{"id":285571,"date":"2015-10-08T12:00:00","date_gmt":"2015-10-08T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285571"},"modified":"2023-05-12T12:53:27","modified_gmt":"2023-05-12T10:53:27","slug":"scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/","title":{"rendered":"Scott Adkins: planul de antrenament, alimenta\u021bie \u0219i sfaturi"},"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\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/#Abilitati_de_lupta\" title=\"Abilit\u0103\u021bi de lupt\u0103\">Abilit\u0103\u021bi de lupt\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\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/#Antrenati-va_cu_intelepciune\" title=\"Antrena\u021bi-v\u0103 cu \u00een\u021belepciune\">Antrena\u021bi-v\u0103 cu \u00een\u021belepciune<\/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\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/#_Scott_Adkins_si_planul_sau_de_antrenament\" title=\"&nbsp;Scott Adkins \u0219i planul s\u0103u de antrenament\">&nbsp;Scott Adkins \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-4\" href=\"https:\/\/gymbeam.ro\/blog\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/#Scott_Adkins_sfatuieste_la_antrenare\" title=\"Scott Adkins sf\u0103tuie\u0219te la antrenare&nbsp;&nbsp;\">Scott Adkins sf\u0103tuie\u0219te la antrenare&nbsp;&nbsp;<\/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\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/#Diferite_tipuri_de_fizic\" title=\"Diferite tipuri de fizic\">Diferite tipuri de fizic<\/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\/scott-adkins-planul-de-antrenament-alimentatie-si-sfaturi\/#Alimentatia_sa\" title=\"Alimenta\u021bia sa\">Alimenta\u021bia sa<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Scott Adkins este un actor englez \u0219i maestru \u00een arte mar\u021biale. Un actor ar\u0103tos, cu&nbsp;umeri largi \u0219i forma V perfect\u0103, care este, probabil, cel mai r\u00e2vnit fizic la b\u0103rba\u021bi. Dac\u0103 a\u021bi v\u0103zut filmul Undisputed III: Redemption, cu siguran\u021b\u0103 a\u021bi devenit fanul lui Scott Adkins. Nu este nimeni care nu ar fi impresionat de abilit\u0103\u021bile sale uimitoare de lupt\u0103 MMA, dintre care nu lipsesc nici loviturile de taekwondo perfecte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Scott are fizicul de wrestler, care este visul multor sportivi. Arat\u0103 ca un Hercules rus, cu tatuaje \u0219i cicatrici. Are \u00een\u0103l\u021bimea de 180 cm \u0219i c\u00e2nt\u0103re\u0219te 75 kg. Experien\u021ba lui \u00een arte mar\u021biale cu siguran\u021b\u0103 l-a ajutat enorm \u00een modelarea fizicului s\u0103u,&nbsp;\u0219i \u00ee\u0219i men\u021bine corpul \u00een form\u0103 prin&nbsp;antrenamentele dificile \u0219i un regim alimentar echilibrat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Dac\u0103 dori\u021bi s\u0103 v\u0103 dezvolta\u021bi corpul ca \u0219i Adkins, va trebui s\u0103 lucra\u021bi pe mai multe grupe de mu\u0219chi \u0219i s\u0103 atinge\u021bi un % de gr\u0103sime corporal\u0103 c\u00e2t mai sc\u0103zut\u0103. Pentru asta, ave\u021bi nevoie s\u0103 efectua\u021bi toate exerci\u021biile corect, pentru a ob\u021bine forma \u0219i propor\u021biile potrivite. Pute\u021bi vedea mu\u0219chii lui pectorali \u0219i abdomenul, ce fac din el s\u0103 arate precum&nbsp;statuia unui zeu grec.&nbsp;<\/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=\"28324,5075,49360,29667,7185,28784,8350,28683,51652,29307\" ><\/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=\"Abilitati_de_lupta\"><\/span>Abilit\u0103\u021bi de lupt\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Scott Adkins nu este un \u201ebadass\u201c doar pe ecranele mari &#8211; \u00een via\u021ba real\u0103 este \u0219i mai dur. Se antreneaz\u0103 \u00een diferite stiluri de arte mar\u021biale, cu care a \u00eenceput de la 14 ani, c\u00e2nd a fost inspirat de Bruce Lee. Atunci a \u00eenceput s\u0103 \u00eenve\u021be Taekwondo, \u00een care a ob\u021binut prima sa centur\u0103 neagr\u0103 la v\u0103rsta de 19 ani. El de\u021bine \u0219i centura neagr\u0103 \u00een kickboxing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Asta nu este totul. A absolvit cursuri de Karate, Judo, Jujutsu, Wushu, Muay Thai \u0219i Ninjutsu. F\u0103r\u0103 glume &#8211; cei care reac\u021bioneaz\u0103 la acestea sunt persoane ce vizioneaz\u0103 filme cu Bruce Lee.<\/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=\"Antrenati-va_cu_intelepciune\"><\/span>Antrena\u021bi-v\u0103 cu \u00een\u021belepciune<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ciuda construc\u021biei sale musculare, Scott este foarte rapid. Se mi\u0219c\u0103 repede. Love\u0219te repede. \u0218i face tot ceea ce este posibil, chiar dac\u0103 arat\u0103 voluminos. Poate v\u0103 \u00eentreba\u021bi cum este posibil acest lucru? Deoarece&nbsp;el s-a antrenat \u00een\u021belept!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 cunoa\u0219te\u021bi foarte mul\u021bi lupt\u0103tori, care au fost \u0219i rapizi \u0219i flexibili, dar au terminat cu lupta, deoarece datorit\u0103 antrenamentelor lor de for\u021b\u0103, au devenit len\u021bi \u0219i neflexibili. Asta \u00eenseamn\u0103 c\u0103 antrenamentul de for\u021b\u0103 v\u0103 \u00eencetine\u0219te?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Totul depinde de modul \u00een care v\u0103 antrena\u021bi. Antrenamentele cu greut\u0103\u021bi nu v\u0103 vor \u00eencetini dac\u0103 ve\u021bi urma rutina care \u00een general const\u0103 \u00een&nbsp;exerci\u021bii cu mi\u0219c\u0103ri combinate&nbsp;\u0219i mai multe p\u0103r\u021bi musculare deodat\u0103 \u2013 concentra\u021bi-v\u0103 pe ob\u021binerea for\u021bei func\u021bionale \u0219i pe mu\u0219chi &#8211; \u0219i nu alerga\u021bi dup\u0103 rezultate rapide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obiectivul este cel mai important. Ori de c\u00e2te ori c\u0103uta\u021bi noi modalit\u0103\u021bi pentru a intra \u00een form\u0103, trebuie mai \u00eent\u00e2i s\u0103 v\u0103 decide\u021bi ce vre\u021bi. Dori\u021bi aspectul mai musculos, sau s\u0103 pierde\u021bi din greutate pentru a avea o figur\u0103 mai bine definit\u0103? De fiecare dat\u0103, antrenamentele mele \u0219i alimenta\u021bia sunt adaptate fiec\u0103rui rol, \u00een func\u021bie de imaginea pe care vreau s\u0103 o ar\u0103t.<\/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=\"_Scott_Adkins_si_planul_sau_de_antrenament\"><\/span>&nbsp;Scott Adkins \u0219i planul s\u0103u de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">C\u00e2nd vine vorba de antrenamente, Scott este un fan \u00eenfocat. El practic\u0103 diferite planuri de antrenament, dar \u00een acela\u0219i timp,&nbsp;are \u00eentotdeauna&nbsp;clar definit obiectivul s\u0103u de fitness, care \u00eel determin\u0103 s\u0103 continue, chiar \u0219i \u00een cele mai dificile niveluri de exerci\u021bii. Efectueaz\u0103 exerci\u021bii care \u00eei cresc masa muscular\u0103, f\u0103r\u0103 s\u0103 arate ca \u0219i Hulk. \u00cen afar\u0103 de kickboxing, care \u00eei construie\u0219te for\u021ba \u0219i viteza, prefer\u0103 \u0219i bench press, trac\u021biuni la bar\u0103, genuflexiuni \u0219i deadlift. Datorit\u0103 acestor exerci\u021bii, \u00eei cresc bra\u021bele, care \u00eei confer\u0103 aspectul de macho, dar \u00ee\u0219i antreneaz\u0103 \u0219i abdomenul pentru a avea talie \u00eengust\u0103, ceea ce \u00eei asigur\u0103 o form\u0103 perfect\u0103 de V.<\/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\">LUNI: Partea superioar\u0103 a corpului<\/h3>\n\n\n\n<p>\u2022 Bench Press pe banc\u0103 dreapt\u0103 &#8211; 3 seturi a c\u00e2te 6 repet\u0103ri\n\u2022 Dumbbell row(gantere, gantera pentru dou\u0103 m\u00e2ini) &#8211; 3 seturi a c\u00e2te 6 repet\u0103ri\n\u2022 Pres\u0103 militar\u0103 &#8211; umeri, \u00een fa\u021ba capului \u00een picioare &#8211; 2 seturi a c\u00e2te&nbsp;12 repet\u0103ri\n\u2022 Trac\u021biuni la bar\u0103 &#8211; 2 seturi a c\u00e2te&nbsp;10 repet\u0103ri\n\u2022 Extensii triceps cu fr\u00e2nghie \u0219i haltere &#8211; 1-2 seturi a c\u00e2te&nbsp;15 repet\u0103ri\n\u2022 Ridic\u0103ri haltere pentru biceps (sau gantera pentru dou\u0103 m\u00e2ini) &#8211; 1-2 seturi a c\u00e2te&nbsp;15 repet\u0103ri<\/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\">MIERCURI: Partea inferioar\u0103 a corpului<\/h3>\n\n\n\n<p>\u2022 Genoflexiuni cu bara pe spate &#8211; 3 seturi a c\u00e2te&nbsp;8-12 repet\u0103ri\n\u2022 Pres\u0103 \u00eenclinat\u0103 pentru picioare &#8211; 3 seturi a c\u00e2te&nbsp;8-12 repet\u0103ri\n\u2022 Biceps femural &#8211; aparat &#8211; 3 seturi a c\u00e2te&nbsp;12 repet\u0103ri\n\u2022 \u00cendrept\u0103ri &#8211; 4 seturi a c\u00e2te&nbsp;10 repet\u0103ri\n\u2022 \u00cendrept\u0103ri \u00een \u0219ezut &#8211; 3 seturi a c\u00e2te&nbsp;15 repet\u0103ri\n\u2022 Cvadriceps &#8211; aparat &#8211; 3 seturi a c\u00e2te&nbsp;12 repet\u0103ri<\/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\">VINERI: Partea superioar\u0103 a corpului<\/h3>\n\n\n\n<p>Acelea\u0219i exerci\u021bii ca \u0219i Luni, dar Bench Press pe banc\u0103 dreapt\u0103 este \u00eenlocuit cu Bench Press pe banc\u0103 \u00eenclinat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest ciclu de exerci\u021bii pentru arderea gr\u0103similor se repet\u0103 de 2-3 ori cu pauz\u0103 de 30 de secunde \u00eentre cicluri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Flot\u0103ri cu s\u0103ritur\u0103 &#8211; 12 repet\u0103ri\n\u2022 Dumbbell Swing (pendularea greut\u0103\u021bilor) &#8211; 20 de repet\u0103ri\n\u2022 S\u0103rituri de alpinist &#8211; 45 de secunde\n\u2022 Flot\u0103ri cu m\u00e2inile \u00eempreunate &#8211; c\u00e2t mai multe timp de 30 de secunde<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen afar\u0103 de construc\u021bia muscular\u0103, este devotat \u0219i antrenamentelor cardio, cum ar fi sprint \u0219i alergare, c\u00e2nd \u00ee\u0219i propune s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 viteza sau s\u0103 scape de gr\u0103sime. Acest star de ac\u021biune se bazeaz\u0103 \u0219i pe activit\u0103\u021bile sportive, cum ar fi fotbal sau baschet. Acest amestec de distrac\u021bie \u0219i antrenamente dure&nbsp;asigur\u0103 faptul c\u0103 organismul lui este \u00een echilibru cu mintea.<\/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\">Exemplu de exerci\u021bii pentru toate grupele musculare<\/h3>\n\n\n\n<p>Spate: Deadlift, trac\u021biuni la bar\u0103<\/p>\n\n\n\n<p>Picioare: Genoflexiuni, deadlift<\/p>\n\n\n\n<p>Piept: Ridic\u0103ri haltere pe banca \u00eenclinat\u0103, ridic\u0103ri pe banca \u00eenclinat\u0103, flot\u0103ri, Push-ups on bar<\/p>\n\n\n\n<p>Umeri: Ridicarea ganterei\/halterei deasupra capului<\/p>\n\n\n\n<p>Abdomen: Ridicarea din picioare, ridic\u0103ri alternative din picioare, L &#8211; sits, V &#8211; sits<\/p>\n\n\n\n<p>Gambe: S\u0103rituri <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste <\/a>coard\u0103, s\u0103ritur\u0103 vertical\u0103<\/p>\n\n\n\n<p>Antebra\u021be: Ridic\u0103ri din at\u00e2rnat pe bar\u0103 &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Ziua<\/th><th class=\"has-text-align-center\" data-align=\"center\">Grupele musculare<\/th><th class=\"has-text-align-center\" data-align=\"center\">Exerci\u021biile<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Luni<\/td><td class=\"has-text-align-center\" data-align=\"center\">Picioare, Spate, Umeri<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; &nbsp; &nbsp;Deadlift (5&#215;10), trac\u021biuni la bar\u0103 (max x5) sau ridic\u0103ri biceps (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mar\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Abdomen, Antebra\u021be<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri din picioare (20&#215;3), L-sits (1 minx5)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Miercuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Picioare, Piept<\/td><td class=\"has-text-align-center\" data-align=\"center\">Deadlift (5&#215;10), ridicarea halterelor pe banca &nbsp;\u00eenclinat\u0103\/ridicare pe banca \u00eenclinat\u0103 (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Joi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Abdomen, Gambe<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; &nbsp; &nbsp;Ridic\u0103ri din picioare (20&#215;3), L-sits (1 minx5), s\u0103ritur\u0103 vertical\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vineri<\/td><td class=\"has-text-align-center\" data-align=\"center\">Picioare, Umeri<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; &nbsp;Deadlift (5&#215;10), ridicarea halterei deasupra capului (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e2mb\u0103t\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Abdomen<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri alternative din picioare (10&#215;3)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Duminic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pauz\u0103<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Scott_Adkins_sfatuieste_la_antrenare\"><\/span>Scott Adkins sf\u0103tuie\u0219te la antrenare&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a ob\u021bine mas\u0103 muscular\u0103 \u0219i for\u021b\u0103, respecta\u021bi intervalul de 4-6 repet\u0103ri. Efectua\u021bi 10 serii la fiecare exerci\u021biu. Dac\u0103 dori\u021bi s\u0103 c\u00e2\u0219tiga\u021bi volum, nu face\u021bi nici un exerci\u021biu cardio sau exerci\u021bii solicitante fizic. Acest lucru doar v-ar \u00eempiedica \u00een ob\u021binerea volumului muscular. Evita\u021bi alimentele care contin gluten. Reduce\u021bi aportul de gr\u0103simi la minim \u0219i consuma\u021bi mai pu\u021bin\u0103 sare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La fiecare antrenament ad\u0103uga\u021bi greutate. \u00cen cazul \u00een care&nbsp;nu mai progresa\u021bi, reduce\u021bi din greutate cu 10% din maximul vostru \u0219i \u00eencepe\u021bi din nou. Niciodat\u0103 nu v\u0103 antrena\u021bi p\u00e2n\u0103 la epuizare complet\u0103. Scopul nostru este performan\u021ba maxim\u0103 cu greut\u0103\u021bi mari, de aceea nu este necesar s\u0103 v\u0103 epuiza\u021bi mu\u0219chii complet. Acest lucru ar putea afecta performan\u021ba voastr\u0103 \u0219i s\u0103 duc\u0103 la accidentare. Aminti\u021bi-v\u0103, siguran\u021ba este pe primul loc.<\/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=\"Diferite_tipuri_de_fizic\"><\/span>Diferite tipuri de fizic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Partea cea mai grea a antrenamentului este alegerea planului de exerci\u021bii corect \u0219i a dietei&nbsp;\u00een func\u021bie de tipul somatic. Oamenii reac\u021bioneaz\u0103 diferit la antrenamente de for\u021b\u0103, a\u0219a c\u0103 ceea ce a func\u021bionat la altcineva nu trebuie s\u0103 func\u021bioneze \u0219i la voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Din fericire, acest plan de antrenament este proiectat pentru toate cele trei tipuri somatice. Dar totu\u0219i trebuie s\u0103 respecta\u021bi c\u00e2teva reguli pentru a ob\u021bine rezultate maxime. Iat\u0103 c\u00e2teva sfaturi de nutri\u021bie \u0219i de antrenament:<\/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\">Sfaturi pentru fizicul ectomorf (ectomorphs)<\/h3>\n\n\n\n<p>Tipul ectomorf, a.k.a hard gainers (cei care construiesc mas\u0103 muscular\u0103 foarte greu) sunt oamenii cu articula\u021bii mai mici \u0219i metabolism rapid. Construiesc mu\u0219chii foarte dificil, \u00ee\u0219i men\u021bin nivelul mai sc\u0103zut de gr\u0103sime corporal\u0103 \u0219i au fizicul mai mic. Scopul vostru ar trebui s\u0103 fie cre\u0219terea masei musculare. Mai t\u00e2rziu v\u0103 pute\u021bi sc\u0103pa \u0219i de gr\u0103simea pu\u021bin\u0103 pe care o mai ave\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u2022&nbsp;5-6 este intervalul ideal de repet\u0103ri.\n\u2022 Dac\u0103 nu ave\u021bi intoleran\u021b\u0103 la lactoz\u0103, laptele v\u0103 poate ajuta. Dar nu exagera\u021bi nici cu acesta.\n\u2022 \u00cencearca\u021bi s\u0103 consuma\u021bi suficiente calorii pentru recuperare.\n\u2022 M\u00e2nca\u021bi alimente bogate \u00een proteine.\n\u2022 Consuma\u021bi fibre.\n\u2022 Be\u021bi mult\u0103 ap\u0103.\n\u2022 Evita\u021bi activitatea fizic\u0103 grea, dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi volum.<\/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\">Sfaturi pentru fizicul mezomorf (mesomorphs)<\/h3>\n\n\n\n<p>Tipul mezomorf au genetica bun\u0103 pentru ob\u021binerea masei musculare&nbsp;\u0219i pot ob\u021bine mu\u0219chii mai u\u0219or dec\u00e2t ectomorfii. \u00cen mod natural, sunt musculo\u0219i \u0219i au articula\u021bii mai mari. Scopul vostru ar trebui s\u0103 fie&nbsp;prima dat\u0103 ob\u021binerea masei musculare \u0219i apoi reducerea gr\u0103simii. C\u00e2nd ave\u021bi suficient volum, face\u021bi cardio de 3 sau de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u2022 8-10 seturi pentru fiecare exerci\u021biu. \u2022 Evita\u021bi alimentele grase. \u2022 Consuma\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>. \u2022 Consuma\u021bi alimente bogate \u00een proteine. \u2022 Consuma\u021bi fibre. \u2022 \u00cen timpul pierderii din greutate, s\u0103ri\u021bi coarda. \u2022 Be\u021bi mult\u0103 ap\u0103. \u2022 \u00cencerca\u021bi s\u0103 consuma\u021bi suficiente calorii pentru recuperare.<\/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\">Sfaturi pentru fizicul endomorf (endomorphs)<\/h3>\n\n\n\n<p>Tipul endomorf sunt oamenii care pierd foarte greu din greutate. Au articula\u021bii mai mari, \u0219olduri largi \u0219i metabolismul lent. Stilul de alimenta\u021bie s\u0103n\u0103tos este cel mai bun lucru pe care \u00eel pute\u021bi face pentru organismul vostru. F\u0103r\u0103 acest lucru, orele \u00eentregi de cardio doar v\u0103 v\u0103 vor epuiza. G\u0103si\u021bi alimenta\u021bia potrivit\u0103 de care ve\u021bi fi mul\u021bumit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Ridica\u021bi greut\u0103\u021bi mai mari.\n\u2022 S\u0103ri\u021bi foarte mult coarda.\n\u2022 Minim 10 seturi pentru fiecare exerci\u021biu.\n\u2022 Evita\u021bi alimentele grase.\n\u2022 Consuma\u021bi legume.\n\u2022 \u00cencerca\u021bi s\u0103 consuma\u021bi suficiente calorii pentru recuperare.\n\u2022 Consuma\u021bi alimente bogate \u00een proteine.\n\u2022 Consuma\u021bi fibre.\n\u2022 Be\u021bi mult\u0103 ap\u0103.\n\u2022 Evita\u021bi alimentele cu gluten.<\/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=\"Alimentatia_sa\"><\/span>Alimenta\u021bia sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott este dependent de men\u021binerea condi\u021biei fizice \u0219i de echilibrul dintre antrenamente \u0219i alimenta\u021bie. Alimenta\u021bia sa cu siguran\u021b\u0103 nu sufer\u0103 de lipsa nutrien\u021bilor, con\u021bine carbohidra\u021bi cu indice glicemic sc\u0103zut, proteine \u0219i gr\u0103simi s\u0103n\u0103toase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen loc s\u0103 cedeze alimentelor procesate \u0219i rafinate, Scott consum\u0103 alimente precum fructe, legume, proteine slabe, cereale, pe\u0219te \u0219i b\u0103uturi proteice pentru nutri\u021bie \u0219i \u00eent\u0103rirea organismului. Pentru c\u0103 antrenamentele lui sunt foarte epuizante, ofer\u0103 organismului s\u0103u o mul\u021bime de proteine cel pu\u021bin sub form\u0103 de b\u0103uturi proteice cu o jum\u0103tate de or\u0103 \u00eenainte de antrenament. \u00cen plus, are grij\u0103 de doza de proteine \u0219i dup\u0103 antrenament. Aceasta declan\u0219eaz\u0103 regenerarea masei musculare \u0219i construc\u021bia muscular\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sper\u0103m c\u0103 acest articol v-a inspirat. Dac\u0103 da, \u00eel pute\u021bi \u00eemp\u0103rt\u0103\u0219i printre cunoscu\u021bi \u0219i s\u0103-l sprijini\u021bi prin distribuire.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Scott Adkins sau Yuri Boyka este un maestru al artelor martiale \u0219i se m\u00e2ndre\u0219te cu un corp perfect. Inspira\u021bi-v\u0103 din antrenamentul, dieta \u0219i sfaturile sale.<\/p>\n","protected":false},"author":22,"featured_media":153429,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[6890,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285571","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-motivatie","9":"tag-sportivi-faimosi","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Scott Adkins: planul de antrenament, alimenta\u021bie \u0219i sfaturi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Scott Adkins sau Yuri Boyka este un maestru al artelor martiale \u0219i se m\u00e2ndre\u0219te cu un corp perfect. 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