{"id":284620,"date":"2020-05-09T00:00:00","date_gmt":"2020-05-08T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/kai-greene-and-his-training-and-meal-plan\/"},"modified":"2023-08-31T19:47:08","modified_gmt":"2023-08-31T17:47:08","slug":"kai-reene-i-jego-trening-oraz-plan-posilkow1","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/","title":{"rendered":"Kai Greene i jego trening oraz plan posi\u0142k\u00f3w"},"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.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/#Kim_jest_Kai_Greene\" title=\"Kim jest Kai Greene?\">Kim jest Kai Greene?<\/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.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/#Kai_Greene_i_jego_sukcesy\" title=\"Kai Greene i jego sukcesy\">Kai Greene i jego sukcesy<\/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.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/#_Kai_Greene_i_jego_niespelnione_marzenie_o_zdobyciu_tytulu_Mr_Olympia\" title=\"&nbsp;Kai Greene i jego niespe\u0142nione marzenie o zdobyciu tytu\u0142u Mr. Olympia\">&nbsp;Kai Greene i jego niespe\u0142nione marzenie o zdobyciu tytu\u0142u Mr. Olympia<\/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.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/#Kai_Greene_i_jego_program_treningowy\" title=\"Kai Greene i jego program treningowy\">Kai Greene i jego program treningowy<\/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.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/#Plan_treningowy\" title=\"Plan treningowy\">Plan treningowy<\/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.pl\/blog\/kai-reene-i-jego-trening-oraz-plan-posilkow1\/#Plan_posilkow_Kai_Greenea\" title=\"Plan posi\u0142k\u00f3w Kai Greene&#8217;a\">Plan posi\u0142k\u00f3w Kai Greene&#8217;a<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Zawodowy kulturysta Kai Greene z Brooklynu<strong> mo\u017ce pochwali\u0107 si\u0119 wag\u0105 od 116 do 121 kilogram\u00f3w w okresie zawod\u00f3w.<\/strong> Jego klatka piersiowa ma obw\u00f3d 148 cm, nogi 85 cm, a r\u0119ce 56 cm. To jednak tylko kilka z atrakcji, kt\u00f3re poznasz o Kai Greene w tym artykule.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai Greene sta\u0142 si\u0119 s\u0142awny i zyska\u0142 renom\u0119 w 2009 roku na zawodach Arnold Classic, gdzie przegra\u0142 walk\u0119 o pierwsze miejsce zaledwie jednym punktem. Zdoby\u0142 r\u00f3wnie\u017c 2. miejsce w konkursie Mr. Olympia w 2012, 2013 i 2014 roku, gdzie \u201eobali\u0142\u201d Phila Heatha. Obecnie posiada w\u0142asn\u0105 mark\u0119 suplement\u00f3w i odzie\u017cy fitness <strong>Dynamik Muscle.<\/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=\"Kim_jest_Kai_Greene\"><\/span>Kim jest Kai Greene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"490\" height=\"532\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5.jpg\" alt=\"Kai Green\" class=\"wp-image-405979\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5.jpg 490w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5-368x400.jpg 368w\" sizes=\"auto, (max-width: 490px) 100vw, 490px\" \/><figcaption>&nbsp;Autor zdj\u0119cia: LocalFitness Pty Ltd&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_5.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>Kai urodzi\u0142 si\u0119 w Brooklynie, w Nowym Jorku.&nbsp;<strong>W wieku 6 lat zosta\u0142 wys\u0142any do sieroci\u0144ca z powodu swojego problematycznego zachowania.<\/strong>&nbsp;Przez nast\u0119pne 10 lat podr\u00f3\u017cowa\u0142 z jednego sieroci\u0144ca do drugiego i cz\u0119sto zmienia\u0142 rodziny zast\u0119pcze. W tym okresie znalaz\u0142 swoje bezpieczne miejsce w podnoszeniu ci\u0119\u017car\u00f3w i \u0107wiczeniach fizycznych. Opr\u00f3cz tego, \u017ce by\u0142 doskona\u0142y w kulturystyce,&nbsp;<strong>mia\u0142 te\u017c ogromn\u0105 pasj\u0119 do malarstwa.<\/strong>&nbsp;Te dwa r\u00f3\u017cne \u015bwiaty w ko\u0144cu si\u0119 spotka\u0142y, dzi\u0119ki temu, \u017ce zacz\u0105\u0142 przekszta\u0142ca\u0107 swoje cia\u0142o.&nbsp;<strong>Poprzez zmiany fizyczne,&nbsp;<\/strong>kt\u00f3re zaobserwowa\u0142,&nbsp;<strong>m\u00f3g\u0142 lepiej zrozumie\u0107 przestrze\u0144, ruch i szczeg\u00f3\u0142y.<\/strong>&nbsp;Ca\u0142\u0105 t\u0119 wiedz\u0119 wykorzystuje dzi\u015b w tworzeniu swoich obraz\u00f3w.<\/p>\n\n\n\n<p>Jego przykuwaj\u0105cy uwag\u0119 wzrost i rozw\u00f3j zwr\u00f3ci\u0142 uwag\u0119 nauczycielki angielskiego w si\u00f3dmej klasie. Jego zachowanie w szkole by\u0142o wi\u0119cej ni\u017c z\u0142e, wi\u0119c zaproponowa\u0142a Kaiowi mo\u017cliwo\u015b\u0107&nbsp;<strong>wzi\u0119cia udzia\u0142u w zawodach kulturystycznych dla nastolatk\u00f3w.<\/strong>&nbsp;Dzi\u0119ki jego entuzjazmowi i ch\u0119ci por\u00f3wnania swojej sylwetki z zawodnikami w jego wieku, kulturystyka sta\u0142a si\u0119 dla Kaia narz\u0119dziem, kt\u00f3re trzyma\u0142o go pod kontrol\u0105.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pocz\u0105tek jego kariery kulturysty<strong>&nbsp;pom\u00f3g\u0142 mu zdoby\u0107 pewno\u015b\u0107 siebie i zaufanie do swoich mo\u017cliwo\u015bci.<\/strong>&nbsp;Jednocze\u015bnie, znalaz\u0142 si\u0119 w miejscu, kt\u00f3re sta\u0142o si\u0119 jego drugim domem i edukacyjnym instytutem kulturystyki &#8211;&nbsp;<strong>5th Avenue Gym<\/strong>. Si\u0142ownia w piwnicy by\u0142a miejscem, w kt\u00f3rym Kai pozna\u0142 jednych z najbardziej imponuj\u0105cych naturalnych kulturyst\u00f3w. Niekt\u00f3rzy z nich to, na przyk\u0142ad&nbsp;<strong>Carmi Smith, Kenny Hall<\/strong>&nbsp;czy&nbsp;<strong>Denise Richardson.<\/strong><\/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=\"36058,49009,47623,53680,46021,36310,48997,46027,36229,8344\" ><\/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<p>Przed swoimi 19 urodzinami, Kai zosta\u0142 PRO kulturyst\u0105, utrzymuj\u0105c si\u0119 na &#8220;pozycji&#8221;&nbsp;<strong>najm\u0142odszego PRO kulturysty na \u015bwiecie.<\/strong>&nbsp;Status PRO zapewni\u0142 mu w\u0142a\u015bnie udzia\u0142 w wielu zawodach, kt\u00f3re&nbsp;<strong>przenios\u0142y jego karier\u0119 kulturystyczn\u0105 na nowy poziom.&nbsp;<\/strong><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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1.jpg\" alt=\"Kai Green\" class=\"wp-image-405994\" title=\"Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1-400x267.jpg 400w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>&nbsp;&nbsp;Autor zdj\u0119cia: www.localfitness.com.au&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_1.jpg<\/figcaption><\/figure><\/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=\"36058,49009,47623,53680,46021,36310,48997,46027,36229,8344\" ><\/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=\"Kai_Greene_i_jego_sukcesy\"><\/span>Kai Greene i jego sukcesy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic.jpg\" alt=\"Kai Greene\" class=\"wp-image-406019\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption> Autor zdj\u0119cia: neverfearfailure.com&nbsp;\nhttps:\/\/commons.wikimedia.org\/wiki\/File:Kai_greene_arnold_classic.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li>1994 NGA American Nationals<\/li><li>1996 WNBF Pro Natural Worlds \u2013 1. miejsce<\/li><li>1997 Dru\u017cynowe Mistrzostwa \u015awiata NPC \u2013 2. miejsce<\/li><li>1998 Dru\u017cynowe Mistrzostwa \u015awiata NPC \u2013 3. miejsce<\/li><li>1999 Mistrzostwa \u015awiata Amator\u00f3w \u2013 6. miejsce<\/li><li>1999 Dru\u017cynowe Mistrzostwa \u015awiata NPC \u2013 1. miejsce<\/li><li>2005 New York Pro \u2013 14. miejsce<\/li><li>2006 Superman Pro \u2013 20. miejsce<\/li><li>2006 Shawn Ray Colorado Pro\/Am Classic \u2013 14. miejsce<\/li><li>2007 New York Pro \u2013 6. miejsce<\/li><li>2007 Keystone Pro Classic \u2013 3. miejsce<\/li><li>2007 Shawn Ray Colorado Pro\/Am Classic \u2013 1. miejsce<\/li><li>2008 New York Pro \u2013 1. miejsce<\/li><li>2008 Arnold Classic \u2013 3. miejsce<\/li><li>2009 Australian Pro Grand Prix \u2013 1. miejsce<\/li><li>2009 Arnold Classic \u2013 1. miejsce<\/li><li>2009 Mr. Olympia \u2013 4. miejsce<\/li><li>2010 Arnold Classic \u2013 1. miejsce<\/li><li>2010 Australian Pro Grand Prix \u2013 1. miejsce<\/li><li>2010 Mr. Olympia \u2013 7. miejsce<\/li><li>2011 New York Pro \u2013 1. miejsce<\/li><li>2011 Mr. Olympia \u2013 3. miejsce<\/li><li>2011 Sheru Classic \u2013 3. miejsce<\/li><li>2012 Mr. Olympia \u2013 2. miejsce<\/li><li>2012 Sheru Classic \u2013 2. miejsce<\/li><li>2013 Mr. Olympia \u2013 2. miejsce<\/li><li>2013 Arnold Classic Europe \u2013 2. miejsce<\/li><li>2013 EVL&#8217;s Prague Pro \u2013 1. miejsce<\/li><li>2014 Mr. Olympia \u2013 2. miejsce<\/li><li>2016 Arnold Classic \u2013 1. miejsce<\/li><li>2016 Arnold Classic Australia \u2013 1. miejsce<\/li><li>2016 Arnold El Cl\u00e1sico Brazil \u2013 1. miejsce<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_Kai_Greene_i_jego_niespelnione_marzenie_o_zdobyciu_tytulu_Mr_Olympia\"><\/span>&nbsp;Kai Greene i jego niespe\u0142nione marzenie o zdobyciu tytu\u0142u Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai Greene by\u0142 w&nbsp;<strong>2015 roku jednym z faworyt\u00f3w do zdobycia presti\u017cowej nagrody kulturystycznej Mr. Olympia.<\/strong>&nbsp;Jednak\u017ce, zamiast zdoby\u0107 tytu\u0142,&nbsp;<strong>zosta\u0142 wykluczony z zawod\u00f3w i dosta\u0142 zakaz udzia\u0142u w innych imprezach Mr. Olympia.&nbsp;<\/strong>Prawdziwego powodu nigdy nie ujawniono na jaw, jednak niekt\u00f3rzy twierdz\u0105, \u017ce to z powodu przesz\u0142o\u015bci Kaia, inni, \u017ce nieporozumie\u0144 z powodu jego marki. Ze \u0142zami w oczach og\u0142osi\u0142 swoim fanom poprzez filmik Youtube, \u017ce zosta\u0142 wykluczony z konkursu:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>&#8220;Nie zajdziesz tak daleko, nie dojdziesz do tego punktu, a potem po prostu sko\u0144czysz. To si\u0119 nie stanie w ten spos\u00f3b. Nie jestem ofiar\u0105, nie jestem&#8230;. nie z\u0142ami\u0105 mnie. Nie chc\u0119 m\u00f3wi\u0107 w z\u0142y spos\u00f3b o nikim. Nie chc\u0119 m\u00f3wi\u0107 w negatywny spos\u00f3b o nikim innym. Mog\u0119 tylko powiedzie\u0107, \u017ce jest w tym o wiele wi\u0119cej&#8230;. wi\u0119cej, ni\u017c jestem w stanie powiedzie\u0107.\u201c&nbsp;<\/em><\/strong><em>[2]<\/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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene Out of Mr.Olympia 2015 | Explanation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PMmxGhC-KRs?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_i_jego_program_treningowy\"><\/span>Kai Greene i jego program treningowy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podstawow\u0105 rzecz\u0105 w treningu jest<strong> po\u0142\u0105czenie umys\u0142u i mi\u0119\u015bni.<\/strong> Je\u015bli wybierasz si\u0119, na przyk\u0142ad na zawody kulturystyczne, <strong>pozowanie powinno by\u0107 cz\u0119\u015bci\u0105 twojego treningu.<\/strong> Pomo\u017ce to sprawi\u0107, \u017ce mi\u0119\u015bnie i umys\u0142 b\u0119d\u0105 &#8220;m\u00f3wi\u0107&#8221; tym samym j\u0119zykiem. <strong>Kai zrobi\u0142 100 pchni\u0119\u0107 dziennie,<\/strong> dzi\u0119ki temu, \u017ce by\u0142 w stanie po\u0142\u0105czy\u0107 sw\u00f3j umys\u0142 i cia\u0142o poprzez \u0107wiczenie tej samej grupy mi\u0119\u015bni ka\u017cdego dnia. <strong>W ten spos\u00f3b jego umys\u0142 przyzwyczai\u0142 si\u0119 do tego<\/strong> i by\u0142 gotowy do dalszego treningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby m\u00f3c naprawd\u0119 \u0107wiczy\u0107 swoje mi\u0119\u015bnie, <strong>musisz pod\u0105\u017ca\u0107 za uczuciami.<\/strong> Podobnie jak Kai ma tendencj\u0119 do pokazywania  &#8211; <strong>ci\u0119\u017cary s\u0105 narz\u0119dziem, kt\u00f3re kontrolujesz.<\/strong> Koncentrowanie si\u0119 tylko na podnoszeniu samego ci\u0119\u017caru nie ma znaczenia. Jak ju\u017c wspomnieli\u015bmy, powiniene\u015b by\u0107 w pe\u0142ni skoncentrowany na kontrolowaniu i \u0142\u0105czeniu mi\u0119\u015bni jak najbardziej. Nie skupiaj si\u0119 na ci\u0119\u017carze, kt\u00f3ry podnosisz! <strong>Bardzo wa\u017cne jest, aby pozna\u0107 swoje cia\u0142o i je zrozumie\u0107.<\/strong> Pomo\u017ce Ci to wyczu\u0107, czy trafi\u0142e\u015b w mi\u0119sie\u0144, czy nie. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kai zaczyna ka\u017cdy trening od 15 do 20-minutowego treningu skupionego na jego abs i rozci\u0105ganiu.<\/strong> Twierdzi, \u017ce brzuch jest integraln\u0105 cz\u0119\u015bci\u0105 ka\u017cdego \u0107wiczenia, a zatem konieczne jest przed treningiem, aby &#8220;si\u0119 obudzi\u0107&#8221;. Kai, w przeciwie\u0144stwie do swoich wielu koleg\u00f3w kulturyst\u00f3w, <strong>nie wierzy w trening z du\u017cymi ci\u0119\u017carami i ma\u0142\u0105 liczb\u0105 powt\u00f3rze\u0144.<\/strong> On, koncentruje si\u0119 na treningu z du\u017c\u0105 liczb\u0105 powt\u00f3rze\u0144 i mniejszych ci\u0119\u017car\u00f3w, poniewa\u017c jest przekonany, \u017ce to zapewnia maksymalny wzrost mi\u0119\u015bni poprzez po\u0142\u0105czenie mi\u0119\u015bni i umys\u0142u.<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_treningowy\"><\/span>Plan treningowy<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\"><strong>Dzie\u0144 1: Klatka piersiowa<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Przenoszenie sztangielki le\u017c\u0105c w poprzek \u0142awki poziomej: 3 serie po 20, 15 i 12 powt\u00f3rze\u0144<\/li><li>Wyciskanie sztangi na \u0142awce le\u017c\u0105c: 3 serie po 20, 15 i 12 powt\u00f3rze\u0144<\/li><li>Wyciskanie sztangi na \u0142awce: 3 serie po 20, 15 i 12 powt\u00f3rze\u0144<\/li><li>Wyciskanie hantelek lub rozpi\u0119tki ze sztang\u0105 na \u0142awce: 3 Serie po 20, 15,12 powt\u00f3rze\u0144<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Dzie\u0144 2: Biceps\/Triceps<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u015awiadome uginanie ramion ze sztang\u0105: 4 serie po 10 do 12 powt\u00f3rze\u0144<\/li><li>Uginanie ramion z hantlami stoj\u0105c: 4 serie po 8 do 10 powt\u00f3rze\u0144<\/li><li>Uginanie ramion z hantlami na \u0142awce sko\u015bnej g\u0142ow\u0105 w d\u00f3\u0142: 4 serie po 8 do 10 powt\u00f3rze\u0144<\/li><li>Odwrotne uginanie ramion ze sztang\u0105: 4 serie po 8 do 10 powt\u00f3rze\u0144<\/li><li>Uginanie ramion ze sztang\u0105, koncentracja i nacisk na g\u00f3rne partie cia\u0142a: 4 serie po 8 do 10 powt\u00f3rze\u0144 <\/li><li>Prostowanie przedramienia z hantl\u0105: 3 serie po 20, 15 i 12 powt\u00f3rze\u0144<\/li><li>Prostowanie przedramienia z hantl\u0105 stoj\u0105c nad g\u0142ow\u0105: 3 serie po 20, 15 i 12 powt\u00f3rze\u0144\n<\/li><li>\u015aci\u0105ganie dr\u0105\u017cka wyci\u0105gu: 3 Serie po 20, 15 i 12 powt\u00f3rze\u0144<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dzie\u0144 3: <\/strong>Nogi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Rozci\u0105ganie n\u00f3g: 3 serie po 15 do 20 powt\u00f3rze\u0144<\/li><li>Przysiady: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><li>Unoszenie \u0142ydek: 4 serie po 20 powt\u00f3rze\u0144<\/li><li>Wypychanie ci\u0119\u017caru na suwnicy: 3 serie po 12 do 15 powt\u00f3rze\u0144<\/li><li>Przysiady ze sztang\u0105 na plecach &#8211; odwrotny martwy ci\u0105g: 3 Serie po 12 do 15 powt\u00f3rze\u0144<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Dzie\u0144 4: <\/strong>Plecy<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Podci\u0105ganie sztangi w opadzie (wios\u0142owanie): 3 serie po 10 powt\u00f3rze\u0144<\/li><li>\u015aci\u0105ganie dr\u0105\u017cka wyci\u0105gu g\u00f3rnego: 3 serie po 12 powt\u00f3rze\u0144<\/li><li>Podci\u0105ganie jednor\u0105cz sztangi w opadzie (wios\u0142owanie): 3 Serie po 12 do 15 powt\u00f3rze\u0144<\/li><li>Przyci\u0105ganie linki wyci\u0105gu dolnego w siadzie: 3 serie po 10 powt\u00f3rze\u0144<\/li><li>Wios\u0142owanie ko\u0144cem sztangi: 3 serie po 12 do 15 powt\u00f3rze\u0144<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Dzie\u0144 5: Ramiona<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Arnoldki z hantlami: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><li>\u015aci\u0105ganie dr\u0105\u017cka wyci\u0105gu g\u00f3rnego w siadzie za g\u0142ow\u0119: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><li>Przysiady z hantlami: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><li>Przyci\u0105ganie linki wyci\u0105gu g\u00f3rnego do twarzy: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><li>Unoszenie ramion z hantlami: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><li>\u015aci\u0105ganie hantli jednor\u0105cz: 3 serie po 12-15 powt\u00f3rze\u0144<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dzie\u0144 6 i 7: Odpoczynek<\/strong><\/h3>\n\n\n\n<p class=\"has-text-align-center\"><span id=\"docs-internal-guid-ff9f4e6b-7fff-27ab-a0a7-39a75925140b\">Obejrzyj film Kaia Greene&#8217;a i <strong>jego plan treningowy<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene Goes Through a Grueling Calves, Shoulders, and Chest Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ej8U8irPPs?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 class=\"has-text-align-center\"><span id=\"docs-internal-guid-ff9f4e6b-7fff-27ab-a0a7-39a75925140b\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_posilkow_Kai_Greenea\"><\/span>Plan posi\u0142k\u00f3w Kai Greene&#8217;a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span id=\"docs-internal-guid-78221f76-7fff-5b6e-8699-466590d389dd\">Kai trzyma si\u0119 \u015bcis\u0142ej diety, kt\u00f3ra zawiera 1,5 g bia\u0142ka na kilogram jego bezt\u0142uszczowej masy mi\u0119\u015bniowej i 0,5 g zdrowego t\u0142uszczu na gram jego masy cia\u0142a.<strong> Pije sw\u00f3j nap\u00f3j proteinowy co najmniej 30 minut przed sesj\u0105 treningow\u0105.<\/strong> Preferuje w\u0119glowodany z\u0142o\u017cone, kt\u00f3re maj\u0105 ni\u017cszy indeks glikemiczny. [5]<\/span><\/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\"><strong>Posi\u0142ek 1:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>12 bia\u0142ek jaj<\/li><li>1\/4 rozdrobnionego sera cheddar<\/li><li>2 cebule dymki<\/li><li>2 kromki chleba Ezechiela<\/li><li>1 kawa\u0142ek owocu, np. jab\u0142ka<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Posi\u0142ek 2:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 miarki bia\u0142ka waniliowego w proszku<\/li><li>1 szklanka jag\u00f3d<\/li><li>1 gar\u015b\u0107 migda\u0142\u00f3w<\/li><li>1 szklanka mleka waniliowo-migda\u0142owego lub kokosowego<\/li><li>1 szklanka wody<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/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<h3 class=\"wp-block-heading\"><strong>Posi\u0142ek 3:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 gram grillowanego steku <\/li><li>1 pomidor<\/li><li>1\/2 og\u00f3rka<\/li><li>1 \u0142y\u017ceczka oliwy z oliwek<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Posi\u0142ek 4:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 gram piersi z kurczaka<\/li><li>1\/3 szklanki komosy ry\u017cowej<\/li><li>2 orzechy w\u0142oskie<\/li><li>Suszona \u017curawina<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Posi\u0142ek 5:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>140 gram tu\u0144czyka z 200 g dorsza<\/li><li>2 \u0142y\u017cki sto\u0142owe parmezanu<\/li><li>2 \u015bredniej wielko\u015bci s\u0142odkie ziemniaki<\/li><li>1 \u0142y\u017cka mas\u0142a<\/li><li>4 \u0142odygi szparag\u00f3w<\/li><\/ul>\n\n\n\n<p>Co s\u0105dzisz o Kai\u2019u Green\u2019ie? Czy jego program treningowy i plan posi\u0142k\u00f3w przyku\u0142 Twoj\u0105 uwag\u0119? Powiedz nam, co my\u015blisz w sekcji komentarzy, a je\u015bli podoba\u0142 Ci si\u0119 ten artyku\u0142, wesprzyj go poprzez udost\u0119pnianie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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","protected":false},"excerpt":{"rendered":"<p>Kai Greene is the world\u2019s known bodybuilder. Get motivated by his training and meal plan as well as by his accomplishments in the fitness industry.<\/p>\n","protected":false},"author":25,"featured_media":405973,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7789],"tags":[6889,7357,7675,7261],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-284620","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobowosci-inspiracje","8":"tag-motywacja","9":"tag-odzywianie","10":"tag-slawni-sportowcy","11":"tag-trening-silowy","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>Kai Greene i jego trening oraz plan posi\u0142k\u00f3w - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kai Greene jest znanym na ca\u0142ym \u015bwiecie kulturyst\u0105. 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