Umzimba onamandla uChris Hemsworth awuzalise ngendima yakhe njengoThor kwiifilimu zeMarvel Universe sisiphumo soqeqesho lomzimba olunzima. Nangona umdlali ebebandakanyeka kwezemidlalo esemncinci, ukuphakama kwakhe kweesentimitha eziyi-190 kwenza kwanzima ukufumana ubunzima bemisipha.
UChris waqala ukujija ngokupheleleyo eneminyaka engama-27 - elungiselela ukudubula ifilimu yakhe yokuqala malunga no-Thor ngo-2010. Inkqubo yoqeqesho lokuzivocavoca ngokusisiseko kunye nokuzimela kuye kwamvumela ukuba afumane i-10 kg yemisipha-ukuzisa ubunzima bakhe kwi-85-90 kg. Kwaye ngo-2019, watshintshela kuqeqesho olusebenzayo.
// UChris Hemsworth wapompa njani?
Kudliwanondlebe, uChris Hemsworth uthi eyona mfihlelo yokufumana ubunzima yayikukutya okunzima: “Imini yonke bendixakekile yilento ndiyityayo. Ndikholelwe, akukho lula kangako- kukho nalapho ungaziva unjalo. Ngapha koko, izabelo ezinkulu njengoko bekufuneka ndizitya. "
Ngaphambi kokulungiselela indima kaThor, umdlali wayenomzimba wezemidlalo. Ukhulele e-Australia, iilwandle zakhe ezingapheliyo ezinomtsalane kubatyibilizi unyaka wonke. Kwaye, uChris wayeziqhelanisa nomdlalo wamanqindi kwaye wayekhuthele kumbhoxo-ukugcina inqanaba eliphezulu lokuzilolonga.
Ukufumana ubunzima bemisipha, uChris wagxila kwindlela yoqeqesho lokomelela: “Uyithatha njani i-barbell, nokuba uyibambe ngokuchanekileyo, ukweliphi icala umqolo wakho, nokuba i-abs yakho ixakekile nezinye iinkcukacha ezininzi ezincinci - konke oku kubaluleke kakhulu. Ukuphakamisa iintsimbi kude lee.
// Funda ngakumbi:
- UBrad Pitt-Inkqubo yoqeqesho lweKlabhu yokulwa
- uqeqesha njani umntu ofikisayo- ukuzilolonga nomzimba
- iintlobo zomzimba-ungayifumana njani eyakho?
Ukutya kunye nokuzuza ubunzima
Isiseko sokutya kwindima kaT Thor yayikukutya okuneproteni ephezulu, ukugoxeka kweeprotein, kunye neicarbohydrate -ukutya iziqhamo emva kokuzilolonga, kunye nesitya esisecaleni semifuno yonke isidlo njengomthombo wefayibha. Iquinoa yayiyeyona nto iphambili kwiicarbohydrate.
Yonke imihla, umdlali weqonga utya ubuncinci i-3000 kcal, malunga nesiqingatha se-carbohydrate, isinye kwisithathu seeproteni, kunye nentsalela yamafutha emifuno. Ingqwalaselo eyodwa ihlawulwe kwisalathiso se-glycemic ye-carbohydrate-iswekile kunye neelekese zabandakanywa kangangoko kunokwenzeka.
// Funda ngakumbi:
- Quinoa - yintoni?
- umxholo wefayibha ekutyeni
- Isalathiso se-glycemic - iitafile
Inkqubo yoqeqesho
Inkqubo yokuqala yokufumana ubunzima yenzelwe uChris Hemsforth ngumqeqeshi uDuffy Haver. Uqeqesho lwenziwe ngokwesi sikimu silandelayo-iintsuku ezine zeeklasi, usuku olunye lokuphumla, emva koko ukuphindaphinda komjikelo weentsuku ezine. Kwindlela efanayo, umdlali uqeqeshelwe iinyanga ezintathu.
Usuku lokuqala loqeqesho
Kusasa: isifuba, amagxa
- Ukuxoka ngokuzala kwe-Dumbbell-iiseti ezi-3, 12, 10, 8
- Umatshini wokushicilela weBench (ukubamba okuphakathi) - iiseti ezi-3, 12, 10, 8 reps
- Ukuhlala kweDumbbell kweLate kunyusa-iiseti ezi-3, 15, 12 reps
- Icala lokuma iDumbbell inyusa-iiseti ezi-3, ezili-15, ezili-12, ezi-10
- IArnold Press-3 iiseti ezili-12, 10, 8
ДеньUmdlalo wamanqindi okanye ixesha lokubaleka lemizuzu engama-30.
- Ukubetha ibhegi - iiseti ezi-5 zemizuzu emi-3 inye
- I-Paws-5 iiseti zemizuzu emi-3 inye
- Intambo-5 iiseti zemizuzu emi-3 inye
Ngokuhlwa: cinezela (umjikelo wokuzilolonga uphindaphindwe kathathu ngokulandelelana).
- Ingqiniba iplanga - 60 imizuzwana
- Side iplanga - 60 imizuzwana
- Isihlalo samaRoma siphakamisa umlenze - i-20 reps
- Vimba iibhulukhwe - ezingama-20
- Crunches esecaleni lokulala - i-20 reps
Usuku lwesibini loqeqesho
Kusasa: Buyela, iingalo
- Ukutsala-3 iiseti ezili-15, 12, 10 ukuphinda
- Ukufa - iiseti ezi-3, 10, 8, 6
- I-Biceps iBarbell Curls-iiseti ezi-3, 10, 8, 6
- Imithombo yeendaba yaseFrance Triceps - Iiseti ezi-3, 10, 8, 6
Ngokuhlwa: amanqindi kwaye cinezela
- Kuyafana nangosuku lokuqala
Usuku lwesithathu loqeqesho
Kusasa: Ukusefa okanye imizuzu engama-30 ye-cardio yekhefu
Ngokuhlwa: imilenze
- Ukuhlala Kwandiswa Kwemilenze - Iiseti ezi-3, 10, 8, 6
- Ukuhlala ii-curls zomlenze-iiseti ezi-3, 10, 8, 6
- Ubunzulu beBarbell squat-iiseti ezi-3, 10, 8, 6
Usuku lwesine loqeqesho
Kusasa: cinezela
- Iyafana nenkqubo yomshicileli wosuku lokuqala
2019: uqeqesho olusebenzayo
UChris Hemsworth ukhethe uqeqesho olusebenzayo ukulungiselela ukufota kwifilimu yokugqibela yeAvengers. Ugxininiso lwenkqubo yakhe yoqeqesho yayikukuphucula imeko yomzimba, ukwandisa ukuhamba ngokudibeneyo, kunye nokusebenza ngokuzinzisa izihlunu ezingundoqo.
ULuc Zocchini, umhlobo wakudala kaChris, waba ngumqeqeshi wabucala. Baqala ukuqeqesha kunye ngo-2017. Eyona nto kugxilwe kuyo kwiinkqubo zikaLuka kukungafani koqeqesho kunye nolawulo olonyukayo kwisondlo kunye nezondlo-uthetha ngale kwiincwadi zakhe nakupapasho.
// Funda ngakumbi:
- uqeqesho olusebenzayo
- Ukuzivocavoca ngasemva esitratweni - Workout
- Ukuzilolonga nge kettlebell
Elona qhinga loqeqesho
U-Luke uphawula ukuba olona qhinga lusebenzayo kuqeqesho luka-Chris Hemsworth lwalulandela imigaqo yoqeqesho olusisiseko: “Uqeqesho ngokwalo, aluzange luhlale ngaphezulu kweyure kwaye lwalwenzelwe amaqela emisipha amabini kwiseshoni nganye. Sinciphise intshukumo kwiimithambo ezine kwiqela ngalinye lezihlunu ezinkulu ezinobunzima obuninzi kwaye malunga ne-6 ukuya kwi-12 reps. "
Umqeqeshi ukwatsho ukuba inqaku ayikokuqeqesha ngakumbi, kodwa kukuziqeqesha ngokuchanekileyo. "Sizamile ukunamathela kwiiseshoni zoqeqesho ezintathu ngosuku," ucacisile. Ngamanye amaxesha siye sibonyuse ubunzima, kodwa singaze sidlule kwiintsuku ezintandathu zoqeqesho ngeveki.
***
Kudliwanondlebe lowama-2010, uChris Hemsworth uyavuma ukuba akunakwenzeka ukuzigcina usesimweni ngalo lonke ixesha: “Kwiiveki nje ezine emva kokuba ndiyekile uqeqesho ndaya eholideyini, ndehla kakhulu emzimbeni. Okwangoku, ukugcina isixa semithambo esinjalo asiqhelekanga emzimbeni wam. "
Imithombo:
umthombo: sukoku.ru
- Iinguqu ezi-12 zoGuquguquko lwaBantu abaDumileyo, umthombo
- Funda ngendlela uChris Hemsworth apakishe ngayo iiponti ezingama-20 zobunzima obucekeceke, umthombo
- Umsebenzi kaChris Hemsworth osebenzayo, umthombo
- 'Kungokusebenza ngobukrelekrele, hayi nzima': Umqeqeshi kaChris Hemsworth uLuke Zocchi ngendlela inkwenkwezi engena ngayo kwimilo yeqhawekazi phambi kweAvengers, umthombo