If you are from the generation that has grown by imitating the hook of Rosan from Kaho Naa … Pyaar Hai, it is likely that his convex biceps left a countless impression on his mind. It was 2000. He was 26 years old. Cut until 2025, in 51, the “Greek God” Bollywood still sees the public with its muscular hands. It was thwarted by the physique in the latest movie 2 -iv film 2 left Starstruck fans – so that the fiend is called the new Bollywood age “Dhai Kilo Ka Haath Haath”!
This is a famous epithet associated with the solar deol after the famous dialogue in the 1990s. But Christian Roshan earned the tag with his devoted and disciplined fitness process for his “ruthless” avatar as the booth of the Dchalyova in the newly released “War 2”.
In an exclusive interview, “Health” interview, a personal coach of the Hritik Roshan Swapneel Hazare Fitness Hrit shows that the goal was to help the actor build the hero’s classic proportion.
“The main goal was to exalt the character rather than inventing it. We wanted to keep the iconic silhouette, but bring more mass, more strength and more obsessive screen presence. This meant large deltas, more complete hands and a conical waist to exaggerate the fairy tale, the classic proportion of the hero,” shows Swapne.
“Dhai Kilo Ka Haath” Hritik Roshan
Each aspect of the Christian training was built to visually enhance its upper body, keeping the waist tightly. And the results seem to speak for themselves on the screen!
HRITIK biceps led to discussion topics on platforms such as Instagram and Reddit, and users have noticed as his hands are bigger than his head!
A recent video on Instagram featuring Hritik Roshan in slow movement for war 2, also gave fans enough reason to think what a person looks the way he does in 50 of plus!
HRITIK ROSHAN training program for war 2
What did Gritic Roshan’s workout actually look like for war 2?
Swapneel reveals: “We watched the classic four-day split. Day 1: chest, day 2: Back, 3rd: feet and day 4: Weapons (biceps + triceps).
The fact that Rhitik Roshan was in the 50s also meant that his training paid attention to recovery, health and mobility.
His coach admits that age changes everything: cell recovery, hormonal reaction, even how tendons and ligaments behave under load. Add a Christian back and knee injury to this story. They created a nuanced problem.
How did they move?
Security was a priority
“We had to achieve the perfect balance between aesthetics and security. With strength training we couldn’t count on heavy loads, so we gained the density and intensity of training, using supersttes, drops sets and high rehea
For mobility, they developed two separate protocols of warm -up and mobility: one given the rehearsals of the dance, the other for combat choreography.
Discussing one of the most stringent parts of Rosan’s creek preparation 2, Swapneel says he was moving through a dance sequence, driving a knee injury, after which the opposite was followed.
Calling the actor “hybrid athletes”, the coach says that for many years they have moved from maximum loads to highly efficient, joint training.
“The volume became our main tool- more repetitions, more sets, greater density and intensity. This allowed us to build more thin muscles, keeping our knees and protected backs.
In addition, the restoration was a daily priority, not by thought. “Each session ended with a cool, taking into account its pain points. We have tuned on bad days. We pushed in good days. Here you train the athlete-no pressing blindly and adapted,” explains Swapneel, a former cricket who turned to fitness training.
Recovery methods used by Gritic Roshan
Are there any specific recovery methods that were included in Hritik Roshan workout mode?
“Absolutely,” says Swapneel, adding that he was actually as advanced as his training! According to him, Christian passed:
- Deep tissue massage and myofacial release helped to wash lactic acid and eliminate trigger points.
- Ice baths and infrared saunas were planned to control inflammation and improve circulation.
- Hyperbaric oxygen therapy was periodically used to accelerate healing at the cellular level.
- Nutrition and terms were key. His refueling at the right time with the right macro -Matrick was critical. That’s when the real construction of the muscles between the sessions and when you sleep.
- Sleep is the main stone. Without this, he holds nothing else. “Our goal was to get 7 hours of high quality sleep every night, which is easier to say than to do, especially with the fight for the dream of Christ.
Evolution Training Procedure Hritik Roshan
Swapneel Hazare has worked with Gritik Roshan since 2018. What is the actor’s approach to the fitness left unchanged and the one that developed with age?
“Changed? His discipline. His obsession on his own skill. It appears from day to day, with surgical attention. Evolutionary? His wisdom. In his younger years, he is power, but now he optimizes. He understands how sleep, hydration, trace elements and circus rhythm are all sync.
What is your fitness -parade for young men who want to be as suitable as a 50?
“Forget about the labels. Forget about trends. You don’t need fantasy programs. All you need consistently. Whatever you do, do it with good faith and tireless affection. It’s not about doing more, but every day,” says Swapneel.
