17 harsh exercises help actor ‘Thor’ maintain his muscular muscles

Without expensive equipment, actor Chris Hemsworth trains his muscles and endurance with a series of 17 rotation exercises with kettlebells and resistance bands.

To prepare to reappear as Tyler Rake in the third part of the action movie Extraction, Australian actor Chris Hemsworth is increasing his physical training intensity to the maximum. On the personal page, the star Thor shares a tough workout consisting of 17 movements using only a kettlebell and a set of resistance bands, proving that you don’t need to go to a “fully equipped” gym to still have the physique of an action star, according to Men’s Health.

Performed in the form of two circuits with two minutes of rest between sets, this workout simultaneously challenges muscular strength, stamina and mental endurance. The actor said he is on a short vacation in Costa Rica before filming the movie in the next few weeks and this series of minimal equipment exercises is very effective, especially when exercising in hot weather.

The workout starts with movements combining resistance bands and kettlebells to activate the upper body muscle group. He hooked the resistance band to the kettlebell so that the weight hung freely, then bent his front arm to tighten his biceps, then fixed the band to the pole to practice reverse arm extension for the back and shoulder area. The intercostal muscles are trained through side bending exercises with kettlebells hung on a rope. To increase movement endurance, he performed a fast walking exercise carrying kettlebells on a rope, requiring him to tighten his abdominal muscles and maintain a balanced shoulder position.

Next are exercises that deeply impact the hips, buttocks and core. By hooking the resistance band to the ankle, kicking the legs back and straddling the legs to the side helps maximize the activation of the glutes. The upper body continues to be tightened through one-arm chest presses, one-arm rowing exercises and explosive swing punches with resistance bands. The shoulder and back muscles are challenged through one-legged kettlebell push-ups and overhead rotation exercises in a standing position.

In the high-intensity exercise, he switched to one-legged wood chopping exercises to help increase body rotation force. Flexibility is pushed to its peak with push-ups combined with mountain climbing alternating each leg, and folding knife crunches while holding kettlebells in a supine position.

The workout ends with movements that strengthen the lower back and abdominal muscles. Lying face down on a gym ball, Hemsworth performed straight back stretches and side-to-side back stretches to tighten his shoulder blades and strengthen his spine. Finally, the cross-body punching exercise in the dead bug position combined with holding kettlebells and reciprocal leg raises helps tighten the entire abdominal area, completing a training series that requires maximum body control.

Chris Hemsworth was born in 1983 in Australia. He conquered Hollywood and made his mark as “God of Thunder” Thor in the Marvel cinematic universe. Hemsworth and movie actors Fast and Furious Married in 2010, gave birth to three children before moving back to Australia to settle.