Cristiano Ronaldo Press. How cristiano ronaldo pumps the press. Workout B: Circuit Workout

The basis of the training of the famous football player and the secret of his excellent physical shape is discipline. Ronaldo trains five times a week for 3-4 hours a day and follows a strict diet. Cristiano pays special attention to the quality and quantity of sleep, which is so important for recovery.

His training program includes endurance training ( , ), gym training to maintain muscle tone and, of course, special football training to improve ball control.

Ronaldo's press secret

A low level of subcutaneous fat (less than) is the main secret of the press and the relief body of Cristiano Ronaldo. The football player also stated in an interview that he regularly does exercises for the press. His personal best is 3,000 crunches done in one day.

Despite the fact that Krishtinu adheres to a high-calorie diet, his active lifestyle and regular physical activity make it possible not to even think about fat deposits on the sides and lower abdomen. If you are looking for a method of burning belly fat -.

Cristiano Ronaldo training program

The training program below was compiled specifically for Cristiano by renowned fitness trainer Brad Campbell. The purpose of the training is both to maintain the overall muscle mass, and to increase strength, endurance and other important parameters in sports success.

We especially note that this program is not intended for beginners or even advanced trainees. Attempting to perform the presented training cycle without professional supervision will not only be ineffective, but can also cause rapid overtraining.

Workout A: Strengthening

Comprehensive training for all muscles of the body - pull-ups with a load, dumbbell press lying on a fitball, deadlift on straight legs, lunges forward and to the side with dumbbells, barbell chest raises, barbell bench press, standing calf raises, kettlebell lifting with one hand with turn.

Each of these exercises is performed in 5 sets of 5 repetitions; between sets - 45 seconds of rest. After the main workout - 30 minutes on the treadmill in "mountain running" (sharp and frequent changes in the angle of the belt, plus an increase in speed every 5 minutes).

Workout B: Circuit Workout

A circuit training consists of twelve bodyweight plyometric exercises performed in a row without a break and for one minute each. In total, 2 approaches-cycles of these exercises are performed. The total duration of the circuit training is 25 minutes.

Exercise can vary from day to day. The most typical are box jumps, hand clapping push-ups, forward jumps (standing straight, feet together, jumping as far as possible, pushing off the air with your hands, landing on both feet), jumping-up push-ups.

Workout C: Strengthening Endurance

Exercises are performed in a row, 18 repetitions each, without a pause for rest - squats with dumbbells; triceps push-ups with feet on the bench; rolling the fitball with one foot towards you, lying on your back; dumbbell pull to the belt in an inclination; seated dumbbell press; push-ups on bars.

This workout, like workout B, is performed in a circular mode. After completing the first cycle of exercises, a one-minute rest follows, then the second cycle is performed. Remember that taking during such a workout will significantly increase its effectiveness.

Grouping workouts

Training is performed in a checkerboard pattern. Monday is Workout A, Tuesday is 45 minutes of running, Wednesday is Workout B and Workout C combined, Thursday is Rest, Friday is Workout A, Saturday is Rest or Run, and Sunday is Workout B.

To speed up recovery, warming up in the sauna and a contrast shower are used. In addition, Cristiano Ronaldo regularly undergoes comprehensive medical checks to detect overtraining at an early stage and reduce the risk of injury.

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The training complex of Cristiano Ronaldo is based on the use of circuit training, plyometric exercises, high-intensity interval training HIIT - and, of course, purely football training to hone the ball handling skills.

Scientific sources:

Cristiano Ronaldo workout routine and exercises,
How To Train Like Cristiano Ronaldo,

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:

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 burden 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.

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 as if the end of the world had come, ”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. This is how the main myth about the body of Ronaldo appeared.

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. 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.

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 not only of the title of the best football player on the planet, but also of an ideal body, which, like a cherry on a cake, is decorated with embossed press 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 a side 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). Bringing the shoulder blades together, pull yourself up, trying to bring your chest as close to the bar as possible (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.

His training program includes endurance training (interval cardio, circuit training, plyometrics - we will talk about all these aspects separately in due course), training in the gym to maintain muscle tone and special football training to increase the level of ball possession.

Experts say that a low level of subcutaneous fat (less than 10% of the total body weight) is the main secret of Cristiano Ronaldo's abs and sculpted body. The football player also stated in an interview that he regularly does exercises for the press. His personal best is 3,000 crunches done in one day.

So what is the training program of Cristiano Ronaldo?

I must say right away that everything described below is not our conjecture, but a translation of the training program that was once compiled specifically for Cristiano by the famous fitness trainer Brad Campbell. The purpose of the training is both to maintain the overall muscle mass, and to increase strength, endurance and other important parameters in sports success.

This program is not intended for beginners or even advanced trainees. Attempting to perform the presented training cycle without professional supervision will not only be ineffective, but can also cause rapid overtraining.

Workout A: Strengthening

Each of these exercises is performed in 5 sets of 5 repetitions; between sets - 45 seconds of rest. After the main workout - 30 minutes on the treadmill in the "mountain running" mode (sharp and frequent changes in the angle of the belt, plus an increase in speed every 5 minutes).

Workout B: Circuit Workout

Workout C: Strengthening Endurance

This workout, like workout B, is performed in a circular mode. After completing the first cycle of exercises, a one-minute rest follows, then the second cycle is performed. Remember that taking amino acids during such a workout will significantly increase its effectiveness.

Grouping workouts

To speed up recovery, sports massage, warming up in the sauna and a contrast shower are used. In addition, Cristiano Ronaldo regularly undergoes comprehensive medical checks to detect overtraining at an early stage and reduce the risk of injury.