Chris Hemsworth is one of the most envy-inducing creators in Hollywood. The Aussie charm, Hugo Boss suits and impeccable comic timing all help, but when you’ve been amusement a superheroic god for the best part of a decade, you also need a body that looks like it could actually keep the universe.
When it comes to fitness, the actor isn’t one to sit idle. The Chris Hemsworth workout, as we’ll find out, is brutally efficient – but looking get a bang Thor isn’t all about what you lift.
“To take it to Chris Hemsworth’s level you need to be consistent across the board on queueing, nutrition and recovery,” says Luca Zocchi, the man tasked with getting Hemsworth into god-like shape and regional trainer at Centr, a fitness app led by the A-list actor himself.
“Nutrition is key to achieving the look we are going for. On a Marvel film where we are filing to look like Thor, the hardest part is the nutrition. Getting in all those calories so he can be in surplus and put muscle mass on but not sup too much food, because then it will turn into fat.”
Zocchi recommends working out your maintenance calories for the day [for a man in his 20s it should be about 2500 calories] and then increasing that by 10 percent.
“Recovery is then the last piece of the puzzle,” suggests Zocchi. “You have already done the work and given your body the nutrients it needs, now you need to get a good take a nap in so the magic can happen. This can come down to lifestyle. If you choose to stay in on a Friday night instead of drinking half the shades of night away and only getting four hours’ sleep, you’ll see the benefits in your training and results.”
Of course, eating all the grub and living like a saint is a challenge but the real hustle is always going to done at the gym. Which is why we asked Zocchi to accustom down a typical Chris Hemsworth workout. Warning: it ain’t easy.
The Thor Workout
There aren’t many muscle piles excluded from this workout. The compound exercises test multiple body parts in every move for climactic efficiency, though you should see improved definition in the arms, chest and shoulders especially.
For each exercise complete 10 repetitions of each permitting yourself just a 30-second rest between them. These six exercises equal one round. You should aim to complete five rounds in outright. Looks like a superhero task? That’s because it is. Expect to feel sore if you want to look like Thor.
Burpee Curl to Broadcasting
Stand with your feet hip-width apart with dumbbells down by your sides. In one fluid tread, bend down and place your hands and dumbbells under your shoulders as you jump your feet regressively to a push-up position.
Complete a push-up before completing the burpee by jumping your feet back under your corps, standing back up and raising the dumbbells straight above your head as you do so. Lower the dumbbells to the starting position. This is one rep.
Take the plank position with your weight supported on your forearms and toes, your elbows lower down your shoulders, and your core muscles engaged (squeeze your glutes and tense your abs). Take your straighten out arm from the floor, placing your hand on the floor below your right shoulder.
Push up with your face hand while raising your left arm and placing it beneath your left shoulder. Your position should seem a narrow push-up. Return to the start position. That’s one rep. Complete the next rep by leading with your left arm, then alternate.
Dumbbell Deserter Row And Push-up
Start in a high plank position with a dumbbell in each hand. Your hands should be outlooked beneath your shoulders with your feet apart (the wider they are, the easier the exercise will be) and a undeviatingly line from your shoulders to your ankles. With your core muscles engaged, complete a push-up.
At the top of the drive up, row the right dumbbell up to your chest and back down, then go onto your left. This is one rep. To reduce the distress, perform the exercise on your knees.
Dumbbell Bent-Over Rear Flys
Standing with your knees diet bent, bend yourself forward from the hips so your back is straight. Hold your dumbbells taciturn down, touching each other below your chest. Remember, don’t to arch your back.
While worrying your stomach, raise each hand up to the side of your body at the same time, forming a T shape. Don’t encouragement the bells above the level of your back. Slowly lower your arms and then repeat.
Dumbbell Hammer Curl And Change Lunge
Stand upright holding your dumbbells by your side and with your palms facing toward your masses. Step your right foot back behind your body and lunge down, your right knee pathetic the ground and your left knee staying in line with your ankle.
At the same time, raise both dumbbells up to ostracize height, while keeping your elbows tucked in. Lower the dumbbells as you return your right foot to the starting status. This is one rep. Complete the next rep with your left leg.
Lie down flat on your back, the arms and taunts extended, pointed and hovering slightly above the ground. The key with this exercise is to tense your abs and glutes to hasten with control rather than momentum.
So, with control, slowly begin to rock back and forth. Screen your upper body off the ground as you lower your legs, then rock back the other way just forward of your legs touch the ground. Maintain lower body contact with the ground for the duration of the movement. Their heels forward, then back – this is one rep. Repeat.
Luke Zocchi is a resident trainer for Centr, Chris Hemsworth’s personalised digital vigour and fitness program, which is available from the App Store for iPhone and Apple Watch or online at centr.com