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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Chris Hemsworth's personal trainer showed how the actor works on the road.
The complex perfectly pumps the arms and shoulders, loads the hips and simply kills the core muscles. The workout takes 30 minutes, includes a warm-up and the main part of strength with dumbbells and exercises for the press.
How to warm up
This part consists of bearish cuts and squats, which are done in interval format. You do the exercise for 20 seconds without stopping, and then rest for 10 seconds - that's one round.
In total, you need to do 10 such circles, which will take 5 minutes. Perform movements in turn: first 10 circles of "bear" driving, then 10 circles of squats.
Bear penetration
Try to keep your torso parallel to the floor and move vigorously.
Squats
Keep your heels on the floor and keep your back straight.
How to do a workout
The workout includes five strength exercises with dumbbells and three abdominal movements with your own body weight. Perform all exercises 8 times, moving from one to another without rest. When you finish the last movement, start over. In total, you need to complete three circles.
What exercises to do
Burpee with dumbbells
Unlike regular burpees, here you do push-ups and do not jump after straightening.
Lifting dumbbells for biceps and press up
Extend your arms with your palms facing away from you before pressing.
Dumbbell Goblet Squat
Hold a dumbbell in front of your chest. Keep your back straight and your heels on the floor.
Triceps Extension
Lock your shoulders - only your forearms work. Keep your torso stiff and your back straight.
Back lunges with lifting dumbbells for biceps
Alternate your legs every other time, lift the dumbbells at the same time as going into the lunge.
Dumbbell Rise, Front Lift and Chin Row
Alternate movements, try to keep the body stable and not use momentum to lift.
Plank strikes
Keep your abs tight throughout the exercise. Make sure that the lower back does not sag.
Ripple in the bar
Swing without losing the rigidity of the body.
From plank to "slide"
Feed the pelvis up and back down.
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