[RE: C.Ronaldo ซิทอัพส์วันละเท่าไร]
Xabier "Xabi" Alonso พิมพ์ว่า:
ที่เคยอ่านๆมาหรือได้ยินมาว่าวันละ 3000 ครั้งนี่จริงหรอครับโหดไปมั้ง
นักเพราะกายอย่างเก่งๆก็ยังไม่เกิน 600 เลยเเค่ซิทอัพส์นะ
Cristiano Ronaldo Workout Schedule
Ronaldo’s training philosophy is to work out 3-4 hours a day on 5 days of 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. To achieve and maintain a powerful, shredded, and athletic body like CR7, you can follow this Ronaldo-inspired training program.
Monday
The circuit should be repeated thrice
Barbell Squat (reps: 8)
Box Jump (20 inches, reps: 10)
Broad Jump (reps: 8)
Jumping Lunge (reps: 8 for each leg)
Lateral Bound (12 inches, reps: 10)
Tuesday
Rest day
Cristiano Ronaldo Six Pack
Cristiano Ronaldo Six Pack
Wednesday
The entire circuit is to be repeated thrice
Burpee Pullup (reps: 10-15)
Bench Dips (reps: 20)
Pushups (reps: 20-30)
Medicine Ball Toss (reps: 15)
Push Press (reps: 10)
Thursday
Concentrate on Quads or Cardio workouts
Power Cleans (sets: 5, reps: 5)
Sprinting (sets: 8, reps: 200 meters)
Friday
Focus on Stability and Core exercises for a tight and sculpted abs
One-Arm Side Deadlift (for each arm sets: 3, reps: 5)
Dumbbell One-Legged Deadlift (sets: 2, reps: 10)
Knee Tuck Jump (sets: 3, reps: 10-12)
Overhead Slam (sets: 3, reps: 10-12)
One-Leg Barbell Squat (sets: 2, reps: 5)
Hanging Leg Raise (sets: 3, reps: 10-15)
Cristiano Ronaldo in Gym
Cristiano Ronaldo in Gym
Saturday
Rest Day
Sunday
Cardio exercise
Rope Jumping (sets: 10, rest: 1 min)
Resistance Sprinting (sets: 10, reps: 50 meters)
กล้ามใหญ่ขนาดนั้น ไม่มาซฺิตอัพหรอก เข้ายิมนี่แหละ
