{"id":257914,"date":"2019-09-03T12:07:00","date_gmt":"2019-09-03T10:07:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257914"},"modified":"2023-08-04T11:39:41","modified_gmt":"2023-08-04T09:39:41","slug":"arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende\/","title":{"rendered":"Arnold Schwarzenegger &#8211; trening, prehrana i motivacija bodybuilding legende"},"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.hr\/blog\/arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende\/#Snaga_Arnoldove_vizije\" title=\"Snaga Arnoldove vizije\">Snaga Arnoldove vizije<\/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.hr\/blog\/arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende\/#Trening_prema_Arnoldu_Schwarzeneggeru\" title=\"Trening prema Arnoldu Schwarzeneggeru\">Trening prema Arnoldu Schwarzeneggeru<\/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.hr\/blog\/arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende\/#Arnoldova_varijanta_treninga_prije_gospodina_Olympia\" title=\"Arnoldova varijanta treninga prije gospodina Olympia\">Arnoldova varijanta treninga prije gospodina 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.hr\/blog\/arnold-schwarzenegger-trening-prehrana-i-motivacija-bodybuilding-legende\/#Vaznost_proteina\" title=\"Va\u017enost proteina!\">Va\u017enost proteina!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnogi ljudi se ne mogu odlu\u010diti \u0161to \u017eele postati u svojoj budu\u0107nosti. Ali,&nbsp;<strong>Arnold Schwarzenegger<\/strong> je od malih nogu znao da<strong> \u017eeli biti bodybuilder<\/strong> i ne samo to, <strong>htio je biti najbolji<\/strong>. Pridr\u017eavao se ove ideje, <strong>radio na njoj<\/strong> i na kraju je i ostvario. Kako je to uspio?<\/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\" id=\"snaga-arnoldove-vizije\"><span class=\"ez-toc-section\" id=\"Snaga_Arnoldove_vizije\"><\/span>Snaga Arnoldove vizije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Oduvijek sam vjerovao da <strong>trebate imati viziju<\/strong> kako biste bili motivirani i naporno radili.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnoldova vizija je ro\u0111ena u ranom djetinjstvu kada je prvi put vidio svjetske prvake u te\u0161koj kategoriji. Posebno se sje\u0107a kako je <strong>Tommy Kono<\/strong> osvojio titulu Mr. Universe 1961. Pra\u0107enje ovih bodybuildera imalo je nevjerojatan utjecaj na Arnolda i <strong>on je po\u010deo razvijati vlastitu viziju<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dobi <strong>od 15 godina<\/strong> Arnold je odlu\u010dio zapo\u010deti trenirati kao pravi bodybuilder. &#8220;<em>Po\u010deo sam pratiti herojske, izgra\u0111ene momke i pro\u010ditao sam \u010dasopis koji je<strong> Reg Parka na svojoj naslovnoj strani prikazao kao Herkulesa<\/strong><\/em>.&#8221; \u010casopis je opisao Regov \u017eivot i kako je postao gospodin Universe. Upravo je ovo izdanje \u010dasopisa postalo putanja do Arnoldovog budu\u0107eg uspjeha. &#8220;<em>Ako bih u \u017eivotu imao osje\u0107aj da sam se izgubio, taj osje\u0107aj bi iznenada nestao.<strong> Od tada sam imao smjer<\/strong>. Shvatio sam da imam posebnu sposobnost koja se ne mo\u017ee trenirati. Sposobnost da stvari vidim veoma jasno.&#8221;<\/em>&nbsp;Umjesto da vidi Reg Parka na pozornici u Londonu, Arnold je tamo vidio sebe. &#8220;<em>Vidio sam stotine bodybuildera oko sebe, koji dr\u017ee trofej i slu\u0161ao sam kako svi <strong>skandiraju moje ime<\/strong><\/em>.&#8221;<\/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\" 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 class=\"wp-element-caption\">Autor fotografije: 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>Arnolda je motivirala vizija pobjede vi\u0161e nego i\u0161ta drugo. &#8220;<em>Bila je toliko sna\u017ena da mi \u010dak <strong>nije bila potrebna disciplina<\/strong> &#8211; privla\u010dilo me je svaki dan i\u0107i u teretanu. Znao sam da me svaki trening pribli\u017eava jedan korak bli\u017ee da ovu<strong> prekrasnu viziju pretvorim u stvarnost<\/strong>. Moj \u017eivot je vodio jedan smjer &#8211; Gospodin Universe, treniranje i oblikovanje.<\/em> &#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U dobi od 20 godina <\/strong>Arnold je postigao svoj cilj i postao najmla\u0111i gospodin Universe u povijesti. Umjesto da u\u017eiva u slavi i opu\u0161tanju, Arnold je odlu\u010dio trenirati jo\u0161 vi\u0161e. \u201e<em>Osje\u0107ao sam da sam nesumnjivo <strong>nova nada u bodybuildingu<\/strong>. Ali jo\u0161 uvijek nisam stigao tamo gdje sam htio biti. Postati gospodin Universe je poput osvajanja Zlatne rukavice ili Olimpijskih igara u boksu &#8211; <strong>sjajno je to<\/strong>, ali je jo\u0161 uvijek daleko od toga da bude\u0161 najbolji boksa\u010d<\/em>. &#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali, Arnold nije \u017eelio biti samo odli\u010dan bodybuilder, \u017eelio je biti najbolji. \u201e<em>Shvatio sam da \u0107e mi trebati neko vrijeme. U Americi su izvanredni bodybuilderi poput <strong>Sergea Nubreta<\/strong> i <strong>Davea Drapera<\/strong> koji su bili izgra\u0111eniji, popularniji i pozirali su mnogo sofisticiranije. <\/em>&#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad je Arnold imao 21 godinu, <strong>preselio se u Ameriku<\/strong> i ljudi su ga odmah po\u010deli primje\u0107ivati. &#8220;<em>\u0160aptali su o meni. Rekli su da je to dje\u010dak iz Austrije. Dje\u010dak koji je ve\u0107 radio <strong>mrtvo dizanje od 317 kilograma<\/strong>. \u201d <\/em>To je bio znak Arnoldu da je poduzeo te\u017eak, ali ispravan korak.<em> &#8220;Jedva sam razumio engleski. Nisam mogao gledati vijesti niti \u010ditati novine. Osje\u0107ao sam se izoliran od vanjskog svijeta. <strong>Osje\u0107ao sam se usamljeno<\/strong>. Ipak su me do\u010dekali otvorenih ruku. Dobio sam toliko ljubavi i podr\u0161ke od bodybuildera koji me nisu ni poznavali. <strong>Nikad to ne\u0107u zaboraviti<\/strong>, bilo je ne\u0161to zaista posebno.<\/em> &#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svi bodybuilderi <strong>\u010deznuli su za savr\u0161enstvom<\/strong> i Arnold nije bio iznimka. \u201e<em>Nikad nisam osje\u0107ao da sam dostigao 100% svog potencijala. Mislim da se svaki bodybuilder osje\u0107a tako. \u017deli imati ve\u0107e tricepse, ve\u0107a bedra i oblikovani trbuh.<\/em>&#8221; Arnoldova uspje\u0161na karijera bodybuildinga izgra\u0111ena je na stalnom usavr\u0161avanju i poku\u0161ajima pobolj\u0161anja<strong> sitnih fizi\u010dkih detalja<\/strong>. Rade\u0107i na tim pojedinostima odr\u017eavala se Arnoldova glad za pobjedom i poticala njegovu viziju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;<em>Slikali smo se poput fanatika. Ja sam slikao <strong>Franca Columbu<\/strong> i on je slikao mene. Usporedili bismo fotografije, primijetili pobolj\u0161anja i poku\u0161ali prona\u0107i problemati\u010dna mjesta. S te\u0161kim radom mo\u017eete do\u0107i do svog cilja i postati uspje\u0161ni. <strong>To je izvrsno za bodybuilding<\/strong>. Ako ste dobri u tome i ostvarit \u0107ete svoje ciljeve, mo\u0107i \u0107ete <strong>primijeniti iste principe na bilo \u0161to drugo u va\u0161em \u017eivotu<\/strong><\/em>. &#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,29080,29059,49306,5075,3734,3885,1593,28683,3810,1562\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\">Autor fotografije: Javno vlasni\u0161tvo 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\" id=\"trening-prema-arnoldu-schwarzeneggeru\"><span class=\"ez-toc-section\" id=\"Trening_prema_Arnoldu_Schwarzeneggeru\"><\/span>Trening prema Arnoldu Schwarzeneggeru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201e<strong>Najve\u0107a gre\u0161ka<\/strong> u bodybuildingu danas je \u0161to ljudi ne uklju\u010duju <strong>osnovne vje\u017ebe<\/strong> u svoje treninge.\u201c&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, pod osnovnim vje\u017ebama Arnold nije mislio na jednostavne vje\u017ebe. Mnogi suvremeni fitness centri pretrpani su ljudima koji sjede za spravama, a ne vje\u017ebaju s bu\u010dicama. &#8220;<em>Kada danas odem u teretanu, nijedan mladi\u0107 ne u\u010di <strong>pomicati \u0161ipku&nbsp;iznad glave ili povu\u0107i veliku bu\u010dicu do brade<\/strong> ravno s poda. <strong>Svi koriste sprave<\/strong>.<\/em>&#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, Arnold ne inzistira na uklju\u010divanju osnovnih vje\u017ebi jer \u010dezne za \u017eivotom u pro\u0161losti. Sve dolazi iz <strong>desetlje\u0107a njegovog iskustva<\/strong> u bodybuildingu i napornog rada, koji, prema Arnoldu, ne mo\u017ee biti zamijenjen spravama. \u201e<em><strong>Izbacite sve iz sebe, u svakoj seriji<\/strong>. Ne \u0161tedite se na sljede\u0107oj. Ovo je pogre\u0161ka koju mnogi ljudi prave<\/em>.&#8221; Arnold vjeruje da se svako ponavljanje i svaka serija <strong>mora izvoditi s velikim intenzitetom<\/strong>, jer vas to pribli\u017eava va\u0161em cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odabrali smo nekoliko <strong>Arnoldovih najdra\u017eih vje\u017ebi<\/strong> za vas, s kojima se on pripremio za <strong>Mr. Olympia<\/strong>. Da su zaista u\u010dinkovite, svjedo\u010di i \u010dinjenica da je Arnoldu \u010dak<strong> 7 puta<\/strong> dodijeljen naslov Mr. Olympia!<\/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\" id=\"vjezbe-za-prsa\">Vje\u017ebe za prsa<\/h3>\n\n\n\n<p><em>&#8220;Postoje 3 vje\u017ebe za prsa koje biste uvijek trebali trenirati.<strong> Bench press, bench press pod nagibom iz razli\u010ditih kutova i razvla\u010denje s bu\u010dicama<\/strong>.&#8221;<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Arnold je nekada bio poznat po <strong>veli\u010dini i \u0161irini prsa<\/strong>. Postigao je to zbog mogu\u0107nosti ekstremne napetosti mi\u0161i\u0107a pri razvla\u010denju bu\u010dica na ravnoj klupi (dumbbell flyes).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;<em>Vje\u017ebanje s bu\u010dicom le\u017ee\u0107i na ravnoj klupi je vje\u017eba koja je u potpunosti <strong>pridonijela razvoju mojih grudnih mi\u0161i\u0107a<\/strong>. Zapamtite, za mi\u0161i\u0107e je va\u017eno da ih se <strong>iste\u017ee i oja\u010da<\/strong>. U ovoj sam vje\u017ebi stegnuo ruke koliko god sam mogao, a zatim sam se vratio u prvobitni polo\u017eaj kako bih dodirnuo bu\u010dice. Ovu vje\u017ebu <strong>ne\u0107ete mo\u0107i zamijeniti niti s jednom spravom<\/strong>.<\/em> &#8220;<\/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\" 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 class=\"wp-element-caption\">Autor fotografije: Spc. Amburr Reese<br>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\" id=\"vjezbe-za-leda\">Vje\u017ebe za le\u0111a<\/h3>\n\n\n\n<p><em>&#8220;<\/em>Trenirao sam le\u0111a pomo\u0107u <strong>zgibova s obrnutim hvatom<\/strong>, veslanje u pretklonu s bu\u010dicama,<strong> veslanje u pretklonu s jednom rukom<\/strong> i veslanje u pretklonu s <strong>posebno prilago\u0111enim bu\u010dicama<\/strong>. Oslanjao sam se na ove vje\u017ebe o<strong>d po\u010detka do kraja karijere.<\/strong><em> &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ve\u0107 imate uklju\u010denu vje\u017ebu veslanje u pretklonu s bu\u010dicama u va\u0161em planu vje\u017ebanja, izvodite ih da podr\u017eite prsa. &#8220;<em>Mnogo je bodibildera koji imaju problema s donjim dijelom le\u0111a prilikom izvo\u0111enja vje\u017ebi. Morate opustiti tijelo i dopustiti donjem dijelu le\u0111a da zadr\u017ei optere\u0107enje na nogama kada izvodite bent-over rows. Tako \u0107ete dobiti odgovaraju\u0107u snagu i razviti \u0161iroka le\u0111a<\/em>. &#8220;<\/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\" id=\"vjezbe-za-biceps-i-tricepse\">Vje\u017ebe za biceps i tricepse<\/h3>\n\n\n\n<p>Arnold je trenirao sve vrste vje\u017ebi <strong>za ja\u010danje bicepsa<\/strong>. Jedna od tehnika kojom se koristio da \u0161okira bicepse bila je ta \u0161to je <strong>prvo ponavljanje zapo\u010deo sa 124 kilograma<\/strong>. Kod drugog je smanjio te\u017einu, a u tre\u0107em je ponavljanju jo\u0161 vi\u0161e smanjio te\u017einu. &#8220;<em>To je bio na\u010din na koji sam napredovao, a da nikada nisam spu\u0161tao bu\u010dicu na pod. Htio sam dati do znanja svojim bicepsima da <strong>nemaju pojma \u0161to bi mogli o\u010dekivati sljede\u0107e<\/strong>. Nikad se ne\u0107e naviknuti na metode mojih vje\u017ebi jer <strong>uvijek imam trik u rukavu<\/strong><\/em>. &#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold je za&nbsp;izgradnju <strong>\u0161irokog bicepsa&nbsp;<\/strong>koristio velike bu\u010dice. Da bi <strong>izolirao bicepse<\/strong>, trenirao je podizanje bu\u010dica na nagnutoj klupi. &#8220;Izolirani potezi bicepsa s v<em>elikom te\u017einom dokazano izoliraju biceps i time <strong>stvaraju &#8220;\u0161pic&#8221; na njima<\/strong>. Za tricepse sam koristio<strong>&nbsp;puno potisaka<\/strong>&nbsp;s uskim hvatom. Kasnije su postojale i razli\u010dite varijante <strong>triceps ekstenzija<\/strong><\/em>. &#8220;<\/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\" id=\"vjezbe-za-ramena\">Vje\u017ebe za ramena<\/h3>\n\n\n\n<p><strong>Arnold je trenirao svoja ramena pomo\u0107u sljede\u0107ih vje\u017ebi:<\/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>barbell press (potisak s klupe)<\/li>\n\n\n\n<li>behind-the-neck barbell press (potisak iza le\u0111a)<\/li>\n\n\n\n<li>odru\u010denje bu\u010dicama (lateral raises)<\/li>\n\n\n\n<li>military press (vojni\u0107ki potisak)<\/li>\n\n\n\n<li>dumbbell press (potisak s bu\u010dicama)<\/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>&#8220;Uvijek radimo potiske s dvije bu\u010dice koje podi\u017eemo iznad glave i posebne potiske s jednom bu\u010dicom koji<strong> iste\u017eu prednje deltoide<\/strong> odozdo prema gore.Sada se ova tehnika naziva i Arnoldov potisak. &#8220;<\/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\" id=\"vjezbe-za-bedra-i-noge\">Vje\u017ebe za bedra i noge<\/h3>\n\n\n\n<p><em>&#8220;<strong>\u010cu\u010danj<\/strong> je <strong>najva\u017enija vje\u017eba za stvaranje velikih bedara<\/strong>. Radio sam \u010du\u010danj sa \u0161ipkom iza glave, prednji \u010du\u010danj, prednji udarc, iskorak, mrtvo dizanje s jednom nogom, vje\u017ebu &#8220;<strong>good morning<\/strong>&#8221; i puno leg curls (pregib potkoljenica).&#8221;<\/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\" id=\"vjezbe-za-trbusnjake\">Vje\u017ebe za trbu\u0161njake<\/h3>\n\n\n\n<p>\u201c<em>Klasi\u010dni trening koji smo radili za razvoj trbu\u0161njaka sastojao se od podizanja nogu u le\u017ee\u0107em polo\u017eaju, podizanja nogu obje\u0161enih na trapezu i trbu\u0161njaci. Vjerovali smo da je <strong>500 ponavljanja<\/strong> rumunjskih sit-up-a stvarno djelotvorno.<\/em>\u201d&nbsp;<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=\"wp-block-heading is-style-default\" id=\"arnoldova-varijanta-treninga-prije-gospodina-olympia\"><span class=\"ez-toc-section\" id=\"Arnoldova_varijanta_treninga_prije_gospodina_Olympia\"><\/span>Arnoldova varijanta treninga prije gospodina Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovoj varijanti treninga vje\u017ebate svaku mi\u0161i\u0107nu skupinu dva puta tjedno. Ovaj plan treninga proizlazi iz knjige <strong>Nova Enciklopedija Modernog Bodybuildinga<\/strong> (<strong>The New Encyclopedia of Modern Bodybuilding<\/strong>), koju su napisali Arnold Schwarzenegger i Bill Dobbins.&nbsp;<span style=\"color: #ff6600;\">[2] [3]&nbsp;<\/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>Podjela treninga<\/strong><\/p>\n\n\n\n<p><strong>Day 1: <\/strong>Prsa i le\u0111a<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Day 2: <\/strong>Ramena i ruke<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Day 3: <\/strong>Noge i donji dio le\u0111a<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Day 4: <\/strong>Prsa i le\u0111a<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Day 5: <\/strong>Ramena i ruke<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Day 6: &nbsp;<\/strong>Noge i donji dio le\u0111a<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Day 7: <\/strong>Odmor<\/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\" id=\"1-i-4-dan-trening-prsa-i-leda\">1. i 4. dan &#8211; Trening prsa i le\u0111a<\/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>Vje\u017ebe za prsa<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench press&nbsp;(pritisak s klupe)<\/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\">Incline Bench press (kosi Bench)<\/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\">Dumbbell Pullovers (povla\u010denja utegom)<\/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>Vje\u017ebe za le\u0111a<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Chin Up (zgib)&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/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\">Bent Over Row (veslanje u pretklonu)<\/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\">Deadlift (mrtvo dizanje)<\/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>Vje\u017ebe za trbu\u0161anjake<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Crunches&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/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\" id=\"2-i-5-dan-trening-ramena-i-ruku\">2. i 5. dan &#8211; Trening ramena i ruku<\/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>Vje\u017ebe za ramena<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Barbell Clean and Press&nbsp; &nbsp; &nbsp;<\/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\">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\">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\">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>Vje\u017ebe za ruke<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">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\">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\">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\">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>Vje\u017ebe za podlaktice<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">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\">Reverse Wrist Curls&nbsp;<\/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>Vje\u017ebe za trbu\u0161anjake<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Reverse Crunch&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/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\" id=\"3-i-6-dan-vjezbe-za-noge-i-donji-dio-leda\">3. i 6. dan &#8211; Vje\u017ebe za noge i donji dio le\u0111a<\/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>Vje\u017ebe za noge<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cu\u010dnjevi&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/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\">Iskoraci<\/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\">Leg Curl (pregib potkoljenica)<\/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>Vje\u017ebe za donji dio le\u0111a<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Stiff Leg Deadlift&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/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 (Dobro Jutro)<\/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>Vje\u017ebe za listove<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Standing Calf Rise&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/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>Vje\u017ebe za trbu\u0161anjake<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Serije<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ponavljanja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Crunches&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/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\" id=\"vaznost-proteina\"><span class=\"ez-toc-section\" id=\"Vaznost_proteina\"><\/span>Va\u017enost proteina!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010detkom svoje karijere u bodybuildingu, Arnold je ve\u0107 znao da je <strong><a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a><\/strong> <strong>najva\u017eniji hranjivi sastojak za rast mi\u0161i\u0107a<\/strong>. &#8220;<em>Oduvijek se raspravljalo o tome koliko je proteina tijelu stvarno potrebno. Konzumirao sam <strong>jedan gram proteina po kilogramu svoje te\u017eine.<\/strong><\/em>&nbsp;&#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold je te\u017eio gotovo <strong>107 kilograma<\/strong>, pa mu je to bio izazov &#8211; uzimati <strong>107 grama proteina dnevno<\/strong>. &#8220;<em>Kod mene je najbolje funkcioniralo kad sam imao <strong>5 obroka dnevno<\/strong>. Postoje ljudi koji mogu vje\u017ebati s tri obroka dnevno. Za mene je 5 obroka bilo idealno jer <strong>nikad nisam bio veliki izjelica<\/strong>. Uvijek sam bio zadovoljan odreskom srednje veli\u010dine. \u010cak i da ste mi na vrhu karijere dali samo mali odrezak od 200 grama, <strong>bio bih sretan<\/strong>.<\/em> &#8220;<\/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\" 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 class=\"wp-element-caption\">Autor fotografije: Gage Skidmore from Peoria<br>https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_(48354874611).jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Za doru\u010dak je Arnold \u010desto jeo rezance, slaninu, raj\u010dicu i luk. &#8220;To je bilo dovoljno, ali <strong>dva sata nakon doru\u010dka<\/strong> opet bi bio gladan.&#8221; <em>Kako bi pokrio svoje dnevne doze proteina koje su mu potrebne za stalan rast, Arnold nikad nije oti\u0161ao daleko bez <strong>proteinskog shakea<\/strong>. \u201eBilo da sam sjedio na Gradskom fakultetu Santa Monica ili radio na gradili\u0161tu, iz torbe sam uvijek vadio<strong> malu plasti\u010dnu posudu punu mlijeka i proteina u prahu<\/strong>. To je bilo to\u010dno <strong>30 grama proteina<\/strong> kojih mi je nedostajalo za popunjavanje moje dnevne koli\u010dine proteina<\/em>. &#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sat vremena nakon proteinskog napitka, Arnold bi krenuo raditi ono \u0161to je najbolje znao &#8211; dizanje utega u teretani. Nakon treninga je ru\u010dao, obi\u010dno odrezak i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>. Dva sata nakon ru\u010dka Arnold bi se prepustio jo\u0161 jednom proteinskom shakeu. &#8220;<em>Pio sam proteinske napitke <strong>dva puta dnevno<\/strong> kako bih bio u mogu\u0107nosti uzimati 107 grama proteina. Me\u0111utim, morate shvatiti da iz obi\u010dne hrane ne dobivamo sve potrebne hranjive tvari, poput<strong> vitamina, minerala ili proteina<\/strong>. Zbog toga imamo<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sportska-prehrana\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> dodatke prehrani<\/a><\/strong>. Bez obzira koliko zdravo jeli, nikada ne\u0107ete dobiti dovoljno esencijalnih hranjivih sastojaka iz obi\u010dnih obroka.<\/em>\u201d Za ve\u010deru je Arnold je obi\u010dno u\u017eivao uz <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinu<\/a> na \u017earu sa sme\u0111om ri\u017eom<\/strong>, povr\u0107em ili salatom s avokadom, makadamijskim orasima i maslinovim uljem. <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 je ostavio ogroman trag u svijetu bodybuildinga, o \u010demu svjedo\u010di <strong>IFBB Arnold Sports Festival<\/strong>, tako\u0111er poznat kao Arnold Schwarzenegger Sports Festival (Sportski festival Arnold Schwarzenegger.). Ovaj je doga\u0111aj <strong>osnovan 1989<\/strong>. godine u Arnoldovu \u010dast. Sastoji se od klasi\u010dnog bodybuildinga (Arnold Classic), jake konkurencije (Arnold Strongman Classic) i fitness &amp; bikini expo.&nbsp;<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-upravljacki-sklop-ugradbenog-koda wp-block-embed-upravljacki-sklop-ugradbenog-koda 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>Vjerujemo da ste saznali mnoge nove \u010dinjenice o Arnoldu Schwarzeneggeru i da biste koristili njegov <strong>plan treninga kao inspiraciju<\/strong> za svoj trening. <strong>\u0160to mislite o Arnoldu Schwarzeneggeru?<\/strong> Napi\u0161ite nam u komentarima i<strong> podijelite na\u0161 post<\/strong> ako vam se svidio.<\/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, legenda fitnessa i bodybuildinga. Saznajte o prehrani, treningu, omiljenim vje\u017ebama i poruci ovog pobjednika Mr. Olympia.<\/p>\n","protected":false},"author":25,"featured_media":399451,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7784],"tags":[6884,7670,7184,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257914","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-motivacija-hr","9":"tag-poznati-sportasi-hr","10":"tag-rast-misicne-mase-hr","11":"tag-trening-snage-hr","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 - trening, prehrana i motivacija bodybuilding legende - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arnold Schwarzenegger, legenda fitnessa i bodybuildinga. 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