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  • BLOG How to become a Pataky and not die trying

Elsa Pataky (Madrid, July 18, 1976) proves that she is the

best possible fitness model

to promote the application of her husband, Chris Hemsworth.

"To gain muscle for the

Interceptor

movie, I trained with @centrfit. You can now see my training and

create the best version of yourself

," encourages the actress on her own Instagram profile, who especially exercised her strength for her leading role in the Netflix film, where he faces terrorists determined to launch 16 nuclear weapons against the United States.

It is the film debut of Matthew Reilly, and it is sweeping views: the platform reveals that it already

exceeds 50 million hours

.

And it went straight to number 1.

The actress Elsa Pataky, toning her body for her next film.Instagram @elsapatakyconfidential

Thus, the most fitness couple on celluloid shares their

training routines on this platform,

a success in downloads and highly valued by users.

Not surprisingly,

"Chris Hemsworth workout"

yields more than 30 million Google searches.

Precisely,

the Australian actor

has just sold

Centr, by Chris Hemsworth

to Mark Bezos, brother of the founder of Amazon, for about 180 million euros, as he himself published on his social media profile: "Delighted to work with Mark Bezos , David Moross and the entire High Post team."

"For all the Marvel roles, we started like three months before.

We almost did a training camp,

" said his personal trainer, Luke Zocchi, when great interest in the

app was aroused in confinement,

perhaps because people want to look like them without noticing the genetic component, the dedication in terms of time and effort, the diet and the lifestyle that both lead.

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A HEROINE'S BODY

For his leading role in

Interceptor

,

Pataky "has focused his toning training on the shoulder and shoulder girdle

: the proximal segment of the upper limb," explains Óscar Peiró, official trainer at Les Mills in Spain and owner of the Smart sports centers -Club and Studio1.

This professional affirms that this sequence of exercises is very good for people who think that their shoulders are not marked enough or that they have skin that hangs from their arms.

"It has many

pulling and pushing movements,

which help with good postural correction. In addition, it includes incline isometric exercises on the bench, reinforcing the entire posterior chain, which is under tension, but attacking the triceps and chest at the same time. The truth is that Elsa is seen to be very strong, due to the type of exercises she does on machines, since not everyone does a dip on parallel bars", indicates Peiró.

STRENGTH BURN MORE THAN CARDIO

For a

slight hypertrophy, like the one that the actress works on,

a strength-resistance training is produced, with less weight, little rest and many repetitions.

Exactly what many women demand, indicates the instructor.

"Multiarticular exercises are essential to attack more muscles at the same time and achieve greater fatigue."

Peiró defends that this work is

essential for the musculoskeletal system

, when it comes to gaining muscle mass and preventing injuries.

"Many times we think that by doing cardio we will lose more weight. This is a mistaken belief, since

by doing strength our muscle mass will have better quality

and the caloric expenditure in the day will be higher".

He gives an example: with the same weight, a more muscular person doing the same thing will burn more.

"Sometimes we get skinny without good muscle mass and that's not healthy."

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WHY TRAIN (OR NOT) LIKE PATAKY

And since the actress herself encourages you to train like her in this very short video that shows her routine, we asked

coach

Alejandro Timoneda,

Chief Operating Officer

(COO) of CrossFit Coraje,

what steps to follow in the gym,

since it seems like a classic workout.

lifetime.

"The training is very analytical and focuses specifically on shoulders and trapezius, and some

dips

where it works pectorals and triceps."

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  • Lateral dumbbell raises

    : "It works the middle deltoid, that is, the middle part of our shoulder, and at a technical level, it is supported by a bench to improve posture and help a good execution of the movement."

  • Shoulder on pulleys:

    "It is a work of the whole shoulder. By generating the force in the opposite direction to the movement that Elsa executes, we will be able to stimulate that rear part as well".

  • Rope Training

    :

    "This training with ropes stimulates the anterior part of the shoulders, the deltoids. In addition, it can be done in a more intense or explosive way, and thus we would put in a Metcon work, increasing the efficiency of the metabolic pathways involved."

  • Weight disc exercises:

    "Depending on the plane in which you do it, you can work more on your chest or shoulders."

    Lying on a bench, Timoneda continues, we work more on the pectoral and standing up, as the actress does, she exercises more on the shoulder, on the front part.

  • Barbell raises:

    "We work the trapezius and the middle part of the deltoids."

  • Dips

    or dips on parallel bars:

    "They are ideal for triceps and pectorals. It is a calisthenics exercise that, in this case, is performed with your own body weight, but you can add a ballast."

    • Frame from the movie 'Interceptor', which sweeps Netflix, ranking among the most viewed.Brook Rushton/Netflix

    In general, it is a basic training and without great complications.

    "There is nothing out of this world or anything new. In fact,

    it can be done in a normal gym,

    " explains Timoneda.

    However, the expert would not recommend it to everyone.

    "

    It is not the most appropriate for someone who is starting to train

    , because being an analytical job, it focuses on very small and very specific muscle groups."

    Generalizing, because each person has a professional prescription, Timoneda believes that those who start training should focus on working on a more global musculature:

    "Exercises such as the squat and the deadlift

    , which will require fewer weekly training sessions."

    In such a concrete way, she continues, "like the one focused on the shoulder that Elsa does, it would involve more sessions to involve more body areas."

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    • Elsa Pataky

    • Netflix

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