Profile of Natalie Portman

Natalie Portman training

Natalie mainly trained her upper body.

Boxing, running, and arm, back, and chest workouts three times a week. The remaining two days were devoted to the recovery period of the body, such as stretching and exercises to prevent injuries, mainly Pilates.

Training averages 1.5 to 2 hours per day.

The menu for strengthening the upper body is roughly divided into two.

The first set is dumbbell rowing (10 reps) and offset push-ups (10 reps).

2nd set: dumbbell reverse fly (10 reps) and seated shoulder press (10 reps)

The third set is dumbbell arm raises (20 reps) and pull-ups (6-8 reps).

4th set: dumbbell curls (10-12 reps)

End your workout with cardio training to increase endurance,
That is, I did aerobic exercise.
3 sets of boxing and jump rope for 2 minutes each. A minute and a half rest between each set.

Natalie Portman abs strengthening

A menu that adds variations to the familiar crunch that strengthens the abdominal muscles.

Basic Abdominal Crunches with feet on the floor, Abdominal Crunches with raised feet, and Abdominal Crunches with a twist, each set of 20 reps.

Then lift the weight overhead with an overhead raise and hold for 1 minute for 3 sets.

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Pilates is training from three elements

Pilates is a form of exercise developed by German nurse Joseph H.

By strengthening the inner muscles in the deep layers of the body and balancing the entire body, it leads to an ideal body and health, such as a beautiful posture with a straight back and a supple and free-moving body.

(1) Inner muscle

It is known that the surface layer of the body has outer muscles that can be moved at will. In general, it is this outer muscle that is trained by weight training and muscle training at the gym.

Pilates, on the other hand, emphasizes the inner muscles of the deep muscles that cannot be touched by hand.

The way to raise inner muscle and lead to stability is simple. First, put your head in the correct position. Move while stretching your neck and back on it. This is the foundation of Pilates.

(2) Posture improvement

The main effect you can expect from continuing Pilates is improved posture and a change in your body line.

By exercising while conscious of the correct position of the head, neck and back, the inner muscles are strengthened and the posture is improved. Then your body will move properly.

In other words, since the trunk is stable and the movement of bones and muscles is accurate, it not only leads to the prevention of injuries and breakdowns, but also improves the performance of the body.
This seems to be the reason why many athletes focus on Pilates.

Improving your posture will also help relieve muscle stiffness and pain.
Since the movement of the body becomes smooth, not only the body line but also the posture will be refined and beautiful.

(3) chest breathing

Breathing in Pilates is based on thoracic breathing that activates the sympathetic nerves.
As you inhale, spread your ribs wide enough to bring in more oxygen.

When you inhale air deeply into your chest with thoracic breathing, the diaphragm attached to the bottom of your ribs, the transversus abdominis, which is the inner muscle around your stomach, and even the pelvic floor muscles that support your internal organs in your pelvis move.
Then, it can stimulate the cells of the internal organs, so they are activated.

If you continue to practice Pilates by paying attention to each part of your body while breathing correctly, you can expect your posture and body line to become beautiful, your body to move more accurately, and your internal organs to become more active. .

明日の今頃にはこのバカカッコ良いナタリーポートマン見れてんのテンション上がるな pic.twitter.com/90G2pICOLv

— ULTRATAKU (@TAKUM78) July 6, 2022

Natalie Portman diet and supplements

In order to increase her muscle strength, Natalie was careful not only about training, but also about her diet.

Naomi, a trainer, said that Natalie is a vegan, so “she’s a very healthy person, so there was no need to change her diet drastically.” We have increased the amount of

A vegan is a vegetarian who does not eat meat or fish, and vegans do not eat eggs, dairy products, or honey.

Vegans who do not consume animal products tend to have less protein than those who consume animal products.

However, it is difficult to change Natalie’s diet 180 degrees, so we measured the basal metabolism first. From the results, he calculated the calories and nutrients required per day to make his body bigger, and set up a plan to add the protein necessary for his previous diet.

He also added a vegan-friendly protein supplement, and said that he took in a considerable amount of protein throughout the day.

Get a body like Natalie Portman!