On Wednesday, February 5, one of the best football players in the world Cristiano Ronaldo turns 35 years old.
For his football career, the Portuguese set incredible records.
He became the champion of England three times as part of Manchester United (2007, 2008, 2009), twice won the Spanish Championship with Real Madrid (2012, 2017) and won gold medals in Italy along with Juventus (2019).
Ronaldo raised the Champions Cup five times (1 Manchester United, 4 Real Madrid), and with the Portuguese national team became the European champion (2016) and won the debut League of Nations (2019).
What helps Cristiano to be in great shape at his age? After all, 35 years for an athlete is already a solid figure.
In order to have a body like that of Ronaldo, you need to adhere to the following points, which the athlete himself spoke about:.
training diet restoration (sleep, rest) mental health (psychology, time with family) In 2018, then still 33-year-old Ronaldo said that now his biological age is 23 years.
In the same year, during a medical examination at Juventus, the Portuguese hit the physicians with his “physics”. In the body, Ronaldo was only 7% fat, although on average this indicator is usually 10-11%. It is 50% covered with muscles, with an average of 46%.
¦¦¦¦¦ TRAINING все All former teammates talk about his obsession with training. Cristiano - a monster in terms of hard work on his body.
At one time, his colleague at Manchester United Patrice Evra called Ronaldo a real machine. He went to visit Krisha and was shocked by his passion for studying.
Cristiano prefers a variety of exercises. He is engaged in Pilates, is a big fan of swimming and functional training.. Trained Portuguese 3-4 hours a day. In addition, he does after matches. While other players like to sit at home in front of the TV after the game, Ronaldo heads for the pool. Swimming is a great workout for the whole body.. By the way, recently, scientists called swimming the most useful sport, which helps to increase life expectancy..
Ronaldo's core workouts are divided into cardio and weight exercises.. It improves stamina and strength.. And to control the ball and other football skills, he conducts daily technical exercises. Krish does several running sessions every day, each lasting about half an hour.
¦¦¦¦¦ DIET¦¦¦¦¦ Ronaldo's diet consists of 6 meals a day with an interval of 2-4 hours. Most of his diet is fish..
Bacalao a la Brasa, a swordfish, tuna and Lisbon dish (a mixture of stewed cod, onions, thinly sliced \u200b\u200bpotatoes and scrambled eggs) are special favorites. In addition, he considers the chicken “magical” because of its high protein and low fat content..
Cristiano doesn't drink alcohol at all. He adheres to this rule since 2005.. And not only because alcohol negatively affects health, but also because of the death of his father, who drank.
His mother, Dolores Aveiro, is a key part of the team. She often spends time at his home preparing meals to suit his strict dietary needs..
Ronaldo also uses supplements: protein shakes, supplements for joints, multivitamins.
¦¦¦¦¦RESTORATION¦¦¦¦¦ Cristiano attaches great importance to restoration, in particular, to sleep.
However, various sources report different data on his rest regimen.. According to some, he must sleep at night for 8 hours and this is in addition to 5 hours of sleep during the day. Others claim that Ronaldo sleeps 5 times in 90 minutes.
The latter scheme was developed by British professor Nick Littlehails, whose client is Ronaldo. The scientist believes that this approach is the best for athletes.
What LittleHales advises her clients for a good night's sleep:.
1.5 hours before you go to bed, put down the phone, do not watch TV and other devices to sleep in the fetal position on fresh linen, the mattress should “hug” the body contours. "
In addition, Cristiano has its own cryotherapy chamber.. For about three minutes in it, liquid nitrogen is cooled from -160 to -200 degrees Celsius. Cryotherapy helps reduce swelling, muscle pain, inflammation or sprains.
Ronaldo also takes hot and cold baths to stimulate muscle regeneration, while jets massage his muscles when he sits in the bath.
¦¦¦¦¦ MENTAL HEALTH ¦¦¦¦¦ Ronaldo puts mental health along with physical as one of the key factors of happiness both on and off the field.
This involves spending time with his family - the bride Georgina Rodriguez and the children: Cristiano Jr., the twins Matteo and Eva Maria and Alana Martina. And of course, with mom, sisters and brother.
And he constantly attracts his family to joint training, thus combining fitness and psychological health. Cristiano does not neglect cosmetic procedures, because he is the face of many brands, including his own CR7.
Sources: Dailymail / The Independent / Borntoworkout / The Sun.