Today, Saturday, Sauce takes you to the other side of the ocean to meet a goddess, Natalie. Portman
Speaking of nat, she's gorgeous, she's successful, she's a winner in life, and she really is... mankind.
Debut is success. At the age of 12, she is the heroine of the classic movie "This Killer Is Not Too Cold", a sensitive, witty, precocious little Lolita.
At a young age, he was very assertive and knew what he wanted.
While going to school and filming, it is clear when to do what to do, and it can be done.
At the age of 18, he was admitted to the psychology department of Harvard University with a full a grade, and after graduation, he was invited to return to the school as the best alumnus.
Starred in many blockbusters: "Star Wars", "V-Word Vendetta", "Thor", "First Lady"...
With the blackened girl "Nina" in "Black Swan", Nat won the Oscar.
He also received his own mr right, internationally renowned choreographer Benjamin Mippard, the two have been married for 6 years now, have their own cute little baby, and also broke the Hollywood "award to divorce" spell, and is still very affectionate.
In this year's newly released sci-fi blockbuster "Annihilation", Nat's body is still so good.
Slim body natural radiance.
It all comes down to nat Usually the diet is very light, even if you can't find the slot point ~ ~ ~
He also often runs with her husband.
Riding a bicycle, walking a dog, and letting the body metabolize all the time.
This is all a routine operation, and the change in body shape when filming "Black Swan" is called anti-heaven.
Nat was 160 tall, weighed 53 kilograms at the time, very standard, in order to interpret the lines and bones of the ballet dancers who convinced the audience, she needed to make her legs more slender and her arms more tense...
She did. In 5 months, on the basis of the standard body, he lost 18 pounds and lost 44 kilograms, becoming a real dancer.
In addition to a 1200 calorie diet per day, drinking more water, eating more vegetables, and a low-salt diet, she also spends a lot of time exercising, swimming every day to improve her endurance, dancing every day to make herself more professional, and also specifically shaping her thighs and arms.
She asked a professional coach to help her design a sports plan, this coach is the famous "Beauty Ballet" founder Mary Helen bowes, including Miranda Kerr, many supermodels are her fans.
Can it be said that she is the woman behind nat, and on the military merit badge, there is also her half.
Sauce searched for a long time, and finally found mary helen bowes to Natalie . Portman designed the shaping scheme, and she personally demonstrated it, get it up.
This figure, there is no sei, alas~ I will find a tissue first.
- Base stretching
Training objectives: hips, legs
Sit down, bend one leg knee to the heel against the lower abdomen, and extend the other leg as far as possible behind you;
Raise your head with your chest up, hold your hands on the ground, and look ahead;
Hold for 30 to 60 seconds and switch to the other leg.
- Russian turnaround
Training objectives: upper abdomen, lower abdomen and flanks
Legs slightly curved, tiptoes on the ground, sitting on the floor;
The arms are bent, the shoulders are relaxed, the chest is opened and the abdomen is closed;
Twist the body to the side with abs force, change direction after restoration, and maintain abdominal breathing throughout the process.
30 times on the left and right.
- Lean over and lift your legs
Training objectives: hips, lower abdomen, hamstrings
Kneel on one leg, stretch back and up from the other leg as high as possible, keep the upper body relaxed and tighten the abdomen, and lift the leg when it falls down to the height of the hips;
Repeat 30 times after changing legs.
- Straight leg hip bridge arm flexion and extension
Training objectives: hips, arms, hamstrings
Hands back, chest open, abdomen retracted;
One leg is bent at the knee, the toes are on the ground, and the other leg is stretched straight up diagonally upwards;
Elbow slightly bent hips down, stretch the elbow to lift the hips. (Beginners can lay flat on the ground towards their toes and feet, and face forward.) ）
Repeat 30 times on the left and right.
- Spread your wings in the wind
Training objectives: hips, core, inner thighs, back
Shoulders open, one leg upright, the other leg extended backwards (beginners can support a chair or wall);
Slowly lift up the legs behind you and feel a stretch in your abdomen while keeping your upper body upright;
The support leg is bent, straightened, then bent again, straightened again, keeping the leg up in the process.
Repeat 30 times on the left and right, then change legs.
- Sphinx stretch
Training objectives: hips, front thighs
Sit upright on the ground with one leg bent knee heel against the lower abdomen, the other leg extended backwards, the knee bent, the calf upright and the thigh at a 90° angle;
One hand supports the ground, and the other hand grasps the sole of the foot that is on the same side upwards and slowly lifts up;
- Swans fly
Training goal: arm
Sit or stand up straight, chest and abdomen, shoulders open;
Straighten your neck, raise your elbows and stretch your arms like swans flying;
Repeat 30 times.
Do what you want!
This is Nat's philosophy of life, and it is also her sincere sharing with her students at Harvard.
Because of this, she was able to enter a prestigious school, win a grand prize, have a family that loves herself, and successfully control her weight...