{"id":275897,"date":"2016-10-12T09:53:00","date_gmt":"2016-10-12T07:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275897"},"modified":"2023-08-31T09:23:58","modified_gmt":"2023-08-31T07:23:58","slug":"ronnie-coleman-edzesterve-etrendje-es-interview","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/ronnie-coleman-edzesterve-etrendje-es-interview\/","title":{"rendered":"Ronnie Coleman edz\u00e9sterve, \u00e9trendje, \u00e9s interview"},"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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#Ronnie_Coleman_adatai\" title=\"Ronnie Coleman adatai\">Ronnie Coleman adatai<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#Ronnie_meretei\" title=\"Ronnie m\u00e9retei\">Ronnie m\u00e9retei<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#Erdekessegek_Colemanrol\" title=\"\u00c9rdekess\u00e9gek Colemanr\u00f3l\">\u00c9rdekess\u00e9gek Colemanr\u00f3l<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#A_legjelentosebb_versenyek\" title=\"A legjelent\u0151sebb versenyek\">A legjelent\u0151sebb versenyek<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#Ronnie_Coleman_es_a_testepiteshez_valo_hozzaallas\" title=\"Ronnie Coleman \u00e9s a test\u00e9p\u00edt\u00e9shez val\u00f3 hozz\u00e1\u00e1ll\u00e1s\">Ronnie Coleman \u00e9s a test\u00e9p\u00edt\u00e9shez val\u00f3 hozz\u00e1\u00e1ll\u00e1s<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#Ronnie_Coleman_edzesterve\" title=\"Ronnie Coleman edz\u00e9sterve\">Ronnie Coleman edz\u00e9sterve<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#Ronnie_Coleman_es_a_taplalkozas\" title=\"Ronnie Coleman \u00e9s a t\u00e1pl\u00e1lkoz\u00e1s\">Ronnie Coleman \u00e9s a t\u00e1pl\u00e1lkoz\u00e1s<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#GymBeam_interview_Ronnie_Coleman-el\" title=\"GymBeam interview Ronnie Coleman-el&nbsp;\">GymBeam interview Ronnie Coleman-el&nbsp;<\/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\/ronnie-coleman-edzesterve-etrendje-es-interview\/#A_bodybuildingcom_interview-ja_Ronnie_Coleman-nal\" title=\"A bodybuilding.com interview-ja Ronnie Coleman-nal\">A bodybuilding.com interview-ja Ronnie Coleman-nal<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ronnie Dean Coleman 1964 m\u00e1jus 13-\u00e1n sz\u00fcletett. Az amerikai sz\u00e1rmaz\u00e1s\u00fa<strong> profi test\u00e9p\u00edt\u0151 8 Mr. Olympia c\u00edmmel <\/strong>is b\u00fcszk\u00e9lkedhet, ami vil\u00e1grekordnak sz\u00e1m\u00edt. Ezenk\u00edv\u00fcl pedig m\u00e9g az <strong>IFBB Professional <\/strong>versenyben is rekordmennyis\u00e9g\u0171 gy\u0151zelmet aratott, \u00f6sszesen 26-szor nyerte el a legjobbnak j\u00e1r\u00f3 d\u00edjat. <em>Hihetetlen, ugye?<\/em> A rengeteg gy\u0151zelemnek k\u00f6sz\u00f6nheti, hogy minden id\u0151k egyik legjobb test\u00e9p\u00edt\u0151jek\u00e9nt van sz\u00e1mon tartva. Term\u00e9szetesen mi sem gondoljuk ez m\u00e1sk\u00e9nt.<\/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-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<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"466\" height=\"582\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/RONNIE_COLEMAN.jpg\" alt=\"Ronnie Coleman\" class=\"wp-image-405872\" title=\"Ronnie Coleman - tr\u00e9nink a z\u00e1kladn\u00ed parametry\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/RONNIE_COLEMAN.jpg 466w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/RONNIE_COLEMAN-320x400.jpg 320w\" sizes=\"auto, (max-width: 466px) 100vw, 466px\" \/><figcaption>A fot\u00f3 szerz\u0151je: Revanzo Hellas<br>https:\/\/commons.wikimedia.org\/wiki\/File:RONNIE_COLEMAN.jpg<\/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\"><span class=\"ez-toc-section\" id=\"Ronnie_Coleman_adatai\"><\/span>Ronnie Coleman adatai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sz\u00fclet\u00e9si d\u00e1tum:<\/strong> 1964 m\u00e1jus 13.<\/li><li><strong>Sz\u00fclet\u00e9si hely:<\/strong> Monroe, Louisiana<\/li><li><strong>Versenyid\u0151szakon k\u00edv\u00fcli tests\u00faly:<\/strong> 143 kg<\/li><li><strong>Versenys\u00faly:<\/strong> 136 kg<\/li><li><strong>Magass\u00e1g:<\/strong> 180 cm<\/li><\/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=\"Ronnie_meretei\"><\/span>Ronnie m\u00e9retei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mellkas:<\/strong>&nbsp;147 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Der\u00e9k:<\/strong>&nbsp;105 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Karok:<\/strong>&nbsp;58,5 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Alkar:<\/strong>&nbsp;46 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>L\u00e1bak:<\/strong>&nbsp;88 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00e1dli:<\/strong>&nbsp;53 cm&nbsp;<span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/li><\/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=\"Erdekessegek_Colemanrol\"><\/span>\u00c9rdekess\u00e9gek Colemanr\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 1986-ban kit\u00fcntet\u00e9ssel v\u00e9gzett a Grambling State Egyetem k\u00f6nyvel\u0151i szak\u00e1n<\/p>\n\n\n\n<p>\u2022 1989 \u00e9s 2000 k\u00f6z\u00f6tt rend\u0151rk\u00e9nt dolgozott Arlington v\u00e1rosban, Texasban, majd tartal\u00e9kos tisztk\u00e9nt 2003-ig.<\/p>\n\n\n\n<p>\u2022 1990-ben a&nbsp;Mr. Texas versenyen legy\u0151zte az edz\u0151j\u00e9t, Dobsont.<\/p>\n\n\n\n<p>\u2022 2013-ban Ronnie becs\u00fclt \u00e9rt\u00e9ke 10 milli\u00f3 doll\u00e1r volt.<span style=\"color: #ff9900;\"><em> [2]<\/em><\/span><\/p>\n<\/div>\n<\/div>\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<\/div><\/div>\n\n\n\n<p><strong>A m\u0171t\u00e9tek, amelyeken Ronnie \u00e1tesett<\/strong><\/p>\n\n\n\n<p>\u2022 2007 decembere &#8211; laminekt\u00f3mia (a h\u00e1ts\u00f3 csigolya\u00edv elt\u00e1vol\u00edt\u00e1sa), L4 \u00e9s L5 k\u00f6z\u00f6tti porckorong<\/p>\n\n\n\n<p>\u2022 2011 j\u00faliusa \u2013 porckorong dekompresszi\u00f3 (a gerinccsatorna idegfelszabad\u00edt\u00e1sa) L3-L4<\/p>\n\n\n\n<p>\u2022 2011 decembere \u2013 a nyaki csigoly\u00e1k \u00f6sszek\u00f6t\u00e9se, C4-C6<\/p>\n\n\n\n<p>\u2022 2014 j\u00faliusa \u2013 baloldali cs\u00edp\u0151iz\u00fclet prot\u00e9zis<\/p>\n\n\n\n<p>\u2022 2014 augusztusa &#8211; jobboldali cs\u00edp\u0151iz\u00fclet prot\u00e9zis<\/p>\n\n\n\n<p>\u2022 2015 j\u00faliusa \u2013 porckorong \u00f6sszek\u00f6t\u00e9s L3-L4<\/p>\n\n\n\n<p>\u2022 2016 febru\u00e1rja \u2013 11 \u00f3r\u00e1s gerincm\u0171t\u00e9t <span style=\"color: #ff9900;\"><em>[3]&nbsp;<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cEgy \u00e1tlagos napom valahogy \u00edgy n\u00e9z ki: t\u00e1pl\u00e1lkoz\u00e1s, edz\u00e9s \u00e9s alv\u00e1s.\u201d <\/em><span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ronnie, az egykori rend\u0151r, a&nbsp;vil\u00e1g legnagyobb test\u00e9p\u00edt\u0151i k\u00f6z\u00e9 tartozik, \u00e9s ez a&nbsp;j\u00f6v\u0151ben sem lesz m\u00e1sk\u00e9nt. Mindezt nem csak a&nbsp;rengeteg d\u00edjnak \u00e9s gy\u0151zelemnek k\u00f6sz\u00f6nheti. \u00dagy is mondhatn\u00e1nk, hogy \u0151 lett az izomt\u00f6meg-\u00e9p\u00edt\u00e9s <strong>\u00faj mintak\u00e9pe<\/strong>. Az egyik versenyen Coleman a&nbsp;legnagyobb test\u00e9p\u00edt\u0151k\u00e9nt vonult be a k\u00f6ztudatba, ugyanis a&nbsp;m\u00e9rleg <strong>hihetetlen\u00fcl magas sz\u00e1mot, 136 kg-ot<\/strong> mutatott.<\/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=\"A_legjelentosebb_versenyek\"><\/span>A legjelent\u0151sebb versenyek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2006 Mr. Olympia &#8211; 2. hely<\/p>\n\n\n\n<p>2002 Grand Prix Holland &#8211; 1. hely<\/p>\n\n\n\n<p>2001 Arnold Classic &#8211; 1. hely<\/p>\n\n\n\n<p>2001 New Zealand Grand Prix &#8211; 1. hely<\/p>\n\n\n\n<p>2000 Grand Prix England &#8211; 1.hely<\/p>\n\n\n\n<p>1999-2000 Mr. Texas &#8211; 1. hely<\/p>\n\n\n\n<p>1998-2005 Mr. Olympia &#8211; 1. hely<\/p>\n\n\n\n<p>1990 Mr. Texas &#8211; 1. hely <span style=\"color: #ff9900;\"><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<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"635\" height=\"568\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png\" alt=\"Ronnie Coleman\" class=\"wp-image-405893\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png 635w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5-400x358.png 400w\" sizes=\"auto, (max-width: 635px) 100vw, 635px\" \/><figcaption>A fot\u00f3t k\u00e9sz\u00edtette: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png<\/figcaption><\/figure><\/div>\n\n\n\n<p>Miut\u00e1n 1998-ban az akkori Mr. Olympia bajnok, <strong>Dorian Yates bejelentette, hogy visszavonul,<\/strong> Ronnie Coleman szerezte meg ezt a val\u00f3ban n\u00edv\u00f3s c\u00edmet. A k\u00f6vetkez\u0151 k\u00e9t \u00e9vben Ronnie volt az els\u0151, gond n\u00e9lk\u00fcl legy\u0151z\u00f6tt mindenkit. 2001-ben <strong>Jay Cutler<\/strong> m\u00e1r vesz\u00e9lyt jelentett Ronniera n\u00e9zve. Egy \u00e9vre r\u00e1 Jay Cutler \u00fagy d\u00f6nt\u00f6tt, hogy jelent\u0151sebb izomt\u00f6meg-\u00e9p\u00edt\u00e9sbe kezd, \u00e9s emiatt nem vesz r\u00e9szt a versenyen. R\u00f6viddel a 2002-es Mr. Olympia ut\u00e1n, a GNC Show of Strenght versenyen Gunter Shlierkampnak <strong>siker\u00fclt Ronnie f\u00f6l\u00e9 kerekednie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor a&nbsp;k\u00f6vetkez\u0151 \u00e9ven Jay Cutler bejelentette, hogy visszat\u00e9r, Ronnie kiss\u00e9 h\u00e1tt\u00e9rbe szorult, ami az internetes f\u00f3rumokat \u00e9s a&nbsp;test\u00e9p\u00edt\u00e9ssel foglalkoz\u00f3 magazinokat illeti. <strong>Viszont minden egy csap\u00e1sra megv\u00e1ltozott<\/strong>, amikor Ronnie 2003-ban a&nbsp;sz\u00ednpadra l\u00e9pett <strong>a&nbsp;maga hihetetlen 130 kg-j\u00e1val<\/strong>. Az emberi szervezet csak csod\u00e1val hat\u00e1ros m\u00f3don k\u00e9pes 130 kg-ot nyomni, mik\u00f6zben csup\u00e1n 5 kg testzs\u00edrral rendelkezik! Ronnie 2004-ben is gy\u0151zni tudott, ekkor 134 kg volt a&nbsp;tests\u00falya, de nem volt annyira form\u00e1s, mint az el\u0151z\u0151 \u00e9veken. <strong>2005-ben nyerte el utolj\u00e1ra, vagyis m\u00e1r nyolcadszor a c\u00edmet<\/strong>. <span style=\"color: #ff9900;\"><em>[5]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cKem\u00e9ny munka \u00e9s edz\u00e9s. Nem l\u00e9tezik semmif\u00e9le titkos m\u00f3dszer. Kem\u00e9nyen edzek, nagy s\u00falyokat emelek, \u00e9s \u00e9n akarok lenni a legjobb az eg\u00e9sz vil\u00e1gon.\u201d&nbsp;<span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A nyolc sikeres \u00e9v alatt 2003-ban a teste <strong>kifejezetten figyelemre m\u00e9lt\u00f3, szinte sokkol\u00f3 volt<\/strong>. Ugyan k\u00e9s\u0151bb m\u00e9g nagyobb \u00e9s nehezebb lett, a k\u00f6vetkez\u0151 \u00e9vekben <strong>az izmai asszimetrikusak<\/strong> lettek. A 2003-as testalkata volt <strong>a nagys\u00e1g \u00e9s a szimmetria legt\u00f6k\u00e9letesebb egy\u00fcttese<\/strong>, amelyet ember valaha k\u00e9pes volt el\u00e9rni.<span style=\"color: #ff6600;\"><em> [5]<\/em><\/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=\"Ronnie_Coleman_es_a_testepiteshez_valo_hozzaallas\"><\/span>Ronnie Coleman \u00e9s a test\u00e9p\u00edt\u00e9shez val\u00f3 hozz\u00e1\u00e1ll\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ronnie hozz\u00e1\u00e1ll\u00e1s\u00e1r\u00f3l sokat lehet olvasni. \u0150 azt mondja, hogy az edz\u00e9sterv\u00e9t az \u00fan. &#8220;power-buildinghez&#8221; lehet hasonl\u00edtani. A kezdetekben f\u0151leg a nagy h\u00e1rmassal foglalkozott, vagyis <strong>guggol\u00e1sokat, deadlift-et \u00e9s fekvenyom\u00e1st <\/strong>v\u00e9gzett.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sok test\u00e9p\u00edt\u0151 a magas ism\u00e9tl\u00e9ssz\u00e1mra \u00e9s az edz\u0151g\u00e9pekre \u00f6szpontos\u00edt, Ronnie Coleman viszont ink\u00e1bb mindig a nagy s\u00falyok fel\u00e9 hajlott. Egy\u00e9rtelm\u0171en minden id\u0151k egyik leger\u0151sebb test\u00e9p\u00edt\u0151j\u00e9r\u0151l van sz\u00f3, aki val\u00f3ban neh\u00e9z edz\u00e9seket csin\u00e1lt v\u00e9gig, ugyanis <strong>mindig nagy s\u00falyokkal dolgozott<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&nbsp;\u201cMindenki test\u00e9p\u00edt\u0151 szeretne lenni, viszont senki sem akar nagy s\u00falyokkal edzeni.<\/em><em>\u201d&nbsp;<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<p>Coleman ugyan m\u00e1r 2007-ben befejezte a&nbsp;versenyz\u00e9st, viszont a&nbsp;m\u00e1r majdnem 50 \u00e9ves test\u00e9p\u00edt\u0151 kondija k\u00f6zel sem olyan, mint egy nyugd\u00edjas\u00e9. Mindig j\u00f3l osztotta be az egyes gyakorlatokat, \u00e9s <strong>minden testr\u00e9sz\u00e9t megdolgoztatta k\u00e9t nap leforg\u00e1sa alatt<\/strong>. Val\u00f3ban kem\u00e9nyen edzett, \u00e9s sok gyakorlatot alkalmazott <strong>minden egyes izomcsoportn\u00e1l<\/strong>. Profi sportol\u00f3k\u00e9nt teljes er\u0151bedob\u00e1ssal v\u00e9gezte az edz\u00e9seket \u00e9s a&nbsp;tan\u00edt\u00e1st, tov\u00e1bb\u00e1 nagy hangs\u00falyt fektetett <strong>a&nbsp;regener\u00e1l\u00f3d\u00e1sra \u00e9s az izmok pihentet\u00e9s\u00e9re<\/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-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png\" alt=\"Ronnie Coleman\" class=\"wp-image-405908\" width=\"675\" height=\"450\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7-400x267.png 400w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><figcaption>A fot\u00f3t k\u00e9sz\u00edtette: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png<\/figcaption><\/figure><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Coleman_edzesterve\"><\/span>Ronnie Coleman edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">H\u00e9tf\u0151: H\u00e1t\/ Bicepsz\/ V\u00e1llak<\/h3>\n\n\n\n<p>\u2022 Deadlift &#8211; 4 gyakorlatsor 6-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Mellhez h\u00faz\u00e1s el\u0151rehajl\u00e1sban k\u00e9tkezes s\u00falyz\u00f3val &#8211; 3 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T-rudas evez\u00e9s &#8211; 3 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Cs\u00edp\u0151h\u00f6z h\u00faz\u00e1s el\u0151rehajl\u00e1sban egykezes s\u00falyz\u00f3val &#8211; 3 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bicepsz emel\u00e9s &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1ltakoz\u00f3 bicepsz emel\u00e9s egykezes s\u00falyz\u00f3kkal padon &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bicepsz francia r\u00faddal padon &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bicepsz emel\u00e9s csig\u00e1n \u00e1llva &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1llt\u00f3l tol\u00e1s k\u00e9tkezes s\u00falyz\u00f3val fej el\u0151tt \u00fclve &#8211; 4 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Fej f\u00f6l\u00e9 nyom\u00e1s egykezes s\u00falyz\u00f3kkal \u00fclve &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 El\u0151reemel\u00e9s egykezes s\u00falyz\u00f3kkal &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cA tests\u00falyomat a kem\u00e9ny edz\u00e9seknek \u00e9s a nagy s\u00falyoknak k\u00f6sz\u00f6nhettem.\u201d&nbsp;<span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/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-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\">Kedd: L\u00e1bak<\/h3>\n\n\n\n<p>\u2022 Guggol\u00e1sok &#8211; 5-6 gyakorlatsor 2-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Leg Press &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Kit\u00f6r\u00e9sek &#8211; 2 gyakorlatsor 30 m\u00e9terenk\u00e9nt<\/p>\n\n\n\n<p>\u2022 Deadlift egyenes vagy m\u00e9rs\u00e9kelten hajl\u00edtott l\u00e1bakkal &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T\u00e9rdhajl\u00edt\u00e1s \u00fclve &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2-1124x706.png\" alt=\"Ronnie Coleman\" class=\"wp-image-405923\" width=\"843\" height=\"530\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2-1124x706.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2-400x251.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2.png 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>A fot\u00f3t k\u00e9sz\u00edtette: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2.png<\/figcaption><\/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<h3 class=\"wp-block-heading\">Szerda: Mellkas\/ Tricepsz<\/h3>\n\n\n\n<p>\u2022 Bench Press &#8211; 5 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bench Press pozit\u00edv padon &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bench Press egykezes s\u00falyz\u00f3kkal &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T\u00e1rogat\u00e1s egykezes s\u00falyz\u00f3kkal &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Tricepsz emel\u00e9s francia r\u00faddal \u00fclve &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Tricepsz emel\u00e9s egykezes s\u00falyz\u00f3val \u00fclve &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bench press sz\u0171k fog\u00e1ssal &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\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\">Cs\u00fct\u00f6rt\u00f6k: H\u00e1t\/ Bicepsz\/V\u00e1llak<\/h3>\n\n\n\n<p>\u2022 Mellhez h\u00faz\u00e1s k\u00e9tkezes s\u00falyz\u00f3val el\u0151rehajl\u00e1sban &#8211; 5 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Hashoz h\u00faz\u00e1s csig\u00e1n &#8211; 4 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Csig\u00e1s leh\u00faz\u00e1s sz\u0171k fog\u00e1ssal &#8211; 3 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Csig\u00e1s leh\u00faz\u00e1s sz\u00e9les fog\u00e1ssal &#8211; 3 gyakorlatsor 10-12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1ltakoz\u00f3 bicepsz emel\u00e9s egykezes s\u00falyz\u00f3kkal padon &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bicepsz emel\u00e9s edz\u0151g\u00e9pen &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bicepsz emel\u00e9s k\u00e9tkezes s\u00falyz\u00f3val &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Als\u00f3 csig\u00e1s bicepsz emel\u00e9s \u00e1llva &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1llt\u00f3l tol\u00e1s k\u00e9tkezes s\u00falyz\u00f3val fej el\u0151tt \u00fclve &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 El\u0151re emel\u00e9s egykezes s\u00falyz\u00f3kkal &nbsp;&#8211; 3 gyakorlatsor 8-25 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1llb\u00f3l nyom\u00e1s egykezes s\u00falyz\u00f3kkal \u00fclve &#8211; 3 gyakorlatsor 8-25 ism\u00e9tl\u00e9s<\/p>\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<h3 class=\"wp-block-heading\">P\u00e9ntek: L\u00e1bak<\/h3>\n\n\n\n<p>\u2022 T\u00e9rdhajl\u00edt\u00e1s &#8211; 4 gyakorlatsor 30 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 El\u00f6lguggol\u00e1s &#8211; 4 gyakorlatsor 12-15 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Hack guggol\u00e1s &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T\u00e9rdhajl\u00edt\u00e1s \u00e1llva &#8211; 3 gyakorlatsor 12-15 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T\u00e9rdhajl\u00edt\u00e1s fekve &#8211; 4 gyakorlatsor 12-15 ism\u00e9tl\u00e9s<\/p>\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\">Szombat: Mellkas\/Tricepsz\/&nbsp;V\u00e1dli\/ Has<\/h3>\n\n\n\n<p>\u2022 Bench Press egykezes s\u00falyz\u00f3kkal pozit\u00edv padon &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Bench Press egykezes s\u00falyz\u00f3kkal negat\u00edv padon &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T\u00e1rogat\u00e1s pozit\u00edv padon egykezes s\u00falyz\u00f3kkal &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 T\u00e1rogat\u00e1s negat\u00edv padon egykezes s\u00falyz\u00f3kkal &#8211; 3 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Fekve nyom\u00e1s francia r\u00faddal padon &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Tol\u00f3dzkod\u00e1s tricepszre \u00e1llv\u00e1nyon &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Tricepsz emel\u00e9s francia r\u00faddal \u00fclve<\/p>\n\n\n\n<p>\u2022 V\u00e1dliz\u00e1s el\u0151rehajl\u00e1sban karokra t\u00e1maszkodva, s\u00fallyal a h\u00e1t als\u00f3 r\u00e9sz\u00e9n- 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 V\u00e1dliz\u00e1s \u00fclve &#8211; 4 gyakorlatsor 12 ism\u00e9tl\u00e9s<\/p>\n\n\n\n<p>\u2022 Haspr\u00e9s &#8211; 3 gyakorlatsor kimer\u00fcl\u00e9sig<span style=\"color: #ff6600;\">&nbsp;<em>[5]<\/em><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vas\u00e1rnap: szabad nap<\/h3>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Coleman_es_a_taplalkozas\"><\/span>Ronnie Coleman \u00e9s a t\u00e1pl\u00e1lkoz\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ronnie egy igazi hardcore test\u00e9p\u00edt\u0151nek sz\u00e1m\u00edt, \u00e9s rendk\u00edv\u00fcl fontos sz\u00e1m\u00e1ra a t\u00e1pl\u00e1lkoz\u00e1s. Olyan \u00e9teleket fogyasztott leggyakrabban, amelyek <strong>klasszikusnak<\/strong> sz\u00e1m\u00edtanak a test\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l. Ilyen a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirke<\/a>, burgonya, rizs, sov\u00e1ny marhah\u00fas, toj\u00e1s, zabpehely, bab, sok z\u00f6lds\u00e9g. Tov\u00e1bbi <strong>energiap\u00f3tl\u00e1s szempontj\u00e1b\u00f3l tejsav\u00f3feh\u00e9rj\u00e9t<\/strong> fogyasztott.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az elegend\u0151 \u00e9tel elfogyaszt\u00e1sa mindig is egy k\u00fczdelem volt Ronnie sz\u00e1m\u00e1ra. A versenyid\u0151n k\u00edv\u00fcl evett hamburger \u00e9s r\u00e1ntott csirk\u00e9t is. Viszont ha fogynia kellett, akkor <strong>csirkeh\u00fast \u00e9s sok z\u00f6lds\u00e9get fogyasztott<\/strong> \u2013 <em>unalmas, de hat\u00e1sos<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cA legnagyobb elens\u00e9gemnek saj\u00e1t magamat tartom. \u00c9n nem akarok senkit sem megs\u00e9rteni, de nem tekinthetek a t\u00f6bbi versenyz\u0151re ellenf\u00e9lk\u00e9nt, ugyanis nem tudom \u0151ket ir\u00e1ny\u00edtani. \u00c9n csak a saj\u00e1t testemen tudok v\u00e1ltoztatni.\u201d&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kal\u00f3ria:<\/strong>&nbsp;5562<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong>&nbsp;150 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rj\u00e9k:<\/strong>&nbsp;546 g<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1tok:<\/strong>&nbsp;474 g<\/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\">Ronnie Coleman \u00e9s a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/h3>\n\n\n\n<p><strong>10:00<\/strong>&nbsp;&#8211; <span style=\"color: #ff6600;\"><a title=\"argin\u00edn\" href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin<\/a><\/span> (3- 5 g) <\/p>\n\n\n\n<p><strong>10:30<\/strong>&nbsp;&#8211;&nbsp;\u00be poh\u00e1r gr\u00edz, 2 poh\u00e1r toj\u00e1sfeh\u00e9rje, egy cs\u00e9sze k\u00e1v\u00e9 <\/p>\n\n\n\n<p><strong>12:30<\/strong>&nbsp;\u2013 <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Edz\u00e9s el\u0151tt stimul\u00e1ns<\/a><\/span>, <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;\">Edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151<\/span><\/a>, <span style=\"color: #ff6600;\"><a title=\"argin\u00edn\" href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin<\/a><\/span> <strong>16:00<\/strong>&nbsp;&#8211;&nbsp;450g csirkemell, 1 \u00e9s \u00bd poh\u00e1r v\u00f6r\u00f6sbab, 1 \u00e9s \u00bd poh\u00e1r barnarizs, 2 szelet kukoricakeny\u00e9r <\/p>\n\n\n\n<p><strong>18:30 &#8211;&nbsp;<\/strong><span style=\"color: #ff6600;\"><a title=\"argin\u00edn\" href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin<\/a><\/span> <\/p>\n\n\n\n<p><strong>19:00&nbsp;<\/strong>&#8211; 500 g csirkemell, 1 s\u00fclt krumpli, v\u00edz <\/p>\n\n\n\n<p><strong>22:00<\/strong>&nbsp;&#8211;&nbsp;250g marhah\u00fas, 140g csirkemell, 1 s\u00fclt krumpli, 120g has\u00e1bburgonya, 230ml limon\u00e1d\u00e9. <\/p>\n\n\n\n<p><strong>00:00 &#8211;&nbsp;<\/strong><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;\">Edz\u00e9s ut\u00e1ni t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151<\/span><\/a> <\/p>\n\n\n\n<p><strong>01:30&nbsp;<\/strong>&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tejsav\u00f3feh\u00e9rje<\/a><\/span>: 4 m\u00e9r\u0151kan\u00e1l&nbsp;<span style=\"color: #ff6600;\"><em>[6]<\/em><\/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=\"GymBeam_interview_Ronnie_Coleman-el\"><\/span>GymBeam interview Ronnie Coleman-el&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nagyon \u00f6r\u00fcl\u00fcnk, hogy lehet\u0151s\u00e9g\u00fcnk volt szem\u00e9lyesen tal\u00e1lkozni \u00e9s sz\u00f3t v\u00e1ltani Ronnie Coleman-el, aki k\u00e9rd\u00e9seinkre v\u00e1laszolva mes\u00e9lt \u00e9let\u00e9r\u0151l \u00e9s test\u00e9p\u00edt\u0151 karrierj\u00e9r\u0151l. N\u00e9zz\u00e9tek meg felv\u00e9tel\u00fcnket:<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ronnie Coleman | His brand, supplements, protein, digestion, training, cardio | Fitness Interview\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ppcUrG9_E4Q?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_bodybuildingcom_interview-ja_Ronnie_Coleman-nal\"><\/span>A bodybuilding.com interview-ja Ronnie Coleman-nal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Mi motiv\u00e1lt arra, hogy elkezd, majd folytasd a test\u00e9p\u00edt\u00e9st?<\/strong><\/p>\n\n\n\n<p><em>&#8220;A f\u0151 c\u00e9lom mindig is az volt, hogy azt csin\u00e1ljam, ami igaz\u00e1n sz\u00f3rakoztat. Persze j\u00f3l meg is voltam fizetve, de ezt b\u00f3nuszk\u00e9nt fogtam fel. A sport ir\u00e1nti szeretetem hajtott engem napr\u00f3l napra.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Hogyan n\u00e9z ki az \u00e9leted most, hogy m\u00e1r nem k\u00e9sz\u00fclsz a Mr. Olympia versenyre?<\/strong><\/p>\n\n\n\n<p><em>\u201cMinden egyes Mr. Olympia el\u0151tt \u00f3ri\u00e1si nyom\u00e1s nehezedett r\u00e1m. Ennek ellen\u00e9re sz\u00f3rakoztat\u00f3nak tal\u00e1ltam. Minden \u00e9ven \u00f6r\u00fcltem, hogy \u00fajra megkezdem a felk\u00e9sz\u00fcl\u00e9st. Ma ehelyett kicsit unatkozom. M\u00e9g a verseny el\u0151tti edz\u00e9sek \u00e9s \u00e9telek is hi\u00e1nyoznak nekem. \u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Vannak, akik azt mondj\u00e1k, hogy az ide\u00e1lis alakot akkor siker\u00fclt el\u00e9rned, amikor k\u00f6nnyebb volt\u00e1l (122kg). Mikor volt\u00e1l a kegink\u00e1bb megel\u00e9gedve magaddal?<\/strong><\/p>\n\n\n\n<p><em>&nbsp;\u201cAz els\u0151 Mr.Olympia-c\u00edm megszerz\u00e9se ut\u00e1n. Az a verseny hihetetlen volt sz\u00e1momra. Semmi sem tudja fel\u00fclm\u00falni azt a j\u00f3 \u00e9rz\u00e9st, amit akkor \u00e9reztem, ugyanis minden az elk\u00e9pzel\u00e9seim szerint alakult. Azon az \u00e9ven sok akad\u00e1lyt \u00e1t kellett l\u00e9pnem, hogy nyerni tudjak. Azokkal az emberekkel \u00e1lltam az emelv\u00e9nyen, akik folyamatosan legy\u0151ztek engem az utols\u00f3 t\u00edz \u00e9v \u00e9vben. Senki sem gondolta \u00fagy, hogy \u00e9n leszek a befut\u00f3, ugyanis egy \u00e9vvel el\u0151tte csak kilencedik lettem. Valami hihetetlent kellett felmutatnom ahhoz, hogy el tudjam oszlatni az emberek el\u0151\u00edt\u00e9leteit, \u00e9s ez siker\u00fclt is. \u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Mit gondolsz, mi\u00e9rt tudt\u00e1l jobb lenni, mint a t\u00f6bbi profi versenyt\u00e1rsad? A szemmel l\u00e1that\u00f3 m\u00e9reteidet \u00e9s kondidat lesz\u00e1m\u00edtva?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>Az edz\u00e9sek miatt lett \u00edgy. Ha megn\u00e9zed az egyik edz\u00e9s-vide\u00f3mat \u00e9s \u00f6sszehasonl\u00edtod m\u00e1s test\u00e9p\u00edt\u0151k edz\u00e9seivel, akkor l\u00e1tni fogod, hogy az \u00e9n edz\u00e9sem teljesen m\u00e1s \u00e9s sokkal intenz\u00edvebb, mint az \u00f6v\u00e9k. &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Az izmaid az er\u0151edz\u00e9seidnek k\u00f6sz\u00f6nhet\u0151en lettek teltebbek?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Igen, pontosan.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Sok weboldalon \u00e9s test\u00e9p\u00edt\u00e9ssel foglalkoz\u00f3 magazinban \u00fagy emlegetnek t\u00e9ged, mint minden id\u0151k legjobb testalkat\u00fa test\u00e9p\u00edt\u0151j\u00e9t?Egyet\u00e9rtesz ezzel az \u00e1ll\u00edt\u00e1ssal?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;<\/em><em>Nem \u00e1ll\u00edtom, hogy \u00e9n vagyok a legjobb, viszont az ellenkez\u0151j\u00e9t sem. Ezt m\u00e1sok mondj\u00e1k. Ez egy olyan elismer\u00e9s, amelyet egyszer\u0171en csak el kell fogadni.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Mikor j\u00f6tt\u00e9l r\u00e1, hogy sikeres lehetsz profi test\u00e9p\u00edt\u0151k\u00e9nt?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>K\u00f6r\u00fclbel\u00fcl \u00f6t vagy hat \u00e9vvel k\u00e9s\u0151bb. Sok\u00e1ig tartott nekem, am\u00edg eljutottam oda, hogy a sport jelentse sz\u00e1momra a meg\u00e9lhet\u00e9st. Profi sportol\u00f3k\u00e9nt az els\u0151 n\u00e9gy-\u00f6t \u00e9vben m\u00e9g nem voltam \u00e9rdekes. Csak ritk\u00e1n tudtam az els\u0151 \u00f6t k\u00f6z\u00f6tt v\u00e9gezni. El\u00e9gedett voltam, hogy r\u00e9szt vehettem a versenyre val\u00f3 felk\u00e9sz\u00fcl\u00e9seken, ugyanis ezt nagyon sz\u00f3rakoztat\u00f3nak tal\u00e1ltam, \u00e9s emellett ingyen edzhettem a fitness k\u00f6zpontban. El\u00e9gedett voltam, ugyanis tudtam, hogy teljes er\u0151bedob\u00e1ssal v\u00e9gzem a dolgomat. &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. Az utols\u00f3 Mr. Olympia versenyeden nem volt\u00e1l a legjobb form\u00e1ban. Mit gondolsz, mi okozta a veres\u00e9get?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>A rengeteg edz\u00e9s miatt volt, f\u0151leg a h\u00e1tammal volt probl\u00e9ma. Eml\u00e9kszem, hogy az egyik edz\u00e9sen \u00f3ri\u00e1si f\u00e1jdalmat \u00e9reztem a h\u00e1tamban, amit a nagy s\u00faly okozott. Igaz\u00e1b\u00f3l soha nem engedtem meg magamnak olyan hossz\u00fa sz\u00fcnetet, hogy a testem kell\u0151k\u00e9ppen tudjon regener\u00e1l\u00f3dni. &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>9. Milyen \u00e9rz\u00e9s vil\u00e1gszerte nagyon sok test\u00e9p\u00edt\u0151t inspir\u00e1lni?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>Remek \u00e9rz\u00e9s, viszont a val\u00f3s\u00e1gban nem nagyon gondolkodom ezen. A karrierem alatt nem sokat gondoltam a p\u00e9nzre, vagy m\u00e1sok motiv\u00e1l\u00e1s\u00e1ra, ugyanis nagyon \u00e9lveztem azt, amit csin\u00e1lok. &#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>10. Mit mondan\u00e1l, ha egy mondatban kellene jellemezned a karrieredet?<\/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=\"595\" height=\"898\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_Invited_Guest.jpg\" alt=\"Ronnie Coleman\" class=\"wp-image-405938\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_Invited_Guest.jpg 595w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_Invited_Guest-265x400.jpg 265w\" sizes=\"auto, (max-width: 595px) 100vw, 595px\" \/><figcaption>A fot\u00f3 szerz\u0151je: Hari Bhagirath<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_Invited_Guest.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><em>&#8220;A vil\u00e1g legeslegjobb karrierje!&#8221;<\/em><span style=\"color: #ff6600;\">&nbsp;<em>[7]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ronnie Coleman karrierje j\u00f3 p\u00e9lda arra, hogy hogyan is m\u0171k\u00f6dnek a term\u00e9szet t\u00f6rv\u00e9nyei: ha el akarsz valamit \u00e9rni, <strong>akkor fel is kell adnod valamit<\/strong>. A f\u0151 k\u00e9rd\u00e9s az, hogy val\u00f3ban meg\u00e9ri-e sokat veszteni a nyeres\u00e9g\u00e9rt cser\u00e9be. Ronnie szerint meg\u00e9rte sokat \u00e9s kem\u00e9nyen edzeni. Lehet, hogy a h\u00e1tral\u00e9v\u0151 \u00e9let\u00e9ben lesznek f\u00e1jdalmai, de a <strong>sportban a neve \u00f6r\u00f6kk\u00e9 fennmarad<\/strong>. Megszerezte volna a 8 Mr. Olympia c\u00edmet, ha nem edzett volna ennyire intenz\u00edven, ha nem lett volna ennyire extr\u00e9m \u00e9s motiv\u00e1lt?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hossz\u00fat\u00e1von<\/strong> b\u00e1rminek lehetnek <strong>k\u00f6vetkezm\u00e9nyei<\/strong>, f\u0151leg a test\u00e9p\u00edt\u00e9snek. A test\u00e9p\u00edt\u00e9s jav\u00edthatja az \u00e9letm\u00f3dot, viszont k\u00e1rokat is okozhatunk magunknak, ha elt\u00falozzuk az edz\u00e9seket. Kevesen vagyunk k\u00e9pesek <strong>360 kg-os s\u00fallyal v\u00e9gzett guggol\u00e1sokra<\/strong>. Az ilyen extr\u00e9m teljes\u00edtm\u00e9nyek gyakran vezetnek s\u00e9r\u00fcl\u00e9sekhez vagy betegs\u00e9gekhez. Ak\u00e1r j\u00f3, ak\u00e1r rossz, a m\u00faltunk \u00fagyis utol\u00e9r benn\u00fcnket. Ez m\u00e9g az olyan \u00f3ri\u00e1sok eset\u00e9ben is \u00e9rv\u00e9nyes, mint Ronnie Coleman.<\/p>\n\n\n\n<p>Az edz\u00e9se ugyan hat\u00e1sos, viszont fizikailag kimer\u00edt\u0151 a szabadid\u0151s-, vagy kezd\u0151 sportol\u00f3k sz\u00e1m\u00e1ra! <span style=\"color: #ff6600;\"><em>[8]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&nbsp;\u201cM\u00e9g mindig olyan test\u00e9p\u00edt\u0151 szeretn\u00e9l lenni, mint \u00e9n, \u00e9s \u00fagy akarsz edzeni, ahogy \u00e9n edzettem? Nyolcszor nyertem el a Mr. Olympia c\u00edmet, de amint l\u00e1thatod, nem tudok j\u00e1rni. Egy 11 \u00f3r\u00e1s gerincm\u0171t\u00e9ten vagyok t\u00fal. \u201d<\/em> \u00edrta Coleman az Instagramon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ronie genetikai adotts\u00e1gai igaz\u00e1n \u00e9rdekesek az er\u0151 \u00e9s a test\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l, az edz\u00e9sterve pedig az izom\u00e9p\u00edt\u00e9shez val\u00f3 <strong>term\u00e9szetes k\u00e9pess\u00e9g\u00e9r\u0151l<\/strong> \u00e1rulkodik. Az edz\u00e9sterve \u00e9s az \u00e9trendje <strong>legyen csup\u00e1n inspir\u00e1ci\u00f3<\/strong> a t\u00f6bbiek sz\u00e1m\u00e1ra, nem \u00e1ll\u00edtjuk, hogy pontosan \u00fagy kell edzen\u00fcnk, ahogy Ronnie edzett.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cHogy megb\u00e1ntam-e valamit? Hogy megv\u00e1ltoztatn\u00e9k-e valamit, ha visszamehetn\u00e9k az id\u0151ben? Igen, ha lenne es\u00e9lyem r\u00e1, akkor egy dolgot v\u00e1ltoztatn\u00e9k meg. A 360 kg-os guggol\u00e1sokn\u00e1l 4 ism\u00e9tl\u00e9st v\u00e9gezn\u00e9k 2 helyett. Ez az egyetlen dolog , amit sajn\u00e1lok.&nbsp; Ez a k\u00e9t ism\u00e9tl\u00e9s folyton az eszembem van, ugyanis tudom, hogy k\u00e9pes lettem volna 4-et is elv\u00e9gezni.\u201d<\/em> <span style=\"color: #ff6600;\"><em>[9]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"RONNIE COLEMANS 800 lb SQUAT | THE OFFICIAL FOOTAGE\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LVVdlwf1iyM?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 class=\"has-text-align-center\"><em>Felv\u00e9tel, ahol Ronnie 360 kg s\u00fallyal guggol.<\/em><\/p>\n\n\n\n<p class=\"has-text-align-center\">&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ronnie Coleman l Rekordman, kter\u00fd 8kr\u00e1t vyhr\u00e1l Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kXLlx4qFaDE?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>\u00d6r\u00fcln\u00e9nk, ha megosztan\u00e1d vel\u00fcnk a v\u00e9lem\u00e9nyedet Ronnie Coleman edz\u00e9sterv\u00e9r\u0151l \u00e9s \u00e9trendj\u00e9r\u0151l. Ha tetszett a cikk, <strong>k\u00e9rj\u00fck oszd meg.<\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ronnie Coleman test\u00e9p\u00edt\u0151 \u00e9s nyolcszoros Mr. Olympia.Olvass\u00e1tok el minden id\u0151k legnagyobb test\u00e9p\u00edt\u0151j\u00e9nek az edz\u00e9sterv\u00e9t, \u00e9trendj\u00e9t \u00e9s a vele k\u00e9sz\u00edtett interj\u00fat. <\/p>\n","protected":false},"author":25,"featured_media":405849,"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":[7788],"tags":[7482,7356,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275897","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-edzes-hu","9":"tag-etrend-hu","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 - 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