How to make a perfect body: the secrets of Jason Statham

Jason Statham is a former model and now actor and idol of a huge number of bodybuilders. He became famous thanks to her role in the film "lock, stock, and two Smoking barrels", as well as the exercise program developed by them independently, which allows him to keep in top shape, in spite of a Mature age (he was 46).

To gain an attractive and healthy appearance you need to deal with daily. At the initial stage the exercises that improve physical energy: running for one hour and warm up on any cardio equipment (e.g. rowing machine) for about 10 minutes.

The next stage – classes are of moderate intensity, which include:

• Lifting chest weights, together with sit-up – 15 exercises for each hand.

• Pushups of various kinds, with different setting of the arms relative to the shoulders: wider, narrower, or at shoulder level; on a hill: turn — left, then right; his legs above his head; push-UPS with cotton. Every kind of push-UPS performed three times.

• The so-called pyramid of the exercises consists of pull-UPS or pushups — starting with 1 repetition and reaching 10 and then in reverse order; only 19 approaches.

• Bench because of the head weights for each hand for 15 reps.

• Kettlebell swings (swings) the swing should start from the bottom and finish at the level of the head; each hand must perform 15 repetitions.

After mastering the training of medium intensity, you can start compound exercises high intensity, comprising:

• alternate walking with a bag on his hands, outstretched above the head, on both or one shoulder;
• throws a very heavy ball to a partner or against a wall;
• the choice is one of exercises: lifting on chest weights, deadlifts, squats, which are performed 5 times in each set;
• dumbbell bench press with light weight – with the intensity to 15 reps in each set.

The following circuit training exercises are high intensity training:

•   Strikes a ball. For this exercise you will need rubberized medicine balls weighing not less than 9 kg. the Ball goes over his head, and then forcefully hits the floor. The exercise is repeated 20 times.

•   Lifting on the rope. Should without legs is able to climb and descend on a rope of length 8 m, each time decreasing the number of repetitions.

•  Pull-UPS. Rise up you need to exercise hard and fast and down rather slowly and smoothly. The number of repeats – at least 8.

•   Rope whip. It is necessary to fix fat8-foot rope to a solid Foundation at the level of the ankle, then with two hands to raise the free end above his head and with full force to hit them on the floor. At least 20 repetitions.

•  Crab and goose. First, the motion carried at 4 points: two palms and two feet, and then in single file. The distance should be not less than 20 meters and repeat at least 3.

•   Triple blow. Includes 3 exercises: squats, push-UPS and a sharp jump up. Is performed 20 times.

•   Squat with a barbell. The bar should be kept on the front delts with palms facing away from you and the back upright. You need to squat until the hips will not take a position parallel to the floor. 20 repetitions.

•  Pulling up the rope. Rope shall be a length of about 15 meters and a weight of from 12 to 20 kg Cargo is secured on the rope, which is tightened with both hands. Performs at least 5 repetitions.

•   Farmer's walk. Should just (!) to walk with weights in each hand 32 kg.

•   Steps with weights. Should be up and down from the bench while holding dumbbells in hands or barbell. The exercise is repeated 20 times.

•   Lift the bent knees. The exercise is performed by hanging on the bar, legs bent at the knees, pulled up to his chest, a second held in this position and slowly go down. 20 repetitions.

That's basically the entire set of exercises, doing that every day (!), everyone is going to like the athlete in shape for Jason. But, you need to follow a strict diet that promotes muscle growth:

1. The refusal of sugar in any form (pure, sweet and flour products), bread and pasta, alcoholic beverages, fruit juices.
2. Daily meal – a fraction, not less than 6 times per day.
3. Best dessert – yoghurt or fresh fruit.
4. Mandatory eating: egg whites, fish, nuts, vegetables and protein shakes.
5. Daily calorie intake should be no more than 2000 Kcal.