Spider-Man: The Day of Leaving Home will be released on July 2nd. Tom Holland, the hero, looks thin but has a proud lean figure, which is definitely a model for "micro-muscular man" to follow! Do you want to have a fresh face and muscular body like him? Foreign fitness websites designed his 1 five-day training menu. Come and see how to practice to build a strong body!

Spider-Man Tom Holland can also become thin by following the five-day training menu. Tom Holland has gymnastics and stunt skills, which made him stand out among many actors and successfully performed the superhero of Marvel Comics-Spider-Man peter parker. 22 years old, 173 cm, a petite figure in Europe and America. Compared with other actors who play Marvel heroes, he is much shorter, but his thin figure makes him perfectly control the hero role. Gao Fancha has the appearance of small meat and muscular figure, which makes him very popular among fans all over the world.

Actually, Holland doesn't have an official training schedule, but according to his interviews with coaches and the information he shared on his personal IG, he can piece together his diversified training. Holland didn't do high-intensity exercise 5-7 days a week, didn't do aerobic exercise crazily, or gave up his favorite food. His daily exercise is varied and rich, including a lot of gymnastics, boxing and cycling training, and occasionally doing some weight-bearing training; Even, he often shows his outdoor surfing, playing basketball, hiking or playing golf in the community.

Therefore, Felix, a member of SUPERHERO JACKED, a foreign fitness website, has designed a set of fixed, diverse and interesting class schedules, which is called "Parker Training". If you do, you can also create a good figure like Spider-Man!

Look at this post on Instagram! @lynxgolfuk

? (@tomholland20 13) posted this sharing post on May 30th, 2008 1 1:47.

Tom Holland Spider-Man Training Menu Training Volume: 3-5 days per week.

Description: 3 days weight training+cycle training, 2 days aerobic training. Among them, do systematic cycle training on Monday, Wednesday and Friday, as shown in the following menu; The other two days of aerobic training are aimed at heart and lung training, which can be arranged by yourself.

Viewing this post on Instagram will only get better.

? (@tomholland20 13) posted a sharing post on August/July, 2065438 at 5: 53 pm.

Warm up on the first day

Pull-ups for 3 groups× 5 times (5 times in each group), parallel bars for 3 groups×10 push-ups for 3 groups×15-25 times.

Formal training (after two rounds)

/kloc-0.00-meter dash jumping box 25 times with abortion or kettle bell swinging 25 times with sit-ups, 25 times with bobby jumping 25 times with sit-ups, 25 times with abortion or kettle bell swinging 25 times with jumping box 25 times/kloc-0.00-meter dash.

The next day: you can choose boxing, parkour or gymnastics 1-2 hours for cardiopulmonary training; Or train on a treadmill or flywheel for 30 minutes.

HIIT training instructions:

1 minute high-intensity training: the treadmill sprints at the speed of 10- 14 km per hour; The flywheel keeps the speed higher than 100 at the speed of10. 1 minute relaxation training: the treadmill runs at a speed of 4.5-6 kilometers per hour, and the flywheel rides at a steady speed of 3 levels. Alternately do the above 10 minutes, and then continue the high-intensity and 2-minute relaxation training (the training content is the same as the previous 1 0 minutes, but the rest time is longer). At the end of 10 minute, the treadmill runs at a gradient of 5- 10/ hour for 4.5-6 kilometers, or at a speed of 5-6 kilometers.

Warm up on the third day

Wide grip pull-ups 3 groups× 5 parallel bars 3 groups×10 push-ups 3 groups×15-25 times.

Formal training (after 3 rounds, moderate load)

Run 400 meters, sit-ups for 25 times, and shoulder with one hand &; Lift 15 barbell bench press 12 single-arm dumbbell snatch 10 times.

Day 4: You can choose boxing, parkour or gymnastics for cardiopulmonary training, 1-2 hours; Or train on a treadmill or flywheel for 30 minutes. (HIIT training is the same as the next day)

Warm up on the fifth day

Pull-ups Pull-ups for 3 groups× 5 times (pull-ups are narrow grip pull-ups and chin must cross the bar) Parallel bars support 3 groups×10 push-ups for 3 groups×15-25 times.

Formal training (after 5 rounds)

Barbell bench press 10,145kg supine 10,145kg jump 10 hard lift 10,145kg horizontal bar knee lift/leg lift.

Look at this post on Instagram, try on the ring with @ bobbydazzler84, my arm is shaking badly.

? (@tomholland20 13) posted this sharing post on February 8, 20 1:27.