How Ronaldo shakes the press. How the press shakes cristiano ronaldo. B1. One-leg glute bridge supported by two benches

Cristiano Ronaldo is one of the best footballers 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 home ... The 32-year-old Real Madrid star uses Instagram to regularly let fans visit his chic 800 square meter mansion worth $ 6.6 million, located in the exclusive La Fincha neighborhood in Pozuelo de Alarcone near Madrid which boasts 7 bedrooms and 8 bathrooms.


One of the most important rooms in the house, given his rapidly expanding family, is the 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.


They did not forget about his 7-year-old son Cristiano Jr., 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 train together.
The not-so-modest athlete who lives with model friend Georgina Rodriguez certainly enjoys the personal touch as he falls asleep under the blanket emblazoned with his initials.


Even the house's doorknobs are monogrammed with the initials "CR" so that no one will forget whose dwelling it is in.
One of the many bathrooms even has his number 7 T-shirt, which is framed and hung over the sink.

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


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


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


Although the mansion is home to four children, the minimalist décor and sleek lines and marble floors give the home the look of a stylish bachelor's apartment.


However, the wood-paneled house also has spiritual elements. 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 statue of a smaller deity.

This photo shows the athlete 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 photographs of a football star. Here, the famous Portuguese is resting lying by the pool. And, of course, the football player has his own gym in the house, in different parts of which there are marble busts.

Cristiano Ronaldo is known not only as a footballer, 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 are abs cubes and the football player reveals some training secrets for his fans.

First of all, as incredible as it may seem, Ronaldo does not do exercises aimed only at external effects, such as crunches. His workouts are based on high-intensity explosive exercises, which aim to build endurance and boost metabolism, says Eric Kress, owner of the gym where the footballer works.

So, the protocol: three workouts a week with full recovery. In each workout, the first two exercises form 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 do three.

Lesson 1

1. Skate course. Elastic loop at the waist, the other end to the wall bars. We push off with one foot, landing on the other. Five reps for each leg is one set.
2. Working with a video. The starting position is on the knees, in the hands of a roller or, if not, then a light barbell. We roll the roller forward with outstretched arms until the chest touches the floor. Six to eight repetitions in total.
3. Lunges. A well-known exercise. One lunge with each leg - one repetition, there are fifteen of them in the set.
4. Reverse grip pull-ups to the chest. Do five reps at a very slow pace. This is one approach.

Session 2

1. Sumo-style deadlift. Three reps.
2. Dumbbell bench press with one hand while 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, bending in the lower back, just twelve times in the approach.
4. Dumbbell Rows. Eight reps with a clear pause at the top.

Session 3

1. Back lunges with a barbell on the chest. Six times on each side.
2. Pull-ups on a low bar. In the starting position, the back is almost touching the floor. The body maintains a straight position throughout the exercise for a set of tension in the muscles of the press, back and hips. Nine times per set.
3. "Bridge" between two benches. We lean with our backs on one bench, with our feet on the other. Raising the leg bent at the knee, we make ten deflections, then we change the leg and ten more.
4. Wave push-ups. We go down from the support while lying down and do push-ups, lifting the pelvis up. Ten times per set.

As you can see, Ronaldo's workout doesn't focus his exercises on the abdominal muscles, but it does keep him looking his perfect. Let's not forget that in addition to training, Ronaldo plays football 1-2 times a week for 90 minutes, and besides that, there is also general team training, which mainly includes aerobic exercises. Few of us lead such a lifestyle, so Ronaldo's abdominal workout is more suitable for maintaining an already recruited form. But remember that much of the success in gaining the cherished stomach cubes depends on the correct diet.

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

Cristiano Ronaldo shower Santos Aveiro can be proud not only of the title of the best football player in the world, but also of an ideal body, which, like a cherry cake, is decorated with relief cubes of the press. Do you want the same? Then thoughts are global, not shtetl. 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 engage the whole body and accelerate the metabolism to cosmic speeds”, - explains Eric Cressy, co-owner of the sports club Cressey Performance, Houston, USA. But the footballer does not do endless twisting, so as not to waste time on exercises that are aimed only at the exterior. Don't waste it either - try the Portuguese soccer player's workout below.

TRAINING 1

A1. SKATER

The shock absorber loop is on your lower back, you lean on the 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, change sides and do 5 more for one set.

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

Take dumbbells in your hands, put your feet hip-width apart (A). Now step forward with your left foot and drop into a lunge (B). Return to the starting position with your right foot to your left and step forward with your right foot. This is one repeat, do 16.

Hang on the bar, grip with your palms. Direct your gaze upward, bend slightly in the thoracic spine (A). Pull up, bending your arms so that your chin rises just above the bar (B). Smoothly return to the starting position and repeat 5 more times.

WORKOUT 2

A1. DRILL SUMO

Place your feet two steps wide with your feet slightly outward. Taking your pelvis back, sit down and grab the bar. Maintaining a slight deflection in the lower back, lift the barbell, straightening the body and legs. Return to starting position and do 3 reps.

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

This is one repeat. Make 8 and change sides.

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

Do 12 reps.

Place your left palm on the bench, take a dumbbell in your right hand, straighten and slightly bend your back (A). Bringing the shoulder blades together, pull the dumbbell towards you in an ascending arc (B). After making a clear pause at the top point, return to the starting position. Do 8 reps, change side and do 8 more reps.

A1. BOOM BACK OUTS

With your feet hip-width apart, grip the barbell with a straight grip and place it on the front deltas with the elbows pointing forward (A). Step back with your right foot and drop into a lunge (B). Return to starting position and repeat 6 times, then change legs and repeat 6 more times.

Hang on a bar at the bottom of your chest with a wide grip on top (A). Bringing your shoulder blades, pull yourself up, trying to bring your chest as close as possible to the crossbar (B). Return to position A and repeat 9 more times.

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

Take the starting position for push-ups (A). Bending your arms, lower yourself down, almost touching the floor with your chest (B). Now push up, lifting your pelvis as high as possible (B). Return to starting position. Do 10 reps.

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 workout program includes endurance workouts (,), gym workouts to maintain muscle tone and, of course, special football workouts to improve ball possession.

Ronaldo's press secret

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

Cristiano Ronaldo training program

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

We would like to emphasize that this program is not intended for beginners or even advanced trainees. An attempt to complete the presented training cycle without professional supervision will not only be ineffective, but can also cause rapid overtraining.

Workout A: Increase Strength

Complex workout for all muscles of the body - pull-ups with a load, dumbbell bench press on a fitball, deadlift on straight legs, lunges forward and to the side with dumbbells, lifting the barbell to the chest, standing barbell press, standing toes, lifting weights with one hand with turn.

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

Workout B: Circular Workout

Circuit training consists of twelve bodyweight plyometric exercises performed in a row without interruption 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: jumping onto a box, push-ups with clap hands, jumping forward (standing straight, legs together, jump as far as possible, pushing off the air with your hands, land on both legs), push-ups with jumping up.

Workout C: Building Endurance

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

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

Workout grouping

Trainings are performed in a checkerboard pattern. Monday is workout A, Tuesday 45 minutes of running, Wednesday workout B and workout C are combined, Thursday rest, Friday workout A, Saturday rest or run, Sunday workout B.

To accelerate recovery, heating in a sauna and a contrast shower is used. In addition, Cristiano Ronaldo regularly undergoes comprehensive medical examinations to detect overtraining early and reduce the risk of injury.

***

Cristiano Ronaldo's training complex is built around the use of circuit training, plyometric exercises, high-intensity interval training HIIT - and, of course, purely football training to hone the skill of ball possession.

Scientific sources:

1. Cristiano Ronaldo workout routine and exercises,
2. How To Train Like Cristiano Ronaldo,

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 an important decision. I knew I had great talent and decided that I would work harder than anyone. In the evenings, I would sneak out of my room to practice. 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 world had come to an end, "Ronaldo recalled in a column for The Players' Tribune.

Source: Getty Images

Over the years in Manchester, the footballer has noticeably pumped up. In 2009, the Daily Star tabloid wrote that Ronaldo does 3,000 crunches per abs a day. This is such a fantastic figure that many people wanted to believe it. This is how the main myth about Ronaldo's body 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 was doing 700 crunches a day. Not three thousand, but the figure is still impressive. Doctors advised the football player to calm down.

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

“3000 a day? No, I don't even make 3000 in a week. I train my abdominal muscles 4-5 times a week, the minimum number of crunches is 200-300. You don't have to do too much, otherwise there is a risk of getting a hernia or problems with intervertebral discs, “- said the Portuguese.

Tips from Cristiano Ronaldo

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

1. Eat regularly. You need to monitor the energy balance and nourish the body for the best results. Cristiano Ronaldo is eaten up to six times a day and in small portions.
2. Drinking plenty of water is essential.
3. Abdominal exercises can even be done in the bedroom when you first wake up. Or when, on the contrary, go to bed. If it becomes a habit, it will be easier.
4. Use a barbell pancake. In addition to the usual crunches, Cristiano does them with weights. He takes a pancake from the bar and does 15 reps, then 12, 10, 8, and again 15. Rest between sets - 30 seconds.

The result is this picture.