Abs like Cristiano Ronaldo. How Cristiano Ronaldo trains. A1. barbell back lunges

The winner of four Golden Boots and the same number of Golden Balls, football player Cristiano Ronaldo dos Santos Aveiro is considered one of the best football players, and athletes in general. The Portuguese is also the holder of European, Spanish and English titles, is the best scorer in the history of the European Championships and the Portuguese national team. The handsome football player Ronaldo is a universally recognized sex symbol and the owner of an ideal press. So what is the secret of success and slim body the legendary Real Madrid striker? AnySports will talk about Ronaldo's training program.

Ronaldo training principles:

• Train everything!

Cristiano prefers that involve several muscle groups at once.

• Speed ​​and endurance - 2 in 1!

Footballer Ronaldo loves interval training, alternating runs of 2 and 10 seconds, so that during the game he can both accelerate sharply at the right time and, if necessary, run through the entire field in one breath.

• All around is a gym!

The future football millionaire grew up in a poor neighborhood, so the lack of access to the gym is no excuse for him! At hand ? You can always do a dozen push-ups or just run around the house. Here's the secret to Ronaldo's great body!

• Diversity is important!

The football player does not limit his activities to the gym, he is engaged in swimming, big and table tennis. The more varied the activities, the faster the result is achieved! Maybe that's why Cristiano Ronaldo is so good at scoring goals!

• For the right workout - the right fuel!

Nothing less than exercise! Ronaldo advises avoiding sweets and eating more protein foods (meat and fish), fruits and whole grains.

• Water!

At the first sign of thirst, the Portuguese football player Ronaldo advises to immediately knock over a glass of clean water.

• Sleep as part of training

The body must rest, otherwise many hours of training will only lead to complete exhaustion! So it's strong!

you will find even more effective exercises from one of the best fitness trainers in the world - Jim Barcena.

How does Cristiano Ronaldo train?

1. Sumo deadlift

Feet shoulder-width apart, feet slightly turned outward. Take your pelvis back, sit down and take the barbell in your hands. Raise the bar by straightening your legs and torso. Return to starting position. Do three repetitions.

1. Yoga push-ups

Take the starting position for regular push-ups. Lower yourself down, then push up, lifting your pelvis as high as possible. Return to starting position and repeat ten times.

1. Vertical pull and front pull of the sitting block

Ronaldo performs this exercise to exhaustion, alternating fifteen repetitions for each type of thrust.

1. One arm dumbbell press

Lie on a horizontal bench, take a dumbbell in your left hand, place your legs wider than your shoulders. Stretch your hand with a dumbbell above you and lower it. Repeat eight times for each hand.

1. Glute Bridge

Lie on your back, legs bent at the knees. Place the barbell on your thighs. Now tighten your buttocks and lift your pelvis as high as you can. Hold on for a second extreme point and drop back. Repeat twelve times.

By the way, Ronaldo himself has repeatedly focused on the fact that he regularly does exercises for the press. He is ready to pump cubes anywhere and at any time, and once a football player completed 3000 twists in a day!

Do you want your belly to look like a washboard? Then follow the training plan from the famous football player with the famous abs.

Cristiano Ronaldo shower Santos Aveiro can be proud of not only the title of the best football player on the planet, but also perfect body, which, like a cherry cake, is decorated with embossed abs cubes. Do you want the same? Then thoughts are global, not local. In the training room, Ronaldo primarily develops explosive strength and endurance to win on the football field. Cubes are included with this kit as by-effect.

“Cristiano uses high-intensity training based on exercises that involve the whole body and accelerate the metabolism to cosmic speeds,” explains Eric Cressy, co-owner of Cressey Performance Sports Club, Houston, USA. But the football player does not do endless twists, so as not to waste time on exercises that are aimed only at the exterior. Do not lose it and you - try the workout published below according to the recipe of the Portuguese football player.

Valuable tips
You will work out 3 times a week. For example, "Workout 1" is on Monday, "Workout 2" is on Wednesday, "Workout 3" is on Friday, and the weekend is all about rest. Combine the first two exercises (with the letter “A”) into a superset, that is, first do all the repetitions of the first, and then without interruption all the repetitions of the second. Your task is to do 4 such supersets, resting between them for 2 minutes. Now move on to the exercises with the letter "B". Perform them in the same way, only reduce the number of supersets from 4 to 3.

WORKOUT 1

A1. SKATER

The shock absorber loop is on your lower back, you lean on your left leg bent at the knee, the right one touches the floor with the toe (A). Push off with your left foot and land on your right (B), return to the starting position. Do 5 of these reps, switch sides and do 5 more - that's one set.

A2. ROLL OUTS

Get on all fours, holding the wheel with straight arms. If there is no wheel, use a regular barbell. Slightly rounding the lumbar spine, roll as far forward as possible. Return to starting position. This is one repeat. Make 6 of these.

B1. WALKING LUNGS

Take dumbbells in your hands, put your feet hip-width apart (A). Now step forward with your left foot and lower yourself into a lunge (B). Return to the starting position, placing your right foot on top of your left, and take a step forward with your right foot. This is one rep, do 16 of these.

B2. PULL-UPS WITH REVERSE GRIP

Hang on the bar, palms facing you. Look up, slightly bend in the thoracic spine (A). Pull yourself up, bending your arms so that your chin is just above the bar (B). Slowly return to the starting position and repeat 5 more times.

WORKOUT 2

A1. SUMO DRIVING

Place your feet two paces apart with your feet slightly turned outward. Pulling the pelvis back, sit down and grab the bar. Keeping a slight arch in your lower back, raise the barbell by straightening your torso and legs. Return to starting position and do 3 reps.

A2. ONE-HAND DUMBELL PRESS ON A HORIZONTAL BENCH

Lie down on a bench with a dumbbell in your left hand, spread your legs wider than your shoulders. Extend the arm with the dumbbell over your chest (A) and then lower it (B).

This is one repeat. Do 8 of these and switch sides.

B1. BUTT BRIDGE WITH BAR

Lie on your back, bend your knees and place a barbell on your thighs, as in photo (A). Straining your buttocks, raise your pelvis as high as possible (B), wait a second, lower it, barely touching the floor with your buttocks, and repeat the rise.

Do 12 repetitions.

B2. ROW DUMBELL IN INCLINE

Put your left hand on the bench, take a dumbbell in your right hand, straighten and slightly arch your back (A). Bringing the shoulder blades, pull the dumbbell towards you in an upward arc (B). After making a clear pause at the top point, return to the starting position. Do 8 reps, switch sides and do 8 more reps.

WORKOUT 3

A1. LUNCHES WITH BAR BACK

Stand with your feet shoulder-width apart, grab a barbell with an overhand grip and place it on your front delts with your elbows pointing forward (A). Step back with your right foot and lower into a lunge (B). Return to starting position and repeat 6 times, then switch legs and repeat 6 more times.

A2. LOW BAR PULL-UPS

Hang from the bar, fixed at the level of the bottom of your chest, grasping it with a wide overhand grip (A). Squeezing the shoulder blades, pull yourself up, trying to get as close as possible chest to the crossbar (B). Return to position A and repeat 9 more times.

B1. BUTT BRIDGE WITH ONE FOOT BASED ON TWO BENCHES

Place two benches at a distance of 1 m from each other. Lie down so that you lean on one bench with your upper back, and on the other with your left foot, bend your right leg at the knee (A). Raise your pelvis as high as possible (B) and return to the starting position. Do 10 reps, switch sides, and do 10 more.

B2. PUSHUP YOGA

Get into the starting position for push-ups (A). Bending your arms, lower yourself down until your chest almost touches the floor (B). Now push up, lifting your pelvis as high as you can (B). Return to starting position. Do 10 repetitions.

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.

Force. 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 a mandatory ritual after a football match or a 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.

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 an 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:

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• cardio loads;
• strength exercises;
• comprehensive muscle training.

During the week, Cristiano devotes a lot of time to the technique of possession of a soccer ball.

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. An active lifestyle, 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 known not only as a football player, but also as the owner of one of the most athletic bodies in all of football. It is not surprising that even women watch matches with his participation. The adornment of his physical form is the press cubes and for his fans the football player reveals some secrets of training.

First of all, as incredible as it may seem, Ronaldo does not do exercises aimed only at the external effect, such as crunches. His training is based on high-intensity explosive exercises, the purpose of which is to develop endurance and increase metabolism, according to Eric Kress, the owner of the gym in which the football player works out.

So here's the protocol: three workouts a week with full recovery. In each workout, the first two exercises make up a superset. There are four of them in total, with a two-minute break between them. The next two exercises also make up a superset, but now instead of four, you need to complete three.

Lesson 1

1. Skate run. Elastic loop at the waist, the second end to the Swedish wall. We push off with one foot, landing on the other. Five reps on each leg make up one set.
2. Roller work. Starting position on your knees, in the hands of a roller or, if not, then a light barbell. We roll the roller forward on outstretched arms until the chest touches the floor. Only six to eight repetitions.
3. Lunges. Well known exercise. One lunge with each leg - one repetition, in total there are fifteen of them in the set.
4. Pull-ups with a reverse grip to the chest. At a very slow pace, you need to do five repetitions. This is one approach.

Lesson 2

1. Sumo deadlift. Three repetitions.
2. Dumbbell bench press with one hand lying down. Eight times on each side.
3. "Bridge" with a barbell. Lying on your back, we put the barbell on the lower abdomen and lift it, bending in the lower back, a total of twelve times in the approach.
4. Incline dumbbell row. Eight repetitions with a clear pause at the top.

Lesson 3

1. Lunges with a barbell on the chest step back. Six times on each side.
2. Pull-ups on the low bar. In the starting position, the back almost touches the floor. The body retains all the time of the exercise straight position for a set of tension in the muscles of the press, back and hips. Nine times in the approach.
3. "Bridge" between two benches. We lean back on one bench, feet on another. Raising the leg bent at the knee, we do ten backbends, then change the leg and ten more.
4. Wave push-ups. From the emphasis lying we go down and do push-ups, lifting the pelvis up. Ten times in the approach.

As you can see, Ronaldo's workout does not focus on his abdominal muscles, but this allows him to look perfect. Let's not forget that in addition to training, Ronaldo plays football 1-2 times a week for 90 minutes, and besides this, there are also team training, which includes mainly aerobic exercises. Few of us lead such a lifestyle, so Ronaldo's abs workout is more suitable for maintaining an already gained shape. But remember that most of the success in gaining the coveted cubes on the stomach depends on a properly followed diet.