{"id":291814,"date":"2019-11-02T14:10:00","date_gmt":"2019-11-02T13:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291814"},"modified":"2023-08-04T11:22:05","modified_gmt":"2023-08-04T09:22:05","slug":"trenirajte-kao-dwayne-the-rock-johnson","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/","title":{"rendered":"Trenirajte kao 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.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/#The_Rock_i_njegovo_jutarnje_ludilo\" title=\"The Rock i njegovo jutarnje ludilo\">The Rock i njegovo jutarnje ludilo<\/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.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/#Dizanje_utega\" title=\"Dizanje utega\">Dizanje utega<\/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.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/#Uvijek_fit_za_film\" title=\"Uvijek fit za film\">Uvijek fit za 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.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/#Kada_dan_zavrsava\" title=\"Kada dan zavr\u0161ava\">Kada dan zavr\u0161ava<\/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.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/#Dwayne_The_Rock_Johnson_i_njegov_plan_treninga\" title=\"Dwayne The Rock Johnson i njegov plan treninga\">Dwayne The Rock Johnson i njegov plan treninga<\/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.hr\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/#Prehrana_s_Dwayneom\" title=\"Prehrana s&nbsp;Dwayneom\">Prehrana s&nbsp;Dwayneom<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ime Dwayne \u201cThe Rock\u201c Johnson valjda ne treba nikome predstavljati. On je ameri\u010dki profesionalni wrestler i glumac koji vrlo dobro zna koliko ko\u0161ta da bi se do\u0161lo do samog vrha. Otkrijte tajne njegova uspjeha koje mo\u017eete primijeniti i u svom \u017eivotu te koje \u0107e vas pribli\u017eiti va\u0161im fitness i \u017eivotnim ciljevima.<\/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 class=\"wp-element-caption\">Autor fotografije: 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\">\u010cetiri su sata ujutro i sunce tek \u0161to je po\u010delo izlaziti iznad luksuznog Landmark Ranch Estates na Floridi. Ve\u0107ina rezidenata koji \u017eive u ovom stambenom podru\u010dju \u2013 uklju\u010duju\u0107i NFL cornerbacka imena Asante Samuel i New York Jets wide receiver-a imena Brandon Marshall \u2013 jo\u0161 uvijek su u svojim vi\u0161emilijunskim ku\u0107ama skriveni u krevetu kako bi uhvatili jo\u0161 nekoliko vrijednih sati sna. Dok ve\u0107ina ljudi na ovom podru\u010dju jo\u0161 spava, holivudska superzvijezda, ali i profesionalni hrva\u010d, Dwayne &#8220;The Rock&#8221; Johnson je ve\u0107 najmanje pola sata na nogama, iste\u017ee mi\u0161i\u0107e, obla\u010di odje\u0107u za vje\u017ebanje kako bi se pripremio za svoj tradicionalni jutarnji ritual.&nbsp;Kada iza\u0111e na verandu, duboko udahne kako bi napunio plu\u0107a svje\u017eim zrakom Floride i smije\u0161i se.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tek \u0161to se uli\u010dne lampe po\u010dnu gasiti, Dwayne ve\u0107 tr\u010di uzdu\u017e visokih palmi. Glazba mu tre\u0161ti iz slu\u0161alica i svjestan je toga da ga netko mo\u017ee smatrati ludim, ali kao \u0161to sam tvrdi &#8211; to je rezolucija koja ga odr\u017eava u formi i koja je od njega napravila jednu od najtra\u017eenijih akcijskih zvijezda.<\/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\">Svakodnevno jutarnje kardio vje\u017ebanje je samo mali zup\u010danik u njegovom dobro podmazanom stroju koji je Rockov re\u017eim treninga. Kako bi postigao takvu figuru, ve\u0107inu je \u017eivota proveo rade\u0107i na njoj. Savjesno slijedi strogi plan treninga i prehrane. Da biste u potpunosti shvatili koliko naporno radi na sebi i u kojoj je savr\u0161enoj kondiciji za bilo koju ulogu, pogledajte njegova uobi\u010dajena 24 sata.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49360,28324,5075,28621,49009,46027,47623,36310,28338,36229,48997,44941\" ><\/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=\"The_Rock_i_njegovo_jutarnje_ludilo\"><\/span>The Rock i njegovo jutarnje ludilo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Johnsonovo tr\u010danje je intenzivno. Njegova potko\u0161ulja je toliko mokra od znoja da bi ju se moglo \u017emikati. I dok se ideja ranog ustajanja radi jutarnjeg vje\u017ebanja ve\u0107ini ljudi \u010dini kao no\u0107na mora, Dwayne vjeruje da \u0107e ga trening u cik zore ispravno pripremiti za ostatak dana.&nbsp;\u201eVolim naporne jutarnje treninge dovoljno rano da dan zapo\u010dnem na pravu nogu, i to psihi\u010dki i fizi\u010dki&#8221;, ka\u017ee on.<\/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\">\u201eOvisno o tome za koju ulogu treniram, obi\u010dno provodim 30-50 minuta na elipti\u010dnom trena\u017eeru. To mi je prvo stvar odmah ujutro, a tek onda pojedem doru\u010dak.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada spomene svoj jutarnji obrok, na licu mu zabljesne smije\u0161ak od milijun dolara. Ako postoji ne\u0161to u \u010demu u\u017eiva vi\u0161e nego u provo\u0111enju vremena u teretani i zabavljanju obo\u017eavatelja &#8211; bilo da je na srebrnom platnu ili u ringu za hrvanje &#8211; onda je to jedenje. Naravno, uvijek \u0107e se pobrinuti da mu ono \u0161to stavi u tijelo pomogne u dobivanju najboljih rezultata.<\/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\">\u201eJedite mudro. Op\u0107enito jedem 5 obroka dnevno. Uvijek sam spreman, organiziran i sve imam unaprijed isplanirano, ve\u0107 prema onome \u0161to \u017eelim posti\u0107i. Dan obi\u010dno zapo\u010dinjem govedinom i zobenim pahuljicama za doru\u010dak,\u201c obja\u0161njava. \u201eOstala glavna jela u mojoj prehrani uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinu<\/a>, steak filete, bjelanjke, zobene pahuljice, brokulu, ribu iverak, ri\u017eu, pe\u010deni krumpir, lisnate salate, paprike, gljive i luk, te zatim kazeinski protein.\u201c<\/p>\n\n\n<div class=\"wp-block-image\">\n<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 class=\"wp-element-caption\">Autor fotografije: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dizanje_utega\"><\/span>Dizanje utega<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Kasnije sjedi u svojoj omiljenoj floridskoj&nbsp; teretani na ravnoj klupi s dvije bu\u010dice od 45 kg. Osim \u0161a\u010dice ranih ptica koje izvode \u010du\u010dnjeve, mrtvo dizanje i pliometrijske vje\u017ebe, teretana je prakti\u010dki prazna. Prati ju samo zvuk iz \u010detiri velika zvu\u010dnika. Kada \u017eivite kaoti\u010dni i zaposleni \u017eivot kao Johnson, mirno vrijeme mo\u017ee biti vrlo vrijedno. Ni s kime u okolini tko bi ga optere\u0107ivao ili ga tra\u017eio autogram, mo\u017ee se u potpunosti usredoto\u010diti na to da u \u017eeljezo da sve \u0161to je za njega centar njegovog \u010desto ludog \u017eivota.<\/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\">\u201eTrening je moja terapija i to je jeftinije od psihijatra. Iskreno, ne mogu si zamisliti \u017eivot bez treninga, a za postizanje rezultata \u2013 kao i kod svega u \u017eivotu, posebno kod treniranja \u2013 ne postoji nikakva zamjena za te\u017eak rad.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eNakon doru\u010dka dam se na posao s lijepim treningom i razaranjem utega \u2013 epska bol, epski rezultati. Nagla\u0161avam ono \u201ezajedno \u0107emo pobijediti\u201c i \u201etreningom do napretka\u201c, pa to onda i dijelim putem dru\u0161tvenih medija. Brinem se za trening kao za metaforu \u017eivota \u2013 entuzijazam, odlu\u010dnost, \u017eelja, radna etika, uspjeh i neuspjeh &#8211; u \u017eivotu uzimam sve.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson sigurno vjeruje u prakticiranje onoga \u0161to propovijeda. I to pogotovo kada se pojavi na vrijeme u teretani. Umjesto da slijedi mnoge rutine treninga, daje prednost isprobanom bodibilding modelu redovitog dizanja te\u0161kih utega kako bi stalno dobivao na mi\u0161i\u0107ima.<\/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\">\u201eTreniram 6 dana u tjednu i to obi\u010dno ujutro, no to uvijek ovisi o mojem rasporedu. Nekada treniram i nave\u010der,\u201c ka\u017ee. \u201eNo definitivno preferiram jutarnji trening. Na treninzima izoliram dijelove tijela: noge, le\u0111a, prsa, biceps i triceps. Kombiniram jednoru\u010dne utege, veliku \u0161ipku, u\u017ead i sprave.\u201c<\/p>\n\n\n<div class=\"wp-block-image\">\n<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 class=\"wp-element-caption\">Autor fotografije: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_2012.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\">\u201eMoj trening se konstantno mijenja i prilago\u0111ava, no ve\u0107inom radim 4 serije po 12 ponavljanja s odmorom 60-90 sekundi. Ne zabavljam se u teretani. Uvijek se trudim biti \u010dovjek u sobi koji naj\u017ee\u0161\u0107e trenira te se osiguravam da razaram kako bih utjecao na moje najbolje sposobnosti.&#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=\"Uvijek_fit_za_film\"><\/span>Uvijek fit za film<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Treniranje za Dwaynea ne zna\u010di samo to da bi dobro izgledao bez majice. Trenira intenzivno, pa tako mo\u017ee napraviti toliko komada koliko je samo fizi\u010dki mogu\u0107e, a izgledaju \u0161to je realnije mogu\u0107e. U blockbuster filmu \u201cFurious 7\u201c i filmu katastrofe \u201cSan Andreas\u201c, Johnson&nbsp; je bio uklju\u010den u nekolicinu zabavnih i fizi\u010dki zahtjevnih komada. Kako obja\u0161njava ispijaju\u0107i veliku \u0161alicu kave nakon svog ranog treninga, imao je sna\u017ean plan treninga za pro\u0161logodi\u0161nji film &#8220;Hercules&#8221; koji ga je doveo u dobru formu za njegove sljede\u0107e uloge.<\/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\">\u201eSre\u0107om, ti su se filmovi nadovezali na film Hercules, \u0161to je bila uloga za koju sam trenirao i radio toliko naporno kao za ni\u0161ta prije. Bilo je to 8 mjeseci udaranja i razaranja\u201c, prisje\u0107a se. &#8220;\u017divio sam sam i zaklju\u010dao sam se daleko u Budimpe\u0161ti na \u0161est mjeseci dok sam snimao film Hercules, a onda su slijedili Furious 7 i 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>Zbog filma San Andreas morao je zna\u010dajno promijeniti trening kako bi bio sposoban savladati ulogu koju zahtijeva devastiraju\u0107i potres u Californiji. To nije bila lagana uloga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eU San Andreasu glumim vatrogasca koji se prvi odaziva na dojavu me\u0111u LA vatrogascima i bilo je nevjerojatno uzbudljivo raditi s tim de\u010dkima i uskladiti trening i prehranu kako bih se uklopio u ovaj lik,\u201c obja\u0161njava. \u201eOva uloga zahtijeva puno snage u coreu, dosta sam trenirao s u\u017eetom, imao sam treninge u vodi i treninge s vlastitom te\u017einom. Vrlo sam u\u017eivao u tome i moje po\u0161tovanje za de\u010dke koji rade taj posao enormno je poraslo. To su istinski junaci u pravom smislu rije\u010di.\u201c<\/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\">U filmu Furious 7&nbsp;Dwayne je znao da ga o\u010dekuje uspore\u0111ivanje s Jasonom Stathamom, u smislu fizi\u010dkog izgleda. Iako je Johnson navikao biti najve\u0107i mu\u0161karac na setu, bio je sretan \u0161to je mogao dijeliti svjetla reflektora sa Stathamom u njihovim epskim borbama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201eBorba koju sam vodio s Jasonom Stathamom u uvodnoj sceni bila je zaista ne\u0161to posebno. Tijekom svih ovih godina imao sam priliku boriti se s mnogim mu\u0161karcima s odli\u010dnom reputacijom kad je rije\u010d o \u201cholivudskim \u017eilavim momcima\u201c, akcijskim junacima, no Jason Statham bio je zaista pravi frajer. Uz du\u017eno po\u0161tovanje prema momcima s kojima sam se u pro\u0161losti borio na filmskom platnu,\u201c govori Johnson. \u201eTo, \u0161to Jason donosi je autenti\u010dnost. On ne samo da glumi, kada se bori, on je apsolutno uvjerljiv. Jason je zaista \u010dvrst momak, vjerujte mi.\u201c<\/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=\"Kada_dan_zavrsava\"><\/span>Kada dan zavr\u0161ava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Kada se dan pribli\u017eava kraju, The Rock upravlja svojim gigantskim Fordom F-150, a.k.a. \u201ecrni gorila\u201c, dugom zavojitom cestom do svojeg doma. Unato\u010d tome \u0161to je poznat po svojoj zaraznoj karizmi, Dwayne je u prolasku kroz susjedstvo tih i zami\u0161ljen. Uostalom, ve\u0107ina ljudi ne dobije priliku \u017eivjeti svoje snove i biti akcijska zvijezda, ili ne na\u0111u vremena da u\u0111u u \u017eivotnu formu. Unato\u010d tome, The Rock je izgradio karijeru upravo na tome. To je ne\u0161to \u0161to voli raditi i ne\u0161to \u0161to neprestano pobolj\u0161ava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson je uvijek iznova pokazao za\u0161to se nitko ne\u0107e pribli\u017eiti njegovoj razini kada glumi nepobjedivog akcijskog junaka. \u201eVolim to\u201c, ka\u017ee s ogromnim osmjehom na licu. \u201eStvaranje i odr\u017eavanje ovih vrsta likova zahtijeva obra\u0107anje pozornosti na detalje jer ponekad morate oduzeti ili obrnuto &#8211; dodavati kardio, trenirati dva puta dnevno ili unositi vi\u0161e ili manje kalorija. Uvijek se radi o konstantnom stanju strujanja \u0161to to \u010dini doista uzbudljivim.&#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_i_njegov_plan_treninga\"><\/span>Dwayne The Rock Johnson i njegov plan treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Godinama je Dwayne Johnson radio na tome da bi postigao tijelo kakvo \u017eele imati mu\u0161karci i kojem \u017eene \u017eele biti bli\u017ee. Me\u0111utim, tajna njegovog uspjeha je zaista jednostavna: di\u017ee te\u0161ke utege, trenira naporno i \u010desto. Pogledajte njegov demonstracijski plan treninga, a ako imate hrabrosti, isprobajte ga ili si ga prilagodite za postizanje va\u0161ih ciljeva.<\/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\">DAN 1: NOGE<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 minuta<\/p>\n\n\n\n<p>\u2022 Iskoraci u kretanju s velikom \u0161ipkom: 4 serije, 25 ponavljanja<\/p>\n\n\n\n<p>\u2022 Leg press: 4 serije, 25 ponavljanja<\/p>\n\n\n\n<p>\u2022 No\u017ene ekstenzije u sjede\u0107em polo\u017eaju (leg extension): 3 serije, 20 ponavljanja<\/p>\n\n\n\n<p>\u2022 \u010cu\u010danj s velikom \u0161ipkom: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Hack \u010du\u010danj: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Hack \u010du\u010danj na jednoj nozi: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Rumunjsko mrtvo dizanje: 4 serije, 10 ponavljanja<\/p>\n\n\n\n<p>\u2022 Sjede\u0107a no\u017ena fleksija: 3 serije, 20 ponavljanja<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Odno\u017eenje na abduktor spravi: 4 serije, 12 ponavljanja<\/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\">DAN 2: LE\u0110A<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 minuta<\/p>\n\n\n\n<p>\u2022 Sjede\u0107e veslanje s gornje koloture: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Slijeganje ramenima s velikom \u0161ipkom: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Veslanje u pretklonu s jednoru\u010dnim utegom: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Mrtvo dizanje s velikom \u0161ipkom: 3 serije, 10 ponavljanja<\/p>\n\n\n\n<p>\u2022 Zgibovi sa \u0161irokim hvatom: 3 serije do iznemoglosti<\/p>\n\n\n\n<p>\u2022 Podizanje ramena s jednoru\u010dnim utezima: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Obrnuto veslanje za le\u0111a: 3 serije do iznemoglosti<\/p>\n\n\n\n<p>\u2022 Hiperekstenzije: 4 serije, 12 ponavljanja<\/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\">&nbsp; DAN 3: RAMENA<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 minuta<\/p>\n\n\n\n<p>\u2022 Rameni potisak s jednoru\u010dnim utezima: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Military press u stoje\u0107oj poziciji: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Predru\u010denje s jednoru\u010dnim utezima: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Letenje: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Vu\u010denje na lat spravi s nadhvatom: 4 serije, 15 ponavljanja<\/p>\n\n\n\n<p>\u2022 Razru\u010denje u pretklonu na sajli: 4 serije, 12 ponavljanja<\/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\">DAN 4: RUKE\/TRBUH<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 minuta<\/p>\n\n\n\n<p>\u2022 Biceps pregibi s jednoru\u010dnim utezima: 4 serije, 15 ponavljanja<\/p>\n\n\n\n<p>\u2022 Hammer biceps pregib s jednoru\u010dnim utezima: 4 serije, 15 ponavljanja<\/p>\n\n\n\n<p>\u2022 Biceps pregib na klupi u pretklonu: 4 serije do iznemoglosti<\/p>\n\n\n\n<p>\u2022 Triceps ekstenzija na sajli: 4 serije, 15 ponavljanja<\/p>\n\n\n\n<p>\u2022 Triceps ekstenzija iznad glave: 3 serije, 15 ponavljanja<\/p>\n\n\n\n<p>\u2022 Dipsevi na razboju: 3 serije do iznemoglosti<\/p>\n\n\n\n<p>\u2022 Dizanje nogu uvis: 4 serije, 20 ponavljanja<\/p>\n\n\n\n<p>\u2022 Kle\u010de\u0107i potisak \u0161pagom na sajli uz privla\u010denje ramena prema kukovima: 4 serije, 20 ponavljanja<\/p>\n\n\n\n<p>\u2022 Ruski twist: 4 serije 20 ponavljanja<\/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\">DAN 5: NOGE<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 minuta<\/p>\n\n\n\n<p>\u2022 Iskoraci u kretanju s velikom \u0161ipkom: 4 serije, 25 ponavljanja<\/p>\n\n\n\n<p>\u2022 Leg press: 4 serije, 25 ponavljanja<\/p>\n\n\n\n<p>\u2022 No\u017ene ekstenzije u sjede\u0107em polo\u017eaju (leg extension): 3 serije, 20 ponavljanja<\/p>\n\n\n\n<p>\u2022 \u010cu\u010danj s velikom \u0161ipkom: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Hack \u010du\u010danj: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Hack \u010du\u010danj na jednoj nozi: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Rumunjsko mrtvo dizanje: 4 serije, 10 ponavljanja<\/p>\n\n\n\n<p>\u2022 Sjede\u0107a no\u017ena fleksija: 3 serije, 20 ponavljanja<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Odno\u017eenje na abduktor spravi: 4 serije, 12 ponavljanja<\/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\">DAN 6: PRSA<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 minuta<\/p>\n\n\n\n<p>\u2022 Bench press s velikom \u0161ipkom: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Potisak na kosoj klupi s jednoru\u010dnim utezima: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Potisak na ravnoj klupi s jednoru\u010dnim utezima: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Povla\u010denje lata s obje ruke na klupi: 4 serije do iznemoglosti<\/p>\n\n\n\n<p>\u2022 Potisak na latu na klupi: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>Ekstra:<\/p>\n\n\n\n<p>\u2022 Cross over na sajlama: 4 serije, 12 ponavljanja<\/p>\n\n\n\n<p>\u2022 Dipsevi na razboju: 4 serije do iznemoglosti<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">DAN 7: ODMOR<\/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=\"Prehrana_s_Dwayneom\"><\/span>Prehrana s&nbsp;Dwayneom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Rock tvrdi da je dizanje te\u0161kih utega i naporan trening samo polovica borbe za izgradnju mi\u0161i\u0107a. Morate konzumirati i onu pravu hranu. Osim ako ne trenira za ulogu poput Herculesa, za koju je jeo 7 proteinskih obroka dnevno, u svojem re\u017eimu prehrane pridr\u017eava se 5 obroka dnevno.<\/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\">Obrok 1<\/h3>\n\n\n\n<p>\u2022 Sirloin odrezak (gove\u0111i) \u2013 280 grama<\/p>\n\n\n\n<p>\u2022 Sirloin odrezak (gove\u0111i) \u2013 280 grama<\/p>\n\n\n\n<p>\u2022 3 bjelanjka<\/p>\n\n\n\n<p>\u2022 1 jaje<\/p>\n\n\n\n<p>\u2022 sok od lubenice \u2013 1 \u010da\u0161a<\/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\">Obrok 2<\/h3>\n\n\n\n<p>\u2022 2 pile\u0107a prsa<\/p>\n\n\n\n<p>\u2022 2 paprike<\/p>\n\n\n\n<p>\u2022 2 gljive<\/p>\n\n\n\n<p>\u2022 3 \u0161alice brokule<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1 proteinski napitak<\/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\">Obrok 3<\/h3>\n\n\n\n<p>\u2022 Losos \u2013 220 grama<\/p>\n\n\n\n<p>\u2022 8 \u0161alica \u0161paroga<\/p>\n\n\n\n<p>\u2022 2 jaja<\/p>\n\n\n\n<p>\u2022 2 \u0161alice ri\u017ee<\/p>\n\n\n\n<p>\u2022 3 \u0161alice brokule<\/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\">Obrok 4<\/h3>\n\n\n\n<p>\u2022 Sirloin odrezak (gove\u0111i) \u2013 280 grama<\/p>\n\n\n\n<p>\u2022 3 pe\u010dena krumpira<\/p>\n\n\n\n<p>\u2022 8 \u0161alica \u0161paroga<\/p>\n\n\n\n<p>\u2022 1 \u010da\u0161a svje\u017ee cije\u0111enog soka od naran\u010de<\/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\">Obrok 5<\/h3>\n\n\n\n<p>\u2022 Kazeinski protein 20 grama<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 10 bjelanjaka (s&nbsp;paprikama, gljivama i lukom)<\/p>\n\n\n<div class=\"wp-block-image\">\n<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 class=\"wp-element-caption\">Autor fotografie: Autor fotografije<br>https:\/\/commons.wikimedia.org\/wiki\/File:WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\">\u0160to mislite o njegovom stavu prema \u017eivotu? Je li vas inspirirao? Podijelite s nama u komentarima svoja mi\u0161ljenja o ovom karizmati\u010dnom glumcu. Ako vam se \u010dlanak svidio ili vas je inspirirao, ne oklijevajte i podr\u017eite ga dijeljenjem.<\/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 treninga i prehrana glumca po imenu Dwayne &#8220;The Rock&#8221; Johnson. U \u010dlanku \u0107ete otkriti i tajnu njegovog uspjeha zahvaljuju\u0107i kojoj \u0107ete se i vi pribli\u017eiti svojim ciljevima.<\/p>\n","protected":false},"author":25,"featured_media":403908,"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":[7784],"tags":[6884,7670,7478,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-291814","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-motivacija-hr","9":"tag-poznati-sportasi-hr","10":"tag-trening-hr","11":"tag-trening-snage-hr","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>Trenirajte kao Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Plan treninga i prehrana glumca po imenu Dwayne &quot;The Rock&quot; Johnson. U \u010dlanku \u0107ete otkriti i tajnu njegovog uspjeha zahvaljuju\u0107i kojoj \u0107ete se i vi pribli\u017eiti svojim ciljevima.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/trenirajte-kao-dwayne-the-rock-johnson\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trenirajte kao Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Plan treninga i prehrana glumca po imenu Dwayne &quot;The Rock&quot; Johnson. 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