In Iron Man, Robert Downey Jr. Impressed audiences with a slim, medium physicist and combat machine. As Tony Stark, an engineering genius with a propensity for women and adventure, the 5 feet of 8 inch downey weighed in more than 170 pounds, with arms and rocky and rocky muscles that came from months of sewage training.
After this movie, however, Dawey exchange gears. He fell 20 pounds to play Sherlock Holmes - a thin and blond character with smaller muscles.
So when Downey knew he would be once again playing Stark on Iron Man 2, the challenge was on.
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"We had to do some pretty drastic things to take you near the 170 - more pounds of iron man," says Brad Bose, PhD, the exercise physiologist and the kinesiologist who carved downey for all three films .
and they had to do this quickly. Downey was only three months to prepare for Iron Man 2 - and a total of 20 pounds to recover.
At the top of that, Bose says Downey's fall was exhausted from the diet and training he had made for Sherlock Holmes and was bored with traditional training.
"So mentally strong as he, the body was tired," says Bose, who has Bose handling in Santa Monica, California."Robert said: 'If I have to stay underneath a bench press or [do] a squat, I'll shoot myself. I just do not have the motivation.' So your challenge for me was to Hilarious and challenging training. "
Bose hits the books by searching for very forgotten and exotic training techniques. His goal: Chisel Downey body in one that fits into the character of the iron-not just take him back to shape.
"The role was a very different person than the typical Superhero of Marvel, which tends to be a surviving type and face buff - the guy who is large and muscular and that is belt, and that almost seems A body builder, "says Bose. "The Iron Man Character was a Playboy millionaire, a misinterpreted scientist, a techno-geek. It did not fit into it being a big, excessively muscular guy."
Bose designed a series of unique exercises that honor the base "functional performance" mantra - training that performs specific physical goals and keeps the body working on maximum performance.
downey ate a high protein diet of 2,500 to 3,200 calories per day. In addition to Yoga and Wing Chun Kung Fu, he worked with Bose three or four days a week for about 90 minutes each.
Here are some of the exotic downey exercises, which Bose describes how "Rocky IV finds modern technology."
But first, a word of caution. You should not try these exercises at home. They were developed specifically for downey and performed under vigilant supervision. This is a must because without specialized help, you can easily get hurt.
Bose compares these for weighted juggling pins. "Back in the early 1900s, they were quite popular," he says. "They were the center of Many Strongman shows, where guys would use these large five-pound wood clubs and balance them at speeds [high] and make unusual movements. It's very good for the shoulder and arm development, and Actually very good in joints, because it is rotational movement. "
Bose says Meels, who look like large Indian clubs were used in the former Persia to train knights who had to carry big and heavy swords. "I called some experts and I learned to train with them. Some of them are crazy. But it's great for shoulder work," says Bose.
Bose equipmed a wheelbarrow and soldier to keep up to 650 pounds. "Then I made a track of obstacles with cones and had Robert push him in figure eight formations through the cones," says Bose. The training looks at the chest, shoulders and back. "It requires an immense amount of strength and skill," says Bose.
"I filled the hoses of fire with sand and water - one of each - and I have [downey] to whip them. He would do almost squats while whipping the hoses of fire up and down," says Bose.
Bose filled a veloz sleigh with 50 pound weights and turned it on at the end of a heavy and 50 feet rope. "Robert would be stopped and then pull him to him, release him, then ran to 50 feet again. He would pull, run and pull again," says Bose. The whole body exercise specially directed the glutes, lats, rhomboids, biceps and triceps, as well as torso, abs and core.
Bose bought giant truck tires and had downey hitting the tires with mackerel "As if you had hit a drum. Then we rock them up and liating the tires. This builds the stability of the shoulder," says Bose.
"We put rubber bands on bamboo bars then attach kettle bells to rubber bands at the bar," says Bose. "It's like having a snake in your hands you're trying to get away from your hands while you're trying to push you up, down and around."
Bands attached to a piece of stationary equipment called the perfect storm. Using the bands, downey made swimming movements - such as stroke of breasts and rear stroke. "Give the muscles a polished appearance," says Bose.
Downey also used kettlebells and a war machine, which is a portable and patented pulley training system that uses body weight as resistance (unrelated to the same name character). "If there was something you could have in your brief case, it would probably be a war machine," says Bose.
Be bored with exercise is common, even if you are not training for a movie.
Bose says highly recommends functional training to achieve peak performance or simply "go to the next level". Otherwise, he says, his body quickly adapts to his workout - even after only a day or two.
Make sure you mix things, Bose advises. Your Tips:
- If you normally do a long cardiovascular session, followed by strength training instead of making 10 minutes of cardio between weight sets.
- When strength training, do different exercises in a different order each time.
- Varie your cardio routine every time you work out, and the week the week.
"One of the weaknesses that people do in their cardio training is limiting it to an equipment, such as a treadmill or an elliptical that they can have in your home," says Bose.
"They never vary your cardiovascular training. And when you do this, it limits your ability to run. The misconception is that because I am in my treadmill, I am improving my conditioning ... You need to challenge your heart with different levels, and You want to switch to something different. "
