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Zoe Saldana he is in very good shape, although it is not easy to see the results of his hard work in the gym. The actress, who has participated in the highest-grossing films in history, does not usually look like her on screen: she is Neytiri in Avatar and Gamora in the Marvel Cinematic Universe. Despite the fact that he is unrecognizable in his best-known roles, the truth is that he must have a perfect physique to interpret these beings so agile.
The man behind Saldana’s body is Jason Walsh, one of the most sought-after personal trainers in all of Hollywood. His clients include Miles Teller, Brie Larson, Irina Shayk, Liam Hemsworth, Pedro Pascal, Emily Blunt and John Krasinski. According to Walsh, Saldaña is always “ready to work” and doesn’t have to be motivated to be accountable in the gym.
Due to its characteristics, and a past in dance, the training that works best for Saldaña is the isometricwhich come to be exercises that involve the static contraction of a muscle without any visible movement in the surrounding joints. Therefore, they are perfect exercises for anyone, whether or not they have training experience.
Walsh himself has revealed in shape what does Saldaña’s training consist of, which is focused on work the whole body. In order to correctly do the exercises proposed by the trainer, it is necessary hold the position for 30 seconds. This is optimal, but it can vary depending on what you can endure: the more you train, the more seconds it will take.
hip abduction
- Stand with your feet hip-width apart, knees slightly bent, and arms at your sides
- Stretch your right leg out to the right side and press the outside of your right foot against the wall to create tension
- Hold 30 seconds and switch legs
Dead weight
- Grab a bar or use a resistance band
- Keep your feet hip-width apart and slightly bend your knees. Activate your core and pull your shoulder blades down and back. The hips should go back.
- Hold the bar or hold the band for 30 seconds
Single leg hip extension
- Lie on your back on the floor with your knees bent, feet flat and hip-width apart, and arms at your sides
- Keeping your core engaged, slowly push through your left heel to lift your hips off the ground as high as possible without arching your back.
- In this position, lift your right foot off the ground and extend your right leg into the air
- Hold 30 seconds and switch legs
Stride
- Stand with your feet hip-width apart
- Take a big step forward with your right leg and shift your weight forward
- Lower the body until the right leg forms a 90 degree angle, the left leg should form another right angle
- Hold 30 seconds and switch legs
back kick
- Stand directly in front of the wall with your feet hip-width apart, knees slightly bent, and arms at your sides.
- Activate your core and shift your weight to balance on your left foot.
- Lift your right leg directly behind your body and press your heel against the wall.
- Hold 30 seconds and switch legs
V isometric
- Lie on your back on the floor with your legs fully extended and your arms at your sides.
- Get a V shape by flexing the body
- hold 30 seconds
seated trunk rotation
- Sit on the floor with your legs fully extended in front of your body.
- Raise arms in front of body to shoulder height, arms fully extended and hands together
- Turn the trunk to the side and press the wall.
- Hold 30 seconds and switch sides
wall push
- Stand facing a wall, about 60cm away, with your feet hip-width apart
- Raise both arms in front of the body and push off the wall.
- Simultaneously, the right leg goes in front, while the left goes behind
- Hold 30 seconds and switch legs
Superman
- Lie on your stomach on the floor with your legs stretched out, the balls of your feet touching the floor, and your arms extended above your head.
- Grasp a bar, band, or towel with both hands, more than shoulder-width apart.
- Contract your back, abdomen, and buttocks to slowly lift your arms and legs a few inches off the ground.
- Hold 30 seconds.
Push-Pull Iron
- Hold a resistance band and grab one end with your right hand.
- Get into a plank position, legs fully extended and feet shoulder-width apart.
- Move back so that the resistance band is extended and in tension.
- Lift your right hand off the ground and bring your right elbow to your right side to create more tension.
- Hold 30 seconds and switch sides.
inverted row
- Lie on your back with both feet planted firmly on the ground.
- Extend your arms fully above you and grab a barbell placed in a rack.
- With your arms fully extended and your upper body supported, pull yourself up toward the bar.
- Hold the contraction for 30 seconds.
Flexion
- Get into a plank position with your arms slightly wider than shoulder height.
- Lower the body with the abdomen activated to create tension in the pectoral
- hold 30 seconds
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