First, read the English article below.

Knowing how to play football is only part of the process. Professional athletes are in top physical condition. Expect to make working out a priority. Find the physical statistics of a few professional athletes and work hard to match them. Look into the workouts they do and make those exercises part of your routine. Perform exercises such as the bench press and the deadlift. Workout with the heaviest amount of weight you can lift correctly for 5 repetitions. Work the large muscle groups such as the chest, back, quadriceps, and hamstrings. Practice sprinting at increasing intervals. Start with trying to complete two 150-meter sprints in under 20 seconds. Rest for 30 seconds between each sprint.  As you build up endurance, increase the length and intensity of the sprints. Try doing three 200-meter sprints in under 30 seconds. Rest for 30 seconds between each run.  Make sure you give your body time to recover after each sprint. Rest for 3-5 minutes between each series of sprints.  Work on boosting your heart rate and keeping it high for a short amount of time. Playing football requires explosive energy in short busts. Find workouts that mimic that intensity. Training like a professional athlete means eating like one. Since you'll be doing a lot of heavy lifting, make sure you get enough protein. A good guideline is to make protein account for about 1/3 of your plate at each meal.  Eat lean proteins such as chicken, fish, and beans. Try to mix in a vegetarian meal once or twice a week. Soy is one of the healthier options for a vegetarian lean protein.  Your position will depend on the amount of calories you  need to eat. If you need to be light on your feet, aim for 3,000-5,000 calories during training. If you're a lineman, you may end up needing 8,000 calories. 

Now, please write a short abstract for it in Indonesian. Abstract:
Berolahragalah seperti atlet profesional. Fokuslah pada latihan angkat beban. Perkuat stamina Anda. Praktikkan pola makan sehat.