Cristiano Ronaldo Press. Cristiano Ronaldo training: how the best football player of our time keeps fit

When Cristiano Ronaldo took his first steps in football, he was very skinny.

“I didn't have muscles. So at the age of 11 I made a big decision. I knew that I had a great talent, and I decided that I would work harder than anyone. In the evenings, I would secretly sneak out of my room to work out. I got bigger and faster. When I went out on the field, people who used to whisper about how skinny I was looked at me like it was the end of the world, ”Ronaldo recalled in a column for The Players’ Tribune.

Source: Getty Images

Over the years in Manchester, the player has noticeably pumped up. In 2009, the Daily Star tabloid wrote that Ronaldo does 3,000 crunches per press per day. This figure is so fantastic that many wanted to believe it. So appeared main myth about Ronaldo's body.

Only in 2016 did the truth become known. A couple of years after moving to Manchester United, Cristiano, along with Sir Alex Ferguson, went to the clinic with complaints of acute muscle pain in the abdomen. It turned out that Cristiano did 700 crunches a day. Not three thousand, but the figure is still impressive. The doctors advised the player to calm down.

Last year, Ronaldo dispelled all the legends about the unique workload on the press.

“3000 a day? No, I don't make 3000 even in a week. I train the abdominal muscles 4-5 times a week, the minimum number of twists is 200-300. Do not do too much, otherwise there is a risk of herniation or problems with the intervertebral discs,” said the Portuguese.

Tips from Cristiano Ronaldo

Cristiano talked a lot about the principles of training. Here are the main theses:

Eat regularly. Need to keep an eye on energy balance and energize the body for better results. Cristiano Ronaldo eats up to six times a day and in small portions.
It is very important to drink plenty of water.
Abs exercises can be done even in the bedroom when you just woke up. Or when, on the contrary, go to bed. If it becomes a habit, it will be easier.
Use a barbell pancake. In addition to the usual twists, Cristiano does them with weighting. He takes a plate from the bar and does 15 repetitions, then 12, 10, 8, and again 15. Rest between sets - 30 seconds.

As a result, this is the picture.

Football is difficult to compare with bodybuilding, but this sport has its own “pitching”. These include one of the most famous football players in the world, the Portuguese Cristiano Ronaldo. The football player works hard not only in team training, but also works like crazy in the gym. Cristiano's main goal is to set dry muscle mass so he is very careful about his diet. Muscles are good, but at the same time, the player needs to maintain speed. We decided to find out how the hero of the last European Football Championship, Cristiano Ronaldo, trains and recovers.

Ronaldo training

When the Portuguese was only 18 years old, he moved to play in England, then Ronaldo was a typical ectomorph. Cristiano immediately realized that in the English Championship, where they play dynamic and powerful football, it would be difficult for him, to put it mildly. Mike Clegg, who was in charge of physical training at Manchester United at that time, was in shock, a young, frail guy immediately began to work on his body like a real psycho. He went to the gym before team practice, and when he returned from the football field, he went back to the machines to pump up his legs.

Cristiano trains 5 days a week for 3-4 hours. Portuguese training can be divided into three types: circuit training, endurance, strength.

Circuit training. This workout consists of 12 exercises and they are all done with body weight. Exactly a minute is allocated for each exercise, and there will be no pauses for rest. The Portuguese does this circuit workout in 2 sets. Cristiano tries to regularly change or add exercises, but from the basic ones one can distinguish such as push-ups with jumping up, push-ups with clapping hands, jumping on a box, jumping forward from a place.

Endurance. The football player also does this training in a circular system. Cristiano prefers 18 repetitions in each exercise without rest breaks. In this workout, the Portuguese includes exercises such as push-ups on the uneven bars, squats with dumbbells, sitting dumbbell presses, triceps push-ups (legs on the bench) and dumbbell rows to the belt in an incline. Ronaldo gives himself a minute of rest and returns to the exercises.

Strength. The workout is a set of 8 exercises that Ronaldo does in 5
sets of 5 reps. These are chest raises, deadlifts on straight legs, pull-ups with weights, lunges with dumbbells, standing barbell presses, dumbbell bench presses on a fitball, standing calf raises, and one-arm kettlebell lifts.

Cristiano alternates these workouts throughout the week, and regularly supplements them with jogging and swimming. Often a football player starts his training early in the morning on an empty stomach, this includes various cardio exercises with low intensity. Do not forget that in addition to these loads, Ronaldo still has time to train with teammates.

Abdominal work is just part of Everyday life Ronaldo. He can hone his blocks every day to the point of exhaustion. Do 3000 crunches a day? No problem.

Recovery and nutrition from Cristiano

Over the years of hard training, Ronaldo has become a real professor in the subject of recovery. There are real legends about many of his procedures. The favorite way to restore the Portuguese are ice baths. This is an obligatory ritual football match or hard workout. They say that the Portuguese even abandoned the medical headquarters of Real Madrid and prefers to resolve all issues through the Spaniard's personal physiotherapist Joaquin Juan. Ronaldo's recovery is complemented by 20 minutes of swimming in the pool, as well as various spa treatments.

When Cristiano Ronaldo took his first steps in football, he was very skinny.

“I didn't have muscles. So at the age of 11 I made a big decision. I knew that I had a great talent, and I decided that I would work harder than anyone. In the evenings, I would secretly sneak out of my room to work out. I got bigger and faster. When I went out on the field, people who used to whisper about how skinny I was looked at me like it was the end of the world, ”Ronaldo recalled in a column for The Players’ Tribune.

Source: Getty Images

Last year, Ronaldo dispelled all the legends about the unique workload on the press.

“3000 a day? No, I don't make 3000 even in a week. I train the abdominal muscles 4-5 times a week, the minimum number of twists is 200-300. Do not do too much, otherwise there is a risk of herniation or problems with the intervertebral discs,” said the Portuguese.

Tips from Cristiano Ronaldo

Cristiano talked a lot about the principles of training. Here are the main theses:

Eat regularly. You need to monitor the energy balance and nourish the body for best results. Cristiano Ronaldo eats up to six times a day and in small portions.
It is very important to drink plenty of water.
Abs exercises can be done even in the bedroom when you just woke up. Or when, on the contrary, go to bed. If it becomes a habit, it will be easier.
Use a barbell pancake. In addition to the usual twists, Cristiano does them with weighting. He takes a plate from the bar and does 15 repetitions, then 12, 10, 8, and again 15. Rest between sets - 30 seconds.

As a result, this is the picture.

Cristiano Ronaldo is a Portuguese football player. He plays for the Real Madrid club and for the Portuguese national team. The boy was fond of football since childhood. FROM early age it was clear that Ronaldo would connect his life with football. In the history of world football, Ronaldo is the most expensive player. The Portuguese midfielder has broken Zinedine Zidane's records.

The physique parameters of a famous football player: height - 186 cm, weight - 84 kg. Ronaldo was born on February 5, 1985.

The principles of training the famous football player

The main credo that helps Cristiano to succeed is based on discipline. According to the football player, if you want to achieve something, learn to be organized and demanding of yourself. The key to successful physical training is discipline. A football player trains for 3.5 hours a day. Classes are five days a week. To restore the spent strength, a football player pays great attention to rest (sleep at least 8 hours a day). It is during this period that muscle tissue is actively restored.

Athlete training program:

Perfect press

Ronaldo is a successful footballer, a sex symbol for women. His abs are made entirely of cubes. What is the secret of the perfect press of a football player? Low subcutaneous fat level. According to the athlete, fat occupies in the body within 9%. Ronaldo trains his abdominal muscles daily. The record is 3500 twists in one day. The diet of a football player is saturated with calories. A high-calorie diet does not provoke fat deposits on the abdomen and sides. active image life, constant training does not allow fats to be retained in the body.

Cristiano training structure

The training program for a football player was compiled by a personal trainer. The direction is a set of muscle mass, strengthening endurance, one of the important parameters in sports. It is not intended for beginners. Must be performed by people with sports training, a certain level of endurance.

Read also:

The most effective exercises on the roller for the press. Finding the treasured cubes quickly!

Program 1. Increasing endurance. The basis is basic exercises. A lot of weight is taken, weighting puts an additional load on working muscles. The main exercises are twisting on the bench, lunges straight, to the side, bench press, incline, deadlift, lunges. Execution period - 5 to 5. Rest between sets - 40 seconds. At the end, a hitch is performed - running on the track for 25 minutes.

Program 2. Training in a circle. Based on your body weight. Circuit exercises may vary. It is performed in two approaches. Duration - 30 minutes. An example of exercises is push-ups from the floor, jumping to the barrier, push-ups with a jump.

Program 3. Focused on endurance. Designed for 15 repetitions of each exercise. Consists of pull-ups, jump squats, push-ups, sitting dumbbell rows, deadlifts. Between cycles, a rest of 2 minutes is allowed.

Cristiano Ronaldo is one of the best football players of our time - the best and richest - he has repeatedly demonstrated his athletic physique to the whole world and boasted of a comfortable lifestyle, so it is not surprising that Cristiano decided to show another element of luxury that is present in his life - his luxurious house . The 32-year-old star of Real Madrid (Madrid) regularly gives his fans the opportunity to visit his chic mansion of 800 square meters using Instagram. square meters and costing $6.6 million, located in the exclusive La Fincha area in Pozuelo de Alarcon near Madrid, which boasts 7 bedrooms and 8 bathrooms.

One of the most important rooms in the house, given his rapidly expanding family, is a nursery for his six-month-old twins Eva Maria and Mateo and eight-week-old daughter Alana Martina, which is tastefully decorated in gender-neutral creams and grays.

His 7-year-old son, Cristiano Jr., has not been forgotten either, for him there is a mini-football field on the territory of the mansion, as well as a swimming pool and a home gym, where he regularly joins his father to work out together.
The not-so-shy jock who lives in a house with model girlfriend Georgina Rodriguez certainly enjoys the personal touch as he falls asleep under a blanket emblazoned with his initials.

Even doorknobs the houses are monogrammed with the initials "CR" so that no one forgets whose dwelling he is in.
One of the many bathrooms even has his number 7 T-shirt framed over the sink.

Outside the house, on the street, Cristiano has a swimming pool and a jacuzzi with sun loungers.

The football star, who has been named the best player on the planet five times, has also, naturally, set aside a special place for his trophies.

There is also a separate place for the portrait of the late father of the star José Dinis Aveiro (Jos? Dinis Aveiro), his footballer placed in the central part of the living room.

Despite the fact that four children live in the mansion, the minimalist decor, as well as sleek lines and marble floors, give the house the look of a stylish bachelor apartment.

At the same time, there are also spiritual elements in the wood-panelled house. For example, outside the mansion there is a large statue of the head of Buddha, and near one of the doors, decorated with handles with initials, there is a smaller statue of a deity.

In this picture, the athlete is shown relaxing with his son Cristiano Jr., from the photo you can see that he loves his personalized blankets. The walls of the dining room are decorated with a gallery of shots of the football star. Here the famous Portuguese rests lying near the pool. And, of course, the football player has his own gym in the house, in different parts of which there are marble busts.