Christian Bale (The Dark Knight Rises) Antrenman Programı

Program ingilizcedir. İngilizcesi yeterli olan birisi tercüme ederse çok faydalı olabilir.


Christian Bale - The Dark Knight Rises - Workout Exercises

Day 1: Power
Chin ups superseted with Cable rows – As a warm up exercise
4 sets of 12 repetitions
Explosive High Pulls – It is important to explode into the upward movement
4 sets of 10 repetitions
Power Cleans – A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions

Day 2: Speed and Agility
Sprints – set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.
Squat Jumps – Explode into the upward movement, driving your body upwards lifting both feet off of the floor
4 sets of 10 repetitions
Lunges
4 sets of 10 repetitions

Day 3: Power and Speed
Dumbbell Flyes – use as a warm up for Day 3
3 sets of 12 repetitions
Explosive Bench Press – Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions
Ricochet Jumps – Jump to and from an elevated platform in front of you, or for added speed and agility mark a square on the floor and jump between corners randomly
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail

Day 4: Rest
Rest day

Day 5: Power
Repeat day 1

Day 6: Speed and Agility
Repeat day 2

Day 7: Power and Speed
Repeat day 3

 

[/COLOR]Gun 1 : Guc
Chinup ,cable row ile super setlenerek 4*12
Patlayici yuksek cekisler(Explosive High Pulls) – yukselme hareketindeki patlayicilik onemli 4*10
Power cleans – Birden cok kasin calismasini saglayan bilesik bir hareket, guc kazanmak icin cok iyi bir hareket 4*10
Gun 2 : Hiz ve cabukluk
Sprintler: 30 ve 40 metrelik mesafeler ayarlayin.
5 set 30 metre
5 set 40 metre
Setler arasi 1, mesafe degisikligi arasi 2 dakika dinlenme.
Squat jumps: yukselme aninda paylayici guc,vucudunuz iki ayagida yerden kesmesini saglayiniz yukselis aninda. 4*10
Lunges 4*10
Gun 3: Guc ve Hiz
Dumbell flyes – isinma hareketi olarak: 3*12
Patlayici bench press: Bari yavasca indirin ve ardinda patlayici gucunuzle yukariya dogru itiniz hizli bir sekilde.Yardimci kullaniyorsaniz yukaridan bari birakmasi saglanabilir ve siz asagi dogru yakalayarak gogsunuze yavasca indirebilirsiniz.4*10
Ricochet jumps:Yukselmis bir platforma atlamak ve geri ilk noktaya atlamak veyahut hiz ve atiklik eklemek icin yere kare ciziniz ve rastgele koseden koseye atlayiniz.
2 dakika egzersiz 30 saniye dinlenme maksimum 30 dakika veya dayanabildiginiz yere kadar.
Gun 4 : Dinlenme
Gun 5 : Guc
Ilk gun tekrari
Gun 6: Hiz ve Cabukluk
Ikinci gunun tekrari
Gun 7: Guz ve hiz.
Ucuncu gunun tekrari

Not hareket isimleri youtube da yazilarak izlenebilir.

Bastan savma oldu ama idare eder sanirim

 

Haftada bir gün dinleniyormuş, baya sağlam olmak lazım

 

Iyi beslenme, supplementasyon ( anabolik destek) zor degil cok kolay bile.