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Natalie Portman’s 10-Month Training for Thor 4

When it was announced that Natalie Portman would be 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 on set came out, the internet went crazy.

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

Then, the pieces started to fit together, and we found out 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, the superheroine Jane becomes when she gets the magical hammer Mjolnir.

Portman worked with a trainer for 10 months before and during filming to build up her muscles 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 worked out for about four months to get her body ready to lift heavy weights and avoid getting hurt. She worked with her trainer three times a week to build up her upper body. They did exercises for her arms, back, chest, and boxing. They also jumped and ran. On the other two days, they worked on preventing injuries by doing things like pilates-based exercises, stretching, relaxation work, and balance exercises.

Due to the pandemic, Portman did her first workouts at home. Once filming started, however, she moved to the gym.

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

Every day, he worked out for about an hour and a half to two hours. His warm-up routine started at 4:30 a.m., when he did exercises with 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 instead of just stretching tight ones. By warming up this way, he made sure that his whole body was ready to go before he started lifting heavy things.

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How does Natalie Portman get to the very top?

Weight-lifting days were the focus of the training plan, with a focus on the quality of the repetitions and a gradual increase in load. A typical upper body strength session would include: A good warm-up with bodyweight exercises, bands, and plates that focused on aligning the upper body to get the most strength benefits.

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

Superset 1

  • Dumbbell Row – 10 slow reps
  • Bodyweight offset push-ups : 10 slow reps
  • Lateral stretch (rest exercise)

Super Set 2

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

Superset 3

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

Superset 4 

  • Dumbbell Biceps Curl : 10-12 reps 
  • Dumbbell Triceps Press : 15 reps
  • Upper body rotational stretch (resting exercise)

Boxing and round jump – 4 to 5 sets of

  • 2 minute boxing
  • 1 minute jumps
  • 2 50m races
  • 1.5 minute break

Core work and stretching

  • Abdominal plank on the elbows: 1 minute
  • Side plank on the elbow: 1 minute each side
  • Basic curl focused on pelvic control
  • Foot, leg and hip stretches

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