Η διατροφή του είναι υπόδειγμα fitness και μπορεί κι εσένα να σε επηρεάσει αν το ακολουθήσεις. Μάλλον είναι η κατάλληλη ευκαιρία τώρα με το lockdown.
Ο Chris εντυπωσίασε τους πάντες με το ρωμαλαίο κορμί που απέκτησε για να ενσαρκώσει τον Thor στη μεγάλη οθόνη και ο ίδιος φροντίζει να το διατηρεί κάνοντας σχεδόν καθημερινά εντατική γυμναστική.
O Chris Hemsworth δεν θα εγκαταλείψει έτσι εύκολα τον Thor
O χολιγουντιανός σταρ συχνά μοιράζεται με τους πάνω από 43 εκατομμύρια followers του στο Instagram, βίντεο στα οποία δίνει fitness tips και αποκαλύπτει ποιο πρόγραμμα γυμναστικής ακολουθεί.
To ratpack δίνει το ακριβές πρόγραμμα διατροφής και γυμναστικής που κάνει κάθε μέρα ο μεγάλος σταρ.
Το γυμναστικό του πρόγραμμα έχει: Weightlifting (General) Dumbbell Rows – 4 sets x 15 reps Dumbbell Bench Press – 4 sets x 15 reps Dumbbell Bicep Curl – 4 sets x 15 reps Dumbbell Bent-Over Rear Flys – 4 sets x 15 reps Barbell Shrug – 4 sets x 12 reps Barbell Wrist Curl – 3 sets x 20 reps Barbell Wrist Curl (reverse) – 3 sets x 20 reps
Bodyweight Circuit Pull-up – 3 sets x 15 reps Sit-up – 3 sets x 20 reps Push-up – 3 sets x 15 reps Burpees – 5 sets x 10 reps Tricep Dip – 4 sets x 10 reps Walking Lunge – 4 sets x 20 reps Standing Calf Raise – 3 sets x 20 reps Bodyweight Squat – 3 sets x 15 reps Front Box Jump – 3 sets x 10 reps Hollow Outs – 5 sets x 10 reps Sit-Through (timed) Plank w/ Leg Lift (timed)
Iron Circuit (Heavy) Barbell Squat – 3 sets x 15 reps Barbell Bench Press – 3 sets x 5 reps Standing Military Press – 3 sets x 8 reps Barbell Deadlift – 3 sets x 5 reps Hammer Strength Chest Press – 4 sets x 15 reps Hammer Curl – 3 sets x 5 reps
Το διατροφικό του πρόγραμμα έχει:
Δευτέρα: 8 AM: Green power shake with protein 10 AM: Bowl of yoghurt with mixed fresh berries, chia seeds, almonds, and honey 12 PM: [Workout] 1 PM: Post-workout shake consisting of vegetable protein, ice water, branched-chain amino acids (BCAAs), and 1g of Vitamin C 2:30 PM: 8oz grilled chicken with crispy sweet potatoes and a rocket salad with seeds, nuts, salted apple (lemon & olive oil dressing on the side) 5:30 PM: 2 rice crackers with Vegemite, tuna, and cherry tomatoes 7 PM: 8oz white fish with grilled mushrooms and raw broccoli salad 9 PM: Half a small pawpaw/papaya with yoghurt and berries; magnesium/zinc supplement
Τρίτη: 8 AM: Green power shake with protein 10 AM: 3 fried eggs on a slice of wholegrain toast with Vegemite and avocado 12PM: [Workout] 1 PM: Post-workout shake consisting of vegetable protein, ice water, BCAAs and 1g of Vitamin C 2:30 PM: 8oz eye fillet (fillet mignon), grilled pumpkin salad with spinach, herbs, cucumber, and ½ cup of steamed rice 5:30 PM: Chicken and vegetable soup with barley 7 PM: 8oz white fish, leafy green salad with radicchio and balsamic dressing, side of roasted mixed cruciferous vegetables 9 PM: BCAAs with Magnesium/zinc supplement
Τετάρτη: 7 AM: Green power shake with protein 9 AM: 3 scrambled eggs on a spelt wrap with tomato salsa 11 AM: [Workout] 12 PM: Fresh tuna sashimi salad with bitter and leafy greens, avocado, walnuts, and ½ cup of sushi rice 3 PM: Homemade frozen green bar (blended mix of spinach, cooked and frozen cauliflower, chia seeds, dates, spirulina, bee pollen, banana, almond flour, pumpkin seeds, and cucumber) 6:30 PM: Grilled lamb chops, cauliflower mash, grilled zucchini, and roasted carrots 9 PM: Yoghurt with some honey and BCAAs with magnesium/zinc
Πέμπτη: 8 AM: Almond banana shake with flax oil, bee pollen, a pinch of sea salt, and vegetable protein 10 AM: 2 fried eggs on a slice of spelt bread with warm spinach 12 PM: [Workout] 1 PM: Post-workout protein BCAAs shake 2 PM: 6oz grilled ribeye steak, grilled romaine and vegetable salad, with ½ cup of wild rice pilaf 4 PM: Beef jerky snack with nuts and dried fruit 7 PM: Steamed snapper fish with tomato, onion, roasted brussels sprouts, and small baked potato with Greek yoghurt 9 PM: BCAAs and magnesium/zinc supplement
Παρασκευή: 8 AM: Raw cacao & frozen berry shake with coconut oil, chia seeds, dates, and vegetable protein 10 AM: Savory porridge with olive oil, parmesan, and two poached eggs 12 PM: [Workout] 1 PM: Post-workout shake 2 PM: Sesame chicken salad with leafy greens, sprouts, pickles, and ½ cup of steamed rice 5 PM: Homemade frozen green bar 7 PM: 8oz grilled mahi-mahi, grilled asparagus, roasted tomato, and a non-dairy Caesar salad 9 PM: BCAAs with magnesium/zinc supplement
