{"id":168642,"date":"2016-02-06T00:00:00","date_gmt":"2016-02-05T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/harrison-twins-treningovy-plan-nohy\/"},"modified":"2023-09-25T14:44:51","modified_gmt":"2023-09-25T12:44:51","slug":"harrison-twins-treningovy-plan-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/","title":{"rendered":"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy"},"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.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#Esteticky_dizajn\" title=\"Estetick\u00fd dizajn\">Estetick\u00fd dizajn<\/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.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#Na_trening_sa_dobre_pripravte\" title=\"Na tr\u00e9ning sa dobre pripravte\">Na tr\u00e9ning sa dobre pripravte<\/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.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#Ako_vyzera_ich_trening_noh\" title=\"Ako vyzer\u00e1 ich tr\u00e9ning n\u00f4h?\">Ako vyzer\u00e1 ich tr\u00e9ning n\u00f4h?<\/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.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#Harrison_Twins_a_ich_trening_na_nohy\" title=\"Harrison Twins a ich tr\u00e9ning na nohy\">Harrison Twins a ich tr\u00e9ning na nohy<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa <strong>medzin\u00e1rodn\u00ed fitness modely<\/strong> a online kau\u010di. Mohli ste sa s fig\u00farou stretn\u00fa\u0165 na ob\u00e1lkach \u010dasopisov po celom svete, ktor\u00fd zaujali <strong>rovnak\u00fdmi postavami<\/strong> a jedine\u010dnos\u0165ou vo svete fitness.<\/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\"><strong>R\u00fdchle zhrnutie<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Meno: Owen Harrison<br>\u2022 Vek: 24<br>\u2022 V\u00fd\u0161ka: 178 cm<br>\u2022 Hmotnos\u0165: 85 kg<\/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\">\u2022 Meno: Lewis Harrison<br>\u2022 Vek: 24<br>\u2022 V\u00fd\u0161ka: 178 cm<br>\u2022 Hmotnos\u0165: 85 kg<\/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\">E\u0161te pred nieko\u013ek\u00fdmi rokmi boli nohy Harrison Twins ich slabinou. V\u010faka tomuto <strong>tr\u00e9ningu na objem n\u00f4h<\/strong> sa stali ich silnou str\u00e1nkou. Ako sami tvrdia, st\u00e1le by ste sa po\u010das svojho tr\u00e9ningu mali <strong>dosta\u0165 do bodu<\/strong>, ke\u010f za\u010dnete poci\u0165ova\u0165, \u017ee u\u017e viac nevl\u00e1dzete. V momente, ke\u010f sa vyn\u00e1raj\u00fa <strong>pochybnosti z \u00fanavy a bolesti<\/strong>, za\u010d\u00ednate <strong>r\u00e1s\u0165 psychicky aj fyzicky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"color: #ff6600;\"><em>Sissy drep n\u00e1s dost\u00e1va do zlomov\u00e9ho bodu. Dor\u00e1\u017eame n\u00edm cvi\u010denie hne\u010f po Leg Presse a Hack drepe, tak\u017ee nie je \u017eiaden \u010das na oddych. Takto sa zap\u00e1jaj\u00fa v\u0161etky svalov\u00e9 vl\u00e1kna v noh\u00e1ch.<\/em><\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\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\">Obaja z bratov maj\u00fa in\u00fa silu, ale pri drepoch nie je \u017eiaden rozdiel v tom, ako na nich vpl\u00fdvaj\u00fa &#8211; obaja len z\u00edskavaj\u00fa. Pozrite sa na ich nohy &#8211;&nbsp; <strong>s\u00fa \u00faplne rovnak\u00e9<\/strong>. S\u00fa to predsa dvoj\u010dat\u00e1!<\/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=\"Esteticky_dizajn\"><\/span><span style=\"color: #ff6600;\">Estetick\u00fd dizajn<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Ako sami tvrdia, obaja tr\u00e9nuj\u00fa kv\u00f4li estetike. Tr\u00e9ning so z\u00e1va\u017e\u00edm <strong>pom\u00e1ha budova\u0165 hmotu<\/strong>, ale ke\u010f tr\u00e9nujete pre estetiku, v\u00fd\u017eiva m\u00e1 prednos\u0165. Stravu pravidelne sleduj\u00fa a d\u00e1vaj\u00fa pozor na na\u010dasovanie sacharidov. &#8220;Jeme hlavn\u00e9 porcie<strong> sacharidov po tr\u00e9ningu<\/strong> a \u0165a\u017e\u00edme z n\u00e1rastu hladiny inzul\u00ednu, aby pomohol prenies\u0165 sacharidy do svalov, tak\u017ee sa n\u00e1m neukladaj\u00fa ako tuky.&#8221;<\/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\">Ich ob\u013e\u00faben\u00fdm jedlom s\u00fa prote\u00ednov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, a to nie len preto, \u017ee telo dost\u00e1va potrebn\u00e9 sacharidy, ale taktie\u017e aj extra prote\u00edny. Je to r\u00fdchle jedlo a \u010dasto ich zmie\u0161aj\u00fa s konzervou <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniaka<\/a>. Dvoj\u010dat\u00e1 odpor\u00fa\u010daj\u00fa, aby ste <strong>zv\u00fd\u0161ili hladinu bielkov\u00edn<\/strong> kedyko\u013evek m\u00f4\u017eete.<\/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\">Tatie\u017e nezab\u00fadaj\u00fa pripomen\u00fa\u0165, \u017ee <strong>sa dr\u017eia bokom od sacharidov nieko\u013eko hod\u00edn pred tr\u00e9ningom<\/strong>, \u010do umo\u017e\u0148uje telu vyu\u017ei\u0165 ulo\u017een\u00fd tuk ako palivo po\u010das tr\u00e9ningov. Takto z\u00edskavaj\u00fa vzh\u013ead, ak\u00fd chc\u00fa. Tr\u00e9nuj\u00fa ozaj tvrdo a zdravo sa stravuj\u00fa.<\/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\"><span style=\"color: #ff6600;\"><em>&#8220;Nikdy v\u0161ak nie sme spokojn\u00ed. To je k\u013e\u00fa\u010d k udr\u017eiavaniu n\u00e1\u0161ho vzh\u013eadu.&#8221;<\/em><\/span><\/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\">&#8220;Sna\u017e\u00edme sa docieli\u0165 rovnak\u00fd vzh\u013ead, preto\u017ee <strong>sme dvoj\u010dat\u00e1 a to je na\u0161a zna\u010dka<\/strong>. Nenaklad\u00e1me si absurdn\u00e9 v\u00e1hy na ty\u010d. Nesna\u017e\u00edme sa pre\u0165a\u017ei\u0165 ty\u010d. <strong>S\u00fastred\u00edme sa na kontrakciu,<\/strong> \u010das pod nap\u00e4t\u00edm a spr\u00e1vne tempo pre zisk svalov a estetiky. V\u0161imnete si, \u017ee v\u0161etky cviky v na\u0161ej rutine na nohy zah\u0155\u0148aj\u00fa tempo.&#8221;<\/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=\"Na_trening_sa_dobre_pripravte\"><\/span><span style=\"color: #ff6600;\">Na tr\u00e9ning sa dobre pripravte<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Pred tr\u00e9ningom si Harrisonov\u00e9 dvoj\u010dat\u00e1 dopraj\u00fa d\u00e1vku predtr\u00e9ningov\u00e9ho stimulantu, ktor\u00fd ich dobre na\u0161lape. Miluj\u00fa ten <strong>pocit energie<\/strong>, ktor\u00fd ich nasmeruje k tr\u00e9ningu n\u00f4h. Obaja u\u017e\u00edvaj\u00fa <a title=\"predtr\u00e9ningov\u00fd stimulant\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noopener noreferrer\">predtr\u00e9ningov\u00fd stimulant<\/a> pred tr\u00e9ningom a v \u010dase, ke\u010f za\u010d\u00ednaj\u00fa zahrievaciu s\u00e9riu. Vtedy sa cel\u00fd ich svet sk\u013abi do stojanu na drepy a neexistuje ni\u010d in\u00e9. Uprednost\u0148uj\u00fa <strong>kombin\u00e1ciu <a href=\"https:\/\/gymbeam.sk\/14-kreatin\">kreat\u00ednu<\/a>, <a href=\"https:\/\/gymbeam.sk\/kofein\">kofe\u00ednu<\/a> a beta-alan\u00ednu<\/strong>, ktor\u00e1 im dod\u00e1 d\u00e1vku energie, nevyhnutn\u00fa na dokon\u010denie tr\u00e9ningu na nohy s potrebnou intenzitou.<\/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\"><strong>Ako sami tvrdia:<\/strong> &#8220;U\u017e d\u00e1vno sme sa v\u0161ak nau\u010dili, \u017ee predtr\u00e9ningovka nie je dos\u0165. \u00c1no, dostane v\u00e1s to do chodu, ale <strong>energia potrebuje by\u0165 sp\u00e1rovan\u00e1 so zotavovan\u00edm<\/strong>. Po\u010das tr\u00e9ningov konzumujeme <a title=\"BCAA\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>BCAA<\/strong><\/a> pre extra energiu a na\u0161tartovanie zotavovania. Druh\u00e1 polovica zotavovania zah\u0155\u0148a vplyv <strong><a title=\"Srv\u00e1tkov\u00fd prote\u00edn\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\">srv\u00e1tkov\u00e9ho prote\u00ednu<\/a> po ka\u017edom tr\u00e9ningu<\/strong>. Taktie\u017e u\u017e\u00edvame prote\u00edn po\u010das d\u0148a, aby sme udr\u017eali hodnoty <strong>bielkovinovej synt\u00e9zy<\/strong> potrebn\u00e9 pre budovanie a udr\u017eanie svalov.&#8221;<\/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\"><span style=\"color: #ff6600;\"><em>&#8220;M\u00e1me ambivalentn\u00fd vz\u0165ah k drepom, na jednej strane ich milujeme a na druhej nen\u00e1vid\u00edme. S\u00fa dni, ke\u010f sa mus\u00edme prekona\u0165 a pretla\u010di\u0165 sa cez to. Nerob\u00edme drepy s \u0165a\u017ek\u00fdmi v\u00e1hami. Radi sa zameriavame na objem na\u0161ich n\u00f4h, tak\u017ee nalo\u017eenie ty\u010de, a\u017e k\u00fdm sa nebude oh\u00fdba\u0165 je nie\u010do, \u010do nerob\u00edme. Zameriavame sa na ve\u013ea opakovan\u00ed a poriadnu kontrakciu.&#8221;<\/em><\/span><\/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=\"Ako_vyzera_ich_trening_noh\"><\/span><span style=\"color: #ff6600;\">Ako vyzer\u00e1 ich tr\u00e9ning n\u00f4h?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Harrison Twins&nbsp;za\u010d\u00ednaj\u00fa&nbsp;tr\u00e9ning&nbsp;<strong>zahrievac\u00edmi s\u00e9riami drepov a leg extension<\/strong> pre ak\u00e9si &#8220;pred vy\u010derpanie&#8221;. Prv\u00fa \u010das\u0165 tr\u00e9ningu tvoria drepy a vertik\u00e1lne Leg Presy, preto\u017ee to s\u00fa jedny z najlep\u0161\u00edch cvi\u010den\u00ed, ktor\u00e9<strong> na\u0161tartuj\u00fa nohy<\/strong>. Potom pokra\u010duj\u00fa <strong>trojs\u00e9riou na kvadricepsy<\/strong>, vr\u00e1tane zlomov\u00e9ho <strong>sissy drepu<\/strong> na rozp\u00e1lenie n\u00f4h. Nasleduj\u00fa hamstringy v \u010fal\u0161ej trojs\u00e9rii pre nepret\u017eit\u00e9 rozp\u00e1lenie zadn\u00e9ho re\u0165azca.<\/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\"><strong>Quad Extension<\/strong> je jedn\u00fdm z ich najob\u013e\u00fabenej\u0161\u00edch cvikov na nohy, preto\u017ee prich\u00e1dza tesne pred koncom ich tr\u00e9ningu a dvoj\u010dat\u00e1 si m\u00f4\u017eu kone\u010dne sadn\u00fa\u0165. Aby ste z\u00edskali <strong>vyt\u00fa\u017een\u00fa slzu<\/strong> na va\u0161om vastus medialis (stredn\u00fd \u0161irok\u00fd sval), zaistite a podr\u017ete extenzie a potom pomaly robte excentrick\u00fa f\u00e1zu. Skombinujte to s cvikom Hamstring Curl a dostanete <strong>klasick\u00fa supers\u00e9riu.<\/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\">Tr\u00e9ning kon\u010dia s\u00e9riou Calf Press-ov, aby sp\u00e1lili zvy\u0161ky energie. Zah\u0155\u0148aj\u00fa oboje, Calf press v stoji aj v sede, aby zasiahli <strong>\u0161ikm\u00fd sval l\u00fdtka aj dvojhlav\u00fd sval l\u00fdtka.<\/strong><\/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=\"Harrison_Twins_a_ich_trening_na_nohy\"><\/span>Harrison Twins a ich tr\u00e9ning na nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zahrievacia s\u00e9ria:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Drep &#8211; 4 s\u00e9rie, 10 opakovan\u00ed, 3:1:2, bez oddychu<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Leg extension &#8211; 3 s\u00e9rie, 12-15 opakovan\u00ed, 3:1:2, oddych 30 sek\u00fand<\/p>\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\">2. S\u00e9ria:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Drep &#8211; 4 s\u00e9rie, 10 opakovan\u00ed, 2:1:2, bez oddychu<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Vertik\u00e1lny leg press &#8211; 4 s\u00e9rie, 10 opakovan\u00ed, 3:1:2, oddych 2 min\u00faty<\/p>\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\">3. Trojs\u00e9ria:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Leg press &#8211; 3 s\u00e9rie, 30 opakovan\u00ed, 3:1:2<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Hack squat &#8211; 3 s\u00e9rie, 10 opakovan\u00ed, 3:1:2<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Sissy drep &#8211; 3 s\u00e9rie, 10 opkovan\u00ed, 3:1:2, oddych 2 min\u00faty<\/p>\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\">4. Trojs\u00e9ria:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Hamstring curl v sede &#8211; 4 s\u00e9rie, 10-12 opakovan\u00ed, 3:1:2<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 M\u0155tvy \u0165ah s jednoru\u010dkami a pevn\u00fdmi nohami &#8211; 4 s\u00e9rie, 10 opakovan\u00ed, 3:1:2<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Hamstring curl v stoji &#8211; 4 s\u00e9rie, 10 opakovan\u00ed, 3:1:2, oddych 2 min\u00faty<\/p>\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\">5. S\u00e9ria:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Leg extension &#8211; 4 s\u00e9rie, 10-12 opakovan\u00ed, 2:1:2<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Hamstring curl v \u013eahu &#8211; 4 s\u00e9rie, 10 opakovan\u00ed, 2:1:2, oddych 90-120 sek\u00fand<\/p>\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\">6. S\u00e9ria:<\/h3>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Calf slay press &#8211; 4 s\u00e9rie, 20 opakovan\u00ed, 2:1:2<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Calf press v sede &#8211; 4 s\u00e9rie, 20 opakovan\u00ed, 2:1:2, oddych 90 sek\u00fand<\/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\">\u010co si mysl\u00edte o Harrisonov\u00fdch dvoj\u010dat\u00e1ch a ich tr\u00e9ningu na nohy? D\u00e1 v\u00e1m zabra\u0165? <strong>Sk\u00fasite ho?<\/strong> Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.&nbsp;<\/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\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.<\/p>\n","protected":false},"author":25,"featured_media":114524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6137,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-168642","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-silovy-trening","10":"tag-znami-sportovci","11":"filter_attribute-sportovci","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>Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/harrison-twins-treningovy-plan-nohy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-05T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-25T12:44:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy\",\"datePublished\":\"2016-02-05T23:00:00+00:00\",\"dateModified\":\"2023-09-25T12:44:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/\"},\"wordCount\":1137,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png\",\"keywords\":[\"motiv\u00e1cia\",\"silov\u00fd tr\u00e9ning\",\"zn\u00e1mi \u0161portovci\"],\"articleSection\":[\"Osobnosti a in\u0161pir\u00e1cie\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/\",\"name\":\"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png\",\"datePublished\":\"2016-02-05T23:00:00+00:00\",\"dateModified\":\"2023-09-25T12:44:51+00:00\",\"description\":\"Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy - GymBeam Blog","description":"Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/harrison-twins-treningovy-plan-nohy\/","og_type":"article","og_title":"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy - GymBeam Blog","og_description":"Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.","og_url":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/","og_site_name":"GymBeam Blog","article_published_time":"2016-02-05T23:00:00+00:00","article_modified_time":"2023-09-25T12:44:51+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy","datePublished":"2016-02-05T23:00:00+00:00","dateModified":"2023-09-25T12:44:51+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/"},"wordCount":1137,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png","keywords":["motiv\u00e1cia","silov\u00fd tr\u00e9ning","zn\u00e1mi \u0161portovci"],"articleSection":["Osobnosti a in\u0161pir\u00e1cie"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/","url":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/","name":"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png","datePublished":"2016-02-05T23:00:00+00:00","dateModified":"2023-09-25T12:44:51+00:00","description":"Harrison Twins alebo Harrisonov\u00e9 dvoj\u010dat\u00e1 s\u00fa fitness modely, ktor\u00ed zaujali hlavne rovnak\u00fdmi postavami. Pozrite si tr\u00e9ningov\u00fd pl\u00e1n na nohy a odpor\u00fa\u010dania.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/harrison-twins-article_3_-min.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/harrison-twins-treningovy-plan-nohy\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Harrison Twins a ich krut\u00fd tr\u00e9ningov\u00fd pl\u00e1n na nohy"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168642","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168642"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168642\/revisions"}],"predecessor-version":[{"id":498863,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168642\/revisions\/498863"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/114524"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168642"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168642"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}