{"id":257840,"date":"2019-07-26T10:33:00","date_gmt":"2019-07-26T08:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257840"},"modified":"2023-08-30T16:58:19","modified_gmt":"2023-08-30T14:58:19","slug":"arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/","title":{"rendered":"Arnold Schwarzenegger: A test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve, \u00e9trendje \u00e9s motiv\u00e1ci\u00f3ja"},"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\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#Az_akarat_ereje\" title=\"Az akarat ereje\">Az akarat ereje<\/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\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#Arnold_Schwarzenegger_edzesterve\" title=\"Arnold Schwarzenegger edz\u00e9sterve\">Arnold Schwarzenegger edz\u00e9sterve<\/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\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#Arnold_edzesvaltozata_a_Mr_Olympia_elott\" title=\"Arnold edz\u00e9sv\u00e1ltozata a Mr. Olympia el\u0151tt\">Arnold edz\u00e9sv\u00e1ltozata a Mr. Olympia el\u0151tt<\/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\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#A_feherje_fontos\" title=\"A feh\u00e9rje fontos!\">A feh\u00e9rje fontos!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sokan nem tudj\u00e1k, hogy a j\u00f6v\u0151ben mik szeretn\u00e9nek lenni. <strong>Arnold Schwarzenegger <\/strong>azonban m\u00e1r kiskor\u00e1t\u00f3l tudta, hogy&nbsp;<strong>test\u00e9p\u00edt\u0151 szeretne lenni.<\/strong>&nbsp;\u00c9s nem csak egyszer\u0171en az. <strong>A legjobb akart lenni.<\/strong>&nbsp;Ragaszkodott ehhez az elk\u00e9pzel\u00e9shez,<strong>&nbsp;dolgozott rajta,<\/strong>&nbsp;\u00e9s v\u00e9g\u00fcl el is \u00e9rte. Hogy csin\u00e1lta?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_akarat_ereje\"><\/span>Az akarat ereje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201cMindig is hittem benne, hogy a motiv\u00e1ci\u00f3hoz \u00e9s ahhoz, hogy kem\u00e9nyen tudjunk dolgozni,<strong>&nbsp;egy \u00e1lomra van&nbsp;sz\u00fcks\u00e9g\u00fcnk<\/strong>.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold \u00e1lma m\u00e1r gyerekkora hajnal\u00e1n megsz\u00fcletett, amikor el\u0151sz\u00f6r l\u00e1tta a a neh\u00e9zs\u00faly\u00fa vil\u00e1gbajnokokat. F\u0151leg arra eml\u00e9kszik, hogyan nyerte el&nbsp;<strong>Tommy Kono <\/strong>1961-ben a Mr. Universe c\u00edmet. A test\u00e9p\u00edt\u0151k l\u00e1tv\u00e1nya hihetetlen hat\u00e1ssal volt Arnoldra, \u00e9s <strong>elkezdte megalkotni a saj\u00e1t elk\u00e9pzel\u00e9s\u00e9t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold<strong> 15 \u00e9ves kora k\u00f6r\u00fcl<\/strong>&nbsp;\u00fagy d\u00f6nt\u00f6tt, hogy igazi bodybuilder m\u00f3dj\u00e1ra fog edzeni. <em>\u201cElkezdtem figyelni a heroikus, kidolgozott f\u00e9rfiakat, \u00e9s azt a magazint olvasgattam, amelynek a <strong>c\u00edmlapj\u00e1n<\/strong>&nbsp;Herkulesk\u00e9nt \u00e1br\u00e1zolt\u00e1k&nbsp;<strong>Reg Parkot<\/strong>.\u201d<\/em>&nbsp;A magazinban le\u00edrt\u00e1k Reg \u00e9lete t\u00f6rt\u00e9net\u00e9t, valamint hogyan lett bel\u0151le Mr. Universe. Ez a kiad\u00e1s lett Arnold sz\u00e1m\u00e1ra a j\u00f6vend\u0151beli sikerhez vezet\u0151 \u00fat.<em> \u201cHa valaha is elveszettnek \u00e9reztem magam, ez az \u00e9rz\u00e9s elillant. <strong>Onnant\u00f3l megvolt az ir\u00e1ny.<\/strong>&nbsp;R\u00e1j\u00f6ttem, hogy van egy speci\u00e1lis k\u00e9pess\u00e9gem, amelyet nem lehet begyakorolni. <strong>K\u00e9pes vagyok nagyon tiszt\u00e1n l\u00e1tni a dolgokat.\u201d<\/strong>&nbsp;<\/em>Arnold nem Reg Parkot l\u00e1tta Londonban az emelv\u00e9nyen, hanem saj\u00e1t mag\u00e1t.<em> \u201cTest\u00e9p\u00edt\u0151k sz\u00e1zait l\u00e1ttam magam k\u00f6r\u00fcl. <strong>A&nbsp;kezemben tartottam a tr\u00f3fe\u00e1t,<\/strong>&nbsp;\u00e9s hallottam, ahogy mindenki a&nbsp;<strong>nevemet skand\u00e1lja.<\/strong>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1119x1124.jpeg\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-399378\" width=\"839\" height=\"843\" title=\"Arnold Schwarzenegger\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1119x1124.jpeg 1119w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-398x400.jpeg 398w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-150x150.jpeg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1529x1536.jpeg 1529w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984.jpeg 2038w\" sizes=\"auto, (max-width: 839px) 100vw, 839px\" \/><figcaption>A fot\u00f3 szerz\u0151je: Mary Frampton, Los Angeles Times<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1984.jpg&nbsp;<\/figcaption><\/figure><\/div>\n\n\n\n<p>Arnoldot a gy\u0151zelemv\u00e1gy&nbsp; jobban motiv\u00e1lta, mint b\u00e1rmi m\u00e1s. <em>\u201cEz annyira er\u0151s volt, hogy<strong>&nbsp;fegyelemre se volt sz\u00fcks\u00e9gem&nbsp;<\/strong>&#8211; egyszer\u0171en valami h\u00fazott, hogy mindennap elmenjek edzeni a terembe. Tudtam, hogy minden egyes edz\u00e9s egy l\u00e9p\u00e9ssel k\u00f6zelebb visz ahhoz, hogy ezt a&nbsp;<strong>gy\u00f6ny\u00f6r\u0171 \u00e1lmot val\u00f3s\u00e1gg\u00e1 v\u00e1ltsam<\/strong>. Az \u00e9letem egy ir\u00e1nyba tartott &#8211; Mr. Universe, edz\u00e9sek \u00e9s alakform\u00e1l\u00e1s.\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>20 \u00e9vesen <\/strong>Arnold el\u00e9rte a c\u00e9lj\u00e1t \u00e9s a<strong>&nbsp;legfiatalabb Mr. Universe lett a&nbsp;t\u00f6rt\u00e9nelemben.<\/strong>&nbsp;Ahelyett, hogy a dics\u0151s\u00e9get \u00e9lvezve pihent volna, \u00fagy d\u00f6nt\u00f6tt, hogy m\u00e9g t\u00f6bbet fog edzeni. <em>\u201c\u00c9reztem, hogy k\u00e9ts\u00e9gtelen\u00fcl <strong>\u00e9n&nbsp;vagyok a test\u00e9p\u00edt\u00e9s \u00faj rem\u00e9nys\u00e9ge.<\/strong>&nbsp;De m\u00e9g mindig nem jutottam el oda, ahov\u00e1 szerettem volna. Mr. Universe c\u00edmet szerezni olyan, mint Aranykeszty\u0171t nyerni vagy olimpiai bajnokk\u00e1 v\u00e1lni a bokszban &#8211; <strong>nagyszer\u0171 dolog<\/strong>, de ez m\u00e9g messze van att\u00f3l, hogy a legjobb bokszol\u00f3 legy\u00e9l.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold nemcsak egy nagyszer\u0171 test\u00e9p\u00edt\u0151 alart lenni, hanem a legjobb. <em>\u201cR\u00e1j\u00f6ttem, hogy ez egy darabig el fog tartani. Amerik\u00e1ban csod\u00e1s test\u00e9p\u00edt\u0151k, p\u00e9ld\u00e1ul <strong>Serge Nubret<\/strong> vagy&nbsp;<strong>Dave Draper<\/strong>&nbsp;jobban kidolgozott testtel rendelkeztek, n\u00e9pszer\u0171bbek voltak, \u00e9s kifinomultabban p\u00f3zoltak.\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor Arnold 21 \u00e9ves volt, <strong>Amerik\u00e1ba k\u00f6lt\u00f6z\u00f6tt,<\/strong>&nbsp;\u00e9s az emberek azonnal felfigyeltek r\u00e1. <em>\u201cSugdol\u00f3ztak r\u00f3lam. Mondt\u00e1k, hogy \u0151 az a fi\u00fa Ausztri\u00e1b\u00f3l. \u0150 az a fi\u00fa, aki m\u00e1r most <strong>317 kilogrammal csin\u00e1lja a felh\u00faz\u00e1st.<\/strong><\/em><em>\u201d<\/em>&nbsp;Ez meger\u0151s\u00edtette Arnoldot abban, hogy egy neh\u00e9z, de ennek ellen\u00e9re&nbsp;<strong>helyes l\u00e9p\u00e9st tett.<\/strong> <em>\u201cAlig \u00e9rtettem valamit. Nem tudtam n\u00e9zni a&nbsp;h\u00edreket, se \u00fajs\u00e1got olvasni. Elszigetelve \u00e9reztem magam a k\u00f6rnyez\u0151 vil\u00e1gt\u00f3l. <strong>Egyed\u00fcl \u00e9reztem magam.<\/strong>&nbsp;De t\u00e1rt karokkal \u00fcdv\u00f6z\u00f6ltek. Rengeteg szeretetet \u00e9s t\u00e1mogat\u00e1st kaptam a test\u00e9p\u00edt\u0151kt\u0151l, akik nem is ismertek engem. <strong>Ezt soha nem felejtem el,<\/strong>&nbsp;ez valami t\u00e9nyleg k\u00fcl\u00f6nleges dolog volt.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden test\u00e9p\u00edt\u0151 <strong>a t\u00f6k\u00e9letess\u00e9gre v\u00e1gyik,&nbsp;<\/strong>\u00e9s&nbsp;Arnold se volt ez al\u00f3l kiv\u00e9tel. <em>\u201cSoha nem \u00e9reztem, hogy m\u00e1r el\u00e9rtem volna a potenci\u00e1lom 100 %-\u00e1t. Szerintem minden test\u00e9p\u00edt\u0151 \u00edgy \u00e9rez. <strong>Nagyobb tricepszet, nagyobb combokat<\/strong> \u00e9s jobban kirajzol\u00f3d\u00f3 hasizmot szeretne.\u201d <\/em>Arnold sikeres test\u00e9p\u00edt\u0151i karrierje az \u00e1lland\u00f3 \u00f6nfejleszt\u00e9sen \u00e9s a <strong>kis fizikai r\u00e9szletek t\u00f6k\u00e9letes\u00edt\u00e9s\u00e9re&nbsp;<\/strong>tett k\u00eds\u00e9rleteken alapult. Arnold ezeken a r\u00e9szleteken dolgozott, mik\u00f6zben megmaradt az \u00e9hs\u00e9ge a gy\u0151zelemre \u00e9s ment az \u00e1lma ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c\u00dagy f\u00e9nyk\u00e9pezkedt\u00fcnk, mint a fanatikusok. <strong>Franco Columbu<\/strong> engem f\u00e9nyk\u00e9pezett, \u00e9n meg \u0151t. \u00d6sszehasonl\u00edtottuk a k\u00e9peket,&nbsp;<strong>megfigyelt\u00fck, hogy mi javult,<\/strong>&nbsp;\u00e9s igyekezt\u00fcnk megtal\u00e1lni a problematikus r\u00e9szeket. Kem\u00e9ny munk\u00e1val el\u00e9rheted a c\u00e9lod \u00e9s sikeres lehetsz. <strong>Ez a csod\u00e1s a test\u00e9p\u00edt\u00e9sben.<\/strong>&nbsp;Ha j\u00f3 leszel benne \u00e9s el\u00e9red a c\u00e9ljaid, akkor <strong>az \u00e9letben&nbsp;<\/strong><strong>b\u00e1rmi m\u00e1sra is&nbsp;<\/strong><strong>ugyanezeket az alapelveket haszn\u00e1lhatod.<\/strong>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"774\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974-774x1124.jpeg\" alt=\"\" class=\"wp-image-399397\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974-774x1124.jpeg 774w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974-275x400.jpeg 275w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1974.jpeg 925w\" sizes=\"auto, (max-width: 774px) 100vw, 774px\" \/><figcaption>A fot\u00f3 szerz\u0151je: verejn\u00e1 dom\u00e9na Madison Square Garden Center<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1974.jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1974.jpg<\/a>&nbsp;<br><\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Arnold_Schwarzenegger_edzesterve\"><\/span>Arnold Schwarzenegger edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201c<strong>A legnagyobb hiba,<\/strong>&nbsp;amelyet manaps\u00e1g a test\u00e9p\u00edt\u00e9s vil\u00e1g\u00e1ban elk\u00f6vetnek, hogy az emberek edz\u00e9sterv\u00e9ben nem szerepelnek az<strong>&nbsp;alapvet\u0151 gyakorlatok.<\/strong>\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alapvet\u0151 gyakorlatok fogalma alatt persze Arnold nem a k\u00f6nny\u0171 gyakorlatokra gondol. Sok fitness k\u00f6zpont manaps\u00e1g g\u00e9peken \u00fcl\u0151, nem pedig a s\u00falyz\u00f3\u00e1llv\u00e1nyn\u00e1l \u00e1ll\u00f3 emberekkel van tele. <em>\u201cManaps\u00e1g, ha az edz\u0151terembe megyek, azt l\u00e1tom, hogy&nbsp; egyik fiatal sr\u00e1c sem tanulja a&nbsp;<strong>l\u00f6k\u00e9st<\/strong>&nbsp;vagy az <strong>\u00e1llig h\u00faz\u00e1st&nbsp;<\/strong>eg\u00e9szen a f\u00f6ldt\u0151l. <strong>Mindenki g\u00e9peket haszn\u00e1l.<\/strong>\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold azonban nem az\u00e9rt ragaszkodik az alapvet\u0151 gyakorlatokhoz, mert a m\u00faltban szeretne \u00e9lni. Minden a test\u00e9p\u00edt\u00e9sben szerzett <strong>\u00e9vtizedes tapasztalatb\u00f3l&nbsp;<\/strong>\u00e9s a kem\u00e9ny munk\u00e1b\u00f3l sz\u00e1rmazik, amelyet Arnold szerint nem helyettes\u00edthetnek az er\u0151s\u00edt\u0151 g\u00e9pek. <em>\u201c<strong>Adjatok bele mindent, minden egyes sorozatn\u00e1l.<\/strong> Ne sp\u00f3roljatok a k\u00f6vetkez\u0151re. Ez egy olyan hiba, amit nagyon sok ember elk\u00f6vet.\u201d<\/em> Arnold szerint minden ism\u00e9tl\u00e9st \u00e9s minden sorozatot <strong>nagy intenzit\u00e1ssal kell v\u00e9gezni<\/strong>, mert az visz k\u00f6zelebb a c\u00e9lunkhoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00d6sszev\u00e1logattuk neked<strong>&nbsp;Arnold<\/strong>&nbsp;p\u00e1r<strong>&nbsp;kedvenc gyakorlat\u00e1t<\/strong>, amelyekkel a <strong>Mr. Olympi\u00e1ra&nbsp;<\/strong>k\u00e9sz\u00fclt.&nbsp;Arr\u00f3l, hogy t\u00e9nyleg hat\u00e9konyak, az a t\u00e9ny is tan\u00faskodik, hogy ezeknek k\u00f6sz\u00f6nhet\u0151en Arnold <strong>h\u00e9tszer&nbsp;<\/strong>nyerte el&nbsp;a Mr. Olympia c\u00edmet!<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mellizom gyakorlatok<\/h3>\n\n\n\n<p><em>\u201c3 mellizom gyakorlat l\u00e9tezik, amelyeket ne hagyj ki. <strong>Fekvenyom\u00e1s&nbsp;<\/strong>(bench press)<strong>, fekvenyom\u00e1s ferdepadon<\/strong>&nbsp;(incline bench press) k\u00fcl\u00f6nf\u00e9le sz\u00f6gekben \u00e9s&nbsp;<strong>t\u00e1rogat\u00e1s egykezes s\u00falyz\u00f3kkal egyenes padon<\/strong>&nbsp;(dumbbell flyes).\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold <strong>nagy \u00e9s sz\u00e9les&nbsp;mellkas\u00e1r\u00f3l <\/strong>volt h\u00edres. Ezt annak k\u00f6sz\u00f6nhette, hogy extr\u00e9m m\u00e9rt\u00e9kben meg tudta fesz\u00edteni az izmait egykezes s\u00falyz\u00f3kkal t\u00e1rogatva az egyenes padon&nbsp;(dumbbell flyes).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cAz egykezes s\u00falyz\u00f3kkal val\u00f3 t\u00e1rogat\u00e1s egyenes padon fekve egy olyan gyakorlat, amely<strong>&nbsp;a mellizmaim teljes kifejl\u0151d\u00e9s\u00e9re <\/strong>hatott.&nbsp;Ne feledj\u00e9tek, az izmoknak fontos, hogy<strong>&nbsp;ny\u00fajtsuk \u00e9s er\u0151s\u00edts\u00fck \u0151ket. <\/strong>Enn\u00e9l a gyakorlatn\u00e1l igyekeztem annyira sz\u00e9tt\u00e1rni a karom, amennyire csak tudtam, majd visszat\u00e9rtem az eredeti poz\u00edci\u00f3hoz \u00fagy, hogy a s\u00falyz\u00f3k \u00f6ssze\u00e9rjenek. Ezt a gyakorlatot&nbsp;<strong>semmilyen g\u00e9ppel <\/strong>nem lehet helyettes\u00edteni.\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753.jpeg\" alt=\"Arnold Schwarzenegger a tr\u00e9ning hrudn\u00edka\" class=\"wp-image-399412\" width=\"843\" height=\"565\" title=\"Arnold Schwarzenegger a tr\u00e9ning hrudn\u00edka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-400x268.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1536x1028.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-2048x1371.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>A fot\u00f3 szerz\u0151je: Spc. Amburr Reese<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">H\u00e1tizom gyakorlatok<\/h3>\n\n\n\n<p><em>\u201cA h\u00e1tizomra&nbsp;<strong>h\u00faz\u00f3dzkod\u00e1st als\u00f3 fog\u00e1ssal<\/strong>, d\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9st, egykezes d\u00f6nt\u00f6tt t\u00f6rzs\u0171&nbsp;<strong>evez\u00e9st<\/strong>&nbsp;\u00e9s <strong>T-rudas evez\u00e9st&nbsp;<\/strong>v\u00e9geztem. Ezekre a gyakorlatokra t\u00e1maszkodtam <strong>a karrierem elej\u00e9t\u0151l a v\u00e9g\u00e9ig.<\/strong>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szokt\u00e1l evez\u00e9seket v\u00e9gezni, akkor csin\u00e1ld an\u00e9lk\u00fcl, hogy valami t\u00e1mogatn\u00e1 a mellkasodat. \u201cSok test\u00e9p\u00edt\u0151nek gondja akad a h\u00e1ta als\u00f3 fel\u00e9nek kidolgoz\u00e1s\u00e1val. Amikor d\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9st v\u00e9gzel, el kell laz\u00edtanod a tested \u00e9s hagyd, hogy a h\u00e1tad als\u00f3 fele tartsa meg a s\u00falyt<em>. Ez biztos\u00edtja a megfelel\u0151 er\u0151t \u00e9s seg\u00edt kidolgozni a sz\u00e9les als\u00f3 h\u00e1tat.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Bicepsz \u00e9s tricepsz gyakorlatok<\/h3>\n\n\n\n<p>A bicepszre Arnold <strong>a bicepszemel\u00e9sek&nbsp;<\/strong>minden lehets\u00e9ges v\u00e1ltozat\u00e1t haszn\u00e1lta.&nbsp;Az egyik technika, amelyet a bicepsz sokkol\u00e1s\u00e1ra haszn\u00e1lt, az volt, hogy&nbsp;<strong>az els\u0151 ism\u00e9tl\u00e9st 124 kilogrammal kezdte.<\/strong>&nbsp;A m\u00e1sodikn\u00e1l visszavett a s\u00falyb\u00f3l, majd a harmadikn\u00e1l m\u00e9g jobban cs\u00f6kkentette a t\u00f6meget.&nbsp;<em>\u201cEzzel a m\u00f3dszerrel an\u00e9lk\u00fcl n\u0151ttem, hogy a s\u00falyz\u00f3t a f\u00f6ldre tettem volna. A bicepszem tudt\u00e1ra akartam adni, hogy&nbsp;<strong>nem sejtheti, mi v\u00e1r r\u00e1.<\/strong>&nbsp;Soha nem szokhat hozz\u00e1 az edz\u00e9si m\u00f3dszeremhez, mert<strong>&nbsp;mindig van valamilyen tr\u00fckk a tarsolyomban.<\/strong>\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold a <strong>sz\u00e9les bicepsz&nbsp;<\/strong>ki\u00e9p\u00edt\u00e9s\u00e9hez nagy s\u00falyz\u00f3val v\u00e9gzett emel\u00e9seket. A bicepsz elszigetel\u00e9s\u00e9hez egykezes s\u00falyz\u00f3kat emelt ferdepadon, valamint <strong>izol\u00e1lt bicepszemel\u00e9seket&nbsp;<\/strong>v\u00e9gzett<strong>. <\/strong><em>\u201cAz izol\u00e1lt bicepszemel\u00e9sek neh\u00e9z s\u00falyz\u00f3kkal k\u00e9pesek voltak izol\u00e1lni a bicepszet, \u00e9s<strong>&nbsp;seg\u00edtettek el\u00e9rni a \u201ccs\u00facsos\u201d bicepszet\u201d.<\/strong>&nbsp;A tricepszre sok <strong>fekvenyom\u00e1st v\u00e9gezt\u00fcnk sz\u0171k fog\u00e1ssal.<\/strong>&nbsp;K\u00e9s\u0151bb a&nbsp;<strong>tricepsz ny\u00fajt\u00e1s<\/strong>&nbsp;k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3it is.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V\u00e1llizom gyakorlatok<\/h3>\n\n\n\n<p>Arnold <strong>a k\u00f6vetkez\u0151 gyakorlatok seg\u00edts\u00e9g\u00e9vel&nbsp;<\/strong>dolgozott a v\u00e1llizmain:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>mellr\u0151l nyom\u00e1s \u00e1llva r\u00faddal&nbsp;<em>(barbell press)<\/em><\/li><li>v\u00e1llb\u00f3l nyom\u00e1s r\u00faddal<em>&nbsp;(behind-the-neck barbell press)<\/em><\/li><li>oldalemel\u00e9s \u00e1llva k\u00e9zis\u00falyz\u00f3val&nbsp;<em>(lateral raises)<\/em><\/li><li>fej f\u00f6l\u00e9 nyom\u00e1s r\u00faddal&nbsp;<em>(military press)<\/em><\/li><li>fej f\u00f6l\u00e9 nyom\u00e1s&nbsp;k\u00e9zis\u00falyz\u00f3val <em>(dumbbell press)<\/em><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cMindig csin\u00e1ltunk<\/em><em>&nbsp;v\u00e1llb\u00f3l nyom\u00e1sokat a fej m\u00f6g\u00fcl r\u00faddal&nbsp;\u00e9s speci\u00e1lis nyom\u00e1sokat k\u00e9zis\u00falyz\u00f3val, amelyek alulr\u00f3l <strong>fesz\u00edtett\u00e9k meg a deltaizmot,&nbsp;<\/strong>teljesen kirajzolva azt fel\u00fclr\u0151l. Ma ezt a technik\u00e1t Arnold nyom\u00e1snak h\u00edvj\u00e1k.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Comb- \u00e9s l\u00e1bizom gyakorlatok<\/h3>\n\n\n\n<p><em>\u201cA&nbsp;<strong>guggol\u00e1s<\/strong>&nbsp;a&nbsp;<strong>legfontosabb gyakorlat a nagy combok kialak\u00edt\u00e1s\u00e1ra<\/strong>. Guggoltam s\u00falyz\u00f3val a fejem m\u00f6g\u00f6tt, v\u00e9geztem el\u00f6lguggol\u00e1st, l\u00e1bny\u00fajt\u00e1st, kit\u00f6r\u00e9seket, felh\u00faz\u00e1st egy l\u00e1bbal, <strong>\u201cj\u00f3 reggelt\u201d<\/strong>&nbsp;gyakorlatot \u00e9s sok l\u00e1bhajl\u00edt\u00e1st.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Hasizom gyakorlatok<\/h3>\n\n\n\n<p><em>\u201cA klasszikus edz\u00e9s, amelyet a has kidolgoz\u00e1s\u00e1ra csin\u00e1ltunk, l\u00e1bemel\u00e9sb\u0151l fekve, l\u00e1bemel\u00e9sb\u0151l f\u00fcggeszkedve \u00e9s haspr\u00e9sekb\u0151l \u00e1llt. Hitt\u00fcnk benne, hogy<strong>&nbsp;500 fel\u00fcl\u00e9s<\/strong>&nbsp;a r\u00f3mai padon t\u00e9nyleg hat\u00e1sos.\u201d <\/em><span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Arnold_edzesvaltozata_a_Mr_Olympia_elott\"><\/span>Arnold edz\u00e9sv\u00e1ltozata a Mr. Olympia el\u0151tt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezzel az edz\u00e9sv\u00e1ltozattal minden izomcsoportot k\u00e9tszer edzhetsz hetente. Ez az edz\u00e9sterv a<strong>&nbsp;Modern test\u00e9p\u00edt\u00e9s \u00faj enciklop\u00e9di\u00e1ja&nbsp;<\/strong><em>(The New Encyclopedia of Modern Bodybuilding<\/em><em>) c\u00edm\u0171 k\u00f6nyvb\u0151l sz\u00e1rmazik<\/em>, amit maga <strong>Arnold Schwarzenegger<\/strong>&nbsp;\u00edrt <strong>Billom Dobbinsszal. <\/strong><span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Edz\u00e9s feloszt\u00e1sa<\/strong><\/p>\n\n\n\n<p><strong>1. nap:<\/strong> Mell \u00e9s h\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. nap:<\/strong> V\u00e1ll \u00e9s kar<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. nap:<\/strong> L\u00e1b \u00e9s als\u00f3 h\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. nap:<\/strong> Mell \u00e9s h\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. nap:<\/strong> V\u00e1ll \u00e9s kar<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. nap:<\/strong> L\u00e1b \u00e9s als\u00f3 h\u00e1t<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. nap:<\/strong> Pihen\u00e9s<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. \u00e9s 4. nap &#8211; Mell \u00e9s h\u00e1t edz\u00e9se<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Mellizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fekvenyom\u00e1s egyenes padon (Bench press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fekvenyom\u00e1s ferdepadon (Incline Bench press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Karny\u00fajt\u00e1s a pad sz\u00e9l\u00e9n fekve k\u00e9zis\u00falyz\u00f3val (Dumbbell Pullovers)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>H\u00e1tizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">H\u00faz\u00f3dzkod\u00e1s als\u00f3 fog\u00e1ssal (Chin Up)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u00f6nt\u00f6tt t\u00f6rzs\u0171 evez\u00e9s r\u00faddal (Bent Over Row)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s (Deadlift)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Hasizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fel\u00fcl\u00e9s (Crunches)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u00e9s 5. nap &#8211; V\u00e1ll \u00e9s kar edz\u00e9se<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>V\u00e1llizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s \u00e9s mellr\u0151l nyom\u00e1s (Barbell Clean and Press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oldalemel\u00e9s k\u00e9zis\u00falyz\u00f3val (Dumbbell Lateral Raise)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00c1llig h\u00faz\u00e1s r\u00faddal (Upright Row)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fej f\u00f6l\u00e9 nyom\u00e1s r\u00faddal (Military Press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Karizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepszemel\u00e9s \u00e1llva (Standing Barbell Curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicepszemel\u00e9s \u00fclve k\u00e9zis\u00falyz\u00f3kkal (Seated Dumbell Curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fekvenyom\u00e1s sz\u0171k fog\u00e1ssal (Close Grip Bench Press)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tricepsz ny\u00fajt\u00e1s \u00e1llva&nbsp;k\u00e9zis\u00falyz\u00f3val (Standing Barbell Tricep Extension)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Alkar gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Csukl\u00f3beh\u00faz\u00e1s k\u00e9zis\u00falyz\u00f3val als\u00f3 fog\u00e1ssal (Wrist Curls)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csukl\u00f3beh\u00faz\u00e1s k\u00e9zis\u00falyz\u00f3val fels\u0151 fog\u00e1ssal (Reverse Wrist Curls)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Hasizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ford\u00edtott haspr\u00e9s (Reverse Crunch)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u00e9s 6. nap &#8211; L\u00e1b \u00e9s als\u00f3 h\u00e1t edz\u00e9se<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>L\u00e1bizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Guggol\u00e1s (Squats)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kit\u00f6r\u00e9s (Lunges)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">L\u00e1bhajl\u00edt\u00e1s (Leg Curl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Als\u00f3 h\u00e1tizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Felh\u00faz\u00e1s kiny\u00fajtott t\u00e9rddel (Stiff Leg Deadlift)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00f3 reggelt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>V\u00e1dli gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1dliemel\u00e9s \u00e1llva (Standing Calf Rise)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Hasizom gyakorlatok<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sorozat<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ism\u00e9tl\u00e9s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fel\u00fcl\u00e9s (Crunches)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_feherje_fontos\"><\/span>A feh\u00e9rje fontos!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arnold m\u00e1r a test\u00e9p\u00edt\u0151 karrierje kezdet\u00e9n tudta, hogy a<strong>&nbsp;legfontosabb makrot\u00e1panyag az izmok n\u00f6veked\u00e9s\u00e9re a&nbsp;<\/strong><span style=\"color: #ff6600;\"><strong><a title=\"Feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rje<\/a><\/strong><\/span>. <em>\u201cMindig vita t\u00e1rgya volt, hogy mennyi feh\u00e9rj\u00e9re van val\u00f3j\u00e1ban sz\u00fcks\u00e9ge a szervezetnek. \u00c9n a&nbsp;<strong>tests\u00falyom minden egyes kilogrammj\u00e1ra egy gramm feh\u00e9rj\u00e9t fogyasztottam.<\/strong>\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold majdnem<strong>&nbsp;107 kilogrammot nyomott<\/strong>, ami egy igazi kih\u00edv\u00e1st jelentett neki &#8211; <strong>naponta&nbsp;107 g feh\u00e9rj\u00e9t<\/strong> kellett&nbsp;fogyasztania<strong>.<\/strong><em> \u201cN\u00e1lam az m\u0171k\u00f6d\u00f6tt a legjobban, ha <strong>naponta<\/strong>&nbsp;<strong>5 alkalommal ettem.<\/strong>&nbsp;Vannak, akik napi 3 \u00e9tkez\u00e9ssel is k\u00e9pesek l\u00e9tezni. Sz\u00e1momra az 5 volt az ide\u00e1lis, mert&nbsp;<strong>soha nem voltam nagy\u00e9tk\u0171. <\/strong>Mindig el\u00e9gedett voltam egy k\u00f6zepes m\u00e9ret\u0171 steakkel. M\u00e9g a karrierem cs\u00facs\u00e1n is, ha egy kis, 200 grammos steaket adtak volna, <strong>boldog lettem volna.<\/strong>\u201d <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-1124x749.jpeg\" alt=\"Arnold Schwarzenegger - stravovanie, jed\u00e1lni\u010dek\" class=\"wp-image-399427\" width=\"843\" height=\"562\" title=\"Arnold Schwarzenegger - stravovanie, jed\u00e1lni\u010dek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/2560px-Arnold_Schwarzenegger_48354874611-2048x1364.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>A fot\u00f3 szerz\u0151je: Gage Skidmore from Peoria<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_(48354874611).jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p>Reggelire Arnold gyakran r\u00e1ntott\u00e1t, szalonn\u00e1t, paradicsomot \u00e9s hagym\u00e1t evett.<em> \u201cEnnyi el\u00e9g volt nekem, d<\/em><em>e <strong>k\u00e9t \u00f3r\u00e1val a reggeli ut\u00e1n<\/strong>&nbsp;\u00fajra \u00e9he<\/em><em>s voltam.\u201d<\/em> Ahhoz, hogy tudja fedezni a napi feh\u00e9rje adagj\u00e1t, amire az \u00e1lland\u00f3 n\u00f6veked\u00e9shez volt sz\u00fcks\u00e9ge, Arnold egy l\u00e9p\u00e9st sem tett<strong>&nbsp;feh\u00e9rje shake n\u00e9lk\u00fcl<\/strong>.<em> \u201cMindegy, hogy a Santa Monica City College iskol\u00e1ban \u00fcltem, vagy egy \u00e9p\u00edtkez\u00e9sen dolgoztam, mindig el\u0151kaptam a t\u00e1sk\u00e1mb\u00f3l egy kis<strong>&nbsp;m\u0171anyag tart\u00e1lyt, tele tejjel \u00e9s feh\u00e9rjeporral.<\/strong>&nbsp;Ez volt pontosan az a&nbsp;<strong>fennmarad\u00f3 30 gramm feh\u00e9rje<\/strong>, amire abban az id\u0151ben sz\u00fcks\u00e9gem volt.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9rje ital ut\u00e1n egy \u00f3r\u00e1val Arnold azt csin\u00e1lta, amihez a legjobban \u00e9rtett &#8211; s\u00falyokat emelt az edz\u0151teremben. Az edz\u00e9s ut\u00e1n eb\u00e9delt, \u00e1ltal\u00e1ban steaket \u00e9s z\u00f6lds\u00e9get. K\u00e9t \u00f3r\u00e1val az eb\u00e9d ut\u00e1n Arnold egy \u00fajabb feh\u00e9rje shake-et fogyasztott. <em><strong>\u201cNaponta k\u00e9tszer<\/strong> ittam feh\u00e9rje italt, hogy k\u00e9pes legyek 107 gramm feh\u00e9rj\u00e9t fogyasztani. Tudatos\u00edtanod kell, hogy a norm\u00e1l \u00e9telekb\u0151l <strong>nem kapunk meg minden t\u00e1panyagot<\/strong>, p\u00e9ld\u00e1ul <strong>vitaminokat, \u00e1sv\u00e1nyi anyagokat vagy mag\u00e1t a feh\u00e9rj\u00e9t, <\/strong>amire sz\u00fcks\u00e9g\u00fcnk van. Erre vannak a <strong><span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/sporttaplalek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/a><\/span>.<\/strong> Mindegy, hogy mennyire eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkoztok, soha nem kaptok el\u00e9g esszenci\u00e1lis t\u00e1panyagot a norm\u00e1l \u00e9telekb\u0151l.\u201d<\/em> Vacsor\u00e1ra Arnold \u00e1ltal\u00e1ban <strong>grillezett <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\"><strong>csirkeh\u00fast<\/strong> <\/a>fogyasztott <strong>barnarizzsel,<\/strong> <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9ggel <\/a>vagy sal\u00e1t\u00e1val, avok\u00e1d\u00f3val, makad\u00e1mdi\u00f3val \u00e9s ol\u00edvaolajjal.<span style=\"color: #ff6600;\"> [4] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold t\u00e9nyleg nagy nyomott hagyott maga ut\u00e1n a test\u00e9p\u00edt\u00e9s vil\u00e1g\u00e1ban, amir\u0151l az&nbsp;<strong>IFBB Arnold Sports Festival&nbsp;<\/strong>is tan\u00faskodik, amely&nbsp;Arnold Schwarzenegger Sports Festival n\u00e9ven is ismert. Ezt az esem\u00e9nyt<strong>&nbsp;1989-ben hozt\u00e1k l\u00e9tre<\/strong>&nbsp;Arnold tisztelet\u00e9re. Klasszikus test\u00e9p\u00edt\u00e9sb\u0151l&nbsp;<em>(Arnold Classic)<\/em>, er\u0151s emberek verseny\u00e9b\u0151l<em>&nbsp;(<\/em><em>Arnold Strongman Classic) \u00e9s<\/em>&nbsp;fitness &amp; bikini exp\u00f3b\u00f3l \u00e1ll. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Arnold Schwarzenegger l P\u0159\u00edb\u011bh, tr\u00e9nink a strava legend\u00e1rn\u00edho bodybuildera l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/zjGFasMFNJo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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>Rem\u00e9lj\u00fck, hogy olyan dolgokat is megtudt\u00e1l Arnold Schwarzeneggerr\u0151l, amir\u0151l sejtelmed sem volt, \u00e9s az edz\u00e9sterv\u00e9t&nbsp;<strong>inspir\u00e1ci\u00f3k\u00e9nt haszn\u00e1lod <\/strong>majd&nbsp;a saj\u00e1todhoz. <strong>Mi a v\u00e9lem\u00e9nyed Arnold Schwarzeneggerr\u0151l? <\/strong>\u00cdrd meg kommentben, \u00e9s ha tetszett a cikk, <strong>t\u00e1mogasd egy megoszt\u00e1ssal. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Arnold Schwarzenegger. Egy n\u00e9v, amelyet mindenki j\u00f3l ismer, nem csak a fitness \u00e9s a test\u00e9p\u00edt\u00e9s vil\u00e1g\u00e1ban. Arnold a sz\u00edn\u00e9szked\u00e9st is kipr\u00f3b\u00e1lta, tov\u00e1bb\u00e1 politikai k\u00f6r\u00f6kben is l\u00e1thattuk. De milyen volt a cs\u00facsra vezet\u0151 \u00fatja, az edz\u00e9sei \u00e9s mi rejt\u0151zik az \u00fczenet m\u00f6g\u00f6tt, amit megalkotott?<\/p>\n","protected":false},"author":25,"featured_media":399456,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7260,7674,7188,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257840","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-eroedzes","9":"tag-hires-sportolok","10":"tag-izomtomeg-noveles","11":"tag-motivacio","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>Arnold Schwarzenegger: A test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve, \u00e9trendje \u00e9s motiv\u00e1ci\u00f3ja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arnold Schwarzenegger. Egy n\u00e9v, amelyet mindenki j\u00f3l ismer, nem csak a fitness \u00e9s a test\u00e9p\u00edt\u00e9s vil\u00e1g\u00e1ban. Arnold a sz\u00edn\u00e9szked\u00e9st is kipr\u00f3b\u00e1lta, tov\u00e1bb\u00e1 politikai k\u00f6r\u00f6kben is l\u00e1thattuk. De milyen volt a cs\u00facsra vezet\u0151 \u00fatja, az edz\u00e9sei \u00e9s mi rejt\u0151zik az \u00fczenet m\u00f6g\u00f6tt, amit megalkotott?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arnold Schwarzenegger: A test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve, \u00e9trendje \u00e9s motiv\u00e1ci\u00f3ja - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Arnold Schwarzenegger. Egy n\u00e9v, amelyet mindenki j\u00f3l ismer, nem csak a fitness \u00e9s a test\u00e9p\u00edt\u00e9s vil\u00e1g\u00e1ban. Arnold a sz\u00edn\u00e9szked\u00e9st is kipr\u00f3b\u00e1lta, tov\u00e1bb\u00e1 politikai k\u00f6r\u00f6kben is l\u00e1thattuk. De milyen volt a cs\u00facsra vezet\u0151 \u00fatja, az edz\u00e9sei \u00e9s mi rejt\u0151zik az \u00fczenet m\u00f6g\u00f6tt, amit megalkotott?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-26T08:33:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T14:58:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Arnold Schwarzenegger: A test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve, \u00e9trendje \u00e9s motiv\u00e1ci\u00f3ja\",\"datePublished\":\"2019-07-26T08:33:00+00:00\",\"dateModified\":\"2023-08-30T14:58:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/\"},\"wordCount\":2978,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\",\"keywords\":[\"er\u0151edz\u00e9s\",\"h\u00edres sportol\u00f3k\",\"izomt\u00f6meg n\u00f6vel\u00e9s\",\"motiv\u00e1ci\u00f3\"],\"articleSection\":[\"Szem\u00e9lyis\u00e9gek \u00e9s inspir\u00e1ci\u00f3\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/\",\"name\":\"Arnold Schwarzenegger: A test\u00e9p\u00edt\u0151 legenda edz\u00e9sterve, \u00e9trendje \u00e9s motiv\u00e1ci\u00f3ja - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/arnold-schwarzenegger-a-testepito-legenda-edzesterve-etrendje-es-motivacioja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\",\"datePublished\":\"2019-07-26T08:33:00+00:00\",\"dateModified\":\"2023-08-30T14:58:19+00:00\",\"description\":\"Arnold Schwarzenegger. 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