Street workout this Rocky: training system Sylvester Stallone
• street workout this Rocky: training system Sylvester Stallone
Iron Sly was a long way from the role of low-paid pornoaktera to celebrities who knew and respected all over the world. The actor confidently calls bodybuilding main secret ingredient of a successful life: discipline and a healthy body sharpen the mind, allowing you to accurately find a short path to the top of a decent life. For the filming of the legendary Rocky Stallone was engaged in a special program - try to include it in their system of training and the results will be available in two weeks.
Food and champion morning
By shooting "Rocky 2" Stallone prepared very thoroughly. Every morning started the same way: rise at 7 am, the amino acids on an empty stomach and breakfast of easily digestible food. 2 eggs, figs, toasted rye bread, followed by a cup of coffee and forty-minute rest. This energy charge just enough for a productive morning practice. If you have the opportunity to devote part of the morning fitness club - just repeat this schedule, already proven professional sports.
An integrated approach
Sylvester Stallone worked with a personal trainer of the highest level. Franco Columbu, a two-time winner of "Mr. Olympia" with the actor demanded a sum for his services that he had to lay the house. And the result was worth it: Kolobmo developed comprehensive training that enabled Sly build a perfect body in just a month of work. A key feature of street workout was just an integrated approach - a kind of variation vysokointervalnogo training, so popular in recent times. Each workout Stallone consisted of three cycles, aimed at different groups of muscles.
The first cycle: for all muscle groups
This cycle is done immediately after a thorough warm-up. It is aimed at all groups of muscles, which prepares them for the next load. One cycle consists of three approaches to rest in the fifteen minutes between them. Each cycle consists of the following exercises:
Squats with a barbell on your shoulders - 8 reps
Deadlift - 9 repetitions
Turns with a cane (weight) sitting - 10 reps
Pull-ups on the bar with the load - 8 reps
Dips with cargo - 8 reps
Second cycle: the legs and shoulders
Rest between cycles should not exceed five minutes. No need to sit on the bench, staring at the clock - go and knead tired muscles, so as not to put unnecessary strain on the heart. After a rest, go to the second part of the training. It aims to develop the leg muscles and shoulders.
Quadriceps in the simulator - 12 reps
Poemy on the calf muscle - 8 reps
Shrugs with dumbbells or a barbell - 12 reps
Lifting dumbbells before a reverse grip - 8 reps
Hammer flexing biceps - 8 reps
The curl on the bench Scott - 6 reps
I have learned to control his body as a machine. If I'm expecting a long way, I have to refuel, use high-quality foods that are high in carbohydrates. If I have to go a little distance, I act completely in the opposite spirit. - Sylvester Stallone
The third cycle: Work at press
To press resembled the infamous washboard, Sly was forced to work as a curse. The complex at the press compiled by Franco Kolobmo, consisted of several exercises. Below are the standards of Sly, but we do not recommend you just try to work at the same pace: Put the bar on 20 repetitions and gradually increase the load.
legs rises in Wiese - 50 reps
Side lying leg raises - 50 reps
Basic twisting - 50 reps
Side twist - 50 reps
Be aware of the load
It is important to assess their own capabilities. The program of training of Rocky fueling the rapid growth of muscle mass, which, due to the increased load on the foot, accelerates metabolism of muscles of the body. We encourage you to use this complex for a month, once every six months. No need to immediately try to fulfill the standards for a Man, devoted body development of all life. Sign in to your own pace, and training will be much more productive.