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Home / Fitness and Health / Chris Hemsworth trainer Luke Zocchi shares the HIRT workout protocol

Chris Hemsworth trainer Luke Zocchi shares the HIRT workout protocol



With the avenger 37-year-old Chris Hemsworth has shown no signs of slowing down in the rearview mirror, either in terms of his career or his fitness.

As one of Hollywood’s leading men, the Australian lead is a piece of equipment in the gym – with its workouts, diet hacks, and exercise methods.

During this career, Hemsworth’s body has changed significantly. He’s been preparing for Thor’s debut, scaling down to play a shipwreck victim he’s gaining muscle for THOR: Ragnarok and more recently has shown a more functional and achievable physique for people like that Bad times at El Royale, Avengers: Infinity War and Avengers: Endgame.

All of this means that his training has adapted to his needs and current lifestyle. As a father of three, two-hour workouts are no longer an option for Hemsworth, which means short, sharp sessions are his job.

To do this, Hemsworth turns to PT Luke Zocchi. His longtime trainer (and friend) Zocchi is part of the team at Centr, a new fitness app led by Chris Hemsworth and his wife Elsa Pataky. To get Hemsworth in the best shape of his life, Zocchi swears by two training methods ̵

1; HIIT and HIRT.

As you know by now, HIIT stands for high-intensity interval training, a method that combines short working hours with a high work rate. HIIT lasts between 10 and 30 minutes and is an ideal format for burning fat and compressing a lot of work in a short amount of time. HIRT, on the other hand, is a variant of HIIT. So you won’t be forced to do too much for the record. The R stands for high intensity resistance Education. HIRT only uses force-based movements to get your heart rate up and muscles fired. It is specially designed to maintain the burning energy long after you shower.

To give you a taste of both, Zocchi put together one of Hemsworth’s workouts to get you in superhero shape. It’s an intermediate workout to build full body definition, but with an extra twist to flatten your lungs and build muscles on your arms.

All you need is a pair of dumbbells. Oh, and some water and a towel. You will need it.

Chris Hemsworth’s HIRT workout

To the a total of five rounds, Complete 10 repetitions from every movement with a 30 seconds break between trains.

Press Burpee Curl

Sets: 5; Representative: 10

  • Begin standing with your feet hip-width apart and your hands holding the dumbbells by your sides
  • In one fluid motion, bend over and place your hands and dumbbells under your shoulders while jumping your feet back into a push-up position
  • Do a push-up before jumping your feet back under your body, standing up again, lifting the dumbbells directly above your head
  • Lower the dumbbells to the starting position. This is a repetition

    Walking boards

    Sets: 5; Representative: 10

    • Assume the plank position with your weight supported on your forearms and toes, elbows under your shoulders, and core muscles (squeeze your glutes together and contract your abs).
    • Take your right arm off the floor and place your hand under your right shoulder. Push up with your right hand while lifting your left arm and placing it under your left shoulder
    • The upper position is similar to a narrow push-up. Return to the starting position. This is a repetition
    • Complete the next rep by leading with your left arm and then alternating

      Dumbbell Renegade Row and Pushup

      Sets: 5; Representative: 10

      • Start in a high plank position – hands under your shoulders, feet apart (the wider they are, the easier the exercise will be), a straight line from your shoulders to your ankles, and a dumbbell in each hand
      • Do a push-up while using your core muscles (squeeze your glutes and contract your abs)
      • At the top of the push-up, row the right dumbbell up and down in line with your belly button, then row the left. This is a repetition
      • To reduce the difficulty, do the exercise on your knees

        Dumbbell flexed posterior flies

        Sets: 5; Representative: 10

        • Assume the position by standing with your knees slightly bent and pivoting from your hips to bend so your back is flat and parallel to the floor
        • Keep your dumbbells straight down, touching them under your chest, and don’t arch your back
        • While tensing your stomach, raise each hand to the side of your body at the same time, forming a T-shape and not going over your back
        • Lower arms slowly and repeat

          Dumbbell Hammer Curl and Reverse Lung

          Sets: 5; Representative: 10

          • Keep your dumbbells by your sides and straighten your palms on your body
          • Step behind your body with your right foot and plunge down. Your right knee touches the floor and your left knee stays in line with your ankle
          • At the same time, raise both dumbbells to shoulder level while pinching your elbows
          • Lower the dumbbells as you bring your right foot back to the starting position.
          • This is one rep, complete the next rep with your left leg

            Hollow outs

            Sets: 5; Representative: 10

            • Lie flat on your back and keep your arms and legs straight out of your body with pointed hands and toes. They float slightly above the ground
            • The key to this exercise is to tone your abs and glutes so that you can move with control, not momentum
            • So, slowly start rocking back and forth with control – lift your torso off the floor as you lower your legs, then rock the other way just before your legs hit the floor
            • Maintain contact of the lower body with the floor for the duration of the movement
            • Skirt forward, then back – this is a repetition. To repeat

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