{"id":291585,"date":"2017-07-31T21:39:00","date_gmt":"2017-07-31T19:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291585"},"modified":"2023-09-08T08:59:02","modified_gmt":"2023-09-08T06:59:02","slug":"dwayne-johnson-the-rock-plan-antrenament-alimentatie","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/","title":{"rendered":"Antrena\u021bi-v\u0103 precum Dwayne &#8220;The Rock&#8221; Johnson"},"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\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/#The_Rock_si_nebunia_sa_de_dimineata\" title=\"The Rock \u0219i nebunia sa de diminea\u021b\u0103\">The Rock \u0219i nebunia sa de diminea\u021b\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\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/#Antrenamentul_cu_greutati\" title=\"Antrenamentul cu greut\u0103\u021bi\">Antrenamentul cu greut\u0103\u021bi<\/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\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/#Mereu_in_forma_pentru_film\" title=\"Mereu \u00een form\u0103 pentru film\">Mereu \u00een form\u0103 pentru film<\/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\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/#Cand_ziua_se_incheie\" title=\"C\u00e2nd ziua se \u00eencheie\">C\u00e2nd ziua se \u00eencheie<\/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\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/#Dwayne_The_Rock_Johnson_si_planul_sau_de_antrenament\" title=\"Dwayne The Rock Johnson \u0219i planul s\u0103u de antrenament\">Dwayne The Rock Johnson \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-6\" href=\"https:\/\/gymbeam.ro\/blog\/dwayne-johnson-the-rock-plan-antrenament-alimentatie\/#Alimentatia_lui_Dwayne\" title=\"Alimenta\u021bia lui Dwayne\">Alimenta\u021bia lui Dwayne<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Numele Dwayne \u201eThe Rock\u201c Johnson probabil nim\u0103nui nu-i trebuie prezentat. Este un wrestler&nbsp;american&nbsp;profesionist&nbsp; \u0219i actor, care \u0219tie foarte bine ce \u00eenseamn\u0103 s\u0103 ajungi p\u00e2n\u0103 \u00een v\u00e2rf. Descoperi\u021bi secretele succesului s\u0103u, pe care le pute\u021bi aplica \u0219i \u00een via\u021b\u0103&nbsp;\u0219i care v\u0103 vor aduce mai aproape de obiectivele voastre de fitness \u0219i cele personale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403936\" width=\"554\" height=\"775\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg 642w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait-286x400.jpg 286w\" sizes=\"auto, (max-width: 554px) 100vw, 554px\" \/><figcaption>Autorul fotografiei: David Shankbone<br>https:\/\/commons.wikimedia.org\/wiki\/File:Dwayne_The_Rock_Johnson_2009_street_portrait.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 class=\"has-text-align-left\">Este ora patru diminea\u021ba \u0219i soarele abia \u00eencepe s\u0103 r\u0103sar\u0103 peste cl\u0103dirile de lux Landmark Ranch Estates, \u00een Florida. Majoritatea locuitorilor care tr\u0103iesc \u00een aceast\u0103 zon\u0103 reziden\u021bial\u0103 &#8211; inclusiv NFL cornerbackul cu numele de Asante Samuel \u0219i New York Jets wide receiver cu numele Brandon Marshall &#8211; sunt \u00een casele lor de milioane de dolari \u00eenc\u0103 ascun\u0219i \u00een pat, pentru a prinde c\u00e2teva ore de somn de valoare. \u00cen timp ce majoritatea oamenilor din zon\u0103 \u00eenc\u0103 nu s-au trezit, superstarul de Hollywood \u0219i wrestler profesionist, Dwayne \u201eThe Rock\u201c Johnson este de cel pu\u021bin o jum\u0103tate de or\u0103 \u00een picioare, \u00ee\u0219i \u00eentinde mu\u0219chii, \u00ee\u0219i \u00eembrac\u0103 hainele pentru antrenament, \u00een scopul de a se preg\u0103ti pentru ritualul&nbsp;de diminea\u021b\u0103. C\u00e2nd intr\u0103 \u00een hol, respir\u0103 ad\u00e2nc pentru a-\u0219i umple pl\u0103m\u00e2nii cu aer proaspat din Florida \u0219i z\u00e2mbe\u0219te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odat\u0103 ce luminile de pe strad\u0103 \u00eencep s\u0103 se sting\u0103, Dwayne, c\u0103lc\u00e2nd pe asfaltul gri, alearg\u0103 de-a lungul trotuarului str\u0103juit de palmierii \u00eenal\u021bi. Muzica \u00eei url\u0103 \u00een c\u0103\u0219ti \u0219i \u00ee\u0219i d\u0103 seama&nbsp;c\u0103 cineva \u00eel poate considera nebun,&nbsp;dar dup\u0103 cum spune el, acesta este un angajament care \u00eel \u021bine \u00een form\u0103 \u0219i care&nbsp;l-a f\u0103cut unul dintre cele mai populare vedete de ac\u021biune.<\/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\">Antrenamentul cardio zilnic de diminea\u021b\u0103&nbsp;este doar o mic\u0103 roat\u0103 din\u021bat\u0103 din ma\u0219in\u0103ria lui uns\u0103, care este regimul de antrenament al lui Rock. Pentru a atinge aceast\u0103 personaj, a petrecut cea mai mare parte a vie\u021bii munciind la el. Con\u0219tiincios, se \u021bine de&nbsp;antrenamentele stricte \u0219i planul s\u0103u alimentar.&nbsp;Pentru a aprecia pe deplin c\u00e2t de greu lucreaz\u0103 pentru sine, \u0219i&nbsp;\u00een ce condi\u021bie perfect\u0103&nbsp;pentru orice rol se alf\u0103, vede\u021bi rutina lui \u00een&nbsp;24 de ore.<\/p>\n<\/div>\n<\/div>\n\n\n\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=\"The_Rock_si_nebunia_sa_de_dimineata\"><\/span>The Rock \u0219i nebunia sa de diminea\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Alergarea lui Johnson este intens\u0103. Maieul lui este ud de transpira\u021bie, astfel \u00eenc\u00e2t ar putea fi stors. Dar \u00eenc\u0103 este departe de a fi epuizat. De fapt, prin acest lucru se simte complet \u00eent\u0103rit. \u00cen timp ce ideea de a se trezi devreme, din cauza unor exerci\u021bii de diminea\u021b\u0103, pare s\u0103 fie un co\u0219mar pentru cei mai mul\u021bi oameni, Dwayne consider\u0103 c\u0103 antrenamentul \u00een zori de zi \u00eel preg\u0103te\u0219te corect pentru restul zilei. \u201eAdor antrenamentele grele de diminea\u021ba, \u00eenc\u00e2t s\u0103 \u00eencep ziua cu piciorul corect, \u0219i asta fizic \u0219i mental\u201c spune el.<\/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\">\u201e\u00cen func\u021bie de rolul antrenamentului, de obicei m\u0103 ocup 30 p\u00e2n\u0103 la 50 de minute de un antrenament eliptic. Este primul lucru pe care \u00eel fac, dup\u0103 care m\u0103n\u00e2nc micul dejun.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd se vorbe\u0219te despre masa lui de diminea\u021b\u0103, pe fa\u021ba lui apare un z\u00e2mbet de milioane. Dac\u0103 exist\u0103 ceva ce \u00eel bucur\u0103 mai mult dec\u00e2t petrecutul timpului \u00een sala de sport \u0219i divertismentul pentru fani &#8211; fie este pe ecran sau \u00eentr-un meci de wrestling &#8211; atunci este m\u00e2narea. Desigur, \u00eentotdeauna, se asigur\u0103 c\u0103 indiferent de ce ofer\u0103 organismului,&nbsp; \u00eel va ajuta la atingerea celor mai bune performan\u021be.<\/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\">\u201eM\u00e2nca\u021bi cu \u00een\u021belepciune. \u00cen general, m\u0103n\u00e2nc 5 mese pe zi. Sunt \u00eentotdeauna preg\u0103tit \u0219i organizat pentru ceea ce am planificat \u00een avans, \u00een conformitate cu ceea ce vreau s\u0103 realizez. De obicei, ziua o \u00eencep cu carnea de vit\u0103 \u0219i fulgii de ov\u0103z pentru micul dejun\u201c, explic\u0103 el \u00een timp ce arunc\u0103 m\u00e2ncarea \u00een gur\u0103. \u201eAlte feluri de m\u00e2ncare principale din alimenta\u021bia mea con\u021bin <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, file de friptur\u0103 de vit\u0103, albu\u0219 de ou, fulgi de ov\u0103z, broccoli, cambul\u0103, orez, cartofi cop\u021bi, verdea\u021b\u0103, ardei, ciuperci, ceap\u0103 \u0219i proteine cu cazein\u0103.\u201c<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403951\" width=\"843\" height=\"668\" title=\"Co j\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-400x317.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena.jpg 1136w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Autorul fotografiei: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_cu_greutati\"><\/span>Antrenamentul cu greut\u0103\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Mai t\u00e2rziu, el st\u0103 \u00een sala de gimnastic\u0103 preferat\u0103 din Florida,&nbsp;pe o banc\u0103 de antrenament cu dou\u0103 gantere de 45 kg. \u00cen plus,&nbsp;\u00eenaf\u0103 de el care practic\u0103 genuflexiunile de diminea\u021b\u0103, \u00eendrept\u0103ri \u0219i exerci\u021biile pliometrice, sala de sport este practic goal\u0103. Acesta este \u00eenso\u021bit doar de sunetul a patru mari difuzoare. Dac\u0103 tr\u0103ie\u0219ti o via\u021b\u0103 dezordonat\u0103 \u0219i ocupat\u0103 precum Johnson, timpul lini\u0219tit poate fi foarte rar. Cu nimeni \u00een jur, care l-ar deranja sau i-ar cere un autograf, se poate concentra pe deplin pentru a pune totul&nbsp;\u00een&nbsp;fier, care reprezint\u0103, de multe ori,&nbsp;centrul vie\u021bii sale nebune.<\/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\">\u201eAntrenamentul este terapia mea \u0219i este mai ieftin\u0103 dec\u00e2t un psihiatru. Sincer, nu \u00eemi pot imagina via\u021ba f\u0103r\u0103 antrenamente \u0219i f\u0103r\u0103 atingerea rezultatelor &#8211; ca \u0219i cum \u00een via\u021b\u0103, \u00een special atunci c\u00e2nd ne antren\u0103m &#8211; nu exist\u0103 nici un substitut pentru munca grea.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eDup\u0103 micul dejun, m\u0103 apuc de treab\u0103 cu un antrenament dificil cu greut\u0103\u021bi &#8211;&nbsp; o durere epic\u0103, cu rezultate epice. Pun accent pe \u201e\u00eempreun\u0103 vom \u00eenvinge\u201c \u0219i \u201ecu antrenament spre progres\u201c, astfel distribui \u0219i prin intermediul re\u021belelor sociale. M\u0103 ocup de antrenament precum o metafor\u0103 a vie\u021bii &#8211; entuziasmul, angajamentul, dorin\u021ba, etica muncii, succesul \u0219i e\u0219ecul &#8211; totul \u00een via\u021b\u0103 eu iau.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson cu siguran\u021b\u0103 crede \u00een practica a ceea ce predic\u0103. \u0218i mai ales, atunci c\u00e2nd vine vorba de timpul \u00een sala de sport. \u00cen loc s\u0103 urmeze mai multe rutine de antrenamente, prefer\u0103 &nbsp;s\u0103 urmeze un model de culturism&nbsp;testat \u0219i verificat pentru ridicarea greut\u0103\u021bii \u00een mod regulat, pentru a-\u0219i men\u021bine&nbsp;c\u00e2\u0219tigurile musculare.<\/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\">\u201eM\u0103 antrenez 6 zile pe s\u0103pt\u0103m\u00e2n\u0103, de obicei, diminea\u021ba, dar \u00eentotdeauna depinde de programul meu. Uneori m\u0103 antrenez \u0219i seara\u201c spune el. \u201eDar \u00een mod clar prefer antrenamentul de diminea\u021b\u0103. La antrenamente, \u00eempart p\u0103r\u021bile corpului \u00een: picioare, spate, piept, biceps \u0219i triceps. Combin ganterele, halterele mari, fr\u00e2nghiile \u0219i aparatele.&#8221;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403966\" width=\"777\" height=\"674\" title=\"Jak cvi\u010d\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012-400x347.jpg 400w\" sizes=\"auto, (max-width: 777px) 100vw, 777px\" \/><figcaption>Autorul fotografiei: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_2012.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201eAntrenamentul meu constant se schimb\u0103 \u0219i se adapteaz\u0103, dar cel mai des fac 4 serii cu 12 repet\u0103ri cu 60-90 de secunde de pauz\u0103. Nu m\u0103 distrez \u00een sala de for\u021b\u0103. \u00centotdeauna m\u0103 str\u0103duiesc s\u0103 fiu cel mai antrenat tip din sal\u0103 \u0219i m\u0103 asigur c\u0103 a\u0219a voi atinge cea mai bun\u0103 capacitate de-a mea.&#8221;<\/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=\"Mereu_in_forma_pentru_film\"><\/span>Mereu \u00een form\u0103 pentru film<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul nu \u00eenseamn\u0103 pentru Dwayne doar s\u0103 arate bine f\u0103r\u0103 un tricou. Se antreneaz\u0103 intens, astfel \u00eenc\u00e2t&nbsp;s\u0103 poat\u0103 realiza c\u00e2t mai multe cadre fizice \u0219i s\u0103 arate c\u00e2t mai realist posibil. \u00cen filmul cu seria \u201eFurious 7\u201c \u0219i filmul cu catastrofal \u201eSan Andreas\u201c, Johnson a fost implicat \u00een mai multe secven\u021be solicitante fizic. Cum explica \u00een timp ce savura o cea\u0219c\u0103 mare de cafea dup\u0103 antrenamentul de diminea\u021b\u0103, a avut un program de antrenament viguros pentru filmul de anul trecut \u201eHercules\u201c, prin care a atins o form\u0103 bun\u0103 pentru urm\u0103toarele sale sarcini.<\/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\">\u201eDin fericire, aceste filme au urmat dup\u0103 filmul Hercules, care a fost o sarcin\u0103 datorit\u0103 c\u0103reia m\u0103 antrenam \u0219i munceam at\u00e2t de greu, ca pentru nimic altceva mai mult de p\u00e2n\u0103 atunci. Au fost opt luni de antrenamente grele\u201c, \u00ee\u0219i aminte\u0219te el: \u201eAm tr\u0103it singur \u0219i m-am \u00eenchis departe, \u00een Budapesta, timp de \u0219ase luni, \u00een timpul film\u0103rilor pentru filmul Hercules \u0219i dup\u0103 au urmat Furious 7 \u0219i San Andreas.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din cauza filmului San Andreas a trebuit s\u0103 modifice \u00een mod semnificativ antrenamentele, pentru a fi \u00een m\u0103sur\u0103 s\u0103 ocupe rolul pe care cutremurul devastator din California \u00eel cerea. Aceasta nu a fost o sarcin\u0103 u\u0219oar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e\u00cen San Andreas, joc primul respondent dintre pompieri LA, \u0219i a fost incredibil de interesant s\u0103 lucrez cu ace\u0219ti tipi \u0219i s\u0103 aliniez antrenamentul \u0219i alimenta\u021bia, astfel \u00eenc\u00e2t s\u0103 m\u0103 potrivesc pentru acest personaj\u201c, explic\u0103 el. \u201eAcest rol necesit\u0103 o mul\u021bime de putere, foarte mult m-am antrenat cu o fr\u00e2nghie, am avut antrenamente pe ap\u0103 \u0219i antrenamente cu greutatea proprie. Foarte mult mi-a pl\u0103cut, respectul pentru ace\u0219ti b\u0103rba\u021bi, care fac aceast\u0103 munc\u0103, enorm a crescut. Sunt adev\u0103ra\u021bii eroi \u00een adev\u0103ratul sens al cuv\u00e2ntului.&#8221;<\/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\">\u00cen filmul Furious 7, Dwayne \u0219tia c\u0103 \u00eel a\u0219teapt\u0103&nbsp;o compara\u021bie cu Jason Statham, \u00een ceea ce prive\u0219te aspectul fizic. De\u0219i Johnson este obi\u0219nuit s\u0103 fie&nbsp;cel mai mare \u0219i cel mai r\u0103u dintre b\u0103rba\u021bii din breasl\u0103, el a fost fericit s\u0103 \u00eempart\u0103&nbsp;lumina reflectoarelor cu Statham, \u00een luptele lor epice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eLupta, pe care am avut-o cu Jason Statham \u00een scena de deschidere a fost cu adev\u0103rat despre altceva. A fost foarte special\u0103. Pe parcursul tuturor acestor ani, am avut ocazia de a lupta cu o mul\u021bime de b\u0103rba\u021bi cu o reputa\u021bie excelent\u0103, \u00een ceea ce prive\u0219te \u201eb\u0103ie\u021bii tari ai Hollywoodului\u201c \u0219i b\u0103ie\u021bii de&nbsp;ac\u021biune, dar Jason Statham a fost \u00eentr-adev\u0103r o bucat\u0103 adev\u0103rat\u0103. Cu tot respectul pentru b\u0103rba\u021bii, al\u0103turi de&nbsp;care am luptat \u00een trecut pe platou,\u201c spune Johnson. \u201eCeea ce Jason aduce este autenticitatea. El nu numai c\u0103 asta joac\u0103, atunci c\u00e2nd lupt\u0103, el este absolut demn de \u00eencredere. Jason este \u00eentr-adev\u0103r un tip foarte dur, crede\u021bi-m\u0103.&#8221;<\/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=\"Cand_ziua_se_incheie\"><\/span>C\u00e2nd ziua se \u00eencheie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">C\u00e2nd se apropie sf\u00e2r\u0219itul zilei, The Rock conduce ma\u0219ina lui gigantic\u0103, un Ford F-150, alias \u201egorila neagr\u0103\u201c, pe drumul lung cu serpentine p\u00e2n\u0103 la re\u0219edin\u021ba sa. De\u0219i este cunoscut pentru carisma lui contagioas\u0103, Dwayne la trecerea prin cartier, trece lini\u0219tit \u0219i atent. \u00cen cele din urm\u0103, cei mai mul\u021bi oameni nu ob\u021bin o \u0219ans\u0103 de a tr\u0103i visele lor \u0219i s\u0103 fie vedete pentru filme de ac\u021biune, sau nu \u00ee\u0219i g\u0103sesc timp \u0219i nu ajung \u00een forma de via\u021b\u0103. Totu\u0219i, The Rock a construit o carier\u0103 chiar despre asta. Este ceva, ce \u00eei face pl\u0103cere s\u0103 fac\u0103&nbsp;\u0219i ceva care \u00een mod constant, se \u00eembun\u0103t\u0103\u021be\u0219te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson din nou \u0219i din nou a ar\u0103tat de ce nimeni nu se apropie de nivelul s\u0103u, atunci c\u00e2nd joac\u0103 rolul eroului de ac\u021biune irezistibil. \u201e\u00cel ador\u201c, spune el cu un z\u00e2mbet imens pe fa\u021b\u0103. \u201eCrearea \u0219i men\u021binerea acestor tipuri de corpuri necesit\u0103 o aten\u021bie la detalii, pentru c\u0103, uneori trebuie s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi sau s\u0103 sl\u0103bi\u021bi, s\u0103 ad\u0103uga\u021bi cardio, s\u0103 v\u0103 antrena\u021bi de dou\u0103 ori pe zi sau s\u0103 primi\u021bi mai multe sau mai pu\u021bine calorii. Este \u00eentotdeauna o stare constant\u0103 de schimbare, ceea ce face cu adev\u0103rat emo\u021bionant.&#8221;<\/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=\"Dwayne_The_Rock_Johnson_si_planul_sau_de_antrenament\"><\/span>Dwayne The Rock Johnson \u0219i planul s\u0103u de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">De ani de zile, Dwayne Johnson&nbsp;a lucrat pentru a ob\u021bine un corp, precum cel pe care \u0219i-l doresc b\u0103rba\u021bii, \u0219i de care femeile doresc s\u0103 fie mai aproape. Dar secretul succesului s\u0103u este foarte simplu: ridic\u0103 greut\u0103\u021bi mari, se antreneaz\u0103 din greu \u0219i des. Vede\u021bi planul lui de antrenament demonstrativ, iar dac\u0103 \u00eendr\u0103zni\u021bi, \u00eencerca\u021bi-l sau adapta\u021bi-l pentru a v\u0103 atinge obiectivele.<\/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\">ZIUA 1: PICIOARE<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 de minute<\/p>\n\n\n\n<p>\u2022 Fand\u0103ri cu haltera: 4 serii, 25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cempins la pres\u0103: 4 serii, 25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Extensii din \u0219ezut&nbsp; (leg extension):: 3 serii, 20 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni cu bara: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni Hacken: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni Hacken pe un picior: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cendrept\u0103ri cu bara: 4 serii, 10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Extensia picioarelor din \u0219ezut: 3 serii, 20 repet\u0103ri<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Dep\u0103rtarea picioarelor: 4 serii, 12 repet\u0103ri<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">ZIUA 2: SPATE<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 de minute<\/p>\n\n\n\n<p>\u2022 Tractiuni la helcometru (scripete) la piept : 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicarea umerilor cu halter\u0103: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ramat pe un bra\u021b cu gantera: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ramat cu bara cu ambele m\u00e2ini: 3 serii, 10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Trac\u021biuni la helcomentru la piept: 3 serii p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 Ridicarea umerilor cu halterele: 4 s\u00e9rie, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Trac\u021biuni \u00eentoarse la spate: 3 serii p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 Hiperextensie: 4 serii, 12 repet\u0103ri<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">ZIUA 3: UMERI<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 de minute<\/p>\n\n\n\n<p>\u2022 \u00cempins cu ganterele : 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cempins cu bara din picioare: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Ridicari frontale cu ganterele: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flutur\u0103ri cu ganterele&nbsp;: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Tractiuni la helcometru&nbsp;: 4 serii, 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Extensii cu ganterele \u00eenclinat pe piept: 4 serii, 12 repet\u0103ri<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">ZIUA 4: BRA\u021aE\/ABDOMEN<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 de minute<\/p>\n\n\n\n<p>\u2022 Flexii cu ganterele: 4 serii, 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flexii Hammer cu ganterele: 4 serii, 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flexii cu gantera din inclinat: 4 serii p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 Extensii la scripete: 4 serii, 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Extensia la scripete deasupra capului: 3 serii, 15 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flotari la paralele: 3 serii p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 Ridicarea picioarelor la paralele: 4 serii, 20 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Apropierea umerilor spre bazin cu prinderea corzii la scripete \u00een genunchi: 4 serii, 20 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Twistul rusesc: 4 serii 20 repet\u0103ri<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">ZIUA 5: PICIOARE<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 de minute<\/p>\n\n\n\n<p>\u2022 Fand\u0103ri cu haltera: 4 serii, 25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cempins la pres\u0103: 4 serii, 25 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Extensii din \u0219ezut&nbsp; (leg extension):: 3 serii, 20 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni cu bara: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni Hacken: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Genuflexiuni Hacken pe un picior: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cendrept\u0103ri cu bara: 4 serii, 10 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Extensia picioarelor din \u0219ezut: 3 serii, 20 repet\u0103ri<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Dep\u0103rtarea picioarelor: 4 serii, 12 repet\u0103ri<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">ZIUA 6: PIEPT<\/h3>\n\n\n\n<p>\u2022 Cardio: 30 \u2013 50 de minute<\/p>\n\n\n\n<p>\u2022 \u00cempins cu bara dreapta: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cempins cu gantere pe banc\u0103 \u00eenclinat\u0103: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 \u00cempins cu gantere pe banc\u0103 dreapt\u0103: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flutur\u0103ri la scripete cu ambele m\u00e2ini pe banc\u0103: 4 serii p\u00e2n\u0103 la epuizare<\/p>\n\n\n\n<p>\u2022 \u00cempins cu gantere pe banc\u0103: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>Extra:<\/p>\n\n\n\n<p>\u2022 Flutur\u0103ri la scripete cu ambele m\u00e2ini din picioare: 4 serii, 12 repet\u0103ri<\/p>\n\n\n\n<p>\u2022 Flotari la paralele: 4 serii p\u00e2n\u0103 la epuizare<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">ZIUA 7: ODIHN\u0102<\/h3>\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_lui_Dwayne\"><\/span>Alimenta\u021bia lui Dwayne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Rock spune c\u0103 ridicarea de greut\u0103\u021bi mari \u0219i antrenamentele dure reprezint\u0103 doar jum\u0103tate din lupta \u00een construc\u021bia muscular\u0103. Trebuie s\u0103 consuma\u021bi alimente corecte. \u00cen cazul \u00een care nu se antreneaz\u0103 pentru un rol cum e Hercule, din cauza c\u0103reia a m\u00e2ncat 7 mese de proteine pe zi, men\u021bine 5 mese pe zi \u00een regimul s\u0103u alimentar.<\/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\">Masa 1<\/h3>\n\n\n\n<p>\u2022 Friptur\u0103 de mu\u0219chi de vit\u0103 \u2013 280 grame<\/p>\n\n\n\n<p>\u2022 2 c\u0103ni cu fulgi de ov\u0103z<\/p>\n\n\n\n<p>\u2022 3 albu\u0219uri de ou<\/p>\n\n\n\n<p>\u2022 1 ou<\/p>\n\n\n\n<p>\u2022 Suc de pepene ro\u0219u \u2013 1 pahar<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Masa 2<\/h3>\n\n\n\n<p>\u2022 2 piep\u021bi&nbsp;de pui<\/p>\n\n\n\n<p>\u2022 2 ardei<\/p>\n\n\n\n<p>\u2022 2 ciuperci<\/p>\n\n\n\n<p>\u2022 3 c\u0103ni cu broccoli<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1 b\u0103utur\u0103 cu proteine<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Masa 3<\/h3>\n\n\n\n<p>\u2022 Somon \u2013 220 grame<\/p>\n\n\n\n<p>\u2022 8 buc\u0103\u021bi de sparanghel<\/p>\n\n\n\n<p>\u2022 2 ou\u0103<\/p>\n\n\n\n<p>\u2022 2 c\u0103ni cu orez<\/p>\n\n\n\n<p>\u2022 3 c\u0103ni cu broccoli<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Masa 4<\/h3>\n\n\n\n<p>\u2022 Friptur\u0103 de mu\u0219chi de vit\u0103 \u2013 280 grame<\/p>\n\n\n\n<p>\u2022 3 cartofi la cuptor<\/p>\n\n\n\n<p>\u2022 8 buc\u0103\u021bi de sparanghel<\/p>\n\n\n\n<p>\u2022 1 pahar de suc din portocale proaspete<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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\">Masa 5<\/h3>\n\n\n\n<p>\u2022 Proteine cazein\u0103 20 grame<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 10 albu\u0219uri de ou &nbsp;(cu ardei, ciuperci \u0219i ceap\u0103)<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403981\" width=\"843\" height=\"632\" title=\"Tr\u00e9nujtej ako Dwayne &quot;The Rock&quot; Johnson tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Autorul fotografiei: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ce p\u0103rere ave\u021bi de atitudinea lui fa\u021b\u0103 de via\u021b\u0103? V-a inspirat? \u00cemp\u0103rt\u0103\u0219i\u021bi cu noi \u00een comentarii p\u0103rerile voastre despre acest actor carismatic. \u00cen cazul \u00een care v-a pl\u0103cut articolul sau&nbsp;v-a inspirat, nu ezita\u021bi \u0219i sprijini\u021bi-l prin distribuire.<\/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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Plan de antrenament \u0219i alimenta\u021bie ale actorului Dwayne &#8220;The Rock&#8221; Johnson. \u00cen articol g\u0103si\u021bi \u0219i secretul succesului s\u0103u, care v\u0103 va apropia de obiectivele lui.<\/p>\n","protected":false},"author":25,"featured_media":403915,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7484,7262,6890,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-291585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-motivatie","11":"tag-sportivi-faimosi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Antrena\u021bi-v\u0103 precum Dwayne &quot;The Rock&quot; 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