Scarlett Johansson as Black Widow: how the actress prepared for the movie

Scarlett Johansson first appeared on the screens in the role of the Black Widow in 2010. The actress instantly conquered the audience with her masterful acting and grace, and also surprised with a large number of tricks. However, the girl did not always resemble a superheroine. How to achieve such a qualitative transformation, we reason with the expert.

Dmitry Vashchenko

مدرب لياقة بدنية وأخصائي تغذية

Scarlett’s task is to look good in the picture, so our goal is not endurance, but to create relief. I would put more emphasis on strength training: 3 strength training sessions and 1-2 cardio per week. This helps leave her with volume while still drawing relief. As for nutrition: a balanced diet with definite bias towards protein foods, less carbs, more protein, fats and fiber.

Scarlett often admitted in interviews that she started training reluctantly and could not get used to the constant strain. Recently rolled out her solo movie “Black Widow”, where the viewer again will not be able to doubt the talents of the actress. To match the Russian mercenary, the girl devoted time not only to cardio and strength training, but also to wrestling and Olympic weightlifting.

Discipline and training

The actress notes that there is no secret to fitness – all her achievements are hard work, discipline, responsibility and effort. Scarlett has never dwelled on her own form, it is much more important for her to bring her own abilities closer to those of Natasha Romanoff. Therefore, the girl spent a lot of time on cardio with jumps, where as obstacles were boxes of different length and height.

The main exercises in her program: 245-pound (about 111 kilograms) standing pull, a series of pull-ups, lunges and squats, as well as push-ups with a 45-pound (about 20 kilograms) plate on the back.

The actress also wanted to perform as many stunts without the help of a stuntwoman as she could. For this purpose, she intensely practiced mixed martial arts, weightlifting and flexibility training.

Scarlett is sure that to engage in physical exertion is worth only under the supervision of a trainer. Despite this, the actress shared her superset with fans:

Personal training from the actress:
– pull-ups – 5-10 approaches for one repetition;
– burpees – 5-10 sets of two reps;
– EZ-barbell lifting on biceps on the Scott bench – 5-10 sets of five reps;
– triceps curls down on the block – 5-10 sets of five reps each;
– squats without weights – 5-10 sets of five repetitions.

Vegetarianism and fight against Danish buns

The actress is strongly opposed to exhausting her body with hunger. For her, the key to success is a balanced diet. According to Scarlett, before the release of the movie, she adhered to a plant-based diet – a lot of greens, berries, fruits and nuts. At the same time did not exclude eggs and dairy products from her diet. The actress also admitted that a few weeks before filming she used the technique of interval fasting.

Scarlett is half Danish, so the refusal of national pastries gave her a hard time: when she came to Denmark, it was not easy to restrain her appetite. In addition, in an interview, the actress said that the plant-based diet is not to her liking – she can not imagine life without Buffalo wings.

Scarlett Johansson is still a favorite of fans and fans of the Marvel Cinematic Universe. She skillfully combines strength and grace. It’s a pity, but the movie “Black Widow” will be the last chance for the audience to see the actress in the beloved role.