'Mele o matla oo Chris Hemsworth a o phethileng ka karolo ea hae ea ho ba Thor lifiliming tsa Marvel Universe ke litholoana tsa koetliso e thata ea' mele. Le ha sebapali se nkile karolo lipapaling ho tloha bonyenyaneng, bolelele ba hae ba lisenthimithara tse 190 bo entse hore ho be thata ho fumana boima ba mesifa.
Chris o ile a qala ho sesa ka botlalo a le lilemo li 27 - a itokisetsa ho thunya filimi ea pele ka Thor ka 2010. Lenaneo la koetliso la boikoetliso ba mantlha le ba ho itšehla thajana le ile la mo lumella ho fumana lik'hilograma tse 10 tsa mesifa - ho tlisa boima ba hae ho 85-90 kg. Mme ho 2019, o ile a fetohela koetlisong e sebetsang.
// Chris Hemsworth o ile a pompeloa joang?
Puisanong, Chris Hemsworth o re lekunutu la mantlha la ho fumana boima e ne e le phepo e matla: "Letsatsi lohle ke ne ke tšoarehile ka seo ke se jang. Nkholoe, ha ho bonolo hakaalo - ho na le leha u sa utloe ho hang. Ho feta moo, likarolo tse kholo joalo ka ha ke ne ke tlameha ho li ja. "
Esita le pele a itokisetsa karolo ea Thor, setšoantšisi se ne se e-na le 'mele oa lipapali. O hōletse Australia, eo mabopo a hae a sa feleng a hohelang basesisi selemo ho pota. Hape, Chris o ne a ikoetlisetsa litebele ebile a le mafolofolo ho rugby - a boloka boikoetliso bo phahameng haholo.
Ho fumana boima ba mesifa, Chris o ile a tsepamisa mohopolo mokhoeng oa ho ikoetlisa ka matla: “U nka barbell joang, hore na ue tšoara ka nepo, mokokotlo oa hao o boemong bofe, hore na abs ea hau e tsitsipane le lintlha tse ling tse ngata tse nyane - sena sohle se bohlokoa haholo. Ho phahamisa litšepe ho hole le bona. "
// Bala haholoanyane:
- Lenaneo la koetliso la Brad Pitt - Fight Club
- ho koetlisa mocha - boikoetliso bo nang le boima ba 'mele
- mefuta ea 'mele - u ka tseba ea hau joang?
Lijo le boima ba 'mele
Motheo oa phepo ea karolo ea Thor e ne e le lijo tse nang le protheine e ngata, liprotheine tse sisinyehang, le lik'habohaedreite - ho fana ka litholoana kamora ho ikoetlisa, le sejana se ka lehlakoreng sa meroho sejo se seng le se seng e le sesebelisoa sa fiber. Quinoa e ne e le mohloli o ka sehloohong oa lik'habohaedreite tse rarahaneng.
Letsatsi le leng le le leng, sebapali se ne se ja bonyane 3000 kcal, hoo e ka bang halofo ea tsona e ne e le lik'habohaedreite, karolo ea boraro ea liprotheine le mafura a mang a meroho. Tlhokomelo e khethehileng e ile ea fuoa index ea glycemic ea lik'habohaedreite - tsoekere le lipompong li ile tsa qheleloa ka thoko ka hohle kamoo ho ka khonehang.
// Bala haholoanyane:
- Quinoa - ke eng?
- fiber - dikahare tsa lijo
- glycemic index - litafole
Lenaneo la koetliso
Lenaneo la pele la ho eketsa boima ba 'mele le entsoe bakeng sa Chris Hemsforth ke mokoetlisi Duffy Haver. Lithupelo li entsoe ho latela morero o latelang - matsatsi a mane a koetliso, letsatsi le le leng la phomolo, ebe ho phetoa hape ha potoloho ea matsatsi a mane. Ka mokhoa o ts'oanang, sebapali se koetliselitsoe likhoeli tse ka bang tharo.
Letsatsi la pele la koetliso
Hoseng: sefuba, mahetla
- Ho bua leshano ha ho tsoaloa - lihlopha tse 3 tsa 12, 10, 8 reps
- Bench o tobetsa (grip e mahareng) - lihlopha tse 3 tsa 12, 10, 8 reps
- Ho lutse Dumbbell Lateral Ho Phahamisa - lihlopha tse 3 tsa 15, 12, 10 reps
- Standing Side Dumbbell e Phahamisa - lihlopha tse 3 tsa 15, 12, 10 reps
- Arnold Press - lihlopha tse 3 tsa 12, 10, 8 reps
Kajeno: papali ea litebele kapa metsotso e 30.
- Ho phunya mokotla - lihlopha tse 5 tsa metsotso e 3 ka 'ngoe
- Paws - lihlopha tse 5 tsa metsotso e 3 ka 'ngoe
- Thapo - lihlopha tse 5 tsa metsotso e 3 ka 'ngoe
Mantsiboeeng: tobetsa (potoloho ea boikoetliso e phetoa makhetlo a mararo ka tatellano).
- Lepolanka la litsoeng - metsotsoana e 60
- Karolo e lehlakoreng - metsotsoana e 60
- Molula-setulo oa Roma o phahamisa - li-reps tse 20
- Thibela li-Crunches - li-reps tse 20
- Lithako tsa mahlakore a ho bua leshano - li-reps tse 20
Letsatsi la bobeli la koetliso
Hoseng: Morao, matsoho
- Ho hula - lihlopha tse 3 tsa 15, 12, 10 reps
- Deadlift - lihlopha tse 3 tsa 10, 8, 6 reps
- Biceps Barbell Curls - lihlopha tse 3 tsa 10, 8, 6 reps
- French Triceps Press - lihlopha tse 3 tsa 10, 8, 6 reps
Mantsiboeeng: papali ea litebele le ho tobetsa
- E ts'oana le letsatsi la pele
Letsatsi la boraro la koetliso
Hoseng: Ho palama maqhubu kapa metsotso e 30 ea karabo ea pelo
Mantsiboeeng: maoto
- Ba lutse maotong a maoto - lihlopha tse 3 tsa 10, 8, 6 reps
- Lutseng leoto Curls - lihlopha tse 3 tsa 10, 8, 6 reps
- Deep Barbell Squat - lihlopha tse 3 tsa 10, 8, 6 reps
Letsatsi la bone la koetliso
Hoseng: tobetsa
- E ts'oana le lenaneo la khatiso ea letsatsi la pele
2019: koetliso e sebetsang
Chris Hemsworth o khethile koetliso e sebetsang ho itokisetsa ho nkuoa filimi qetellong ea The Avengers. Ho hatisoa ha lenaneo la hae la koetliso e ne e le ho ntlafatsa maemo a mmele, ho eketsa motsamao o kopaneng le ho sebetsa ho tsitsisa mesifa ea mantlha.
Luc Zocchini, motsoalle oa khale oa Chris, e ile ea e-ba mokoetlisi oa botho. Ba qalile ho ikoetlisa hammoho ho 2017. Sepheo sa mantlha sa mananeo a Luc ke ho feto-fetoha ha thupelo le taolo e eketsehileng ea phepo e nepahetseng le limatlafatsi - o bua ka sena libukeng le likhatisong tsa hae.
// Bala haholoanyane:
- koetliso e sebetsang
- boikoetliso ba morao seterateng - Workout Workout
- boikoetliso ba kettlebell
Leano le letle ka ho fetisisa la koetliso
Luke o bolela hore leano le atlehang ka ho fetisisa la koetliso ea Chris Hemsworth le ne le latela melao-motheo ea koetliso ea mantlha: “Koetliso ka bo eona, hangata, e ne e sa fete hora ebile e ne e etselitsoe lihlopha tse peli tsa mesifa ka nako. Re lekanyelitse motsamao oa ho ikoetlisa ka makhetlo a mane bakeng sa sehlopha ka seng sa mesifa se boima bo boima le makhetlo a ka bang 6 ho isa ho a 12. "
Mokoetlisi o boetse a re taba ha se ho koetlisa ho feta, empa ke ho ikoetlisa ka nepo. O re: "Re ile ra leka ho khomarela lithupelo tse tharo ka letsatsi." "Ka linako tse ling re ne re eketsa matla, empa ha ho mohla re kileng ra feta matsatsi a tšeletseng a koetliso ka beke."
***
Puisanong ea 2010, Chris Hemsworth o lumela hore ho ke ke ha khonahala ho lula o le maemong ohle: "Libeke tse nne feela kamora hore ke tlohele ho ikoetlisa le ho ea phomolong, ke ile ka theola boima ba 'mele haholo. Ho ntse ho le joalo, ho boloka mesifa e joalo ho tloaelehile 'meleng oa ka. "
Mohloli:
Source: avingka.ru
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- Mosebetsi oa Chris Hemsworth o Sebetsang ka Boikoetliso, mohloli o moholo
- 'Ke taba ea ho sebetsa ka bohlale, eseng ka thata': Mokoetlisi oa Chris Hemsworth, Luke Zocchi mabapi le hore na naleli eo e kena sebopehong se seholo joang pele ho Avenger, mohloli o moholo