{"id":275917,"date":"2017-08-01T11:04:00","date_gmt":"2017-08-01T09:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275917"},"modified":"2024-05-30T12:20:52","modified_gmt":"2024-05-30T10:20:52","slug":"ronnie-coleman-plan-de-antrenament-si-alimentatie","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/","title":{"rendered":"Ronnie Coleman \u0219i planul s\u0103u de antrenament, alimenta\u021bia \u0219i interviul"},"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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Ronnie_Coleman_si_parametrii_sai_de_baza\" title=\"Ronnie Coleman&nbsp;\u0219i parametrii s\u0103i de baz\u0103\">Ronnie Coleman&nbsp;\u0219i parametrii s\u0103i de baz\u0103<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Masurile_lui_Ronnie\" title=\"M\u0103surile lui Ronnie\">M\u0103surile lui Ronnie<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Date_interesante_despre_Coleman\" title=\"Date interesante despre Coleman\">Date interesante despre Coleman<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Cele_mai_importante_competitii\" title=\"Cele mai importante competi\u021bii\">Cele mai importante competi\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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Abordarea_lui_Ronnie_Coleman\" title=\"Abordarea lui Ronnie Coleman\">Abordarea lui Ronnie Coleman<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Ronnie_Coleman_si_planul_sau_de_antrenament\" title=\"Ronnie Coleman \u0219i planul s\u0103u de antrenament\">Ronnie Coleman \u0219i planul s\u0103u de antrenament<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Ronnie_Coleman_si_alimentatia\" title=\"Ronnie Coleman \u0219i alimenta\u021bia\">Ronnie Coleman \u0219i alimenta\u021bia<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Interviu_cu_Ronnie_Coleman_pentru_GymBeam\" title=\"Interviu cu Ronnie Coleman pentru GymBeam\">Interviu cu Ronnie Coleman pentru GymBeam<\/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\/ronnie-coleman-plan-de-antrenament-si-alimentatie\/#Interviu_cu_Ronnie_Coleman_pentru_bodybuildingcom\" title=\"Interviu cu Ronnie Coleman pentru bodybuilding.com\">Interviu cu Ronnie Coleman pentru bodybuilding.com<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ronnie Dean Coleman, n\u0103scut pe data de 13.05.1964, este un<strong> culturist american profesionist,<\/strong> de\u021bin\u0103torul a <strong>8 victorii Mr. Olympia<\/strong>, ceea ce \u00eenseamn\u0103 recordul mondial. Pe l\u00e2ng\u0103 aceste victorii, de\u021bine \u0219i recordul pentru cele mai multe victorii \u00een<strong>&nbsp;IFBB Professional,<\/strong> num\u0103rul este exact de 26! O nebunie, nu-i a\u0219a?&nbsp;\u0218i din aceste motive este considerat unul dintre cei mai mari culturi\u0219ti din toate timpurile. Noi nu putem dec\u00e2t s\u0103 \u00eei admir\u0103m determinarea!<\/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 class=\"wp-element-caption\">Autorul fotografiei: 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_si_parametrii_sai_de_baza\"><\/span>Ronnie Coleman&nbsp;\u0219i parametrii s\u0103i de baz\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Data na\u0219terii<\/strong>: 13 mai 1964<\/li>\n\n\n\n<li><strong>Locul na\u0219terii<\/strong>: Monroe, Louisiana<\/li>\n\n\n\n<li><strong>Greutatea necompetitiv\u0103<\/strong>: 143 kg<\/li>\n\n\n\n<li><strong>Greutatea competitiv\u0103<\/strong>: 136 kg<\/li>\n\n\n\n<li><strong>\u00cen\u0103l\u021bimea<\/strong>: 180 cm<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masurile_lui_Ronnie\"><\/span>M\u0103surile lui Ronnie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Piept<\/strong>: 147 cm<\/li>\n\n\n\n<li><strong>Talie<\/strong>: 105 cm<\/li>\n\n\n\n<li><strong>Bra\u021be<\/strong>: 58,5 cm<\/li>\n\n\n\n<li><strong>Antebra\u021be<\/strong>: 46cm<\/li>\n\n\n\n<li><strong>Picioare<\/strong>: 88 cm<\/li>\n\n\n\n<li><strong>Gambe<\/strong>: 53 cm <em style=\"color: rgb(255, 102, 0);\">[1]<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Date_interesante_despre_Coleman\"><\/span>Date interesante despre Coleman<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 A terminat studiile de contabilitate cu distinc\u021bii la Grambling State University \u00een anul 1986.<\/p>\n\n\n\n<p>\u2022 \u00centre anii 1989- 2000 a lucrat ca \u0219i poli\u021bist \u00een Arlington, Texas \u0219i ca ofi\u021ber de rezerv\u0103 p\u00e2n\u0103 \u00een anul 2003.<\/p>\n\n\n\n<p>\u2022 \u00cen anul 1990 la concursul Mr. Texas l-a \u00eenvins pe antrenorul s\u0103u, Dobson.<\/p>\n\n\n\n<p>\u2022 \u00cen anul 2013, valoarea estimat\u0103 a lui Ronnie a fost de 10 milioane de $.&nbsp;<em>[2]<\/em><\/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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8581,66439,81616,98443\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Opera\u021biile prin care Ronnie a trecut<\/strong><\/p>\n\n\n\n<p>\u2022 Decembrie 2007 &#8211; laminectomia (scoaterea din spate a arcului vertebral) discurilor L4-L5<\/p>\n\n\n\n<p>\u2022 Iulie 2011 &#8211; decompresia discurilor (eliminarea p\u0103r\u021bii din spate a arcului vertebral) L3-L4<\/p>\n\n\n\n<p>\u2022 Decembrie 2011 \u2013unirea vertebrelor de g\u00e2t, C4-C6<\/p>\n\n\n\n<p>\u2022 Iulie 2014 &#8211; \u00eenlocuirea \u0219oldului st\u00e2ng<\/p>\n\n\n\n<p>\u2022 August 2014 &#8211; \u00eenlocuirea \u0219oldului drept<\/p>\n\n\n\n<p>\u2022 Iulie 2015 &#8211; unirea discurilor L3-L4<\/p>\n\n\n\n<p><em>\u2022 Februarie 2016 \u2013 opera\u021bia coloanei vertebrale, care a durat 11 ore <span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eO zi obi\u0219nuit\u0103 din via\u021ba mea arat\u0103 \u00een felul urm\u0103tor: m\u00e2ncatul, antrenamentul \u0219i somnul.\u201c <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>Imaginea fostului ofi\u021ber de poli\u021bie, Ronnie, va r\u0103m\u00e2ne pentru totdeauna \u00een lumea de bodybuilding \u0219i asta nu numai datorit\u0103 num\u0103rului enorm de victorii, dar \u0219i pentru c\u0103 a creat un nou&nbsp;<strong>standard<\/strong>, privind masa muscular\u0103 \u0219i definirea ei. La o competi\u021bie, Coleman a participat ca \u0219i cel mai mare culturist, atunci c\u00e2nd c\u00e2ntarul a ar\u0103tat <strong>incredibila greutate de 136 kg.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cele_mai_importante_competitii\"><\/span>Cele mai importante competi\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2006 Mr. Olympia &#8211; locul 2<\/p>\n\n\n\n<p>2002 Marele Premiu al Olandei &#8211; locul 1<\/p>\n\n\n\n<p>2001 Arnold Classic &#8211; locul 1<\/p>\n\n\n\n<p>2001 Noua Zeeland\u0103 Grand Prix &#8211; locul 1<\/p>\n\n\n\n<p>2000 Grand Prix England &#8211; locul 1<\/p>\n\n\n\n<p>1999-2000 Mr. Texas &#8211; locul 1<\/p>\n\n\n\n<p>1998-2005 Mr. Olympia &#8211; locul 1<\/p>\n\n\n\n<p>1990 Mr. Texas \u2013 locul 1<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-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 class=\"wp-element-caption\">Fotografie de la: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Dup\u0103 ce campionul en-titre Mr. Olympia &#8211;<strong> Dorian Yates \u00een anul 1998 \u0219i-a anun\u021bat retragerea,<\/strong> noul de\u021bin\u0103tor al titlului de prestigiu a devenit Ronnie Coleman. \u00cen urm\u0103torii doi ani, Ronnie a fost pe primul loc, f\u0103r\u0103 nici un fel de probleme. Abia \u00een anul 2001, pentru prima dat\u0103, i-a fost amenin\u021bat titlul de c\u0103tre&nbsp;Jay Cutler. \u00cen anul urm\u0103tor,<strong> Jay Cutler<\/strong> a decis s\u0103 nu concureze \u00een \u00eencercarea de a ob\u021bine mai mult\u0103 mas\u0103 muscular\u0103 pentru a-l \u00eenvinge pe Coleman. La scurt timp dup\u0103 Mr. Olympia din 2002, <strong>Ronnie a fost invins<\/strong> de Gunter Shlierkamp la GNC Show of Strenght.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 ce anul urm\u0103tor Jay Cutler \u0219i-a anun\u021bat \u00eentoarcerea la Mr. Olympia, Ronnie a fost adesea l\u0103sat \u00een afara discu\u021biilor pe internet \u0219i \u00een revistele despre culturism. <strong>Totul s-a schimbat<\/strong> c\u00e2nd Ronnie a ap\u0103rut \u00een anul 2003 pe scen\u0103,&nbsp;<strong>cu greutatea incredibil\u0103 de 130 kg. <\/strong>Pentru fiin\u021ba uman\u0103, atingerea greut\u0103\u021bii de 130 kg \u0219i o gr\u0103sime corporal\u0103 de doar 5 kg este aproape inimaginabil! Ronnie a continuat c\u00e2\u0219tigarea titlului \u00een anul 2004, cu o greutate de 134 kg, dar nu a mai avut corpul ca \u00een anii preceden\u021bi. \u00cen anul <strong>2005, a c\u00e2\u0219tigat al optulea \u0219i ultimul s\u0103u titlu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eMunca grea \u0219i antrenamentul. Nu exist\u0103 nici o re\u021bet\u0103 secret\u0103. M\u0103 antrenez din greu, cu greut\u0103\u021bi mari \u0219i \u00eencerc s\u0103 fiu cel mai bun din lume.\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>\u00cen timpul celor opt ani, \u00een anul 2003, corpul lui a fost cel<strong> mai dominant \u0219i \u0219ocant<\/strong>. Chiar dac\u0103 a fost mai mare \u0219i mai greu, \u00een urm\u0103torii ani,&nbsp;<strong>mu\u0219chii lui au devenit asimetrici.<\/strong> Aspectul pe care l-a avut \u00een anul 2003 poate fi considerat ca fiind<strong>&nbsp;combina\u021bia cea mai dominant\u0103 a m\u0103rimii \u0219i simetriei,<\/strong> pe care omul a atins-o vreodat\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/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=\"Abordarea_lui_Ronnie_Coleman\"><\/span>Abordarea lui Ronnie Coleman<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Despre abordarea lui Ronnie pute\u021bi citi o mul\u021bime de articole, dar dup\u0103 cum \u0219i el spune, programul s\u0103u de antrenament poate fi comparat cu \u201epower-building\u201c. La \u00eenceput, s-a concentrat mai mult pe powerlifting, <strong>care a inclus genuflexiuni, deadlift \u0219i bench press.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mul\u021bi culturi\u0219ti se antreneaz\u0103 pe baza num\u0103rului mare de repet\u0103ri a exerci\u021biilor \u0219i exers\u0103rilor pe aparate, \u00een timp ce Ronnie Coleman a preferat,&nbsp;\u00eentotdeauna,&nbsp;<strong>greut\u0103\u021bi mai mari<\/strong>. \u00cen mod clar, este unul dintre cei mai puternici culturi\u0219ti din toate timpurile, a c\u0103rui antrenament este unul dintre cele mai dificile, pentru c\u0103, \u00eentotdeauna, <strong>a ridicat cele mai mari greut\u0103\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eFiecare \u00ee\u0219i&nbsp;dore\u0219te s\u0103 devin\u0103 un culturist, dar nimeni nu vrea s\u0103 se antreneze cu greut\u0103\u021bi mari.\u201c <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>\u00cen anul 2007, Coleman s-a retras din competi\u021bie, dar v\u00e2rsta lui, care se apropie de 50 de ani \u0219i condi\u021bia sa, nu-i permit s\u0103 se retrag\u0103 complet. \u00centotdeauna a avut exerci\u021biile bine \u00eemp\u0103r\u021bite \u0219i<strong>&nbsp;fiecare parte a<\/strong> <strong>corpului a fost antrenat\u0103 pe parcursul a dou\u0103 zile.<\/strong> Acest lucru i-a permis s\u0103 efectueze antrenamentele foarte grele \u0219i dure, dar, \u00een acela\u0219i timp, \u0219i o serie de exerci\u021bii <strong>pentru fiecare grup\u0103 muscular\u0103.<\/strong> Ca un atlet profesionist, a avut timp suficient pentru a se dedica din plin, nu numai educa\u021biei \u0219i antrenamentelor, dar \u0219i <strong>regener\u0103rii \u0219i relax\u0103rii mu\u0219chilor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" 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\" style=\"width:675px;height:450px\" 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: 900px) 100vw, 900px\" \/><figcaption class=\"wp-element-caption\">Fotografie de la: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Coleman_si_planul_sau_de_antrenament\"><\/span>Ronnie Coleman \u0219i planul s\u0103u de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Luni: Spate\/ Bicep\u0219i\/ Umeri<\/h3>\n\n\n\n<p>\u2022 Deadlift &#8211; 4 seturi de 6 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri haltere la piept \u00een pozi\u021bia aplecat \u00een fa\u021b\u0103 &#8211; 3 seturi de 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri cu bara T &#8211; 3 seturi de 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ricare ganter\u0103 pe partea lateral\u0103, aplecat \u00een fa\u021b\u0103 &#8211; 3 seturi de 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps cu gantere &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps cu halter\u0103 pe banc\u0103, alternativ &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps cu bar\u0103 EZ, pe banc\u0103 &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps pe scripete, st\u00e2nd \u00een picioare &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Pres\u0103 militar\u0103 &#8211; umeri, cu halter\u0103, \u00een fa\u021ba capului \u00een pozi\u021bia a\u0219ezat &#8211; 4 seturi de 10-12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cempins de la piept cu gantere, \u00een pozi\u021bia a\u0219ezat &#8211; 4 serii de 12 repetari<\/p>\n\n\n\n<p>\u2022 Flutur\u0103ri gantere, umeri, \u00een fa\u021b\u0103 &#8211; 4 serii de 12 repet\u0103ri<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eGreutatea am atins-o prin antrenamentele dificile \u0219i prin folosirea greut\u0103\u021bilor mari.\u201c <span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">Mar\u021bi: Picioare<\/h3>\n\n\n\n<p>\u2022 Genuflexiuni &#8211; 5-6 seturi de 2 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Leg Press &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Fand\u0103ri &#8211; 2 seturi c\u00e2te 30 min.<\/p>\n\n\n\n<p>\u2022 Deadlift cu picioarele drepte, sau u\u0219or flexate &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Seated Leg Curl &#8211; 3 serii de 12 repet\u0103ri&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<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\">Miercuri: Piept\/ Triceps<\/h3>\n\n\n\n<p>\u2022 Bench Press &#8211; 5 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Bench Press pe banca \u00eenclinat\u0103 pozitiv &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Bench Press cu gantere &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri laterale cu gantere &#8211; 4 serii de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare pentru triceps cu bara EZ \u00een pozi\u021bia a\u0219ezat &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare pentru triceps cu ganter\u0103 \u00een pozi\u021bia a\u0219ezat &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Bench Press cu prindere apropiat\u0103 &#8211; 4 seturi de 12 repet\u0103ri<\/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\">Joi: Spate\/ Bicep\u0219i\/ Umeri<\/h3>\n\n\n\n<p>\u2022 Tragerea halterei la piept \u00een pozi\u021bia aplecat \u00een fa\u021b\u0103 &#8211; 5 seturi de 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Tragere pe rola inferioar\u0103 &#8211; 4 seturi de 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Tragere pe rola superioar\u0103 pe aparat cu prindere \u00eengust\u0103 &#8211; 3 seturi de 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Tragere pe rola superioar\u0103 cu prindere larg\u0103 &#8211; 3 serii 10 &#8211; 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps cu ganter\u0103 pe banc\u0103, alternativ &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps la aparat &#8211; 3 seturi de 12 repet\u0103ri superset s<\/p>\n\n\n\n<p>\u2022 Ridicare biceps cu haltere &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicare biceps pe rola de jos \u00een pozi\u021bia st\u00e2nd &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Presiuni pe umerii cu ganter\u0103 \u00een fa\u021ba capului, \u00een pozi\u021biaa\u0219ezat &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri verticale de bra\u021be cu gantere &#8211; 3 seturi de 8 &#8211; 25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Presiuni cu gantere, a\u0219ezat la aparat &#8211; 3 seturi de 8 &#8211; 25 repet\u0103ri<\/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\">Vineri: Picioare<\/h3>\n\n\n\n<p>\u2022 Extensia picioarelor la aparat &#8211; 4 seturi de 30 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genoflexiuni frontale &#8211; 4 seturi de 12 &#8211; 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni Hack &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flexarea picioarelor \u00een pozi\u021bia st\u00e2nd &#8211; 3 seturi de 12 &#8211; 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flexarea picioarelor \u00een pozi\u021bia culcat &#8211; 4 seturi de 12 &#8211; 15 repet\u0103ri<\/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\">S\u00e2mb\u0103t\u0103: Piept\/ Tricep\u0219i\/&nbsp;Gambe\/ Abdomen<\/h3>\n\n\n\n<p>\u2022 Bench Press cu gantere pe banc\u0103 \u00eenclinat\u0103 pozitiv &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Bench Press pe banc\u0103 \u00eenclinat\u0103 negativ &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri gantere, lateral pe banc\u0103 \u00eenclinat\u0103 pozitiv &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri gantere, lateral pe banc\u0103 \u00eenclinat\u0103 negativ &#8211; 3 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Triceps cu bar\u0103 EZ pe banc\u0103 &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flot\u0103ri triceps peparalele &#8211; 4 seturi de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri triceps cu bar\u0103 EZ \u00een pozi\u021bia a\u0219ezat<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri pe v\u00e2rfuri aplecat, cu m\u00e2inile sprijinite \u0219i greutate pe partea inferioar\u0103 a spatelui &#8211; 4 serii de 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridic\u0103ri pe v\u00e2rfuri a\u0219ezat &#8211; 4 serii de 12 repet\u0103ri<\/p>\n\n\n\n<p><span style=\"color: #000000;\">\u2022 Abdomene &#8211; 3 seturi p\u00e2n\u0103 la epuizare<\/span><span style=\"color: #ff6600;\">&nbsp;<em>[5]<\/em><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Duminic\u0103: zi liber\u0103<\/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_si_alimentatia\"><\/span>Ronnie Coleman \u0219i alimenta\u021bia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201eCombustibilul\u201c pentru un culturist hardcore, cum este Ronnie, este cu siguran\u021b\u0103 foarte important. Cel mai frecvent, a consumat&nbsp;<strong>alimente tradi\u021bionale <\/strong>care apar\u021bin de culturism, de exemplu: carne de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, cartofi, orez, carne de vit\u0103, macrou, ou\u0103, fulgi de ov\u0103z, fasole, o mul\u021bime de legume \u0219i, desigur, energia \u0219i-o&nbsp;\u00eenc\u0103rca din <strong>proteine din zer.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Consumarea suficient\u0103 de hran\u0103 a fost \u00eentotdeauna o provocare pentru Ronnie. Dac\u0103 a fost \u00een afara sezonului, a recurs la consumarea de burgeri \u0219i pui pr\u0103jit. Dar, dac\u0103 avea nevoie s\u0103 scad\u0103 din greutate, <strong>consuma carne de pui \u0219i o mul\u021bime de legume<\/strong>&nbsp;&#8211; plictisitor, dar eficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e\u00centotdeauna am considerat c\u0103&nbsp;cel mai mare du\u0219man al meu este persoana mea. Nu \u00eencerc s\u0103 jignesc pe nimeni, dar nu m\u0103 pot uita la ceilal\u021bi concuren\u021bi ca la concuren\u021ba mea, pentru c\u0103 eu nu \u00eei controlez. Ceea ce pot schimba este doar aspectul meu.\u201d <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>Calorii:<\/strong> 5562<\/p>\n\n\n\n<p><strong>Gr\u0103simi:<\/strong> 150 g<\/p>\n\n\n\n<p><strong>Proteine:<\/strong> 546 g<\/p>\n\n\n\n<p><strong>Carbohidra\u021bii:<\/strong> 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 \u0219i suplimentele nutritive<\/h3>\n\n\n\n<p><strong>10:00<\/strong>&nbsp;&#8211; <a title=\"arginina\" href=\"http:\/\/gymbeam.ro\/arginina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin\u0103<\/a> (35 g) <\/p>\n\n\n\n<p><strong>10:30<\/strong> &#8211; \u00be can\u0103 cu gri\u0219, 2 c\u0103ni de albu\u0219uri de ou, o cea\u0219c\u0103 de cafea <\/p>\n\n\n\n<p><strong>12:30<\/strong> &#8211; <a title=\"stimulente de pre-antrenament\" href=\"http:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Stimulent de pre-antrenament<\/a>, <a href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Supliment de post-antrenament<\/a>, <a title=\"arginina\" href=\"http:\/\/gymbeam.ro\/arginina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin\u0103<\/a> <\/p>\n\n\n\n<p><strong>16:00<\/strong> &#8211; 450 g piept de pui, 1 \u0219i \u00bd de can\u0103 de fasole ro\u0219ie, 1 \u0219i \u00bd de orez brun, 2 felii de p\u00e2ine de porumb <\/p>\n\n\n\n<p><strong>18:30<\/strong> &#8211;&nbsp;<a title=\"arginina\" href=\"http:\/\/gymbeam.ro\/arginina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin\u0103<\/a> <\/p>\n\n\n\n<p><strong>19:00<\/strong> &#8211; 500 g piept de pui, 1 cartof copt, ap\u0103 <\/p>\n\n\n\n<p><strong>22:00<\/strong> &#8211; 250 g carne de vit\u0103, 140 g piept de pui, 1 cartof copt, 120 g cartofi pr\u0103ji\u021bi, 230 ml de limonad\u0103 <\/p>\n\n\n\n<p><strong>00:00 &#8211; <\/strong><a href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Supliment de post-antrenament<\/a> <\/p>\n\n\n\n<p><strong>01:30<\/strong> &#8211; <a title=\"proteine din zer\" href=\"http:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Proteine din zer<\/a>: 4 cupe&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=\"Interviu_cu_Ronnie_Coleman_pentru_GymBeam\"><\/span>Interviu cu Ronnie Coleman pentru GymBeam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne bucur\u0103m foarte mult c\u0103 am avut ocazia s\u0103-i adres\u0103m lui Ronnie Coleman c\u00e2teva \u00eentreb\u0103ri despre via\u021ba sa \u0219i cariera de culturist. Urm\u0103ri\u021bi videoclipul nostru:<\/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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"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=\"Interviu_cu_Ronnie_Coleman_pentru_bodybuildingcom\"><\/span>Interviu cu Ronnie Coleman pentru bodybuilding.com<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Care a fost motiva\u021bia ta principal\u0103 ca s\u0103 \u00eencepi \u0219i s\u0103 continui \u00een culturism?<\/strong><\/p>\n\n\n\n<p>\u201eScopul meu principal a fost s\u0103 fac ceea ce \u00eemi place. De-a lungul carierei mele, am fost pl\u0103tit destul de bine, dar asta am considerat asta ca un fel de bonus. A fost dragostea pentru sport cea care zilnic m-a motivat.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Cum arat\u0103 ast\u0103zi via\u021ba ta, c\u00e2nd nu te mai preg\u0103te\u0219ti pentru Mr. Olympia?<\/strong><\/p>\n\n\n\n<p>\u201e\u00cen timpul fiec\u0103rei preg\u0103tiri pentru Mr. Olympia, am fost sub o presiune extraordinar\u0103. Cu toate acestea, am fost \u00een stare s\u0103 profit de el. \u00cen fiecare an, am a\u0219teptat cu ner\u0103bdare preg\u0103tirea urm\u0103toare. Ast\u0103zi, \u00een locul preg\u0103tirii, m\u0103 plictisesc. Chiar \u0219i antrenamentul \u00eenainte de competi\u021bie \u0219i alimenta\u021bia \u00eemi lipsesc acum.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Unii oameni sus\u021bin c\u0103, fizicul ideal l-ai atins atunci c\u00e2nd ai fost mai u\u0219or (122 kg). Care a fost aspectul t\u0103u fizic care \u021bi-a pl\u0103cut cel mai mult?<\/strong><\/p>\n\n\n\n<p>\u201e\u00cen timpul primei mele victorii la Mr. Olympia. Acea competi\u021bie a fost pentru mine incredibil\u0103. Nimic nu \u00eemi poate \u00eenlocui senza\u021bia de dup\u0103 acea competi\u021bie, totul a ie\u0219it exact cum mi-am imaginat. \u00cen anul acela, am fost nevoit s\u0103 m\u0103 antrenez mult, pentru a ob\u021bine titlul. Am stat pe scen\u0103 \u00eempreun\u0103 cu concuren\u021bii mei care m\u0103 \u00eenf\u00e2ngeau \u00een ultimul deceniu. Nimeni nu m-a ales ca favoritul lui, pentru c\u0103 \u00een anul precedent am terminat pe locul 9. A trebuit s\u0103 ar\u0103t oamenilor ceva incredibil, ca s\u0103 elimin prejudec\u0103\u021bile lor, \u0219i asta este exact ceea ce am f\u0103cut.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Ce crezi c\u0103 a determinat avantajul t\u0103u fa\u021b\u0103 de ceilal\u021bi concuren\u021bi? \u00cen plus fa\u021b\u0103 de dimensiunile \u0219i condi\u021bia ta fizic\u0103?<\/strong><\/p>\n\n\n\n<p>\u201eTrebuie s\u0103 fie abordarea mea privind antrenamentele. Dac\u0103 v\u0103 uita\u021bi la unele dintre videoclipurile mele de la antrenamente \u0219i le compara\u021bi cu al\u021bi culturi\u0219ti, ve\u021bi vedea c\u0103 antrenamentul meu a fost complet diferit \u0219i mult mai intens dec\u00e2t al lor.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Mu\u0219chii t\u0103i au ar\u0103tat mai den\u0219i datorit\u0103 antrenamentelor de for\u021b\u0103 pe care le f\u0103ceai?<\/strong><\/p>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201eDa, exact.\u201c<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Pe multe site-uri \u0219i \u00een revistele despre culturism, adesea a fost men\u021bionat c\u0103, datorit\u0103 aspectului t\u0103u fizic, tu ai fost cel mai bun culturist din toate timpurile. E\u0219ti de acord cu aceast\u0103 afirma\u021bie?<\/strong><\/p>\n\n\n\n<p><em>\u201eNu sus\u021bin c\u0103 sunt cel mai bun, dar nici c\u0103 nu sunt. Asta sus\u021bin ceilal\u021bi. Este un fel de compliment pe care pur \u0219i simplu trebuie s\u0103-l accept.\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>7. C\u00e2nd ai realizat c\u0103 \u021bi-ai putea construi o carier\u0103 de succes ca \u0219i culturist profesionist?<\/strong><\/p>\n\n\n\n<p><em>\u201eA fost cel pu\u021bin cu cinci sau \u0219ase ani mai t\u00e2rziu. Mi-a luat mult timp p\u00e2n\u0103 c\u00e2nd am ajuns \u00een punctul acela c\u00e2nd am \u00eenceput s\u0103 tr\u0103iesc din acest sport. \u00cen primii trei-patru ani, ca \u0219i profesionist, nu f\u0103ceam nimic interesant. Nu ocupam at\u00e2t de des primele 5 locuri. Am fost mul\u021bumit c\u0103 pot trece peste preg\u0103tirile pentru concurs, pentru c\u0103 mi-a pl\u0103cut \u0219i am primit gratuit abonamentul ca membru \u00een centrul de fitness. Am fost fericit pentru c\u0103 \u0219tiam c\u0103 asta fac la maxim.&#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>8. La ultimul Mr. Olympia la care ai participat, \u00een mod evident, nu ai fost \u00een cea mai bun\u0103 form\u0103. Ce crezi c\u0103 a determinat aceast\u0103 \u00eenfr\u00e2ngere?<\/strong><\/p>\n\n\n\n<p><em>\u201eToate antrenamentele pe care le-am efectuat, \u00een cele din urm\u0103 m-au prins, am avut probleme, mai ales cu spatele. \u00cemi amintesc c\u0103 \u00een timpul unui antrenament am sim\u021bit o durere imens\u0103 \u00een spate, care avea ca rezultat \u0219i greut\u0103\u021bile pe care le ridicam. De fapt, niciodat\u0103 nu aveam pauze destul de lungi pentru a-mi l\u0103sa corpul s\u0103 se recupereze complet.&#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>9. Cum este sentimentul acela, c\u00e2nd e\u0219ti o inspira\u021bie pentru fanii culturismului din \u00eentreaga lume?<\/strong><\/p>\n\n\n\n<p><em>\u201eEste un sentiment excelent, dar \u00een realitate, nu v\u0103 g\u00e2ndi\u021bi la asta atunci c\u00e2nd v\u0103 dedica\u021bi acestui sport. \u00cen timpul carierei mele, nu m\u0103 g\u0103ndeam prea des la bani \u0219i la inspira\u021bia pe care le-o d\u0103deam oamenilor, pentru c\u0103 m\u0103 bucuram de ceea ce fac.\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>10. Dac\u0103 ar trebui s\u0103 rezumi cariera ta \u00eentr-o singur\u0103 propozi\u021bie, ce-ai spune?<\/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 class=\"wp-element-caption\">Fotografie de la: 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>\u201eCea mai bun\u0103 carier\u0103 din lume!\u201c <span style=\"color: #ff6600;\">[7]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cariera lui Ronnie Coleman demonstreaz\u0103 legea fundamental\u0103 a naturii: <strong>pentru tot ce ob\u021bine\u021bi, este nevoie s\u0103 pierde\u021bi ceva<\/strong>. P\u00e2n\u0103 la urm\u0103, totul este despre un lucru, dac\u0103 s-a meritat pierderea aceea pentru c\u00e2\u0219tigul vostru. Potrivit lui Ronnie, antrenamentele sale dure i-au adus succes. Poate c\u0103, restul vie\u021bii sale tr\u0103ie\u0219te \u00een durere, dar <strong>numele s\u0103u va ap\u0103rea \u00eentotdeauna \u00een teme de sport, pe care le ador\u0103<\/strong>. Ar fi c\u00e2\u0219tigat un record de 8 tilturi Mr. Olympia, dac\u0103 nu ar fi fost at\u00e2t de motivat, intens \u0219i extrem? Probabil c\u0103 nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totul ceea ce facem, are poten\u021bialul de a provoca <strong>consecin\u021be pe termen lung<\/strong>, \u00een special culturismul. Culturismul are poten\u021bialul s\u0103 contribuie la un stil de via\u021b\u0103 mai bun, dar, de asemenea, aduce riscul de a provoca daune, dac\u0103 antrenamentele nu sunt controlate. <strong>Genuflexiunile cu 360 kg<\/strong> sunt o performan\u021b\u0103 pe care pu\u021bini o reu\u0219esc. Astfel de performan\u021b\u0103 necesit\u0103 o anumit\u0103 extrem\u0103, care de multe ori se manifest\u0103 sub form\u0103 de leziuni sau boli. Dac\u0103 trecutul era bun sau r\u0103u, la un moment dat, v\u0103 prinde din urm\u0103, iar acest lucru este valabil \u0219i pentru nume mari, cum este \u0219i Ronnie Coleman. De\u0219i antrenamentul lui era efectiv, pentru un novice sau pentru un sportiv de recreere, poate fi destul de dificil fizic! <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>\u201cDeci, \u00eenc\u0103 dori\u021bi s\u0103 deveni\u021bi un culturist ca mine \u0219i s\u0103 ave\u021bi aceea\u0219i moral\u0103 la antrenamente ca \u0219i mine? Dup\u0103 cum pute\u021bi vedea, sunt c\u00e2\u0219tig\u0103torul de 8 ori al Mr. Olympia \u0219i nu sunt capabil s\u0103 umblu. Am trecut printr-o interven\u021bie chirurgical\u0103 la spate care a durat 11 de ore.\u201d&nbsp;<\/em>a scris Coleman pe Instagram.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ronnie a avut o genetic\u0103 interesant\u0103 pentru for\u021b\u0103 \u0219i culturism \u0219i programul lui de antrenament reflecta&nbsp;<strong>capacitatea sa natural\u0103<\/strong> de ob\u021binere a masei musculare. Programul s\u0103u de antrenament \u0219i alimenta\u021bia ar trebui s\u0103 fie o <strong>surs\u0103 de inspira\u021bie pentru orice gimnast<\/strong>, dar, cu siguran\u021b\u0103, nu dorim s\u0103 spunem c\u0103 fiecare trebuie s\u0103 se antreneze ca \u0219i Ronnie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cDac\u0103 am regrete? S\u0103 schimb ceva dac\u0103 a\u0219 avea \u0219ansa s\u0103 iau totul de la \u00eenceput? Da, dac\u0103 a\u0219 avea o nou\u0103 \u0219ans\u0103, a\u0219 schimba un singur lucru. La genuflexiunile cu 360 kg a\u0219 face 4 repet\u0103ri \u00een loc de dou\u0103, este singurul lucru pe care \u00eel regret. Aceste dou\u0103 repet\u0103ri m\u0103 urm\u0103resc p\u00e2n\u0103 \u00een ziua de azi, pentru c\u0103 \u0219tiu c\u0103 a\u0219 fi \u00een stare s\u0103 fac 4.\u201d <span style=\"color:#ff6600\" class=\"tadv-color\">[<\/span><span style=\"color: #ff6600;\">9]<\/span><\/em><\/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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"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>&nbsp;Videoclipul \u00een care Ronnie face genoflexiuni cu o greutate de 360 kg.<\/em><\/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-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"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>Va fi o pl\u0103cere pentru noi, dac\u0103 \u00eemp\u0103rt\u0103\u0219i\u021bi opiniile dumneavoastr\u0103 \u00een comentarii, privind programul de antrenament \u0219i alimenta\u021bia lui Ronnie Coleman \u0219i, bine\u00een\u021beles, dac\u0103 articolul v-a pl\u0103cut, \u00eel <strong>pute\u021bi sprijini prin distribuire.<\/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, de 8 ori Mr. Olympia, denumit \u00een continuare cel mai mare culturist al tuturor timpurilor. Vede\u021bi antrenamentul, alimenta\u021bia, interviul.<\/p>\n","protected":false},"author":25,"featured_media":405852,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7484,6890,7358,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275917","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament","9":"tag-motivatie","10":"tag-nutritie","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>Ronnie Coleman \u0219i planul s\u0103u de antrenament, alimenta\u021bia \u0219i interviul - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ronnie Coleman, de 8 ori Mr. Olympia, denumit \u00een continuare cel mai mare culturist al tuturor timpurilor. 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