Cristiano Ronaldo Body Transformation The Workout Home Studio
That's it! hello and welcome to our new tutorial, my name ist konzi and i got benny with me.And today we show you the top 5 exercises for the upper body and a six pack like christiano ronaldo have fun so let's get to our first exercise, what did you choose everybody wants to have a massive and trained chest chicken breast very few would want that, so every day is chest day and we start with the bench pressing you see my shoulders are lying on the bench, i've got a bridge, body tension.
The height, my eyes are under the barbell, searching the grip distance, pull out the barbell, get in position, eyes focus one point on the ceiling a rule of thumb, stretch the arms out completely, now we got the shoulder distance, now we go one hand to the outside, now you can orientate the distance for the other hand look for a spot on the ceiling, and let down the barbell place to keep and the angle of the elbow to torso are good to go eyes on the ceiling, breathe in, press.
Anyone who doesn't have a long barbell can also do it with short ones now like with the long one, the elbows should not go up instead they should stay in a 45 to 75 angle what might help, is not holding the barbells like this but a little rotation to the inside this is the wrong way, barbell completely straight do this under no circumstances or you will damage your shoulders hold them like this elbows a little more to the outside we just did a pressing exercise, now it's time for the counter movement, a pulling movement, we do the bend over row.
One step back, now bend over, on the mark you get tension in your upper leg, neutral head position alway in extension of your spine the barbell pulling from this position to your stomach and when you go down, relax your shoulders, don't hold it back, release it and pull it back to your stomach a little more to the hips again, who anyone who doesn't have a long barbell and wants to do it at home use a short one important, put your hand flat on the bench, on knee up, a relatively large sidestep, grab the barbell, built up tension in your back, shoulders released, tension in the back, shoulder is pulled back, and down.
Remember release shoulders, and pulled back and pull it to your hips release shoulders and pull it to your hips to the hips exactly, release shoulders, and to your hips exercise number 3 we to a shoulder exercise, shoulder pressing holding the barbell like a hammer, not this movement to get rid of rotation then tense your stomach and, push it up best you get some power from your leg to get in the right position in this position we breathe in our stomach, building up stability kick it up and now push it straight up.
A little more to the center of your body let it down with more control more control, coordination so if you got one stronger arm, you match them together with this exercise konzi definitely has a weak left arm the right one is the one i'm working with weight on your leg and push it up to the body center next exercise, we do push ups for push ups you take your shoulders back and pull up grab a little more than shoulder distance, take back shoulders, this movement and up.
Important for a push up, don't swing, a lot of people here start swinging and important don't let your shoulders come forward, who does this movement when he is pulled up, that the shoulder comes forward doesn't train the aimed muscle and pull up one, two , three, four, 23, 24, 25, 26, 27, 42, 43, 44 now we do a little exercise for the guns, so that they look good, normal biceps curls, you might know barbell in the hand, hold them like a hammer and move them, you turn them when you lift them up.
All these moves, we don't want to see and konzi show us his massive arms elbows close to your body there are some veins popping out of it you never know you take a diagonal bench, put it at a 45 angle, lift the weight up, from this position you put them behind your head and push them up stretch out completely, now let your arms down, and again, press you can look in the mirror if that helps you coordinate do you feel the stretch yes now we come to the pinnacle, the abs.
Exactly everybody wants to have abs hard as steel exercises for the abs, especially in the end, but on thing i have to say, you can train as hard as you can, abs are made in the kitchen everybody knows this sentence if you have too much fat on your belly, the abs won't ever be visible konzi will lay down on the floor, we do different levels this is for beginners, now hands to your chest, and up all the way up we can level it up, if we put the hands behind our head.
And we can crank it up a little more, if we put our legs flat on the floor now again the crunches you don't have to go that deep and the other thing is, what you have to look for by the planks pull the elbows inwards, and at the same time with your feet as if you be pushing something together the bottom lifts up, feet pull in, elbows pull in now we do a little coordination exercise for konzi, at first stretch the right arm out and left leg.
He already does the rest, now he hast to balance a little more nevertheless the belly is working you can do it for 30 seconds and the other side if can't do this in the beginning, you can start with just the arms or just the legs that's it so guys, that have been the top 7 exercises for the upper body especially for soccer players to get in shape like cristiano ronaldo hopefully you enjoyed it, thank you benny for your training and your tips thanks for having me, if you wanna see more you can visit my channel, there you'll find more information also about the right exercise techniques.
Top 5 Best Leg Exercises for Footballers How to get Faster more Shooting Power
Watch the tutorial until the end, because i'm going to give away the trousers from arys, which i'm wearing in this tutorial.Hi welcome to a new tutorial.My name is konzi and today i'm with benni.We are going to show you the top 5 leg exercises for footballers.If you don't his channel, yet check it out! we start with a squat.It is important that you stand shoulderwidth or a little bit wider.Your feet pointing about 30 degrees outwards.Take your elbows under the bar, not backwards, so that the upper body comes forward.
Starting in this position, the knees always go in one line with the feet.Never let you knees collapsing inward.The knees slide outwards in one line with the feet so that you go parallel in the sitting position.Breathe in when you're up to build up hull stress, go deep down and when you're going up, you breath out.The first exercise has it already all.What about people, who don't have a gym nearby someone who doesn't have a squat rack or power rack, can easily take a dumbbell.
You go into the same position like at a normal squat, and hold the dumbbell from underneath.Breathe in when you're up and then go down.During our first exercise, we have worked on our strength.Now we are going more to the explosive strength and do some box jumps by jumping on a bench.Just stand quite normal.It's important, when jumping up, that your knees don't collapse inwards, but keep standing in a neutral position.Take your arms with like you do usually, when you're sprinting.If you are advanced, you can enlarge the distance or put the bench higher.
It's like a ronaldo header.Exactly.If you wanna raise the difficulty and have dumbbells with you konzi is working here with 2x6kg, just take them in your hands and jump off.Alright.Give me a demonstration.Maximum explosive you already noticed, that it's more difficult, isn't it yes, you can feel the 12kg.Let's come to the third exercise.Ok, now again we're doing something for the strength.Or like you footballers say instep.Bring your feet in this instep position and make a big step forward.In the beginning this looks quit simple, but trust me, it's really difficult.
You start in this position and go deep down and then push upwards.Deep down..And push up again.A lot of football players have different strong legs e.G.The right one is stronger than the left and so it's easier to compensate a dysbalance.It's important, that the sidestep forwards is very big.Go downwards..And go explosive upwards.It's very important, that you don't lay up everything on the cervical vertebra, but on the trapeze like the bull neck with me.Not with me.Alright.Big sidestep.
.And go explosive upwards.Exactly.Breathing is the same like when doing squats.Exercise no 4 is again for the explosive strength.We start with pushups, do a little dribbling, go up like when doing a ronaldo header, and then do a little sprint.You can do this outside or wherever you like to.You don't need a gym for that.We start with two pushups, dribbling, header, sprint.Remember, when doing the pushups, that your ellbows do not go outside.A correct push up look like this.You arms don't go away from your body, but you choose a 45 to 75 angle.
Two push ups get up explosively, start with the dribbling, jump up for the header and then start the sprinting.Two push ups driblling on the spot go for the header explsovely and sprint.Let's come the fifth and last exercise for stronger legs and thighs for footballers.Now we are going to focus on the inner thigh muscles.When doing a romanian deadlift, you can pick up the barbell from the ground or from the rack.We lower the upper body forward and push the hips backwards.But we don't do this with our knees pressed through.The knees are slightly bent.
Slightly angled knees the upper body goes down the hips go backwards once again the upper body goes forwards, hips backwards, the knees are slightly angled.When you are in this position, there will come a stretch in the rear thigh.Keep your back straight up.We don't wanna do a crooked back like this! the tension is in the back.Take care, that your head is always an extension of your spine.When you go down and put your head into your neck, then it's not an extension of your spine.
Always look a few meters in front of you, when doing the romanian deadlift.These are the key factors of the romanian deadlift.If you don't have a barbell with you, you can do the following variation.Same stance width same performance hips backwards, upper body forwards with the only difference that we are now having a dumbbell.That's really good! it's a little bit like stretching, but more extrem.I think that's my favorite exercise.Here are the rules for the giveaway rate the tutorial and let me know in the comments, which legexercise is your favorite.
Top 5 Best Leg Exercises For Footballers How To Get Faster More Shooting Power
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