Dave Rienzi, trainer of Black Adam and Superman: the 5 exercises to have superhero muscles


    If you ask someone to make a list of their favorite celebrity physiques, chances are good that the muscular bodies of Dwayne Johnson aka The Rock and Henry Cavill occupy the top positions. But did you know that their superhero heights are the result of the work they do with the famous trainer and kinesiologist Dave Rienzi?

    Speaking to Men’s Health, Rienzi explains how he began working with Johnson in 2010. At the time, The Rock was looking for a trainer who could also manage his injuries, sustained during years of playing football (oval not round) and competing in wrestling. professional free. Since then, he has also had Cavill as a client, and says that, although the couple has great genetics, its size is also due to hard work.

    “Genetics play a big role,” says Rienzi, “but so does hard work and discipline. I also think Many people do not understand the importance of nutrition, and that if you want to gain muscle you have to eat and you have to eat constantly.

    “I think it’s a combination of genetics, but also just pure hard work and the passion that they put into it, and the priority that they have towards their fitness goals.”

    Still, what’s the point of coming to Men’s Health if we can’t offer a shortcut or two? We asked Rienzi for 5 exercises to prioritize above all others. So if he – and by extension Black Adam and Superman – could only do 5 exercises for the rest of their lives, these are the moves they would choose.

    Use this information for good, not for evil.


    Barbell Hip Thrusts

    How:

    Lie down with your upper back supported on a bench and your feet flat on the floor in front of you. Rest a barbell in the hip crease and raise your hips until your body forms a straight line from shoulders to knees. Hold the position for one count, then slowly return to the starting position.

      Rienzi says: “It’s a very effective exercise for isolating the glutes. The glutes play a critical role in athletic performance, minimizing the risk of injury and reducing the risk of knee or back pain. So I’d put hip thrusts first.” of gluteal posterior chain exercises.

      standing, arm, muscle, lunge, leg, running, fun, recreation, physical fitness, chest,

      lunges

      How:

      Stand with your hands at your sides, palms facing your body. Kick your right leg forward as far as you can, bending your back knee until it almost brushes the ground. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg. You can perform this exercise holding dumbbells to make it more demanding.

        Rienzi says: “For the legs, I’m a big fan of lunges. I love the one-sided movement. I love the challenge of it. It’s a deep stretching exercise that isolates the legs really well. It’s definitely my favorite leg exercise and the one that has given me the most results”.

        leg, human leg, wrist, elbow, joint, exercise, knee, physical fitness, thigh, sports,

        Dumbbell Bench Press

        How:

        Lie on a flat bench holding two dumbbells across your chest with an overhand grip. Push up until your arms are straight, then lower under control.

          Rienzi says: “For the chest, I have to go with a dumbbell bench press, a good old flat dumbbell bench press. I love the movement, and I love the stability of it. Black Adam, I like to do high-rep stuff with the flat bench press. Doing 20-rep sets with a moderate to moderately heavy weight is extremely challenging, and it really gets the blood to the muscle.”

          bar row

          T-Bar Row

          How:

          Load one side of a barbell with weight and set the other end in a corner of the gym. Straddle the bar and grab onto the weighted end. Pull the bar toward your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top. Lower to the starting position and repeat.

            Rienzi says: “For shoulders, I love dumbbell lateral raises. They really get the shoulder cap right. I do a lot of techniques with that where I alternate from a static position, so you’re really maximizing tension in the lateral deltoid. It’s also a pretty crazy burn when done right.”

            lateral raise

            Dumbbell Lateral Raises

            How:

            Grab a pair of dumbbells and stand with them at your sides, palms facing your body. Keeping her upper body stationary—that is, not rocking—she lifts the dumbbells out to the sides with a slight bend in her elbows. She lift them until her arms are parallel to the floor and slowly lower them back to the starting position.

              Rienzi says: “For shoulders, I love dumbbell lateral raises. They really get the shoulder cap right. I do a lot of techniques with that where I alternate from a static position, so you’re really maximizing tension in the lateral deltoid. It’s also a pretty crazy burn when done right.”

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Dave Rienzi, trainer of Black Adam and Superman: the 5 exercises to have superhero muscles


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