Neymar (born on February 5, 1992), known for his amazing skills and goals, is a famous Brazilian soccer player. Neymar is 5 feet 9 inches tall (175 cm) and weighs 150 pounds (68 kg).
Neymar Quick Info
- Complete Name: Neymar da Silva Santos Júnior
- Nicknames: Neymar Júnior, Neymar
- Date of Birth: February 5, 1992
- Birthplace: Mogi das Cruzes, Brazil
- Gender: Male
- Nationality: Brazilian
- Occupation: Footballer
- Zodiac Sign: Aquarius
Neymar Height and Weight
- Height in Feet: 5 feet 9 inches
- Height in Centimeters: 175 cm
- Weight in Kilogram: 68 kg
- Weight in Pounds: 150 lbs
Neymar Workout Principles
- Speed Training: Sprints and agility drills.
- Power Development: Strength exercises like squats and lunges.
- Balance Improvement: Pistol squats and multi-directional lunges.
- Cardio Exercises: Long-distance running and HIIT.
- Flexibility and Core Strength: Stretching and core exercises.
- Activity Variation: Hiking and futtoc.
- Rest and Recovery: Importance of rest days and injury prevention.
Neymar Workout Routine
Day One: Cardio, Calisthenics, Weights, and Run
Warm Up:
- Stretch
- Jog 800m
Workout 1 (Circuit – 4 Rounds):
- 400m run
- 15 Jump Squats
- 100 Jump Ropes
- 100m Sprint
- 15 Box Jumps
Workout 2:
- Back Squat (4×12)
- Weighted Lunges (4×12)
- Mountain Climbers (4×25)
- Plank Holds (4×60 seconds)
Cooldown:
10-minute jog
Day Two: Cardio or Activity Day
Options:
- Long Distance Cardio: Run a 5k (3.1 miles)
- High-Intensity Interval Training: 60 minutes on and off cardio (1 min on Run 5.5-9 mph, 1 min off: Run 2.5-3.5 mph)
Day Three: Cardio, Calisthenics, Weights, and Run
Warm Up:
- Stretch
- Jog 800m
Workout 1 (Circuit – 4 Rounds):
- 400m run
- 15 Jumping Lunges
- 100 Jump Ropes
- 100m Sprint
- 15 Goblet Squats
Workout 2:
- Front Squats (4×12)
- Leg Press (4×12)
- Leg Raises (4×25)
- Plank Holds (4×60 seconds)
Cooldown:
10-minute jog
Day Four: Cardio or Activity Day
- Long Distance Cardio: Run a 5k (3.1 miles)
- High-Intensity Interval Training: 60 minutes on and off cardio (1 min on: Run 5.5-9 mph, 1 min off: Run 2.5-3.5 mph)
Day Five: Cardio, Calisthenics, Weights, and Run
Warm Up:
- Stretch
- Jog 800m
Workout 1 (Circuit – 4 Rounds):
- 400m run
- 15 Pistol Squats (each leg)
- 100 Jump Ropes
- 100m Sprint
- 15 Weighted Step Ups
Workout 2:
- Overhead Squat (4×12)
- Hamstring Curls (4×12)
- Sit Ups (4×25)
- Plank Holds (4×60 seconds)
Cooldown:
10-minute jog
Neymar Diet and Nutrition
6:30 AM: Breakfast
Eggs or cereal, provide protein and carbohydrates for energy.
9:00 AM: Post-Soccer Practice Snack
Protein shake to aid muscle recovery and strength building.
12:30 PM: Lunch
Chicken, rice, and beans ensure a balanced meal with protein, carbohydrates, and fiber.
3:00 PM: Post-Gym Snack
Second protein shake to support muscle recovery and replenish energy levels.
7:00 PM: Dinner
Options like lasagna, risotto, or Japanese cuisine provide various nutrients and flavors.
Additional Notes
- Carbohydrates: Focus on carbs for energy.
- Balanced Diet: Prepared by a personal chef.
- Protein Shakes: Twice daily for muscle recovery.
- Hydration: Consistent hydration implied.
- Healthy Choices: Emphasis on a health-conscious diet.