{"id":242108,"date":"2016-09-30T08:56:00","date_gmt":"2016-09-30T06:56:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242108"},"modified":"2023-08-31T09:26:40","modified_gmt":"2023-08-31T07:26:40","slug":"frank-zane-a-testepito-legenda-edzesterve-es-etrendje","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/","title":{"rendered":"Frank Zane: a test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve \u00e9s \u00e9trendje"},"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.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/#A_testepito_adatai\" title=\"A test\u00e9p\u00edt\u0151 adatai\">A test\u00e9p\u00edt\u0151 adatai<\/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.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/#Meretek_a_versenyek_idejen\" title=\"M\u00e9retek a versenyek idej\u00e9n\">M\u00e9retek a versenyek idej\u00e9n<\/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.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/#Gyozelmek\" title=\"Gy\u0151zelmek\">Gy\u0151zelmek<\/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.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/#Edzesterv\" title=\"Edz\u00e9sterv\">Edz\u00e9sterv<\/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.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/#Zane_jellemzo_edzes_split-je\" title=\"Zane jellemz\u0151 edz\u00e9s split-je\">Zane jellemz\u0151 edz\u00e9s split-je<\/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.hu\/blog\/frank-zane-a-testepito-legenda-edzesterve-es-etrendje\/#Etrend\" title=\"\u00c9trend\">\u00c9trend<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Frank Zane 14 \u00e9ves kor\u00e1ban ismerkedett meg a test\u00e9p\u00edt\u00e9s fogalm\u00e1val. K\u00f6z\u00e9piskol\u00e1s kor\u00e1ban \u00e9ppen matematika \u00f3r\u00e1ra ment, amikor \u00e9szrevett egy <strong>test\u00e9p\u00edt\u00e9sr\u0151l sz\u00f3l\u00f3 foly\u00f3iratot<\/strong> a szemetesben. \u00c1tn\u00e9zte a magazint, \u00e9s nem sokkal k\u00e9s\u0151bb el is kezdett edzeni a helyi edz\u0151teremben. V\u00e1s\u00e1rolt mag\u00e1nak 15 kg-os egykezes s\u00falyz\u00f3kat, \u00e9s otthon is folytatta az edz\u00e9seket. 14 \u00e9ves kor\u00e1ban kezdte a test\u00e9p\u00edt\u00e9st, 17 \u00e9ves kor\u00e1ban m\u00e1r 72 kg volt. Nagyon j\u00f3l \u00e9rezte mag\u00e1t, ugyanis l\u00e1tta a kem\u00e9ny munka eredm\u00e9ny\u00e9t. A k\u00f6z\u00e9piskola alatt Frank a nyarakat egy cserk\u00e9szt\u00e1borban t\u00f6lt\u00f6tte \u00edj\u00e1szat oktat\u00f3k\u00e9nt. A h\u00e9t v\u00e9g\u00e9n mindig gyalog ment haza. <strong>32 km-t gyalogolt<\/strong>, \u00e9s cipelte mag\u00e1val a 25 kg-os egykezes s\u00falyz\u00f3kat is, hogy otthon is tudjon edzeni. \u00cdgy val\u00f3ban <strong>nem maradt ki egyetlen egy edz\u00e9s sem<\/strong>. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cAz els\u0151 versenyem az Allentownban megrendez\u00e9sre ker\u00fcl\u0151<\/em> <em>Open Novice volt. \u00d6sszesen 45-en vett\u00fcnk r\u00e9szt, mindannyian 4 p\u00f3zt mutattunk be. Az 5. helyen v\u00e9geztem, ami nagyon buzd\u00edt\u00f3an hatott r\u00e1m. Bob Hoffam figyelt engem a sz\u00ednfalak m\u00f6g\u00f6tt a felpump\u00e1l\u00e1s alatt, odaj\u00f6tt hozz\u00e1m, \u00e9s azt mondta: Fiatalember, ha olyan testem lenne, mint neked, folyton fels\u0151 n\u00e9k\u00fcl j\u00e1rn\u00e9k. \u201d <span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1980-ban Frank \u00e9s feles\u00e9ge, Christine, megnyitott\u00e1k a <strong>Zane Heaven<\/strong>&nbsp;oktat\u00f3k\u00f6zpontot, ahol a mai napig lehet\u0151s\u00e9g van ismereteket szerezni a <strong>test\u00e9p\u00edt\u00e9sr\u0151l<\/strong> \u00e9s a test\u00e9p\u00edt\u0151-\u00e9letm\u00f3dr\u00f3l. Frank szabadalmaztatta a <strong>Leg Blaster g\u00e9pet, <\/strong>\u00e9s belefogott a <strong>Zane Experience <\/strong>nev\u0171 programba<strong>, <\/strong>amely a k\u00f6vetkez\u0151ket tartalmazta: <strong>er\u0151edz\u00e9s, \u00e9trend, stresszkezel\u00e9s \u00e9s m\u00e9ly relax\u00e1ci\u00f3<\/strong>. <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/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=\"Frank Zane&#039;s Leg Blaster. https:\/\/www.frankzane.com\/shop\/frank-zanes-leg-blaster\/\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/g8BOCcTxi5I?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<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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_testepito_adatai\"><\/span>A test\u00e9p\u00edt\u0151 adatai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022<strong> Kora<\/strong>: 73 \u00e9ves<\/p>\n\n\n\n<p>\u2022 <strong>Sz\u00fcletett<\/strong>: Kingstone, Pennsylvania<\/p>\n\n\n\n<p>\u2022 <strong>Magass\u00e1g<\/strong>: 175 cm<\/p>\n\n\n\n<p>\u2022 <strong>Versenys\u00faly<\/strong>: 84 kg<\/p>\n\n\n\n<p><strong> Pihen\u0151 id\u0151szak<\/strong>: 91 kg<\/p>\n\n\n\n<p>\u2022 <strong>Becen\u00e9v<\/strong>: Vegy\u00e9sz <span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\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=\"Meretek_a_versenyek_idejen\"><\/span>M\u00e9retek a versenyek idej\u00e9n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Karok<\/strong>: 45,7cm<\/p>\n\n\n\n<p><strong>Nyak<\/strong>: 44.5cm<\/p>\n\n\n\n<p><strong>Mellkas<\/strong>: 132cm<\/p>\n\n\n\n<p><strong>Der\u00e9k<\/strong>: 73,7cm<\/p>\n\n\n\n<p><strong>Comb<\/strong>: 66cm<\/p>\n\n\n\n<p><strong>V\u00e1dli<\/strong>: 41,9cm<\/p>\n\n\n\n<p><strong>Csukl\u00f3<\/strong>: 16,5cm<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyozelmek\"><\/span>Gy\u0151zelmek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 1960 Teen Age Mr. America (3. hely, els\u0151 tr\u00f3fea,18 \u00e9vesen gy\u0151z\u00f6tt)<\/p>\n\n\n\n<p>\u2022 1965 \u00e9s 1968 IFBB Mr. Universe (1.hely)<\/p>\n\n\n\n<p>\u2022 1965 IFBB Mr. North America (1.hely)<\/p>\n\n\n\n<p>\u2022 1966 IFBB Mr. Eastern America (1.hely)<\/p>\n\n\n\n<p>\u2022 1966 &#8211; 1968 IFBB Mr. America (1.hely)<\/p>\n\n\n\n<p>\u2022 1970 NABBA Amateur Mr. Universe (1.hely)<\/p>\n\n\n\n<p>\u2022 1971 &#8211; 1972 NABBA Pro Mr. Universe (1.hely)<\/p>\n\n\n\n<p>\u2022 1974 \u00e9s 1976 IFBB Mr. Olympia (2.hely a 90 kg-os s\u00falycsoport alatt)<\/p>\n\n\n\n<p>\u2022 1977 &#8211; 1979 IFBB Mr. Olympia (1.hely a 90 kg-os s\u00falycsoport alatt \u00e9s abszol\u00fat gy\u0151ztes)<\/p>\n\n\n\n<p>\u2022 1980 IFBB Mr. Olympia (3. hely, miut\u00e1n szinte hal\u00e1losan megs\u00e9r\u00fclt \u00e9s k\u00f3rh\u00e1zba ker\u00fcl)<\/p>\n\n\n\n<p>\u2022 1982 IFBB Mr. Olympia (2.hely)<\/p>\n\n\n\n<p>\u2022 1983 IFBB Mr. Olympia (4. hely, miut\u00e1n ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n egy k\u00f6vetkez\u0151 s\u00e9r\u00fcl\u00e9st szerzett \u00e9s meg kellett m\u0171teni a v\u00e1ll\u00e1t r\u00f6viddel a verseny ut\u00e1n)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1968-ban \u00e9rte el Frank az egyik legnagyobb siker\u00e9t a test\u00e9p\u00edt\u00e9s ter\u00e9n. Nem csak a <strong>Mr. America \u00e9s a Mr. Universe c\u00edmeket nyerte el, <\/strong>de m\u00e9g <strong>Arnold Schwarzneggert <\/strong>is legy\u0151zte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\">&nbsp;<em>\u201cArnold nem \u00e1llt k\u00e9szen a gy\u0151zelemre,\u201d \u00e1ll\u00edtja Zane. \u201cEgy nagy, kiform\u00e1latlan f\u00e9rfi volt, m\u00e9g nem volt igaz\u00e1n versenyk\u00e9pes. Akkor nem tekintettem r\u00e1 ellenf\u00e9lk\u00e9nt . Viszont Joe Weider \u00e1lland\u00f3an Arnold k\u00f6r\u00fcl s\u00fcrg\u00f6tt.\u201d \u201cM\u00e1r akkor tudta mindenki, hogy \u0151 nagy dolgokra hivatott.\u201d<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201cMost legy\u0151z\u00f6tt engem egy z\u00f6ldf\u00fcl\u0171 43 cm-es karokkal,\u201d mondta r\u00f3la Arnold a verseny ut\u00e1n. Zane 13 cm-el alacsonyabb, \u00e9s 23 kg-al k\u00f6nnyebb volt, mint Arnold, viszont ar\u00e1nyosabb \u00e9s form\u00e1sabb volt a teste. \u201cArnold megjegyz\u00e9se kiss\u00e9 t\u00fczes volt, viszont nem lehetett r\u00e1 haragudni. \u0150 ink\u00e1bb olyan diplomatikus.\u201d<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1981-ben nem vett r\u00e9szt a rangos Mr. Olympia versenyen, bojkott\u00e1lta azt az el\u0151z\u0151, vagyis az 1980-ban megrendezett \u00fan. ellentmonds\u00e1sos Mr. Olympia verseny miatt.<\/strong><\/p>\n\n\n\n<p>Arnold 6-szor nyerte el a Mr. Olympia c\u00edmet. Nyugd\u00edjba vonult m\u00e9g <strong>Zane h\u00e1romszoros gy\u0151zelme el\u0151tt<\/strong>. 1980-ban Arnold \u00fajra felt\u0171nt, tr\u00fckk\u00f6sen visszat\u00e9rt a ringbe az Ausztr\u00e1li\u00e1ban megrendezett versenyen, \u00e9s megszerezte a hetedik c\u00edm\u00e9t is. Zane ezen a versenyen sz\u00e1m\u00edtott a 4. gy\u0151zelm\u00e9re. <span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A karrierje cs\u00facs\u00e1n tal\u00e1n minden id\u0151k<strong> legeszt\u00e9tikusabb, legizmosabb test\u00e9vel b\u00fcszk\u00e9lkedhetett<\/strong>. A letisztult form\u00e1k, a megfelel\u0151 m\u00e9retek \u00e9s a szinte t\u00f6k\u00e9letes szimmetria <strong>a fizikai sz\u00e9ps\u00e9g tet\u0151fok\u00e1t jelentett\u00e9k<\/strong> a f\u00e9rfi-test\u00e9p\u00edt\u00e9s ter\u00fclet\u00e9n.<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Edzesterv\"><\/span>Edz\u00e9sterv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az alakj\u00e1t a k\u00f6nny\u0171 s\u00falyokkal v\u00e9gzett neh\u00e9z edz\u00e9seknek k\u00f6sz\u00f6nhette. A karrierje elej\u00e9n m\u00e9g a v\u00e9kony alkat volt a f\u0151 c\u00e9lja. Ekkor <strong>k\u00f6nnyebb s\u00falyokkal edzett \u00e9s t\u00f6bb ism\u00e9tl\u00e9st v\u00e9gzett<\/strong>. A m\u00e9retes izmokat mindig is hi\u00e1nyolt\u00e1k n\u00e1la. Erre Joe Weider is folyton figyelmeztette. Zane viszont nem akart nagy s\u00falyokkal edzeni, ugyanis f\u00e9lt a s\u00e9r\u00fcl\u00e9sekt\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Weidernek v\u00e9g\u00fcl 1977-ben m\u00e9gis siker\u00fclt r\u00e1besz\u00e9lnie Zanet, hogy v\u00e1ltoztasson az edz\u00e9sterv\u00e9n a <strong>Mr. Olympia<\/strong> versenyre val\u00f3 felk\u00e9sz\u00fcl\u00e9s sor\u00e1n. A dolog m\u0171k\u00f6d\u00f6tt. Ebben az id\u0151szakban az edz\u00e9sei 3 vagy 4 gyakorlatb\u00f3l \u00e1lltak, h\u00e1rom gyakorlatsort v\u00e9gzett a gyakorlatokb\u00f3l. \u00cdgy edzette az izomcsoportok nagy r\u00e9sz\u00e9t. Kisebb intenzit\u00e1s, mint amilyenhez szokva volt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legt\u00f6bb gyakorlatsorn\u00e1l <strong>8 \u2013 12 ism\u00e9tl\u00e9st<\/strong> v\u00e9gzett, a v\u00e1dli- \u00e9s a hasizom gyakorlatokon k\u00edv\u00fcl. Ezekn\u00e9l az izmokn\u00e1l tov\u00e1bbra is a nagyobb ism\u00e9tl\u00e9ssz\u00e1mot r\u00e9szes\u00edtette el\u0151nyben. Az \u00fajfajta edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en jelent\u0151sen megn\u00f6vekedtek az izmai \u00e9s siker\u00fclt megszereznie az els\u0151 Mr. Olympia c\u00edmet a h\u00e1rom k\u00f6z\u00fcl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cAz izom\u00e9p\u00edt\u00e9s egyetlen m\u00f3dja a neh\u00e9z s\u00falyokkal val\u00f3 edz\u00e9s,\u201d mondta az 1977-es gy\u0151zelme ut\u00e1n.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Sajnos Zane rossz el\u0151\u00e9rzetei a neh\u00e9z s\u00falyokkal val\u00f3 edz\u00e9ssel kapcsolatban megalapozottnak bizonyultak, ugyanis a v\u00e1llai, t\u00e9rdei \u00e9s a dereka nagyon meg voltak terhelve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201cHa helytelen\u00fcl v\u00e9gezz\u00fck a gyakorlatot \u00e9s t\u00fal neh\u00e9z s\u00falyokkal edz\u00fcnk, akkor megdupl\u00e1z\u00f3dik a s\u00e9r\u00fcl\u00e9sek kock\u00e1zata.\u201d<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zane nem csak a lehets\u00e9ges s\u00e9r\u00fcl\u00e9sek miatt ker\u00fclte az <strong>extr\u00e9m m\u00e9rt\u00e9k\u0171 megterhel\u00e9st<\/strong>. Az \u0151 edz\u00e9sterve azon az elven apalult, hogy <strong>nincs sz\u00fcks\u00e9g\u00fcnk neh\u00e9z s\u00falyokra, viszont nagyon fontos, hogy \u00f6szpontos\u00edtanunk kell az izommunk\u00e1ra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201cAz edz\u00e9s alatt mindent kiz\u00e1rok az elm\u00e9mb\u0151l, csup\u00e1n az adott izomra figyelek. Larry Scott egyszer azt mondta nekem, hogy az edz\u00e9sn\u00e9l az izommunka \u00e1t\u00e9rz\u00e9se a legfontosabb dolog. A&nbsp;<\/em><em>nagy s\u00falyokkal val\u00f3 edz\u00e9sn\u00e9l nem tudok ugyan\u00fagy blokkolni bizonyos dolgokat, mint a kisebb s\u00falyokn\u00e1l\u2026 minden, amire sz\u00fcks\u00e9g\u00fcnk van, az a figyelm\u00fcnk tudatos ir\u00e1ny\u00edt\u00e1sa!\u201d<\/em><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zane_jellemzo_edzes_split-je\"><\/span>Zane jellemz\u0151 edz\u00e9s split-je<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 H\u00e9tf\u0151 reggel<\/strong> &#8211; Combizom, V\u00e1dli<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 H\u00e9tf\u0151 este<\/strong> &#8211; V\u00e1llak, Bicepsz, Alkar \u00e9s Has<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Kedd reggel<\/strong> &#8211; H\u00e1t<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Kedd este<\/strong> &#8211; Mellizom, Tricepsz, Has<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Szerda reggel<\/strong> &#8211; Combizom, V\u00e1dli<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Cs\u00fct\u00f6rt\u00f6k reggel<\/strong> &#8211; H\u00e1t<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Cs\u00fct\u00f6rt\u00f6k este<\/strong> &#8211; V\u00e1llak, Bicepsz, Alkar \u00e9s Has<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 P\u00e9ntek reggel<\/strong> &#8211; Combizom, V\u00e1dli<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 P\u00e9ntek este<\/strong> &#8211; Mellizom, Tricepsz, Has<span style=\"color: #ff6600;\"><em> [5]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"48508,98443\" ><\/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<h3 class=\"is-style-default wp-block-heading\">Lenn k\u00e9t edz\u00e9stervet mutatunk be. Zane 1977-ben edzett \u00edgy a Mr. Olympia versenyre.<\/h3>\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\">1977 augusztus 16.<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Gyakorlat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Gyakorlatsor<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9sek<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>V\u00e1llak<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Shoulder press fej m\u00f6g\u00f6tt Smith Machine g\u00e9pen<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">H\u00e1traemel\u00e9s egykezes s\u00falyz\u00f3kkal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oldalemel\u00e9s egykezes s\u00falyz\u00f3kkal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">El\u0151reemel\u00e9s egykezes s\u00falyz\u00f3kkal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oldalemel\u00e9s egy k\u00e9zzel<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Has\/H\u00e1t als\u00f3 r\u00e9sze<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u00e9rdfelh\u00faz\u00e1s f\u00fcggeszked\u00e9sb\u0151l<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haspr\u00e9s negat\u00edv padon<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1bemel\u00e9s f\u00fcggeszked\u00e9sb\u0151l<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haspr\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haspr\u00e9s csig\u00e1n egy k\u00e9zzel<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;3<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 egy oldal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hyperextenzi\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1982 j\u00falius 15.<\/h3>\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\">Reggeli edz\u00e9s <span style=\"color: #ff6600;\">[6]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Gyakorlat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Gyakorlatsor<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9sek<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mellizom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press egykezes s\u00falyz\u00f3kkal d\u00f6nt\u00f6tt padon (75 fokos sz\u00f6g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press k\u00e9tkezes r\u00faddal d\u00f6nt\u00f6tt padon (30 fokos sz\u00f6g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8, 6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oldalemel\u00e9s egykezes s\u00falyz\u00f3kkal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00c1th\u00faz\u00e1s egykezes s\u00falyz\u00f3val<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tricepsz<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press k\u00e9tkezes s\u00falyz\u00f3val (sz\u0171k fog\u00e1s)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 10, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsz emel\u00e9s egykezes s\u00falyz\u00f3val a&nbsp;fej m\u00f6g\u00f6tt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsz letol\u00e1s csig\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickback<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201c<\/em><em>A&nbsp;edz\u00e9seken haszn\u00e1lt s\u00falyok mennyis\u00e9ge mindig att\u00f3l f\u00fcgg\u00f6tt, hogyan \u00e9reztem magam az adott pillanatban. Mondjuk amikor Bench Press gyakorlatot v\u00e9geztem egykezes s\u00falyz\u00f3kkal, az els\u0151 gyakorlatsort 27 kg-al kezdtem 12 ism\u00e9tl\u00e9ssel, ut\u00e1na 32 kg-al, majd pedig 36 kg-al edzettem 11 ism\u00e9tl\u00e9ssel. A&nbsp;k\u00f6vetkez\u0151 gyakorlatsorban haszn\u00e1lt s\u00falyt asszerint v\u00e1lasztottam ki, hogy hogyan \u00e9reztem magam a&nbsp;36 kg-os s\u00falyn\u00e1l. Vagy maradtam a&nbsp;36 kg-n\u00e1l \u00e9s egy p\u00e1r gyakorlatsorral t\u00f6bbet v\u00e9geztem, vagy pedig 38 kg-os vagy ak\u00e1r 40 kg-os s\u00falyokat emeltem. Minden att\u00f3l f\u00fcgg\u00f6tt, hogyan \u00e9reztem magam, \u00e9s mennyire voltam felk\u00e9sz\u00fclve az \u00faj, nehezebb s\u00falyra.<\/em><em> \u201d<\/em><\/span><span style=\"color: #ff6600;\"><em> [7]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:22px\" 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=\"Etrend\"><\/span>\u00c9trend<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201c<\/em><em>Mindig korl\u00e1toznom kellett a&nbsp;sz\u00e9nhidr\u00e1t-bevitelt. <strong>Kevesebb sz\u00e9hnidr\u00e1tot vittem be, mint amennyi feh\u00e9rj\u00e9t. <\/strong>Ha egy kis serkent\u00e9sre volt sz\u00fcks\u00e9gem, mondjuk amikor nem volt el\u00e9gs\u00e9ges az izmok v\u00e9rkering\u00e9s\u00e9nek m\u00e9rt\u00e9ke (felpump\u00e1l\u00e1s) az edz\u00e9s alatt, akkor t\u00f6bb sz\u00e9nhidr\u00e1tot fogyasztottam. \u00c1ltal\u00e1ban 4 napos ciklusok szerint \u00e9tkeztem. <strong>H\u00e1rom napig alacsony sz\u00e9nhidr\u00e1t-mennyis\u00e9get vettem magamhoz, a&nbsp;negyedik napon viszont m\u00e1r t\u00f6bb sz\u00e9nhidr\u00e1tot fogyasztottam<\/strong>. Soha nem l\u00e9ptem t\u00fal a&nbsp;napi 3000 kal\u00f3ri\u00e1t az edz\u00e9sek sor\u00e1n. <strong>Napi 2000 \u00e9s 3000 kal\u00f3ria-bevitel&nbsp; k\u00f6z\u00f6tt mozogtam<\/strong>. Nem vezettem be radik\u00e1lis v\u00e1ltoztat\u00e1sokat az \u00e9tkez\u00e9s ter\u00e9n. \u00dagy gondolom, hogy ez a&nbsp;legnagyobb hiba, hiszen olyan hat\u00e1ssal lehetnek r\u00e1nk ezek a&nbsp;v\u00e1ltoz\u00e1sok, amelyekkel a&nbsp;test nem tud mit kezdeni<\/em><em>.\u201d <\/em><\/span><span style=\"color: #ff6600;\"><em>[8]<\/em><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201cTegy\u00fck fel, hogy alacsony sz\u00e9nhidr\u00e1t tartalm\u00fa di\u00e9t\u00e1n voltam egy h\u00f3napig a verseny el\u0151tt. Most 5 napig teljesen sz\u00e9nhidr\u00e1t-mentesen fogok \u00e9tkezni. A 6-ik napon m\u00e1r val\u00f3sz\u00edn\u0171leg fizikailag ki leszek mer\u00fclve, teh\u00e1t fel kell t\u00f6ltenem a szervezetemet sz\u00e9nhidr\u00e1ttal r\u00f6gt\u00f6n \u00e9bred\u00e9s ut\u00e1n. Ehetek s\u00fclt krumplit m\u00e9g az edz\u00e9s el\u0151tt. Ez a felt\u00f6lt\u00e9s elegend\u0151 lesz a k\u00f6vetkez\u0151 p\u00e1r napra. Ez id\u0151szak alatt meg tudom \u0151rizni az energi\u00e1mat sz\u00e9nhidr\u00e1tok n\u00e9lk\u00fcl is, ha <strong>t\u00f6bb zs\u00edrt viszek be<\/strong>. Az <span style=\"text-decoration: underline; color: #ff6600;\"><a style=\"color: #ff6600; text-decoration: underline;\" href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>aminosavak<\/strong><\/a> <\/span>\u00e9s a m\u00e1jfunkci\u00f3kat t\u00e1mogat\u00f3 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k \u00e1tseg\u00edtenek a sz\u00e9nhidr\u00e1t-mentes napokon.\u201d <\/em><\/span><span style=\"color: #ff6600;\"><em>[7]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cNagyobb hangs\u00falyt fektettem az edz\u00e9sek el\u0151tt \u00e9tkez\u00e9sre. <strong>Az edz\u00e9sek el\u0151tt mindig fogyasztottam feh\u00e9rj\u00e9t \u00e9s sz\u00e9nhidr\u00e1tot is.<\/strong> Az edz\u00e9s ut\u00e1n pihentem, n\u00e9ha csak p\u00e1r \u00f3r\u00e1val k\u00e9s\u0151bb ettem. Ez att\u00f3l f\u00fcgg\u00f6tt, mennyire kimer\u00edt\u0151 volt az edz\u00e9s. Ha \u00e9hes lettem, j\u00f3llaktam. Az edz\u00e9s ut\u00e1n \u00e1ltal\u00e1ban <strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rjeitalt<\/a><\/span>&nbsp;&nbsp;fogyasztottam \u2013 feh\u00e9rje \u00e9s sz\u00e9nhidr\u00e1t kever\u00e9k<\/strong>.\u201d<\/em><span style=\"color: #ff6600;\"><em> [4]<\/em><\/span><\/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-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane beer commercial\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/oUqZBNFHl-g?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>Annak ellen\u00e9re, hogy Zane utols\u00f3 <strong>Mr. Olympia gy\u0151zelme \u00f3ta m\u00e1r h\u00e1rom \u00e9vtized telt el, m\u00e9g mindig nagyon n\u00e9pszer\u0171 \u00e9s rendk\u00edv\u00fcl elismert a&nbsp;test\u00e9p\u00edt\u00e9s rajong\u00f3i k\u00f6r\u00e9ben. Folyton felmer\u00fcl a&nbsp;neve az ide\u00e1lis alkattal kapcsolatban a&nbsp;test\u00e9p\u00edt\u00e9s t\u00e9m\u00e1j\u00fa besz\u00e9lget\u00e9sek keret\u00e9n bel\u00fcl. Az \u00e1ltala alkalmazott edz\u00e9s-filoz\u00f3fi\u00e1t is gyakran veszik alapul<\/strong> egy\u00e9b edz\u00e9s-filoz\u00f3fi\u00e1k meg\u00edt\u00e9l\u00e9se szempontj\u00e1b\u00f3l. Az \u0151 filoz\u00f3fi\u00e1ja <strong>a&nbsp;test \u00e9s a&nbsp;tudat egys\u00e9g\u00e9b\u0151l<\/strong> indul ki.&nbsp;<span style=\"color: #ff6600;\"><em>[9]<\/em><\/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\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Frank Zanet a legeszt\u00e9tikusabb test\u00e9p\u00edt\u0151nek tartj\u00e1k. N\u00e9zz\u00e9tek meg a edz\u00e9sterv\u00e9t \u00e9s az \u00e9trendj\u00e9t, amivel olyan \u00f3ri\u00e1sokat gy\u0151z\u00f6tt le, mint az Arnold Schwarzenegger<\/p>\n","protected":false},"author":25,"featured_media":241692,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7674,7188,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242108","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-hires-sportolok","9":"tag-izomtomeg-noveles","10":"tag-motivacio","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Frank Zane: a test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve \u00e9s \u00e9trendje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zanet a legeszt\u00e9tikusabb test\u00e9p\u00edt\u0151nek tartj\u00e1k. 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