How,become,powerful,football,p sports How to become a powerful football player like Cristiano Rona
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Love him or hate him, no one can deny that Real Madrid andPortuguese international footballer Cristiano Ronaldo is an absolute marvel towatch. As well as possessing unrivalled technical ability and tactical cunning,the root of his success as an attacking midfielder comes from the sheer powerhe is able to produce from his legs, core and upper body allowing him to glidepast players with ease and out-muscle opponents in possession. At this years European Championship, Ronaldo answered manyof his critics who argued he is unable to produce his best on the internationalstage with a series man of the match performances and it didnt take an expertfootball pundit to realise that his speed, strength and sheer power on and offthe ball is the reason why he has already justified the £80 million price tagReal Madrid paid for him over three years ago. This therefore is a short guide on how any player, young orold, fast or slow can become a quicker, stronger and albeit more powerfulsoccer player and make that crucial impact theyve been dying to make on thepitch when it really matters. Focusing on each body area separately, here is aseries of work-outs, exercises and guides on how to start emulating the awesomephysical power of CR7.The upper body staystrong in possessionYou only have to look at some of the physiques of theworlds top players including Ronaldo himself to see that upper body strengthis becoming more and more important in modern-day football. When any winger isstuck in a tight situation, surrounded by defenders close to the corner flag,it is his upper body strength that allows him to ward of opposing defenders andkeep possession. Upper body strength is not as key as leg strength in footballof course but it should still require much attention. Muscles to target Chest, triceps and shoulders.Suggested exercises barbell bench press, tricep dips, barbell shoulder press. Frequency twosets of each to be done once a week, doing no less than 8 single reps at atime.The core power beginsat the sourceEvery movement the body makes during sport starts from oursmall set of core muscles such as our abdominals and other stability musclessuch as the Gluteus Maximus. Being able to kick, jump, run and turn at a highlevel in sport would not be possible without a good solid core. Many amateurathletes make the mistake of thinking that a few sit-ups every week will beenough to see vast improvements. Sit-ups unfortunately only work the bodysabdominal muscles and neglect other key stabiliser muscles. As well as sit-upshere are a few other exercises one could do.Muscles to target - obliques, abdominals, erector spinae. Suggested exercises - sit-ups, planks, Russian twists,press-ups.Frequency one set of each to be done twice a week, doingno less than 10 single reps at a time.The legs runfaster, jump higher and tackle harder than ever beforeNow were onto the most important part of the body of all the legs. It is pretty self-explanatory as to why legs are so important infootball. The more powerful our legs are, the quicker we can move off theground, the harder we can tackle in challenges and the harder we can kick theball when shooting or making defensive clearances. Many purists make thearguments that resistance training does not improve sprint speed but you onlyhave to look at Cristiano Ronaldos calves to see that it clearly does. Thereare two key exercises to be done here; the good old-fashioned squat and walkinglunge. Muscles to target everything!Suggested exercises walking lunge, squat, calf raise.Frequency 3 sets of each to be done twice a week, doing nomore than 12 single reps at a time. Check out sites suchas bodybuilding.com to learn how to do these exercises safely and effectively.
How,become,powerful,football,p