"Avengers 2" is one of the movies that many sportsmen are looking forward to this year. In addition to their love for heroic characters, having a body as strong and strong as the heroes is believed to be the dream of many sportsmen. Below we Let’s take a look at Thor’s fitness plan first!
Chris Hemsworth's Thor Muscle Gaining Plan
Before Chris Hemsworth took on the role of Thor, he had been doing rugby, boxing and other sports to stay in shape. After taking the role, in order to fit in with Thor's heroic and powerful image, Chris started to increase his physical fitness. In addition to maintaining the original exercise, the muscle plan also specifically targets different parts of the body and performs different exercises every day. Let’s take a look at Chris’s fitness plan to transform into Sol!
▲Thor has really become more powerful after gaining muscle!
"The First Day" Chest + Shoulder + Boxing Training< /p>
Morning-chest & shoulder training
Barbell bench press - 3 sets (12 reps, 10 reps, 8 reps)
Standing side raise-3 sets (12 times, 12 times, 15 times)
Lateral raise-3 sets (15 times, 12 times, 10 times)
Arnold Press-3 sets (12 reps, 10 reps, 8 reps)
Evening-Boxing
Sandbags - 1 group of 3 minutes (5 groups in total)
Hand target - 3 minutes per group (5 groups in total)
Skipping - 1 group of 3 minutes (5 groups in total)
Additional AB circuit training (repeat the following movements for 3 cycles)
Plank - 60 seconds
Side plank - 60 seconds on each side
Roman chair leg raise-20 times
Pulley crunch-20 times
Side-lying oblique abdominal curl-20 times
"The Second Day" Back + Arm + Boxing
Morning: Back & Arms
Pull-ups - 3 sets (15 times, 12 times, 10 times)
Barbell deadlift-3 sets (10 reps, 8 reps, 6 reps)
Barbell curl-3 sets (10 times, 8 times, 6 times)
French press - 3 sets (10 reps, 8 reps, 6 reps)
Evening: Same as the first day of boxing & extra AB training
Boxing
Sandbags - 1 group of 3 minutes (5 groups in total)
Hand target - 3 minutes per group (5 groups in total)
Rope skipping - 1 group of 3 minutes (5 groups in total)
Additional AB circuit training (repeat the following actions for 3 cycles)
Plank - 60 seconds
Side plank - 60 seconds on each side
Roman chair leg raise-20 times
Pulley crunch-20 times
Side lying oblique abdominal curl-20 times
"The Third Day" Legs
Sitting leg extension-3Groups (10 times, 8 times, 6 times)
Seated leg curl-3 sets (10 times, 8 times, 6 times)
Barbell Squat-3 groups (10 reps, 8 reps, 6 reps)
"The Fourth Day 4" Interval + Core
Morning: AB circuit training (repeat the following movements for 3 cycles), the same as the first night training
Plank - 60 seconds
Side plank - 60 seconds on the left and right sides
Roman chair leg raise-20 times
Pulley crunch-20 times
Side lying oblique abdominal curl-20 times
Dietary suggestions
If you want to build a good physique, it is not enough to rely on fitness exercises alone. The combination of diet is also very important. Therefore, Chris’s coach suggested the following 3 points:
1. Supplement more protein
Protein is an important element in building muscles, but he suggested that chicken, egg whites, steak, and fish would be ideal sources of protein.
2. Reduce starch intake
Chris reduces the absorption of starchy sugars such as white rice and potatoes; increases the intake of fiber such as spinach and broccoli.
3. Decide whether to add supplements according to your own situation
In order to achieve the ideal hero figure, Chris himself takes some auxiliary supplements, but if you don’t want to get a figure like Thor, you don’t actually need to supplement these supplements, or evenSometimes it can be replaced by diet.
