Be like a Pro

We stalked your favourite play­ers on In­sta­gram so that you can use their tips on train­ing and nutrition

Australian Four Four Two - - CONTENTS -

1Cris­tiano Ron­aldo @cris­tiano “Bat­tle ropes are a great train­ing tool if you have got a lower body injury,” ex­plains Un­der Ar­mour strength and con­di­tion­ing coach Mike Watts. “Use them as part of an up­per body cir­cuit.”

2Theo Walcott @the­owal­cott “A sus­pended TRX lunge mim­ics the type of move­ment that you will do on the pitch. The ca­bles pro­vide the re­sis­tance to build ham­string strength.”

3Wil­fred Bony @w.bony “Sin­gle leg hops over hur­dles can be used as an en­durance ex­er­cise. Try do­ing 20 con­tin­u­ously on one leg and then re­peat it on the other leg.”

4Steven Ger­rard @ste­venger­rard “Cold wa­ter im­mer­sion will ease mus­cle sore­ness af­ter a match – but don’t use it af­ter a weights ses­sion, as it halts post-ex­er­cise mus­cle growth.”

5Thomas Muller @es­muellert “A ro­ta­tional lunge stretch is a good sta­bil­ity ex­er­cise – it will help your bal­ance when twist­ing dur­ing a game.”

6Luke Shaw @luke­shaw23 “Play­ers should eat one por­tion of fruit and at least two por­tions of veg – prefer­ably or­ganic – with ev­ery meal.”

7Lionel Messi @leomessi “Eighty per cent of your diet should be made of good nutrition, but al­low 20 per cent for treats such as this one.”

8An­drea Pirlo @an­dreapirlo21 “If you can grow it or kill it, then eat it. Pro­cessed burg­ers don’t fall into that cat­e­gory, sadly, so avoid them.”

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