Ever questioned what Chris Hemsworth’s secret weapon was when getting in form to play Thor? No, it wasn’t his lightening-infused hammer, it was a set of resistance bands. Yep, plop your Mjölnir down, as Hemsworth’s private coach, Luke Zocchi, shared the precise exercise they used on set.
As a substitute of stopping for a full weights session, Zocchi revealed they used resistance bands for a final minute pump. The most effective resistance bands are light-weight and transportable, good for carrying with you to and from the health club, in your hand baggage on vacation, and even to a movie set.
“Resistance bands work by permitting you to isolate muscle tissue and placing these muscle tissue beneath fixed rigidity via the vary of movement”, Zocchi says. “Resistance bands maintain fixed rigidity on the muscle tissue all through the entire motion of an train in comparison with dumbbells the place rigidity might be misplaced at sure components. If firming is your objective utilizing resistance goes that will help you try this. As a result of they’re such a flexible piece of kit there’s infinite workouts you are able to do to focus on your arms, legs or glutes.”
However what precisely did the exercise entail? To search out out extra, I put Hemsworth’s resistance band exercise to the take a look at — learn on to seek out out what occurred.
Zocchi is head coach on the Centr app — learn our Centr app evaluation to seek out out extra.
What’s Chris Hemsworth’s Thor resistance band exercise?Heat Up:
Push-ups (5 reps): Put the band round your arms and make it easier to get out of the push-ups. Knees or plank place. Right here’s extra on methods to do a push-up and the variations to strive.
Bent Over Row (5 reps every arm): Put your foot over the band and seize it together with your hand knuckles over whereas hinging on the hips and bending over. Pull your arm up and squeeze your bicep and again.
Squats (5 reps): Place the band round your quads above the knee after which faux you might be sitting in a chair. Right here’s extra on methods to do squats with a resistance band.
Tricep Curl (5 every arm): Place the band in your left forearm and place your left hand in your proper shoulder. Seize the underside of the band together with your proper hand and press all the way down to activate the tricep. Place the band in your proper forearm and place your proper hand in your left shoulder. Seize the underside of the band together with your left hand and press all the way down to activate the tricep.
Bicep Curl (5 reps every arm): Kneel on the bottom. Place the band beneath your left foot and seize the highest of the band together with your proper hand and curl. Kneel on the bottom. Place the band beneath your proper foot and seize the highest of the band together with your left hand and curl.
Reverse Lunges (5 reps every leg): Place the band above the knees and step again right into a lunge alternating legs.
Shoulder Lateral Increase (5 reps either side): Place the band round each fingers and place your hand in entrance of your physique. Maintain one hand centered whereas the opposite raises laterally to interact the shoulder muscle tissue.
Exercise (3 units):
Pushups (10 reps)
Bent Over Row (10 reps every arm)
Squats (10 reps)
Tricep Curl (10 every arm)
Bicep Curl (10 reps every arm)
Reverse Lunges (10 reps every leg)
Shoulder Lateral Increase (10 reps either side)
I attempted Chris Hemsworth’s Thor resistance band exercise — right here’s what happenedTo put the exercise to the take a look at, I grabbed an extended resistance band, and a smaller looped band, and gave it a go. Resistance bands are elastic strips of rubber which might be used to supply resistance to the physique when exercising. The precise resistance they supply will increase as you stretch them, so every particular person band has a spectrum of resistance ranges. I grabbed a heavier and a lighter band and began the warm-up.
Like utilizing a set of dumbbells, the resistance band labored my muscle tissue from the primary rep. For the bent over rows, I discovered it straightforward to extend the resistance by reducing the size of the band, making it taughter and more durable to row. For the squats and reverse lunges, utilizing a mini band looped above my knees actually labored my glutes.
The complete exercise was fast, however efficient — I managed to get via all three units in round 20 minutes, and felt like I’d gotten , full-body exercise in a brief period of time. A part of the great thing about a resistance band exercise is that it might immediately be made more durable, or simpler, by rising or reducing the energy of the resistance band. I’m positive Hemworth had a heavier band than I did, however we will’t all be as sturdy as Thor.
My classes realized? This brief exercise jogged my memory that retaining a resistance band in my health club bag is the way in which to go sooner or later — they make it straightforward to up the depth of a body weight exercise. Searching for some resistance band train inspiration? Take a look at these resistance band leg workouts appropriate for newbies, the resistance band arm workouts that construct muscle with out weights, and methods to squat and deadlift with a resistance band.
This isn’t the primary time I’ve tried to work out like Thor — learn what occurred after I tried his 800 rep barbell exercise, and the way I discovered Hemsworth’s 35-minute body weight exercise.
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