With simply weeks earlier than he makes his Olympia debut, Križánek is making some last-minute refinements.
When the 2022 Mr. Olympia kicks off on Dec. 16, 2022, there might be a couple of anticipated contenders — two-time reigning champion Mamdouh “Massive Ramy” Elssbiay, 2019 winner Brandon Curry, and Nick Walker, to call a couple of — vying for bodybuilding’s largest title. Nevertheless, there are additionally a couple of ascending newcomers to be careful for in Las Vegas, NV. After he made the transition to the Worldwide Federation of Bodybuilding and Health (IFBB) Professional League in fall 2022 and earned his Olympia qualification by profitable the 2022 EVLS Prague Professional, Michal Križánek is one among them. The athlete appears to be guaranteeing he received’t waste his debut alternative.
On Dec. 2, 2022, Križánek shared a exercise on his YouTube channel the place he places his hamstrings, calves, and abs by the wringer. With roughly two weeks to go earlier than the Olympia, on the time the clip was posted, the routine paints the image of Križánek crossing his t’s and dotting his i’s earlier than he steps on the principle stage.
Right here’s a fast overview of Križánek’s current exercise as he continues the ultimate levels of his Olympia preparation.
Križánek begins the routine by tackling his hamstrings. He begins this portion with some seated leg curls to isolate that physique half. As soon as Križánek performs a couple of units, he transitions to mendacity leg curls after which closes with some kneeling single-leg curls. By performing these completely different variations of leg curls, Križánek appears to place a premium on difficult his hamstrings from completely different positions in order to stability out the completely different points of his leg muscle mass.
To provide his calves some consideration, Križánek mixes in some seated calf raises, which primarily focuses on bettering the soleus muscle — which is most concerned in standing and strolling motions. After performing calf raises from the mentioned seated place, Križánek shifts to standing calf raises. The standing variation of the calf elevate accents the gastrocnemius muscle, which is simply above the soleus. It’s most concerned in plantar flexing on the ankle joint and leg flexing on the knee joint.
To place a cap on his exercise, Križánek pushes his abs and basic core with machine crunches. Mixed with a fat-loss centered eating regimen, coaching the abs with a full vary of movement utilizing acceptable weight is a standard method to assist obtain a well-defined, stage-worthy set of abdominals.
With out previous precedent on the Olympia stage, it’s troublesome to foretell how Križánek will finally fare. Notably, eight-time Mr. Olympia Ronnie Coleman (1998-2005) believes the athlete has “nice arms,” however to noticeably contend, he must make up floor with different points of his physique like his again. Ought to Križánek sand over areas the place he apparently wants work, he could are available firing on all cylinders in Las Vegas.
Featured picture: @ifbb_pro_michalkrizokrizanek on Instagram