{"id":168699,"date":"2019-07-22T00:00:00","date_gmt":"2019-07-21T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/arnold-schwarzenegger-31-rad-na-kazdu-svalovu-partiu\/"},"modified":"2023-07-27T16:24:20","modified_gmt":"2023-07-27T14:24:20","slug":"arnoldov-vzpieracsky-treningovy-plan-z-jeho-zaciatkov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/arnoldov-vzpieracsky-treningovy-plan-z-jeho-zaciatkov\/","title":{"rendered":"Arnold Schwarzenegger &#8211; tr\u00e9ning, strava a motiv\u00e1cia legendy bodybuildingu"},"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\/arnoldov-vzpieracsky-treningovy-plan-z-jeho-zaciatkov\/#Sila_Arnoldovej_vizie\" title=\"Sila Arnoldovej v\u00edzie\">Sila Arnoldovej v\u00edzie<\/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\/arnoldov-vzpieracsky-treningovy-plan-z-jeho-zaciatkov\/#Trening_podla_Arnolda_Schwarzeneggera\" title=\"Tr\u00e9ning pod\u013ea Arnolda Schwarzeneggera\">Tr\u00e9ning pod\u013ea Arnolda Schwarzeneggera<\/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\/arnoldov-vzpieracsky-treningovy-plan-z-jeho-zaciatkov\/#Arnoldova_variacia_treningu_pred_Mr_Olympia\" title=\"Arnoldova vari\u00e1cia tr\u00e9ningu pred Mr. Olympia&nbsp;\">Arnoldova vari\u00e1cia tr\u00e9ningu pred Mr. Olympia&nbsp;<\/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\/arnoldov-vzpieracsky-treningovy-plan-z-jeho-zaciatkov\/#Na_proteine_zalezi\" title=\"Na prote\u00edne z\u00e1le\u017e\u00ed!&nbsp;\">Na prote\u00edne z\u00e1le\u017e\u00ed!&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnoho \u013eud\u00ed sa nevie rozhodn\u00fa\u0165, k\u00fdm by sa chceli vo svojej bud\u00facnosti sta\u0165. <strong>Arnold Schwarzenegger <\/strong>v\u0161ak odmali\u010dka vedel, \u017ee <strong>chce by\u0165 kulturistom<\/strong> a nie iba to. <strong>Chcel by\u0165 najlep\u0161\u00edm.<\/strong> Dr\u017eal sa tejto predstavy,<strong> pracoval na nej<\/strong> a napokon ju aj dosiahol. Ako to v\u0161etko dok\u00e1zal?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sila_Arnoldovej_vizie\"><\/span>Sila Arnoldovej v\u00edzie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201c V\u017edy som veril, \u017ee na to, aby ste boli motivovan\u00ed alebo tvrdo pracovali,<strong> potrebujete ma\u0165 v\u00edziu<\/strong>.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnoldova v\u00edzia sa zrodila u\u017e v \u00fatlom detstve, ke\u010f prv\u00fdkr\u00e1t videl svetov\u00fdch \u0161ampi\u00f3nov \u0165a\u017ek\u00fdch v\u00e1h. Spom\u00edna si najm\u00e4 na to, ako <strong>Tommy Kono <\/strong>vyhral v roku 1961 titul Mr. Universe. Sledovanie t\u00fdchto kulturistov malo na Arnolda neuverite\u013en\u00fd dopad a<strong> za\u010dal si vytv\u00e1ra\u0165 svoju vlastn\u00fa v\u00edziu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V 1<strong>5-tich rokoch<\/strong> sa Arnold rozhodol, \u017ee za\u010dne tr\u00e9nova\u0165 ako skuto\u010dn\u00fd bodybuilder. <em>\u201cZa\u010dal som sledova\u0165 heroick\u00fdch, vypracovan\u00fdch chlapov a \u010d\u00edtal som si magaz\u00edn, ktor\u00fd mal na <strong>titulnej fotke<\/strong> <strong>Rega Parka<\/strong> zobrazen\u00e9ho ako Herkulesa.\u201d<\/em> V magaz\u00edne bol rozp\u00edsan\u00fd Regov \u017eivot a to, ako sa stal Mr. Universe. Pr\u00e1ve toto vydanie magaz\u00ednu sa stalo cestou k Arnoldovmu bud\u00facemu \u00faspechu.<em> \u201cAk som sa kedyko\u013evek c\u00edtil v \u017eivote straten\u00fd, ten pocit bol pre\u010d. <strong>Teraz som mal smer.<\/strong> Uvedomil som si, \u017ee m\u00e1m \u0161peci\u00e1lnu schopnos\u0165, ktor\u00e1 sa ned\u00e1 natr\u00e9nova\u0165. <strong>Schopnos\u0165 vidie\u0165 veci ve\u013emi jasne.\u201d<\/strong>&nbsp;&nbsp;<\/em>Namiesto toho, aby Arnold videl na p\u00f3diu v Lond\u00fdne Rega Parka, videl tam seba.<em> \u201cVidel som okolo seba stovky bodybuilderov, <strong>dr\u017eal som v ruk\u00e1ch trofej<\/strong> a po\u010dul ako v\u0161etci <strong>skanduj\u00fa moje meno.<\/strong>\u201d<\/em><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1119x1124.jpeg\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-399378\" width=\"839\" height=\"843\" title=\"Arnold Schwarzenegger\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1119x1124.jpeg 1119w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-398x400.jpeg 398w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-150x150.jpeg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1529x1536.jpeg 1529w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984.jpeg 2038w\" sizes=\"auto, (max-width: 839px) 100vw, 839px\" \/><figcaption>Autor fotografie: Mary Frampton, Los Angeles Times<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1984.jpg&nbsp;<\/figcaption><\/figure><\/div>\n\n\n\n<p>Arnolda motivovala v\u00edzia v\u00ed\u0165azstva viac ne\u017e \u010doko\u013evek in\u00e9. <em>\u201cBolo to tak siln\u00e9, \u017ee som ani<strong> nepotreboval discipl\u00ednu <\/strong>&#8211; jednoducho ma to \u0165ahalo \u00eds\u0165 tr\u00e9nova\u0165 do posil\u0148ovne ka\u017ed\u00fd de\u0148. Vedel som, \u017ee ka\u017ed\u00fd tr\u00e9ning, ktor\u00fd som odvtedy mal, ma posunie o jeden krok bli\u017e\u0161ie k tomu, aby som t\u00fato <strong>kr\u00e1snu v\u00edziu premenil na realitu<\/strong>. M\u00f4j \u017eivot nabral jedin\u00fd smer &#8211; Mr. Universe, tr\u00e9ningy a rysovanie.\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V <strong>20-tich rokoch<\/strong> Arnold dosiahol svoj cie\u013e a <strong>stal sa najmlad\u0161\u00edm Mr. Universe v hist\u00f3rii.<\/strong> Namiesto toho, aby si Arnold vychutn\u00e1val sl\u00e1vu a odd\u00fdchol si, rozhodol sa tr\u00e9nova\u0165 e\u0161te viac. <em>\u201cC\u00edtil som, \u017ee som bez poch\u00fdb <strong>nov\u00e1 n\u00e1dej bodybuildingu.<\/strong> Ale e\u0161te st\u00e1le som sa nedostal a\u017e tam, kam som chcel. Sta\u0165 sa Mr. Universe je ako vyhra\u0165 Zlat\u00fa rukavicu alebo olympijsk\u00e9 hry v boxe &#8211; <strong>je to skvel\u00e9<\/strong>, ale je to \u010faleko od toho, aby ste boli najlep\u0161\u00edm boxerom.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold v\u0161ak nechcel by\u0165 iba skvel\u00fdm bodybuilderom, chcel by\u0165 najlep\u0161\u00edm. <em>\u201cUvedomil som si, \u017ee mi to chv\u00ed\u013eu potrv\u00e1. V Amerike boli v\u00fdnimo\u010dn\u00ed bodybuilderi, ako<strong> Serge Nubret<\/strong> \u010di <strong>Dave Draper,<\/strong> ktor\u00ed boli viac vypracovan\u00ed, popul\u00e1rnej\u0161\u00ed a ich p\u00f3zovanie bolo sofistikovanej\u0161ie.\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f mal Arnold 21 rokov, <strong>pres\u0165ahoval sa do Ameriky<\/strong> a \u013eudia si ho hne\u010f za\u010dali v\u0161\u00edma\u0165. <em>\u201c\u0160epkali si o mne. Hovorili, to je ten chlapec z Rak\u00faska. On je ten chlapec, ktor\u00fd u\u017e teraz rob\u00ed <strong>m\u0155tvy \u0165ah s 317 kilogramami.<\/strong><\/em><em>\u201d<\/em> To Arnolda utvrdilo v tom, \u017ee urobil n\u00e1ro\u010dn\u00fd, ale napriek tomu <strong>spr\u00e1vny krok.<\/strong> <em>\u201cSotva som sa dorozumel. Nemohol som pozera\u0165 spr\u00e1vy ani \u010d\u00edta\u0165 noviny. C\u00edtil som sa izolovan\u00fd od okolit\u00e9ho sveta. <strong>C\u00edtil som sa s\u00e1m.<\/strong> Napriek tomu ma v\u0161ak priv\u00edtali s otvorenou n\u00e1ru\u010dou. Dostal som to\u013eko l\u00e1sky a podpory od bodybuilderov, ktor\u00ed ma ani nepoznali. <strong>Nikdy na to nezabudnem,<\/strong> bolo to nie\u010do skuto\u010dne v\u00fdnimo\u010dn\u00e9.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etci bodybuilderi <strong>t\u00fa\u017eia po dokonalosti <\/strong>a Arnold nebol \u017eiadna v\u00fdnimka. <em>\u201cNikdy som nec\u00edtil, \u017ee som dosiahol 100 % m\u00f4jho potenci\u00e1lu. Mysl\u00edm si, \u017ee sa tak c\u00edti ka\u017ed\u00fd bodybuilder. Chce ma\u0165 <strong>v\u00e4\u010d\u0161\u00ed triceps, v\u00e4\u010d\u0161ie stehn<\/strong>\u00e1 a vyrysovanej\u0161ie brucho.\u201d <\/em>Arnoldova \u00faspe\u0161n\u00e1 kulturistick\u00e1 kari\u00e9ra bola postaven\u00e1 na neust\u00e1lom zlep\u0161ovan\u00ed sa a pokusoch <strong>zdokona\u013eova\u0165 mal\u00e9 fyzick\u00e9 detaily. <\/strong>Pracovanie na t\u00fdchto detailoch udr\u017eiavalo Arnoldov hlad po v\u00ed\u0165azstve a poh\u00e1\u0148alo jeho v\u00edziu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cFotili sme sa ako fanatici. <strong>Franco Columbu<\/strong> fotil m\u0148a a ja som fotil jeho. Porovn\u00e1vali sme si fotky, <strong>pozorovali zlep\u0161enia<\/strong> a sna\u017eili sa n\u00e1js\u0165 problematick\u00e9 miesta. S tvrdou pr\u00e1cou m\u00f4\u017eete dosiahnu\u0165 v\u00e1\u0161 cie\u013e a sta\u0165 sa \u00faspe\u0161n\u00fdm. <strong>To je na bodybuildingu skvel\u00e9.<\/strong> Ak v tom budete dobr\u00ed a dosiahnete va\u0161e ciele, budete vedie\u0165 pou\u017ei\u0165 <strong>rovnak\u00e9 princ\u00edpy pri hoci\u010dom inom vo svojom \u017eivote.<\/strong>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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-large\"><img loading=\"lazy\" decoding=\"async\" width=\"774\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974-774x1124.jpeg\" alt=\"\" class=\"wp-image-399397\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974-774x1124.jpeg 774w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974-275x400.jpeg 275w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974.jpeg 925w\" sizes=\"auto, (max-width: 774px) 100vw, 774px\" \/><figcaption>Autor fotografie: verejn\u00e1 dom\u00e9na Madison Square Garden Center<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1974.jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1974.jpg<\/a>&nbsp;<br><\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_podla_Arnolda_Schwarzeneggera\"><\/span>Tr\u00e9ning pod\u013ea Arnolda Schwarzeneggera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201c<strong>Najv\u00e4\u010d\u0161ou chybou,<\/strong> ktor\u00e1 sa dnes v bodybuildingu deje, je to, \u017ee \u013eudia nezah\u0155\u0148aj\u00fa do svojho tr\u00e9ningu<strong> z\u00e1kladn\u00e9 cviky.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod pojmom z\u00e1kladn\u00e9 cviky v\u0161ak Arnold nemyslel \u013eahk\u00e9 cviky. Mnoho s\u00fa\u010dasn\u00fdch fitness centier je preplnen\u00fdch \u013eu\u010fmi sediacimi na strojoch, nie pri stojanoch s \u010dinkami. <em>\u201cKe\u010f dnes idem do posil\u0148ovne, \u017eiadny mlad\u00fd chlapec sa neu\u010d\u00ed o <strong>premiestnen\u00ed s v\u00fdtlakom nad hlavu<\/strong> alebo <strong>pr\u00ed\u0165ahoch ve\u013ekej \u010dinky k brade <\/strong>priamo od podlahy. <strong>V\u0161etci pou\u017e\u00edvaj\u00fa stroje.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold v\u0161ak na zaraden\u00ed z\u00e1kladn\u00fdch cvikov netrv\u00e1 kv\u00f4li tomu, \u017ee t\u00fa\u017ei \u017ei\u0165 v minulosti. V\u0161etko to poch\u00e1dza z <strong>dek\u00e1d jeho sk\u00fasenost\u00ed<\/strong> v kulturistike a \u0165a\u017eko vydretej pr\u00e1ce, ktor\u00fa pod\u013ea Arnolda nenahradia posil\u0148ovacie stroje.<em>&nbsp;<\/em><em>\u201c<strong>Dajte zo seba v\u0161etko, a to pri ka\u017edej s\u00e9rii.<\/strong> Ne\u0161etrite sa na \u010fal\u0161iu. To je chyba, ktor\u00fa rob\u00ed ve\u013ea \u013eud\u00ed.\u201d<\/em> Arnold ver\u00ed, \u017ee ka\u017ed\u00e9 opakovanie a ka\u017ed\u00e1 s\u00e9ria <strong>mus\u00ed by\u0165 vykonan\u00e1 s vysokou intenzitou,<\/strong> preto\u017ee to v\u00e1s pos\u00fava bli\u017e\u0161ie k cie\u013eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vybrali sme pre v\u00e1s zop\u00e1r<strong> Arnoldov\u00fdch ob\u013e\u00faben\u00fdch cvikov<\/strong>, pomocou ktor\u00fdch sa pripravoval na <strong>Mr. Olympia.<\/strong> O tom, \u017ee s\u00fa skuto\u010dne \u00fa\u010dinn\u00e9, sved\u010d\u00ed aj fakt, \u017ee Arnold v\u010faka nim z\u00edskal titul Mr. Olympia <strong>a\u017e 7-kr\u00e1t!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cviky na hrudn\u00edk<\/h3>\n\n\n\n<p><em>\u201cExistuj\u00fa 3 cviky na hrudn\u00edk, ktor\u00e9 by ste mali tr\u00e9nova\u0165 v\u017edy. <strong>Bench press, tlaky s ve\u013ekou \u010dinkou v \u013eahu na \u0161ikmej lavi\u010dke<\/strong> (incline bench press) v r\u00f4znych uhloch a <strong>upa\u017eovanie s&nbsp; jednoru\u010dkami v \u013eahu na rovnej lavi\u010dke<\/strong> (dumbbell flyes).\u201d<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold bol zn\u00e1my pre <strong>ve\u013ekos\u0165 a \u0161\u00edrku svojho hrudn\u00edka.<\/strong> Za \u0148u v\u010fa\u010d\u00ed mo\u017enosti extr\u00e9mneho napnutia svalov pri upa\u017eovan\u00ed s jednoru\u010dkami v \u013eahu na rovnej lavi\u010dke (dumbbell flyes).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cUpa\u017eovanie s jednoru\u010dkami v \u013eahu na rovnej lavi\u010dke je cvik, ktor\u00fd p\u00f4sobil na <strong>\u00fapln\u00fd rozvoj mojich prsn\u00fdch svalov.<\/strong> Pam\u00e4tajte si, \u017ee pre svaly je d\u00f4le\u017eit\u00e9, aby ste ich<strong> na\u0165ahovali a spev\u0148ovali. <\/strong>Pri tomto cviku som upa\u017eil ruky najviac ako som vedel, a potom som sa vr\u00e1til do p\u00f4vodnej polohy, aby sa \u010dinky dotkli. Tento cvik nenahrad\u00edte <strong>\u017eiadnym strojom.<\/strong>\u201d&nbsp;<\/em><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753.jpeg\" alt=\"Arnold Schwarzenegger a tr\u00e9ning hrudn\u00edka\" class=\"wp-image-399412\" width=\"843\" height=\"565\" title=\"Arnold Schwarzenegger a tr\u00e9ning hrudn\u00edka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-400x268.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1536x1028.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-2048x1371.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>autor fotografie: Spc. Amburr Reese<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cviky na chrb\u00e1t<\/h3>\n\n\n\n<p><em>\u201cNa chrb\u00e1t som tr\u00e9noval <strong>zhyby podhmatom<\/strong>, pr\u00ed\u0165ahy ve\u013ekej \u010dinky v predklone, <strong>pr\u00ed\u0165ahy<\/strong> jednoru\u010dnej \u010dinky v predklone a pr\u00ed\u0165ahy <strong>\u0161peci\u00e1lne upravenej obojru\u010dnej \u010dinky v predklone.<\/strong> Na tieto cviky som sa spoliehal <strong>od za\u010diatku a\u017e po koniec mojej kari\u00e9ry.<\/strong>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak u\u017e m\u00e1te vo svojom tr\u00e9ningovom pl\u00e1ne zahrnut\u00e9 pr\u00ed\u0165ahy, robte ich bez toho, aby nie\u010do podporovalo v\u00e1\u0161 hrudn\u00edk. \u201cExistuje ve\u013ea bodybuilderov, ktor\u00ed maj\u00fa probl\u00e9my s vypracovan\u00edm spodnej \u010dasti chrbta. Mus\u00edte svoje telo uvo\u013eni\u0165 a dovoli\u0165 spodnej \u010dasti chrbta udr\u017eiava\u0165 z\u00e1\u0165a\u017e <em>ri vykon\u00e1van\u00ed pr\u00ed\u0165ahov v predklone. To v\u00e1m d\u00e1 spr\u00e1vnu silu a vypracuje \u0161irok\u00fd spodn\u00fd chrb\u00e1t.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cviky na biceps a triceps&nbsp;<\/h3>\n\n\n\n<p>Na biceps Arnold tr\u00e9noval v\u0161etky mo\u017en\u00e9 druhy <strong>bicepsov\u00fdch zdvihov.<\/strong> Jednou z techn\u00edk, ktor\u00e9 praktizoval na \u0161okovanie bicepsu bolo, \u017ee <strong>prv\u00e9 opakovanie za\u010dal&nbsp;so 124 kilogramami.<\/strong> Pri druhom ubral v\u00e1hu a pri tre\u0165om opakovan\u00ed zn\u00ed\u017eil v\u00e1hu e\u0161te viac.&nbsp;<em>\u201cTo bol sp\u00f4sob, ak\u00fdm som r\u00e1stol bez toho, aby som niekedy zlo\u017eil \u010dinku na zem. Chcel som da\u0165 mojim bicepsov vedie\u0165, \u017ee <strong>netu\u0161ia \u010do ich \u010dak\u00e1.<\/strong> Nikdy si nezvykn\u00fa na met\u00f3du mojich tr\u00e9ningov, preto\u017ee m\u00e1m<strong> v\u017edy v ruk\u00e1ve nejak\u00fd trik.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold vyu\u017e\u00edval na vybudovanie <strong>\u0161irok\u00e9ho bicepsu <\/strong>zdvihy s ve\u013ekou \u010dinkou. Na izol\u00e1ciu bicepsu tr\u00e9noval zdvihy s jednoru\u010dkami na \u0161ikmej lavici a <strong>izolovan\u00e9 bicepsov\u00e9 zdvihy.&nbsp;<\/strong><em>\u201cIzolovan\u00e9 bicepsov\u00e9 zdvihy s \u0165a\u017ekou v\u00e1hou dok\u00e1zali izolova\u0165 biceps, a t\u00fdm<strong> vytvorili na bicepse \u201c\u0161pic\u201d.<\/strong> Na triceps sme pou\u017e\u00edvali ve\u013ea <strong>tlakov s \u00fazkym \u00fachopom.<\/strong> Nesk\u00f4r to boli aj r\u00f4zne varianty <strong>tricepsov\u00fdch extenzi\u00ed.<\/strong>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cviky na ramen\u00e1<\/h3>\n\n\n\n<p>Arnold pracoval na svojich ramen\u00e1ch za <strong>pomoci t\u00fdchto cvikov:&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>tlak s \u010dinkou v stoji <em>(barbell press)<\/em><\/li><li>tlak obojru\u010dnou \u010dinkou spoza hlavy<em> (behind-the-neck barbell press)<\/em><\/li><li>upa\u017eovanie s jednoru\u010dkami v stoji <em>(lateral raises)<\/em><\/li><li>tlaky s ve\u013ekou \u010dinkou pred hlavou <em>(military press)<\/em><\/li><li>tlaky s jednoru\u010dkami <em>(dumbbell press)<\/em><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cV\u017edy sme robili tlaky s obojru\u010dnou \u010dinkou spoza hlavy a \u0161peci\u00e1lne tlaky s jednoru\u010dkami, ktor\u00e9 zospodu <strong>natiahli predn\u00fd deltov\u00fd sval<\/strong> a naplno ho vyrysovali zvrchu. Teraz sa t\u00e1to technika vol\u00e1 Arnoldove tlaky.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cviky na stehn\u00e1 a nohy<\/h3>\n\n\n\n<p><em>\u201c<strong>Drep<\/strong> je <strong>najd\u00f4le\u017eitej\u0161\u00edm cvikom pre vytvorenie ve\u013ek\u00fdch stehien<\/strong>. Robil som drep s \u010dinkou za hlavou, \u010deln\u00fd drep, predkop\u00e1vanie, v\u00fdpady, m\u0155tvy \u0165ah s jednou nohou, <strong>\u201cgood morning\u201d<\/strong> cviky a ve\u013ea zakop\u00e1vania.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cviky na brucho<\/h3>\n\n\n\n<p><em>\u201cKlasick\u00fd tr\u00e9ning, ktor\u00fd sme na vypracovanie brucha robili, bol zostaven\u00fd zo zdv\u00edhania n\u00f4h v \u013eahu, zdv\u00edhania n\u00f4h vo vise na hrazde a sed-\u013eahy. Verili sme, \u017ee<strong> 500 opakovan\u00ed<\/strong> rumunsk\u00fdch sed-\u013eahov skuto\u010dne \u00fa\u010dinkuje.\u201d&nbsp;<span style=\"color: #ff6600;\">&nbsp;<\/span><\/em><span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Arnoldova_variacia_treningu_pred_Mr_Olympia\"><\/span>Arnoldova vari\u00e1cia tr\u00e9ningu pred Mr. Olympia&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tejto vari\u00e1cii tr\u00e9ningu precvi\u010dujete ka\u017ed\u00fa svalov\u00fa partiu dvakr\u00e1t do t\u00fd\u017ed\u0148a. Tento tr\u00e9ningov\u00fd pl\u00e1n poch\u00e1dza z knihy<strong> Nov\u00e1 encyklop\u00e9dia modern\u00e9ho bodybuildingu <\/strong><em>(The New Encyclopedia of Modern Bodybuilding<\/em><em>)<\/em>, ktor\u00fa nap\u00edsal s\u00e1m <strong>Arnold Schwarzenegger spolu s Billom Dobbinsom. <\/strong><span style=\"color: #ff6600;\">[2] [3]<\/span><\/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<p><strong>Tr\u00e9ningov\u00fd split<\/strong><\/p>\n\n\n\n<p><strong>De\u0148 1:<\/strong> Hrudn\u00edk a chrb\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De\u0148 2:<\/strong> Ramen\u00e1 a ruky<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De\u0148 3:<\/strong> Nohy a spodn\u00fd chrb\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De\u0148 4:<\/strong> Hrudn\u00edk a chrb\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De\u0148 5:<\/strong> Ramen\u00e1 a ruky<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De\u0148 6:<\/strong> Nohy a spodn\u00fd chrb\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De\u0148 7:<\/strong> Odpo\u010dinok<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">De\u0148 1. a 4. &#8211; Tr\u00e9ning na hrudn\u00edk a chrb\u00e1t<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na hrudn\u00edk<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlak v \u013eahu na rovnej lavi\u010dke (Bench press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlaky v \u013eahu na \u0161ikmej lavi\u010dke (Incline Bench press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0164ah jednoru\u010dnou \u010dinkou v \u013eahu z boku lavi\u010dky (Dumbbell Pullovers)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na chrb\u00e1t<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zhyby podhmatom (Chin Up)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u00ed\u0165ahy ve\u013ekej \u010dinky v predklone (Bent Over Row)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah (Deadlift)&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na brucho<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sed-\u013eahy (Crunches)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">De\u0148 2. a 5. &#8211; Tr\u00e9ning na ramen\u00e1 a ruky&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na ramen\u00e1<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Premiestnenie s v\u00fdtlakom nad hlavu (Barbell Clean and Press)&nbsp; &nbsp; &nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Upa\u017eovanie s jednoru\u010dn\u00fdmi \u010dinkami (Dumbbell Lateral Raise)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pr\u00ed\u0165ahy ve\u013ekej \u010dinky k brade (Upright Row)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s ve\u013ekou \u010dinkou pred hlavou (Military Press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na ruky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00e9 zdvihy v stoji (Standing Barbell Curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00e9 zdvihy s jednoru\u010dn\u00fdmi \u010dinkami v sede (Seated Dumbell Curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s \u00fazkym \u00fachopom (Close Grip Bench Press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsov\u00e9 extenzie s \u010dinkou v stoji (Standing Barbell Tricep Extension)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na predlaktie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Klopenie z\u00e1p\u00e4stiami podhmatom s jednoru\u010dn\u00fdmi \u010dinkami (Wrist Curls)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Klopenie z\u00e1p\u00e4stiami nadhmatom (Reverse Wrist Curls)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na brucho<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Reverzn\u00e9 skracova\u010dky (Reverse Crunch)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">De\u0148 3. a 6. &#8211; Tr\u00e9ning na nohy a spodn\u00fd chrb\u00e1t<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na nohy&nbsp;&nbsp;<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Drepy (Squats)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady (Lunges)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zakop\u00e1vanie (Leg Curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na spodn\u00fd chrb\u00e1t<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah s vystret\u00fdmi kolenami (Stiff Leg Deadlift)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Good Mornings<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na l\u00fdtka<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpony v stoji (Standing Calf Rise)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky na brucho<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00e9rie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Opakovania<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sed-\u013eahy (Crunches)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_proteine_zalezi\"><\/span>Na prote\u00edne z\u00e1le\u017e\u00ed!&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e v za\u010diatkoch svojej kulturistickej kari\u00e9ry Arnold vedel, \u017ee<strong> najd\u00f4le\u017eitej\u0161ou makro\u017eivinou pre rast svalstva<\/strong> <strong>je <a title=\"Prote\u00edn\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edn<\/a><\/strong>. <em>\u201cV\u017edy sa viedli debaty o tom, ko\u013eko prote\u00ednu telo skuto\u010dne potrebuje. Ja som na <strong>ka\u017ed\u00fd kilogram mojej hmotnosti konzumoval jeden gram prote\u00ednu.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold v\u00e1\u017eil takmer<strong> 107 kilogramov<\/strong>, \u010do pre neho predstavovalo v\u00fdzvu &#8211; prija\u0165 <strong>250 g prote\u00ednu denne.<\/strong><em> \u201cNajlep\u0161ie pre m\u0148a fungovalo, ke\u010f som mal <strong>5 jed\u00e1l za de\u0148.<\/strong> S\u00fa \u013eudia, ktor\u00ed dok\u00e1\u017eu fungova\u0165 s troma jedlami denne. Pre m\u0148a bolo 5 jed\u00e1l ide\u00e1lnych, preto\u017ee som <strong>nikdy nebol ve\u013ek\u00fd jed\u00e1k. <\/strong>V\u017edy som bol spokojn\u00fd so stredne ve\u013ek\u00fdm steakom. Aj keby ste mi dali po\u010das vrcholu mojej kari\u00e9ry iba mal\u00fd, 200-gramov\u00fd steak, <strong>bol by som \u0161\u0165astn\u00fd.<\/strong>\u201d&nbsp;<\/em><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-1124x749.jpeg\" alt=\"Arnold Schwarzenegger - stravovanie, jed\u00e1lni\u010dek\" class=\"wp-image-399427\" width=\"843\" height=\"562\" title=\"Arnold Schwarzenegger - stravovanie, jed\u00e1lni\u010dek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-2048x1364.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Autor fotografie: Gage Skidmore from Peoria<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_(48354874611).jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p>Na ra\u0148ajky mal Arnold \u010dasto pra\u017eenicu, slaninu, paradajky a cibu\u013eu.<em> \u201c<\/em><em>To mi sta\u010dilo, ale <strong>dve hodiny po ra\u0148ajk\u00e1ch<\/strong> <\/em><em>som bol znova hladn\u00fd.\u201d<\/em> &nbsp;Aby dok\u00e1zal pokry\u0165 svoje denn\u00e9 d\u00e1vky prote\u00ednu, ktor\u00e9 potreboval pre neust\u00e1ly rast, Arnold nikdy nechodil \u010faleko bez<strong> prote\u00ednov\u00e9ho \u0161ejku<\/strong>.<em> \u201c\u010ci u\u017e som sedel v \u0161kole v Santa Monica City College, alebo som pracoval na stavbe, v\u017edy som z ta\u0161ky vytiahol mal\u00fa<strong> plastov\u00fa n\u00e1dobku pln\u00fa mlieka a prote\u00ednov\u00e9ho pr\u00e1\u0161ku.<\/strong> To bolo presne <strong>zvy\u0161n\u00fdch 30 gramov prote\u00ednu<\/strong>, ktor\u00e9 som v tom \u010dase potreboval.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodinu po prote\u00ednovom drinku \u0161iel Arnold robi\u0165 to, \u010do vedel najlep\u0161ie &#8211; dv\u00edha\u0165 v\u00e1hy v posil\u0148ovni. Po tr\u00e9ningu si dal obed, zvy\u010dajne steak a zeleninu. Dve hodiny po obede si Arnold doprial \u010fal\u0161\u00ed prote\u00ednov\u00fd \u0161ejk. <em>\u201cPil som prote\u00ednov\u00e9 n\u00e1poje<strong> dvakr\u00e1t denne,<\/strong> aby som bol schopn\u00fd prija\u0165 250 gramov prote\u00ednu. Mus\u00edte si v\u0161ak uvedomi\u0165, \u017ee z be\u017en\u00fdch jed\u00e1l <strong>nedost\u00e1vame v\u0161etky \u017eiviny,<\/strong> ktor\u00e9 potrebujeme, ako <strong>vitam\u00edny, miner\u00e1ly \u010di samotn\u00fd prote\u00edn<\/strong>. Preto m\u00e1me <strong><a title=\"\u0160portov\u00e1 v\u00fd\u017eiva\" href=\"https:\/\/gymbeam.sk\/sportova-vyziva\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">doplnky v\u00fd\u017eivy<\/a>.<\/strong> Nez\u00e1le\u017e\u00ed na tom ako zdravo sa stravujete, nikdy nebudete ma\u0165 dostatok esenci\u00e1lnych \u017eiv\u00edn z be\u017en\u00fdch jed\u00e1l.\u201d<\/em>&nbsp;&nbsp;Na ve\u010deru si Arnold zvy\u010dajne doprial <strong>grilovan\u00e9 kuracie m\u00e4so s hnedou ry\u017eou,<\/strong> zeleninou alebo \u0161al\u00e1tom s avok\u00e1dom, makadamiov\u00fdmi orie\u0161kami a olivov\u00fdm olejom.<span style=\"color: #ff6600;\"> [4] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold zanechal vo svete kulturistiky naozaj ve\u013ek\u00fa stopu, o \u010dom sved\u010d\u00ed aj <strong>IFBB Arnold Sports Festival<\/strong>, ktor\u00fd je tie\u017e zn\u00e1my ako Arnold Schwarzenegger Sports Festival. Toto podujatie bolo<strong> zalo\u017een\u00e9 v roku 1989<\/strong> na Arnoldovu po\u010des\u0165. Pozost\u00e1va z klasick\u00e9ho bodybuildingu <em>(Arnold Classic)<\/em>, strongman s\u00fa\u0165a\u017ee<em> (<\/em><em>Arnold Strongman Classic)<\/em> a fitness &amp; bikini expa. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa o Arnoldovi Schwarzeneggerovi dozvedie\u0165 <strong>\u010fal\u0161ie zauj\u00edmavosti?<\/strong> Pozrite si video z na\u0161ej s\u00e9rie Fitness Facts:<\/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-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Arnold Schwarzenegger l P\u0159\u00edb\u011bh, tr\u00e9nink a strava legend\u00e1rn\u00edho bodybuildera l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/zjGFasMFNJo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" 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>Ver\u00edme, \u017ee ste sa o Arnoldovi Schwarzeneggerovi dozvedeli aj to, \u010do ste ani netu\u0161ili, a \u017ee jeho tr\u00e9ningov\u00fd pl\u00e1n <strong>vyu\u017eijete ako in\u0161pir\u00e1ciu <\/strong>pri tom va\u0161om. <strong>Ak\u00fd m\u00e1te n\u00e1zor na Arnolda Schwarzeneggera vy? <\/strong>Dajte n\u00e1m vedie\u0165 v koment\u00e1roch a v pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.&nbsp;<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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>Arnold Schwarzenegger, legenda fitness a kulturistiky. Pre\u010d\u00edtajte si o strave, tr\u00e9ningoch, ob\u013e\u00faben\u00fdch cvikoch a posolstve bodybuildera a v\u00ed\u0165aza Mr. Olympia.<\/p>\n","protected":false},"author":25,"featured_media":399448,"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":[7792],"tags":[6074,6057,6137,6167],"filter_section":[],"filter_attribute":[13042,13041],"class_list":{"0":"post-168699","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-znami-sportovci","12":"filter_attribute-herci","13":"filter_attribute-sportovci","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Arnold Schwarzenegger - tr\u00e9ning, strava a motiv\u00e1cia legendy bodybuildingu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arnold Schwarzenegger, legenda fitness a kulturistiky. 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