In the past two days, the 33-year-old Portuguese top star Cristiano Ronaldo has exploded the world's circle of friends. One person has carried the entire national team. Cristiano Ronaldo's body seems to contain infinite power!
Cristiano Ronaldo has no fat on his body. He is full of strength and speed on the football field. He has been rated as the strongest athlete in the world by the famous bodybuilding magazine "Men Health" for many years. The 33-year-old Cristiano Ronaldo still has the physical fitness and competitive state not to lose to the 23-year-old.
Ronaldo's extraordinary physical fitness is not born, but brought about by hard training the day after tomorrow! Ronaldo's teammate Manchester United star Evra made it clear in an interview with TV that he was very reluctant to go to Ronaldo's house for dinner. Because there are only salads and chicken breasts on the table, boiled water, and training after eating. He suggested that when Ronaldo invites you to eat at his house, you must say NO, because this man is a machine and he will never stop training.
For top-flight strikers, the age of 30 is a career watershed moment. After the age of 30, Ronaldo is more open than before:
At the club level, he led Real Madrid won the Champions League three times;
At the national team level, he led Portugal to win the European Cup;
Five Ballon d'Or awards Plus, he is already the number one player in today's football.
Ronaldo is a role model for contemporary professional athletes! His near-perfect physique, like a luxury sports car, is made up of numerous toned muscles and accessories, making him a handsome male player loved by fashion magazines and female friends.
We can see how strong Ronaldo is through a set of data:
thigh circumference 62cm
leg muscles make him better at bouncing, running and shooting Dominant
maximum jump height 83cm,Exceeds NBA average player
neck can withstand 5G pulling force, equivalent to the quality of F1 racing drivers
body fat ratio is only 7%, less than the world-class supermodel fat content
Ronaldo once posted a sentence on ins:
"hard work pay off"
Hard work pays off!
Ronaldo's self-discipline and training intensity are well known. It is said that Ronaldo's daily training will reach 3 to 4 hours, including aerobic exercise, anaerobic exercise, sprint running and daily football training. Moreover, gym training accounts for a large proportion. He even transformed his living room into a gym to abuse several groups of muscles at any time! Today, I will share with you Ronaldo's fitness plan and recipes.
Monday recovery
pull-ups, straight-leg deadlifts (quickly grab the heavy bar and lift it above the waist), supine dumbbell press, pulley lateral raise, dumbbell step, dumbbell Chest expansion, barbell stretching, dumbbell steps with straight legs
The above actions are 5 times in one group, a total of 5 groups
Treadmill aerobic exercise for 30 minutes
Expert comment: Every Monday, Ronaldo just finished his weekend nervous competition. The training of the day is mainly based on basic strength training, with moderate intensity to recover muscles from fatigue.
Tuesday aerobic training
aerobic training 45 minutes
Expert comment: This day is usually a holiday, as long as you maintain a certain amount of aerobic training.
Wednesday strength training
dumbbell front squat, weighted push-up, parallel bar arm extension, shoulder barbell seated press, one leg leaning on the fitness ball stretch
The above actions are 18 times as a group, do 2 Group
box jump training, push-ups, burpees standing push-ups
The above actions are 12 times as a group,Do 2 sets of
Expert comment: It's time for strength training in the middle of the week. No one dares to challenge these eight items at the same time, but they are very effective for muscle strength enhancement.
Thursday training with the team
20 minutes of training with the ball
Expert comment: Every Thursday, Cristiano Ronaldo usually trains with the team at the Real Madrid training base, and the training intensity of the team is average It's enough, but Ronaldo needs to train himself for 65 minutes.
Friday Strengthening Strength Training
Push-ups, Straight Leg Deadlifts, Dumbbell Steps, Pulley Lateral Raises, Dumbbell Straight Knee Deadlifts, Straight Leg Dumbbell Steps, Supine Dumbbell Presses
The above movements are 8 times as a group , do 4 sets of
Expert comment: The game is about to come, Ronaldo must improve his muscle strength to the best level, and hard strength training is essential.
Training with the team on Saturday
Expert comment: On this day, the team coach will usually arrange targeted training with the ball, and Ronaldo usually will also practice on his own.
Sunday Strength Training
Dumbbell Front Squat, Weighted Push-Up, Parallel Bar Curl, Shoulder Barbell Sit Press, Single Leg Relying on a Exercise Ball Stretch
Do 10 repetitions as a set, do 2 sets
box jump training, push-ups, burpees
Expert comment: The training items on Sunday and Wednesday are basically the same, but the overall training volume should be reduced to lay a good physical foundation for the evening game.
Ronaldo Recipe
Breakfast
Main food: cheese toast, fried fish nuggets
Dessert: snow crab cake
Drinks: high calcium milk, protein powder water, freshly squeezed Juice
Lunch
Cheese Brown Rice Oat Bread
Olive Oil Mixed with Fresh Vegetables
Afternoon Tea
Lemonade Juice Tea or Coffee
Dinner
Main Course: White Rice, Chicken or Fire Chicken, Egg, Steak or Pork Chops, Beans, Tuna or Salmon Dishes
Drink: Oat Protein Powder Water, Skim Milk
After Meal: Dried Vegetables and Fruit
Expert Comments: This is very nutritious and healthy An athlete's cookbook.Taking into account the energy supplement and dietary fiber supplement, according to this recipe and a reasonable amount of exercise, most people can reduce the body fat content to less than 10%.
Strict training, healthy diet, Cristiano Ronaldo insists on it day after day, this is the ultimate secret of 33-year-old Ronaldo still proud of football! "You have accumulated over time today, and sooner or later you will become unmatched by others." Ronaldo has always believed in this!
.
