How does one of the most athletic footballers in history manage to reach his best physical condition?
There is no player in world football who has received more praise for his physical qualities and dedication to his craft than Cristiano Ronaldo.
the star of al nassr And Portugal He possesses extraordinary athletic skills, combining speed and agility with strength and jumping ability.
However, ronaldo he was not born with those qualities; the ripped musculature we see today is a remarkable transformation of the scrawny teen who was the Manchester United originating from Sporty in 2003.
How did the physiques of the five Ballon d’Or winners come about? GOAL analyzes the advice that Cristiano himself has given about his physique.
How does Cristiano Ronaldo train?
First things first: Start with one heating to reduce the risk of injury. “During training, we do a few laps around the court, stretches, and cardio warm-ups,” he explains. ronaldo.
“Make sure you do something similar during your workout, even if it’s jogging to the gym or warming up on the treadmill or bike.”
When he’s in the gym, Ronaldo’s main workout consists of cardio exercises – such as running and rowing – and weights. “It varies,” advises Ronaldo – in addition to keeping it interesting, it is important to ensure that all parts of the body are trained and that the exercises improve both strength and endurance.
On the field, the focus is on high-intensity drills that reflect match situations. “We make lots of sprint exercises in training and can be incorporated into your training, both in the gym and outside,” says Ronaldo. “Try adding it to every workout you do.”
However, the training is not limited to the time Ronaldo spends at the training facility. “Adjust exercise where possible”add.
“You can do an abdominal exercise in your bedroom when you wake up in the morning or before you go to bed. When you get used to a routine, it gets easier because it becomes a habit.”.
What does Cristiano Ronaldo eat?
There’s no point in having the nicest car if you don’t put the right gas in it. Unsurprisingly, Ronaldo takes his role very seriously. eating pattern. “Good training should be accompanied by a good diet,” he says. “I eat a high-protein diet, high in whole carbohydrates, fruits and vegetables, and I avoid sugary foods”.
The Portugal international has had a personal dietitian who has worked with him since his days with the RealMadridwhich recommends eating six small meals a day, or one every three to four hours.
He especially likes fish, especially swordfish, sea bass and sea bream, which are his favorite dishes bacalhau and braz, a mixture of cod, onion, thin potatoes and scrambled eggs. Also eat plenty of fruit and lean protein. At restaurants, Ronaldo says he often orders beef and a salad. Never anything frozen: everything you eat is fresh.
For breakfast, Ronaldo favors foods such as cheese, ham, low-fat yogurt, lots of fruit and avocado toast.
“Eat regularlyinsists Ronaldo. “If you train regularly, it is important to keep energy levels high to fuel your body to perform better. Sometimes I eat up to six smaller meals a day to make sure I have enough energy to perform at my best during each session.”
Hydration is also vital “drinking water is very important”says Ronaldo. One of the sacrifices you make to keep your body in top shape is avoiding alcohol and sugary drinks.
In 2021starred in a controversy in which he despised Coca-Cola at a press conference of the European Championship 2020. He encouraged people to “drink water” instead of this soda.
What other secrets does Cristiano Ronaldo have?
live healthy It’s not something Ronaldo spends only a few hours a day on: it’s a way of life he always follows.
This is not only a physical challenge, but also a mental one, says Ronaldo. “Learn to train your mind as well as your body”, say. “Mental strength is just as important as physical strength and will help you achieve your goals.” Be disciplined. Staying motivated and following your routine is key. For me there is no option to loosen up, so I have to be strict.”
Explain that it can help to set goals and work with a partner workout, add competitiveness and companionship to your routine.
When he’s not training, Ronaldo tries one relaxed lifestyle and calm, despite his fame and the pressure he gets.
“Training and physical sessions are the most important, but a relaxed lifestyle helps you to get the best out of yourself, both physically and mentally,” explains Ronaldo. “I spend my free time with my family and friendswhich keeps me relaxed and positive.”
That is a unique aspect in the life of the Portuguese does not sleep the traditional eight hours a day. Choose take instead five 90-minute naps a day.
According to the teacher small necks in his book “Sleep: The 8-Hour Myth, The Power Of Naps… And The New Plan To Recharge Your Mind And Body”, it is better for athletes to take five 90-minute naps a day instead of sleeping through the night. According to him Daily mailRonaldo follows this rest advice literally.
The best products to train like Cristiano Ronaldo
We independently choose all advertised products. It is possible that we have a commission when purchasing through our link.
The best exercise on the bike
ultra sport
If you’re looking for an exercise bike that’s affordable and helps you train like Ronaldo, you’ll love this option from Ultrasport. It’s great for exercising at home because you can easily assemble and disassemble it for any space. It is a very good option for muscle and resistance training.
attributes:
- LCD display with performance statistics
- easy to assemble
- 8 resistance levels
$149.00 at Amazon.com
The best weights
Phoenix Fitness
ANDStrength training is an essential part of any footballer’s fitness routine. If you want to get started, there’s nothing better than this set of dumbbells from Phoenix Fitness. It is a two-in-one barbell and barbell set, including a pair of 0.5 kg handles with four 2.5 kg plates, 1 kg plates, locking collars and a locking bar.
attributes:
- Versatile and all in one
- Easy to use and store
- Safe and resistant design.
$64.99 at Amazon.com
rowing machine “top”
ProForm
Train both your arms and legs with this rowing machine from ProForm, ideal for at home and in training rooms. The adjustable ergonomic seat and handles make it a comfortable machine and the large LCD display shows the number of strokes per minute and much more.
attributes:
- ergonomic seat
- Nylon straps
- Space-saving design.
$279.00 at Amazon.com
perfect treadmill
Amazon
Treadmills are a great way to start any workout routine, and if you watch any of the behind-the-scenes football documentaries that have become popular, they’re an important part of any workout. This NordicTrack treadmill has all the elite features exercisers are looking for. It has an intelligent feedback monitor for effective speed, an innovative space-saving design, Onetouch intelligent speed and a library of workouts.
attributes:
$699.00 at Amazon.com
sprint training set
YNXes
Resistance training is a great way to work your core and calf muscles. This complete sprint training set includes a sprint harness, waist buckle and resistance rope that stretches up to 15 meters. It is an excellent resistance training technique that also helps football players maximize their strength in key areas.
attributes:
$31.99 at Amazon.com
The best abs workout
H&S
Do you want to strengthen your core? This exercise wheel provides a durable and lightweight companion to help strengthen the muscles around the abdominal area and aids exercise. In addition, it includes an extra thick foam mat to support the knees. A complete package that complements any home workout.
attributes:
- light
- exercise role
- mat included
$16.49 at Amazon.com
View the guide GOAL on the best home workout products for more recommendations!
Source: Goal