✅ Rutina y dieta de Jason Statham -

 

 

 

Rutina y dieta de jason statham 1

 






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Jason Statham es un conocido actor británico que gran notoriedad en el cine de acción. Su físico es aclamado por muchos de sus seguidores y es lo que le ha permitido destacar en las películas de acción.

 

Pero para realizar estás películas necesita un cuerpo fuerte pero a su vez ágil que le permita correr rápido y desplazarse por objetos velozmente. Sus rutinas son duras y se las toma enserio para que el rodaje de la película sea excelente.





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  • Peso: 84 – 86 kg
  • Altura: 1,78 metros

Dieta de Jason Statham


Rutina y dieta de jason statham 2




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Su dieta y como la de muchos culturistas tiene una gran importancia a la hora de mantener su cuerpo. Statham se alimenta de forma saludable con frutos secos, judías, pescado y pollo para conseguir masa muscular magra. Pero aún así el actor asegura que muchas veces se salta la dieta sobretodo cuando no esta en rodaje y toma alimentos azucarados y cosas que le gusta pero siempre manteniendo las calorías necesarias. También afirma consumir suplementos a diario que le ayuda a entrenar. Esto sería un ejemplo de la dieta de Jason Statham:

 

 

 

 

  • Desayuno: Frutas frescas como la piña y las fresas, avena, huevos escalfados; granola/gachas de avena en lugares fríos de invierno
  • Almuerzo: Arroz integral, verduras al vapor o sopa de miso
  • Cena: Carne magra, pollo, pescado, una verdura/ensalada; evita comer después de las 7 de la tarde. Mantequilla de cacahuete, frutos secos u otros aperitivos ricos en proteínas entre las comidas.

Consume al menos 3 litros de agua al día. Y toma algunos suplementos para alimentar sus ganancias como un batido de proteínas casi todos los días. No se sabe exactamente que marca de suplementos utiliza.

Rutina de Jason Statham


Rutina y dieta de jason statham 3

Su rutina es muy variada y destaca que muchas veces utiliza su propio peso para realizar los ejercicios. Su idea es mantener un cuerpo atlético, que se vea rápido y ágil es por eso que no suele utilizar grandes cargas, excepto en algunos ejercicios. Empieza con un calentamiento de unos 10 minutos y trata de ir 6 días por semana al gimnasio. Aunque su rutina la cambia constantemente aquí te dejo una de ellas:





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Día 1: Circuito

Intenta hacer 10 repeticiones de cada ejercicio y acto seguido pasa hacer el siguiente así hasta completar el circuito y descansa unos 5 minutos. Luego vuelve hacerlo de nuevo e intenta aumentar las repeticiones. Viajes y turismo

 

 





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  • Calentamiento: 10 minutos en una máquina de remo a una velocidad de 20 golpes/minuto
  • Flexiones de brazos
  • Flexiones con anillas
  • Sentadillas sólo con el peso del cuerpo
  • Levantamiento de piernas rígidas
  • Elevaciones de piernas colgantes
  • Enfriamiento: 10 minutos de trabajo aéreo de estilo libre en un trampolín de gimnasia

Día 2: Pectorales y hombros

Calentamiento: 10 minutos en una máquina de remo a una velocidad de 20 golpes/minutoPress de pecho en banco plano: 3 series x 10-12 repeticiones.Ejercicio de hombro con prensa militar: 3 series x 10-12 repeticiones.Aperturas pecho con mancuernas: 3 series x 12-15 repeticiones. Press francés con mancuerna: 3 series x 12-15 repeticiones. Aguante en L en las barras de fondos.
Sujetar pesas rusas y caminar.
Sentadilla con peso corporal: 4 series x 15-20 repeticiones.Enfriamiento: 10 minutos en un trampolín de gimnasia

 

Día 3: Circuito

Intenta hacer 10 repeticiones de cada ejercicio y acto seguido pasa hacer el siguiente así hasta completar el circuito y descansa unos 5 minutos. Luego vuelve hacerlo de nuevo e intenta aumentar las repeticiones.

  • Sentadillas frontales con pesas
  • Dominadas
  • Flexiones declinadas
  • Power clean con mancuerna
  • Abdominales rodilla al codo

Día 4: Piernas

  • Calentamiento: Remo 2000 m
  • Sentadillas con el peso del cuerpo: 3 series x 20 repeticiones
  • Sentadillas frontales con peso: 5 series x 5 repeticiones.
  • Peso muerto rumano: 4 series x 1 repetición al 130, 140, 160 y 180 por ciento del peso corporal, descanso de 3 min entre series
  • Abdominales invertidos
  • Enfriamiento: 200 flexiones x series de 15-20-25-20-15 repeticiones

Dia 5: Circuito

Calentamiento: Escalada con cuerda, gateo de oso y caminata de cangrejo: 5 repeticiones cada unoSentadillas frontales con el 120% del peso corporal: 5 repeticionesGolpes de balón medicinal: 5 repeticionesTirones de cuerda: 5 repeticionesPress de banco plano: 10 repeticionesGolpes de balón medicinal: 10 repeticionesFlexiones: 15 repeticionesGolpes con balón medicinal: 10 repeticionesFlexiones: 15 repeticionesGolpes con balón medicinal: 15 repeticionesTiros de cuerda: 20 repeticionesGolpes con balón medicinal: 20 repeticiones

 

Día 6: Cardio

Jason Statham hace trail running durante más de 1 hora.

Día 7: Descanso






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Este día lo toma completamente de descanso.

 








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✅ Rutina y dieta de Jason Statham -

Día 1: CircuitoDía 2: Pectorales y hombrosDía 3: CircuitoDía 4: PiernasDia 5: CircuitoDía 6: CardioDía 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-y-dieta-de-jason-statham--5437-0.jpg

2025-01-10

 

Rutina y dieta de jason statham 1
Rutina y dieta de jason statham 1
Rutina y dieta de jason statham 1
Rutina y dieta de jason statham 1
Rutina y dieta de jason statham 1
Rutina y dieta de jason statham 1

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