里奧自揭操fit大計
晌剛結束嘅2012/13賽季英超聯賽，中堅里奧費迪南嘅表現，相信各位曼聯迷都好滿意，走位、體能依然KEEP得好好，但唔講唔知，原來佢有秘誤! 咪就係呢位34歲中堅SET好一套健身計劃，包括每日都會做300下掌上壓，就算放緊假都唔例外。
日前里奧仲晌自己Facebook中上傳咗一張做緊sit-up嘅相，之後仲披露即使放緊假，佢都每日都唔會停止自己嘅健身計劃，內容包括先騎20分鐘單車熱身，然後做6組掌上壓，每組50次，共300次，此外仲有6組、每組10次正反手引體上升，4組、每組10次拉背，以及4組、每組10次舉啞鈴等 。
This is Ferdinand's gym work:
20min bike warm-up
6 X 50 push-ups
6 X 8 flies (chest) weight that burns around reps 5/6
6 X 10 Pull ups (mixed grips)
4 X 10 pull downs (whatever weight that gets you burning around rep 7/8)
4 X 10 bicep curls (weight: follow same as above)
Core: 10 mins of minute on, minute off forearm planks
Some slow hurdle work to open up the groins + loosen up the quad + hamstring muscles before I start running tomorrow.
fit到呢...
英國《郵報》仲披露，除了呢啲之外，里奧仲跟曼聯老將傑斯一起練瑜伽，這項運動已經幫助到傑斯一直踢到40歲，話唔定里奧費迪南繼傑斯後，仲有機會可以踢到40歲。
日前里奧仲晌自己Facebook中上傳咗一張做緊sit-up嘅相，之後仲披露即使放緊假，佢都每日都唔會停止自己嘅健身計劃，內容包括先騎20分鐘單車熱身，然後做6組掌上壓，每組50次，共300次，此外仲有6組、每組10次正反手引體上升，4組、每組10次拉背，以及4組、每組10次舉啞鈴等 。
This is Ferdinand's gym work:
20min bike warm-up
6 X 50 push-ups
6 X 8 flies (chest) weight that burns around reps 5/6
6 X 10 Pull ups (mixed grips)
4 X 10 pull downs (whatever weight that gets you burning around rep 7/8)
4 X 10 bicep curls (weight: follow same as above)
Core: 10 mins of minute on, minute off forearm planks
Some slow hurdle work to open up the groins + loosen up the quad + hamstring muscles before I start running tomorrow.
fit到呢...
英國《郵報》仲披露，除了呢啲之外，里奧仲跟曼聯老將傑斯一起練瑜伽，這項運動已經幫助到傑斯一直踢到40歲，話唔定里奧費迪南繼傑斯後，仲有機會可以踢到40歲。