{"id":274623,"date":"2019-11-12T12:28:00","date_gmt":"2019-11-12T11:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274623"},"modified":"2023-09-08T09:36:04","modified_gmt":"2023-09-08T07:36:04","slug":"doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/","title":{"rendered":"Doggcrapp: antrenament conceput pentru cre\u0219terea masei musculare \u0219i a for\u021bei"},"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\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Filosofia_antrenamentului_DC\" title=\"Filosofia antrenamentului DC\">Filosofia antrenamentului DC<\/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\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Planul_de_antrenament_cu_tehnica_Doggcrapp\" title=\"Planul de antrenament cu tehnica Doggcrapp\">Planul de antrenament cu tehnica Doggcrapp<\/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\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Alegeti_trei_tipuri_de_exercitii_preferate\" title=\"Alege\u021bi trei tipuri de exerci\u021bii preferate\">Alege\u021bi trei tipuri de exerci\u021bii preferate<\/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\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#De_ce_este_bine_sa_faceti_acelasi_tip_de_exercitii\" title=\"De ce este bine s\u0103 face\u021bi acela\u0219i tip de exerci\u021bii?\">De ce este bine s\u0103 face\u021bi acela\u0219i tip de exerci\u021bii?<\/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.ro\/blog\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Incalzirea\" title=\"\u00cenc\u0103lzirea\">\u00cenc\u0103lzirea<\/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.ro\/blog\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Doggcrap_si_numarul_de_repetari\" title=\"Doggcrap \u0219i num\u0103rul de repet\u0103ri\">Doggcrap \u0219i num\u0103rul de repet\u0103ri<\/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.ro\/blog\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Exemplu_unui_antrenament_split\" title=\"Exemplu unui antrenament split:\">Exemplu unui antrenament split:<\/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.ro\/blog\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Stretching_extrem\" title=\"Stretching extrem\">Stretching extrem<\/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.ro\/blog\/doggcrapp-antrenament-conceput-pentru-cresterea-masei-musculare-si-a-fortei\/#Bazele_filosofiei_nutritionale_DC\" title=\"Bazele filosofiei nutri\u021bionale DC\">Bazele filosofiei nutri\u021bionale DC<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Doggcrapp, prescurtat DC, este <strong>un sistem de antrenament conceput pentru a cre\u0219te masa muscular\u0103 \u0219i for\u021ba<\/strong>.&nbsp;Oamenii au \u00eenceput s\u0103 numeasc\u0103 aceast\u0103 metod\u0103 \u201eDoggcrapp\u201d datorit\u0103<strong>&nbsp;poreclei lui Dante Trudel,&nbsp; pe care a postat-o pentru prima dat\u0103 pe internet<\/strong>. Spre surprinderea lui, dup\u0103 ce a ap\u0103rut DC pe internet, acesta a fost asaltat de \u00eentreb\u0103ri, iar articolului s\u0103u ini\u021bial i s-au mai ad\u0103ugat<strong>&nbsp;118 pagini, iar ulterior a fost republicat pe internet.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/blog25-article-660x330.jpg\" alt=\"Doggcrapp: plan de antrenament\" width=\"843\" title=\"Doggcrapp: plan de antrenament\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em><strong>\u201dEste trist c\u0103 am r\u0103mas cu porecla Doggcrapp. Dac\u0103 a\u0219 putea da timpul \u00eenapoi, a\u0219 g\u0103si o denumire mult mai potrivit\u0103&nbsp; pentru metoda mea.\u201d&nbsp;<\/strong><\/em><\/span><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<p>DC a devenit un <strong>fenomen<\/strong> pe paginile de internet din domeniul culturismului. Trudel a \u00eenceput s\u0103 se antreneze <strong>de la&nbsp;20 de ani, c\u00e2nd avea 62 de kilograme<\/strong>. Datorit\u0103 metodei sale, a reu\u0219it s\u0103 ajung\u0103. \u00een c\u00e2\u021biva ani, la o greutate de 122-130 kg. Potrivit lui Trudel, culturi\u0219tii actuali sunt prea focusa\u021bi pe antrenamente \u0219i<strong>&nbsp;consider\u0103 c\u0103 un antrenament de intensitate ridicat\u0103 este o pierdere de timp.<\/strong> Tehnica&nbsp;Doggcrapp&nbsp;promoveaz\u0103 un antrenament incredibil de intens, care dureaz\u0103 maximum o or\u0103. Cu toate acestea, Trudel a men\u021bionat c\u0103 numai <strong>cei care fac culturism de cel pu\u021bin 3 ani, \u0219i care respect\u0103 o tehnic\u0103 corect\u0103 de execu\u021bie a exerci\u021biilor,&nbsp;<\/strong>ar trebui s\u0103 utilizeze aceast\u0103 form\u0103 de antrenament.<span style=\"color: #ff6600;\"> [1]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-547135342.jpg\" alt=\"Doggcrapp: plan de antrenament \" width=\"843\" height=\"567\" title=\"Doggcrapp: plan de antrenament \"\/><\/figure><\/div>\n\n\n\n<p><strong><em>\u201dImediat dup\u0103 ce am aflat ce tip de exerci\u021bii func\u021bioneaz\u0103 la mine, timpul de relaxare \u0219i num\u0103rul de repet\u0103ri, am \u00eenceput s\u0103 acumulez mas\u0103 muscular\u0103. O perioad\u0103 mai lung\u0103 de timp nu am reu\u0219it s\u0103 trec de 90 de kilograme. Nu am vrut s\u0103 pierd timp stagn\u00e2nd, a\u0219a c\u0103 am \u00eencercat ceva nou \u0219i diferit. \u00cen cele din urm\u0103, 140 de kilograme au devenit limita mea de greutate, dar ast\u0103zi \u00eencerc s\u0103 m\u0103 men\u021bin la o greutate \u201emai s\u0103n\u0103toas\u0103\u201d \u00een jur de 128 de kilograme \u0219i s\u0103 cobor treptat la 118 kilograme, unde mi-a\u0219 dori s\u0103 r\u0103m\u00e2n c\u00e2t mai mult timp.&nbsp;Am reu\u0219it s\u0103-mi ating obiectivele prin antrenamente incredibil de dificile \u0219i constante, \u00een ciuda construc\u021biei corpului meu. \u201d<\/em>&nbsp;<\/strong><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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp \u0219i principiile sale de baz\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Greut\u0103\u021bi ridicate progresiv<\/li><li>Un num\u0103r mai mic de exerci\u021bii, dar o frecven\u021b\u0103 mai mare a antrenamentului<\/li><li>Antrenament cu pauze \u00eentre repet\u0103ri, a\u0219a numitele Rest Pause<\/li><li>Stretching extrem<\/li><li>F\u0103r\u0103 carbohidra\u021bi seara&nbsp;<\/li><li>Exerci\u021bii cardio diminea\u021ba<\/li><li>Aport ridicat de proteine<\/li><li>Alternarea greut\u0103\u021bilor mari \u0219i men\u021binerea for\u021bei&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-958188414.jpg\" alt=\"Doggcrapp - principiile de baz\u0103\" width=\"843\" height=\"562\" title=\"Doggcrapp - principiile de baz\u0103\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Filosofia_antrenamentului_DC\"><\/span>Filosofia antrenamentului DC<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel este de p\u0103rere c\u0103<strong>&nbsp;un progres continuu este cea mai bun\u0103 modalitate pentru a cre\u0219te \u00een volum \u0219i for\u021b\u0103<\/strong>.&nbsp;\u00cen opinia sa, nu reu\u0219esc prea mul\u021bi culturi\u0219ti s\u0103 c\u00e2\u0219tige for\u021ba necesar\u0103, \u00een compara\u021bie cu postura lor dominant\u0103. De exemplu, repetarea \u00eempingerilor cu haltera deasupra capului av\u00e2nd o greutate de 90 de kilograme, v\u0103 pot aduce p\u00e2n\u0103 la un anumit nivel. <strong>Este imposibil&nbsp;s\u0103 trece\u021bi de la 90 de kilograme, la 120 de kilograme f\u0103r\u0103 a avea o cre\u0219tere notabil\u0103 a mu\u0219chilor umerilor.<\/strong> Acela\u0219i lucru este valabil \u0219i pentru alte exerci\u021biile complexe. Nu ve\u021bi vedea niciodat\u0103 un b\u0103rbat slab s\u0103 fac\u0103 genuflexiuni cu greut\u0103\u021bi de 200 kg sau s\u0103 fac\u0103 \u00eendrept\u0103ri cu 250 de kilograme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103 \u0219i for\u021b\u0103 este nevoie s\u0103 oferi\u021bi organismului un motiv de cre\u0219tere \u0219i regenerare.&nbsp;<strong>Utilizarea unor greut\u0103\u021bi mari for\u021beaz\u0103 sistemul nervos central (SNC) s\u0103 foloseasc\u0103 c\u00e2t mai mult\u0103 fibr\u0103 muscular\u0103.<\/strong> Datorit\u0103&nbsp;principiul \u00eenc\u0103rc\u0103rii treptate, ve\u021bi ad\u0103uga int\u00e2i greutatea \u0219i apoi veti cre\u0219te \u0219i num\u0103rul repet\u0103rilor pentru fiecare exerci\u021biu. Astfel, ve\u021bi asigura o adaptare constant\u0103 a mu\u0219chilor \u0219i&nbsp; se vor dezvolta sub stresul determinat de voi.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-952810710.jpg\" alt=\"Doggcrapp antrenament\" width=\"843\" height=\"562\" title=\"Doggcrapp antrenament\"\/><\/figure><\/div>\n\n\n\n<p>Doggcrapp include <strong>un num\u0103r mai mic de exerci\u021bii \u0219i o frecven\u021b\u0103 ridicat\u0103, cu pauze \u00eentre repet\u0103ri.<\/strong>&nbsp;Unul dintre motivele pentru care acest sistem, nu este la fel de popular ca alte programe este pentru c\u0103, implic\u0103 un num\u0103r mai mic de exerci\u021bii, ceea ce provoac\u0103 o dilem\u0103 \u00een comunitatea culturi\u0219tilor, care consider\u0103 c\u0103 <strong>un num\u0103r mare de exerci\u021bii este singurul mod de a cre\u0219te masa muscular\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em><strong>\u201eMu\u0219chii no\u0219tri nu pot vedea greut\u0103\u021bi \u0219i nu pot calcula num\u0103rul de repet\u0103ri, ci doar r\u0103spund la \u201e stres \u201d. Dac\u0103 sunt capabil s\u0103 \u00eei men\u021bin \u00een tensiune suficient timp, de ce a\u0219 avea nevoie s\u0103 mai adaug alte repet\u0103ri sau greut\u0103\u021bi\u201d<\/strong><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp este un <strong>antrenament extrem de intens<\/strong>. Nu v\u0103 l\u0103sa\u021bi convin\u0219i&nbsp;de num\u0103rul relativ mic de repet\u0103ri.<strong> \u00cenainte de fiecare exerci\u021biu, ve\u021bi efectua \u00eentre 3 \u0219i 5 serii cu intensitate submaximal\u0103<\/strong>, urmat\u0103 de o serie \u00een care trebuie s\u0103 depune\u021bi mult efort. Dup\u0103 terminarea acestei serii nu ar trebui s\u0103 mai fi\u021bi capabili s\u0103 face\u021bi alte repet\u0103ri.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-493833200_1_.jpg\" alt=\"Doggcrapp - tehnica exerci\u021biilor\" width=\"843\" height=\"562\" title=\"Doggcrapp - tehnica exerci\u021biilor\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planul_de_antrenament_cu_tehnica_Doggcrapp\"><\/span>Planul de antrenament cu tehnica Doggcrapp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe planuri de antrenament \u00een care pute\u021bi introduce aceast\u0103 tehnic\u0103. Am preg\u0103tit pentru voi un plan &#8211;<strong>&nbsp;V\u0103 antrena\u021bi de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>,&nbsp;dar \u00eemp\u0103r\u021bi\u021bi grupele musculare \u00een&nbsp;<strong>dou\u0103 antrenamente separate<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Antrenament 1<\/strong> &#8211;&nbsp; de exemplu: <em>piept, umeri, triceps, exerci\u021bii pentru spate<\/em><\/p>\n\n\n\n<p><strong>Antrenament 2<\/strong> &#8211; de exemplu:&nbsp;<em>&nbsp;biceps, antebra\u021b, gambe, cvadriceps \u0219i hamstrings&nbsp; &nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest plan ve\u021bi<strong> lucra cele mai grele grupe musculare la finalul antrenamentului.<\/strong> Aceste antrenamente se alterneaz\u0103 de trei ori pe parcursul a 2 s\u0103pt\u0103m\u00e2ni.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Luni (antrenament 1)<\/li><li>Miercuri (antrenament 2)<\/li><li>Vineri (antrenament 1)<\/li><li>Luni (antrenament 2)<\/li><li>Miercuri (antrenament 1)<\/li><li>Vineri (antrenament 2)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest mod de alternare a antrenamentelor<strong> formeaz\u0103 mas\u0103 muscular\u0103 pur\u0103.<\/strong> \u00cen timp ce alte persoane<strong>&nbsp;lucreaz\u0103 pieptul luni, dup\u0103 care mai trece o s\u0103pt\u0103m\u00e2n\u0103 p\u00e2n\u0103 \u00eel lucreaz\u0103 din nou, voi ve\u021bi lucra pieptul de 3 ori pe parcursul a dou\u0103 s\u0103pt\u0103m\u00e2ni.<\/strong> Cu alte cuvinte, al\u021bii vor lucra pieptul de 52 de ori pe an \u0219i mu\u0219chii vor cre\u0219te de 52 de ori. \u00cen schimb, voi ve\u021bi lucra pieptul de 78 de ori pe an \u0219i tot de at\u00e2tea ori va cre\u0219te \u0219i masa voastr\u0103 muscular\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/back-to-the-gym-how-to-train.jpg\" alt=\"Doggcrapp: antrenamentul split\" width=\"843\" height=\"562\" title=\"Doggcrapp: antrenamentul split\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alegeti_trei_tipuri_de_exercitii_preferate\"><\/span>Alege\u021bi trei tipuri de exerci\u021bii preferate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel v\u0103 recomand\u0103 s\u0103 <strong>alege\u021bi 3 exerci\u021bii pentru fiecare grup\u0103 muscular\u0103<\/strong> pe care le ve\u021bi alterna pe parcursul a dou\u0103 s\u0103pt\u0103m\u00e2ni. De exemplu, din exerci\u021biile pentru piept v\u0103 pute\u021bi alege exerci\u021bii de \u00eempins pe banc\u0103 \u00eenclinat\u0103, benchpress pe banc\u0103 declinat\u0103 (cu capul \u00een jos) \u0219i flutur\u0103ri cu gantere. <strong>Face\u021bi aceste exerci\u021bii p\u00e2n\u0103 c\u00e2nd nu ve\u021bi \u00eenceta s\u0103 ad\u0103uga\u021bi greut\u0103\u021bi, la fiecare dintre aceste exerci\u021bii.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentele pentru <strong>piept ar trebui<\/strong> s\u0103 arate astfel: :<\/p>\n\n\n\n<p><strong>Luni<\/strong> &#8211; <em>\u00eempins pe banc\u0103 \u00eenclinat\u0103<\/em><\/p>\n\n\n\n<p><strong>Vineri<\/strong> &#8211; <em>bench press pe banc\u0103 declinat\u0103<\/em><em>&nbsp;(cu capul \u00een jos)<\/em><\/p>\n\n\n\n<p><strong>Miercuri<\/strong> &#8211; <em>flutur\u0103ri cu gantere&nbsp;<\/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=\"De_ce_este_bine_sa_faceti_acelasi_tip_de_exercitii\"><\/span>De ce este bine s\u0103 face\u021bi acela\u0219i tip de exerci\u021bii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a profita din plin de antrenamentul DC, este esen\u021bial <strong>s\u0103 v\u0103 nota\u021bi greut\u0103\u021bile pe care le-a\u021bi folosit, precum \u0219i num\u0103rul de repet\u0103ri ale seriei principale, \u00eentr-un jurnal sau \u00eentr-o aplica\u021bie.<\/strong> Notarea exerci\u021biilor v\u0103 arat\u0103 cum avansa\u021bi \u0219i de asemenea, v\u0103 ajut\u0103 s\u0103 respecta\u021bi tehnica DC.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Practic, \u00eenseamn\u0103 c\u0103 dac\u0103 <strong>face\u021bi 11 repet\u0103ri pe bench press cu greut\u0103\u021bi de 100 de kilograme, data viitoare c\u00e2nd ve\u021bi face acela\u0219i exerci\u021biu (peste 2 s\u0103pt\u0103m\u00e2ni), va trebui s\u0103 face\u021bi mai mult de 11 repet\u0103ri cu&nbsp;aceea\u0219i greutate sau s\u0103 utiliza\u021bi mai mult de 100 de kilograme pentru acela\u0219i num\u0103r de repet\u0103ri<\/strong>. De asemenea, pute\u021bi cre\u0219te greutatea \u0219i num\u0103rul de repet\u0103ri \u00eentr-un singur antrenament.&nbsp;Dac\u0103 nu reu\u0219i\u021bi s\u0103 v\u0103 dep\u0103\u0219i\u021bi ultima performan\u021b\u0103, ve\u021bi pierde exerci\u021biul \u0219i va trebui s\u0103 \u00eel \u00eenlocui\u021bi cu altul. Aceasta este filosofia antrenamentului DC, ceva mai serioas\u0103 dec\u00e2t alte tipuri de antrenamente. De asemenea, un alt avantaj pe care \u00eel ave\u021bi este c\u0103 <strong>\u00eentregul progres \u00eel ave\u021bi notat \u00een detaliu.&nbsp;<\/strong>Oric\u00e2nd v\u0103 pute\u021bi uita cum a fost performan\u021ba voastr\u0103 de acum 6 luni \u0219i c\u00e2t s-a \u00eembun\u0103t\u0103\u021bit \u00een acest timp.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-614536236.jpg\" alt=\"Tehnica Doggrapp \" width=\"843\" height=\"562\" title=\"Tehnica Doggrapp \"\/><\/figure><\/div>\n\n\n\n<p>Ceea ce \u00eei descurajeaz\u0103 pe mul\u021bi la antrenamentul DC este faptul c\u0103 <strong>au o singur\u0103 serie de lucru dintr-un exerci\u021biu pentru fiecare grup\u0103 muscular\u0103, lucru pe care ar trebui s\u0103 \u00eel fac\u0103 p\u00e2n\u0103 la epuizare.<\/strong>&nbsp;Antrenamentul DC seam\u0103n\u0103 cu sistemul de exerci\u021bii pe care \u00eel practic\u0103 cunoscutul Dorian Yates, Mr. Olympia. Seria de exerci\u021bii ar trebui s\u0103 fie una dintre cele mai grele serii pe care le-a\u021bi f\u0103cut. Majoritatea exerci\u021biilor trebuie realizate cu pauze \u00eentre repet\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #339966;\"><em><strong><span style=\"color: #000000;\">\u201ePentru mul\u021bi culturismul \u00eenseamn\u0103&nbsp;obsesie \u0219i presiune, \u00een loc de ra\u021bionament deductiv. A\u0219 dori ca oamenii s\u0103 \u00eenceap\u0103 s\u0103 se g\u00e2ndeasc\u0103 cum ajung din punctul A \u00een punctul B, c\u00e2t mai repede posibil.&nbsp;Nu spun c\u0103 am construit cel mai bun mod de a cre\u0219te masa muscular\u0103, dar am ar\u0103tat c\u0103 este posibil s\u0103 urgentezi.\u201d&nbsp;<\/span>&nbsp;<\/strong><\/em><\/span><span style=\"color: #ff6600;\">[1]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-485265488.jpg\" alt=\"Doggcrapp: jurnal fitness\" width=\"843\" height=\"562\" title=\"Doggcrapp: jurnal fitness\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Incalzirea\"><\/span>\u00cenc\u0103lzirea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a efectua <strong>seria principal\u0103 \/ seria de lucru, trebuie s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi corespunz\u0103tor grupa muscular\u0103 pe care urmeaz\u0103 s\u0103 o antrena\u021bi.<\/strong> \u00cenc\u0103lzirea este extrem de important\u0103 \u00een cazul antrenamentelor DC pentru a evita accident\u0103rile c\u00e2nd folosi\u021bi greut\u0103\u021bille mari.&nbsp;Prin urmare, cu c\u00e2t face\u021bi mai multe serii de \u00eenc\u0103lzire, cu at\u00e2t mai mult sunte\u021bi mai bine preg\u0103ti\u021bi pentru cea mai important\u0103 serie de exerci\u021bii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478985480.jpg\" alt=\"Doggcrapp - \u00eenc\u0103lzire\" width=\"843\" height=\"562\" title=\"Doggcrapp - \u00eenc\u0103lzire\"\/><\/figure><\/div>\n\n\n\n<p>V\u0103 explic\u0103m pe <strong>urm\u0103torul exemplu:<\/strong><\/p>\n\n\n\n<p>Obiectivul vostru este s\u0103 face\u021bi genuflexiuni cu haltera, cu greut\u0103\u021bi de 150 de kilograme, a c\u00e2te 15-20 de repet\u0103ri. <strong>\u00cenainte de a \u00eencepe aceast\u0103 serie, este bine s\u0103 face\u021bi cel pu\u021bin 5 serii de \u00eenc\u0103lzire<\/strong> folosind greut\u0103\u021bi de 70, 80, 90, 100 \u0219i 120 de kilograme. Pentru grupele musculare mai mici,&nbsp;cum ar fi bicepsul, dou\u0103 serii de \u00eenc\u0103lzire vor fi suficiente, deoarece bicepsul este considerat un mu\u0219chi ajut\u0103tor pentru alte exerci\u021bii.<\/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=\"Doggcrap_si_numarul_de_repetari\"><\/span>Doggcrap \u0219i num\u0103rul de repet\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 efectuarea seriei de \u00eenc\u0103lzire,&nbsp;<strong>alege\u021bi greutatea pentru ultima serie principal\u0103.<\/strong> Face\u021bi c\u00e2t mai multe repet\u0103ri p\u00e2n\u0103 ajunge\u021bi la epuizare. Pentru partea superioar\u0103 a corpului, num\u0103rul de seriii variaz\u0103 \u00eentre 10 \u0219i 15 repet\u0103ri, iar pentru picioare 15-20 de repet\u0103ri. Aceaste serii trebuie divizate \u00een 3 p\u0103r\u021bi, cu o pauz\u0103 <strong>de 10 -15 inspir\u0103ri ad\u00e2nci.<\/strong> De exemplu, un bench press pe banca \u00eenclinat\u0103 cu bar\u0103 cu 10-15 repet\u0103ri, ar trebui s\u0103 arate astfel: <strong>7-8 repet\u0103ri p\u00e2n\u0103 la epuizare, pune\u021bi greut\u0103\u021bile la podea, face\u021bi pauz\u0103, dup\u0103 care mai face\u021bi 2-4 repet\u0103ri,<\/strong>&nbsp;din nou pauz\u0103 \u0219i ultimele 1-2 repet\u0103ri. De\u0219i este vorba de o serie de lucru, cu ajutorul pauzelor scurte \u00eentre repet\u0103ri, practic, ave\u021bi trei serii de lucru rapide \u0219i efectuate \u00een mod consecutiv. \u00cen timpul pauzei nu trebuie <strong>s\u0103 \u021bine\u021bi \u00een continuare greut\u0103\u021bile<\/strong>. Scopul inspir\u0103rilor ad\u00e2nci este l\u0103rgirea diafragmei c\u00e2t mai mult posibil, maximiz\u00e2nd astfel aportul de oxigen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 c\u00e2teva excep\u021bii referitoare la pauzele dintre exerci\u021bii. <strong>Exerci\u021biile mai complicate precum, \u00eendrept\u0103rile cu haltera din aplecat, genuflexiunile sau \u00eendrept\u0103rile, sunt \u00eemp\u0103r\u021bite \u00een 2 serii<\/strong>. \u00cen prima serie ar trebui s\u0103 face\u021bi \u00eentre 8 \u0219i 10 repet\u0103ri \u0219i ulterior s\u0103 face\u021bi o pauz\u0103 de aproximativ 30 de secunde. Imediat dup\u0103 ar trebui s\u0103 continua\u021bi cu a doua serie, iar \u00een total ar trebui s\u0103 face\u021bi \u00eentre 15 \u0219i 20 de repet\u0103ri.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/HardHeavyAndSmart_620x4452.jpg\" alt=\"Doggcrap: num\u0103rul de repet\u0103ri\" width=\"843\" height=\"562\" title=\"Doggcrap: num\u0103rul de repet\u0103ri\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exemplu_unui_antrenament_split\"><\/span>Exemplu unui antrenament split:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Luni:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00eempins cu gantere pe banca \u00eenclinat\u0103<\/li><li>\u00eempins la umeri din picioare<\/li><li>\u00eempins din culcat cu priz\u0103 \u00eengust\u0103<\/li><li>ramat la helcometru din \u0219ez\u00e2nd&nbsp;<\/li><li>\u00eendrept\u0103ri<\/li><\/ul>\n\n\n\n<p>Miercuri<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>flexii cu haltera pentru bicepsi<\/li><li>flexii ciocan cu gantere<\/li><li>extensii cu bara deasupra capului din \u0219ezut<\/li><li>flexii inverse cu bara<\/li><li>genuflexiuni cu bara \u00een spate<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vineri&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00eempins la piept cu haltera din plan \u00eenclinat, unghi de 15 -30 de grade<\/li><li>\u00eempins cu gantere din \u0219ezut<\/li><li>flot\u0103ri la paralele<\/li><li>trac\u021biuni cu greut\u0103\u021bi<\/li><li>ramat cu bara din aplecat<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stretching_extrem\"><\/span>Stretching extrem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 stretchingul este executat corect,&nbsp;<strong>masa muscular\u0103 se reface \u0219i cre\u0219te.<\/strong> Stretchingul extrem ar trebui realizat dup\u0103 antrenament \u0219i ar trebui s\u0103 includ\u0103 toate grupele musculare. De exemplu, dac\u0103 finaliza\u021bi seria de \u00eempins pe banc\u0103 \u00eenclinat\u0103, continua\u021bi cu o alt\u0103 serie cu greut\u0103\u021bi relativ mari. <strong>Inspira\u021bi profund \u0219i \u021bine\u021bi-v\u0103 respira\u021bia timp de 10 secunde.<\/strong> Expira\u021bi \u0219i \u00eencerca\u021bi s\u0103 face\u021bi cel mai puternic stretching \u0219i r\u0103m\u00e2ne\u021bi \u00een pozi\u021bia aceasta aproximativ 45 &#8211; 50 de secunde. De\u0219i o s\u0103 v\u0103 doar\u0103, <strong>scopul unui stretching extrem este \u00eentinderea&nbsp;fibrelor musculare<\/strong>&nbsp;\u0219i cre\u0219terea poten\u021bialului de umplere muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gambe &#8211;<\/strong> pe aparatul pentru extensii \u00een picioare, alege\u021bi o greutate medie. <strong>\u00cencet, \u00eencorda\u021bi mu\u0219chii prin extensie<\/strong>. Men\u021bine\u021bi aceast\u0103 pozi\u021bie cel pu\u021bin 60 de secunde. <strong>Nu uita\u021bi s\u0103 respira\u021bi ad\u00e2nc pe tot parcursul stretchingului<\/strong> pentru a&nbsp;maximiza relaxarea muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 <strong>terminarea exerci\u021biilor pentru gambe, pune\u021bi \u00een fa\u021ba voastr\u0103 o bar\u0103 la o \u00een\u0103l\u021bime<\/strong> pe care o considera\u021bi suficient de mare pentru a face urm\u0103torul exerci\u021biu de stretching. Sta\u021bi cu fa\u021ba c\u0103tre bar\u0103 \u0219i pune\u021bi piciorul drept pe bar\u0103. Spatele ar trebui s\u0103 fie drept, iar la piciorul st\u00e2ng ar trebui s\u0103 sim\u021bi\u021bi o durere intens\u0103, pe tot parcursul exerci\u021biului de stretching.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-517308282.jpg\" alt=\"Doggcrapp: stretching\" width=\"843\" height=\"562\" title=\"Doggcrapp: stretching\"\/><\/figure><\/div>\n\n\n\n<p><strong>Cvadriceps<\/strong> &#8211; \u00eencepe\u021bi la fel ca \u0219i \u00een cazul gambelor. <strong>\u00cen cazul de fa\u021b\u0103, nu v\u0103 pune\u021bi piciorul pe bar\u0103, o apuca\u021bi cu ambele m\u00e2ini la nivelul umerilor,<\/strong> iar mijlocul corpului ar trebui s\u0103 fie sub bar\u0103 \u0219i picioarele orientate \u00een fa\u021b\u0103. \u00cens\u0103, este necesar s\u0103 sta\u021bi pe v\u00e2rful picioarelor. Cu c\u00e2t ve\u021bi \u00eencerca s\u0103 \u00eenainta\u021bi \u00een aceast\u0103 pozi\u021bie, cu at\u00e2t ve\u021bi sim\u021bi \u0219i mai mult stretchingul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spate<\/strong>&nbsp;&#8211; <strong>v\u0103 ag\u0103\u021ba\u021bi de bara<\/strong>&nbsp;cu priz\u0103 larg\u0103 \u0219i <strong>\u00eencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi \u00een pozi\u021bia de start a exerci\u021biului<\/strong>, cu m\u00e2inile drepte. Dac\u0103 reu\u0219i\u021bi s\u0103 sta\u021bi f\u0103r\u0103 probleme \u00een aceast\u0103 pozi\u021bie mai mult de 60 de secunde, v\u0103 pute\u021bi ad\u0103uga greut\u0103\u021bile.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-479009610.jpg\" alt=\"Doggcrapp - planul de antrenament\" width=\"843\" title=\"Doggcrapp - planul de antrenament\"\/><\/figure><\/div>\n\n\n\n<p><strong>Piept<\/strong> &#8211; proceda\u021bi ca \u0219i cum a\u021bi face<strong> flutur\u0103ri cu gantere pe banc\u0103 \u00eenclinat\u0103<\/strong>. Folosi\u021bi aproximativ jum\u0103tate din greut\u0103\u021bile pe care le folosi\u021bi \u00eentr-o serie de lucru. Pozi\u021bia ini\u021bial\u0103 este cu m\u00e2inile \u00eentinse \u00een fa\u021b\u0103. Cobor\u00e2\u021bi \u00eencet greut\u0103\u021bile,<strong> f\u0103r\u0103 s\u0103&nbsp;atinge\u021bi pozi\u021bia final\u0103 de flutur\u0103ri.<\/strong>&nbsp; Aici, \u00eencerca\u021bi s\u0103 men\u021bine\u021bi din nou greutatea, timp de cel pu\u021bin 60 de secunde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Umeri<\/strong> &#8211; fixa\u021bi o bar\u0103 pe stand,&nbsp;<strong>aproximativ la \u00eenal\u021bimea umerilor vo\u0219tri, \u0219i sta\u021bi cu spatele la bar\u0103.<\/strong> Apuca\u021bi bara cu palmele orientate \u00een sus.&nbsp;\u00cen timp ce \u021bine\u021bi bara, \u00eencerca\u021bi s\u0103 v\u0103 \u00eendep\u0103rta\u021bi c\u00e2t mai mult de aceasta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biceps<\/strong> &#8211; procedura este aceea\u0219i ca \u0219i pentru umeri, <strong>singura diferen\u021b\u0103 este c\u0103 prinde\u021bi bara cu palmele orientate \u00een jos.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Triceps<\/strong> &#8211; lua\u021bi o ganter\u0103 de greutate medie. <strong>\u00cen \u0219ezut, \u00een pozi\u021bia de ridic\u0103ri de triceps, cobor\u00e2\u021bi greutatea \u00eencet cu ambele m\u00e2ini p\u00e2n\u0103 la \u00eentinderea mu\u0219chiului.<\/strong> Men\u021bine\u021bi tricepsul \u00een stretching sub greutate, aproximativ 60 de secunde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>\u201eRecomand \u00eenlocuirea antrenamentului DC dup\u0103 \u0219ase , opt s\u0103pt\u0103m\u00e2ni cu o faz\u0103 de \u00eentre\u021binere de 10-14 zile.&nbsp;\u00cen aceast\u0103 perioad\u0103, pute\u021bi elimina o mas\u0103 din dieta voastr\u0103 \u0219i pute\u021bi face antrenamentele numai pentru a v\u0103 men\u021bine greutatea.&nbsp;Ideea este s\u0103 v\u0103 recupera\u021bi complet \u0219i s\u0103 v\u0103 preg\u0103ti\u021bi mental pentru urm\u0103toarele 6 &#8211; 8 s\u0103pt\u0103m\u00e2ni de antrenament greu\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>Cardio<\/p>\n\n\n\n<p>Exerci\u021biile cardio <strong>reprezint\u0103 un alt element important pentru Doggcrapp pe care nu trebuie s\u0103 le rata\u021bi.<\/strong> Av\u00e2nd \u00een vedere c\u0103, antrenamentele \u00een sine sunt foarte intense, ar trebui s\u0103 face\u021bi exerci\u021bii cardio \u00een zilele de odihn\u0103.&nbsp;Trudel recomand\u0103 3 &#8211; 4 antrenamente cardio de intensitate mic\u0103 pe s\u0103pt\u0103m\u00e2n\u0103, <strong>\u00eentr-un interval de 30 \u0219i 40 de minute.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, Trudel este de p\u0103rere c\u0103 a\u0219a-numitul <strong>\u201ecardio fasted\u201d,<\/strong> adic\u0103 exerci\u021biile cardio pe stomacul gol, sunt cele mai bune, deoarece gr\u0103simea este transformat\u0103 \u00een energie, \u00een loc de glicogen. Cu toate acestea, pentru a face cardio nu este necesar s\u0103 merge\u021bi la sala de sport. O plimbare simpl\u0103 sau mersul mai rapid reprezint\u0103 o alternativ\u0103 excelent\u0103.&nbsp;<strong>Trudel este de asemenea, complet \u00eempotriva antrenamentelor cardio extrem de intense<\/strong> \u0219i crede c\u0103 aceast\u0103 form\u0103 de antrenament nu va oferi organismului o recuperare adecvat\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-822194608.jpg\" alt=\"Doggcrapp \u0219i exerci\u021bii cardio\" width=\"843\" height=\"562\" title=\"Doggcrapp \u0219i exerci\u021bii cardio\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bazele_filosofiei_nutritionale_DC\"><\/span>Bazele filosofiei nutri\u021bionale DC<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Cre\u0219terea aportului proteic de la 1,5 p\u00e2n\u0103 la 2 grame per kilogram greutate corporal\u0103.<\/li><li>M\u0103rirea aportul de lichide \u00een func\u021bie de cantitatea de proteine. Dac\u0103 de exemplu, consuma\u021bi 1,5 g de proteine pe kilogram greutate corporal\u0103, atunci ar trebui s\u0103 be\u021bi cel pu\u021bin 5 litri de ap\u0103 pe zi.&nbsp;<\/li><li>Pe l\u00e2ng\u0103 carbohidra\u021bii pe care \u00eei consuma\u021bi imediat dup\u0103 antrenament, dup\u0103 ora 18 nu ar trebui s\u0103 mai consuma\u021bi carbohidra\u021bi. Acest lucru se recomand\u0103, \u00een special pentru antrenamentul cardio matinal, pe care ar trebui s\u0103 \u00eel face\u021bi cu un nivel de glicogen redus.&nbsp;<\/li><li>Combina\u021bi proteinele cu carbohidra\u021bi sau gr\u0103simi.&nbsp;\u00cencerca\u021bi s\u0103 evita\u021bi cantit\u0103\u021bi mari din ace\u0219ti trei macronutrien\u021bi la o singur\u0103 mas\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-533312369.jpg\" alt=\"Doggcrapp \u0219i alimenta\u021bia\" width=\"843\" height=\"562\" title=\"Doggcrapp \u0219i alimenta\u021bia\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Por\u021biile de m\u00e2mncare ce con\u021bin <a href=\"https:\/\/gymbeam.ro\/proteine\" class=\"ek-link\">proteine<\/a> \u0219i carbohidra\u021bi se consum\u0103 astfel: mai \u00eent\u00e2i proteinele, fibrele \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legumele <\/a>pe locul doi, iar la final sunt carbohidra\u021bii. Aceast\u0103 modalitate este foarte simpl\u0103, deoarece dup\u0103 ce a\u021bi m\u00e2ncat jum\u0103tate din friptur\u0103, salata \u0219i broccolii sunte\u021bi s\u0103tui, a\u0219a c\u0103 nu ve\u021bi mai consuma to\u021bi carbohidra\u021bii. <\/li><li>Dac\u0103 ave\u021bi intoleran\u021bi la carbohidra\u021bi, cere\u021bi sfatul unui nutri\u021bionist sau antrenorului vostru pentru a v\u0103 preg\u0103ti un regim alimentar adecvat. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-873110770.jpg\" alt=\"   \" width=\"843\" title=\"   \"\/><\/figure><\/div>\n\n\n\n<p><strong><em>\u201d\u00cen concluzie, for\u021ba\u021bi corpul vostru s\u0103 creasc\u0103 c\u00e2t mai mult \u0219i de asemenea s\u0103 arde\u021bi gr\u0103simea corporal\u0103.\u201d&nbsp;<\/em><\/strong><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<p>Trudel a antrenat&nbsp;<strong>clien\u021bi cu m\u0103rimi \u0219i posturi diferite \u0219i&nbsp;declar\u0103 c\u0103 a ob\u021binut rezultate de invidiat cu fiecare dintre ei.<\/strong> Doggcrapp este conceput pentru o cre\u0219tere muscular\u0103 extrem\u0103 \u0219i nu este potrivit pentru cei care nu doresc s\u0103 fie culturisti serio\u0219i. De\u0219i,&nbsp;<strong>acesta nu este un antrenament clasic pentru cre\u0219tere a masei musculare al culturi\u0219tilor, seria principal\u0103 este realizat\u0103 extrem de intens \u0219i necesit\u0103 for\u021b\u0103 psihic\u0103 \u0219i disciplin\u0103.<\/strong> Con\u021binutul de proteine pe care trebuie s\u0103 \u00eel consuma\u021bi v\u0103 \u021bine \u00een fr\u00e2u. Trudel sus\u021bine c\u0103 sistemul DC nu poate \u00een\u0219ela, \u00eentruc\u00e2t versiunea simplificat\u0103 nu va da acelea\u0219i rezultate. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce p\u0103rere ave\u021bi despre antrenamentul DC? <strong>\u00cei oferi\u021bi o \u0219ans\u0103 sau mai degrab\u0103 lucra\u021bi grupele musculare folosind mai multe exerci\u021bii?&nbsp;<\/strong> Scrie\u021bi-ne \u00een comentarii, care este planul de antrenament pe care \u00eel folosi\u021bi pentru formarea masei musculare. Dac\u0103 v-a pl\u0103cut articolul nostru, <strong>nu uita\u021bi s\u0103-l 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-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Doggcrapp este o metod\u0103 de antrenament pentru cre\u0219terea masei musculare. Afla\u021bi cum s\u0103 ave\u021bi antrenamente intense cu mai pu\u021bine exerci\u021bii, dar rezultate bune!<\/p>\n","protected":false},"author":25,"featured_media":107721,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7190,6890,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274623","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","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>Doggcrapp: antrenament conceput pentru cre\u0219terea masei musculare \u0219i a for\u021bei - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Doggcrapp este o metod\u0103 de antrenament pentru cre\u0219terea masei musculare. 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