Becoming a hero like Wonder Woman or an adventurer like Tomb Raider is no easy task, let alone physically. For the recent version of the adventures of Lara Croft, Alicia Vikander had to undergo seven months of training and special diet. Thanks to the sports management of Magnus Lygdback, Alicia has managed to be physically impeccable for the film.
We tell you what these seven months were like and a six-week circuit that Magnus has shared to give us an idea of how he trained her.
The diet was essential
Alicia Vikander, before becoming Lara Croft, had a body that was very much in line with current beauty standards. Pretty, of average height, slim... but is she enough to face the different situations of a reckless archaeologist? Evidently, she lacked gaining athletic abilities and for that she needed seven months of hard work.
In total, has gained seven kilos and, as you may have seen, they are pure muscle. His trainer designed him a ideal eating plan to gain muscle mass, based on eating every three hours and with the same amount of protein, carbohydrate and fat. In addition, he had to drink plenty of water.
Already in recent months, she focused on perfectly sculpting her figure with a much stricter eating plan. Each dish had 25 grams of protein, 50 grams of healthy fats, and no carbohydrates.
How was your training?
Alicia was a thin woman, but neither functional nor elastic. Magnus trained her with routines of weights and exercises to gain flexibility. In the first months, the training plan was based on working strength to increase the toning of the muscles. The actress commented that "he had never lifted something with his arms before, so his coach told him that his muscles were not developing it was the first thing to work on«.
Three months later, Alicia was doing weight-lifting training sessions during five or six times a week. In addition, he accompanied him with boxing sessions, archery, skipping, mountaineering, hard gym sessions and mixed martial arts.
It is noteworthy that the actress he did not train more than an hour a day, although he did train six days a week. Surely many of you train the same time as her, so you could get the best version of yourselves if you want to.
Magnus Lygdback wants to train you
As we told you at the beginning, the coach has shared a training plan for six weeks on his social networks. Every week he has been launching explanations and giving guidelines to work core, chest, biceps, triceps, shoulders, legs and back; If you join each training, you will get a full week similar to what Alicia had to do in these seven months.
- Back. 4 sets of 20 reps of standing rows, deadlifts, and front raises.
https://instagram.com/p/BfHs0h9jY5M/?utm_source=ig_embed
- Legs. 4 series of 20 repetitions of squats, lunges and side jump with skater.
https://instagram.com/p/BfPJZrRjJq4/?utm_source=ig_embed
- Core. Side kick push-ups to the opposite side (1 minute), “windshield wiper” sit-ups (30 seconds) and crunches (1 minute).
https://instagram.com/p/Bfbn1bWDmPL/?utm_source=ig_embed
- Biceps and triceps. 4 sets of 15 reps with a kettlebell, elastic band, and a high seat.
https://instagram.com/p/Bfvnt_QjNOb/?utm_source=ig_embed
- Chest and shoulders. As many reps as you can on 4 sets of Side Arm Curl and Rotation, Yoga, and Elevated Push-Ups.
https://instagram.com/p/BgB2EH8DJeZ/?utm_source=ig_embed
- Crawling exercises.
https://instagram.com/p/BgRakwaDlno/?utm_source=ig_embed