{"id":257870,"date":"2019-07-31T11:30:00","date_gmt":"2019-07-31T09:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257870"},"modified":"2024-05-28T08:04:54","modified_gmt":"2024-05-28T06:04:54","slug":"arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/","title":{"rendered":"Arnold Schwarzenegger &#8211; antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului"},"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\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#Puterea_viziunii_lui_Arnold\" title=\"Puterea viziunii lui Arnold\">Puterea viziunii lui Arnold<\/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\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#Antrenamentele_lui_Arnold_Schwarzenegger\" title=\"Antrenamentele lui Arnold Schwarzenegger\">Antrenamentele lui Arnold Schwarzenegger<\/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\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#Antrenamentele_lui_Arnold_inainte_de_Mr_Olympia\" title=\"Antrenamentele lui Arnold \u00eenainte de Mr. Olympia\">Antrenamentele lui Arnold \u00eenainte de Mr. Olympia<\/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\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#Proteinele_conteaza\" title=\"Proteinele conteaz\u0103!\">Proteinele conteaz\u0103!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mul\u021bi oameni nu pot decide ce vor s\u0103 devin\u0103 \u00een viitor.&nbsp;<strong>Arnold Schwarzenegger <\/strong>\u0219tia de la o v\u00e2rst\u0103 fraged\u0103 c\u0103 <strong>vrea s\u0103 devin\u0103 culturist<\/strong> \u0219i nu numai. <strong>Voia s\u0103 devin\u0103 cel mai bun.<\/strong>&nbsp;S-a \u021binut de aceast\u0103 idee \u0219i <strong>a muncit at\u00e2t de mult<\/strong> \u00eenc\u00e2t a ob\u021binut ceea ce \u0219i-a dorit. Cum a realizat totul?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Puterea_viziunii_lui_Arnold\"><\/span>Puterea viziunii lui Arnold<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201d<em>\u00centotdeauna am crezut c\u0103 pentru a fi motivat sau pentru a lucra din greu, <strong>ai nevoie de o viziune.\u201d<\/strong><\/em><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viziunea lui Arnold s-a n\u0103scut \u00eenc\u0103 din frageda copil\u0103rie c\u00e2nd a v\u0103zut pentru prima dat\u0103 campioni mondiali la culturism.&nbsp;\u00ce\u0219i aminte\u0219te mai ales de&nbsp;<strong>Tommy Kono,<\/strong> care a c\u00e2\u0219tigat Mr. Universe \u00een anul 1961. Urm\u0103rirea acestor culturi\u0219ti&nbsp;a avut un impact incredibil asupra lui Arnold<strong> \u0219i a \u00eenceput s\u0103 \u00ee\u0219i dezvolte propria viziune.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La <strong>v\u00e2rsta de 15 ani<\/strong>, Arnold a decis c\u0103 este timpul s\u0103 se antreneze ca un adev\u0103rat culturist.<em>&nbsp;\u201dAm \u00eenceput s\u0103 urm\u0103resc culturi\u0219ti de top \u0219i citeam o revist\u0103 de specialitate, pe <strong>coperta c\u0103reia ap\u0103rea fotografia lui Reg Park&nbsp;<\/strong>numit \u0219i Hercule.\u201d<\/em>&nbsp; Aceast\u0103 revist\u0103 a descris via\u021ba lui Reg \u0219i modul \u00een care a ob\u021binut titlul Mr. Universe. Aceast\u0103 edi\u021bie a revistei l-a ajutat pe Arnold \u00een drumul lui spre succes. \u201d<em>Dac\u0103 la un moment dat \u00een via\u021ba mea m-am sim\u021bit pierdut, acel sentiment a disp\u0103rut.&nbsp;<strong>Acum \u0219tiam direc\u021bia<\/strong>. Mi-am dat seama c\u0103 am o abilitate special\u0103, care nu se poate ob\u021bine prin antrenamente. <strong>Abilitatea de a vedea lucrurile foarte clar<\/strong>.\u201d<\/em> \u00cen loc s\u0103 \u00eel vad\u0103 pe Reg Park pe podiumul de la Londra, Arnold se vedea pe el.<em> \u201dVedeam \u00een jurul meu sute de culturi\u0219ti, <strong>\u021bineam \u00een bra\u021be trofeul<\/strong> \u0219i auzeam cum to\u021bi \u00eemi&nbsp;<strong>strig\u0103 numele.\u201d<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1119\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/Arnold_Schwarzenegger_1984-1119x1124.jpeg\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-399378\" style=\"width:839px;height:843px\" 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: 1119px) 100vw, 1119px\" \/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Mary Frampton, Los Angeles Times<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1984.jpg&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Arnold era motivat de dorin\u021ba de a c\u00e2\u0219tiga mai mult dec\u00e2t orice.&nbsp;\u201d<em>A fost o senza\u021bie at\u00e2t de puternic\u0103, \u00eenc\u00e2t nici m\u0103car<strong> nu aveam nevoie de disciplin\u0103<\/strong> &#8211; pur \u0219i simplu voiam s\u0103 merg zilnic la sala de for\u021b\u0103. \u0218tiam c\u0103 fiecare antrenament m\u0103 va duce cu un pas mai aproape&nbsp;de a transforma aceast\u0103 <strong>frumoas\u0103 viziune \u00een realitate.<\/strong> Via\u021ba mea se \u00eendrepta \u00eentr-o singur\u0103 direc\u021bie &#8211; Mr. Universe, antrenamente \u0219i definirea corpului.\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La<strong> 20 de ani<\/strong>, Arnold \u0219i-a atins obiectivul \u0219i <strong>a devenit cel mai t\u00e2n\u0103r Mr. Universe din istorie.<\/strong>&nbsp;\u00cen loc s\u0103 se bucure de glorie \u0219i s\u0103 se relaxeze, Arnold a decis s\u0103 se antreneze \u0219i mai mult. \u201d<em>Am sim\u021bit c\u0103 sunt f\u0103r\u0103 \u00eendoial\u0103, o<strong> nou\u0103 speran\u021b\u0103 a culturismului.<\/strong> Dar \u00eenc\u0103 nu am ajuns acolo unde voiam. S\u0103 devii Mr. Universe, este ca \u0219i cum ai c\u00e2\u0219tiga Golden Gloves sau medalia olimpic\u0103 de aur la box &#8211; <strong>e minunat,<\/strong> dar e departe de a fi cel mai bun boxer.\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar Arnold nu a vrut s\u0103 fie doar un mare culturist, el a vrut s\u0103 fie cel mai bun. <em>&#8220;Mi-am dat seama c\u0103 o s\u0103-mi ia ceva timp. \u00cen America, au fost culturi\u0219ti extraordinari, precum&nbsp;<strong>Serge Nubret<\/strong>&nbsp;\u0219i <strong>Dave Draper,<\/strong> care ar\u0103tau mult mai bine, erau mai bine defini\u021bi, mai populari \u0219i pozau mult mai sofisticat.&#8221;&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd Arnold a \u00eemplinit&nbsp; 21 de ani, <strong>s-a mutat \u00een America<\/strong> \u0219i oamenii au \u00eenceput s\u0103-l observe. <em>\u201dAu \u00eenceput s\u0103 vorbeasc\u0103 despre mine. Spuneau, acesta este b\u0103iatul \u0103la din Austria? El este acel b\u0103iat, care face <strong>\u00eendrept\u0103ri cu 317 kilograme?<\/strong>\u201d <\/em>Asta i-a confirmat lui Arnold c\u0103 a f\u0103cut un pas dificil, dar totu\u0219i <strong>un pas foarte important<\/strong>.<em>&nbsp;&#8220;Abia m\u0103 \u00een\u021belegeam cu oamenii. Nu puteam s\u0103 citesc ziare sau s\u0103 urm\u0103resc \u0219tirile de la televizor. M\u0103 sim\u021beam izolat de lumea din exterior.<strong> M-am sim\u021bit singur.&nbsp;<\/strong>Totu\u0219i, m-au primit cu bra\u021bele deschise. Am primit at\u00e2t de mult\u0103 iubire \u0219i sus\u021binere din partea culturi\u0219tilor care nici nu m\u0103 cuno\u0219teau. <strong>Nu o s\u0103 uit niciodat\u0103,<\/strong> a fost ceva cu adev\u0103rat special.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To\u021bi culturi\u0219tii <strong>lupt\u0103 pentru perfec\u021biune,<\/strong> iar Arnold nu a f\u0103cut excep\u021bie.&nbsp;<em>&#8220;Nu am sim\u021bit niciodat\u0103 c\u0103 am atins 100% din poten\u021bialul meu. Eu cred c\u0103 asta simte orice culturist. Vrea s\u0103 aib\u0103 un<strong> triceps mai mare, coapse mai mari<\/strong> \u0219i un abdomen mai bine definit.\u201d&nbsp;<\/em>Cariera de culturism de succes a lui Arnold a fost construit\u0103 pe o \u00eembun\u0103t\u0103\u021bire continu\u0103 \u0219i \u00eencerc\u0103ri pentru <strong>\u00eembun\u0103t\u0103\u021birea anumitor detalii fizice<\/strong>. Aceast\u0103 munc\u0103 asupra acestor detalii i-a men\u021binut lui Arnold setea pentru victorii \u0219i a continuat s\u0103-i alimenteze viziunea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201d<em>Am pozat ca ni\u0219te fanatici. <strong>Franco Columbu<\/strong> \u00eemi f\u0103cea poze mie \u0219i eu \u00eei f\u0103ceam lui. Am comparat pozele,<strong> urm\u0103ream zonele \u00eembun\u0103t\u0103\u021bite<\/strong> \u0219i \u00eencercam s\u0103 g\u0103sim zonele problematice. Prin munca grea \u00ee\u021bi po\u021bi atinge obiectivele \u0219i ob\u021bine succesul.&nbsp;<strong>Acest lucru este minunat la culturism.<\/strong> Dac\u0103 e\u0219ti bun \u0219i \u00ee\u021bi atingi obiectivele, vei putea s\u0103 aplici <strong>acelea\u0219i principii \u00een orice alt\u0103 activitate din via\u021ba ta.&#8221;<\/strong><\/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 class=\"wp-element-caption\">Autorul fotografiei: 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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Antrenamentele_lui_Arnold_Schwarzenegger\"><\/span>Antrenamentele lui Arnold Schwarzenegger<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;<strong>Cea mai mare gre\u0219eal\u0103<\/strong>&nbsp;care se face ast\u0103zi \u00een culturism este c\u0103 oamenii nu includ <strong>exerci\u021bii de baz\u0103<\/strong> \u00een antrenamentele lor.&#8221;&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sub denumirea exerci\u021bii de baz\u0103, Arnold nu s-a g\u00e2ndit la exerci\u021bii u\u0219oare. Ast\u0103zi, multe centre de fitness sunt supraaglomerate cu oameni care se antreneaz\u0103 la aparatele de fitness \u0219i nu la standurile cu haltere. <em>\u201dAst\u0103zi, c\u00e2nd merg la o sal\u0103 de fitness, nu v\u0103d niciun t\u00e2n\u0103r care s\u0103 <strong>ridice ganterele deasupra capului<\/strong> sau s\u0103 fac\u0103&nbsp;<b>ramat vertical cu bara<\/b>. <strong>To\u021bi se folosesc de aparate.\u201d<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, Arnold nu insist\u0103 asupra includerii exerci\u021biilor de baz\u0103 pentru c\u0103 \u00ee\u0219i dore\u0219te s\u0103 tr\u0103iasc\u0103 ca \u00een trecut. Totul se bazeaz\u0103 pe<strong>&nbsp;mul\u021bi de ani de experien\u021b\u0103 \u00een culturism<\/strong>&nbsp;\u0219i a unei munci asidue, munca, a\u0219a cum spune Arnold, nu poate fi \u00eenlocuit\u0103 de aparatele din sala de fitness. <em>\u201d<strong>Da\u021bi totul din voi \u0219i asta la fiecare serie<\/strong>. Nu v\u0103 proteja\u021bi pentru o alt\u0103 serie. Aceasta este gre\u0219eala pe care o fac foarte mul\u021bi sportivi.\u201d&nbsp;<\/em>Arnold consider\u0103 c\u0103 fiecare repetare \u0219i fiecare serie<strong> trebuie s\u0103 fie realizat\u0103 cu intensitate ridicat\u0103<\/strong>, pentru c\u0103 asta v\u0103 apropie mai mult de obiectivul vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Am ales pentru voi c\u00e2teva dintre <strong>exerci\u021biile preferate ale lui Arnold<\/strong>&nbsp;pe care le f\u0103cea atunci c\u00e2nd se preg\u0103tea pentru <strong>Mr. Olympia<\/strong>. Faptul c\u0103 aceste exerci\u021bii sunt cu adev\u0103rat eficiente este dovedit \u0219i de faptul c\u0103&nbsp;Arnold a c\u00e2\u0219tigat Mr Olympia <strong>de 7 ori!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Exerci\u021bii pentru piept<\/h3>\n\n\n\n<p><em>\u201dExist\u0103 3 exerci\u021bii pentru piept pe care ar trebui s\u0103 le face\u021bi tot timpul. <strong>\u00cempins&nbsp;la piept cu bara pe banca orizontal\u0103<\/strong> (bench press), <strong>\u00eempins la piept cu bara pe banca \u00eenclinat\u0103<\/strong> (incline bench press) \u0219i <strong>flutur\u0103ri cu ganterele din culcat<\/strong> (dumbbell flyes).\u201d<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Arnold era cunoscut pentru <strong>m\u0103rimea \u0219i l\u0103\u021bimea pieptului s\u0103u<\/strong>. Acest lucru se datoreaz\u0103 posibilit\u0103\u021bii de \u00eencordare la maxim a mu\u0219chilor \u00een timpul execut\u0103rii flutur\u0103rilor cu gantere din pozi\u021bia culcat (dumbbell flyes).<\/p>\n\n\n\n<p><em>\u201d\u00cempinsul cu bara din pozi\u021bia culcat &#8211; un exerci\u021biu care m-a ajutat pentru<strong> dezvoltarea ampl\u0103 a mu\u0219chilor pieptului<\/strong>. Re\u021bine\u021bi c\u0103 este important s\u0103&nbsp;<strong>\u00eentinde\u021bi \u0219i s\u0103 \u00eencorda\u021bi mu\u0219chii.<\/strong>&nbsp;\u00cen timpul acestui exerci\u021biu am \u00eentins bra\u021bele c\u00e2t am putut, apoi am revenit la pozi\u021bia ini\u021bial\u0103, astfel \u00eenc\u00e2t s\u0103 se apropie bara de piept. Acest exerci\u021biu nu poate fi \u00eenlocuit <strong>cu niciun aparat.\u201d<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"753\" 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\" style=\"width:843px;height:565px\" 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Spc. Amburr Reese https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Exerci\u021bii pentru spate<\/h3>\n\n\n\n<p><em>\u201dPentru spate fac <strong>trac\u021biuni cu priz\u0103 larg\u0103,<\/strong> <strong>ramat cu bara din aplecat, ramat cu gantera pe un bra\u021b<\/strong> \u0219i ramat cu gantere din aplecat.&nbsp;M-am bazat pe aceste exerci\u021bii de la \u00eenceputul p\u00e2n\u0103 la sf\u00e2r\u0219itul carierei mele.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi introdus deja exerci\u021biul ramat \u00een planul vostru de antrenament, face\u021bi-l f\u0103r\u0103 a v\u0103 sprijini pieptul. \u201d<em>Exist\u0103 mul\u021bi culturi\u0219ti care au probleme cu definirea p\u0103r\u021bii inferioare a spatelui. Trebuie s\u0103 v\u0103 relaxa\u021bi corpul \u0219i s\u0103 permite\u021bi spatelui inferior s\u0103 men\u021bin\u0103 greutatea <\/em><em>\u00een timpul efectu\u0103rii ramatului din aplecat. Acest lucru v\u0103 ofer\u0103 for\u021ba corect\u0103 \u0219i v\u0103 define\u0219te partea inferioar\u0103 spatelui.\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Exerci\u021bii pentru biceps \u0219i triceps<\/h3>\n\n\n\n<p>Pentru biceps, Arnold f\u0103cea toate tipurile de <strong>flexii pentru biceps<\/strong>. Una dintre tehnicile pe care le folosea pentru a provoca un \u0219oc bicep\u0219ilor a fost s\u0103 fac\u0103 <strong>prima repetare cu o greutate de 124 de kilograme.<\/strong> La a doua repetare mai sc\u0103dea din greutate, iar la a treia repetare sc\u0103dea \u0219i mai mult. \u201d<em>Aceasta a fost modalitatea prin care am crescut f\u0103r\u0103 s\u0103 las gantera din m\u00e2na. Am vrut s\u0103 le ar\u0103t bicep\u0219ilor mei c\u0103 <strong>nici nu \u0219tiu ce \u00eei a\u0219teapt\u0103.<\/strong> Niciodat\u0103 nu se vor obi\u0219nui cu metoda mea de antrenament, deoarece <strong>\u00eentotdeauna am un as \u00een m\u00e2nec\u0103.\u201d&nbsp;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru formarea unui <strong>biceps foarte lat,<\/strong> Arnold f\u0103cea flexii cu bara.&nbsp;Pentru a izola bicepsul, el f\u0103cea flexii cu gantere pe banca \u00eenclinat\u0103 \u0219i <strong>flexii izolate pentru bicep\u0219i<\/strong>.<em> \u201dFlexiile izolate pentru biceps cu greutate mare au reu\u0219it s\u0103 izoleze bicepsul \u0219i astfel <strong>se ob\u021binea acel \u201dv\u00e2rf\u201d<\/strong>. Pentru triceps f\u0103ceam foarte multe exerci\u021bii <strong>de \u00eempins cu priz\u0103 \u00eengust\u0103<\/strong>. Ulterior au fost diferite variante de <strong>extensii pentru triceps.\u201d&nbsp;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Exerci\u021bii pentru umeri<\/h3>\n\n\n\n<p>Arnold \u00ee\u0219i lucra umerii cu <strong>ajutorul acestor exerci\u021bii:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00eempins deasupra capului din picioare&nbsp;<em>(barbell press)<\/em><\/li>\n\n\n\n<li>\u00eempins cu bara de la ceaf\u0103<em>&nbsp;(behind-the-neck barbell press)<\/em><\/li>\n\n\n\n<li>flutur\u0103ri cu gantere \u00een lateral&nbsp;<em>(lateral raises)<\/em><\/li>\n\n\n\n<li>presa militar\u0103&nbsp;<em>(military press)<\/em><\/li>\n\n\n\n<li>\u00eempins cu gantere&nbsp;<em>(dumbbell press)<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201d\u00centotdeauna am f\u0103cut exerci\u021bii de \u00eempins cu bara din spatele capului \u0219i \u00eempins cu gantere, exerci\u021bii care&nbsp;<strong>\u00eentindeau mu\u0219chiul deltoid<\/strong>&nbsp;\u0219i \u00eel defineau. Acum, aceast\u0103 tehnic\u0103 poart\u0103 numele de \u00eempins cu gantere \u00een stilul lui Arnold.\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=\"wp-block-heading is-style-default\">Exerci\u021bii pentru coapse \u0219i picioare<\/h3>\n\n\n\n<p><em><strong>\u201dGenuflexiunile<\/strong> sunt <strong>cele mai importante exerci\u021bii pentru formarea coapselor mari.<\/strong> Am f\u0103cut genuflexiuni cu bara \u00een spate, genuflexiuni frontale, extensii picioare la aparat, fand\u0103ri, \u00eendrept\u0103ri pe un picior, exerci\u021bii <strong>\u201dgood morning\u201d<\/strong> \u0219i foarte multe flexii de picioare la aparat.\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=\"wp-block-heading is-style-default\">Exerci\u021bii pentru abdomen<\/h3>\n\n\n\n<p>\u201d<em>Un antrenament clasic pe care l-am f\u0103cut pentru definirea abdomenului a fost conceput din ridic\u0103ri de picioare din culcat, ridic\u0103ri de picioare din at\u00e2rnat \u0219i abdomene. Am crezut c\u0103 <strong>500 de repet\u0103ri<\/strong> de abdomene sunt cu adev\u0103rat eficiente.\u201d<span style=\"color: #ff6600;\">[1]<\/span><\/em><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Antrenamentele_lui_Arnold_inainte_de_Mr_Olympia\"><\/span>Antrenamentele lui Arnold \u00eenainte de Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen aceast\u0103 variant\u0103 de antrenament lucra\u021bi fiecare grup\u0103 muscular\u0103 de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Acest plan de antrenament provine din cartea<strong> Noua Enciclopedie a Culturismului Modern&nbsp;<\/strong><em>(The New Encyclopedia of Modern Bodybuilding<\/em><em>),<\/em> scris\u0103 de <strong>Arnold Schwarzenegger \u00eempreun\u0103 cu&nbsp; Bill Dobbins<\/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>Program de antrenament de 6 zile tip split<\/p>\n\n\n\n<p><strong>Ziua 1:<\/strong>&nbsp;Piept \u0219i spate<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 2:<\/strong>&nbsp;Umeri \u0219i bra\u021be<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 3:<\/strong>&nbsp;Picioare \u0219i partea inferioar\u0103 a spatelui<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 4:<\/strong>&nbsp;Piept \u0219i spate<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 5:<\/strong>&nbsp;Umeri \u0219i bra\u021be<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 6:<\/strong>&nbsp;Picioare \u0219i partea inferioar\u0103 a spatelui<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ziua 7:<\/strong>&nbsp;Relaxare<\/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=\"wp-block-heading is-style-default\">Ziua 1. \u0219i 4. &#8211; Exerci\u021bii pentru piept \u0219i spate<\/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>Exerci\u021bii pentru piept<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cempins la piept pe banca orizontal\u0103&nbsp; (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\">\u00cempins la piept pe banca \u00eenclinat\u0103 (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\">Pullover cu gantera (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>Exerci\u021bii pentru spate<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Trac\u021biuni (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\">Ramat cu haltera din aplecat (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\">\u00cendrept\u0103ri (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>Exerci\u021bii pentru abdomene<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdomene scurte (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=\"wp-block-heading is-style-default\">Ziua 2. \u0219i 5. &#8211; Exerci\u021bii pentru umeri \u0219i bra\u021be<\/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>Exerci\u021bii pentru umeri<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri de halter\u0103 deasupra capului (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\">Flutur\u0103ri laterale cu gantere (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\">Ramat vertical cu bara (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\">Presa militar\u0103 (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>Exerci\u021bii pentru bra\u021be<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Flexii cu bara din picioare (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\">Flexii cu gantere din \u0219ezut (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\">\u00cempins cu priz\u0103 \u00eengust\u0103 (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\">Extensii cu bara deasupra capului din picioare (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>Exerci\u021bii pentru antebra\u021be<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Wrist curls cu gantere (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\">Wrist curls cu gantere cu prindere invers\u0103 (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>Exerci\u021bii pentru abdomene<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Abodmene inverse (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=\"wp-block-heading is-style-default\">Ziua 3. \u0219i 6. &#8211; Exerci\u021bii pentru picioare \u0219i partea inferioar\u0103 a spatelui<\/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>Exerci\u021bii pentru picioare<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni (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\">Fand\u0103ri (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\">Ridic\u0103ri de picioare (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>Exerci\u021bii pentru partea inferioar\u0103 a spatelui<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00cendrept\u0103ri cu picioarele drepte (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\">Good Mornings<\/td><td class=\"has-text-align-center\" data-align=\"center\">3-4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Exerci\u021bii pentru gambe<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Exerci\u021bii pentru gambe din picioare (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>Exerci\u021bii pentru abdomene<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serii<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Repet\u0103ri<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdomene scurte (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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Proteinele_conteaza\"><\/span>Proteinele conteaz\u0103!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La \u00eenceputul carierei sale de culturism, Arnold \u0219tia c\u0103&nbsp;<strong><a title=\"Proteine\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina<\/a><\/strong>&nbsp;este <strong>cel mai important nutrient pentru cre\u0219terea muscular\u0103.<\/strong> <em>\u201d\u00centotdeauna existau dezbateri despre ce cantitate de proteine are \u00eentr-adev\u0103r nevoie organismul uman. Eu am luat <strong>1 gram de proteine pe kilogram de greutate corporal\u0103.\u201d<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold c\u00e2nt\u0103rea aproape <strong>107 kilograme,<\/strong> ceea ce era o provocare pentru el s\u0103 ia <strong>107 grame de proteine pe zi.&nbsp;<\/strong><em>\u201dLa mine func\u021biona c\u00e2nd am avut <strong>5 mese pe zi.<\/strong> Sunt persoane, care reu\u0219esc s\u0103 aib\u0103 rezultate \u0219i cu trei mese pe zi. Pentru 5 mese au fost suficiente, pentru c\u0103 <strong>nu am fost niciodat\u0103 un gurmand.<\/strong> \u00centotdeauna \u00eemi era suficient\u0103 o singur\u0103 por\u021bie medie de steak. \u0218i dac\u0103 \u00een timpul carierei mele mi-a\u021bi fi dat un steak de doar 200 grame, <strong>a\u0219 fi fost fericit.<\/strong> \u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" 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\" style=\"width:843px;height:562px\" 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Gage Skidmore from Peoria <br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_(48354874611).jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p>La micul dejun Arnold consuma adesea omlet\u0103, bacon, ro\u0219ii \u0219i ceap\u0103. <em>\u201dAsta \u00eemi era suficient, dar <strong>la dou\u0103 ore dup\u0103 micul dejun<\/strong> \u00eemi era din nou foame.<\/em>\u201d Pentru a-\u0219i acoperi necesarul zilnic de proteine, de care avea nevoie pentru cre\u0219terea masei musculare, Arnold nu pleca niciodat\u0103 f\u0103r\u0103 <strong>un shake de proteine<\/strong><em>. \u201dFie c\u0103 eram la Santa Monica City College sau lucram pe \u0219antier, tot timpul am avut la mine <strong>un recipient de plastic cu lapte \u0219i pudr\u0103 proteic\u0103.<\/strong>&nbsp;Aceasta era exact <strong>restul de 30 de grame de proteine<\/strong> de care aveam nevoie atunci.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La o or\u0103 dup\u0103 ce consuma b\u0103utura proteic\u0103, Arnold se apuca s\u0103 fac\u0103 ceea ce \u0219tia el cel mai bine, adic\u0103 s\u0103 ridice greut\u0103\u021bi \u00een sala de fitness. Dup\u0103 antrenament servea masa de pr\u00e2nz, de obicei o por\u021bie de steak \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>. \u201d<em>Am consumat b\u0103uturi proteice de dou\u0103 ori pe zi, pentru a putea lua 107 grame de proteine. Cu toate acestea, trebuie s\u0103 realiza\u021bi c\u0103 <strong>nu primim suficiente substan\u021be nutritive <\/strong>din alimentele obi\u0219nuite, cum ar fi <strong>vitaminele, mineralele sau proteinele<\/strong>.<\/em> De aceea avem nevoie de <em><strong><a href=\"https:\/\/gymbeam.ro\/nutritie-sportiva\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente nutritive<\/a>.<\/strong> Nu conteaz\u0103 c\u00e2t de s\u0103n\u0103toas\u0103 este alimenta\u021bia voastr\u0103, niciodat\u0103 nu ve\u021bi ob\u021bine suficiente substan\u021be esen\u021biale din alimentele obi\u0219nuite.\u201d <\/em>De obicei, la cin\u0103, Arnold consuma<strong> carne de pas\u0103re la gr\u0103tar cu orez brun,<\/strong> legume sau salat\u0103 cu avocado, nuci de macadamia \u0219i ulei de m\u0103sline<em>. <\/em><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 \u0219i-a l\u0103sat amprenta \u00een lumea culturismului, fapt confirmat de&nbsp;<strong>IFBB Arnold Sports Festival, <\/strong>care este renumit ca<strong>&nbsp;<\/strong>Arnold Schwarzenegger Sports Festival.&nbsp;Acest eveniment <strong>a fost \u00eenfiin\u021bat \u00een anul 1989<\/strong> \u00een onoarea lui Arnold. \u00cen cadrul acestui eveniment sunt organizate concursuri de culturism cum ar fi: concursul clasic&nbsp;<em>(Arnold Classic)<\/em>, concursul strongman&nbsp;<em>(<\/em><em>Arnold Strongman Classic) \u0219i fitness &amp; bikini expo.&nbsp;<\/em><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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Arnold Schwarzenegger l P\u0159\u00edb\u011bh, tr\u00e9nink a strava legend\u00e1rn\u00edho bodybuildera l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/zjGFasMFNJo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Sper\u0103m c\u0103 a\u021bi aflat lucruri interesante despre Arnold Schwarzenegger, dar \u0219i ceea ce nici nu \u0219tia\u021bi \u0219i, de asemenea, sper\u0103m c\u0103 v\u0103 <strong>ve\u021bi inspira din planul s\u0103u de antrenament<\/strong>. <strong>Care este p\u0103rerea voastr\u0103 despre Arnold Schwarzenegger?<\/strong> A\u0219tept\u0103m r\u0103spunsurile voastre \u00een sec\u021biunea de comentarii, iar dac\u0103 v-a pl\u0103cut articolul nostru, <strong>nu uita\u021bi s\u0103 \u00eel distribui\u021bi.<\/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, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.<\/p>\n","protected":false},"author":25,"featured_media":399459,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7262,7190,6890,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257870","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament-de-forta","9":"tag-cresterea-masei-musculare","10":"tag-motivatie","11":"tag-sportivi-faimosi","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 - antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arnold Schwarzenegger, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.\" \/>\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-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arnold Schwarzenegger - antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Arnold Schwarzenegger, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-31T09:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T06:04:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/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=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Arnold Schwarzenegger &#8211; antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului\",\"datePublished\":\"2019-07-31T09:30:00+00:00\",\"dateModified\":\"2024-05-28T06:04:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\"},\"wordCount\":2817,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\",\"keywords\":[\"antrenament de for\u021b\u0103\",\"cre\u0219terea masei musculare\",\"motiva\u021bie\",\"sportivi faimo\u0219i\"],\"articleSection\":[\"Personalit\u0103\u021bi \u0219i inspira\u021bie\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\",\"name\":\"Arnold Schwarzenegger - antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\",\"datePublished\":\"2019-07-31T09:30:00+00:00\",\"dateModified\":\"2024-05-28T06:04:54+00:00\",\"description\":\"Arnold Schwarzenegger, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png\",\"width\":1200,\"height\":628,\"caption\":\"Arnold Schwarzenegger - tr\u00e9ning, strava a motiv\u00e1cia legendy bodybuildingu\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Arnold Schwarzenegger &#8211; antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Arnold Schwarzenegger - antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului - GymBeam Blog","description":"Arnold Schwarzenegger, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/","og_type":"article","og_title":"Arnold Schwarzenegger - antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului - GymBeam Blog","og_description":"Arnold Schwarzenegger, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.","og_url":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/","og_site_name":"GymBeam Blog","article_published_time":"2019-07-31T09:30:00+00:00","article_modified_time":"2024-05-28T06:04:54+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Arnold Schwarzenegger &#8211; antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului","datePublished":"2019-07-31T09:30:00+00:00","dateModified":"2024-05-28T06:04:54+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/"},"wordCount":2817,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png","keywords":["antrenament de for\u021b\u0103","cre\u0219terea masei musculare","motiva\u021bie","sportivi faimo\u0219i"],"articleSection":["Personalit\u0103\u021bi \u0219i inspira\u021bie"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/","url":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/","name":"Arnold Schwarzenegger - antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png","datePublished":"2019-07-31T09:30:00+00:00","dateModified":"2024-05-28T06:04:54+00:00","description":"Arnold Schwarzenegger, o legend\u0103 a fitnessului \u0219i culturismului. Vede\u021bi dieta, antrenamentele, exerci\u021biile preferate \u0219i mesajul c\u00e2\u0219tig\u0103torului Mr. Olympia.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/07\/Dizajn-bez-nazvu.png","width":1200,"height":628,"caption":"Arnold Schwarzenegger - tr\u00e9ning, strava a motiv\u00e1cia legendy bodybuildingu"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/arnold-schwarzenegger-antrenamentul-dieta-si-motivatia-acestei-legende-a-culturismului\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Arnold Schwarzenegger &#8211; antrenamentul, dieta \u0219i motiva\u021bia acestei legende a culturismului"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/257870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=257870"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/257870\/revisions"}],"predecessor-version":[{"id":571998,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/257870\/revisions\/571998"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/399459"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=257870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=257870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=257870"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=257870"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=257870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}