{"id":225319,"date":"2021-03-22T09:15:26","date_gmt":"2021-03-22T08:15:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225319"},"modified":"2025-07-02T11:23:18","modified_gmt":"2025-07-02T09:23:18","slug":"erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu\/","title":{"rendered":"Erko Jun &#8211; Celebrul model fitness \u0219i lupt\u0103tor MMA nu se teme s\u0103 \u00ee\u0219i asume riscuri (interviu)"},"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.ro\/blog\/erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu\/#Cum_a_inceput_totul\" title=\"Cum a \u00eenceput totul\">Cum a \u00eenceput totul<\/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.ro\/blog\/erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu\/#Cele_mai_mari_realizari_in_materie_de_fitness\" title=\"Cele mai mari realiz\u0103ri \u00een materie de fitness&nbsp;\">Cele mai mari realiz\u0103ri \u00een materie de fitness&nbsp;<\/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.ro\/blog\/erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu\/#Victorii_si_pierderi_in_MMA\" title=\"Victorii \u0219i pierderi \u00een MMA\">Victorii \u0219i pierderi \u00een MMA<\/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.ro\/blog\/erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu\/#Viata_personala\" title=\"Via\u021ba personal\u0103\">Via\u021ba personal\u0103<\/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.ro\/blog\/erko-jun-celebrul-model-fitness-si-luptator-mma-nu-se-teme-sa-isi-asume-riscuri-interviu\/#Interviul_cu_Erko_Jun\" title=\"Interviul cu Erko Jun\">Interviul cu Erko Jun<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Erko Jun<\/strong> este un<strong> cunoscut model fitness, antrenor \u0219i lupt\u0103tori MMA<\/strong> cu r\u0103d\u0103cini balcanice. Pute\u021bi afla ce se afl\u0103 \u00een spatele realiz\u0103rilor sale, <strong>ce m\u0103n\u00e2nc\u0103<\/strong> sau cum se preg\u0103te\u0219te <strong>pentru meciurile sale<\/strong>, din \u00eentreb\u0103rile la care <strong>Erko \u00eensu\u0219i a r\u0103spuns<\/strong>!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-36-33-749x1124.jpg\" alt=\"Erko Jun\" class=\"wp-image-411835\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-36-33-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-36-33-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-36-33-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-36-33.jpg 1279w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Informa\u021bii importante<\/h3>\n\n\n\n<p><strong>Nume complet:<\/strong> Erko Jun<\/p>\n\n\n\n<p><strong>Data na\u0219terii:<\/strong> 28.06.1990<\/p>\n\n\n\n<p><strong>Locul na\u0219terii:<\/strong> Bosnia \u015fi Her\u0163egovina<\/p>\n\n\n\n<p><strong>Greutate:<\/strong> 99.76 kg<\/p>\n\n\n\n<p><strong>\u00cen\u0103l\u021bime:<\/strong> 177.8 cm<\/p>\n\n\n\n<p><strong>Categoria MMA:<\/strong> categoria grea<\/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=\"Cum_a_inceput_totul\"><\/span><span style=\"color:#ff6600\" class=\"tadv-color\">Cum a \u00eenceput totul<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Erko Jun <strong>s-a n\u0103scut \u00een Bosnia Her\u021begovina<\/strong>, dar c\u00e2nd avea doar 2 ani, el \u0219i familia sa au trebuit s\u0103-\u0219i p\u0103r\u0103seasc\u0103 patria <strong>din cauza r\u0103zboiului bosniac (1992)<\/strong>. Familia <strong>a emigrat \u00een Belgia<\/strong> \u0219i a \u00eenceput o via\u021b\u0103 cu totul nou\u0103 \u00een Anvers. Acolo, Erko a \u00eenceput <strong>s\u0103-\u0219i dezvolte pasiunea pentru artele mar\u021biale, \u0219i anume taekwondo \u0219i kickboxing<\/strong>. Cu toate acestea, \u00een timpul uneia dintre sesiunile intense de antrenament cu tat\u0103l s\u0103u, acesta a fost r\u0103nit \u0219i <strong>aproape c\u0103 \u0219i-a pierdut sim\u021bul \u00een piciorul drept<\/strong>. \u00cen acel moment, <strong>natura sa exploziv\u0103 s-a trezit \u00een el<\/strong> \u0219i, pentru c\u0103 nu se putea antrena pe deplin, <strong>\u0219i-a folosit energia implic\u00e2ndu-se \u00een conflictele de strad\u0103<\/strong>. Cu toate acestea, <strong>antrenorul Bill Richardson<\/strong> i-a dat o m\u00e2n\u0103 de ajutor \u00een acea perioad\u0103 \u00eentunecat\u0103, ar\u0103t\u00e2ndu-i c\u0103 nu a pierdut nimic. Acesta l-a ajutat s\u0103 s\u0103-\u0219i stabileasc\u0103 <strong>un program de antrenament.<\/strong> Pe parcursul a 6 luni, Erko a f\u0103cut progrese mari, <strong>\u0219i-a \u00eembun\u0103t\u0103\u021bit starea \u0219i a c\u00e2\u0219tigat mas\u0103 muscular\u0103<\/strong>. Mai mult, cu ajutorul combina\u021biei corecte de antrenamente \u0219i reabilitare, acesta <strong>a reu\u0219it s\u0103 se recupereze dup\u0103 o leziune ur\u00e2t\u0103<\/strong>, care \u00eel \u00eempiedica s\u0103-\u0219i \u00eendeplineasc\u0103 visul.<span style=\"color: #ff6600\">&nbsp;[1] [3]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cele_mai_mari_realizari_in_materie_de_fitness\"><\/span><span style=\"color: #ff6600\"><strong>Cele mai mari realiz\u0103ri \u00een materie de fitness&nbsp;<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doar datorit\u0103 <strong>muncii grele, motiva\u021biei \u0219i devotamentului<\/strong>, Erko a ob\u021binut un succes incredibil. Este de <strong>3 ori campion junior la culturism, vicecampion al competi\u021biei de fitness din Balcani<\/strong> \u0219i a c\u00e2\u0219tigat, de asemenea, <strong>locul 3 la International Musclemania Show din Miami, Florida<\/strong>. Cu toate acestea, \u00een ciuda acestor premii, Erko <strong>nu a \u00eencetat niciodat\u0103 s\u0103 fie fidel pasiunii sale<\/strong>, a\u0219a c\u0103 a decis <strong>s\u0103 se antreneze \u0219i ca lupt\u0103tor MMA.<\/strong><span style=\"color: #ff6600\"> [1] [3] [5]<\/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=\"Victorii_si_pierderi_in_MMA\"><\/span>Victorii \u0219i pierderi \u00een MMA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pasiunea \u0219i anii de experien\u021b\u0103 din artele mar\u021biale i-au oferit lui Erko o intrare u\u0219oar\u0103 \u00een lumea MMA, unde <strong>a debutat pe 9 iunie 2018 \u00een seara de gal\u0103 KSW 44.<\/strong> KSW este una dintre <strong>cele mai importante organiza\u021bii de arte mixte din Europa<\/strong>. \u00cen timpul meciului, <strong>acesta a reu\u0219it un \u201eKO\u201d<\/strong> \u00eempotriva adversarului s\u0103u <strong>Tomasz O\u015bwieci\u0144sk<\/strong>i din prima rund\u0103. \u00cen luna octombrie a aceluia\u0219i an, Erko \u0219i-a repetat succesul din primul duel \u0219i l-a \u00eenvins pe <strong>rapperul Pawe\u0142 Miko\u0142ajuw<\/strong> \u00een prima rund\u0103 <strong>\u00een seara de gal\u0103 KSW 45<\/strong>. <strong>\u00cen cea de-a 49-a sear\u0103 de gal\u0103, l-a eliminat chiar pe Akopa Szostak \u00een mai pu\u021bin de 36 de secunde.<\/strong> Meciul cu <strong>unul dintre cei mai buni lupt\u0103tori din KSW, Mariusz Pudzianowski<\/strong>, a fost regretabil pentru Erko, \u00eentruc\u00e2t acesta a fost eliminat \u00een turul doi. De asemenea, a suferit a doua pierdere \u00een octogon \u00een septembrie 2020, c\u00e2nd adversarul s\u0103u <strong>Damian Olszewski<\/strong> i-a acordat un &#8220;KO&#8221; \u00een prima rund\u0103. \u00cen total, Erko are <strong>3 victorii \u0219i 2 pierderi<\/strong> \u00een palmaresul s\u0103u. <span style=\"color: #ff6600\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/DSC05435-1124x749.jpg\" alt=\"Erko Jun\" class=\"wp-image-411775\" width=\"843\" height=\"562\" title=\"Erko Jun a jeho najv\u00e4\u010d\u0161ie fitness \u00faspechy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC05435-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC05435-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC05435-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC05435-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Viata_personala\"><\/span><span style=\"color: #ff6600\"><strong>Via\u021ba personal\u0103<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Erko Jun este un exemplu perfect al faptului c\u0103, <strong>dac\u0103 vrei s\u0103 realizezi ceva, nu trebuie s\u0103 renun\u021bi.<\/strong> Acesta urmeaz\u0103 deviza <em>\u201eF\u0103r\u0103 riscuri, f\u0103r\u0103 recompens\u0103\u201d<\/em>, iar <strong>realiz\u0103rile sale sunt un adev\u0103rat exemplu \u00een acest sens<\/strong>. A\u0219a cum a spus el \u00eensu\u0219i: <em>\u201eScopul meu este s\u0103 ar\u0103t lumii de ce sunt capabil. Oricine are un vis \u0219i dore\u0219te cu adev\u0103rat s\u0103 realizeze ceva trebuie s\u0103 aib\u0103 voin\u021b\u0103.&#8221;<\/em> Prin urmare, nu este o surpriz\u0103 faptul c\u0103, pe l\u00e2ng\u0103 o carier\u0103 excelent\u0103 \u00een domeniul MMA \u0219i fitness, el poate fi m\u00e2ndru <strong>\u0219i de alte realiz\u0103ri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eenceputul carierei sale de weightlifting \u0219i competi\u021bii, acesta a aflat <strong>c\u0103 nu va c\u00e2\u0219tiga mul\u021bi bani<\/strong> astfel. De aceea, a decis s\u0103 urmeze <strong>o carier\u0103 de modelling<\/strong> care i-a adus c\u00e2\u0219tigurile necesare. A pozat pentru fotografi celebri precum <strong>Luis Rafael, Dirk Alexander \u0219i Kevin De Borger<\/strong>. Se m\u00e2ndre\u0219te deja cu peste <strong>1.100.000 de adep\u021bi pe Instagram \u0219i peste 4,1 milioane de fani pe Facebook<\/strong>, f\u0103c\u00e2ndu-l <strong>unul dintre cei mai importan\u021bi influenceri \u00een domeniul fitness-ului<\/strong>. \u00cen prezent locuie\u0219te cu partenera s\u0103u, <strong>campioana fitness Oksana Alma<\/strong>, cu care are o feti\u021b\u0103. <span style=\"color: #ff6600\">[1] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citi\u021bi <strong>ce fapte interesante a dezv\u0103luit Erko despre propria persoan\u0103 \u00een interviul nostru<\/strong> \u0219i <strong>ce se ascunde \u00een spatele succesului s\u0103u.<\/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=\"Interviul_cu_Erko_Jun\"><\/span>Interviul cu Erko Jun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Erko, \u00een primul r\u00e2nd, ne intereseaz\u0103 s\u0103 \u0219tim ce te-a adus \u00een lumea sportului?<\/strong><\/li><\/ol>\n\n\n\n<p>\u00cen copil\u0103rie eram foarte activ, \u00eemi pl\u0103cea s\u0103 ies, s\u0103 m\u0103 joc sau s\u0103 dansez. Da, \u00eemi place s\u0103 dansez! De mic, tat\u0103l meu m-a dus s\u0103 fac sport, \u00een special la arte mar\u021biale. Am f\u0103cut karate \u0219i taekwondo. De fapt, taekwondo a fost prima form\u0103 de arte mar\u021biale mixte pe care am \u00eencercat-o. De atunci, m\u0103 antrenez constant \u0219i iubesc sportul. Cred c\u0103 dragostea mea pentru sport s-a format \u00eenc\u0103 de la o v\u00e2rst\u0103 fraged\u0103, pe care o datorez p\u0103rin\u021bilor mei, dar \u0219i faptului c\u0103 am fost un copil foarte vioi \u0219i activ.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"812\" height=\"1124\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/ac3379c4-812x1124.jpg\" alt=\"Erko Jun\" class=\"wp-image-411760\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/ac3379c4-812x1124.jpg 812w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/ac3379c4-289x400.jpg 289w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/ac3379c4-1109x1536.jpg 1109w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/ac3379c4-1479x2048.jpg 1479w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/ac3379c4-scaled.jpg 1849w\" sizes=\"auto, (max-width: 812px) 100vw, 812px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" start=\"2\"><li><strong>Ai \u00eenceput cu artele mar\u021biale. Ce te \u00eempline\u0219te cel mai mult \u0219i te-a ajutat s\u0103 ajungi unde e\u0219ti acum?<\/strong><\/li><\/ol>\n\n\n\n<p>Am \u00eenceput cu taekwondo, care a stat la baza cuno\u0219tin\u021belor mele de arte mar\u021biale \u0219i pe care le folosesc chiar \u0219i \u00een prezent \u00een lupt\u0103. Apoi am \u00eencercat kickbox-ul \u0219i am constatat c\u0103 mi se potrive\u0219te \u0219i mai mult, dar am continuat s\u0103 m\u0103 bazez pe elementele de baz\u0103 din taekwondo, mai ales atunci c\u00e2nd aplic lovituri \u0219i boxez. Trebuie s\u0103 recunosc c\u0103 acum, dup\u0103 un timp, m-am \u00eendr\u0103gostit de lupte, care a devenit sportul meu preferat. \u00cemi place intensitatea \u0219i faptul c\u0103 este cu adev\u0103rat solicitant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li><strong>S\u0103 trecem acum la copil\u0103ria ta. Pe c\u00e2nd aveai doi ani, ai emigrat \u00eempreun\u0103 cu familia din Bosnia Her\u021begovina din cauza r\u0103zboiului. \u00ce\u021bi aminte\u0219ti ceva din acea perioad\u0103?<\/strong><\/li><\/ol>\n\n\n\n<p>Din fericire, nu-mi amintesc prea multe, deoarece eram doar un b\u0103ie\u021bel, dar p\u0103rin\u021bii mei au tr\u0103it multe momente grele \u00een timpul r\u0103zboiului. Ne-am mutat \u00eempreun\u0103 \u00een Germania, unde am tr\u0103it un an. Apoi ne-am mutat din nou, de data aceasta \u00een Belgia. Aici am \u00eenceput s\u0103 ducem o via\u021b\u0103 nou\u0103. Cu toate acestea, p\u0103rin\u021bii mei au v\u0103zut o mul\u021bime de lucruri ingrozitoare, a\u0219a c\u0103 a fost un lucru bun c\u0103 nu mai trebuiau s\u0103 experimenteze orori similare. Dar, de\u0219i am crescut \u00een Belgia, \u00eemi iubesc \u021bara natal\u0103 \u0219i o voi purta mereu \u00een inima mea.<\/p>\n<\/div>\n<\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\"><li><strong>\u00cen timpul adolescen\u021bei tale \u00een Belgia, ai avut reputa\u021bia de \u201eb\u0103iat r\u0103u\u201d. De ce a fost a\u0219a \u0219i dac\u0103 ai putea s\u0103 te \u00eentorci \u00een timp, ai schimba ceva?<\/strong><\/li><\/ol>\n\n\n\n<p>Primul motiv a fost din cauza faptului c\u0103 am avut o mul\u021bime de probleme, s\u0103 spunem c\u0103 nu m-am sim\u021bit bine acas\u0103. A\u0219a c\u0103 am tot fugit de acas\u0103, am vrut doar s\u0103 r\u0103t\u0103cesc pe str\u0103zi \u0219i de aceea obi\u0219nuiam s\u0103 intru \u00een necazuri care se terminau de obicei cu o lupt\u0103. De asemenea, nu-mi pl\u0103cea \u0219coala \u0219i cu siguran\u021b\u0103 nu eram un elev grozav. Nu sunt foarte m\u00e2ndru de asta, dar toate situa\u021biile dificile prin care am trecut m-au f\u0103cut omul care sunt ast\u0103zi. Toate acele lupte de strad\u0103, timpul petrecut pe strad\u0103 \u0219i altele &#8211; nu a\u0219 schimba nimic. A\u0219 spune doar tinerilor s\u0103 mearg\u0103 la \u0219coal\u0103 pentru c\u0103 este foarte important \u0219i necesar. La fel \u00eei spun \u0219i copilului meu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"5\"><li><strong>Dar apoi ceva s-a schimbat \u0219i ai mers mai departe. Ce anume a fost?<\/strong><\/li><\/ol>\n\n\n\n<p>Ceea ce s-a schimbat a fost faptul c\u0103 am ajuns la sal\u0103 printr-un prieten, unde un antrenor excelent pe nume Bill Richardson s-a ocupat de mine. A v\u0103zut c\u0103 sunt destul de agresiv, dar \u00een acela\u0219i timp activ. Exact asta eram \u00een acel moment. De aceea m-a luat \u201esub aripa lui\u201d \u0219i m-a \u00eenv\u0103\u021bat cum s\u0103-mi transfer toate problemele, energia \u0219i agresivitatea \u00een sport. Asta m-a ajutat foarte mult. \u00cen acela\u0219i timp, am constatat c\u0103 sportul nu numai c\u0103 m\u0103 calmeaz\u0103, dar \u00eemi ofer\u0103 \u0219i o direc\u021bie corect\u0103 \u00een via\u021ba mea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"6\"><li><strong>\u0218tim cu to\u021bii c\u0103 \u00eenceputurile sunt \u00eentotdeauna grele. Au fost la fel de solicitante primele antrenamente cu Bill Richardson? Prin ce a trebuit s\u0103 treci sau la ce a trebuit s\u0103 renun\u021bi?<\/strong><\/li><\/ol>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/IMG-20200901-WA0000-749x1124.jpg\" alt=\"Erko Jun\" class=\"wp-image-411790\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20200901-WA0000-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20200901-WA0000-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20200901-WA0000-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20200901-WA0000.jpg 1280w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u00cenceputurile sunt \u00eentotdeauna provocatoare, nu numai \u00een sport, ci \u0219i \u00een afaceri sau \u00een via\u021ba de zi cu zi. Este important s\u0103 perseverezi \u0219i s\u0103 nu renun\u021bi. La \u00eenceput a fost greu cu Bill, a vrut literalmente s\u0103 m\u0103 omoare. Pentru a v\u0103 face o idee mai clar\u0103, m-am antrenat at\u00e2t de tare \u00eenc\u00e2t nu m-am putut \u00eentoarce acas\u0103 cu bicicleta sau pe jos dup\u0103 antrenament. \u0218i tocmai acesta a fost scopul s\u0103u &#8211; s\u0103 m\u0103 antrenez at\u00e2t de mult \u00eenc\u00e2t s\u0103 uit de timpul petrecut cu prietenii, de luptele de strad\u0103 \u0219i de toate problemele mele. A trebuit s\u0103 muncesc din greu \u00een timpul antrenamentului, apoi s\u0103 m\u0103 duc direct acas\u0103 \u0219i s\u0103 m\u0103 \u00eentorc a doua zi. \u0218i spre surprinderea mea, mi-a pl\u0103cut, m-a motivat \u0219i m-a \u00eempins \u00eenainte. \u00cen plus, am observat c\u0103 asta a f\u0103cut-o \u0219i pe mama mea fericit\u0103 \u0219i, \u00een sf\u00e2r\u0219it, s-a bucurat c\u0103 nu am pierdut vremea pe afar\u0103 \u0219i nici nu am fugit de acas\u0103. \u00cei datorez totul sportului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"7\"><li><strong>Ai f\u0103cut gre\u0219eli de \u00eencep\u0103tor la antrenamente?<\/strong><\/li><\/ol>\n\n\n\n<p>Desigur, am f\u0103cut gre\u0219eli. \u00cenainte de a m\u0103 antrena cu Bill Richardson, m-am antrenat singur pentru c\u0103 am vrut s\u0103 \u00eencep cu fitness-ul din cauza problemelor cu piciorul. Ei bine, nu a fost cea mai bun\u0103 decizie a mea. Dar c\u00e2nd e\u0219ti t\u00e2n\u0103r, crezi c\u0103 \u0219tii totul cel mai bine \u0219i asta a fost \u0219i cea mai mare problem\u0103 a mea. Cu toate acestea, suntem pur \u0219i simplu oameni, a\u0219a cum se spune &#8211; o nebunie tinereasc\u0103. Am crezut c\u0103 \u0219tiu totul \u0219i am vrut s\u0103 fac totul \u00een felul meu, dar am \u00een\u021beles st\u00e2nd l\u00e2ng\u0103 Bill c\u0103 trebuie s\u0103-i ascult pe cei mai \u00een v\u00e2rst\u0103 \u0219i mai experimenta\u021bi pentru a m\u0103 \u00eenv\u0103\u021ba ce este bine \u0219i ce nu. Cred c\u0103 este foarte important s\u0103 putem accepta critici. Dac\u0103 cineva este critic fa\u021b\u0103 de tine, trebuie s\u0103-l ascul\u021bi \u0219i s\u0103-l \u00een\u021belegi. Ulterior, o s\u0103-\u021bi recomande s\u0103-\u021bi remediezi gre\u0219eala, altfel nu ai \u00eenv\u0103\u021bat nimic din critici \u0219i nu te va duce nic\u0103ieri. \u0218i astfel r\u0103m\u00e2i \u00een acela\u0219i loc.<\/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<ol class=\"wp-block-list\" start=\"8\"><li><strong>Cu toate acestea, succesul \u0219i munca grea au \u0219i latura lor dificil\u0103. Ai suferit vreo accidentare \u00een timpul meciurilor?<\/strong><\/li><\/ol>\n\n\n\n<p>Da, desigur, m-am accidentat de mai multe ori, chiar \u0219i c\u00e2nd f\u0103ceam fitness sau culturism. Dar trebuie s\u0103 spun c\u0103 nu poate fi comparat cu MMA. Am avut c\u00e2teva r\u0103ni grave acolo. Cu MMA, nu \u0219tii niciodat\u0103 c\u00e2nd \u021bi se poate \u00eent\u00e2mpla ceva. Faci o mic\u0103 gre\u0219eal\u0103 \u0219i ai imediat o problem\u0103, de exemplu cu genunchiul, cotul sau m\u00e2na. Cred c\u0103 90% dintre persoanele care se accidenteaz\u0103 \u00een MMA merg acas\u0103 \u0219tiind c\u0103 s-ar putea s\u0103 nu se mai \u00eentoarc\u0103 niciodat\u0103 la antrenament. Cu toate acestea, leziunile sunt frecvente \u00een MMA. Mie mi-a fost rupt nasul de trei ori!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E posibil s\u0103-\u021bi rupi urechea, s\u0103-\u021bi r\u0103ne\u0219ti coatele, s\u0103-\u021bi rupi c\u00e2teva oase, dar dac\u0103 iube\u0219ti ceva cu adev\u0103rat, vei reveni \u00eentotdeauna la acel lucru. \u0218i asta m\u0103 duce mai departe. \u00cen plus, e natura mea care m\u0103 oblig\u0103 s\u0103 demonstrez tuturor c\u0103 pot s\u0103 o fac. Cu toate acestea, au existat momente c\u00e2nd am vrut s\u0103 renun\u021b, dar \u00een momentul crucial, m-am oprit o vreme \u0219i m-am r\u0103zg\u00e2ndit. S-a \u00eent\u00e2mplat mai ales \u00eenainte de meciuri. Cred c\u0103 mul\u021bi lupt\u0103tori m\u0103 vor \u00een\u021belege acum. A\u0219tep\u021bi meciul \u0219i te \u00eentrebi la ce este bun de fapt. Dar atunci c\u00e2nd lup\u021bi \u0219i mai ales c\u00e2nd c\u00e2\u0219tigi, este un sentiment de ne\u00eenlocuit. \u0218i acel sentiment este exact ceea ce te duce mai departe pentru c\u0103 vrei s\u0103-l experimentezi din nou &#8211; un sentiment uimitor de victorie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"9\"><li><strong>Ce te-a determinat s\u0103 continui \u0219i s\u0103 nu renun\u021bi \u00een ciuda accident\u0103rlor?<\/strong><\/li><\/ol>\n\n\n\n<p>Cred c\u0103 personalitatea mea m-a f\u0103cut s\u0103 \u00eenv\u0103\u021b s\u0103 tr\u0103iesc cu acest lucru. Personalitatea se formeaz\u0103 mai ales \u00een copil\u0103ria cuiva c\u00e2nd totul are un impact uria\u0219 asupra sa. Tot ce vezi, ce se \u00eent\u00e2mpl\u0103 acas\u0103, dar \u0219i cine te \u00eenva\u021b\u0103. \u00centotdeauna am \u00eencercat s\u0103 le ar\u0103t celor din jur la ce m\u0103 pricep. Dac\u0103 am c\u0103zut de zece ori, m-am ridicat \u0219i am \u00eencercat din nou. Este o parte puternic\u0103 a caracterului meu, ceea ce reprezint\u0103 un mare avantaj pe l\u00e2ng\u0103 capacitatea mea sportiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"10\"><li><strong>\u0218tim c\u0103 motiva\u021bia este esen\u021bial\u0103. Ce sau cine te motiveaz\u0103?<\/strong><\/li><\/ol>\n\n\n\n<p>\u00cen primul r\u00e2nd, este important s\u0103 ai \u00eentotdeauna al\u0103turi de tine persoanele potrivite, rudele \u0219i prietenii, oameni care au o mentalitate pozitiv\u0103. Acest lucru v\u0103 va \u021bine pe calea cea bun\u0103. Cu toate acestea, ace\u0219ti oameni ar trebui s\u0103 aib\u0103 \u0219i propriile lor obiective de via\u021b\u0103, indiferent dac\u0103 este vorba de sport sau alte domenii ale vie\u021bii. Pentru c\u0103 dac\u0103 te \u00eenconjori de oameni negativi, vei deveni \u00een cur\u00e2nd la fel ca ei. \u00cen al doilea r\u00e2nd, eu urm\u0103resc lupt\u0103tori, sportivi \u0219i actori de succes sau oricine m\u0103 motiveaz\u0103 \u00eentr-un fel. Cel mai mult m\u0103 motiveaz\u0103 oamenii care nu au aproape nimic \u0219i totu\u0219i sunt \u00eenc\u0103 ferici\u021bi. Spre exemplu, persoanele cu dizabilit\u0103\u021bi, care nu pot merge sau persoanele care c\u00e2\u0219tig\u0103 un salariu minim. Unii oameni se pl\u00e2ng de lucruri m\u0103runte \u0219i au r\u0103spunsuri la toate &#8211; ast\u0103zi sunt prea obosit, nu am chef s\u0103 fac nimic \u0219i a\u0219a mai departe. Dar trebuie s\u0103 ne d\u0103m seama c\u0103 exist\u0103 oameni diferi\u021bi cu pove\u0219ti de via\u021b\u0103 diferite de ale noastre \u00een lume \u0219i c\u0103 restul suntem, de fapt, foarte noroco\u0219i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"11\"><li><strong>Exist\u0103 vreun citat motiva\u021bional care s\u0103-\u021bi plac\u0103 \u0219i pe care s\u0103-l urmezi?<\/strong><\/li><\/ol>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0008-749x1124.jpg\" alt=\"Erko Jun\" class=\"wp-image-411820\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0008-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0008-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0008-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0008.jpg 1280w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Desigur, preferatul meu este \u201eF\u0103r\u0103 riscuri, f\u0103r\u0103 recompens\u0103\u201d. A fost dintotdeauna, chiar \u00eel am tatuat pe biceps. Dac\u0103 nu \u00ee\u021bi asumi riscuri \u00een via\u021b\u0103, nu vei \u0219ti niciodat\u0103 ce ai fi putut realiza. Iar eu m-am \u021binut de asta toat\u0103 via\u021ba mea. Urmez acest motto de la \u00eenceputul carierei mele. \u00cemi asum riscuri. Am cump\u0103rat un bilet cu banii mei \u0219i am plecat singur \u00een America. Apoi am mers \u00een Rusia \u0219i China pentru a profita la maximum de cariera mea. Uneori am riscat prea mult, uneori a func\u021bionat \u0219i alteori nu, dar asta este via\u021ba. De exemplu, chiar primul meu meci a fost un risc imens, deoarece reputa\u021bia mea era \u00een joc. C\u00e2nd am stat pentru prima dat\u0103 \u00een ring, m\u0103 urm\u0103reau 18.000 de oameni, \u00een direct \u0219i online. Nimeni nu \u0219tia cine este acest lupt\u0103tor cu preg\u0103tire fizic\u0103. Mi-am asumat prea multe riscuri, deoarece a\u0219 putea pierde foarte u\u0219or. \u00cen acest caz, toat\u0103 lumea ar uita de mine imediat, dar a\u0219 putea \u0219i c\u00e2\u0219tiga. A\u0219a v\u0103d eu lucrurile; trebuie doar s\u0103 \u00ee\u021bi asumi riscuri \u00een via\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"12\"><li><strong>Muzica poate fi, de asemenea, o mare motiva\u021bie atunci c\u00e2nd faci mi\u0219care. Ce muzic\u0103 ascul\u021bi \u00een timpul antrenamentelor? Te ajut\u0103 aceasta s\u0103 ob\u021bii performan\u021be mai bune?<\/strong><\/li><\/ol>\n\n\n\n<p>Totul depinde de ziua \u00een care sunt \u0219i de modul \u00een care m\u0103 trezesc diminea\u021ba. \u00cemi place s\u0103 ascult folk, trap, hip-hop, techno sau techno house. Totu\u0219i, a\u0219 putea la fel de bine s\u0103 ascult ceva complet diferit \u00een fiecare zi. C\u00e2nd m\u0103 antrenez, depinde ce tip de antrenament am, dar de obicei nu ascult muzic\u0103 \u00een timp ce fac exerci\u021bii. Ei bine, cu excep\u021bia antrenamentului de for\u021b\u0103, pentru c\u0103 \u00een acest caz muzica m\u0103 poate motiva \u00een mod corespunz\u0103tor. Mai ales dac\u0103 m\u0103 antrenez singur, atunci \u00eencepe muzica s\u0103 m\u0103 motiveze. Nu ascult muzic\u0103 \u00een timpul altor tipuri de antrenament, indiferent dac\u0103 este \u00een grup sau nu.<\/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<ol class=\"wp-block-list\" start=\"13\"><li><strong>Ai c\u00e2\u0219tigat mai multe competi\u021bii sportive. De care dintre multele tale realiz\u0103ri din domeniul fitness-ului sau artelor mar\u021biale e\u0219ti cel mai m\u00e2ndru?<\/strong><\/li><\/ol>\n\n\n\n<p>Cred c\u0103 este vorba despre primul meu meci MMA pe Octagon. Acela a  fost un pas uria\u0219 \u00een via\u021ba \u0219i cariera mea. Dup\u0103 cum am men\u021bionat deja, a fost implicat un num\u0103r incredibil de oameni \u0219i a reprezentat un risc imens. Am f\u0103cut o treab\u0103 bun\u0103 \u0219i am intrat \u00een lumea MMA. C\u00e2nd am reu\u0219it acest lucru, via\u021ba mea s-a schimbat complet. A fost cea mai important\u0103 competi\u021bie la care am luat parte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"14\"><li><strong>S\u0103 vorbim o clip\u0103 despre baza succesului t\u0103u. Cum arat\u0103 antrenamentul t\u0103u \u00een timpul unei zile normale \u0219i \u00eenainte de o competi\u021bie sau un meci?<\/strong><\/li><\/ol>\n\n\n\n<p>De obicei \u00eemi \u00eencep ziua \u00een jurul orei 10 diminea\u021ba, deoarece \u00eemi place s\u0103 dorm \u0219i sunt exact opusul unei persoane matinale. Primul meu antrenament este \u00een jur de 11 \u0219i este de obicei foarte intens, \u00een timp ce antrenamentul de sear\u0103 este mai relaxant. Diminea\u021ba am \u00een program fie lupte, fie un meci cu un partener. Seara fac kickbox, lupte sau ceva similar. C\u00e2nd m\u0103 preg\u0103tesc pentru competi\u021bie, am \u00eentotdeauna un antrenament \u00een dou\u0103 faze, uneori cu o zi de odihn\u0103. Atunci c\u00e2nd simt c\u0103 organismul meu este obosit, \u00eei ofer o zi de odihn\u0103. \u00cen afara perioadei de concurs, am unul sau dou\u0103 antrenamente pe zi, \u00een func\u021bie de intensitate. Totu\u0219i, m\u0103 antrenez tot timpul \u0219i dac\u0103 nu m-a\u0219 antrena, probabil a\u0219 \u00eennebuni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"15\"><li><strong>Ce p\u0103r\u021bi musculare \u00ee\u021bi place s\u0103 antrenezi cel mai mult \u0219i invers, care \u00ee\u021bi plac cel mai pu\u021bin?<\/strong><\/li><\/ol>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0007-749x1124.jpg\" alt=\"Erko Jun\" class=\"wp-image-411805\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0007-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0007-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0007-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG-20210519-WA0007.jpg 1280w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Trebuie s\u0103 recunosc c\u0103 nu mai fac mult fitness. \u00cen prezent, \u00eens\u0103, m\u0103 \u00eentorc la antrenamentele de for\u021b\u0103 o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103. De obicei, fac genuflexiuni \u0219i \u00eendrept\u0103ri la banc\u0103, \u00eendrept\u0103ri clasice sau cu presa militar\u0103 (o bara mare \u00een fa\u021ba capului meu). S\u0103 fiu sincer, prefer \u00eendrept\u0103rile, dar ador \u0219i genuflexiunile, de fapt ador totul. \u0218i a\u0219a arat\u0103 antrenamentul meu de for\u021b\u0103, o dat\u0103, cel mult de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, pentru a-mi men\u021bine for\u021ba \u0219i caracterul explozibil. Dar \u00eenainte de asta era diferit, obi\u0219nuiam s\u0103 m\u0103 antrenez \u00een fiecare zi. La acea vreme, mi-am antrenat umerii \u00een mod regulat, mi-a pl\u0103cut foarte mult acest lucru, pentru c\u0103 au reu\u0219it s\u0103 de dezvolte repede \u0219i erau super uria\u0219i. Dar nu mai fac asta, pentru c\u0103 umerii mei s-ar oxigena rapid \u0219i asta nu ar func\u021biona \u00een MMA sau lupte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"16\"><li><strong>Faci \u0219i cardio? Dac\u0103 da, ce preferi?<\/strong><\/li><\/ol>\n\n\n\n<p>Da, fac cardio. Obi\u0219nuiam s\u0103 fac mai pu\u021bin cardio, dar acum fac de obicei antrenamente de interval \u0219i circuit de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, dar sunt cu adev\u0103rat intense. De obicei, un circuit dureaz\u0103 5 minute \u0219i \u00eel fac de cinci ori, sau fac un circuit de 3 minute de nou\u0103 ori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"17\"><li><strong>Dar dieta ta? Cum arat\u0103 planul alimentar \u00eentr-o zi normal\u0103 ,dar \u0219i \u00eenainte de o competi\u021bie sau un meci?<\/strong><\/li><\/ol>\n\n\n\n<p>\u00cen acest moment, dieta mea este complet diferit\u0103 fa\u021b\u0103 de atunci c\u00e2nd eram implicat \u00een culturism \u0219i fitness. Pe atunci, m\u00e2ncam 5-6 mese pe zi, iar dieta mea era foarte strict\u0103. De c\u00e2nd am \u00eenceput MMA, am constatat c\u0103 \u00een artele mar\u021biale arzi mult mai multe calorii, a\u0219a c\u0103 \u00eemi permit s\u0103 m\u0103n\u00e2nc mult mai mult. \u00cemi place foarte mult s\u0103 m\u0103n\u00e2nc \u0219i m\u0103n\u00e2nc aproape tot. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Desigur, \u00eenc\u0103 urmez cu stricte\u021be 3 mese pe zi, \u0219i anume fulgi de ov\u0103z \u0219i apoi br\u00e2nz\u0103 de vaci. Cu toate acestea, uneori m\u0103 r\u0103sf\u0103\u021b cu orice vreau, pentru c\u0103 oricum ard ce consum \u0219i, astfel, voi r\u0103m\u00e2ne \u00een form\u0103. \u00cen timpul preg\u0103tirii pentru o competi\u021bie \u00eens\u0103, acord mai mult\u0103 aten\u021bie dietei mele. Atunci m\u0103n\u00e2nc s\u0103n\u0103tos, astfel \u00eenc\u00e2t s\u0103 pot m\u00e2nca din nou orice dup\u0103 concurs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"18\"><li><strong>Alternezi faza de bulking cu faza de ripping sau \u00eencerci s\u0103 men\u021bii acela\u0219i regim pe tot parcursul anului?<\/strong><\/li><\/ol>\n\n\n\n<p>Sincer s\u0103 fiu, nu-mi mai pas\u0103 de faza de bulking. Este ciudat, pentru c\u0103 \u00eenainte am crezut mereu c\u0103 trebuie s\u0103 merg la sal\u0103 \u00een fiecare zi, pentru c\u0103 altfel masa mea muscular\u0103 ar disp\u0103rea. Dar nu mai cred deloc asta. Chiar dac\u0103 nu prea mai fac fitness, sau cel mult o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103, totu\u0219i \u00eemi men\u021bin forma corpului. Acest lucru este firesc pentru c\u0103 fac fitness de mult timp. Dar o fac \u0219i din cauza MMA, unde implic \u0219i o cantitate imens\u0103 de mu\u0219chi. Forma mea s-a schimbat pu\u021bin, dar este pur \u0219i simplu pentru c\u0103 corpul se adapteaz\u0103 activit\u0103\u021bilor curente. Cred c\u0103 cel mai important lucru este s\u0103 fii activ \u0219i a\u0219a \u00ee\u021bi vei p\u0103stra masa muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"19\"><li><strong>S\u0103 trecem la c\u00e2teva pl\u0103ceri vinovate. Care este masa ta preferat\u0103?<\/strong><\/li><\/ol>\n\n\n\n<p>M\u00e2ncarea mea preferat\u0103 este kebab cu ceap\u0103, sm\u00e2nt\u00e2n\u0103 \u0219i mult\u0103 p\u00e2ine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"20\"><li><strong>De ceva timp colaborezi cu GymBeam. De ce ai ales GymBeam \u0219i care sunt produsele preferate?<\/strong><\/li><\/ol>\n\n\n\n<p>Sunt extrem de mul\u021bumit de marca GymBeam. \u00cen primul r\u00e2nd, datorit\u0103 oamenilor din spatele acestei companii, deoarece sunt oameni foarte dr\u0103gu\u021bi \u0219i prieteno\u0219i. \u0218i \u00een al doilea r\u00e2nd, au produse uimitoare. Port <a aria-label=\"haine GymBeam (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">haine GymBeam<\/a> aproape \u00een fiecare zi. \u00cemi plac \u00een special pantalonii scur\u021bi \u0219i colan\u021bii de compresie, care sunt \u00eentr-adev\u0103r perfec\u021bi pentru antrenament. Dar probabil c\u0103 cel mai mult folosesc <a aria-label=\"accesoriile pentru antrenamente. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/antrenament-acasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">accesoriile pentru antrenamente.<\/a> \u00cen principal benzi elastice, bare de trac\u021biune \u0219i, desigur, \u0219i o saltea fitness. Deoarece le folosesc zilnic, pot spune c\u0103 sunt de o calitate excelent\u0103 \u0219i la un pre\u021b foarte bun. Cred c\u0103 raportul calitate-pre\u021b al produselor face din GymBeam un brand incomparabil cu concuren\u021ba sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"21\"><li><strong>Ce 3 suplimente nutritive sunt un \u201emust have\u201d pentru tine \u00een fiecare zi \u0219i de ce?<\/strong><\/li><\/ol>\n\n\n\n<p><span style=\"color: #ff6600\"><a aria-label=\"Glutamina (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutamin\u0103<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span>, \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/taurina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">taurin\u0103<\/a><\/span> &#8211; Le folosesc \u00een mod regulat. Bine\u00een\u021beles, fiecare dintre noi prefer\u0103 lucruri diferite, dar pentru mine aceste trei sunt cele mai importante. Pur \u0219i simplu este imposibil s\u0103 iau din alimenta\u021bie toate vitaminele \u0219i aminoacizii de care organismul are nevoie \u0219i, prin urmare, iau suplimente nutritive. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/taurina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Taurina<\/a><\/span> \u00eentotdeauna \u00eemi d\u0103 energie \u00eenainte de antrenament, lucru de care am mare nevoie, pentru c\u0103 antrenamentul meu este solicitant din punct de vedere fizic. Iar acest supliment \u00eent\u00e2rzie oxigenarea mu\u0219chilor, fenomen care are un efect limitativ asupra performan\u021bei mele sportive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36304,51160,98443,98794\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"22\"><li><strong>Deci, \u0219tim deja ce se ascunde \u00een spatele succesului t\u0103u din industria fitness. Cu toate acestea, este adev\u0103rat c\u0103 \u0219i tu e\u0219ti model \u0219i chiar ai avut propriul brand de \u00eembr\u0103c\u0103minte. Te-ai g\u00e2ndit s\u0103 renun\u021bi la lupte \u0219i competi\u021bii \u0219i s\u0103 \u00eencepi o afacere?<\/strong><\/li><\/ol>\n\n\n\n<p>Am mereu c\u00e2te ceva \u00een minte. De exemplu, MMA, fitness, \u0219edin\u021be foto, sunt mereu activ \u0219i, \u00een acela\u0219i timp, planific ceva nou pentru viitor. \u00cemi place s\u0103 \u00eemi stabilesc un obiectiv \u0219i s\u0103 lucrez la el. La urma urmei, nu voi fi pentru totdeauna t\u00e2n\u0103r \u0219i \u00een stare perfect\u0103. Cu to\u021bii \u00eemb\u0103tr\u00e2nim. Va veni un moment \u00een care totul se va opri. A\u0219adar, planul meu este s\u0103 creez o combina\u021bie \u00eentre o sal\u0103 de sport pentru arte mar\u021biale, dar \u0219i fitness sau CrossFit. Vreau s\u0103 caut talente \u0219i s\u0103 ajut tinerii. \u00cen tinere\u021be, am primit ajutor, a\u0219a c\u0103 a\u0219 vrea s\u0103-l transmit mai departe. A\u0219 dori s\u0103 \u00eei \u00eenv\u0103\u021b pe copii \u0219i adolescen\u021bi c\u0103 pot avea succes \u00een sport \u0219i s\u0103 \u00eei pot \u00eendruma \u00een mod corect. Acesta este visul meu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"23\"><li><strong>Ai peste 1.100.000 de urm\u0103ritori pe Instagram. Te consideri un influencer \u0219i un model pentru oameni?<\/strong><\/li><\/ol>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-39-25-749x1124.jpg\" alt=\"Erko Jun\" class=\"wp-image-411850\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-39-25-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-39-25-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-39-25-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/PHOTO-2021-11-17-11-39-25.jpg 1280w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nu m\u0103 consider un model sau un influencer. Sunt Erko, Ermin Jun \u0219i sunt cine sunt, nu am nimic de ascuns fa\u021b\u0103 de oameni. Am fost mereu a\u0219a, am f\u0103cut ceea ce mi-a pl\u0103cut \u0219i am \u00eencercat s\u0103-i motivez pe oameni. \u0218i ceea ce vreau s\u0103 le ar\u0103t oamenilor cel mai mult este c\u0103 \u0219i ei pot face orice \u0219i ar trebui s\u0103 \u00eencerce tot ceea ce-\u0219i doresc. Cred c\u0103 este foarte important s\u0103 ar\u0103\u021bi totul \u0219i s\u0103 nu ascunzi nimic. Exist\u0103 multe vedete \u00een lume care nu-\u021bi vor spune adev\u0103rul \u0219i \u00ee\u021bi vor ar\u0103ta totul a\u0219a cum este. Pe re\u021belele de socializare, ve\u021bi g\u0103si mul\u021bi oameni care pretind c\u0103 totul este perfect, dar nu este. Voi continua pur \u0219i simplu ceea ce fac \u0219i ceea ce \u00eemi place pentru c\u0103 m\u0103 reprezint\u0103. Cu toate acestea, cu siguran\u021b\u0103 nu m\u0103 consider vreun model sau vreun influencer.<\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"24\"><li><strong>Dar tu? Ai vreun idol sau cineva care s\u0103 te inspire?<\/strong><\/li><\/ol>\n\n\n\n<p>Da, am, dar m\u0103 g\u00e2ndesc la aceast\u0103 \u00eentrebare de mult timp. Mi s-a pus o \u00eentrebare similar\u0103 de multe ori \u00een via\u021ba mea, \u00een special \u00een timpul carierei mele, \u0219i am spus mereu ceva de genul \u201eNu am idee &#8230;\u201d. Dar, dup\u0103 un weekend, mi-am g\u0103sit idolul. Am g\u0103sit un b\u0103rbat pe care \u00eel apreciez cu adev\u0103rat pentru c\u0103 este un tip cu o inim\u0103 de aur, care a dovedit c\u0103 nu este doar cel mai bun atlet din lume. El are cel mai bun suflet \u0219i personal apreciez asta foarte mult. Vorbesc despre Khabib Nurmagomedov. \u00cen octombrie 2020, dup\u0103 ce a c\u00e2\u0219tigat meciul Octagon, acesta \u0219i-a anun\u021bat sf\u00e2r\u0219itul carierei. El a dedicat aceast\u0103 ultim\u0103 victorie tat\u0103lui s\u0103u, care i-a fost \u0219i antrenor \u0219i mentor \u0219i care murise recent din cauza covid-19. A<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>fost ultimul s\u0103u meci c\u00e2nd \u0219i-a \u00eencheiat cariera, i-a f\u0103cut un jur\u0103m\u00e2nt mamei sale \u0219i s-a \u021binut de el. A anun\u021bat c\u0103 nu se va \u00eentoarce pe ring f\u0103r\u0103 tat\u0103l s\u0103u. Dar un tip at\u00e2t de experimentat s-ar putea descurca cu cel pu\u021bin \u00eenc\u0103 10 meciuri. El nu a pierdut niciodat\u0103 \u00een via\u021ba sa. Are cele mai bune rezultate, dar este totu\u0219i om. A ar\u0103tat c\u0103 este plin de emo\u021bii \u0219i c\u0103 are un suflet bun. Apreciez acest lucru \u0219i fix asta m\u0103 inspir\u0103. \u0218i nu doar eu, ci \u00eentreaga lume. Caracterul potrivit este cel mai important lucru \u0219i nu conteaz\u0103 c\u0103 e\u0219ti cel mai bun sportiv dac\u0103 nu e\u0219ti o persoan\u0103 bun\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"25\"><li><strong>\u0218i, \u00een final, ce ai vrea s\u0103 le spui fanilor t\u0103i?<\/strong><\/li><\/ol>\n\n\n\n<p>\u00cen primul r\u00e2nd, a\u0219 dori s\u0103 le mul\u021bumesc din suflet pentru sprijinul acordat pe parcursul carierei mele, dar \u0219i \u00een afara acesteia, chiar apreciez. Mi-a\u0219 dori s\u0103 \u00eencerce cu adev\u0103rat totul \u00een via\u021b\u0103. Nu v\u0103 fie team\u0103 c\u0103 ve\u021bi c\u0103dea pentru c\u0103 acest lucru se \u00eent\u00e2mpl\u0103 \u00een via\u021b\u0103. Ceea ce este cu adev\u0103rat important este s\u0103 v\u0103 ridica\u021bi \u0219i s\u0103 continua\u021bi s\u0103 lupta\u021bi. Am \u00eencercat nenum\u0103rate lucruri \u00een via\u021ba mea \u0219i nu regret niciunul dintre ele. Nici m\u0103car cele mai rele momente \u00een care m-am dus efectiv la fund \u0219i n-aveam idee cum s\u0103 m\u0103 \u00eentorc de acolo. Ve\u021bi experimenta astfel de situa\u021bii \u00een via\u021b\u0103, dar cel mai important lucru este s\u0103 trece\u021bi prin ele. Aici \u00eencepe succesul vostru. A\u0219 dori s\u0103 spun asta tuturor tinerilor \u0219i fanilor mei, c\u0103rora le datorez un mare mul\u021bumesc. S\u0103 \u0219ti\u021bi c\u0103 fac totul doar pentru voi. Mul\u021bumesc!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu dori\u021bi s\u0103 citi\u021bi, consulta\u021bi o versiune scurt\u0103 a <strong>interviului nostru cu Erko:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Interview about life, sports and difficult adolescence with Erko Jun l MuscleTalk l  GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/XrHvCkAEE9I?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>Deci, <strong>ce v\u0103 place cel mai mult la Erko?<\/strong> Faptl c\u0103 este <strong>lupt\u0103tor MMA, influencer, model sau muzician?<\/strong> Sim\u021bi\u021bi-v\u0103 liberi s\u0103 ne \u00eemp\u0103rt\u0103\u0219i\u021bi opiniile voastre \u00een comentarii \u0219i nu uita\u021bi s\u0103 da\u021bi <strong>share<\/strong> acestor informa\u021bii despre Erko.<\/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\/glutamine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGlutamine\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Erko Jun este unul dintre cele mai renumite modele fitness \u0219i unul dintre cei mai cunoscu\u021bi lupt\u0103tori MMA cu r\u0103d\u0103cini balcanice. Descoperi\u021bi cine este Erko, ce se afl\u0103 \u00een spatele succesului s\u0103u \u0219i care este modul \u00een care acesta se preg\u0103te\u0219te pentru lupte!<\/p>\n","protected":false},"author":120,"featured_media":412700,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7484,6890,7676],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-225319","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament","9":"tag-motivatie","10":"tag-sportivi-faimosi","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>Erko Jun - Celebrul model fitness \u0219i lupt\u0103tor MMA nu se teme s\u0103 \u00ee\u0219i asume riscuri (interviu) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Erko Jun este un lupt\u0103tor MMA care reprezint\u0103 cel mai bine deviza: \u201eF\u0103r\u0103 riscuri, f\u0103r\u0103 recompens\u0103\u201d. 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