{"id":274300,"date":"2017-01-20T16:38:00","date_gmt":"2017-01-20T15:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274300"},"modified":"2023-12-08T13:00:26","modified_gmt":"2023-12-08T12:00:26","slug":"phil-heath-edzesterve-es-etrendje","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/","title":{"rendered":"Phil Heath edz\u00e9sterve \u00e9s \u00e9trendje"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Nehany_adat_Phil_Heatrol\" title=\"N\u00e9h\u00e1ny adat Phil Heatr\u0151l\">N\u00e9h\u00e1ny adat Phil Heatr\u0151l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Erdekessegek_Philrol\" title=\"\u00c9rdekess\u00e9gek Philr\u0151l\">\u00c9rdekess\u00e9gek Philr\u0151l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Meretei\" title=\"M\u00e9retei\">M\u00e9retei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Legnagyobb_gyozelmei\" title=\"Legnagyobb gy\u0151zelmei\">Legnagyobb gy\u0151zelmei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Phil_Heath_edzesterve\" title=\"Phil Heath edz\u00e9sterve\">Phil Heath edz\u00e9sterve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Edzesterv_tomegnovelesre\" title=\"Edz\u00e9sterv t\u00f6megn\u00f6vel\u00e9sre\">Edz\u00e9sterv t\u00f6megn\u00f6vel\u00e9sre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Tomegeles_edzesterv\" title=\"T\u00f6megel\u00e9s edz\u00e9sterv\">T\u00f6megel\u00e9s edz\u00e9sterv<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Phil_Heath_etrendje_a_Mr_Olimpiara_valo_felkeszules_alatt\" title=\"Phil Heath \u00e9trendje a Mr. Olimpi\u00e1ra val\u00f3 felk\u00e9sz\u00fcl\u00e9s alatt\">Phil Heath \u00e9trendje a Mr. Olimpi\u00e1ra val\u00f3 felk\u00e9sz\u00fcl\u00e9s alatt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Phil_Heath_etrendje_az_izomtomegnoveles_elerese_erdekeben\" title=\"Phil Heath \u00e9trendje az izomt\u00f6megn\u00f6vel\u00e9s el\u00e9r\u00e9se \u00e9rdek\u00e9ben\">Phil Heath \u00e9trendje az izomt\u00f6megn\u00f6vel\u00e9s el\u00e9r\u00e9se \u00e9rdek\u00e9ben<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/phil-heath-edzesterve-es-etrendje\/#Egy_a_nagyok_kozul\" title=\"Egy a nagyok k\u00f6z\u00fcl\">Egy a nagyok k\u00f6z\u00fcl<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nehany_adat_Phil_Heatrol\"><\/span>N\u00e9h\u00e1ny adat Phil Heatr\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Teljes n\u00e9v:<\/strong> Phillip Jerrod Heath<\/li>\n\n\n\n<li><strong>Becen\u00e9v:<\/strong> \u201cThe Gift\u201d<\/li>\n\n\n\n<li><strong>Sz\u00fcletett:<\/strong> 1979 december 18-\u00e1n, Seattle, USA<\/li>\n\n\n\n<li><strong>Magass\u00e1g:<\/strong> 175 cm<\/li>\n\n\n\n<li><strong>Versenys\u00faly:<\/strong> 113 kg<\/li>\n\n\n\n<li><strong>Versenyen k\u00edv\u00fcli s\u00faly:<\/strong> 127 kg<\/li>\n\n\n\n<li><strong>Lakhely:<\/strong> Arvada, CO, USA&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/li>\n\n\n\n<li><strong>Kedvenc cheat meal &#8211; je:<\/strong> olasz \u00e9telek<\/li>\n\n\n\n<li><strong>Kedvenc gyakorlatai<\/strong>: bicepsz emel\u00e9s k\u00e9tkezes s\u00falyz\u00f3val Scott -padon, hacken guggol\u00e1s, fej el\u0151tti nyom\u00e1s g\u00e9pen<\/li>\n\n\n\n<li><strong> Kedvenc sportjai:<\/strong> kos\u00e1rlabda, foci<\/li>\n\n\n\n<li><strong>Hobby:<\/strong>&nbsp;olvas\u00e1s, vide\u00f3j\u00e1t\u00e9kok<\/li>\n\n\n\n<li><strong>Kedvenc zen\u00e9je:<\/strong> Rock, Hip-Hop&nbsp;&nbsp;<em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/li>\n<\/ul>\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\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg\" alt=\"Phil Heath\" class=\"wp-image-403394\" style=\"width:843px;height:562px\" title=\"Phil Heath tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">&nbsp;A fot\u00f3 szerz\u0151je: Kevin Laval<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath_Kai_Greene.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Erdekessegek_Philrol\"><\/span>\u00c9rdekess\u00e9gek Philr\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az Armbrust Pro Gym edz\u0151terembe j\u00e1r Wheat Ridgebe (Colorado \u00e1llam)<\/li>\n\n\n\n<li>a Denveri Egyetem hallgat\u00f3jak\u00e9nt, Denver v\u00e1ros\u00e1ban kos\u00e1rlabd\u00e1zott<\/li>\n\n\n\n<li>66 j\u00e1tszma ut\u00e1n felhagyott a kos\u00e1rlabd\u00e1z\u00e1ssal \u00e9s figyelme k\u00f6z\u00e9ppontj\u00e1ba a test\u00e9p\u00edt\u00e9s ker\u00fclt<\/li>\n\n\n\n<li>2003-ban r\u00e9szt vett \u00e9lete els\u0151 test\u00e9p\u00edt\u0151 verseny\u00e9n<\/li>\n\n\n\n<li>2011 \u00e9s 2015 k\u00f6z\u00f6tt&nbsp; 5 alkalommal nyerte el a Mr. Olympia d\u00edj\u00e1t<\/li>\n\n\n\n<li>Jay Cutler feletti gy\u0151zelm\u00e9vel (aki 4 alkalommal nyerte el a Mr. Olympia d\u00edjat 2006, 2007, 2009 \u00e9s 2010-ben) megnyerte els\u0151 olimpiai d\u00edj\u00e1t 2011- ben<\/li>\n\n\n\n<li>Test\u00e9p\u00edt\u0151k\u00e9nt 6 &#8211; 7 alkalommal \u00e9tkezik, kos\u00e1rlabd\u00e1z\u00f3k\u00e9nt viszont naponta csup\u00e1n 3 alkalommal \u00e9tkezett. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meretei\"><\/span>M\u00e9retei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kar<\/strong>: 56 cm <\/p>\n\n\n\n<p><strong>L\u00e1b<\/strong>: 81 cm <\/p>\n\n\n\n<p><strong>L\u00e1bikra<\/strong>: 51 cm <\/p>\n\n\n\n<p><strong>Nyak<\/strong>: 57 cm <\/p>\n\n\n\n<p><strong>Der\u00e9k<\/strong>: 74 cm<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phil Heath m\u00e1r gyerekkor\u00e1t\u00f3l kezdve foglalkozozott a sporttal. Amikor&nbsp;<strong>er\u0151s\u00edteni kezdett, s\u00falya 84 kg volt<\/strong>. Els\u0151 verseny\u00e9re val\u00f3 felk\u00e9sz\u00fcl\u00e9se sor\u00e1n 97 kilogrammos s\u00falyt siker\u00fclt el\u00e9rnie. <strong>V\u00e9g\u00fcl az NPC versenyen<\/strong>&nbsp;(National Physique Committee) 2003 &#8211; ban verseny\u00falya 87 kg volt. S\u00falykateg\u00f3ri\u00e1j\u00e1ban els\u0151 helyez\u00e9st \u00e9rt el \u00e9s a f\u0151d\u00edjat is megnyerte.<strong> \u201cThe Gift\u201d, azaz \u201cAj\u00e1nd\u00e9k\u201d<\/strong> n\u00e9ven els\u0151 verseny\u00e9n aratott els\u00f6pr\u0151 sikere ut\u00e1n 8 h\u00e9ttel ism\u00e9t p\u00f3diumra \u00e1llt, itt azonban csak egy pont v\u00e1lasztotta el a gy\u0151zelemt\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg\" alt=\"Phil Heath\" class=\"wp-image-403410\" title=\"Phil Heath treningovy plan a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><figcaption class=\"wp-element-caption\">&nbsp;A fot\u00f3 szerz\u0151je: Entilzha<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Tudatos\u00edtotta, hogy a vesztes\u00e9g\u00e9t az okozta, hogy t\u00fals\u00e1gosan is a genetikai adotts\u00e1gaira hagyatkozott. Ezt k\u00f6vet\u0151en<strong>&nbsp;tudatosabban edzett <\/strong>\u00e9s&nbsp;befejezte tanulm\u00e1nyait az egyetemen az informatika valamint \u00fczleti adminisztr\u00e1ci\u00f3 ter\u00fclet\u00e9n. Igencsak gy\u00fcm\u00f6lcs\u00f6z\u0151nek bizonyult a d\u00f6nt\u00e9se, mik\u00e9pp a kos\u00e1rlabda helyett a test\u00e9p\u00edt\u00e9st v\u00e1lasztotta. A k\u00f6vetkez\u0151kben bemutatjuk Phil <strong>edz\u00e9sprogramj\u00e1t \u00e9s \u00e9trendj\u00e9t<\/strong>, hogy mi is l\u00e1thassuk, miben rejlik sikere, mellyel 5 alkalommal is gy\u0151zelmet aratott.&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>2014 &#8211; ben Phil Heath volt a vil\u00e1g negyedik leggazdagabb test\u00e9p\u00edt\u0151je. Ebben az id\u0151ben&nbsp;<strong>k\u00e9pess\u00e9gei miatt \u00e9rt\u00e9ke kb. 5 milli\u00f3 doll\u00e1r volt.&nbsp;<\/strong>&nbsp;A Mr. Olympi\u00e1n aratott gy\u0151zelmeib\u0151l a nyerem\u00e9ny\u00e9t&nbsp;<strong> 2,375,000 doll\u00e1rra lehet becs\u00fclni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Legnagyobb_gyozelmei\"><\/span>Legnagyobb gy\u0151zelmei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2015 &#8211; Mr. Olympia, 1. hely<\/p>\n\n\n\n<p>2014 &#8211; Mr. Olympia, 1. hely<\/p>\n\n\n\n<p>2013 &#8211; Mr. Olympia, 1. hely<\/p>\n\n\n\n<p>2013 &#8211; Arnold Classic Europe, 1. hely<\/p>\n\n\n\n<p>2012 &#8211; Mr. Olympia, 1. hely<\/p>\n\n\n\n<p>2011 &#8211; Mr. Olympia, 1. hely<\/p>\n\n\n\n<p>2010 &#8211; Mr. Olympia, 2. hely<\/p>\n\n\n\n<p>2010 &#8211; Arnold Classic, 2. hely<\/p>\n\n\n\n<p>2009 &#8211; Mr. Olympia, 5. hely<\/p>\n\n\n\n<p>2008 &#8211; Mr. Olympia, 3. hely<\/p>\n\n\n\n<p>2008 &#8211; Arnold Classic, 2. hely<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cMr. Olympi\u00e1nak lenni nagy felel\u0151ss\u00e9get jelent a verseny rangl\u00e9tr\u00e1in, de m\u00e9g nagyobbat a sz\u00ednfalakon k\u00edv\u00fcl. Megnyugtat\u00f3 \u00e9rz\u00e9s sz\u00e1momra, hogy szem\u00e9lyis\u00e9gemmel \u00e9s kem\u00e9ny munk\u00e1mmal seg\u00edtek m\u00e1soknak is c\u00e9ljaik el\u00e9r\u00e9s\u00e9ben. E szerint a mott\u00f3 szerint \u00e9lek: Eddz kem\u00e9nyen, okosan, \u00e9s emellett sz\u00f3rakozz is. Mindig t\u0171zzetek ki magatok el\u00e9 egy c\u00e9lt, \u00e9s j\u00e1rj\u00e1tok annak \u00fatj\u00e1t, b\u00e1rmilyen neh\u00e9z legyen.\u201d&nbsp;[3]<\/em><\/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 style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_edzesterve\"><\/span>Phil Heath edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Heath tr\u00e9ningje 5 k\u00fcl\u00f6nb\u00f6z\u0151 izomgyakorlatot foglal mag\u00e1ba \u00e9s k\u00f6r\u00fclbel\u00fcl 2 \u00f3r\u00e1t vesz ig\u00e9nybe. A gyakorlatok technikai r\u00e9sz\u00e9re ir\u00e1nyul, hasonl\u00f3an mint Arnold Schwarznegger, illetve Ronnie Coleman eset\u00e9ben, akiket szint\u00e9n t\u00f6bbsz\u00f6r\u00f6sen Mr. Olympia c\u00edm\u00e9vel t\u00fcntettek ki. Edz\u00e9sterve k\u00fcl\u00f6nb\u00f6zik a versenyre val\u00f3 felk\u00e9sz\u00edt\u0151 edz\u00e9sekt\u0151l, ill. a verseny ut\u00e1niakt\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cMinden \u00e9ven az a c\u00e9lom, hogy az el\u0151z\u0151 \u00e9vhez k\u00e9pest jobb \u00e9s er\u0151sebb legyek.A konkurencia n\u00f6veked\u00e9s\u00e9vel \u00e9n is egyre nagyobb nyom\u00e1snak vagyok kit\u00e9ve.Semmi sem v\u00e1lik egyszer\u0171bb\u00e9. Ha tov\u00e1bbra is nyerni szeretn\u00e9k, t\u00fal kell sz\u00e1rnyalnom saj\u00e1t magam. Ez persze nem azt jelenti, hogy valami \u0151r\u00fclts\u00e9get kell tennem edz\u00e9seim sor\u00e1n. Mindig tartom magam az alap test\u00e9p\u00edt\u0151 gyakorlatokhoz. Minden izmomat k\u00fcl\u00f6nb\u00f6z\u0151 sz\u00f6gekben torn\u00e1ztatom meg, igyekszem legy\u0151zni a gyenges\u00e9geimet. Ig\u00e9nyesen kell kidolgoznom edz\u00e9stervemet, hogy fokozatosan seg\u00edtsen engem a javul\u00e1sban.\u201c&nbsp;&nbsp;<span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[3]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Edzesterv_tomegnovelesre\"><\/span>Edz\u00e9sterv t\u00f6megn\u00f6vel\u00e9sre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phil minden edz\u00e9se egy<strong> r\u00f6vid kardio gyakorlattal kezd\u0151dik<\/strong> &#8211; ez r\u00e9sze a bemeleg\u00edt\u00e9snek. Az al\u00e1bbi t\u00e1bl\u00e1zatban l\u00e1thatj\u00e1tok Phil edz\u00e9sterv\u00e9t, mellyel a <strong>Mr. Olympia&nbsp;<\/strong>versenyre k\u00e9sz\u00fclt fel.<\/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<h3 class=\"wp-block-heading\">H\u00e9tf\u0151: kvadricepsz, hamstring, v\u00e1dli&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rom\u00e1n holth\u00faz\u00e1s 4 sz\u00e9ria 8-10 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Combhajl\u00edt\u00e1s fekve 4 sz\u00e9ria- 10-12&nbsp;ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Leg press 4 sz\u00e9ria 15-20 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>V\u00e1dliemel\u00e9s \u00e1llva, g\u00e9pen 4 sz\u00e9ria 15-20 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>V\u00e1dliemel\u00e9s \u00fclve, g\u00e9pen 7 sz\u00e9ria 10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>L\u00e1bhajl\u00edt\u00e1s \u00fclve, g\u00e9pen 4 sz\u00e9ria 10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>El\u00f6lguggol\u00e1s 4 sz\u00e9ria 10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Leg press 3&nbsp;sz\u00e9ria&nbsp;10-12&nbsp;ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Hack-g\u00e9pes guggol\u00e1s 7sz\u00e9ria&nbsp;10-12&nbsp;ism\u00e9tl\u00e9s<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Kedd:Mell \/ tricepsz<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fekvenyom\u00e1s egykezes s\u00falyz\u00f3kkal pozit\u00edv padon 4 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>T\u00e1rogat\u00e1s egykezes s\u00falyz\u00f3kkal pozit\u00edv padon&nbsp;&nbsp;4 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Fekvenyom\u00e1s mellg\u00e9pen&nbsp; 3 sz\u00e9ria&nbsp;&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>T\u00e1rogat\u00e1s Pec-deck g\u00e9pen 7 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Lenyom\u00e1s csig\u00e1n sz\u0171k fog\u00e1ssal 4 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Tol\u00f3dzkod\u00e1s 3 sz\u00e9ria&nbsp;&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Fekvenyom\u00e1s nagy s\u00fallyal, sz\u0171k fog\u00e1ssal 3 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Tricepsz ny\u00fajt\u00e1s francia s\u00falyz\u00f3val 7 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<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<h3 class=\"wp-block-heading\">Szerda: pihen\u0151nap&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Kedd: H\u00e1t\/ Bicepsz&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u00faz\u00f3dzkod\u00e1s fels\u0151, sz\u00e9les fog\u00e1sban&nbsp; 3 sz\u00e9ria&nbsp; 10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>H\u00faz\u00f3dzkod\u00e1s als\u00f3, sz\u0171k fog\u00e1sban&nbsp;3 sz\u00e9ria&nbsp; 10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>T-rudas felh\u00faz\u00e1s mellhez 4 sz\u00e9ria 12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Mellhez h\u00faz\u00e1s k\u00e9tkezes s\u00falyz\u00f3val el\u0151re hajl\u00e1sban, als\u00f3 fog\u00e1ssal&nbsp;4 sz\u00e9ria 12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Mellhez h\u00faz\u00e1s egykezes s\u00falyz\u00f3val el\u0151re hajl\u00e1sban, fels\u0151 fog\u00e1ssal 3 sz\u00e9ria&nbsp;&nbsp;12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Lenyom\u00e1s csig\u00e1n egyenes karokkal 7 sz\u00e9ria&nbsp;10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Kalap\u00e1cs bicepsz egykezes s\u00falyz\u00f3kkal&nbsp; 3 sz\u00e9ria 12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Izol\u00e1lt bicepszez\u00e9s egykezes s\u00falyz\u00f3val, \u00fclve 3 sz\u00e9ria&nbsp; 12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Bicepszez\u00e9s Scott-padon&nbsp; 7 sz\u00e9ria&nbsp; 8-10 ism\u00e9tl\u00e9s<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">P\u00e9ntek: v\u00e1ll\/ trap\u00e9zizom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nyom\u00e1s v\u00e1llb\u00f3l fej el\u0151tt, Smith-g\u00e9pen 4 sz\u00e9ria 10-12 ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>El\u0151re emel\u00e9s egykezes s\u00falyz\u00f3kkal 4 sz\u00e9ria 6 &#8211; 8&nbsp;ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>H\u00faz\u00e1sok mellre k\u00e9tkezes s\u00falyz\u00f3val 4&nbsp;sz\u00e9ria 6 &#8211; 8&nbsp;ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Oldalemel\u00e9s egykezes s\u00falyz\u00f3val 7 sz\u00e9ria 6 &#8211; 8&nbsp;ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Karemel\u00e9s egykezes s\u00falyz\u00f3val 3 &#8211; 4&nbsp;sz\u00e9ria 6 &#8211; 8&nbsp;ism\u00e9tl\u00e9s<\/li>\n\n\n\n<li>Karemel\u00e9s k\u00e9tkezes s\u00falyz\u00f3val 3 &#8211; 4 sz\u00e9ria 6 &#8211; 8&nbsp;ism\u00e9tl\u00e9s<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Szombat -Kardi\u00f3<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Vas\u00e1rnap-Szabad <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tomegeles_edzesterv\"><\/span>T\u00f6megel\u00e9s edz\u00e9sterv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Phil edz\u0151je, Hany Rambod<\/strong> egy speci\u00e1lis edz\u00e9sprogramot fejlesztett ki, az \u00fan. <strong>\u201cFascia Stretch Training\u201d -et &nbsp;(vagy FST-7)<\/strong>. Ennek a programnak az alkalmaz\u00e1sa tov\u00e1bbi j\u00f3l bev\u00e1llt megb\u00edzhat\u00f3 gyakorlatokkal p\u00e1ros\u00edtva seg\u00edt Philnek a versenyre val\u00f3 felk\u00e9sz\u00fcl\u00e9se sor\u00e1n el\u00e9rnie egy bizonyos izomt\u00f6meget.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00fan. FST-7 nem m\u00e1s, mint <strong>7 szett gyakorl\u00e1sa, az egyes gyakorlatok 6-12 alkalommal val\u00f3 ism\u00e9tl\u00e9se<\/strong> 45 m\u00e1sodperces sz\u00fcnettel. A sz\u00fcnet alatt v\u00e1laszthatunk a ny\u00fajt\u00e1s ill. izometrikus kontrakci\u00f3 gyakorlatai k\u00f6z\u00f6tt, melyek minden m\u00e1sodik szett ut\u00e1n v\u00e9gzend\u0151k.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"834\" height=\"720\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg\" alt=\"Phil Heath\" class=\"wp-image-403483\" style=\"width:834px;height:720px\" title=\"Phil Heath: stravovac\u00ed pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg 834w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath-400x345.jpg 400w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><figcaption class=\"wp-element-caption\">&nbsp;A fot\u00f3 szerz\u0151je: Vectornekki<br>https:\/\/commons.wikimedia.org\/wiki\/File:Philheath.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Phil \u00e1ll\u00edt\u00e1sa szerint, nincs sz\u00fcks\u00e9g\u00fcnk \u00faj gyakorlatok beiktat\u00e1s\u00e1ra, amennyiben a jelenben alkalmazottak j\u00f3l m\u0171k\u00f6dnek \u00e9s bev\u00e1lltnak bizonyulnak. E fenomen\u00e1lis test\u00e9p\u00edt\u0151 szerint <strong>semmi sz\u00fcks\u00e9g\u00fcnk arra, hogy energi\u00e1nkat felem\u00e9ssz\u00fck<\/strong> a fitnesztermekben, k\u00fcl\u00f6n\u00f6sen ha izmaink lasabban \u00e9p\u00fclnek fel, vagy nem reag\u00e1lnak kell\u0151k\u00e9ppen az edz\u00e9sekre, mint ahogy azt szeretn\u00e9nk.&nbsp;R\u00f6viden teh\u00e1t, az<strong> \u00e9sszer\u0171 edz\u00e9s a siker kulcsa<\/strong>. Az emberek nagyr\u00e9sz\u00e9nek \u00e9let\u00fck sor\u00e1n soha nem siker\u00fcl megtal\u00e1lnia a megfelel\u0151 edz\u00e9si m\u00f3dszert, mely sz\u00e1mukra legink\u00e1bb alkalmas lenne.&nbsp;<em><span style=\"color: #ff6600;\">[4]<\/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\"><span class=\"ez-toc-section\" id=\"Phil_Heath_etrendje_a_Mr_Olimpiara_valo_felkeszules_alatt\"><\/span>Phil Heath \u00e9trendje a Mr. Olimpi\u00e1ra val\u00f3 felk\u00e9sz\u00fcl\u00e9s alatt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9bred\u00e9s ut\u00e1n- <span style=\"color: #ff6600;\"><a title=\"BCAA\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA ital<\/a><\/span><\/p>\n\n\n\n<p>1. 230 g <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemell<\/a>, 1,5 poh\u00e1r toj\u00e1sfeh\u00e9rje, BCAA ital&nbsp; <a href=\"https:\/\/gymbeam.hu\/glutamin\" class=\"ek-link\">L-Glutaminnal<\/a><\/p>\n\n\n\n<p>2. 340 g marhah\u00fas, 225 g \u00e9desburgonya<\/p>\n\n\n\n<p>3. 340 g til\u00e1pia hal, p\u00e1rolt aszpar\u00e1gusz \u00e9s 1,5 b\u00f6gre feh\u00e9r rizs<\/p>\n\n\n\n<p>4. 340 g csirkemell, 225 g s\u00fcltkrumpli, 2 adag BCAA&nbsp; L-Glutaminnal<\/p>\n\n\n\n<p>5. 340g til\u00e1pia hal, p\u00e1rolt brokkoli \u00e9s 1 b\u00f6gre feh\u00e9r rizs<\/p>\n\n\n\n<p>6. Edz\u00e9s ut\u00e1n &#8211; 2x <span style=\"color: #ff6600;\"><a title=\"Feh\u00e9rje ital\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rje ital<\/a><\/span>, BCAA a L-Glutamin<\/p>\n\n\n\n<p>7. 340g marhah\u00fas p\u00e1rolt spen\u00f3ttal<\/p>\n\n\n\n<p>8. 2 poh\u00e1r toj\u00e1sfeh\u00e9rje, 2 eg\u00e9sz toj\u00e1s p\u00e1rolt spen\u00f3ttal<\/p>\n\n\n\n<p>Alv\u00e1s el\u0151tt &#8211;<a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600;\">Amino ital <\/span><\/a><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_etrendje_az_izomtomegnoveles_elerese_erdekeben\"><\/span>Phil Heath \u00e9trendje az izomt\u00f6megn\u00f6vel\u00e9s el\u00e9r\u00e9se \u00e9rdek\u00e9ben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phil Heath \u00e9trendje az izomt\u00f6megn\u00f6vel\u00e9sr\u0151l sz\u00f3l, sz\u00fcks\u00e9gtelen zs\u00edr n\u00e9lk\u00fcl. 2018. febru\u00e1rj\u00e1ban megjelent egy vide\u00f3, amelyben Phil <strong>elmondja \u00e9rtrendj\u00e9t<\/strong>:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath meal plan\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/wbrlPG6EuhY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>A vide\u00f3ban arr\u00f3l besz\u00e9l, hogy a verseny el\u0151tti 8-9 h\u00e9tben reggel 5:00 \u00e9s 5:30 k\u00f6z\u00f6tt \u00e9bred. Ezut\u00e1n egyb\u0151l egy nagyj\u00e1b\u00f3l <strong>f\u00e9l\u00f3r\u00e1s kardio edz\u00e9s v\u00e1rja l\u00e9pcs\u0151z\u0151g\u00e9pen vagy fut\u00f3padon<\/strong>. Pulzusm\u00e9r\u0151t \u00e9s smart kar\u00f3r\u00e1t haszn\u00e1l <strong>azzal a c\u00e9llal, hogy a pulzussz\u00e1ma 145-150 legyen percenk\u00e9nt<\/strong>. Ezzel biztos\u00edtja a hat\u00e9kony zs\u00edr\u00e9get\u00e9st. Ezut\u00e1n hazamegy reggelizni. Ez nagyj\u00e1b\u00f3l <strong>230 g dar\u00e1lt csirkeh\u00fasb\u00f3l, 1,5-2 cs\u00e9sze toj\u00e1sfeh\u00e9rj\u00e9b\u0151l \u00e9s kb. 60 g sz\u00e9nhidr\u00e1tb\u00f3l \u00e1ll<\/strong> &#8211; ennek forr\u00e1sa \u00e1ltal\u00e1ban tejberizs vagy zabk\u00e1sa. Phil szerint a zabpehely olyan rostokat tartalmaz, amelyek seg\u00edtenek az \u00e9lelmiszernek k\u00f6nnyebben felsz\u00edv\u00f3dni. A reggelivel a <span style=\"color: #ff6600;\"><a title=\"Multivitamin\" href=\"https:\/\/gymbeam.hu\/komplex-vitaminok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">multivitamint<\/a><\/span>, <span style=\"color: #ff6600;\"><a aria-label=\"halolajat (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egeszseges-zsirok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">halolajat<\/a><\/span>, \u00e9s<span style=\"color: #ff6600;\"><a title=\"C vitamin\" href=\"https:\/\/gymbeam.hu\/c-vitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> C-vitamint<\/a> <\/span>is p\u00f3tolja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naponta <strong>2 &#8211; 2,5 \u00f3r\u00e1nk\u00e9nt eszik<\/strong>. Ha \u00f6sszesz\u00e1moljuk, a <strong>napi bevitt kal\u00f3ria\u00e9rt\u00e9k 6400 kcal<\/strong>, ami kiss\u00e9 cs\u00f6kken a felk\u00e9sz\u00fcl\u00e9s v\u00e9ge fel\u00e9. Ide tartorik p\u00e9ld\u00e1ul a <strong>340 g <\/strong>f\u0151tt<strong> csirkeh\u00fas<\/strong>, <strong>marhah\u00fas, dar\u00e1lt pulkya vagy feh\u00e9r <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a><\/strong>. Ezek a f\u0151 feh\u00e9rjeforr\u00e1sai a toj\u00e1sfeh\u00e9rj\u00e9n k\u00edv\u00fcl. Naponta legal\u00e1bb 500 gramm feh\u00e9rj\u00e9t visz be, \u00e9s azoknak, akik komolyan veszik a test\u00e9p\u00edt\u00e9st, azt aj\u00e1nlja, hogy <strong>legal\u00e1bb 3 gramm feh\u00e9rj\u00e9t vigyenek be testt\u00f6megkilogrammonk\u00e9nt<\/strong>. Ami a halakat illeti, <strong>a tilapi\u00e1t r\u00e9szes\u00edti el\u0151nyben<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg\" alt=\"Phil Heath\" class=\"wp-image-403428\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">&nbsp;A fot\u00f3 szerz\u0151je: Ank Kumar<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath,_Arnold_Classic_Europe_2014,_Madrid,_Spain_(Ank_Kumar,_Infosys_Limited)_04.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Hangs\u00falyozta, ahogy az\u00e9rt kedveli, mert kev\u00e9s higanyt tartalmaz. A felk\u00e9sz\u00fcl\u00e9se v\u00e9ge fel\u00e9 a hal szinte az egyetlen feh\u00e9rjeforr\u00e1sa. \u00c9s 230 &#8211; 340 gramm h\u00fas a felk\u00e9sz\u00fcl\u00e9s v\u00e9g\u00e9n sok tilapi\u00e1t jelent.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cNyilv\u00e1n nem akartok higanym\u00e9rgez\u00e9st kapni. Soha. Sz\u00e1mos kaphat\u00f3 halnak magasabb a higanyszintje, mint kellene.\u201d<\/em><\/p>\n\n\n\n<p>A verseny k\u00f6zeledt\u00e9vel cs\u00f6kkenti a sz\u00e9nhidr\u00e1tok mennyis\u00e9g\u00e9t,&nbsp;hogy kihangs\u00falyozza az izmait, de vizu\u00e1lisan m\u00e9gis nagynak n\u00e9zzen ki.<strong>&nbsp;A napi 8 \u00e9tkez\u00e9sb\u0151l csak n\u00e9gy tartalmaz sz\u00e9nhidr\u00e1tokat.\n<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cEz a v\u00e1ltoz\u00e1s a v\u00e9g\u00e9n el\u0151 zombit csin\u00e1l bel\u0151lem, mivel <strong>pont a sz\u00e9nhidr\u00e1tok adnak nek\u00fcnk energi\u00e1t<\/strong>.\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>Ami a folyad\u00e9kokat illeti, Phil naponta 4-7 liter vizet iszik meg, a verseny el\u0151tti h\u00e9ten viszont csak egy nagy \u00fcveg vizet p\u00e1r nap alatt.&nbsp;Ennek ellen\u00e9re mindig ugyanannyi h\u00fas van rajta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c\u00cdgy jutunk el a vaszkul\u00e1ris, sz\u00e1lk\u00e1s kin\u00e9zetig.\u201d[8]&nbsp;&#8220;A t\u00f6megel\u0151 f\u00e1zisban naponta nagyj\u00e1b\u00f3l 4 liter vizet iszok. Felesleges litereket \u00f6nteni magadba, ha el\u00e9g sz\u00e9nhidr\u00e1tot fogyasztasz. A versnyen k\u00edv\u00fcli \u00e9trendem rendezetteebb, mint p\u00e1r \u00e9ve. Azel\u0151tt <strong>v\u00e9letlenszer\u0171en v\u00e1ltogattam az \u00e9teleket, most viszont m\u00e1r szigor\u00faan betartom a tervet<\/strong><\/em><em>. Egy teljesen egyszer\u0171 v\u00e1ltoz\u00e1s is drasztikus k\u00fcl\u00f6nbs\u00e9get eredm\u00e9nyezhet az alakom kin\u00e9zet\u00e9n.\u201d&nbsp;<\/em><span style=\"color: #339966;\"><em><span style=\"color: #ff6600;\">[9]<\/span><\/em><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cJelenlegi s\u00falyom 127 kg, viszont sz\u00e1lk\u00e1sabb vagyok, mint amikor 125 kg voltam 2008-ban. A kem\u00e9ny\u00edt\u0151s sz\u00e9nhidr\u00e1tok fogyaszt\u00e1sa, mint pl. a burgonya a rizs helyett seg\u00edtett az izomgyarapod\u00e1sban \u00e9s nem okoz felf\u00fav\u00f3d\u00e1st.\u201d <span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[7]<\/span><\/em><\/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\"><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Egy_a_nagyok_kozul\"><\/span>Egy a nagyok k\u00f6z\u00fcl<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ismeritek a r\u00e9gi k\u00f6zmond\u00e1st, miszerint ahhoz, hogy bajnokok legyetek, <strong>el\u0151sz\u00f6r le kell gy\u0151zn\u00f6t\u00f6k a bajnokot?<\/strong>&nbsp;Az ut\u00f3bbi h\u00e9t \u00e9vben a Mr. Olympi\u00e1n vet\u00e9lked\u0151 versenyz\u0151k eg\u00e9sz \u00e9vben edzettek, hogy elfoglalj\u00e1k Phil Heath hely\u00e9t a tr\u00f3non.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Olyan test\u00e9p\u00edt\u0151k, mint Jay Cutler, Kai Greene, Dexter Jackson vagy Shawn Rhoden ott \u00e1lltak Phil mellett az utols\u00f3 k\u00f6rben, csak hogy l\u00e1ss\u00e1k, hogy Phil<strong> ism\u00e9t megv\u00e9di a vil\u00e1g legjobb test\u00e9p\u00edt\u0151je c\u00edmet<\/strong>. 2017-ben \u00faj arc jelent meg Phil mellett az emelv\u00e9nyen &#8211;&nbsp;<strong>Mamdouh &#8220;Big Ramy&#8221; Elssbiay<\/strong>,&nbsp;az eredm\u00e9ny viszont nem v\u00e1ltozott, amikor A Szikla kez\u00e9be fogta a mikrofont \u00e9s bejelentette a gy\u0151ztes nev\u00e9t: &#8220;Phil Heath&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phil tov\u00e1bbra is k\u00f6zeledik a k\u00e9t \u00e9ve kit\u0171z\u00f6tt c\u00e9lja fel\u00e9 &#8211; hogy elnyerje a tizedik Mr. Olympia d\u00edj\u00e1t. Az <strong>elhat\u00e1roz\u00e1s\u00e1t, szenved\u00e9ly\u00e9t, motiv\u00e1ci\u00f3j\u00e1t, er\u0151fesz\u00edt\u00e9s\u00e9t, magabiztoss\u00e1g\u00e1t<\/strong> \u00e9s eddigi gy\u0151zelmeit eln\u00e9zve neh\u00e9z megc\u00e1folni, hogy el\u00e9ri a c\u00e9lj\u00e1t. &nbsp;A Mr. Olympia 2017 h\u00e1rom legjobb test\u00e9p\u00edt\u0151je:&nbsp;<strong>Heath, Ramy \u00e9s az \u00fajonc Wiliam Bonac.<\/strong>&nbsp; Az izmok egy\u00e9rtelm\u0171en Shawn Rhoden test\u00e9n rajzol\u00f3dtak ki a legjobban, aki 2016-ban m\u00e1sodik helyez\u00e9st \u00e9rt el Phil ut\u00e1n. Az elm\u00falt \u00e9vben a m\u00e1sodikr\u00f3l az \u00f6t\u00f6dik helyre cs\u00faszott. Dexter \u201cThe Blade\u201d Jackson szint\u00e9n lemaradt a nehezebb, jobban felk\u00e9sz\u00fclt konkurenci\u00e1ra, \u00edgy \u0151 is csak a negyedik helyez\u00e9st \u00e9rte el.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy \u00fajabb nagyszer\u0171 \u00e9vet tud maga m\u00f6g\u00f6tt a verseny, amely <strong>a legend\u00e1s Arnold Schwarzenegger teljes\u00edtm\u00e9ny\u00e9re<\/strong> eml\u00e9keztet\u0151 eredm\u00e9nyekkel v\u00e9gz\u0151d\u00f6tt. Philnek m\u00e1r csak egy c\u00edm hi\u00e1nyzik ahhoz, hogy felker\u00fclj\u00f6n Ronni Coleman vagy Lee Haney mell\u00e9 nyolc egym\u00e1st k\u00f6vet\u0151 d\u00edj ut\u00e1n.<span style=\"color: #ff6600;\">&nbsp;[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Nem sz\u00e1m\u00edt, hogy mi t\u00f6rt\u00e9nik velem ma,<strong> ugyanannyi c\u00edmet nyertem el, mint Arnold Schwarzenegger<\/strong>. Senki nem \u00e1ll\u00edthatja ezt Colemant \u00e9s Haneyt lesz\u00e1m\u00edtva. Ez minden. Nagyon b\u00fcszke vagyok r\u00e1.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6vetkez\u0151 \u00e9v minden bizonnyal \u00e9rdekes lesz, mivel Phil r\u00f6viddel az utols\u00f3 versenye ut\u00e1n <strong>\u00e1tesett k\u00e9t hasi s\u00e9rvm\u0171t\u00e9ten<\/strong>, teh\u00e1t a felk\u00e9sz\u00fcl\u00e9se jelent\u0151sen k\u00fcl\u00f6nb\u00f6zik majd az utols\u00f3t\u00f3l, hogy el\u00e9rje&nbsp;potenci\u00e1lja 100%-\u00e1t a Mr. Olympia 2018 dobog\u00f3j\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az IFBB profi \u00e9s<strong>&nbsp;h\u00e9tszeres Mr. Olympia bajnok<\/strong>&nbsp;tov\u00e1bbra is elsz\u00e1ntan k\u00fczd a tov\u00e1bbi Mr. Olympia c\u00edmek\u00e9rt. Rem\u00e9li, siker\u00fcl t\u00falsz\u00e1rnyalnia jelenlegi rekordj\u00e1t, nyolc Mr. Olyampia c\u00edmet&nbsp;\u00e9s&nbsp;<strong>megszereznie tov\u00e1bbi kett\u0151t.&nbsp;<\/strong>Phil c\u00e9lja &#8220;a test\u00e9p\u00edt\u00e9s k\u00e9pvisel\u00e9se \u00fagy, hogy az emberek k\u00e9pesek legyenek azonosulni vele, <strong>valamint tiszteletben tartani ezt a sportot<\/strong>&#8220;.&nbsp;Jelenleg r\u00e9szt vesz az \u00fan. <strong>\u201cMake it Fit Foundation\u201d<\/strong>&nbsp;projektben, mellyel szeretn\u00e9 felh\u00edvni az emberek figyelm\u00e9t az autizmusra, valamint piacra dobta saj\u00e1t m\u00e1rk\u00e1j\u00e1t&nbsp;<strong>Gifted Nutrition&nbsp;<\/strong>n\u00e9ven, melyet 2014 nyar\u00e1n alap\u00edtott.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Befejez\u00e9sk\u00e9nt aj\u00e1nljuk megn\u00e9zni ezt az \u00e9rdekes besz\u00e9lget\u00e9st Phillel, amelyben t\u00f6bbek k\u00f6z\u00f6tt megtudhatj\u00e1tok, mi a v\u00e9lem\u00e9nye a <strong>Mr. Olympi\u00e1r\u00f3l, a fitnesz h\u00edress\u00e9gekr\u0151l a szoci\u00e1lis h\u00e1l\u00f3zatokon, az IFBB-r\u0151l, vagy m\u00e1s \u00e9rdekess\u00e9gekr\u0151l:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-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=\"Phil Heath- The Future Of Mr. Olympia &amp; Bodybuilding\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/54JAqFPHwkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>&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=\"Phil Heath l Tr\u00e9nink a strava v\u00edt\u011bze Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qIFwAQ1yRME?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Mi a v\u00e9lem\u00e9nyed a test\u00e9p\u00edt\u00e9s jelenlegi k\u00e9pvisel\u0151j\u00e9r\u0151l?&nbsp;<strong>Vajon id\u00e9n is siker\u00fcl megv\u00e9denie a Mr. Olympia c\u00edmet?&nbsp;<\/strong>Oszd meg te is a v\u00e9lem\u00e9nyedet a hozz\u00e1sz\u00f3l\u00e1sokban. Amennyiben tetszett a cikk, likeold vagy oszd meg!<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Phil Heath a test\u00e9p\u00edt\u00e9s arca \u00e9s \u00f6tsz\u00f6r\u00f6s Mr. Olympia gy\u0151ztes. Miben rejlik siker\u00e9nek kulcsa? N\u00e9zz\u00e9tek meg az edz\u00e9sterv\u00e9t \u00e9s az edz\u00e9shez val\u00f3 hozz\u00e1\u00e1ll\u00e1s\u00e1t. <\/p>\n","protected":false},"author":25,"featured_media":403511,"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":[7788],"tags":[7638,7260,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274300","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-egeszseges-eletmod","9":"tag-eroedzes","10":"tag-hires-sportolok","11":"tag-motivacio","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Phil Heath edz\u00e9sterve \u00e9s \u00e9trendje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Phil Heath a test\u00e9p\u00edt\u00e9s arca \u00e9s \u00f6tsz\u00f6r\u00f6s Mr. Olympia gy\u0151ztes. Miben rejlik siker\u00e9nek kulcsa? N\u00e9zz\u00e9tek meg az edz\u00e9sterv\u00e9t \u00e9s az edz\u00e9shez val\u00f3 hozz\u00e1\u00e1ll\u00e1s\u00e1t.\" \/>\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\/phil-heath-edzesterve-es-etrendje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Phil Heath edz\u00e9sterve \u00e9s \u00e9trendje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Phil Heath a test\u00e9p\u00edt\u00e9s arca \u00e9s \u00f6tsz\u00f6r\u00f6s Mr. Olympia gy\u0151ztes. Miben rejlik siker\u00e9nek kulcsa? 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