{"id":278795,"date":"2018-04-24T13:15:00","date_gmt":"2018-04-24T11:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=278795"},"modified":"2022-12-30T10:40:02","modified_gmt":"2022-12-30T09:40:02","slug":"rich-piana-edzese-5-szazalek-marka","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/rich-piana-edzese-5-szazalek-marka\/","title":{"rendered":"Ki az a Rich Piana, \u00e9s mi \u00e1ll az 5% m\u00e1rka m\u00f6g\u00f6tt?"},"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\/rich-piana-edzese-5-szazalek-marka\/#Rich_Piana_edzesterve\" title=\"Rich Piana edz\u00e9sterve\">Rich Piana edz\u00e9sterve<\/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\/rich-piana-edzese-5-szazalek-marka\/#Etkezesi_terv\" title=\"\u00c9tkez\u00e9si terv\">\u00c9tkez\u00e9si terv<\/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\/rich-piana-edzese-5-szazalek-marka\/#Tiltott_anyagok_hasznalata\" title=\"Tiltott anyagok haszn\u00e1lata\">Tiltott anyagok haszn\u00e1lata<\/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\/rich-piana-edzese-5-szazalek-marka\/#5_Nutrition_%E2%80%93_Rich_Piana_markaja\" title=\"5% Nutrition \u2013 Rich Piana m\u00e1rk\u00e1ja\">5% Nutrition \u2013 Rich Piana m\u00e1rk\u00e1ja<\/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\/rich-piana-edzese-5-szazalek-marka\/#Mi_okozta_Rich_Piana_hirtelen_halalat\" title=\"Mi okozta Rich Piana hirtelen hal\u00e1l\u00e1t?\">Mi okozta Rich Piana hirtelen hal\u00e1l\u00e1t?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rich Piana nagyon h\u00edres szem\u00e9lyis\u00e9g a test\u00e9p\u00edt\u00e9s \u00e9s az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d vil\u00e1g\u00e1ban<strong>. Akt\u00edv t\u00e1rsadalmi \u00e9s m\u00e9dia jelenl\u00e9t\u00e9nek <\/strong>k\u00f6sz\u00f6nhet\u0151en kultikus figurak\u00e9nt \u00e9p\u00edtette ki a h\u00edrnev\u00e9t. M\u00e1r az anyuk\u00e1ja is profi test\u00e9p\u00edt\u0151 volt, ami Richet m\u00e1r fiatal kor\u00e1ban elb\u0171v\u00f6lte a test\u00e9p\u00edt\u00e9s vil\u00e1g\u00e1ba. Mint kisgyerek, s\u0171r\u0171n l\u00e1togatta a konditermet, amelyben az anyuk\u00e1ja&nbsp; edzett&nbsp; \u00e9s \u00e1mulattal&nbsp; figyelte az<strong> \u00f3ri\u00e1stest\u0171 f\u00e9rfiakat, ahogy emelik a nagy s\u00falyokat<\/strong>. 11 \u00e9ves kor\u00e1ban elt\u00f6k\u00e9lte mag\u00e1t, hogy bel\u00e9p a test\u00e9p\u00edt\u00e9s birodalm\u00e1ba az <strong>egyedi testalkat ki\u00e9p\u00edt\u00e9se c\u00e9lj\u00e1ul. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00ednvonalas NPC California Championship-en szerzett nyerem\u00e9nye, amelyet <strong>18 \u00e9ves kor\u00e1ban szerzett<\/strong>, megfelel\u0151 felt\u00e9teleket biztos\u00edtott ahhoz, hogy el\u00e9rje a cs\u00facsot a fitness iparban. Onnant\u00f3l kezdve Rich Piana olyan magass\u00e1gig dolgozta fel mag\u00e1t, amelyet \u0151 maga sem k\u00e9pzelt val\u00f3s\u00e1gosnak, legyen sz\u00f3 test\u00e9p\u00edt\u00e9sr\u0151l, sz\u00edn\u00e9szked\u00e9sr\u0151l vagy csak, mint inspir\u00e1ci\u00f3 m\u00e1sok sz\u00e1m\u00e1ra, akik el akarj\u00e1k \u00e9rni c\u00e9ljaikat. Az \u0151 standja \u00e1ltal\u00e1ban volt a legnagyobb a ki\u00e1ll\u00edt\u00e1sokon, \u00e9s a <strong>bar\u00e1ts\u00e1gos term\u00e9szete<\/strong> kit\u00e9pte a buta, arrog\u00e1ns \u00e9s \u00f6nz\u0151 test\u00e9p\u00edt\u0151 sztereot\u00edpi\u00e1b\u00f3l. Mint egy igazi marketing zseni, Rich tudta, hogy mit szeretn\u00e9nek l\u00e1tni rajong\u00f3i az eg\u00e9sz vil\u00e1gon &#8211;&nbsp; az \u0151 <strong>nagy h\u00e1z\u00e1t, aut\u00f3it, tetov\u00e1l\u00e1sait \u00e9s term\u00e9szetesen az izmait.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1],[2]&nbsp;<\/span><\/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\">Alap adatok:<\/h3>\n\n\n\n<p><strong>Kor:<\/strong> 44<\/p>\n\n\n\n<p><strong>Sz\u00e1rmaz\u00e1s:<\/strong> Los Angeles, California, USA<\/p>\n\n\n\n<p><strong>Magass\u00e1g:<\/strong> 185 cm<\/p>\n\n\n\n<p><strong>S\u00faly:<\/strong> 122 kg (versenys\u00faly) \u00e9s 131 kg (versenyen k\u00edv\u00fcli s\u00faly) k\u00f6z\u00f6tt<\/p>\n\n\n\n<p><strong>Test\u00e9p\u00edt\u00e9ssel foglalkozott:<\/strong> 36 \u00e9vet<\/p>\n\n\n\n<p><strong>Maxim\u00e1lis s\u00falyok:<\/strong> Bench Press: 225kg \/ Guggol\u00e1s: 265kg \/ Felh\u00faz\u00e1s: 265 kg \/ Bicepsz \u00e1llva k\u00e9tkezes r\u00faddal 125kg<\/p>\n\n\n\n<p><strong>Kedvenc gyakorlatok:<\/strong> B\u00e1rmely gyakorlat csig\u00e1val<\/p>\n\n\n\n<p><strong>D\u00edjak:<\/strong> 2009 Sacramento <\/p>\n\n\n\n<p>1. helyez\u00e9s Men&#8217;s Bodybuilding (Super Heavyweight) 2009 Border States Classic <\/p>\n\n\n\n<p>1. helyez\u00e9s Men&#8217;s Bodybuilding (Overall) 2003 NPC Los Angeles <\/p>\n\n\n\n<p>1.helyez\u00e9s Men&#8217;s Bodybuilding (Super Heavyweight)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Nem l\u00e9tezik semmilyen r\u00f6videbb \u00fat. Neh\u00e9z test\u00e9p\u00edt\u0151nek lenni. Ha nem vagytok hajland\u00f3ak neh\u00e9z munk\u00e1t v\u00e9gezni, akkor nem ez a&nbsp;megfelel\u0151 sport sz\u00e1motokra. Szeretnetek kell. Amennyiben szeretitek, oda fogtok eljutni, ahol lenni szeretn\u00e9tek.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32704,86551,98443,98794\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rich_Piana_edzesterve\"><\/span>Rich Piana edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rich edz\u00e9sfiloz\u00f3fi\u00e1ja a&nbsp;teste sugallat\u00e1n \u00e9s sz\u00fcks\u00e9gletein alapult. Mindenkinek m\u00e1s ig\u00e9nyei vannak \u00e9trendj\u00fck \u00e9s \u00e9letvitel\u00fck alapj\u00e1n. Rich kiemelte a&nbsp;<strong>test\u00e9p\u00edt\u00e9s sztereot\u00edpi\u00e1j\u00e1nak a&nbsp;megzavar\u00e1s\u00e1t<\/strong>, ami a&nbsp;neh\u00e9z s\u00faly emel\u00e9se, egy adott ism\u00e9tl\u00e9s \u00e9s sz\u00e9ria sz\u00e1m mellett. Az \u0151 edz\u00e9s filoz\u00f3fi\u00e1ja a&nbsp;val\u00f3s\u00e1gb\u00f3l indult ki, hogy <strong>nem sz\u00fcks\u00e9ges<\/strong> <strong>extr\u00e9m edz\u00e9seket v\u00e9gezni<\/strong> a&nbsp;remek alak ki\u00e9p\u00edt\u00e9s\u00e9hez, ameddig hallgatni fogj\u00e1tok testetek sz\u00fcks\u00e9gleteit \u00e9s helyes ir\u00e1nyba terelitek. Rich <strong>t\u00e1mogatta a&nbsp;kisebb s\u00falyok haszn\u00e1lat\u00e1t nagyobb ism\u00e9tl\u00e9ssz\u00e1mmal \u2013 <\/strong>amennyit a&nbsp;tested elb\u00edr. Ezzel a&nbsp;fajta edz\u00e9ssel t\u00e1mogatta az <strong>izmok \u201epump\u00e1l\u00e1s\u00e1t\u201c<\/strong>&nbsp; az izomrostok minim\u00e1lis szakad\u00e1s\u00e1val. Ugyan\u00fagy elismerte, hogy a&nbsp;legt\u00f6bbszor olyan izomcsoportokat v\u00e1lasztott, amelyeket <strong>\u00f6szt\u00f6n\u00f6sen, <\/strong>\u00e9rz\u00e9s alapj\u00e1n tervezett&nbsp;<strong>\u00e1ttorn\u00e1zi<\/strong> a&nbsp;k\u00f6vetkez\u0151 edz\u00e9sen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Mindent meg kell csin\u00e1lnotok, ami sz\u00fcks\u00e9ges, kem\u00e9nyen edzetek \u00e9s megfelel\u0151en \u00e9tkeztek, semmi m\u00e1s nem sz\u00e1m\u00edt.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos vide\u00f3ban Rich a&nbsp;bicepsze \u00e9s tricepsze nagys\u00e1g\u00e1t az \u00fa.n. <strong><span style=\"color: #ff6600;\">Feeder Workout<\/span><\/strong> (FW) <strong>edz\u00e9s rendszernek<\/strong>&nbsp;tulajdon\u00edtotta. A&nbsp;FW az olyan testr\u00e9szek \u00e1tmozg\u00e1s\u00e1t jelenti, <strong>amelyek az egy\u00e9n gyenges\u00e9gei az \u00e9szaka alatt<\/strong>, csak p\u00e1r perccel lefekv\u00e9s el\u0151tt. \u00c1ltal\u00e1noss\u00e1gban Rich az adott izomcsoportokat <strong>h\u00e1rom sz\u00e9ri\u00e1val, 100 ism\u00e9tl\u00e9ssz\u00e1mmal, kis s\u00fallyal \u00e9s sz\u00fcnet n\u00e9lk\u00fcl<\/strong> javasolta terhelni, hogy v\u00e9rb\u0151s\u00e9g l\u00e9pjen fel az izmokban a \u201efelpump\u00e1l\u00e1shoz\u201c.Viszont azt \u00e1ll\u00edtotta, hogy ez az aj\u00e1nl\u00e1s ink\u00e1bb a&nbsp;pszich\u00e9re \u00f6sszpontosul, mivel a&nbsp;FW-n\u00e9l pont arr\u00f3l van sz\u00f3, hogy <strong>\u201efelpump\u00e1lva\u201c t\u00e9rjetek vissza, <\/strong>\u00e9s erre gondoljatok azel\u0151tt, hogy elmentek aludni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fontos, hogy egy kicsit p\u00f3zoljatok a&nbsp;t\u00fck\u00f6r el\u0151tt, amely \u00e9ppen el\u00e9rhet\u0151,egyb\u0151l azut\u00e1n, ahogy befejezitek a&nbsp;sz\u00e9ri\u00e1t. Mindannyian, akik m\u00e1r egy ideje edzenek, biztosan tudj\u00e1k, hogy akkor n\u0151 meg az izom, amikor a&nbsp;<strong>test\u00fcnk teljes nyugalomban<\/strong> van (alv\u00e1s k\u00f6zben). Mivel azzal a&nbsp;tudattal fekszetek le, hogy az izmaitok v\u00e9rb\u0151s\u00e9get \u00e9rtek el, \u00e9s ezzel egy\u00fctt n\u00f6vekedtek, ment\u00e1lisan helyes ir\u00e1nyba vagytok hangolva. Rich ezt a&nbsp;fajta hangol\u00f3d\u00e1st kulcsfontoss\u00e1g\u00fanak tartotta, azaz hogy az izomt\u00f6meg gyorsabb n\u00f6veked\u00e9se biztos\u00edtva legyen alv\u00e1s k\u00f6zben. Rich szerint ezzel a&nbsp;m\u00f3dszerrel alv\u00e1s k\u00f6zben az izmokra fogtok gondolni, amelyek lemaradnak, hogyan n\u00f6vekednek minden sz\u00e9ri\u00e1val, ami <strong>ezt k\u00f6vet\u0151en egy bizonyos n\u00f6veked\u00e9st fog biztos\u00edtani.&nbsp;<span style=\"color: #ff6600;\"><em>[1],[3]<\/em><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9h\u00e1ny videofelv\u00e9tel\u00e9nek vizsg\u00e1lata alapj\u00e1n siker\u00fclt pontosabban meghat\u00e1roznunk n\u00e9h\u00e1ny gyakorlat\u00e1t az egyes izomcsoportokra vonatkoz\u00f3an. Al\u00e1bb l\u00e1thatj\u00e1tok azon utols\u00f3 edz\u00e9stervek&nbsp;egyik\u00e9t melyet Rich Piana alkalmazott.&nbsp;Ne feledj\u00fck, hogy Rich nagyon elfoglalt volt, ez\u00e9rt ezek a gyakorlatok ak\u00e1r h\u00e9tr\u0151l h\u00e9tre v\u00e1ltozhattak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>H\u00e9tf\u0151 &#8211; H\u00e1t<\/strong><\/p>\n\n\n\n<p>A h\u00e1t edz\u00e9se sor\u00e1n nagyobb ig\u00e9nybev\u00e9telt alkalmazott, mint \u00e1ltal\u00e1noss\u00e1gban v\u00e9ve megszokott. A T-r\u00faddal val\u00f3 h\u00faz\u00e1s volt az egyike azoknak a gyakorlatoknak, melyekben Rich nagyon er\u0151s volt. Edz\u00e9se a k\u00f6vetkez\u0151 kombin\u00e1ci\u00f3kb\u00f3l \u00e1llt:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>H\u00faz\u00e1s egykezesekkel hajl\u00edtott testhelyzetben, k\u00e9tkezes kombin\u00e1ci\u00f3val<\/li><li>Keresztbe-h\u00faz\u00e1s csig\u00e1val, k\u00e9t k\u00e9zzel<\/li><li>H\u00faz\u00e1s sz\u00e9les r\u00faddal, csig\u00e1val<\/li><li>H\u00faz\u00e1s T-r\u00faddal<\/li><li>Felh\u00faz\u00e1s r\u00faddal hajl\u00edtott testhelyzetben<\/li><\/ul>\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-beagyazas-kezelo wp-block-embed-beagyazas-kezelo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"RICH PIANA and Big J CRUSHING Back | California | BigJsExtremeFitness\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/tCJkhtXfVTc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Kedd &#8211; Mell<\/strong><\/p>\n\n\n\n<p>A mell Rich Piana egyik leger\u0151sebb izomcsoportja volt. A gyakorlatokat mellre az alapj\u00e1n v\u00e1ltoztatta, hogy \u00e9pp a bicepsszel avagy a tricepsszel edzette. Ezeket a gyakorlatokat alkalmazta leggyakrabban a mellre val\u00f3 edz\u00e9s sor\u00e1n:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Bench press k\u00e9tkezes r\u00faddal pozit\u00edv sz\u00f6gben hajl\u00edtott padon<\/li><li>Bench press&nbsp;k\u00e9tkezes r\u00faddal egyenes padon<\/li><li>T\u00e1rogat\u00e1s<\/li><\/ul>\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-beagyazas-kezelo wp-block-embed-beagyazas-kezelo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"RICH PIANA &amp; CHRIS BELDEN KILLIN&#039; CHEST 5%ER STYLE!!\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yRnI93IbO9M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Szerda &#8211; L\u00e1bak<\/strong><\/p>\n\n\n\n<p>Rich l\u00e1b-edz\u00e9se k\u00fcl\u00f6nb\u00f6z\u00f6tt a a tipikus test\u00e9p\u00edt\u0151 edz\u00e9sekt\u0151l. Am\u00edg a legt\u00f6bb esetben a l\u00e1b egyes izomcsoportjainak edz\u00e9se el van k\u00fcl\u00f6n\u00edtve k\u00e9t edz\u00e9sre (hamstring \u00e9s kvadriceps), annak \u00e9rdek\u00e9ben, hogy minden izom a lehet\u0151 leghat\u00e9konyabbban \u00e1t legyen mozgatva, Rich egyetlen hossz\u00fa edz\u00e9s sor\u00e1n edzette \u00e1t \u0151ket.&nbsp;A video-k alapj\u00e1n hamstring-el kezdett \u00e9s kvadricepsszel fejezte be az edz\u00e9st. A k\u00f6vetkez\u0151 gyakorlatokra \u00f6sszpontos\u00edtott:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Kit\u00f6r\u00e9s hason fekve<\/li><li>Kit\u00f6r\u00e9s hason fekve egy l\u00e1bbal<\/li><li>Rom\u00e1n felh\u00faz\u00e1s<\/li><li>Kit\u00f6r\u00e9s \u00fclve<\/li><li>Legpress<\/li><li>Hacken drep<\/li><\/ul>\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-beagyazas-kezelo wp-block-embed-beagyazas-kezelo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"BIGGER BY THE DAY - DAY 16 - BIG LEG DAY - GOLDS GYM - 30LBS\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Q47Z98zHPyQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Cs\u00fct\u00f6rt\u00f6k &#8211; V\u00e1llak<\/strong><\/p>\n\n\n\n<p>A v\u00e1llak Rich egyik domin\u00e1ns izomcsoportjai voltak. Ennek ellen\u00e9re az edz\u00e9s sor\u00e1n nem a gyakorlatok hatalmas sz\u00e1ma, avagy az ism\u00e9tl\u00e9sek domin\u00e1ltak, mint ahogyan azt elv\u00e1rn\u00e1nk. A t\u00f6bbi test\u00e9p\u00edt\u0151t\u0151l t\u00f6bbek k\u00f6z\u00f6tt abban is k\u00fcl\u00f6nb\u00f6z\u00f6tt hogy a v\u00e1llak edz\u00e9s\u00e9t \u00f6sszek\u00f6t\u00f6tte a trap\u00e9zokkal. Ugyanis alaphelyzetben a trap\u00e9zokat a h\u00e1ttal egy\u00fctt edzik. Gyakorlatai ezekre a csoportokra a k\u00f6vetkez\u0151k\u00e9pp mutattak:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>T\u00e1rogat\u00e1s egykezesekkel \u00e1ll\u00f3 helyzetben<\/li><li>Nyom\u00e1s egykezesekkel \u00fcl\u0151 helyzetben, g\u00e9pen<\/li><li>Keresztir\u00e1ny\u00fa h\u00faz\u00e1s csig\u00e1val<\/li><li>V\u00e1llk\u00f6rz\u00e9s g\u00e9ppel<\/li><li>V\u00e1llk\u00f6rz\u00e9s k\u00e9tkezes s\u00fallyal<\/li><\/ul>\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-beagyazas-kezelo wp-block-embed-beagyazas-kezelo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Rich Piana and Big Con Killin shoulders!! 5%ers for life!!!\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/7qxDljcVwDs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>P\u00e9ntek &#8211; Bicepsz \u00e9s Tricepsz<\/strong><\/p>\n\n\n\n<p>A domin\u00e1ns izomcsoportok Rich eset\u00e9ben egy\u00e9rtelm\u0171en a karjai voltak. A bicepsz \u00e9s tricepsz m\u00e9retei felt\u0171n\u00e9st keltettek azonnal. Ezeket az izmokat a k\u00f6vetkez\u0151 gyakorlatok seg\u00edts\u00e9g\u00e9vel \u00e9p\u00edtette ki:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Koncentr\u00e1lt bicepsz-felh\u00faz\u00e1s csig\u00e1val<\/li><li>Bicepsz h\u00faz\u00e1s egykezesekkel, \u00e1ll\u00f3 helyzetben<\/li><li>Bicepsz h\u00faz\u00e1s, egykezesekkel, \u00fcl\u0151 helyzetben, pozit\u00edv sz\u00f6gben hajl\u00edtott padon<\/li><li>Tricepsz nyom\u00e1s,&nbsp;\u00fcl\u0151 helyzetben g\u00e9ppel<\/li><li>Tricepsz extenzi\u00f3, csig\u00e1val, k\u00f6t\u00e9llel<\/li><li>Bench press sz\u0171k fog\u00e1ssal<\/li><\/ul>\n\n\n\n<p>Rich edz\u00e9sei nem voltak extr\u00e9m kem\u00e9nyek. Ugyanakkor amennyiben nincs tapasztalatotok az egyes izomcsoportok edz\u00e9s\u00e9vel szem\u00e9lyesen, ez esetben javasoljuk nektek, hogy a gyakorlatokat kisebb s\u00fallyal \u00e9s intenzit\u00e1ssal v\u00e9gezz\u00e9tek.&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><em>\u201eAzt mondom, egyetek 8000 kal\u00f3ri\u00e1t naponta, edzetek 2,5 \u00f3r\u00e1t naponta \u00e9s m\u00e9g egy \u00f3ra kardio. Sz\u00f3val sokkal t\u00f6bb kal\u00f3ri\u00e1t haszn\u00e1ltok \u00e9s a&nbsp;testetek biztosan megn\u0151.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>2015 janu\u00e1rj\u00e1ban, Rich k\u00f6zz\u00e9tett egy vide\u00f3t, amelyben <strong>kiemeli a&nbsp;feh\u00e9rj\u00e9k \u00e9s a&nbsp;sz\u00e9nhidr\u00e1tok bev\u00e9tel\u00e9nek fontoss\u00e1g\u00e1t<\/strong> a&nbsp;norm\u00e1lis eg\u00e9szs\u00e9ges \u00e9telekb\u0151l a&nbsp;feh\u00e9rje \u00e9s sz\u00e9nhidr\u00e1t-feh\u00e9rje (\u00fa.n. weight gainer) italok helyett, ha van erre lehet\u0151s\u00e9ged. Egy mondattal: az \u00e9tel els\u0151dleges ! Figyelmeztette k\u00f6vet\u0151it, hogy <strong>figyelmesen olvass\u00e1k el t\u00f6megn\u00f6vel\u0151j\u00fck \u00f6sszet\u00e9tel\u00e9t<\/strong>, miel\u0151tt megv\u00e1s\u00e1rolj\u00e1k. Szerinte a&nbsp;legjobb sz\u00e9nhidr\u00e1t-feh\u00e9rje ital <strong>egy b\u00f6gre zabpehelyb\u0151l, 10 toj\u00e1sfeh\u00e9rj\u00e9b\u0151l, 1 ban\u00e1nb\u00f3l, 1 te\u00e1skan\u00e1lnyi mogyor\u00f3vajb\u00f3l \u00e1ll. <\/strong>Ezek a&nbsp;hozz\u00e1val\u00f3k \u00f6sszemixel\u00e9se ut\u00e1n nem tal\u00e1lkoztok semmilyen k\u00e9miai anyagokkal vagy m\u00e1s szem\u00e9ttel.<em> \u201eMinden amitek van azok komplex sz\u00e9nhidr\u00e1tok zabpehelyb\u0151l, toj\u00e1sfeh\u00e9rje feh\u00e9rjeib\u0151l, term\u00e9szetes zs\u00edr a&nbsp;mogyor\u00f3vajb\u00f3l \u00e9s ban\u00e1n.\u201c<\/em> <em>\u201eA&nbsp;feh\u00e9rje seg\u00edthet, van alkalmazhat\u00f3s\u00e1ga, de az igazi \u00e9tel mindig jobb v\u00e1laszt\u00e1s lesz.\u201c&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 class=\"normal\">A leggyakoribb k\u00e9rd\u00e9s, amit Rich a&nbsp;rajong\u00f3it\u00f3l kapott, hogy milyen feh\u00e9rj\u00e9t szed a&nbsp;<strong>c\u00e9lja el\u00e9r\u00e9se \u00e9rdek\u00e9ben.\u201c <\/strong>Szeretn\u00e9m, ha mindenki tudn\u00e1 az \u00e9tel, az igazi \u00e9tel az \u00e9n titkom!\u201c&nbsp;<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<p><em>\u201e 8 \u00f3r\u00e1t t\u00f6lteni a&nbsp;konditeremben nem val\u00f3 mindenkinek, de \u00e9n im\u00e1dom.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"normal wp-block-heading\"><span class=\"ez-toc-section\" id=\"Etkezesi_terv\"><\/span>\u00c9tkez\u00e9si terv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"normal\">A m\u00e1r a&nbsp;130 kil\u00f3s, \u00f3ri\u00e1si monstrum, elmond\u00e1sa szerint, legal\u00e1bb <strong>13 kil\u00f3 izomt\u00f6meget szeretett volna m\u00e9g felszedni 4 h\u00f3nap alatt<\/strong>, egy szigor\u00fa edz\u00e9s program alkalmaz\u00e1sa mellett, tartalmazva \u00e9tkez\u00e9st \u00e9s szteroid ciklust is, amelyet 2016-os \u00e9v elej\u00e9n kezdett. Ezt az eg\u00e9sz folyamatot napi szinten dokument\u00e1lta vide\u00f3 form\u00e1j\u00e1ban, youtube csatorn\u00e1j\u00e1n. Minden h\u00e9ten <strong>egy \u00e9telt adott hozz\u00e1 \u00e9trendj\u00e9hez. <\/strong>Janu\u00e1rban napi 4 \u00e9tellel kezdte, de ahhoz ragaszkodott, hogy <strong>napi t\u00f6bb, mint 15 \u00e9telig fog elmenni<\/strong> 4 h\u00f3nap alatt. Reggelire minden nap <strong>zabpelyhet \u00e9s toj\u00e1sfeh\u00e9rj\u00e9t<\/strong> k\u00e9sz\u00edtett el mag\u00e1nak, 50g feh\u00e9rje \u00e9s 50g sz\u00e9nhidr\u00e1t ar\u00e1nyban. Edz\u00e9s ut\u00e1n 50g sz\u00e9nhidr\u00e1tot&nbsp; evett, vagy <strong>\u00e9des krumpli<\/strong> form\u00e1j\u00e1ban, vagy az \u0151 sz\u00e9nhidr\u00e1t term\u00e9k\u00e9b\u0151l, a Real Food-b\u00f3l, amelyet nem sz\u00e1molt \u00e9telnek az \u00e9tkez\u00e9si terv\u00e9ben. T\u00f6bbet az \u00e9tkez\u00e9s\u00e9r\u0151l eleddig nem \u00e1rult el. Vide\u00f3ib\u00f3l viszont kider\u00fclt, hogy minden \u00e9tel <strong>50g-50g ar\u00e1nyban sz\u00e9nhidr\u00e1tot \u00e9s feh\u00e9rj\u00e9t tartalmazott<\/strong>, \u00e9s ezt az ar\u00e1nyt pr\u00f3b\u00e1lta megtartani ak\u00e1rmilyen \u00e9telr\u0151l is legyen sz\u00f3.&nbsp;<span style=\"color: #ff6600;\"><em>[6],[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><em>\u201eNem l\u00e9tezik semmi olyasmi, hogy t\u00faledz\u00e9s. Vagy t\u00e1panyag, vagy alv\u00e1s hi\u00e1nyod van.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tiltott_anyagok_hasznalata\"><\/span>Tiltott anyagok haszn\u00e1lata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Val\u00f3sz\u00edn\u0171leg a&nbsp;legnagyobb oka annak, hogy Rich Piana t\u00f6bb, mint egymilli\u00f3 k\u00f6vet\u0151vel b\u00fcszk\u00e9lkedhetett a&nbsp;facebook oldal\u00e1n \u00e9s t\u00f6bb, mint 133 milli\u00f3 megtekint\u00e9ssel a&nbsp;youtubon az az <strong>\u0151szintes\u00e9ge, <\/strong>aminek k\u00f6sz\u00f6nhet\u0151en a&nbsp;<strong>test\u00e9p\u00edt\u00e9s \u00e9s a&nbsp;fitness ipar kulissz\u00e1i m\u00f6g\u00e9<\/strong> vitte n\u00e9z\u0151it. H\u00edres \u00e9s \u00f6njel\u00f6lt <strong>szteroid, n\u00f6veked\u00e9si hormon, inzulin s\u0151t synthol haszn\u00e1l\u00f3k\u00e9nt<\/strong> soha nem ker\u00fclte az igazs\u00e1got, hogy szerelmi viszonyt folytatott ezekkel az anyagokkal. Vide\u00f3iban elmondta, hogy 18 \u00e9ves kor\u00e1ban kezdett el szteroidokat haszn\u00e1lni. Voltak nagyon s\u00f6t\u00e9t id\u0151k az \u00e9let\u00e9ben \u00e9s ny\u00edltan bevallotta, hogy seg\u00edts\u00e9gre volt sz\u00fcks\u00e9ge. A&nbsp;n\u00f6veked\u00e9si hormonnal val\u00f3 tapasztalata azt eredm\u00e9nyezte, hogy <strong>h\u00e1rom sz\u00e1mmal n\u0151t meg a&nbsp;l\u00e1bm\u00e9rete, ezzel egy\u00fctt megn\u0151tt a&nbsp;feje <\/strong><strong>\u00e9s a kezei is. <\/strong>A Syntholt a versenyek napj\u00e1n haszn\u00e1lta, kicsivel a verseny el\u0151tt, hogy <strong>jav\u00edtson az egyes izomcsoportokon<\/strong>, amelyek le voltak maradva vagy amelyeket ki szeretett volna emelni. Bicepsz\u00e9be \u00e9s tricepsz\u00e9be \u00fagy alkalmazta, hogy <strong>bicepsz\u00e9n \u00e9s tricepsz\u00e9n egy p\u00fap j\u00f6jj\u00f6n l\u00e9tre. <\/strong>Rendszeresen kifejtette v\u00e9lem\u00e9ny\u00e9t \u00e9s el\u0151nyeit a k\u00fcl\u00f6nb\u00f6z\u0151 szteroidokkal kapcsolatban, ezzel kapcsolatban sokan azt gondolt\u00e1k, t\u00fal messzire ment, mikor Instagramj\u00e1n megosztotta a <strong>4 h\u00f3napos szteroid ciklus\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az egyik vide\u00f3ban, amelyet al\u00e1bb megn\u00e9zhettek, Rich elmagyar\u00e1zza ciklus\u00e1t \u00e9s szteroid v\u00e1laszt\u00e1s\u00e1t, de soha senkinek nem aj\u00e1nlja vagy nem t\u00e1mogatja, hogy k\u00f6vess\u00e9k ciklus\u00e1t. B\u00e1tor\u00edtja a natur\u00e1l test\u00e9p\u00edt\u0151ket, hogy pr\u00f3b\u00e1lj\u00e1k ki a 4 h\u00f3napos programj\u00e1t, amelyet dokument\u00e1l youtube csatorn\u00e1j\u00e1n, de ragaszkodik ahhoz, hogy <strong>maradjanak h\u0171s\u00e9gesek \u00f6nmagukhoz \u00e9s ne haszn\u00e1ljanak semmilyen tiltott anyagot.&nbsp;<\/strong><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>\u201eMinden este, miel\u0151tt \u00e1gyba b\u00fajtok, szeretn\u00e9m, hogy megcsin\u00e1ljatok 100 ism\u00e9tl\u00e9st a felpump\u00e1l\u00e1shoz, \u00e9s ut\u00e1na egyb\u0151l fek\u00fcdjetek le. Ha van bar\u00e1tn\u0151t\u00f6k, vagy feles\u00e9getek, nem aj\u00e1nlok ezut\u00e1n semmilyen szexet.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"normal\">Rich Piana 2011-ben fejezte be profi test\u00e9p\u00edt\u0151 karrierj\u00e9t. Ett\u0151l a pillanatt\u00f3l kezdve arra t\u00f6rekedett, hogy <strong>megt\u00f6rje az emberekben a sztereot\u00edpi\u00e1t<\/strong>, hogy a j\u00f3 \u00fatra terelje \u0151ket test\u00fck fizikai oldal\u00e1t tekintve, ak\u00e1r haszn\u00e1lnak szteroidot ak\u00e1r nem, azonban figyelmeztetett, hogy ezek az anyagok gyorsan ronthatnak az eg\u00e9szs\u00e9g\u00fcgyi \u00e1llapoton. Az \u00fczleti tev\u00e9kenys\u00e9g\u00e9n \u00e9s youtube vide\u00f3in kereszt\u00fcl, c\u00e9lja volt egy \u00fczenet \u00e1tad\u00e1sa \u2013 <strong>Hogy<\/strong> <strong>felel\u0151ss\u00e9gteljesen edz\u00fcnk<\/strong><strong>, minden ember v\u00e1rhat\u00f3, egyedi elv\u00e1r\u00e1sai <\/strong><strong>alapj\u00e1n.&nbsp;<\/strong><span style=\"color: #ff6600;\"><em>[2]<\/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=\"5_Nutrition_%E2%80%93_Rich_Piana_markaja\"><\/span>5% Nutrition \u2013 Rich Piana m\u00e1rk\u00e1ja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Utols\u00f3 \u00e9veiben Rich \u00f3ri\u00e1si figyelmet szentelt&nbsp;<strong>m\u00e1rk\u00e1j\u00e1nak, 5 % Nutrition-nek.<\/strong> Az 5% az \u00e9let minden ter\u00fclet\u00e9re kiterjedt: <strong>p\u00e9nz\u00fcgy \u00e9s \u00fczlet, a szerencse \u00e9s a boldogs\u00e1g el\u00e9r\u00e9se, csal\u00e1d, sport, \u00e9letm\u00f3d, oktat\u00e1s, \u00f6nfejleszt\u00e9s stb.<\/strong> Term\u00e9szetesen nem k\u00f6nny\u0171 elindulni ezen az \u00faton, ez\u00e9rt az <strong>emberek csak 5%-a k\u00e9pes elfogadni ezt a kih\u00edv\u00e1st.<\/strong><\/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\">Mi\u00e9rt pont 5%?<\/h3>\n\n\n\n<p>5% az emberek sz\u00e1zal\u00e9k\u00e1t jelenti, akik igaz\u00e1n <strong>mindent megtesznek az\u00e9rt, hogy teljes\u00edts\u00e9k \u00e1lmaikat<\/strong>, el\u00e9rj\u00e9k c\u00e9ljaikat \u00e9s azt az \u00e9letm\u00f3dot, amelyr\u0151l \u00e1lmodnak.<\/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\">Mi az 5% k\u00fcldet\u00e9se?<\/h3>\n\n\n\n<p>Az 5% k\u00fcldet\u00e9se a legjobb min\u0151s\u00e9g\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k biztos\u00edt\u00e1sa a <strong>lehet\u0151 legjobb eredm\u00e9nyek<\/strong> el\u00e9r\u00e9se c\u00e9lj\u00e1ul, amelyek seg\u00edtenek el\u00e9rni \u00f6nmagad t\u00f6k\u00e9letes verzi\u00f3j\u00e1t. Els\u0151sz\u00e1m\u00fa hozz\u00e1val\u00f3k, kutat\u00e1ssal t\u00e1mogatva \u00e9s magas min\u0151s\u00e9ggel kombin\u00e1lva, cs\u00facstechnol\u00f3gia seg\u00edts\u00e9g\u00e9vel kialak\u00edtva \u00e9s gy\u00e1rtva.&nbsp;<span style=\"color: #ff6600;\"><em>[11],[12]<\/em><\/span><\/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\">\u00c9rdekes t\u00e9nyek Rich Pianar\u00f3l<\/h3>\n\n\n\n<p>\u2022 \u00c9desanyja test\u00e9p\u00edt\u0151 volt <\/p>\n\n\n\n<p>\u2022 11 \u00e9ves kor\u00e1ban kezdett el edzeni <\/p>\n\n\n\n<p>\u2022 M\u00e1r 13 \u00e9vesen odafigyelt \u00e9trendj\u00e9re \u00e9s napi 2x edzett <\/p>\n\n\n\n<p>\u2022 15 \u00e9vesen vett r\u00e9szt els\u0151 verseny\u00e9n&nbsp;<span style=\"color: #ff6600;\"><em>[9]<\/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=\"Mi_okozta_Rich_Piana_hirtelen_halalat\"><\/span>Mi okozta Rich Piana hirtelen hal\u00e1l\u00e1t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rich Piana hirtelen hal\u00e1la, aki <strong>2017 augusztus 10.-\u00e9n<\/strong> saj\u00e1t h\u00e1z\u00e1ban el\u00e1jult, majd <strong>mesters\u00e9ges k\u00f3m\u00e1ban<\/strong> tartott\u00e1k, felveti a k\u00e9rd\u00e9st, hogy lehet-e egy\u00e1ltal\u00e1n az anabolikus szteroidokat alkalmazni <strong>,,eg\u00e9szs\u00e9ges\u201d m\u00f3don<\/strong>, ahogyan \u00e1ll\u00edtotta.&nbsp;Rich v\u00e1ratlanul leesett a sz\u00e9k\u00e9r\u0151l, mik\u00f6zben bar\u00e1tn\u0151je, Chanel Jansen \u00e9pp a haj\u00e1t v\u00e1gta. Ezt k\u00f6vet\u0151en k\u00e9t hetet k\u00f3m\u00e1ban t\u00f6lt\u00f6tt, ez ut\u00e1n hagyott itt benn\u00fcnket \u00f6r\u00f6kre, mind\u00f6ssze 46 \u00e9vesen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rend\u0151rs\u00e9gi jelent\u00e9s szerint, amit a TMZ Sports v\u00e1llalat k\u00e9zhez kapott, a rosszull\u00e9te napj\u00e1n <span style=\"color: #000000;\"><strong>20 flakon injekci\u00f3s tesztoszteron<\/strong> tal\u00e1lta<\/span>k a h\u00e1z\u00e1ban. A TMZ szerint Piana-n\u00e1l, bar\u00e1tn\u0151je rend\u0151rs\u00e9gnek tett k\u00f6zl\u00e9se szeri<span style=\"color: #000000;\">nt, <strong>sz\u00edvnagyobbod\u00e1st <\/strong>di<\/span>agnosztiz\u00e1ltak, \u00e9s a m\u00faltban <em>,,gy\u00f3gyszerf\u00fcgg\u0151s\u00e9gben szenvedett, de \u0151 hitte, hogy tiszta\u201d<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egyik, 2014-ben, a YouTube-on k\u00f6zz\u00e9tett video-j\u00e1ban Piana azt mondta, hogy <strong>haszn\u00e1lt szteroidokat, de nem \u00e9lt vel\u00fck<\/strong>. Arra mutatott r\u00e1 ezzel, hogy <em>,,nem k\u00fczd\u00f6tt a hajhull\u00e1ssal, pattan\u00e1sos b\u0151rrel \u00e9s vastag zs\u00edrt\u00f6meg-lerak\u00f3d\u00e1ssal\u201d<\/em>&nbsp;ami bizony\u00edt\u00e9k volt, hogy a szteroidokat megfelel\u0151en haszn\u00e1lta, nem k\u00e1ros\u00edtva test\u00e9t vel\u00fck. Piana-nak igaza volt, a hajhull\u00e1s, feln\u0151ttek eset\u00e9ben kipattogott b\u0151r, \u00e9s nem k\u00edv\u00e1nt s\u00faly felszed\u00e9se <strong>szteroidok alkalmaz\u00e1s\u00e1nak<\/strong> jelei lehetnek. Ugyanakkor, ezek n\u00e9lk\u00fcl a szemmel l\u00e1that\u00f3 jelek n\u00e9lk\u00fcl is, ahogyan a szakemberek mondj\u00e1k, a <strong>szteroidok hossz\u00fa t\u00e1v\u00fa alkalmaz\u00e1sa<\/strong> t\u00f6bb szempontb\u00f3l is komoly eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat okozhat az ember szervezet\u00e9ben &#8211; <strong>komolyan vesz\u00e9lyeztetve az emberi \u00e9letet.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>,,A test\u00e9p\u00edt\u00e9snek m\u00e9g 60-as \u00e9s 90-es \u00e9let\u00e9veimben is h\u00f3dolni akarok\u201d&nbsp;<\/em>mondta.<em>&nbsp;,,Ezt fogom csin\u00e1lni \u00e9letem v\u00e9g\u00e9ig.\u201d&nbsp;<\/em>Hozz\u00e1tette&nbsp;<em>,,soha, m\u00e9g egy milli\u00f3 \u00e9v alatt sem sodorn\u00e1m vesz\u00e9lybe az eg\u00e9szs\u00e9gem vagy a j\u00f6v\u0151m a test\u00e9p\u00edt\u00e9s miatt.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy nem is oly r\u00e9gi elemz\u00e9s a Circulation lapban bizony\u00edt\u00e9kokkal szolg\u00e1l arr\u00f3l, hogy az anabolikus szteroidok haszn\u00e1lata befoly\u00e1solja a sz\u00edv helyes m\u0171k\u00f6d\u00e9s\u00e9t. Hozz\u00e1vet\u0151legesen a kutat\u00e1sban r\u00e9szt vev\u0151k 70%-n\u00e1l regisztr\u00e1ltak megn\u00f6vekedett sz\u00edvtev\u00e9kenys\u00e9get, magasabb v\u00e9rnyom\u00e1s kialakul\u00e1s\u00e1nak lehet\u0151s\u00e9g\u00e9t, besz\u0171k\u00fclt art\u00e9ri\u00e1kat \u00e9s magas koleszterin szintet.<span style=\"color: #ff6600;\"><em>[13]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00e9t h\u00f3nappal Rich Piana v\u00e1ratlan hal\u00e1la ut\u00e1n, nyilv\u00e1noss\u00e1gra volt hozva a <a href=\"https:\/\/www.muckrock.com\/foi\/pinellas-county-10455\/fl-medical-examiner-rich-pianas-autopsy-44032\/#comms\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">boncol\u00e1si jegyz\u0151k\u00f6nyv<\/span><\/a>, ami a legnagyobb hangs\u00falyt a t\u00fcd\u0151re helyezi.&nbsp;Ugyanis folyad\u00e9kkal voltak tele, \u00e9s meg voltak duzzadva. A jegyz\u0151k\u00f6nyvb\u0151l kiemelt\u00fcnk n\u00e9h\u00e1ny kulcsmeg\u00e1llap\u00edt\u00e1st, melyek val\u00f3sz\u00edn\u0171leg szerepet j\u00e1tszhattak hirtelen bek\u00f6vetkezett hal\u00e1l\u00e1ban:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>betegs\u00e9g ok\u00e1n megn\u00f6vekedett sz\u00edv<\/li><li>m\u00e9rs\u00e9kelt koron\u00e1ris ateroszkler\u00f3zis<\/li><li>zs\u00edros m\u00e1j<\/li><li>t\u00falterhelt pajzsmirigy<\/li><li>t\u00falterhelt&nbsp;ves\u00e9k<\/li><li>ischaemi\u00e1s agysz\u00f6vet \u00e9s agyduzzanat<\/li><li>ascites (feh\u00e9rj\u00e9ket tartalmaz\u00f3 folyad\u00e9k felhalmoz\u00f3d\u00e1sa a has\u00fcregben&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hal\u00e1l val\u00f3di oka sajnos <strong>soha nem volt egy\u00e9rtelm\u0171en meghat\u00e1rozva<\/strong>.&nbsp;F\u0151leg abb\u00f3l az okb\u00f3l, hogy a boncol\u00e1s elv\u00e9gz\u00e9se ut\u00e1n semmilyen toxikol\u00f3giai vizsg\u00e1lat&nbsp; eredm\u00e9nye nem volt nyilv\u00e1noss\u00e1gra hozva. A Generation Iron oldal szerkeszt\u0151i att\u00f3l tartanak, hogy a k\u00f3rh\u00e1z tudatosan megsemmis\u00edtette a mint\u00e1kat, a meg\u0151rz\u00e9s\u00fckre vonatkoz\u00f3 k\u00e9relmekkel ellent\u00e9tben.<span style=\"color: #ff6600;\"><em>[15]<\/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>,,Nem v\u00e9gezt\u00fcnk toxikol\u00f3giai vizsg\u00e1latot az\u00e9rt, mert a bej\u00f6v\u0151 mint\u00e1k m\u00e1r a hal\u00e1l el\u0151tt megsemmis\u00edt\u00e9sre ker\u00fcltek.<\/em>\u201d mondta William Pellan, a Six Medical Examiner &#8216;s Office vizsg\u00e1lati oszt\u00e1ly\u00e1nak igazgat\u00f3ja,<em>,Ezek a mint\u00e1k voltak k\u00e9pesek&nbsp;felfedni azokat az anyagokat, melyek a testben jelen voltak az incidens bek\u00f6vetkeztekor.<\/em>\u201d<em>&nbsp;<\/em><span style=\"color: #ff6600;\"><em>[16]<\/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 YouTube-on avagy m\u00e1s szoci\u00e1lis h\u00e1l\u00f3kon l\u00e1thatt\u00e1tok, hallhatt\u00e1tok a k\u00fcl\u00f6nb\u00f6z\u0151 <strong>f\u00e1m\u00e1kat, \u00e1ll\u00edt\u00e1sokat, pletyk\u00e1kat Rich hal\u00e1l\u00e1val<\/strong> kapcsolatban.&nbsp;Leggyakrabban a lehets\u00e9ges inzulin-t\u00faladagol\u00e1st emlegetik, amit a boncol\u00e1s egy\u00e9rtelm\u0171en nem tud kiz\u00e1rni. Az inzulin egy hormon, amely szab\u00e1lyozza cukor szintj\u00e9t a v\u00e9rben. Azok a szem\u00e9lyek, akik az inzulint injekci\u00f3s form\u00e1ban adagolj\u00e1k, \u00e9szrevehett\u00e9k, hogy a gl\u00fck\u00f3z szintje a v\u00e9r\u00fckben vesz\u00e9lyesen leesik, azonnal a haszn\u00e1lat ut\u00e1n. Ennek k\u00f6vetkezm\u00e9nye, amennyiben nincs tov\u00e1bbi cukorbevitel, ami p\u00f3toln\u00e1 a gl\u00fck\u00f3zt a v\u00e9rben, lehet ak\u00e1r hal\u00e1l is. A v\u00e9r gl\u00fck\u00f3z szintj\u00e9nek szab\u00e1lyoz\u00e1s\u00e1n k\u00edv\u00fcl az <strong>inzulin rendelkezik anabolikus tulajdons\u00e1ggal is<\/strong>, ami azt jelenti, hogy seg\u00edts\u00e9get ny\u00fajt izomt\u00f6meg-n\u00f6veked\u00e9s eset\u00e9n is.&nbsp;<span style=\"color: #ff6600;\"><em>[17]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mint eme cikk \u00edr\u00f3ja, lehet\u0151s\u00e9gem volt Rich Piana-val szem\u00e9lyesen is tal\u00e1lkozni a&nbsp;Mr. Olympia 2014-es rendezv\u00e9nyen, ahol f\u00e9nyk\u00e9pet is siker\u00fclt k\u00e9sz\u00edtenem. A r\u00f6vid besz\u00e9lget\u00e9s ut\u00e1n, ezzel az \u00farral, nagyon kellemes meglepve \u00e9reztem magam, <strong>term\u00e9szetess\u00e9ge \u00e9s hajland\u00f3s\u00e1ga<\/strong> megd\u00f6bbentett.&nbsp;Ugyan\u00fagy, mint ahogyan megd\u00f6bbentett v\u00e1ratlan hal\u00e1la, ami sok m\u00e1s ember sz\u00e1m\u00e1ra int\u0151 jel lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00facs\u00fazom Rich Piana kijelent\u00e9s\u00e9vel:&nbsp;<em>,,A te \u00e1lmod hozz\u00e1d tartozik. Teh\u00e1t vesd bele magad \u00e9s v\u00e1ltoztasd val\u00f3s\u00e1gg\u00e1.&#8221;<\/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\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rich Piana h\u00edres szem\u00e9lyis\u00e9ge volt a test\u00e9p\u00edt\u0151 vil\u00e1gnak. Ez a karizmatikus test\u00e9p\u00edt\u0151 tudott mit mondani a vil\u00e1gnak, ez\u00e9rt sz\u00edvesen megosztjuk tan\u00e1csait \u00e9s edz\u00e9sprogramj\u00e1t a rajong\u00f3ival.<\/p>\n","protected":false},"author":22,"featured_media":250796,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7482,7260,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-278795","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-eroedzes","10":"tag-hires-sportolok","11":"tag-motivacio","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ki az a Rich Piana, \u00e9s mi \u00e1ll az 5% m\u00e1rka m\u00f6g\u00f6tt? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rich Piana h\u00edres szem\u00e9lyis\u00e9ge volt a test\u00e9p\u00edt\u0151 vil\u00e1gnak. 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