Inicio #LoHot Rutina para brazos y abs de Thor®, Chris Hemsworth

Rutina para brazos y abs de Thor®, Chris Hemsworth

Foto: https://zocobodypro.com/

Uno de los cuerpos más atléticos y admirados -si no es que el más- en Hollywood, es el de Chris Hemsworth (el más famoso y hot de la dinastía de actores australianos) y cuando está por filmar Thor, más. ¿Por qué? Necesita una gran, pero gran masa muscular y posteriormente lograr la definición o como decimos en el medio: “rayarse”. ¡Con enfoque especial en brazos! Para que se vean grandes y vascularizados.

En esta rutina por su coach Luke Zocchi @zocobodypro vemos la rutina para etapa de definición muscular, principalmente para brazo y abdomen. Analizando el video, es un formato de alta intensidad AMRAP (as many rounds as posible) para lograr altos picos de testosterona y liberación de hormona de crecimiento, y así quemar grasa y crear y definir músculo.

La rutina

  • 20 segundos de cada ejercicio y repetir el round al menos 5 veces.
  • Es mejor hacerlo por la mañana que traes la testosterona al 100%
  • Toma antes como suplementos:
    • Una medida con 15g de proteína cero o baja en carbos,
    • BCAAS y L-Arginina (precursor de óxido nítrico) para que traigas la stamina al 100%.

Ejercicios

  • Calienta haciendo movilidad articular
  • Arranca el Round de 5 minutos (cada ejercicio 20 segundos):
  • Remo en máquina durante 20 segundos con mucho peso.

Rutina Chris Hemsworth, brazo y abs de Thor

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20 segundos de bicicleta estática con manerales/brazos o correr en banda

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” de curl de bíceps en barra con mucho peso

Rutina Chris Hemsworth, brazo y abs de Thor

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” de caminadora, corriendo a tu 100% o en bici con manerales

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” de curl de bíceps

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” de ondas alternadas con cuernas de batalla

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” de curl de bíceps con barra

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” de lanzamiento de balón de arena -grande- pesado mientras te desplazas lateralmente. Usando un acelerador (liga enorme con arnés que genera más trabajo en abdomen y muslos para evitar que te “jale” hacia atrás).

Rutina Chris Hemsworth, brazo y abs de Thor

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” Avance con manos en 4 puntos, y regreso

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” lagartijas sujetado del acelerador

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” Elevación de piernas colgado

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” remo en máquina

Rutina Chris Hemsworth, brazo y abs de Thor

  • 20” Elevación de piernas enfoque oblicuos, girando el tronco, de un lado y otro.

Rutina Chris Hemsworth, brazo y abs de Thor

  • Descansa 1 minuto.
  • Repite 3 a 5 veces.

Nota: Si no tienes el acelerador, hazlo si él solo aumenta la intensidad.

¡Ya sabes! Tienes la info para entrenar duro y verte como Chris Hemsworth, ¡A darle!

Rutina Chris Hemsworth Thor, brazo y abdomen

Rutina Chris Hemsworth Thor, brazo y abdomenRutina Chris Hemsworth Thor, brazo y abdomen

https://www.instagram.com/p/BRfb9OwhabA/ Screengrab of Chris Hemsworth's Instagram post of him working out 3/11/17 Source: Chris Hemsworth/Instagram
https://www.instagram.com/p/BRfb9OwhabA/
Screengrab of Chris Hemsworth’s Instagram post of him working out
3/11/17
Source: Chris Hemsworth/Instagram

Rutina Chris Hemsworth Thor, brazo y abdomen

Fotos Rutina: https://www.instagram.com/p/BRfb9OwhabA/<br />
Screengrab of Chris Hemsworth’s Instagram post of him working out<br />
3/11/17<br />
Source: Chris Hemsworth/Instagram 

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