In world football, no player has won more praise for his physical fitness and dedication to his skills than Cristiano Ronaldo.
The Juventus and Portugal star has an extraordinary set of athletic skills, combining fast speed and agility with elite aerial ability and strength.
However, Ronaldo is not born with these characteristics. The elegant physique we see today is a significant change from the thin boy who came to Manchester United from sports in 2003.
So how did this incredible athlete and five-time Ballon d’Or winner create it?
With the help of Ronaldo revealed his 15 fitness tips, the goal Look at the secret behind his power and speed.
How does Cristiano Ronaldo train?
The first thing is: start with a warm-up to reduce the risk of injury. “In training, we will run a few laps, stretch and aerobic warm-up exercises on the court,” Ronaldo explained.
“Make sure you do something similar during training, even if it’s going to the gym for a jog or warming up on a treadmill or bicycle.”
In the gym, Ronaldo’s main exercises are divided into cardiovascular training (such as running and rowing) and weightlifting. “Mix it up,” Ronaldo suggested-in addition to making things interesting, it is important to ensure that all parts of the body are targeted, and exercise can improve strength and endurance.
On the court, the focus is on high-intensity training that reflects the situation of the game. “We have done a lot of sprint training in training, whether you are in the gym or outdoors, they can all be integrated into your workout,” Ronaldo said. “Try to add it to every workout you do.”
However, exercise is not limited to Ronaldo’s time spent in training facilities. “Exercise as much as possible,” he added.
“You can work out your abdominal muscles in the bedroom before you wake up in the morning or before going to bed. If you develop a habit, it will become easier because it will become a habit.”
What does Cristiano Ronaldo eat?
If you don’t plan to add the right fuel to it, there is no point in having the best car.
Unsurprisingly, Ronaldo attaches great importance to his diet. “Good exercise must be combined with a good diet,” he said. “I eat a high-protein diet, eat more whole-grain carbohydrates, fruits and vegetables, and avoid sugary foods.”
The Portugal international has a personal nutritionist who has been working with him since his time in Real Madrid, eating six small meals a day-or one every three to four hours.
He especially likes fish-especially swordfish, sea bass and sea bream-his favorite dish is bacalhau a braz, which is a mixture of cod, onions, thinly sliced potatoes and scrambled eggs. He also eats a lot of fruit and lean protein. At the restaurant, Ronaldo said that he often ordered steaks and salads and never eats anything frozen-everything he eats is fresh.
Ronaldo prefers cheese, ham, low-fat yogurt and plenty of fruit and avocado toast for breakfast.
“Eat regularly,” Ronaldo continued. “If you train regularly, it is important to maintain a high energy level to provide your body with energy for better performance. I sometimes eat up to six small meals a day to make sure I have enough energy to complete each one. training.
Replenishment is also important—”Drinking water is so important,” Ronaldo said affirmatively—but one of his sacrifices to keep his body in top shape is to avoid alcohol and carbonated drinks.
In 2021, he made the headlines The disdain for the soft drink Coca-Cola at the 2020 European Cup urged people to “drink water” instead.
What secret does Cristiano Ronaldo have?
A healthy life is not what Ronaldo spends a few hours a day to do-this is a way of life he has always adhered to.
This is not only a physical challenge, but also a spiritual challenge. “Learn to train your mind and your body,” Ronaldo said. “Mental strength is as important as physical strength and can help you achieve your goals.
“Be disciplined. Keeping yourself motivated and sticking to your daily routine is the key. For me, there is no room for relaxation, so I must be strict.”
You can help yourself by setting goals and cooperating with training partners to increase competitiveness and companionship in your daily work.
When he is not exercising, Ronaldo tries to maintain a relaxed and peaceful lifestyle, despite his great fame and attention.
“Training and physical exercise are the most important, but living a relaxed lifestyle can help you do your best physically and mentally,” Ronaldo explained. “I spend my free time with my family and friends, which keeps me relaxed and positive.”
Ronaldo’s fitness program is unique in that his daily sleep time is not the traditional eight hours. Instead, he chose to take five 90-minute naps a day.
Professor Littlehales said in his book “Sleep: 8 hours of myth, the power of nap…and a new plan for recharging the body and mind”: It is best for athletes to take five naps a day, each for 90 minutes instead of all night. Sleep.
according to Daily mail, Ronaldo takes this proposal of mandatory rest seriously.