Happiness/benefits/time/time

1985 was born in Portugal.

He attributed his success to the following factors:

1. Set goals and persistently achieve them;

2. Cooperate with training partners to enhance competitiveness and improve sports performance;

3. Do enough warm-up exercises to avoid sports injuries;

4. Combine aerobic training with strength training to improve muscle strength and endurance and add fun at the same time;

5. Actively replenish water throughout the training;

6. Never drink alcohol.

C Ronaldo dribbles quickly, is good at breaking and shooting, has strong physical fitness and comprehensive skills.

C Ronaldo is 1.85m in height, with a standard weight of 80kg and a smooth and well-proportioned figure.

C Ronaldo abdominal muscle training's Law:

You must remember that the separation of abdominal muscles will only occur when the body fat rate is very low. If you have some extra fat, it doesn't matter whether you make 1000 or 3000 belly rolls every day. That is to say, if you want to build abdominal muscles, the first task is to keep the body fat rate at 10% or lower, and burn off excess fat faster than usual.

In order to strengthen the core muscles, we should do flat support and simulate rowing. Simulated rowing combined with push-ups aims to strengthen the upper back while exercising the core muscles; The core idea of plate support is not that the longer it lasts, the more effective it is. Basically, it takes 30 seconds to achieve the desired effect.

C Ronaldo is notoriously obsessed with daily training. Sir Alex Ferguson, one of the most successful football coaches in the world, explained Cristiano Ronaldo's perfect performance: "Success does not depend on luck. I always see C Ronaldo training. "

C Ronaldo's daily routine exercise

● Run the heart rate smoothly for 2 ~ 3 times for 25~30 minutes;

High-intensity and explosive sprint training;

● Strengthen the technical training of passing and ball control ability;

● Conduct tactical exercises with teammates to cultivate a sense of tacit understanding;

● Arrange exercises in the gym in a circular way (3 times) to enhance the strength of specific muscle groups and whole body muscles.

In addition to spiritual motivation, strict binding force is also an important factor in his persistence in exercise.

What does C Ronaldo eat?

In terms of diet, Ronaldo abides by the method of small amount and multiple meals, eating some food every 2 to 4 hours and eating 6 meals a day. Although you don't eat much every meal, the method of eating less and eating more meals can effectively make your body stronger and maintain a high metabolic rate.

He never eats sweets and sugary drinks to avoid the sudden rise and fall of blood sugar and store fat. In order to promote recovery, Ronaldo also eats some nutritional supplements, such as multivitamins, protein milkshakes and nutrients beneficial to joints.

C Ronaldo's favorite dish is roasted cod, shredded, fried with olive oil, and finally sprinkled with vanilla.

Breakfast: After 8 hours of sleep, the body needs nutritional supplements. At this time, we might as well use fruits, whole grains, eggs and milk to supplement protein and carbohydrates. Breakfast is regarded as the most important meal in a day, so pay more attention to the choice of food and don't forget to add some snacks 2~3 hours after breakfast.

Lunch: Don't eat too much! C Ronaldo is mainly low-calorie food, eating a lot of fruits and vegetables and a little brown rice, or pasta or chicken salad with light taste. These foods are rich in vitamins, protein and minerals, and low in calories.

Dinner: Keeping a balanced intake of dietary fiber, protein, vitamins and carbohydrates is the focus of C Ronaldo's dinner time! Fitness men can choose a small number of dishes to achieve the goal of balanced nutrition, with chicken breast, green beans and rice as the staple food and a fruit as dessert for dinner; And avoid eating before going to bed, so as not to fall asleep immediately after meals, which will affect digestion.

It is no accident that Cristiano Ronaldo's body shape has changed greatly during his playing in Manchester United in the Premier League, from a thin boy to a muscular male god.

According to the weekly schedule, Ronaldo will exercise at Real Madrid training camp about 5 times a week.

His daily training time is between 3 and 4 hours on average, which makes his body fat content very low (less than 10%). In order to ensure that muscles can fully recover and grow, he attaches great importance to the quality of sleep, guarantees to sleep at least 8 hours every night, and forms the good habit of going to bed early and getting up early. Especially before the game, he strictly abides by it.