Khal Drowe is one of the most colorful characters "Games of Thrones". True, we had to enjoy him with a punishable torso, we were not long - he was killed at the end of the first season. However, in the seventh season, Khal most likely returns to the series! This has already hinted several times in his social networks Actor Jason Momoa - so calling traders in real life. In this regard, we tell all the fans of the "Games of the Thrones" and not only how to find the same body as the leader of the lady.
Jason Momoa is famous not only as Khal Drow, but also as the heir to Arnold Schwarzenegger in the "Conan-Barbara" rem. At the box office, the film failed, but the delightful form of Momoa and his similarity with young Arnold was noted. With growth in 193 cm Momoa weighed about 100 kg, the whole centner of well-dried muscles - you can only dream about such a body!
But few knows that the actor was not always like such a lolome. Before approval for the role of Conona Barbara, he was a conventional slim guy weighing about 85 kg. Momoa loved surfing, skateboarding, climbing and others extreme species Sport, so it was quite touched, but never trained with the Iron. Create the form in which he shone in "Conon" and "Game of Thrones", he managed only one and a half of the month of stubborn workouts. So do not think that on the creation of a muscular body from scratch you will definitely go years - it all depends on genetics and perseverance.
Training program
During the preparation for the shooting, Jason Momoa trained 6 days a week, but only two days were assigned to the power loads, everything else was taken by the cardio required to make the fat kilograms and kilograms and kilograms. We will focus on strength training Actors, which differed in incredible intensity.
The main rule that was guided by Moma to gain 11 kg for a month and a half - as many repetitions as possible as few times. Yes, Khal Drew did not stop on big weight Rods. In each exercise, the working weight did not exceed 60% of the maximum possible. At the same time, he preferred to do the exercise with not classical approaches, but with whole sets, each of which combined several approaches with a short vacation in 7-10 seconds between them. With each exercise, the actor did three such sets, after which she passed on next exercise. And the exercises were only three for training.
Such. intensive training It took only 30-40 minutes. However, this type of load is suited not to all - to accomplish this amount of work, and even without rest, very good endurance requires, as well as absolutely healthy heart and breath.
Training №1
Squats: 3 sets - each set consists of 5 approaches of 5 repetitions with a vacation in 7-10 seconds between approaches.
Ranged traction: 3 sets (5 to 5)
Half legs: 3 sets (5 to 5)
Training number 2.
Pour lying: 3 sets (5 to 5)
Tightening: 3 sets (5 to 5)
Handicate dumbbells sitting: 3 sets (5 to 5)
As you can see, the actor broke all muscle groups for two days - day of Niza and the day of the top. In the first training session, the largest muscular group was hampered - legs, and on the second everything else - the chest, back, shoulders. Moma did not use the exercises for the hands, since the biceps already receive a sufficient burden during the back training, and the triceps are activated when the chest exercises.
Most. effective exercise For a set of muscular mass, Jason Momoa calls squats with a barbell. They strengthen not only legs, as many newbies believe, but the entire body, as well as strengthen the secretion of testosterone, and in fact it is from the level of this hormone and the growth of muscles depends.
Height: 196 cm
Weight: 112 kg
Jason Mamoa, 37 Summer actor, most famous for such roles, like Conan, Khal Drew in the series "Game of Thrones" and Aquamen in films about the equity league. Momoa stubbornly trains to keep himself in shape. Looking on his muscular characters with a wonderful body, you might think that the actor walked to this form for years, constantly training, but the actor himself says:
"Before the start of the filming, I cite myself in a form, I am doing a lot of climbing and ride a bike. As soon as we start shooting, almost cease to play sports. Waiting for someone from producers or colleagues, they will not tell me that it was confused, then I returned to training. "
For the role in the film Conan, the actor had to gain 12 kg of dry muscle mass.
Accelerated results are the key to the MMOA training. You can train 2-3 times a day, and perform 7, 6, 5 circles of each exercise. Start executing a series of exercises of 7 approaches and 7 repetitions in each approach, rest between approaches 7 seconds. Next, perform 6 approaches of 6 repetitions, with rest in 6 seconds. Then perform 5 approaches of 5 repetitions, with a vacation in 5 seconds. Then rest 2 minutes, and start the circle again. This training is contrary to most of the concepts of weightlifting, since it includes heavy weight, Many repetitions and insufficient rest. It is very cool, because the soreness, which is usually achieved by the end of the workout, comes much faster. There is a feeling of burning muscles. In order to gain a shape for the role of Conan and Khal Drow, the actor performed the following exercises:
Jason Momoa Training Program: Monday - Chest.
To perform exercises according to the UR scheme (accelerated results) on Monday, the actor does the following exercises:
- Rush lying on a horizontal bench
- Rush lying on inclined bench With a graphic
- Pour lying on an inclined bench with dumbbells
- Pressing on the plates
- Push ups on the bars
Jason Momoa Training Program: Tuesday - Back.
- Standard tightening
- Tightening inverse grogging
- Tightening with a narrow grove
- Link of the lower bloc
- Rod rod in the slope
Make 3 circles (the so-called contour) with 1-2 minutes of rest between them.
- 1st round: 7 approaches of 7 repetitions, 7 seconds of rest between approaches
- 2 Circle: 6 approaches of 6 repetitions, 6 seconds of rest between approaches
- 3rd range: 5 approaches of 5 repetitions, 5 seconds of recreation between approaches
Jason Momoa Training Program: Wednesday - Feet.
- Squats
- Dead thrust
- Deep squats with a barbell
- Jumping out of squats
Make 3 circles (the so-called contour) with 1-2 minutes of rest between them.
- 1st round: 7 approaches of 7 repetitions, 7 seconds of rest between approaches
- 2 Circle: 6 approaches of 6 repetitions, 6 seconds of rest between approaches
- 3rd range: 5 approaches of 5 repetitions, 5 seconds of recreation between approaches
Training program Jason Momoa: Thursday - Cora Muscles.
- Mahi Gire
- Berp
- Jumping "Frog"
- 40 meters of high-speed run
Make 3 circles (the so-called contour) with 1-2 minutes of rest between them.
- 1st round: 7 approaches of 7 repetitions, 7 seconds of rest between approaches
- 2 Circle: 6 approaches of 6 repetitions, 6 seconds of rest between approaches
- 3rd range: 5 approaches of 5 repetitions, 5 seconds of recreation between approaches
Jason Momoa Training Program: Friday - Hands
- Army press dumbbells
- Push ups on the bars
- Push-ups with narrow hands
- Raising the bar on the biceps standing
- French press
Make 3 circles (the so-called contour) with 1-2 minutes of rest between them.
- 1st round: 7 approaches of 7 repetitions, 7 seconds of rest between approaches
- 2 Circle: 6 approaches of 6 repetitions, 6 seconds of rest between approaches
- 3rd range: 5 approaches of 5 repetitions, 5 seconds of recreation between approaches
After each workout, Jason Momoa walked on running track And performed running in a rapid pace.
The most crazy part of accelerated workouts is that it is necessary to constantly move from one exercise to another. It is very difficult to do in the hall, where in addition to you, there are still many people.
These workouts seem pretty simple, but the muscles begin to just burn at the time of execution of the second circle. Try and see for yourself. Moma began his workouts, working on each muscular group On a separate day. But after a few weeks, he added a few more training a day. When it was time to play the role of Conan, the actor already performed 3 workouts per day!
Jason Momoa diet.
The form of Jason Momoa depends on the very simple, but requiring the rigid observance of the diet. He had to eat chicken breasts every 2 hours, only of them the actor received about 260 grams of protein. Jason Momoa says:
"You should eat a lot and work out a lot. I prefer to eat low-fat meat and green vegetables to leave a calorie reserve for a couple of jacket beer giness. It saves me in shape. I love carbohydrates very much, but cut carbohydrates is a good shake for the whole body. After the first month on a diente, I ate a bowl of paste. It was like heroin! "
Moma also resorts to peanuts oil when he needs energy. He warns that this is an extreme way to replenish the body of rapid energy. The form for Conan was cruel, but it can be achieved sitting on a clean diet.
About the role of Conan, Moma says:
"For this role, I wanted to be like a big cat. I wanted to be strong, but dexterous. They hunt and they eat. Therefore, they are so big. "
Jason Momoa Training Program and Diet
Jason Momoa is a big guy. So much that he had a chance to be an opponent of the Sylvester Stallone in the militant "irrepressible" and the performer of the role of Conan Barbar in the Rent's remake, which brought Glory to Arnold Schwarzenegger. You can argue about the artistic advantages of these paintings, but the impressive form of Momoa is an absolute fact.
Jason Momoa - Photo
Like many Hawaiians, in the youth of Momoa was fond of surfing and rock climbing, and then there was a turn of sampling gym.
Six principles of Jason Momoa training in preparation for the role of shaggy barbarian:
- Do not raise - pop. Classic exercises Bodybuilding Moma does not favor. He believes that the speed of the muscles is as important as their strength, therefore gives preference functional trainings. In a special favor, he has thrust weight, exercises with weights and mandatory work with a boxing pear. The result on the screen - of course, Momoa could not boast the volumes of the ancient Arni, but he was much faster and more dynamic than Conan of the eighties. By the way, and to the original source is closer - the original, Book Conan was by no means at risk of meat.
- Change nutrition depending on current goals. Can not be at the peak of the form round year. When Momoa was preparing for the role of Conan, he used only chicken breasts, and only sometimes, when the lack of carbohydrates affected the mental activity, could afford the batt. In the intervals between the roles, he prefers a lot of lean meat and vegetables, and even a mug of beer in the evening.
- Want to mass? Sat. Want for power? Sat. Do you want endurance? Especially quiet. Momoa believes, then having time only for one exercise, you need to give it to squats. They contribute to the development of testosterone and strengthen not only hips and back, but many smaller muscle stabilizers. His approach to heavy squats - five sets five times with access to the maximum in the last approach.
- Do you pick up a mass? Fast! Oddly enough, at the weight sometimes it is worth it to post a day-another. Researchers medical centerThe one that is located in Utah has established that the day of hunger reinforce the production of growth hormones by 200%. In addition, after such a post, it is always nice to catch up at the table. And it still strengthens the character, as Moma believes.
- Leave things in locker room locker. It is difficult to disagree - when the head is busy with office affairs and family problems, to beat records hard. Jason advises to concentrate on reducing working muscles. Scientists fully agree with him.
- For sins you have to pay. From time to time, Jason gets up at five in the morning for three kilometer jogging. This means one thing - last night he allowed himself a cigar and / or alcohol. He loves them very much, but understands that entertainment should not be reflected on physical form. Epitimia for such sins is simple - thirty seconds of run at the maximum rate under the inclination of 15 degrees. Then a minute of running in calm horizontal mode. This is one repetition. There must be at least ten of them.
Some facts
For the role of Conan Momoa scored eleven kilograms of pure muscles for a month and a half. This result is obliged to its training principle - a lot of repetitions and little rest. Well, and your coach Eric Lazista, of course.
However, there are also subtlety - that the muscles are not accustomed to the load, the ratio of pauses and the number of repetitions is constantly changing. Generally, training program Moma consists of a variety of networks with a small number of repetitions and small pauses for recreation. By side and pleasant effect is to reduce the workout time with its maximum result. And this mode is perfectly spacing the metabolism, so the cardiot product can be exchanged for a punching bag (see Rule 1.)
Sometimes, in order to understand the real men dream of, I read the glossy magazine for the boys Men "s Health. The power in any of its manifestation has always been interested in representatives of the strong floor: a car with a lot of horse power, biographies strong Mira This and ... strength training.
I do not know how to quickly buy Ferrari for three million dollars or quickly create a billion business, but I know for sure how to quickly pump muscles, because I specialize on this more than a quarter of a century ...
After analyzing the article on the training of my most beloved actor Jason Momoa, I suggest to do the same thing with me to better understand how to score 11 kg for 6 weeks.
Chief Secret
Most of all in the article inspired the phrase "train 2 times a week and you are provided with powerful hands and chest." Jason scored 11 kg for 6 weeks by making only 12 training. The actor grew 1 kg after one workout - this is, right as in the movie! The author of the article writes that it is possible if you know the main secret of Jason - a large number of repetitions and a small rest time, besides ...
In the training sector there are two new concepts: Active and passive rest. Passive is a traditional vacation when the muscles rest without a projectile in their hands. Leisure - It is a holiday with a barbell in your hands. For example...
According to Jason's method, you need to shake the bar lying 5 times and, without putting it on the rack, "actively" to relax 5 seconds. It is called Round. Five such rounds make up one series. But...
In my understanding is simple, a long approach from 25 lifts. For a quarter of a century I had the experience of such training. I had to raise 60% of the maximum 25 times. Why 60%? Because the article says that Jason works with a weight of 60% of his maximum. But...
The set of exercises of the actor consists of 4 exercises; In fact, only 4 long approaches. One exercise (a long approach in my understanding) lasts about two minutes, then Jason rests 2 minutes. Total: on the execution of one exercise it takes 4 minutes, and all the training takes only 16 minutes. Rounded to twenty. Attention, question: Do you believe that training out of 20 minutes will give an increase in 1 kg of muscles? This is the main secret that can solve the one who checks the Jason Method for himself, spending 6 weeks of his life on it, but ...
Already a quarter of a century, I read magazines with methods of training the strengths of this world, and then try these techniques on yourself. I also saw people who try the techniques of stars on themselves. I have seen a lot, but I don't 
saw miracles. If the Jason Method is not a miracle, and focus, then what is his secret?
I do not believe that you can score 11 kg for 6 weeks, but I believe that you can restore them. Jason shape is not constant: it depends on the filming and course. It can be seen by photographs. Of course, Jason is trained for many years and his form he must not twelve training, but ...
The photo shows how the screen form quickly disappears in ordinary life ...
The life of the actor is full of emotions and stresses that corrosive muscles, so the muscle mass of the star often disappears unexpectedly, but at the right moment quickly 
rerezy. To be able to restore 11 kg of muscles for 6 weeks, you must first increase your peak shape, and for this you need to know and be able to more than they write in magazines for boys.
The film "Batman against Superman: at the dawn of justice" will soon be released, and one of his chips is the presence of Aquamena, the barbaric king of the sea depths, which Jason Momoa played. To achieve Momoa's forms at all, it is not necessary to hang around in the hall for months. The star "Conan-Varvara" drove his muscles with the help of this simple 30-minute workout with a large number of repetition from Eric Lazist coach. "You quickly gain muscular weight And burn a lot of fat, "says Momoa. If you are ready to check what you are capable of, try to gradually increase weight every day. Fat defeated. Muscular plateau is overcome. Are you happy".
Instructions
Each training should take 30 minutes. Choose three of the five exercises below and take a break on the day between training. Try to take the weight of about two thirds from your maximum on one repeater.
Approaches, reaches and rest
In the first exercise, take 7 repetitions. Rest 7 seconds. Make 7 more repetitions. Rest for another 7 seconds. And so, until you do 7 approaches of 7 repetitions. Rest 30 seconds. Then make a set with 6 repetitions: 6 approaches of 6 repetitions with rest 6 seconds between approaches. Finished by a network with 5 repetitions so that the total number of repetitions amounted to 110. Make a short respite. And then repeat everything first with the other two exercises. Martial cry and mahu trident - at will.
1. Squats with a barbell
Stand, the legs are a little wider shoulders, keep the bar with direct grip on the shoulders ( trapezoid muscles) but not on the neck to use top back. Slowly lower in the squad, keeping his head and back straight, retaining the ass. Lose, while the hips are not at the level of the knees, the legs bent at right angles. The lower the priest, the better, but first work strength and flexibility. Push the heel to the floor to climb the explosive movement back. Hold the posture of the smooth until you stretch to the end. This is one opposite
2. Army press standing
Approach: 7, 6, 5 / Reints: 7, 6, 5 / Rest: 30 seconds Between approaches
Put the legs together and raise the bar to the shoulders, palm forward. Unzipped the barbell over the head of the explosive movement until the hand straightening, then the controlled movement to lower the back.
3. Rush lying down with a slope
Approach: 7, 6, 5 / Reints: 7, 6, 5 / Rest: 30 seconds Between approaches
Lagged on a bench with a bias and raise bar on the shoulder level, palm from ourselves. On the exhalation of the luggage with two hands. Fully straighten your hands and strain the chest before slowly return to its original position.
4. Minding hands in the simulator ("Butterfly")
Approach: 7, 6, 5 / Reints: 7, 6, 5 / Rest: 30 seconds Between approaches
Use rope handles and top cables simulator. Take the handles, your hands should be stretched and slightly bent in the elbows. Put one leg a little forward, strains of the core and pull handles a bit down and across the body, while the hands do not touch each other, then return to its original position.
5. Tightening
Approach: 7, 6, 5 / Reints: 7, 6, 5 / Rest: 30 seconds Between approaches
Grap the handle of the simulator for pulling, palms from ourselves, hands are completely straightened, about the width of the shoulders. Sola spokes, exhaled and move the elbows to the hips while lifting the chin over the horizontal bar. Lower back controlled motion.