power.
• Hit the punching bag 40 times quickly.

6. single leg swimming

• Lie on the ground in a swimming position;
• Raise one of your legs;
• Now, using the strength of your hands and arms, move your body up and down;
• Repeat this movement four times;
• Then, change the leg that you raised and repeat the same movement of ranger exercises with the other leg.

7. Plank Up Don

• To perform the last movement of guerrilla exercises, lie on your stomach;
• Open your hands shoulder-width apart;
• Put your feet together and get into a plank position on the floor.
• then bend the elbows and put your weight on the elbows;
• Straighten your hand again and return to the original plank position;
• Repeat 10 times this plank movement from the ranger exercises.

tip: If you are not much into sports and you are a beginner, do not repeat more than 3 sets of these ranger exercises. 4 sets of repetitions will be suitable for semi-professional people and athletes, but professional people and sports people should repeat these exercises in at least 5 sets.

final word

Ranger training, in other words, military training, focuses on strengthening the upper and lower body muscles at the same time. Also, if you increase the intensity and speed of the exercises, your body will burn more fat. In this article, we introduced ranger exercises and explained about the style and purpose of army-style exercises.

Source: pop workouts