Captain America teaches you 5 steps of gold shaping

The captain of the United States is not just a biochemical weapon. He also considered the changes that the functional training brought to the body at the beginning of his creation. His chest circumference is about 127cm, and he can also run and fight with an invincible shield. The arms of the arms are added more than the waist size, and the thigh muscles seem to break a TOPMAN jeans.

Among the athletes, who are physically similar to Captain America, are undoubtedly rugby players. Their training combines high-intensity weightlifting to increase muscles and 80 minutes of functional aerobic training to ensure good health. Degree and flexibility. You only need to watch a rugby match online, you can know that this physique can be exercised, but it also requires a huge effort, you need to train five times a week, at least 3,000 calories per day. And more than 200 grams of protein.

 

Fighting side by side with Captain America, you are not exercising a single designated muscle, but a more general facial coverage, while increasing your heart rate during this process. This is not something that "Super Soldier Serum" can do, your body is controlled by you.

 

Captain Steve Rogers

A liberal arts student has become able to withstand the combat effectiveness of an army

Height: 188cm Weight: 100kg

Bust: 127cm Arm circumference: 45cm

Waist circumference: 81cm Leg circumference: 71cm

As an ordinary person who has injected super soldier serum, the US captain's bench press weight is about 545 kg, which can run 26.6 meters per second.

"Captain America" ​​gold training method:

1. Load-bearing pull-ups up to 8 times in each group, a total of 3 groups

Hold the weight between your knees, see the width between the hands (left), pull up until you feel the contraction of the latissimus dorsi, and the chin should rise above the beam (right). Then lower your body and repeat.

 

2. Dumbbell squat & lift 10 times each group, a total of 3 groups

This action is not a captured posture. The dumbbells in both hands are naturally drooping, the palms are forward, the knees are bent, deep (left), then stand up and raise your arms over your head.

 

3. Abdominal muscle skating 15 times in each group, a total of 3 groups

With your knees on your knees, grab the handle of the abdominal muscles with your hands (left), push forward for 3 seconds (right), then press your abdominal muscles back to the initial position. Feeling tired? No one has said that listening to commands will be easy.

 

4. Prone rowing 20 times per group, a total of 3 groups

Hold a dumbbell in each hand and prepare for the push-up position (left). When propping up, take turns the dumbbell in one hand to the chest. This combination can exercise almost every muscle above the belt.

 

5. Treadmill running 800 meters 1 group

Don't flee the battlefield first. Do a sprint on the treadmill to increase your heart rate, at least 2 minutes, then slow down. The entire exercise was repeated 3 times to achieve the health of the battle.

Training Memo for "Captain America"

Mixed exercise

"If you do other exercises in addition to fitness training, you can choose a large mixed exercise, 2 or 3 times a week: supine press, squat, deadlift, hard push and other sports can exercise the main muscles of the body, while Causes a hormonal reaction that helps to gain muscle."

 

Forget "Thigh Training Day"

“It’s not enough to exercise once a week in your legs and ankles. As the biggest muscle, they have the greatest response to general muscle gain. You should take care of it for every workout.”

More times = more muscle

"Some people believe that each group should be less than six repetitions. This principle is good for lifting strength, not for increasing muscle. I set the number of repetitions for each group 10 to 12 times and change the weight, so in the last few times. When you repeat, you will feel extraordinarily strenuous and the effect will be better."

 

Confrontation

"If there are football teams or wrestling teams nearby, you can ask and participate in their training. Weekly training can improve endurance. The wrestling between people is a muscle growth contraction exercise method, which is better than the barbell effect. Come better."

 

Deep fat reduction

“If you feel too much body fat, you can do some special squat exercises. This is an effective way to quickly open up the fat and reproduce the abdominal muscles. Compared with the deep squats, the compression of the spine is smaller, you The body has not yet reached an invincible state."

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