In Thor: Love and Thunder, Natalie Portman makes a comeback as the Mighty Thor, a reimagined version of the astrophysicist Jane Foster role she previously played in other Thor movies. In contrast to many of Portman’s prior roles, this one required the actress to make significant preparations in order to represent the comic book character.
Portman stated to Variety in a recent interview that she was instructed to become as little as possible for the film Black Swan. “I was told to grow as much as I could here. That’s an incredible task and a mentality for a woman, “She spoke.
Portman worked with triathlete, professional Pilates instructor, and personal trainer Naomi Pendergast, director at Real Performance Exercise (RPX) , to get into superhero form. According to Pendergast, “It wasn’t just about having enormous muscles.” “Her job involves learning a variety of feats that required a strong core and good landing skills. The physical demands of the part were really severe, which definitely surprised me “Adds she. (Refer to Brie Larson’s Opening Statement Regarding the Self-Confidence She Acquired through Playing Captain Marvel.)
For the part, Pendergast “had to bring heavier weights” into Portman’s workout regimen, she says. Running was another exercise that Pendergast and Portman participated in. Natalie enjoys running, so we would go on picturesque runs a few times per week and incorporate some treadmill sprints into our workouts, according to Pendergast. I was quite impressed with Natalie’s natural form and her ability to run quickly because I am a triathlon myself, she continues.
Portman gets up for “very early” workouts despite having long days on the set, according to Pendergast. Natalie is described by the trainer as being extremely dedicated and self-driven. Even though her workload was quite taxing at the time, she consistently showed up and gave her all, the author continues.
If you’re interested about how Portman developed her superhuman strength, scroll down to see one of her arm exercises, courtesy of Pendergast. Additionally, you can benefit from an exclusive offer for Shape readers in the RPX Fitness app. When you sign up for the gym and fitness program, use the promo code Fitwomen to get your first month free.
The warm-up movements should be performed for a total of 30 seconds. In the next five supersets, perform three sets of each exercise for the indicated amount of repetitions. Between each set, take 30 seconds to rest.
A set of dumbbells and a lengthy resistance band are required.
A. Stand with your feet hip-width apart. Loop a long resistance band beneath your feet while gripping the other end in both of your hands at chest height.
B. Squat down while keeping your knees above your ankles and your weight in your heels.
C. Drive your arms up overhead while keeping your shoulders from lifting toward your ears.
D. Continue to carry your weight in your heels.
Perform as many AMRAPs as you can for 30 seconds.
REVERSE FLY FOR THE POWER BAND. Hold a long resistance band folded in half in both hands while standing with your feet hip-width apart and holding your arms straight out in front of your shoulders.
B. Spread your arms out to the sides while keeping your back straight.
C. Slowly and deliberately close your arms to maximize shoulder muscle recruitment.
D. Distribute your weight via your feet firmly.
For 30 seconds, perform AMRAP.
Single-arm power band shoulder press A. While holding the opposite end of the long resistance band in your right hand, stand with your feet hip-width apart and loop it beneath your left foot.
B. Without moving your weight, press your right arm up diagonally above your right shoulder while starting with your right arm crossed down in front of your left hip.
C. As the right arm is raised, keep your right shoulder down and maintain an even weight distribution on your feet.
30 seconds of AMRAP, then switch sides.
HIGHSET 1 Each exercise should be performed three times, with a 30-second break in between each set.
SINGLE-ARM DUMBBELL ROW A Starting position: Right foot on bench, dumbbell in left hand, palm of right hand, bent right knee.
B. Continue to support the right shoulder over the right wrist and keep your back flat.
C. Extend the left elbow upward, maintaining the left shoulder open and the left elbow tucked into the side of the body.
D. Extend the left elbow downward while keeping the shoulder in place.
Run 12 to 15 times.
A DUMBBELL OVERHEAD RISE With a dumbbell in each hand and your arms straight above your chest, lie on your back with your knees bent and your feet flat on the bench.
B. Raise your arms slowly while keeping your back straight.
C. Draw your shoulders toward your hips until you can feel the base of your shoulders and the backs of your arms working.
D. Resuming the initial dumbbell position with arms straight above the chest.
SUBTITLE 2 Each exercise should be performed three times, with a 30-second break in between each set.
DUMBBELL RAISE ARMS STREAMLINED (PALMS UP) A. Kneel on the ground with your feet hip-width apart and your arms at your sides.
B. While keeping your body motionless, raise your right arm to shoulder height without lifting your shoulders.
C. Lower your right arm gradually to avoid using momentum.
Make 20 repetitions while switching sides.
REVERSE PLANK A. Begin by sitting down on the ground with your arms straight and your palms on the floor beneath your shoulders.
B. Drive your heels into the ground as you press up through your hips.
C. Extend your hands at the top until you feel your shoulders contract.
D. Lower your hips gradually without putting your feet down.
Perform 20 repetitions.
SUBTITLE 3 Each exercise should be performed three times, with a 30-second break in between each set.
The DUMBBELL ARNOLD PRESS A. Kneel on the ground with your knees hip-width apart. Hold a dumbbell in each hand while holding out your arms to the sides with your elbows bent.
B. Lift dumbbells overhead while keeping your shoulders down and your elbows straight.
C. With control, bend elbows and bring arms back through the center to the starting position.
D. Maintain a straight line through the action while keeping the center of the body stationary.
SIDE PLANK WITH TWIST A. Begin in a side plank position with your feet staggered, your right hand lifted in the air, and your left hand placed behind your shoulder.
B. Extend your hand of support so you can feel the bottom shoulder engage.
C. Raise your hips and twist your body downward toward the ground while placing your right hand under your body.
D. Contract your inner thighs.
E. As the right arm is raised back into the air above the right shoulder, lower your hips to a neutral side plank position.
Perform 12 to 15 repetitions, then switch sides.
SUBTITLE 4 Each exercise should be performed three times, with a 30-second break in between each set.
DUMBBELL BICEP CURL A. Kneel on the ground with your legs hip-width apart and your arms at your sides.
B. Maintain a tucked-in position for the elbows.
C. Curl your hands into your shoulders without bending your elbows.
D. Controlled, slow arm lowering.
Start in a lunge position with your left foot forward and your left knee bent at a 90-degree angle. Keep your right knee bent at a 90-degree angle and your right toes pointed down.
B. With your arms straight, hold a folded long resistance band that is fastened to a wall on your right side of the body.
C. Rotate your shoulders and chest to the left.
D. Throughout, keep your hips and left knee in place. Lean your upper body slightly forward over your left knee.
E. From the shoulders and chest, turn the arms back to the right.
SUBTITLE 5 Each exercise should be performed three times, with a 30-second break in between each set.
A. DUMBBELL TRICEP PRESS Knees should be on the floor, toes should be pointed. Holding a dumbbell in the left hand, rest the right hand on top of a block lying on the ground.
B. Continue to tuck your left elbow into your side.
C. Extend the left elbow while maintaining an open left shoulder.
D. Continue to place your right shoulder on top of your right wrist.
E. Throughout, maintain a neutral, straight back.
JUMP SQUAT A. Place your feet hip-width apart while standing.
B. Jump upward while bending from the hips and then the knees, swinging the arms behind the body as the feet leave the ground.
C. Every time you land, bring your heels down and extend your arms.
D. Breathe continuously and keep knees behind toes.
