{"id":168827,"date":"2014-07-30T00:00:00","date_gmt":"2014-07-29T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/trening-gerarda-butlera-pre-film-300\/"},"modified":"2023-10-03T13:55:03","modified_gmt":"2023-10-03T11:55:03","slug":"trening-gerarda-butlera-pre-film-300","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/trening-gerarda-butlera-pre-film-300\/","title":{"rendered":"Tr\u00e9ning Gerarda Butlera pre film 300"},"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\/trening-gerarda-butlera-pre-film-300\/#Vyska_a_hmotnost_Gerarda_Butlera\" title=\"V\u00fd\u0161ka a hmotnos\u0165 Gerarda Butlera\">V\u00fd\u0161ka a hmotnos\u0165 Gerarda Butlera<\/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\/trening-gerarda-butlera-pre-film-300\/#Trening_Gerarda_Butlera_%E2%80%93_PONDELOK\" title=\"Tr\u00e9ning Gerarda Butlera \u2013 PONDELOK\">Tr\u00e9ning Gerarda Butlera \u2013 PONDELOK<\/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\/trening-gerarda-butlera-pre-film-300\/#Trening_Gerarda_Butlera_%E2%80%93_UTOROK\" title=\"Tr\u00e9ning Gerarda Butlera \u2013 UTOROK\">Tr\u00e9ning Gerarda Butlera \u2013 UTOROK<\/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\/trening-gerarda-butlera-pre-film-300\/#Trening_Gerarda_Butlera_%E2%80%93_STREDA\" title=\"Tr\u00e9ning Gerarda Butlera \u2013 STREDA\">Tr\u00e9ning Gerarda Butlera \u2013 STREDA<\/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.sk\/blog\/trening-gerarda-butlera-pre-film-300\/#Trening_Gerarda_Butlera_%E2%80%93_STVRTOK\" title=\"Tr\u00e9ning Gerarda Butlera \u2013 \u0160TVRTOK\">Tr\u00e9ning Gerarda Butlera \u2013 \u0160TVRTOK<\/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.sk\/blog\/trening-gerarda-butlera-pre-film-300\/#Trening_Gerarda_Butlera_%E2%80%93_PIATOK\" title=\"Tr\u00e9ning Gerarda Butlera \u2013 PIATOK\">Tr\u00e9ning Gerarda Butlera \u2013 PIATOK<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/trening-gerarda-butlera-pre-film-300\/#Trening_Gerarda_Butlera_%E2%80%93_SOBOTA\" title=\"Tr\u00e9ning Gerarda Butlera \u2013 SOBOTA\">Tr\u00e9ning Gerarda Butlera \u2013 SOBOTA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/trening-gerarda-butlera-pre-film-300\/#2Trening_Vrchna_cast_tela\" title=\"2.Tr\u00e9ning (Vrchn\u00e1 \u010das\u0165 tela)\">2.Tr\u00e9ning (Vrchn\u00e1 \u010das\u0165 tela)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/trening-gerarda-butlera-pre-film-300\/#Regeneracia_a_pretrenovanie\" title=\"Regener\u00e1cia a pretr\u00e9novanie\">Regener\u00e1cia a pretr\u00e9novanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/trening-gerarda-butlera-pre-film-300\/#Strava_Gerarda_Butlera\" title=\"Strava Gerarda Butlera\">Strava Gerarda Butlera<\/a><\/li><\/ul><\/nav><\/div>\n<p>Tr\u00e9ning a di\u00e9ta Gerarda Butlera pre film 300 je 5-6 d\u0148ov\u00fd program a  zameriava sa na <strong>olympijsk\u00e9 zdvihy, funk\u010dn\u00fd tr\u00e9ning a metabolick\u00e9 telov\u00e9 cvi\u010denie<\/strong>. Tr\u00e9ning Gerarda Butlera pre film 300 bol navrhnut\u00fd <strong>Markom Twightom<\/strong>, rekordn\u00fdm horolezcom a hlavn\u00fdm osobn\u00fdm tr\u00e9nerom fitnescentra Gym Jones v Salt lake City v \u0161t\u00e1te Utah.<\/p>\n<p>Gerard Butler hovor\u00ed: <em>&#8220;Chcel som vyzera\u0165 ve\u013emi silne. Videl som ve\u013ea hercov hra\u0165 tak\u00e9to role, a v\u017edy vid\u00edte v\u0161etku tu v\u00fdstroj bu\u010f na ve\u013ekom bruchu alebo na mal\u00fdch chud\u00fdch ruk\u00e1ch.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<p>Aby sa stal kr\u00e1\u013eom Leonidom, Gerard Butler tr\u00e9noval 4 mesiace aby sa dostal do formy. Kr\u00e1\u013e Sparty hovor\u00ed, \u017ee pre dosiahnutie tela bojovn\u00edka bolo nutn\u00e9 <strong>najprv z\u00edska\u0165 jeho mentalitu<\/strong>. Po intenz\u00edvnom tr\u00e9ningu sa Gerard Butler \u010dasto c\u00edtil nato\u013eko zle, \u017ee a\u017e skoro vracal. Toto urobilo ment\u00e1lny aspekt pr\u00edpravy rovnako d\u00f4le\u017eit\u00fd ako fyzick\u00fd.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Vyska_a_hmotnost_Gerarda_Butlera\"><\/span><strong>V\u00fd\u0161ka a hmotnos\u0165 Gerarda Butlera<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gerard Butler meria 188cm a v\u00e1\u017ei 86 kg. Pre film 300 Gerard zhodil tuk a nabral svaly, pribral a\u017e na 91 kg.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Gerard Butler tr\u00e9ning 300\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Gerard-Butler-CelebHealthy_com.jpg\" alt=\"Gerard Butler tr\u00e9ning 300\" \/>\n<h2><span class=\"ez-toc-section\" id=\"Trening_Gerarda_Butlera_%E2%80%93_PONDELOK\"><\/span><strong>Tr\u00e9ning Gerarda Butlera \u2013 PONDELOK<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>T\u00edm Gym Jones, ktor\u00fd dohliadal na tr\u00e9ning Gerarda Butlera pre film 300, ho n\u00fatil cvi\u010di\u0165 dvakr\u00e1t denne.<\/p>\n<h3> <strong>1.  <\/strong><strong>Tr\u00e9ning:<\/strong><\/h3>\n<p><strong> \u2022 <\/strong>2x vzpiera\u010dsk\u00fd nadhod + 5x drep 70% telesnej hmotnosti (jedna kombin\u00e1cia ka\u017ed\u00fdch 30s po\u010das 5 min.)<\/p>\n<p>\u2022 2x kettlebell nadhod s drepom 16-20 kg (jedna kombin\u00e1cia ka\u017ed\u00fdch 30s po\u010das 5 min.)<\/p>\n<p>\u2022 5x \u0165a\u017ek\u00fd predn\u00fd drep 70-75% maxima<\/p>\n<p>\u2022 6x \u0165a\u017ek\u00fd v\u00fdstup na debnu (\u0165a\u017ek\u00fd &#8211; pou\u017eite \u010dinky)<\/p>\n<p>\u2022 20x \u017eabac\u00ed skok (frog hop) + 40m ch\u00f4dze po \u0161tyroch (4 kol\u00e1 tejto kombin\u00e1cie \u2013 oddychujte 2 min\u00faty)<\/p>\n<p>\u2022 20x tureck\u00fd vstyk (3 s\u00e9rie)<\/p>\n<p>Rob \u201eMaximus\u201c MacDonald, mana\u017e\u00e9r<strong> Gym Jones<\/strong> hovor\u00ed: <em>&#8220;Ak sa dej\u00fay psychologick\u00e9 zmeny, fyzick\u00e9 zmeny sa bud\u00fa dia\u0165 tie\u017e. Ak dok\u00e1\u017eete nau\u010di\u0165 niekoho myse\u013e, aby bola siln\u00e1, dok\u00e1\u017eete to aj s jeho telom. Prv\u00fd a najd\u00f4le\u017eitej\u0161\u00ed bod na\u0161ej filozofie je, \u017ee Myse\u013e je Prim\u00e1rna.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<h3><strong>2. Tr\u00e9ning:<\/strong><\/h3>\n<p><strong> \u2022 <\/strong>Kardio (ak\u00e9ko\u013evek) 50 kal\u00f3ri\u00ed alebo 10 min veslovac\u00ed trena\u017e\u00e9R pomal\u00e9 tempo<br \/>\n\u2022 6 s\u00e9ri\u00ed: 10x tlaky na lavi\u010dke 102 kg<br \/>\n\u2022 4 s\u00e9rie: 12x tlak ve\u013ekej \u010dinky nad hlavu 57 kg<br \/>\n\u2022 Arnoldove tlaky v 2 x 25<br \/>\n\u2022 Kladivov\u00e9 zdvihy 2 x 25<br \/>\n\u2022 K\u013euky<br \/>\n\u2022 \u00dadery lanami<br \/>\n\u2022 Dr\u017eanie jednoru\u010diek nad hlavou<br \/>\n\u2022 K\u00fdvanie s Kettlebell<br \/>\n\u2022 Zhyby<br \/>\n\u2022 Hod lopty o zem<br \/>\n\u2022 Drep o stenu<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Trening_Gerarda_Butlera_%E2%80%93_UTOROK\"><\/span><strong>Tr\u00e9ning Gerarda Butlera \u2013 UTOROK<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Jeden z cie\u013eov pod\u013ea marka Twighta bol: &#8220;<em>Premeni\u0165 ich na jeden gang, zjednoten\u00fa silu, ktor\u00fdch d\u00f4vera by bola vidite\u013en\u00e1 na obrazovke.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<h3><strong>1. <\/strong><strong>Tr\u00e9ning (<\/strong><span style=\"font-size: 12px;\">Vrchn\u00e1 \u010das\u0165 tela)<\/span><\/h3>\n<p>\u2022 20x tlak ve\u013ekej \u010dinky nad hlavu v stoji<br \/>\n\u2022 20x zhyby s cheatingom<br \/>\n\u2022 10x tlak ve\u013ekej \u010dinky nad hlavu v stoji<br \/>\n\u2022 12x zhyby s cheatingom<br \/>\n\u2022 40m prevracanie pneumatiky<br \/>\n\u2022 50x Wall Ball<br \/>\n\u2022 50x Hody lopty o zem<br \/>\n\u2022 \u0160pinav\u00e9 30ky: (Urobte nasleduj\u00face 3 cvi\u010denia, na ka\u017ed\u00e9 m\u00e1te 1 min\u00fatu. Zvy\u0161n\u00fd \u010das oddychujte. 3 s\u00e9rie)<br \/>\n\u2022 \u0164ahanie z\u00e1\u0165a\u017ee za sebou<br \/>\n\u2022 Zhyby podhmatom<br \/>\n\u2022 Tureck\u00fd vstyk (3 s\u00e9rie)<\/p>\n<h3><\/h3>\n<h3><strong>2. Tr\u00e9ning<\/strong><\/h3>\n<p>\u2022 3&#215;5 drep o stenu<br \/>\n\u2022 3&#215;10 drep<br \/>\n\u2022 3&#215;5 Goblet drep (drep s kettlebell)<br \/>\n\u2022 3x20m v\u00fdpady<br \/>\n\u2022 3x20m v\u00fdpady s ve\u013ekou \u010dinkou<br \/>\n\u2022 2x Dead Stop Back Squat drep (80% maxima)<br \/>\n\u2022 2x maxim\u00e1lny trojskok<br \/>\n\u2022 30sek v\u00fdskok na debnu + 60sek exploz\u00edvny v\u00fdstup na debnu<br \/>\n\u2022 K\u00fdvanie s kettlebell 23kg do zlyhania<br \/>\n\u2022 Dr\u017eanie kettlebell (60-65% telesnej hmotnosti)(5 s\u00e9ri\u00ed, oddych 3-5 min\u00fat)<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Gerard Butler tr\u00e9ning 300\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/300-movie-workout.jpg\" alt=\"Gerard Butler tr\u00e9ning 300\" \/>\n<h2><span class=\"ez-toc-section\" id=\"Trening_Gerarda_Butlera_%E2%80%93_STREDA\"><\/span><strong>Tr\u00e9ning Gerarda Butlera \u2013 STREDA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tr\u00e9ning Gerarda Butlera pre film 300 v stredu za\u010d\u00edna veslovan\u00edm. To zahreje a rozcvi\u010d\u00ed vrchn\u00fa \u010das\u0165 tela a nohy. Potom prejdete na r\u00fdchlostn\u00fd cyklus s jednor\u00fa\u010dkami alebo ve\u013ekou \u010dinkou.<\/p>\n<h3><strong> 1. <\/strong><strong>Tr\u00e9ning: vrchn\u00e1 \u010das\u0165 tela<\/strong><\/h3>\n<p>\u2022 Veslovanie 5 min, pomal\u00e9 tempo<br \/>\n\u2022 Veslovania 5 min \u2013 ka\u017ed\u00fa min\u00fatu progres\u00edvne za\u0165a\u017eujte<br \/>\n\u2022 R\u00fdchlostn\u00fd cyklus s jednor\u00fa\u010dkami alebo ve\u013ekou \u010dinkou: robte 6 opakovan\u00ed z ka\u017ed\u00e9ho cviku. \u010co mo\u017eno najviac cyklov za 2 min\u00faty. 3 s\u00e9rie po 2 min\u00faty, oddych 1-2 min\u00faty. Sna\u017ete sa zlep\u0161i\u0165 v ka\u017edej s\u00e9rii, ale dodr\u017eujte spr\u00e1vnu techniku:<br \/>\n\u2022 Pr\u00ed\u0165ahy ve\u013ekej \u010dinky podhmatom v predklone+<br \/>\n\u2022 Vzpiera\u010dsk\u00fd nadhod+<br \/>\n\u2022 Vzpiera\u010dsk\u00fd nadhod s v\u00fdtlakom \u010dinky nad hlavu+<br \/>\n\u2022 Pr\u00ed\u0165ahy \u010dinky k brade v stoji+<br \/>\n\u2022 Predn\u00fd drep s v\u00fdtlakom \u010dinky nad hlavu+<br \/>\n\u2022 Bicepsov\u00fd zdvih<\/p>\n<p>Gerard Butler o svojom tr\u00e9nerovi a tr\u00e9ningu hovor\u00ed: <em>&#8220;Takmer v\u0161etko \u010do Mark Twight navrhol je tak n\u00e1ro\u010dn\u00e9, \u017ee si \u017eel\u00e1te aby ste sa nikdy neboli narodili \u2013 a dokonca aby sa on s\u00e1m nikdy nebol narodil.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<h3> 2. <strong>Tr\u00e9ning: nohy<\/strong><\/h3>\n<p>\u2022 Prepracujte sa k maximu pre M\u0155tvy \u0165ah<br \/>\n\u2022 4 x4, 65% max<br \/>\n\u2022 2&#215;2, 75 max<br \/>\n\u2022 1&#215;8, 65% max<br \/>\n\u2022 8x \u0165a\u017ek\u00e9 v\u00fdpady (4 ka\u017ed\u00fd strana)<br \/>\n\u2022 K\u00fdvanie s Ketlebell (pyram\u00edda &#8211; 2s\u00e9rie 12kg, 2s\u00e9rie16 kg, 2s\u00e9rie 20 kg, 2s\u00e9rie 24 kg)<br \/>\n\u2022 Goblet drep (pyram\u00edda- 10x 2s\u00e9rie 12kg, 2s\u00e9rie16 kg, 2s\u00e9rie 20 kg, 2s\u00e9rie 24 kg)<br \/>\n\u2022 Drep (100 opakovan\u00ed  50% telesnej hmotnosti)<br \/>\n\u2022 Vzpiera\u010dsk\u00fd nadhod s v\u00fdtlakom kettlebell nad hlavu<br \/>\n\u2022 50x Wall Ball<br \/>\n\u2022 50x Hod lopty o zem<\/p>\n<p>Tr\u00e9ner Spar\u0165anov Mark Twight hovor\u00ed:&#8221;<em>T\u00fdm \u017ee spolu zn\u00e1\u0161ali \u00fatrapy po\u010das nejak\u00e9ho obdobia, t\u00fdm \u017ee v t\u00edme medzi sebou s\u00fa\u0165a\u017eili, stala sa z nich bojuj\u00faca sila, ktor\u00e1 je uverite\u013en\u00e1 pre div\u00e1ka. Men\u00ed to sp\u00f4sob ako sa pohybuj\u00fa a spr\u00e1vaj\u00fa ako celok.&#8221;<\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Trening_Gerarda_Butlera_%E2%80%93_STVRTOK\"><\/span><strong>Tr\u00e9ning Gerarda Butlera \u2013 \u0160TVRTOK<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tr\u00e9ning Gerarda Butlera pre film 300 sa vo \u0161tvrtok za\u010d\u00edna tr\u00e9ningom vrchnej polovice tela, ktor\u00fd je zameran\u00fd na <strong>ramen\u00e1, hrudn\u00edk a chrb\u00e1t.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<h3><strong>1. Tr\u00e9ning: <\/strong>Hrudn\u00edk\/Ramen\u00e1\/Chr\u00e1t<\/h3>\n<p>\u2022 25 K\u013eukov do 25 podpory na predlaktiach (3 s\u00e9rie)<br \/>\n\u2022 Tlak ve\u013ekej \u010dinky nad hlavu v sede (x20, 40% telesnej hmotnosti)<br \/>\n\u2022 3x 1-5 Zhyby pyram\u00edda (1. s\u00e9ria 1 opakovanie, 2. S\u00e9ria 2 opakovania&#8230;5. s\u00e9ria 5 opakovan\u00ed \u2013 zopakova\u0165 e\u0161te 2-kr\u00e1t)<\/p>\n<h3><strong>\u00dapln\u00e9 telesn\u00e9 kardio:<\/strong><\/h3>\n<p>\u2022 \u0160pinav\u00e9 30ky: (Urobte nasleduj\u00face 3 cvi\u010denia, na ka\u017ed\u00e9 m\u00e1te 1 min\u00fatu. Zvy\u0161n\u00fd \u010das oddychujte. 3 s\u00e9rie)<br \/>\n\u2022 \u0164ahanie z\u00e1\u0165a\u017ee za sebou<br \/>\n\u2022 Zhyby podhmatom<br \/>\n\u2022 Sed\u013eahy zakon\u010den\u00e9 hodom medicinbalu<\/p>\n<h3><strong>2. Tr\u00e9ning<\/strong><\/h3>\n<p>\u2022 3&#215;5 Drep o stenu<br \/>\n\u2022 3&#215;10 drep<br \/>\n\u2022 3&#215;5 Goblet drep<br \/>\n\u2022 3&#215;20 V\u00fdpady<br \/>\n\u2022 3x20m V\u00fdpady s ve\u013ekou \u010dinkou<br \/>\n\u2022 2x Dead Stop Back Squat drep, 80% maxima<br \/>\n\u2022 2x Maxim\u00e1lny trojskok<br \/>\n\u2022 30sek v\u00fdskok na debnu + 60sek exploz\u00edvny v\u00fdstup na debnu<br \/>\n\u2022 K\u00fdvanie s kettlebell 23kg do zlyhania<br \/>\n\u2022 Dr\u017eanie kettlebell (60-65% telesnej hmotnosti)(5 s\u00e9ri\u00ed, oddych 3-5 min\u00fat)<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Gerard Butler tr\u00e9ning 300\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Gerard-Butler-king-leonidas-300.jpg\" alt=\"Gerard Butler tr\u00e9ning 300\" \/>\n<h2><span class=\"ez-toc-section\" id=\"Trening_Gerarda_Butlera_%E2%80%93_PIATOK\"><\/span><strong>Tr\u00e9ning Gerarda Butlera \u2013 PIATOK<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tr\u00e9ning v piatok za\u010d\u00edna hrudn\u00edkom\/ramenami a kardio tr\u00e9ningom. Pokra\u010duje sa bicepsom a ramenami. V\u0161etko to zakon\u010d\u00edte pri Tailpipe tr\u00e9ningu.<\/p>\n<h3><strong> 1. <\/strong><strong>Tr\u00e9ning<\/strong><\/h3>\n<p>\u2022 10min veslovac\u00ed trena\u017e\u00e9r pomal\u00e9 tempo<br \/>\n\u2022 6 s\u00e9ri\u00ed: 10x tlaky na lavi\u010dke 102 kg<br \/>\n\u2022 4 s\u00e9rie: 12x tlak ve\u013ekej \u010dinky nad hlavu 57 kg (oddych 2 min medzi s\u00e9riami nasleduj\u00facich 3 cvikov)<\/p>\n<p><strong>BICEPS\/RAMEN\u00c1\/KARDIO:<\/strong><br \/>\n\u2022 Arnoldove tlaky v 2 x 25<br \/>\n\u2022 Kladivov\u00e9 zdvihy 2 x 25<br \/>\n\u2022 45sek veslovanie, vysok\u00e1 z\u00e1\u0165a\u017e, r\u00fdchle tempo (oddych 1 min potom opakova\u0165)<\/p>\n<p>\u2022 250 m veslovania najr\u00fdchlej\u0161ie ako m\u00f4\u017eete, vysok\u00e1 z\u00e1\u0165a\u017e<br \/>\n\u2022 Kettlebell Rack Hold (2 s\u00e9rie s 53kg, dr\u017ea\u0165 1 min)<\/p>\n<h3> 2.<strong> <\/strong><strong>Tr\u00e9ning<\/strong><\/h3>\n<p>\u2022 12x m\u0155tvy \u0165ah, telesn\u00e1 v\u00e1ha<br \/>\n\u2022 12x zhyby<br \/>\n\u2022 12x k\u013euky<br \/>\n\u2022 12x hod medicinbalu o zem<\/p>\n<p><strong>Tr\u00e9ning bru\u0161n\u00fdch svalov:<\/strong><\/p>\n<p>\u2022 60 opakovan\u00ed z ka\u017ed\u00e9ho<br \/>\n\u2022 Sed\u013eah<br \/>\n\u2022 Sklapova\u010dky<br \/>\n\u2022 Dv\u00edhanie noh v le\u017ee<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Trening_Gerarda_Butlera_%E2%80%93_SOBOTA\"><\/span><strong>Tr\u00e9ning Gerarda Butlera \u2013 SOBOTA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong> <\/strong><\/p>\n<h3><strong>1.Tr\u00e9ning<\/strong>:<\/h3>\n<p>Urobte 5 cyklov z prv\u00fdch 5 cvikov, zakon\u010dite to ch\u00f4dzou po \u0161tyroch. Najprv bud\u00fa precvi\u010den\u00e9 va\u0161e nohy. Potom prejdete na cyklus tr\u00e9ningu vrchnej polovice tela.<\/p>\n<p><strong>Spodn\u00e1 \u010das\u0165 tela:<\/strong><\/p>\n<p>\u2022 5x 20 Drep bez z\u00e1\u0165a\u017ee<br \/>\n\u2022 5x 10 Drep s v\u00fdskokom<br \/>\n\u2022 5x 5 V\u00fdskok so skr\u010dkou<br \/>\n\u2022 5x 20 V\u00fdpady s v\u00fdskokom<br \/>\n\u2022 5x 50m Ch\u00f4dza po \u0161tyroch<\/p>\n<div><\/div>\n<p>Oddych 2 min\u00faty<\/p>\n<p>\u2022 20x Burpee + 30m Ch\u00f4dza po \u0161tyroch (3 kol\u00e1 tejto kombin\u00e1cie)<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2Trening_Vrchna_cast_tela\"><\/span><strong>2.Tr\u00e9ning (<\/strong><strong style=\"font-size: 12px;\">Vrchn\u00e1 \u010das\u0165 tela)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 10 x Dislok\u00e1cia ramien<br \/>\n\u2022 1-5 Zhyby pyram\u00edda<\/p>\n<p>60 sek pri ka\u017edej z nasleduj\u00facich stan\u00edc s 30 sek oddychom medzi nimi<\/p>\n<p>\u2022 Tlaky na lavi\u010dke 60kg+<br \/>\n\u2022 \u0164ahanie lana+<br \/>\n\u2022 Dr\u017eanie Slosh Pipe nad hlavou+<br \/>\n\u2022 \u0164ahanie lana+<br \/>\n\u2022 Arnoldove tlaky 12kg+<br \/>\n\u2022 Pr\u00ed\u0165ahy T-ty\u010de 30 kg+<br \/>\n\u2022 K\u013euky<br \/>\n\u2022 Sed\u013eahy<\/p>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/Stp0sgYGXHc#t=72\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/p>\n<p>Sobot\u0148aj\u0161\u00ed tr\u00e9ning Gerarda Butlera je cel\u00fd o kruhovom tr\u00e9ningu. To znamen\u00e1, \u017ee prech\u00e1dzate z jedn\u00e9ho cviku na druh\u00fd. Tr\u00e9ning pre film 300 sa sna\u017eil pribl\u00ed\u017ei\u0165, ak\u00fd by bol pre Spar\u0165anov boj. St\u00e1le <strong>zap\u00e1jate in\u00e9 svalov\u00e9 skupiny<\/strong>. To napodob\u0148uje strat\u00e9giu \u0161\u00edku spar\u0165ansk\u00fdch bojovn\u00edkov, kde sa neust\u00e1le prisp\u00f4sobujete svojmu protivn\u00edkovi.<\/p>\n<p>Robte tento tr\u00e9ning ako <strong>kruhov\u00fd<\/strong>. Jedna s\u00e9ria na ka\u017ed\u00fd cvik. Potom prejdite na \u010fal\u0161\u00ed. Ke\u010f dokon\u010d\u00edte jeden okruh, pred\u00fdchajte to. Opakujte a\u017e budete ma\u0165 hotov\u00e9 3 okruhy.<\/p>\n<p>Po seri\u00f3znom tr\u00e9ning s Markom Twightom a kulturistom Francom LiCastrom, Gerard Butler hovor\u00ed: <em>&#8220;Pozn\u00e1te ka\u017ed\u00fa kvapku potu \u010do v\u00e1m spadne z \u010dela, ka\u017ed\u00fa v\u00e1hu \u010do ste pumpovali. Hist\u00f3ria toho je vo va\u0161ich o\u010diach. To bolo na tom to skvel\u00e9, nasadi\u0165 si ten pl\u00e1\u0161\u0165 a t\u00fa helmu a nemusie\u0165 myslie\u0165 na to, \u017ee som mohol tr\u00e9nova\u0165 tvrd\u0161ie. Namiesto toho som tam st\u00e1l a c\u00edtil sa ako lev.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<p>Zahr\u0148uj\u00fac pr\u00e1cu, ktor\u00fa odviedli pri tr\u00e9ningu so zbra\u0148ami, herci filmu 300 tr\u00e9novali <strong>10-12 hod\u00edn denne, 5 dn\u00ed v t\u00fd\u017edni nieko\u013eko mesiacov<\/strong>. Tr\u00e9novali a pritom jedli len to\u013eko aby dok\u00e1zali regenerova\u0165. Tr\u00e9novali v Gym Jones fitnescentre v Utahu. V Gym Jones veria, \u017ee: <em>&#8220;Cie\u013eom je prav\u00fd fitness, nie vzh\u013ead fitnessu&#8230;vzh\u013ead je d\u00f4sledok fitnessu.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<p>Aby podporili pripravenos\u0165 na boj, tr\u00e9ning zah\u0155\u0148al kombin\u00e1cie komplexn\u00fdch pohybov, dv\u00edhania a h\u00e1dzania. Primit\u00edvne pom\u00f4cky \u2013 <strong>medicinbal, kettlebell a kruhy<\/strong> sa pou\u017e\u00edvali namiesto strojov. Ka\u017ed\u00fd tr\u00e9ning bol s\u00fa\u0165a\u017e so syst\u00e9mom odmena-trest vz\u0165ahuj\u00facim sa na denn\u00e9 v\u00fdkony, ktor\u00e9 boli denne vyvesovan\u00e9, aby ich v\u0161etci mohli vidie\u0165.<\/p>\n<p>Herci nepotrebovali ve\u013ea kardio tr\u00e9ningu, preto\u017ee ich funk\u010dn\u00fd tr\u00e9ning dostato\u010dne<strong> zdvihol ich tepov\u00e9 frekvencie<\/strong>. Osobn\u00fd tr\u00e9ner Mark Twight hovor\u00ed:<em> &#8220;Je to ekvivalent \u0161printu. Jeho kr\u00e1tke trvanie, vysok\u00e1 intenzita a v\u00fd\u017eivov\u00fd program pre podporu tohto \u00fasilia.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<p>Napriek tomu robili tieto kardio tr\u00e9ningy, ke\u010f na to zv\u00fd\u0161il \u010das:<\/p>\n<h3><strong>Triatlon:<\/strong><\/h3>\n<p>\u2022 500 m SkiErg<br \/>\n\u2022 50kal AirDyne<br \/>\n\u2022 500m Veslovanie<\/p>\n<h3><strong>Za\u010diato\u010dn\u00edcky tr\u00e9ning<\/strong><\/h3>\n<p>Samozrejme tr\u00e9ning pre film 300 je n\u00e1ro\u010dn\u00fd. Ak u\u017e teraz nie ste v skvelej forme, za\u010dnite \u013eah\u0161ou vari\u00e1ciou tohto tr\u00e9ningu. Robte 2-3 s\u00e9rie a prid\u00e1vajte 1 s\u00e9riu ka\u017ed\u00fd t\u00fd\u017ede\u0148. Dosta\u0148te sa a\u017e na<strong> 4-5 s\u00e9ri\u00ed<\/strong>, potom ste pripraven\u00fd na tr\u00e9ning pre film 300. Taktie\u017e by ste mali precvi\u010dova\u0165 brucho.<\/p>\n<h3><strong>Za\u010diato\u010dn\u00edcky tr\u00e9ning:<\/strong><\/h3>\n<p>\u2022 15x pr\u00ed\u0165ahy v predklone \u2013 vlastn\u00e1 v\u00e1ha<br \/>\n\u2022 25x drep \u2013 vlastn\u00e1 v\u00e1ha<br \/>\n\u2022 15x k\u013euk<br \/>\n\u2022 50x jumping jack<br \/>\n\u2022 10x \u00fazke k\u013euky<br \/>\n\u2022 15x pr\u00ed\u0165ahy v predklone \u2013 vlastn\u00e1 v\u00e1ha<\/p>\n<p>V\u010faka ich intenz\u00edvnemu tr\u00e9ningu sa skupina hercov po\u010das nakr\u00facania spr\u00e1vala ako jeden celok. Gerard Butler o tr\u00e9ningu povedal: <em>&#8220;V\u0161etci sa u\u010dili a zlep\u0161ovali a\u017e k\u00fdm sme sa stali jedn\u00fdm, nepreniknute\u013en\u00fdm celkom. Akcia vo filme bolo ohromuj\u00faca.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<p><em><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Gerard Butler tr\u00e9ning 300\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/335b75421c95456ae36f7095da401182.jpg\" alt=\"Gerard Butler tr\u00e9ning 300\" \/><\/em><\/p>\n<p><em> <\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Regeneracia_a_pretrenovanie\"><\/span><strong>Regener\u00e1cia a pretr\u00e9novanie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tr\u00e9ning obsahuje aj akt\u00edvny odpo\u010dinok. Herci \u010dasto pracovali s me\u010dmi a in\u00fdmi zbra\u0148ami v ich \u201evo\u013enom \u010dase\u201c. Tr\u00e9ner Mark Twight hovor\u00ed: <em>&#8220;<\/em><em>Neexistuje pretr\u00e9novanie, existuje iba nedostato\u010dn\u00e1 regener\u00e1cia. \u013dudia by mali vyv\u00e1\u017ei\u0165 intenz\u00edvny tr\u00e9ning s bohat\u00fdm sp\u00e1nkom, mas\u00e1\u017eou a zotavovac\u00edmi met\u00f3dami ako studen\u00fd k\u00fape\u013e, elektrick\u00e1 stimul\u00e1cia svalstva a kontrastn\u00e9 k\u00fapele.&#8221;<\/em><\/p>\n<p><em> <\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Strava_Gerarda_Butlera\"><\/span><strong>Strava Gerarda Butlera<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Di\u00e9ta Gerarda Butlera pozost\u00e1vala z toho, z \u010doho aj ozajstn\u00e1 Spar\u0165ansk\u00e1 strava. Chceli aby herci vyzerali ako prav\u00ed Spar\u0165ania. Ke\u010f\u017ee jedli len to\u013eko aby regenerovali, herci z\u00edskali vyrysovan\u00e9 bru\u0161n\u00e9 svaly a muskulat\u00faru. Di\u00e9ta po mimo in\u00fdch zdrojov <strong>netu\u010dn\u00e9ho prote\u00ednu<\/strong> zahr\u0148ovala:<\/p>\n<p>\u2022 Cottage cheese<br \/>\n\u2022 Hrozno<br \/>\n\u2022 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\">Jablk\u00e1<\/a><br \/>\n\u2022 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\">Avok\u00e1do<\/a><br \/>\n\u2022 Zelen\u00fa zeleninu<br \/>\n\u2022 Prepeli\u010die vaj\u00ed\u010dka<br \/>\n\u2022 Morku<br \/>\n\u2022 Kuracinu<br \/>\n\u2022 Ryby<br \/>\n\u2022 Figy<br \/>\n\u2022 Olivy a olivov\u00fd olej<br \/>\n\u2022 Celozrnn\u00fd chlieb<br \/>\n\u2022 Divok\u00fa ry\u017eu<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Gerard Butler tr\u00e9ning 300\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/gerard-butler-soccer-shirt-08102011-lead.jpg\" alt=\"Gerard Butler tr\u00e9ning 300\" \/>\n<p>Herci nikdy nejedli do s\u00fdtosti. Jedli <strong>len mal\u00e9 mno\u017estv\u00e1<\/strong> potrebn\u00e9 pre regener\u00e1ciu a z\u00e1kladne \u017eiviny. Herci konzumovali 1,2 gramy prote\u00ednu na libru hmotnosti (2g na 1kg hmotnosti) denne. Prij\u00edmali<strong> prote\u00edn ka\u017ed\u00e9 3 hodiny<\/strong>. Di\u00e9ta zahr\u0148ovala uh\u013eohydr\u00e1ty r\u00e1no, zatia\u013e \u010do kura a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\">zelenina<\/a> bola typickou ve\u010derou.<\/p>\n<p>Gerard Butler hovor\u00ed:<em> &#8220;Moje di\u00e9ta nikdy nieje tak presne na\u010dasovan\u00e1 ako by som chcel, ale sna\u017e\u00edm sa jes\u0165 kura a zeleninu namiesto hamburgerov a hranol\u010dekov, ktor\u00e9 som jedol predt\u00fdm. Prv\u00fdkr\u00e1t \u010do mi niekto povedal, \u017ee som tu\u010dn\u00fd bolo, ke\u010f som dostal t\u00fato rolu.&#8221; <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gerard Butler, herec, tr\u00e9noval pre film 300 5 a\u017e 6 dn\u00ed a jeho tr\u00e9ning sa zameriaval na olympijsk\u00e9 zdvihy, funk\u010dn\u00fd tr\u00e9ning a metabolick\u00e9 telov\u00e9 cvi\u010denie. Pozrite sa na jeho tr\u00e9ningov\u00fd plan a stravu pre film 300. <\/p>\n","protected":false},"author":25,"featured_media":68439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[],"filter_section":[],"filter_attribute":[13023],"class_list":{"0":"post-168827","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"filter_attribute-treningove-plany","9":"h-entry","10":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e9ning Gerarda Butlera pre film 300 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gerard Butler, herec, tr\u00e9noval pre film 300 5 a\u017e 6 dn\u00ed a jeho tr\u00e9ning sa zameriaval na olympijsk\u00e9 zdvihy, funk\u010dn\u00fd tr\u00e9ning a metabolick\u00e9 telov\u00e9 cvi\u010denie. 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