Pay tribute to Popeye and improve your fighting ability like him

The childhood hero once again sets out to rescue his lover Oliver from the old villain Pluto. Come and learn Popeye’s complete set of fitness methods to improve your fighting power, and realize the real-life version of the hero saving the beauty as soon as possible.

Popeye Classroom

It's not entirely an exaggeration to say that Popeye became muscular and powerful after eating spinach. Studies have shown that various plant sterols extracted from spinach help increase the rate at which protein in the body is converted into muscle, thereby improving muscle quality.

Please follow us step by step to follow Popeye the Sailor to save the beauty!

Heavy squat

Stand with your legs shoulder-width apart and hold weights in both hands. Keeping your upper body upright, squat until your thighs are parallel to the ground, then stand up to the starting position. Do 3 sets of 10 reps each.

Pull-ups

Hold the hard bar with both hands, stretch your arms straight, and let your body hang naturally above the ground. Tighten your back and use your elbows as a pivot to pull your body up until your head is above the bar. Slowly lower your body to the starting position and repeat. Popeye's pull-ups increase the difficulty by widening the grip, which better exercises the latissimus dorsi. Do 3 sets of 10 reps each.

Upgraded push-ups

Place your legs on a wooden barrel or platform, clench your fists, support your body with your knuckles, and do push-ups with your elbows open. Keep your abdomen tense and be careful not to slump your waist. Do 2 sets of 15 reps each.

Side lunge with heavy weights

Stand in a side lunge with your legs, holding weights of equal weight in both hands, elbows open, upper body upright, press the weights up over your head, and return to the starting position. Switch legs and repeat. Do 3 sets of 10 reps each.

Horizontal Leg Raise

Lie flat on the ground with your arms at your sides and your legs straight. Keep your abdomen tense and slowly raise your legs to the highest point (about 45 degrees to the ground), and pause for 2 seconds. Return to the original position and repeat the movement. Do 3 sets of 15 reps each.

Squat Leg Dips

Stand with feet shoulder-width apart, knees bent, and upper body slightly leaning forward. Hold weights of equal weight in both hands, swing your forearms backward with your elbows as the axis until your arms are fully extended backwards, pause for 2 seconds, return to the starting position, and repeat the movement. Focus on relaxing your shoulder muscles as much as possible. Do 3 sets of 15 reps each.