Train like the gods: get yourself in Thor shape like Chris HemsworthHollywood heavyweight Chris Hemsworth has shown just how he gets his body into superhero mode in a video on his Instagram. And now you can go through the “Thor” workout
With Thor: Ragnarok, the film series becomes a trilogy and lands in cinemas in October 2017. On his Instagram account, Chris Hemsworth has shown how he builds those god-like muscles using weights and medicine balls. He attributes his training gains to the “world’s best coach,” Luke Zocchi of Zoco Body Pro.
With these five exercises, most of which are based on the actor’s video, you can become your own Marvel hero.
Important: For these exercises, choose a weight that allows you to move with good form and close to failure for all sets.
Exercise: Close-grip rowing machine
- Sets: 4
- Reps: 12 reps, 4 seconds per rep
Execution: Sit upright on the machine and place your feet firmly on the ground. Now press your chest against the pad, take the grips into your hands and pull them in a controlled manner towards the body.
Exercise: Battle ropes
- Sets: 2
- Duration: 30-60 seconds (depending on fitness level)
Execution: Hold the ends of the battle ropes in each hand and make sure they are not pulled tight. Gently bend your knees tensing the abdominal muscles. Move both hands in short rapid movements up and down alternately and asynchronously, so that the ropes begin to make waves.
Exercise: Hanging leg raises
- Sets: 3
- Reps: 8-20 (depending on fitness level)
Execution: Hang with both hands on a pull-up bar. Now raise your legs straight or slightly bent without swinging, until they are at least parallel to the floor - and lower in a controlled movement.
Exercise: Medicine ball squat press
- Sets: 4
- Repetition: 20
Execution: Hold the medicine ball in front of your chest and position your feet a little farther than shoulder-width apart. Now, bend the knees and hips so that your thighs are at least parallel to the floor. Make sure your knees are over the toes in the end position. Your torso should remain tense at all times and the back retaining its natural curvature. Once you’ve returned to the starting position, push the medicine ball with both arms above your head. Then go back into the crouch and repeat the action.
- Sets: 4
- Reps: 20-50 (depending on fitness level)
Execution: Place your hands slightly wider than shoulder width on the floor and stretch out your legs. In the starting position, the arms are straight. Now let your body drop low until your nose almost touches the ground. Then press until you reach the starting position. Make sure to keep tension in the trunk area throughout the exercise, and avoid an arched back.