Wednesday, September 27, 2023

Natalie Portman’s 10-month training for Thor 4

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When it was announced that Natalie Portman would star in “Thor: Love and Thunder”, many people were excited to see her back in the Marvel Cinematic Universe (MCU). But as soon as the first pictures of her appeared on set, the internet went wild.

Not for less, Natalie Portman went through a major change in her body, with her muscles getting much bigger.

Then the pieces started to fit together, and we discovered that the Israeli-born American had returned not only as Jane Foster, the brilliant astrophysicist and ex-girlfriend of the Asgardian warrior Thor (Chris Hemsworth), but also as The Mighty Thor, becomes superheroine Jane when she is given the magic hammer Mjolnir.

Portman worked for 10 months before and during filming with a trainer to build her muscle like never before so she could play a hero in the MCU. Taking on the role of Mighty Thor had a special need to define arms and abs.

Natalie trained for about four months to get her body ready to lift heavy weights and avoid getting injured. She worked with her trainer three times a week to build her upper body. They did exercises for her arms, back, chest and boxing. They also jumped and ran. The other two days, they worked on injury prevention by doing things like Pilates-based exercises, stretches, relaxation exercises, and balance exercises.

Because of the pandemic, Portman did her first workouts at home. However, when filming started, she moved to the gym.

Similarly, Natalie combined physical work with a diet based on the actress’s vegan lifestyle. She focused on eating more protein to get the extra bulk she needed.

He trained for about one and a half to two hours every day. His warm-up routine started at 4:30 a.m., when he did exercises using his own body weight, a Swiss ball or a band to start the system. Some stretches were part of the warm-up, but I mostly did exercises that worked weak muscles rather than just stretching tight. By warming up in this way, he made sure his whole body was ready to go before lifting heavy things.

How does Natalie Portman get to the top?

The weightlifting days were central to the training plan, with a focus on the quality of the reps and a gradual increase in the load. A typical upper body strength session includes: A proper warm-up with bodyweight exercises, bands, and plates aimed at aligning the upper body to get the most strength benefits.

“Then I would do my main set of exercises, including supersets. I stretch for about a minute between each set.”

Super set 1

  • dumbbell row – 10 slow reps
  • Bodyweight Offset Pushups : 10 slow reps
  • Lateral stretch (rest exercise)

Super set 2

  • Dumbbell Reverse Fly – 10 slow reps
  • Seated Dumbbell Shoulder Press – 10 slow reps
  • stretch back (rest exercise)

Super set 3

  • Standing dumbbell arm goes up (palms up): 20 slow reps
  • Assisted pull ups: 6-8 controlled reps
  • Roll up (rest exercise)

Super set 4

  • Dumbbell Biceps Curl : 10-12 reps
  • Dumbbell Triceps Press : 15 reps
  • Upper Body Rotation Stretch (rest exercise)

Boxing and jumping around – 4 to 5 sets of

  • 2 minutes of boxing
  • 1 minute jumps
  • 2 matches of 50m
  • 1,5 minute break

Core work and stretching

  • Abdominal plank on the elbows: 1 minute
  • Side plank at the elbow: 1 minute on each side
  • basic curl focused on pelvic control
  • Foot, Leg and Hip Stretches

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