Juventus forward Cristiano Ronaldo, Barcelona star Lionel Messi and PSG star Neymar is the world’s top football players of the modern era.
Cristiano Ronaldo, commonly known as CR7, has immense love for fitness, which combined with his crazy work ethic has produced his incredibly athletic physique.
The Juventus and Portugal star boasts an extraordinary set of athletic skills, combining rapid pace and agility with elite aerial ability and power.
Ronaldo was not born with those traits, though; the rippling physique we see today is a marked transformation from the skinny teenager that arrived at Manchester United from Sporting back in 2003.
Ronaldo’s training philosophy is to work out 3-4 hours a day, 5 days a week. Moreover, he sleeps for at least 8 hours every night, which gives his body enough rest to recover after a day’s hard work.
When in the gym, Ronaldo's main workout is split between cardiovascular training - such as running and rowing - and weights. "Mix it up," Ronaldo advises - as well as keeping things interesting, it's important to ensure all areas of the body are targeted and exercises improve both strength and stamina. On the pitch, the focus is on high-intensity drills that reflect match situations.
Ronaldo, unsurprisingly, takes his diet very seriously. "A good workout must be combined with a good diet," he states. "I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods."
In May 2020 Cristiano shared a video of 7 of his best workout routine which involved, Forward lunges, Side lunges (with jump), pushups, Ab crunches, Glute 'Donkey Kicks', Bodyweight squats, Plank, Lower back raises.
Lionel Messi isn't as fitness-heavy as his former La Liga rival Cristiano Ronaldo. The Argentine's workouts revolve mainly around making sure his body is up to speed - literally. He focuses on maximising his agility before each matchday and working on his linear speed.
In order to build his speed, his workout is divided into different sections which contain several exercises. In terms of basic movement, he practises the pillar bridge-front, lunges, hamstring stretches, and pillar skips. He also uses the hurdle hop as well as split squats in order to strengthen his core and leg muscles. To end his portion of the workout, he does different acceleration drills to boost his pace.
As Messi aged, he was essentially forced to rein in his eating habits. To quote the athlete directly: “What you can put into your body at 18 or 19 years of age is not the same as what you can put in at 27.” That meant cutting down on the pizza and fried beef, for starters, though surely he still makes room for the occasional cheat day.
In his effort to take on a healthier lifestyle, Messi began working with Italian nutritionist Giuliano Poser in 2014. If the Poser diet can be boiled down to five essential categories, they would be the following: water, olive oil, whole grains, fresh fruit, and fresh vegetables. Collectively, these foods aid with muscle recovery and provide the foundation for Lionel Messi’s ongoing diet.
When Neymar joined Barcelona to team up with Lionel Messi, the club designed a training regime for the youngster, which included lots of rest and weights. The staff had also estimated he needs to bulk up and that would require hitting the weights since he needed to work on his upper body strength. He also keeps fit with cardio exercises like tennis, cycling, golf, running and swimming. And finally his diet was tweaked to include more carbs to build up his physique.
His first workout consists of stretching followed by flexibility and strength-building exercises. This includes squat jumps, rope skipping, hopping hurdles, short sprints and a five-minute run. All these exercises are designed make him extremely quick on his feet.
His second workout consists of movement preparation which includes pillar skip, forward lunges and multi-directional lunges. A pillar skip is style of running, with your feet high in the air. Along with this he does a final run of ten minutes. All these workouts are designed to enhance quick movement over the pitch and also build up core strength, a primary requisite for a professional footballer.
Recently, Neymar posted a video on social media encouraging his millions of followers to continue training at home like him and offered up some exercise ideas. The video starts with a simple “lunge and twist” move at 10 reps per side before moving on to the “bridge with squeeze” technique at 10-15 reps. Other exercises include the “single leg bridge,” the “bicycle crunch,” and 10-15 reps of the “suitcase crunch,” which looks like would work your abs really well.
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28 сен 2024
