✅Entrenamiento de Cilian Murphy -

De manera normal, Murphy opta por mantenerse delgado y tonificado solo con su actividad diaria normal.

Murphy se ejercitó más intensamente cuando llegó el momento de convertirse en Shelby en Peaky Blinders, y ahora cada vez dice que se necesitan entre seis y ocho semanas de entrenamiento y agregar más proteínas a su dieta para prepararlo realmente para el papel.

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Lunes: Pectorales y Tríceps

• Press de banca (3 series x 12 repeticiones)
• Flexiones (4 series x 25 repeticiones)
• Extensión de tríceps acostado con mancuernas (3 series x 10 repeticiones)
• Fondos triceps (4 series x 10 repeticiones)
• Press inclinado con mancuernas (3 series, 12 repeticiones)

Martes: Piernas y Pantorrillas

• Press de pierna (3 series x 12 repeticiones)
• Elevación de pantorrillas en prensa de piernas (4 series x 25 repeticiones)
• Levantamiento de glúteos (3 series x 10 repeticiones)
• Estocadas ponderadas (4 series x 10 repeticiones)
• Variación de sentadillas (3 series x 12 repeticiones)

Miércoles: Descanso

Murphy deja este día para que su cuerpo se recupere. Cambiar bañera por plato de ducha | Mamparas - Bricoducha

Jueves: Hombros y Trapecios

• Press militar sentado (3 series x 12 repeticiones)
• Elevaciones frontales con cable (4 series x 25 repeticiones)
• Hang Cleans (3 series x 10 repeticiones)
• Encogimiento de hombros con barra (4 series x 10 repeticiones)
• Pájaro con mancuernas sentado (3 series x 12 repeticiones)

Viernes: Espalda y Bíceps

• Peso muerto con barra hexagonal (3 series x 12 repeticiones)
• Flexiones amplias (4 series x 25 repeticiones)
• Remo con cable (3 series x 10 repeticiones)
• Dominadas (4 series x 10 repeticiones)
• Pulldowns amplios laterales (3 series x 12 repeticiones)

Abdominales

• Abdominales en bicicleta (3 series x 20 repeticiones)
• Giros rusos (3 series x 20 repeticiones)

Sábado: Caminata

Murphy aprovecha el Sábado para salir a caminar, pueden ser caminatas de larga duración de hasta 2 horas.

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Domingo: Descanso

Este día lo deja de descanso junto con el miércoles (día 3) para recuperar.

 

Dieta de Cilian murphy

La dieta de Murphy ahora es más variada, especialmente ahora que ya no es vegetariano, es en general bastante intuitiva. Murphy es bastante delgado como está, solo pesa 70 kg en un día normal, por lo que agregar proteínas y calorías adicionales le permite agregar un poco más de definición. Esto es lo que come regularmente:

Desayuno: Requesón, huevos y fruta

Almuerzo: Pescado, arroz integral y vitaminas

 

Cena: Lomo tierno, batatas y ensalada

Proteínas

Cillian Murphy usa los siguientes suplementos para ayudar a impulsar sus ganancias:

• Batidos de proteínas
• Vitaminas

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Cillian Murphy es un actor increíble de teatro y cine. Desde que hizo su debut en su país de origen a fines de la década de 1990, Murphy también se ha convertido en una presencia en los cines británicos y estadounidenses que la crítica destaca por sus actuaciones en muchas películas independientes y convencionales.

 

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