{"id":168350,"date":"2017-03-18T00:00:00","date_gmt":"2017-03-17T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/"},"modified":"2023-11-02T13:28:31","modified_gmt":"2023-11-02T12:28:31","slug":"dwayne-johnson-the-rock-treninkovy-plan-strava","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/","title":{"rendered":"Tr\u00e9nujte jako Dwayne &#8220;The Rock&#8221; Johnson"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/#The_Rock_a_jeho_ranni_silenstvi\" title=\"The Rock a jeho rann\u00ed \u0161\u00edlenstv\u00ed\">The Rock a jeho rann\u00ed \u0161\u00edlenstv\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/#Triskani_zavazim\" title=\"T\u0159\u00edsk\u00e1n\u00ed z\u00e1va\u017e\u00edm\">T\u0159\u00edsk\u00e1n\u00ed z\u00e1va\u017e\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/#Vzdy_fit_pro_film\" title=\"V\u017edy fit pro film\">V\u017edy fit pro film<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/#Kdyz_se_den_konci\" title=\"Kdy\u017e se den kon\u010d\u00ed\">Kdy\u017e se den kon\u010d\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/#Dwayne_The_Rock_Johnson_a_jeho_treninkovy_plan\" title=\"Dwayne The Rock Johnson a jeho tr\u00e9ninkov\u00fd pl\u00e1n\">Dwayne The Rock Johnson a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/#Stravovani_s_Dwaynem\" title=\"Stravov\u00e1n\u00ed s Dwaynem\">Stravov\u00e1n\u00ed s Dwaynem<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jm\u00e9no Dwayne &#8220;The Rock&#8221; Johnson snad nen\u00ed t\u0159eba nikomu p\u0159edstavovat. Je to americk\u00fd <strong>profesion\u00e1ln\u00ed wrestler a herec,<\/strong> kter\u00fd velmi dob\u0159e v\u00ed, co to stoj\u00ed dostat se na vrchol. Poznejte <strong>jeho<\/strong> <strong>tajemstv\u00ed \u00fasp\u011bchu<\/strong>, kter\u00e9 m\u016f\u017eete aplikovat i na sv\u016fj \u017eivot a p\u0159ibl\u00ed\u017e\u00ed v\u00e1s k va\u0161im <strong>fitness i \u017eivotn\u00edm c\u00edl\u016fm.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"642\" height=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403936\" style=\"width:554px;height:775px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg 642w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait-286x400.jpg 286w\" sizes=\"auto, (max-width: 642px) 100vw, 642px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: David Shankbone<br>https:\/\/commons.wikimedia.org\/wiki\/File:Dwayne_The_Rock_Johnson_2009_street_portrait.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-left\">Jsou <strong>4 hodiny r\u00e1no a slunce teprve za\u010d\u00edn\u00e1 vych\u00e1zet <\/strong>nad luxusn\u00edmi Landmark Ranch Estates, na Florid\u011b. V\u011bt\u0161ina rezident\u016f \u017eij\u00edc\u00ed v t\u00e9to obytn\u00e9 oblasti &#8211; v\u010detn\u011b NFL cornerbacka jm\u00e9nem Asante Samuel a New York Jets wide receiver-a jm\u00e9nem Brandon Marshall &#8211; jsou v jejich multimili\u00f3nov\u00fd domech st\u00e1le ukryt\u00ed v posteli, aby zachytili je\u0161t\u011b p\u00e1r cenn\u00fdch hodin sp\u00e1nku. Zat\u00edmco v\u011bt\u0161ina lid\u00ed v t\u00e9to oblasti je\u0161t\u011b nevst\u00e1v\u00e1, hollyvoodsk\u00e1 superstar a profesion\u00e1ln\u00ed z\u00e1pasn\u00edk na polovi\u010dn\u00ed \u00favazek Dwayne &#8220;The Rock&#8221; Johnson je u\u017e <strong>nejm\u00e9n\u011b p\u016fl hodinu na nohou<\/strong>, natahuje si svaly, obl\u00e9k\u00e1 oble\u010den\u00ed na cvi\u010den\u00ed, <strong>aby se p\u0159ipravil na sv\u016fj tradi\u010dn\u00ed rann\u00ed ritu\u00e1l<\/strong>. Kdy\u017e vstoup\u00ed na verandu, zhluboka se nadechne, aby naplnil pl\u00edce \u010derstv\u00fdm vzduchem Floridy, a <strong>usm\u011bje se<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jakmile se za\u010dnou pouli\u010dn\u00ed sv\u011btla vyp\u00ednat, 43 -let\u00fd Dwayne u\u017e dupe po \u0161ed\u00fdch \u0161t\u011brkovit\u00fdch stezk\u00e1ch, b\u011b\u017e\u00ed pod\u00e9l vysok\u00fdch palem. Hudba mu \u0159ve ze sluch\u00e1tek, a uv\u011bdomuje si, \u017ee <strong>ho n\u011bkdo m\u016f\u017ee nazvat \u0161\u00edlen\u00fdm<\/strong>, ale jak s\u00e1m tvrd\u00ed, toto je <strong>odhodl\u00e1n\u00ed<\/strong>, kter\u00e9 ho dr\u017e\u00ed ve form\u011b, a kter\u00e9 <strong>z n\u011bj ud\u011blalo jednoho z nejvyhled\u00e1van\u011bj\u0161\u00edch ak\u010dn\u00edch hv\u011bzd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017edodenn\u00ed rann\u00ed kardio <\/strong>je pouze mal\u00e9 ozuben\u00e9 kole\u010dko v jeho dob\u0159e naolejovan\u00fd stroji, kter\u00fd je rock tr\u00e9ninkov\u00fd re\u017eim. Aby dos\u00e1hl tuto postavu, <strong>str\u00e1vil v\u011bt\u0161inu \u017eivota pracov\u00e1n\u00edm na n\u00ed<\/strong>. Sv\u011bdomit\u011b se <strong>dr\u017e\u00ed p\u0159\u00edsn\u00e9ho tr\u00e9ninkov\u00e9ho a stravovac\u00edho pl\u00e1nu<\/strong>. Abyste pln\u011b ocenili, jak tvrd\u011b na sob\u011b pracuje, a v jak\u00e9 <strong>perfektn\u00ed kondici <\/strong>na jakoukoli roli se nach\u00e1z\u00ed, pod\u00edvejte si jeho pohyb po 24 hodin.<\/p>\n<\/div>\n<\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49360,28324,5075,28621,49009,46027,47623,36310,28338,36229,48997,44941\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Rock_a_jeho_ranni_silenstvi\"><\/span>The Rock a jeho rann\u00ed \u0161\u00edlenstv\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Johnson\u016fv b\u011bh je intenzivn\u00ed. Jeho t\u00edlko je tak mokr\u00e9 od potu, \u017ee by se dalo \u017ed\u00edmat. Ale je\u0161t\u011b je <strong>daleko od vy\u010derp\u00e1n\u00ed<\/strong>. Ve skute\u010dnosti se t\u00edmto <strong>c\u00edt\u00ed kompletn\u011b pos\u00edlen<\/strong>. Zat\u00edmco n\u00e1pad vst\u00e1t brzy, kv\u016fli n\u011bjak\u00e9mu rann\u00edmu cvi\u010den\u00ed se jev\u00ed jako no\u010dn\u00ed m\u016fra pro v\u011bt\u0161inu lid\u00ed, Dwayne v\u011b\u0159\u00ed, \u017ee <strong>tr\u00e9nov\u00e1n\u00ed na p\u0159elomu sv\u00edt\u00e1n\u00ed ho spr\u00e1vn\u011b nastav\u00ed po zbytek cel\u00e9ho dne<\/strong>. &#8220;<em>Miluji rann\u00ed tvrd\u00e9 tr\u00e9ninky takto brzy, abych za\u010dal den spr\u00e1vnou nohou, a to psychicky i fyzicky<\/em> &#8221; <strong>\u0159\u00edk\u00e1<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"> <em>\u201e<em>V z\u00e1vislosti na tom, pro jakou roli tr\u00e9nuji, si obvykle d\u00e1m 30-50 minut na eliptick\u00e9m trena\u017e\u00e9ru. Je to hned prvn\u00ed v\u011bc, a\u017e pak sn\u00edm sn\u00eddani.<\/em>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se zmi\u0148uje o sv\u00e9m rann\u00edm j\u00eddle, na jeho tv\u00e1\u0159i <strong>se mu zableskne milionov\u00fd \u00fasm\u011bv<\/strong>. Pokud existuje n\u011bco, co ho bav\u00ed v\u00edce ne\u017e <strong>tr\u00e1ven\u00ed \u010dasu v posilovn\u011b <\/strong>a pobaven\u00ed fanou\u0161k\u016f &#8211; a\u0165 u\u017e je na st\u0159\u00edbrn\u00e9m pl\u00e1tn\u011b nebo v z\u00e1pasnick\u00fd ringu &#8211; tak je to <strong>jezen\u00ed<\/strong>. Samoz\u0159ejm\u011b, v\u017edy se ujist\u00ed, \u017ee cokoliv co do t\u011bla d\u00e1, mu pom\u016f\u017ee p\u0159i pod\u00e1v\u00e1n\u00ed nejlep\u0161\u00edch v\u00fdkon\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>&#8220;Jezte moud\u0159e. Obecn\u011b j\u00edm 5 j\u00eddel denn\u011b. Jsem v\u017edy p\u0159ipraven, organizovan\u00fd a <strong>v\u0161e m\u00e1m napl\u00e1novan\u00e9 dop\u0159edu <\/strong>podle toho, co chci dos\u00e1hnout. Obvykle za\u010d\u00edn\u00e1m den <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00edm <\/a>a ovesn\u00fdmi vlo\u010dkami na sn\u00eddani, &#8220;vysv\u011btluje, zat\u00edmco h\u00e1z\u00ed j\u00eddlo do \u00fast. &#8220;Dal\u0161\u00ed hlavn\u00ed j\u00eddla v m\u00e9 strav\u011b zahrnuj\u00ed ku\u0159e, steak filety, vaje\u010dn\u00e9 b\u00edlky, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, brokolici, plat\u00fdzy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017ei<\/a>, pe\u010den\u00fd brambor, listov\u00e9 sal\u00e1ty, papriky, houby a cibule a pak kaseinov\u00fd protein.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"890\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403951\" style=\"width:843px;height:668px\" title=\"Co j\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-400x317.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena.jpg 1136w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Triskani_zavazim\"><\/span>T\u0159\u00edsk\u00e1n\u00ed z\u00e1va\u017e\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Pozd\u011bji sed\u00ed v sv\u00e9 obl\u00edben\u00e9 floridsk\u00e9 posilovn\u011b <strong>na ploch\u00e9 lavi\u010dce se dv\u011bma 45 kg jednoru\u010dkami<\/strong>. Krom\u011b hrstky rann\u00edch pt\u00e1\u010dat cvi\u010d\u00edc\u00edch d\u0159epy, mrtv\u00e9 tahy a plyometrick\u00e9 cviky, <strong>je posilovna prakticky pr\u00e1zdn\u00e1<\/strong>. Doprov\u00e1z\u00ed ji jen zvuk \u010dty\u0159 velk\u00fdch repr\u00e1k\u016f. Kdy\u017e \u017eijete <strong>chaotick\u00fd a zanepr\u00e1zdn\u011bn\u00fd \u017eivot<\/strong> jako Johnson, klidn\u00fd \u010das m\u016f\u017ee b\u00fdt velmi vz\u00e1cn\u00fd. S nik\u00fdm v okol\u00ed, kdo by jej obt\u011b\u017eoval nebo si ptal autogram, se m\u016f\u017ee <strong>pln\u011b soust\u0159edit<\/strong> na to, aby dal do \u017eeleza v\u0161e, <strong>co je pro n\u011bj centrem jeho \u010dasto bl\u00e1zniv\u00e9ho \u017eivota.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201e<em>Tr\u00e9nink je moje terapie a <strong>je to levn\u011bj\u0161\u00ed ne\u017e psychiatr<\/strong>. Up\u0159\u00edmn\u011b, nedok\u00e1\u017eu si p\u0159edstavit \u017eivot bez tr\u00e9ninku a pro dosa\u017een\u00ed v\u00fdsledk\u016f &#8211; jako p\u0159i v\u0161em v \u017eivot\u011b, obzvl\u00e1\u0161t\u011b p\u0159i tr\u00e9nov\u00e1n\u00ed &#8211; neexistuje \u017e\u00e1dn\u00e1 n\u00e1hrada za tvrdou pr\u00e1ci.<\/em>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Po sn\u00eddani se d\u00e1m do pr\u00e1ce s p\u011bkn\u00fdm tr\u00e9ninkem a t\u0159\u00edsk\u00e1n\u00edm z\u00e1va\u017e\u00ed &#8211; <strong>epick\u00e1 bolest, epick\u00e9 v\u00fdsledky<\/strong>. Kladu d\u016fraz na &#8220;spolu zv\u00edt\u011bz\u00edme&#8221; a &#8220;tr\u00e9ninkem k pokroku&#8221;, tak\u017ee to sd\u00edl\u00edm i prost\u0159ednictv\u00edm soci\u00e1ln\u00edch m\u00e9di\u00ed. Star\u00e1m se o tr\u00e9nink jako o metaforu \u017eivota &#8211; <strong>nad\u0161en\u00ed, odhodl\u00e1n\u00ed, touha, pracovn\u00ed etika, \u00fasp\u011bch a selh\u00e1n\u00ed<\/strong> &#8211; v\u0161e v \u017eivot\u011b beru.&#8221;&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson ur\u010dit\u011b v\u011b\u0159\u00ed v praktikov\u00e1n\u00ed toho, co hl\u00e1s\u00e1. A to zejm\u00e9na, kdy\u017e p\u0159ijde na \u010das v posilovn\u011b. Nam\u00edsto n\u00e1sledov\u00e1n\u00ed <strong>mnoha tr\u00e9ninkov\u00fdch rutin<\/strong>, up\u0159ednost\u0148uje n\u00e1sledov\u00e1n\u00ed odzkou\u0161en\u00e9ho a <strong>ov\u011b\u0159en\u00e9ho kulturistick\u00e9ho modelu<\/strong> zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah pravideln\u011b, tak\u017ee <strong>st\u00e1le m\u00e1 svalov\u00e9 zisky<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>&#8220;Tr\u00e9nuji <strong>6 dn\u00ed v t\u00fddnu<\/strong> a obvykle r\u00e1no, ale v\u017edy to z\u00e1vis\u00ed od m\u00e9ho rozvrhu. N\u011bkdy tr\u00e9nuji i ve\u010der,&#8221; <\/em><strong>\u0159\u00edk\u00e1<\/strong><em>. &#8220;Ale jednozna\u010dn\u011b preferuji rann\u00ed tr\u00e9nink. Na tr\u00e9ninc\u00edch odd\u011bluji \u010d\u00e1sti t\u011bla: nohy, z\u00e1da, hrudn\u00edk, biceps a triceps. Kombinuji jednoru\u010dky, velkou \u010dinku, lana a stroje.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403966\" style=\"width:777px;height:674px\" title=\"Jak cvi\u010d\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012-400x347.jpg 400w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_2012.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\"><em>\u201e<em>M\u016fj tr\u00e9nink se konstantn\u011b m\u011bn\u00ed a p\u0159izp\u016fsobuje, ale v\u011bt\u0161inou d\u011bl\u00e1m <strong>4 s\u00e9rie po 12 opakov\u00e1n\u00ed s odpo\u010dinkem 60-90 sekund<\/strong>. Nehraji si v posilovn\u011b. V\u017edy se sna\u017e\u00edm, abych byl nejtvrd\u0161\u00ed tr\u00e9nuj\u00edc\u00ed \u010dlov\u011bk v&nbsp;m\u00edstnosti, a uji\u0161\u0165uji se, \u017ee t\u0159\u00edsk\u00e1m, abych zas\u00e1hl do m\u00fdch nejlep\u0161\u00edch schopnost\u00ed.<\/em>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzdy_fit_pro_film\"><\/span>V\u017edy fit pro film<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nov\u00e1n\u00ed neznamen\u00e1 pro Dwayna pouze to, aby vypadal dob\u0159e bez tri\u010dka. Tr\u00e9nuje intenzivn\u011b, tak\u017ee dok\u00e1\u017ee ud\u011blat tolik kousk\u016f jak je jen fyzicky mo\u017en\u00e9 a vypadaj\u00ed co nejrealisti\u010dt\u011bj\u0161\u00ed. Ve filmov\u00e9m trh\u00e1ku <em>&#8220;Furious 7&#8221;<\/em> a katastrofick\u00e9m filmu <em>&#8220;San Andreas&#8221;,<\/em> byl Johnson zapojen do n\u011bkolika z\u00e1bavn\u00fdch a fyzicky n\u00e1ro\u010dn\u00fdch kousk\u016f. Jak vysv\u011btluje b\u011bhem pop\u00edjen\u00ed velk\u00e9ho hrnku k\u00e1vy po jeho brzk\u00e9m tr\u00e9ninku, m\u011bl <strong>r\u00e1zn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<\/strong> pro lo\u0148sk\u00fd film <em>&#8220;Hercules&#8221;, <\/em>kter\u00fd <strong>ho dostal do dobr\u00e9 formy pro jeho n\u00e1sleduj\u00edc\u00ed \u00fakoly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>&#8220;\u0160t\u011bst\u00edm je, \u017ee tyto filmy nav\u00e1zaly na film Hercules, co\u017e byl \u00fakol, kv\u016fli kter\u00e9mu jsem <strong>tr\u00e9noval a pracoval tak tvrd\u011b <\/strong>jako je\u0161t\u011b pro nic jin\u00e9ho. Bylo to 8 m\u011bs\u00edc\u016f bouch\u00e1n\u00ed a t\u0159\u00edsk\u00e1n\u00ed,&#8221; <\/em><strong>vzpom\u00edn\u00e1<\/strong><em>. &#8220;\u017dil jsem s\u00e1m a uzamkl jsem se daleko v Budape\u0161ti na 6 m\u011bs\u00edc\u016f b\u011bhem nat\u00e1\u010den\u00ed filmu Hercules a pak n\u00e1sledovalo Furious 7 a San Andreas.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kv\u016fli filmu San Andreas musel <strong>zna\u010dn\u011b zm\u011bnit tr\u00e9nink<\/strong>, aby byl schopen zvl\u00e1dnout roli, kterou devastuj\u00edc\u00ed zem\u011bt\u0159esen\u00ed v Californii vy\u017eaduje. To nebyl snadn\u00fd \u00fakol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;<em>V San Andreas hraji prvn\u00edho respondenta mezi LA hasi\u010di, a bylo <strong>neuv\u011b\u0159iteln\u011b vzru\u0161uj\u00edc\u00ed<\/strong> pracovat s t\u011bmito chlapy a<strong> sladit tr\u00e9nink a stravu<\/strong>, abych z\u00e1pas do tohoto charakteru,&#8221; <\/em><strong>vysv\u011btluje<\/strong><em>. &#8220;Tato role vy\u017eaduje hodn\u011b core s\u00edly, hodn\u011b jsem tr\u00e9noval s lanem, m\u011bl jsem vodn\u00ed tr\u00e9ninky a tr\u00e9ninky s vlastn\u00ed vahou. Velmi jsem si to u\u017eil a m\u016fj respekt pro chlapy, kte\u0159\u00ed d\u011blaj\u00ed tuto pr\u00e1ci, enormn\u011b vzrostl. Jsou to <strong>skute\u010dn\u00ed hrdinov\u00e9<\/strong> v prav\u00e9m slova smyslu.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ve filmu <em>Furious 7 <\/em>Dwayne v\u011bd\u011bl, \u017ee ho \u010dek\u00e1 srovn\u00e1v\u00e1n\u00ed <strong>s Jasonem Stathama<\/strong>, pokud jde o fyzick\u00fd vzhled. P\u0159esto\u017ee je Johnson zvykl\u00fd b\u00fdt <strong>nejv\u011bt\u0161\u00edm a nejhor\u0161\u00edm mu\u017eem na place<\/strong>, byl \u0161\u0165astn\u00fd, \u017ee mohl sd\u00edlet z\u00e1\u0159i reflektor\u016f se Stathama v jejich epick\u00fdch bitv\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Bitva, kterou jsem m\u011bl s Jasonem Stathama v \u00favodn\u00ed sc\u00e9n\u011b, byla skute\u010dn\u011b o n\u011b\u010dem jin\u00e9m. Bylo to velmi zvl\u00e1\u0161tn\u00ed. B\u011bhem t\u011bch v\u0161ech let jsem m\u011bl p\u0159\u00edle\u017eitost bojovat s mnoha <strong>mu\u017ei s v\u00fdbornou reputac\u00ed<\/strong>, pokud jde o &#8220;hollywoodsk\u00e9 tuh\u00e9 chlapce&#8221;, ak\u010dn\u00ed chlapce a mu\u017esk\u00e9 akce, ale Jason Statham byl opravdu \u0159\u00e1dn\u00fd kus. P\u0159i v\u0161\u00ed \u00fact\u011b v\u016f\u010di chlap\u016fm, se kter\u00fdmi jsem bojoval v minulosti na pl\u00e1tn\u011b,&#8221; <\/em><strong>\u0159\u00edk\u00e1 Johnson.<\/strong><em> &#8220;To, co Jason p\u0159in\u00e1\u0161\u00ed je autenticita. On to ne jen hraje, kdy\u017e bojuje, on je naprosto d\u016fv\u011bryhodn\u00fd. Jason je skute\u010dn\u011b tvrd\u00fd chlap, v\u011b\u0159te mi.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdyz_se_den_konci\"><\/span>Kdy\u017e se den kon\u010d\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Kdy\u017e se den bl\u00ed\u017e\u00ed ke konci, The Rock \u0159\u00edd\u00ed sv\u016fj gigantick\u00fd Ford F-150, takov\u00e1 <em>&#8220;\u010dern\u00e1 gorila&#8221;,<\/em> dlouhou klikatou cestou do sv\u00e9ho s\u00eddla. P\u0159esto\u017ee je zn\u00e1m\u00fd <strong>sv\u00fdm naka\u017eliv\u00fdm charismatem<\/strong>, Dwayne je p\u0159i p\u0159echodu p\u0159es sousedstv\u00ed tich\u00fd a zamy\u0161len\u00fd. Kone\u010dn\u011b, v\u011bt\u0161ina lid\u00ed <strong>nedostane \u0161anci \u017e\u00edt sv\u00e9 sny<\/strong> a b\u00fdt ak\u010dn\u00ed hv\u011bzdou, nebo si nenajde \u010das a nedostane se do \u017eivotn\u00ed formy. P\u0159esto, The Rock <strong>postavil kari\u00e9ru<\/strong> pr\u00e1v\u011b na tomto. Je to n\u011bco, co d\u011bl\u00e1 r\u00e1d a n\u011bco, co neust\u00e1le zlep\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson zas a znovu uk\u00e1zal, pro\u010d se nikdo nep\u0159ibl\u00ed\u017e\u00ed<strong> k jeho levelu<\/strong>, kdy\u017e hraje nep\u0159ekonateln\u00e9ho ak\u010dn\u00edho hrdinu. <em>&#8220;Miluji to&#8221;,<\/em> \u0159\u00edk\u00e1 s obrovsk\u00fdm \u00fasm\u011bvem na tv\u00e1\u0159i. <em>&#8220;Vytv\u00e1\u0159en\u00ed a udr\u017eov\u00e1n\u00ed t\u011bchto druh\u016f postav vy\u017eaduje pozornost v\u016f\u010di detail\u016fm, proto\u017ee n\u011bkdy mus\u00edte ubrat nebo naopak- p\u0159idat kardio, tr\u00e9novat dvakr\u00e1t denn\u011b nebo p\u0159ij\u00edmat v\u00edce \u010di m\u00e9n\u011b kalori\u00ed. Je to v\u017edy o konstantn\u00edm stavu proud\u011bn\u00ed, kter\u00e9 to d\u011bl\u00e1 skute\u010dn\u011b vzru\u0161uj\u00edc\u00edm.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dwayne_The_Rock_Johnson_a_jeho_treninkovy_plan\"><\/span><span style=\"color: #ff6600;\">Dwayne The Rock Johnson a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Cel\u00e9 roky Dwayne Johnson pracoval na tom, aby dos\u00e1hl t\u011blo, jak\u00e9 cht\u011bj\u00ed m\u00edt mu\u017ei, a ke kter\u00e9mu cht\u011bj\u00ed b\u00fdt \u017eeny bl\u00ed\u017e. Nicm\u00e9n\u011b tajemstv\u00ed jeho \u00fasp\u011bchu je skute\u010dn\u011b jednoduch\u00e9: <strong>zved\u00e1 t\u011b\u017ek\u00e9 v\u00e1hy, tr\u00e9nuje tvrd\u011b a \u010dasto<\/strong>. Pod\u00edvejte se na jeho uk\u00e1zkov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, a pokud m\u00e1te odvahu, vyzkou\u0161ejte ho, nebo si <strong>ho p\u0159izp\u016fsobte pro dosa\u017een\u00ed va\u0161ich c\u00edl\u016f.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DEN 1: NOHY<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 &#8211; 50 minut<\/p>\n\n\n\n<p>\u2022 V\u00fdpady do ch\u016fze s velkou \u010dinkou: 4 s\u00e9rie, 25 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Leg press: 4 s\u00e9rie, 25 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Protahov\u00e1n\u00edm b\u00e9rce v sed\u011b (leg extension): 3 s\u00e9rie, 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 D\u0159ep s obouru\u010dn\u00ed \u010dinkou: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken d\u0159ep: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken d\u0159ep na jedn\u00e9 noze: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Rumunsk\u00fd mrtv\u00fd tah: 4 s\u00e9rie, 10 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Zakop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji v sed\u011b: 3 s\u00e9rie, 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 rozno\u017eov\u00e1n\u00ed: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DEN 2: Z\u00c1DA<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 &#8211; 50 minut<\/p>\n\n\n\n<p>\u2022 P\u0159\u00edtahy v sed\u011b p\u0159es horn\u00ed kladku: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Kr\u010den\u00ed ramen s velkou \u010dinkou: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 P\u0159\u00edtahy v p\u0159edklonu jednoru\u010dn\u00ed \u010dinky: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Mrtv\u00fd tah s obouru\u010dn\u00ed \u010dinkou: 3 s\u00e9rie, 10 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Shyby se \u0161irok\u00fdm \u00fachopem: 3 s\u00e9rie do selh\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Zved\u00e1n\u00ed ramen s jednoru\u010dn\u00edmi \u010dinkami: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Obr\u00e1cen\u00e9 p\u0159\u00edtahy na z\u00e1da: 3 s\u00e9rie do selh\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Hyperextense: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DEN 3: RAMENA<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 &#8211; 50 minut<\/p>\n\n\n\n<p>\u2022&nbsp;Tlaky na ramena s jednoru\u010dkami: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Military press ve stoje: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 P\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Rozpa\u017eov\u00e1n\u00ed: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Stahov\u00e1n\u00ed kladky nadhmatem: 4 s\u00e9rie, 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Upa\u017eov\u00e1n\u00ed v p\u0159edklonu na kladce: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DEN 4: RUCE \/ B\u0158ICHO<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 &#8211; 50 minut<\/p>\n\n\n\n<p>\u2022 Bicepsov\u00fdch zdvih s jednoru\u010dkami: 4 s\u00e9rie, 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 N\u00e1razov\u00e9 zdvih s jednoru\u010dkami: 4 s\u00e9rie, 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Bicepsov\u00fdch zdvih na lavi\u010dce v p\u0159edklonu: 4 s\u00e9rie do selh\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Tricepsov\u00e9 stahy horn\u00ed kladky: 4 s\u00e9rie, 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Tricepsov\u00e9 extenze zponad hlavy: 3 s\u00e9rie, 15 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Kliky na bradlech: 3 s\u00e9rie do selh\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Zved\u00e1n\u00ed nohou ve visu: 4 s\u00e9rie, 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 P\u0159\u00edtahy ramen k p\u00e1nvi s \u00fachopem lana p\u0159es horn\u00ed kladku vkle\u010de: 4 s\u00e9rie, 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Rusk\u00fd twist: 4 s\u00e9rie 20 opakov\u00e1n\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DEN 5: NOHY<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 &#8211; 50 minut<\/p>\n\n\n\n<p>\u2022 V\u00fdpady do ch\u016fze s velkou \u010dinkou: 4 s\u00e9rie, 25 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Leg press: 4 s\u00e9rie, 25 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Protahov\u00e1n\u00edm b\u00e9rce v sed\u011b (leg extension): 3 s\u00e9rie, 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 D\u0159ep s obouru\u010dn\u00ed \u010dinkou: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken d\u0159ep: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken d\u0159ep na jedn\u00e9 noze: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Rumunsk\u00fd mrtv\u00fd tah: 4 s\u00e9rie, 10 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Zakop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji v sed\u011b: 3 s\u00e9rie, 20 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Rozno\u017eov\u00e1n\u00ed: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DEN 6: HRUDN\u00cdK<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 &#8211; 50 minut<\/p>\n\n\n\n<p>\u2022 Bench press s velkou \u010dinkou: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Tlak na \u0161ikm\u00e9 lavi\u010dce s jednoru\u010dkami: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Tlak na rovn\u00e9 lavi\u010dce s jednoru\u010dkami: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Obouru\u010dn\u00ed stahov\u00e1n\u00ed kladky na lavi\u010dce: 4 s\u00e9rie do selh\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Kladivov\u00e9 tlaky na lavi\u010dce: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p><strong>Extra:<\/strong><\/p>\n\n\n\n<p>\u2022 Obouru\u010dn\u00ed stahov\u00e1n\u00ed protism\u011brn\u00e9 kladky ve stoje: 4 s\u00e9rie, 12 opakov\u00e1n\u00ed<\/p>\n\n\n\n<p>\u2022 Kliky na bradlech: 4 s\u00e9rie do selh\u00e1n\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">DEN 7: ODDECH<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stravovani_s_Dwaynem\"><\/span><span style=\"color: #ff6600;\">Stravov\u00e1n\u00ed s Dwaynem<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Rock tvrd\u00ed, \u017ee zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah a tvrd\u00fd tr\u00e9nink je pouze polovina boje p\u0159i budov\u00e1n\u00ed sval\u016f. Mus\u00edte konzumovat i spr\u00e1vn\u00e9 j\u00eddlo. Pokud netr\u00e9nuje pro roli jako Hercules, kv\u016fli kter\u00e9 jedl 7 proteinov\u00fdch j\u00eddel denn\u011b, dodr\u017euje 5 j\u00eddel denn\u011b ve sv\u00e9m stravovac\u00edm re\u017eimu.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">J\u00eddlo 1<\/h3>\n\n\n\n<p>\u2022 Steak ze sv\u00ed\u010dkov\u00e9 &#8211; 280 gram\u016f<\/p>\n\n\n\n<p>\u2022 2 hrnky ovesn\u00fdch vlo\u010dek<\/p>\n\n\n\n<p>\u2022 3 vaje\u010dn\u00e9 b\u00edlky<\/p>\n\n\n\n<p>\u2022 1 vejce<\/p>\n\n\n\n<p>\u2022 Melounov\u00e1 \u0161\u0165\u00e1va &#8211; 1 poh\u00e1r&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">J\u00eddlo 2<\/h3>\n\n\n\n<p>\u2022 2 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a><\/p>\n\n\n\n<p>\u2022 2 papriky<\/p>\n\n\n\n<p>\u2022 2 houby<\/p>\n\n\n\n<p>\u2022 3 hrnky brokolice<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1 proteinov\u00fd n\u00e1poj<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">J\u00eddlo 3<\/h3>\n\n\n\n<p>\u2022 Losos &#8211; 220 gram\u016f<\/p>\n\n\n\n<p>\u2022 8 \u0161pi\u010dek ch\u0159estu<\/p>\n\n\n\n<p>\u2022 2 vejce<\/p>\n\n\n\n<p>\u2022 2 hrnky r\u00fd\u017ee<\/p>\n\n\n\n<p>\u2022 3 hrnky brokolice<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">J\u00eddlo 4<\/h3>\n\n\n\n<p>\u2022 Steak ze sv\u00ed\u010dkov\u00e9 &#8211; 280 gram\u016f<\/p>\n\n\n\n<p>\u2022 3 pe\u010den\u00e9 brambory<\/p>\n\n\n\n<p>\u2022 8 \u0161pi\u010dek ch\u0159estu<\/p>\n\n\n\n<p>\u2022 1 sklenice \u010derstv\u011b odstaven\u00fdch pomeran\u010de<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">J\u00eddlo 5<\/h3>\n\n\n\n<p>\u2022 <a title=\"No\u010dn\u00ed proteiny\" href=\"https:\/\/gymbeam.cz\/nocni-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">Kaseinov\u00fd protein<\/a> 20 gram\u016f<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 10 vaje\u010dn\u00fdch b\u00edlk\u016f (s paprikami, houbami a cibul\u00ed)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403981\" style=\"width:843px;height:632px\" title=\"Tr\u00e9nujtej ako Dwayne &quot;The Rock&quot; Johnson tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Zaujal v\u00e1s Dwayne &#8220;The Rock&#8221; Johnson? Prohl\u00e9dn\u011bte si na\u0161e<strong> Fitness Facts.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dwayne Johnson l \u0160ampi\u00f3n wrestlingu, herec a mil\u00e1\u010dek dav\u016f l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/WZYidW-msHg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-left\">Co si mysl\u00edte o jeho postoji k \u017eivotu? Inspiroval v\u00e1s? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o <strong>sv\u00e9 n\u00e1zory na tohoto charismatick\u00e9ho herce.<\/strong> V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil nebo <strong>v\u00e1s inspiroval, nev\u00e1hejte a podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ninkov\u00fd pl\u00e1n a strava herce jm\u00e9nem Dwayne &#8216;The Rock&#8217; Johnson. V \u010dl\u00e1nku najdete i tajemstv\u00ed jeho \u00fasp\u011bchu, d\u00edky kter\u00e9mu se p\u0159ibl\u00ed\u017e\u00edte i vy ke sv\u00fdm c\u00edl\u016fm.<\/p>\n","protected":false},"author":25,"featured_media":403905,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6885,7257,7479,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168350","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-silovy-trenink","10":"tag-trenink","11":"tag-znami-sportovci-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e9nujte jako Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9ninkov\u00fd pl\u00e1n a strava herce jm\u00e9nem Dwayne &#039;The Rock&#039; Johnson. 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