{"id":303926,"date":"2021-10-21T16:42:48","date_gmt":"2021-10-21T14:42:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=303926"},"modified":"2023-08-31T12:17:15","modified_gmt":"2023-08-31T10:17:15","slug":"trenuj-jak-dwayne-the-rock-johnson","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/","title":{"rendered":"Trenuj jak 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.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/#The_Rock_i_jego_poranne_szalenstwo\" title=\"The Rock i jego poranne szale\u0144stwo\">The Rock i jego poranne szale\u0144stwo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/#Podnoszenie_ciezarow\" title=\"Podnoszenie ci\u0119\u017car\u00f3w\">Podnoszenie ci\u0119\u017car\u00f3w<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/#Zawsze_przygotowany_do_filmu\" title=\"Zawsze przygotowany do filmu\">Zawsze przygotowany do filmu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/#Gdy_dzien_dobiega_konca\" title=\"Gdy dzie\u0144 dobiega ko\u0144ca\">Gdy dzie\u0144 dobiega ko\u0144ca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/#Dwayne_%E2%80%9CThe_Rock%E2%80%9D_Johnson_i_jego_plan_treningowy\" title=\"Dwayne &#8220;The Rock&#8221; Johnson i jego plan treningowy\">Dwayne &#8220;The Rock&#8221; Johnson i jego plan treningowy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.pl\/blog\/trenuj-jak-dwayne-the-rock-johnson\/#Jedzenie_z_Dwaynem\" title=\"Jedzenie z Dwaynem\">Jedzenie z Dwaynem<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dwayne&#8217;a \u201cThe Rocka\u201d Johnsona nie trzeba nikomu przedstawia\u0107. To ameryka\u0144ski <strong>zawodowy zapa\u015bnik i aktor<\/strong>, kt\u00f3ry doskonale wie, co trzeba zrobi\u0107, aby dosta\u0107 si\u0119 na szczyt. Odkryj<strong> sekrety jego sukcesu<\/strong>, kt\u00f3re mo\u017cesz zastosowa\u0107 w swoim \u017cyciu, aby zbli\u017cy\u0107 si\u0119 do swoich <strong>cel\u00f3w sportowych i \u017cyciowych.<\/strong><\/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>Autor zdj\u0119cia: 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\">Jest <strong>4 rano i s\u0142o\u0144ce dopiero zaczyna wschodzi\u0107<\/strong> nad luksusowym Landmark Ranch Estates na Florydzie. Wi\u0119kszo\u015b\u0107 mieszka\u0144c\u00f3w tej dzielnicy mieszkalnej &#8211; w tym cornerback NFL Asante Samuel i rozgrywaj\u0105cy New York Jets Brandon Marshall &#8211; nadal le\u017cy w \u0142\u00f3\u017ckach w swoich domach wartych miliony dolar\u00f3w, aby uzyska\u0107 jeszcze kilka cennych godzin snu. Ale nie hollywoodzka supergwiazda i zawodowy zapa\u015bnik Dwayne &#8220;The Rock&#8221; Johnson, kt\u00f3ry <strong>nie \u015bpi ju\u017c od co najmniej p\u00f3\u0142 godziny<\/strong>, rozci\u0105gaj\u0105c mi\u0119\u015bnie i zak\u0142adaj\u0105c ubrania na si\u0142owni\u0119, aby <strong>przygotowa\u0107 si\u0119 do swojego tradycyjnego porannego rytua\u0142u.<\/strong> Kiedy wchodzi na werand\u0119, bierze g\u0142\u0119boki oddech, aby <strong>z u\u015bmiechem na ustach<\/strong> nape\u0142ni\u0107 p\u0142uca \u015bwie\u017cym powietrzem Florydy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gdy gasn\u0105 uliczne latarnie, Dwayne ju\u017c biegnie wzd\u0142u\u017c wysokich palm. Muzyka huczy w jego s\u0142uchawkach i zdaje sobie spraw\u0119, \u017ce<strong> kto\u015b mo\u017ce nazwa\u0107 go szalonym<\/strong>, ale jak sam twierdzi, jest ona <strong>determinacj\u0105<\/strong>, kt\u00f3ra utrzymuje go w formie i <strong>uczyni\u0142a go jedn\u0105 z najbardziej rozchwytywanych gwiazd kina akcji.<\/strong><\/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\"><strong>Codzienny poranny trening cardio<\/strong> to tylko ma\u0142y element w dobrze naoliwionej maszynie, jak\u0105 jest tryb treningowy Rocka. Aby osi\u0105gn\u0105\u0107 takie cia\u0142o, <strong>sp\u0119dzi\u0142 wi\u0119kszo\u015b\u0107 swojego \u017cycia pracuj\u0105c nad nim<\/strong>. Sumiennie przestrzega <strong>\u015bcis\u0142ego planu treningowego i dietetycznego<\/strong>. Aby w pe\u0142ni doceni\u0107, jak ci\u0119\u017cko pracuje nad sob\u0105 i przygotowuje <strong>doskona\u0142\u0105 form\u0119<\/strong> do jakiejkolwiek roli, sprawd\u017a jego 24-godzinn\u0105 rutyn\u0119.<\/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_i_jego_poranne_szalenstwo\"><\/span>The Rock i jego poranne szale\u0144stwo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Bieg Johnsona jest intensywny. Jego podkoszulek jest tak mokry od potu, \u017ce m\u00f3g\u0142by zabi\u0107 samym swoim zapachem. Podczas gdy dla wi\u0119kszo\u015bci ludzi pomys\u0142 wstawania wcze\u015bnie na poranne \u0107wiczenia wydaje si\u0119 by\u0107 koszmarem, Dwayne wierzy, \u017ce <strong>trening o \u015bwicie ustawia go odpowiednio<\/strong> na reszt\u0119 dnia. &#8220;<em>Uwielbiam poranne hardcorowe treningi, bo pomagaj\u0105 mi zacz\u0105\u0107 dzie\u0144 w\u0142a\u015bciwie, zar\u00f3wno psychicznie, jak i fizycznie<\/em>&#8221; &#8211; m\u00f3wi.<\/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<em>W zale\u017cno\u015bci od tego, do jakiej roli trenuj\u0119, zazwyczaj \u0107wicz\u0119 30-50 minut na trena\u017cerze eliptycznym. To pierwsza rzecz z rana, potem jem \u015bniadanie.<\/em>&#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kiedy wspomina o porannym posi\u0142ku, na jego twarzy pojawia si\u0119 u<strong>\u015bmiech za milion dolar\u00f3w<\/strong>. Je\u015bli jest co\u015b, co sprawia mu wi\u0119ksz\u0105 przyjemno\u015b\u0107 ni\u017c <strong>sp\u0119dzanie czasu na si\u0142owni<\/strong> i zabawianie fan\u00f3w &#8211; czy to na wielkim ekranie, czy ringu zapa\u015bniczym &#8211; to jest to <strong>jedzenie<\/strong>. Oczywi\u015bcie, zawsze si\u0119 upewnia, \u017ce cokolwiek, co dostarczy swojemu organizmowi, pomo\u017ce mu w osi\u0105gni\u0119ciu najlepszej wydajno\u015bci.<\/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\"><em>\u201eJedz m\u0105drze. Generalnie jem 5 posi\u0142k\u00f3w dziennie. Zawsze jestem przygotowany, zorganizowany i <strong>wszystko jest zaplanowane z wyprzedzeniem<\/strong>, zgodnie z tym, co chc\u0119 osi\u0105gn\u0105\u0107. Zazwyczaj zaczynam dzie\u0144 od wo\u0142owiny i p\u0142atk\u00f3w owsianych na \u015bniadanie\u201d &#8211; <\/em>wyja\u015bnia<em>. &#8220;Inne g\u0142\u00f3wne posi\u0142ki w mojej diecie to kurczak, filety ze steku, bia\u0142ka jaj, p\u0142atki owsiane, broku\u0142y, halibut, ry\u017c, pieczony ziemniak, sa\u0142ata, papryka, pieczarki, cebula i bia\u0142ko kazeinowe.&#8221;<\/em><\/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>Autor zdj\u0119cia: 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=\"Podnoszenie_ciezarow\"><\/span>Podnoszenie ci\u0119\u017car\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">P\u00f3\u017aniej siedzi w swojej ulubionej si\u0142owni na Florydzie na \u0142<strong>awce z dwoma 45-kilogramowymi hantlami<\/strong>. Poza garstk\u0105 wczesnych ptaszk\u00f3w wykonuj\u0105cych przysiady, martwy ci\u0105g i \u0107wiczenia plyometryczne, <strong>si\u0142ownia jest praktycznie pusta<\/strong>. Towarzyszy jej jedynie d\u017awi\u0119k z czterech du\u017cych g\u0142o\u015bnik\u00f3w. Je\u015bli prowadzisz <strong>chaotyczne i zabiegane \u017cycie<\/strong>, jak Johnson, spokojny czas mo\u017ce by\u0107 rzadko\u015bci\u0105. Bez nikogo wok\u00f3\u0142, kto by mu przeszkadza\u0142 lub prosi\u0142 o autograf, mo\u017ce ca\u0142kowicie s<strong>kupi\u0107 si\u0119 na tym<\/strong>, by da\u0107 z siebie wszystko w podnoszeniu ci\u0119\u017car\u00f3w, kt\u00f3re jest<strong> centrum jego szalonego \u017cycia.<\/strong><\/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\">\u201c<em>Trening jest moj\u0105 terapi\u0105 i <strong>jest ta\u0144szy ni\u017c psychiatra. <\/strong>Szczerze m\u00f3wi\u0105c, nie wyobra\u017cam sobie \u017cycia bez treningu. W treningu, jak we wszystkim w \u017cyciu, nie ma alternatywy dla ci\u0119\u017ckiej pracy, je\u015bli chodzi o osi\u0105ganie wynik\u00f3w.<\/em>&#8220;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e<em>Po \u015bniadaniu zabieram si\u0119 za m\u00f3j hardcorowy trening &#8211; <strong>epicki b\u00f3l, epickie rezultaty.<\/strong> K\u0142ad\u0119 nacisk na &#8220;wygramy razem&#8221; i &#8220;trening dla post\u0119pu&#8221;, czym dziel\u0119 si\u0119 r\u00f3wnie\u017c w mediach spo\u0142eczno\u015bciowych. Trening traktuj\u0119 jako metafor\u0119 \u017cycia. <strong>Entuzjazm, determinacja, ch\u0119ci, etyka pracy, sukces i pora\u017cka<\/strong> \u2013 wszystko ma znaczenie w moim \u017cyciu.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson z pewno\u015bci\u0105 wierzy w robienie tego, co m\u00f3wi. Szczeg\u00f3lnie je\u015bli chodzi o czas sp\u0119dzony na si\u0142owni. Zamiast pod\u0105\u017ca\u0107 za<strong> znanymi rutynami treningowymi<\/strong>, woli realizowa\u0107 w\u0142asny <strong>sprawdzony model kulturystyczny<\/strong>, polegaj\u0105cy na regularnym podnoszeniu du\u017cych ci\u0119\u017car\u00f3w w celu <strong>utrzymania przyrostu masy mi\u0119\u015bniowej.<\/strong><\/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<em>Trenuj\u0119 <strong>6 dni w tygodniu <\/strong>zazwyczaj rano, ale to zawsze zale\u017cy od mojego harmonogramu. Czasami trenuj\u0119 wieczorem<\/em>&#8221; &#8211; <strong>m\u00f3wi<\/strong>. &#8220;<em>Jednak zdecydowanie preferuj\u0119 treningi poranne. Zwykle rozdzielam je na partie cia\u0142a: nogi, plecy, klatk\u0119 piersiow\u0105, biceps i triceps. \u0141\u0105cz\u0119 hantle, sztang\u0119, liny i maszyny.<\/em>\u201c<\/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>Autor zdj\u0119cia: 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\">\u201e<em>Ca\u0142y czas zmieniam i dostosowuj\u0119 m\u00f3j trening, ale zazwyczaj robi\u0119 <strong>4 serie po 12 powt\u00f3rze\u0144 z przerw\u0105 60-90 sekund<\/strong>. Nie zale\u017cy mi na b\u0142aznowaniu na si\u0142owni. Zawsze staram si\u0119 pracowa\u0107 najci\u0119\u017cej, jak potrafi\u0119 i upewni\u0107, \u017ce robi\u0119 wszystko, aby osi\u0105gn\u0105\u0107 jak najlepsze rezultaty<\/em>.&#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=\"Zawsze_przygotowany_do_filmu\"><\/span>Zawsze przygotowany do filmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dla Dwayne&#8217;a trening nie <strong>oznacza tylko dobrego wygl\u0105du bez koszulki.<\/strong> Intensywnie trenuje, fizycznie wykona\u0107 jak najwi\u0119cej serii i wygl\u0105da\u0107 jak najbardziej realistycznie. W przebojowym filmie &#8220;<em>Furious 7<\/em>&#8221; i katastroficznym &#8220;<em>San Andreas<\/em>&#8221; Johnson bra\u0142 udzia\u0142 w kilku zabawnych i wymagaj\u0105cych fizycznie scenach. Jak wyja\u015bnia, popijaj\u0105c du\u017cy kubek kawy po wczesnym treningu, stosowa\u0142 <strong>energiczny plan treningowy<\/strong> do zesz\u0142orocznego filmu &#8220;<em>Hercules<\/em>&#8220;, kt\u00f3ry <strong>doprowadzi\u0142 go do uzyskania dobrej formy do kolejnych r\u00f3l.<\/strong><\/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<em>Na szcz\u0119\u015bcie te filmy by\u0142y kontynuacj\u0105 Herculesa, roli, do kt\u00f3rej <strong>trenowa\u0142em i ci\u0119\u017cko pracowa\u0142em<\/strong> jak nigdy wcze\u015bniej. To by\u0142o <strong>8 miesi\u0119cy kucia \u017celaza&#8221;<\/strong> &#8211; <\/em>wspomina.<em> &#8220;Mieszka\u0142em sam, zamkni\u0119ty w Budapeszcie przez sze\u015b\u0107 miesi\u0119cy podczas kr\u0119cenia Herculesa, a nast\u0119pnie Furious 7 i San Andreas.<\/em>\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W zwi\u0105zku z filmem San Andreas musia\u0142 <strong>znacz\u0105co zmieni\u0107 sw\u00f3j trening<\/strong>, aby sprosta\u0107 roli, jakiej wymaga niszczycielskie trz\u0119sienie ziemi w Kalifornii. Nie by\u0142o to \u0142atwe zadanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e<em>W San Andreas gram pierwszego respondenta w\u015br\u00f3d stra\u017cak\u00f3w z Los Angeles. To by\u0142o <strong>niesamowicie ekscytuj\u0105ce<\/strong> pracowa\u0107 z tymi facetami i <strong>dopasowa\u0107 trening i diet\u0119 <\/strong>tak, aby pasowa\u0142y do tej postaci&#8221; &#8211; <\/em>wyja\u015bnia<em>. &#8220;Ta rola wymaga du\u017cej si\u0142y rdzenia. Du\u017co trenowa\u0142em z lin\u0105, mia\u0142em te\u017c treningi w wodzie i z ci\u0119\u017carem w\u0142asnym. Bardzo mi si\u0119 to podoba\u0142o i mocno wzr\u00f3s\u0142 m\u00f3j szacunek do facet\u00f3w, kt\u00f3rzy wykonuj\u0105 t\u0119 prac\u0119. S\u0105 <strong>prawdziwymi bohaterami <\/strong>w prawdziwym tego s\u0142owa znaczeniu<\/em>.\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\">W filmie Furious 7, Dwayne wiedzia\u0142, \u017ce pod wzgl\u0119dem wygl\u0105du fizycznego b\u0119dzie por\u00f3wnywany do <strong>Jasona Stathama<\/strong>. Chocia\u017c Johnson jest przyzwyczajony do bycia <strong>najwi\u0119kszym facetem na scenie<\/strong>, by\u0142 szcz\u0119\u015bliwy, \u017ce mo\u017ce dzieli\u0107 \u015bwiat\u0142o reflektor\u00f3w ze Stathamem w ich epickich walkach.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201e<em>Walka, kt\u00f3r\u0105 stoczy\u0142em z Jasonem Stathamem w scenie otwieraj\u0105cej film naprawd\u0119 zrobi\u0142a wra\u017cenie. By\u0142a bardzo wyj\u0105tkowa. Przez te wszystkie lata mia\u0142em okazj\u0119 walczy\u0107 z <strong>wieloma m\u0119\u017cczyznami o doskona\u0142ej reputacji,<\/strong> je\u015bli chodzi o &#8220;hollywoodzkich twardzieli&#8221; i facet\u00f3w od akcji, ale Jason Statham by\u0142 naprawd\u0119 twardy. Z ca\u0142ym szacunkiem dla facet\u00f3w, z kt\u00f3rymi walczy\u0142em w przesz\u0142o\u015bci&#8221;, <\/em><strong>m\u00f3wi Johnson<\/strong>. <em>&#8220;To, co wnosi Jason, to autentyczno\u015b\u0107. On nie tylko gra, kiedy walczy, on jest absolutnie autentyczny. Jason to naprawd\u0119 twardy facet, zaufajcie mi.<\/em>\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=\"Gdy_dzien_dobiega_konca\"><\/span>Gdy dzie\u0144 dobiega ko\u0144ca <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Gdy dzie\u0144 dobiega ko\u0144ca, The Rock jedzie swoim gigantycznym Fordem F-150, alias &#8220;czarnym gorylem&#8221;, d\u0142ug\u0105, kr\u0119t\u0105 drog\u0105 do swojego miejsca. Pomimo tego, \u017ce <strong>jest znany ze swojej zara\u017aliwej charyzmy<\/strong>, Dwayne jest cichy i nieobecny, gdy przeje\u017cd\u017ca przez okolic\u0119. W ko\u0144cu wi\u0119kszo\u015b\u0107 ludzi <strong>nie dostaje szansy na spe\u0142nienie swoich marze\u0144<\/strong> i bycie gwiazd\u0105 kina akcji, albo nie znajduje czasu na wczucie si\u0119 w ich form\u0119 \u017cycia. A jednak, The Rock <strong>zbudowa\u0142 na tym swoj\u0105 karier\u0119<\/strong>. Jest to co\u015b, co lubi robi\u0107 i co\u015b, co ci\u0105gle doskonali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson po raz kolejny pokaza\u0142, dlaczego nikt nie zbli\u017cy si\u0119 do j<strong>ego poziomu<\/strong> graj\u0105c niepokonanego bohatera akcji. &#8220;<em>Uwielbiam to<\/em>&#8221; &#8211; <strong>m\u00f3wi z ogromnym u\u015bmiechem na twarzy.<\/strong> &#8220;<em>Tworzenie i utrzymywanie tego rodzaju postaci wymaga dba\u0142o\u015bci o szczeg\u00f3\u0142y, poniewa\u017c czasami trzeba p\u00f3j\u015b\u0107 na \u0142atwizn\u0119 lub odwrotnie &#8211; doda\u0107 cardio, trenowa\u0107 dwa razy dziennie b\u0105d\u017a przyjmowa\u0107 wi\u0119cej lub mniej kalorii. Zawsze chodzi o ci\u0105g\u0142y stan flow, kt\u00f3ry sprawia, \u017ce jest to naprawd\u0119 ekscytuj\u0105ce<\/em>.&#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_%E2%80%9CThe_Rock%E2%80%9D_Johnson_i_jego_plan_treningowy\"><\/span>Dwayne &#8220;The Rock&#8221; Johnson i jego plan treningowy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Przez lata Dwayne Johnson pracowa\u0142, aby osi\u0105gn\u0105\u0107 cia\u0142o, kt\u00f3rego pragn\u0105 m\u0119\u017cczy\u017ani, jak i kobiety. Jednak sekret jego sukcesu jest naprawd\u0119 prosty: <strong>podnosi du\u017ce ci\u0119\u017cary, trenuje ci\u0119\u017cko i cz\u0119sto.<\/strong> Sprawd\u017a jego plan treningowy i je\u015bli masz <strong>odwag\u0119<\/strong>, wypr\u00f3buj go lub <strong>dostosuj do swoich cel\u00f3w.<\/strong><\/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\">DZIE\u0143 1: NOGI<\/h3>\n\n\n\n<p>\u2022 Cardio: 30\u201350 minut<\/p>\n\n\n\n<p>\u2022 Wykroki ze sztang\u0105: 4 serie, 25 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Wypychanie ci\u0119\u017caru na suwnicy (maszynie): 4 serie, 25 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Prostowanie n\u00f3g w siadzie: 3 serie, 20 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Przysiady ze sztang\u0105: 4 serie, 12 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Hack-przysiady: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Hack-przysiady na jednej nodze: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Rumu\u0144ski martwy ci\u0105g: 4 serie, 10 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Uginanie n\u00f3g le\u017c\u0105c: 3 serie, 20 powt\u00f3rze\u0144<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Odwodzenie n\u00f3g (na maszynie): 4 serie, 12 powt\u00f3rze\u0144<\/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\">DZIE\u0143 2: PLECY<\/h3>\n\n\n\n<p>\u2022 Cardio: 30\u201350 minut<\/p>\n\n\n\n<p>\u2022 \u015aci\u0105ganie dr\u0105\u017cka w siadzie: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Unoszenie bark\u00f3w ze sztang\u0105 : 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Wios\u0142owanie sztang\u0105: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Martwy ci\u0105g: 3 serie, 10 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Podci\u0105ganie na dr\u0105\u017cku szerokim chwytem: 3 serie do granic swojej wytrzyma\u0142o\u015bci<\/p>\n\n\n\n<p>\u2022 Unoszenie bark\u00f3w z hantlami: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Podci\u0105ganie na dr\u0105\u017cku nachwytem: 3 serie do granic swojej wytrzyma\u0142o\u015bci<\/p>\n\n\n\n<p>\u2022 Przeprost: 4 serie, 12 powt\u00f3rze\u0144<\/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\">DZIE\u0143 3: BARKI<\/h3>\n\n\n\n<p>\u2022 Cardio: 30\u201350 minut<\/p>\n\n\n\n<p>\u2022 Wyciskanie sztangielek: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Wyciskanie \u017co\u0142nierskie stoj\u0105c: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Unoszenie ramion w prz\u00f3d ze sztang\u0105: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Unoszenie sztangielek bokiem w g\u00f3r\u0119: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 \u015aci\u0105ganie dr\u0105\u017cka wyci\u0105gu g\u00f3rnego w siadzie nachwytem: 4 serie, 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Unoszenie ramion bokiem w g\u00f3r\u0119 z linkami wyci\u0105gu: 4 serie, 12 powt\u00f3rze\u0144\t<\/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\">DZIE\u0143 4: BICEPSY\/ABS<\/h3>\n\n\n\n<p>\u2022 Cardio: 30\u201350 minut<\/p>\n\n\n\n<p>\u2022 Uginanie ramion z hantlami: 4 serie, 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Uginanie ramion (uchwyt &#8220;m\u0142otkowy&#8221;): 4 serie, 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Uginanie ramion w siadzie: 4 serie do granic swojej wytrzyma\u0142o\u015bci<\/p>\n\n\n\n<p>\u2022 Prostowanie ramion z link\u0105 wyci\u0105gu g\u00f3rnego: 4 serie, 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Prostowanie ramion z link\u0105 wyci\u0105gu g\u00f3rnego nachwytem: 3 serie, 15 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Pompki na por\u0119czach: 3 serie do granic swojej wytrzyma\u0142o\u015bci<\/p>\n\n\n\n<p>\u2022 Unoszenie n\u00f3g w zwisie na dr\u0105\u017cku: 4 serie, 20 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Przyci\u0105ganie kolan do klatki w zwisie na dr\u0105\u017cku: 4 serie, 20 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Russian twist: 4 serie, 20 powt\u00f3rze\u0144<\/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\">DZIE\u0143 5: NOGI<\/h3>\n\n\n\n<p>\u2022 Cardio: 30\u201350 minut<\/p>\n\n\n\n<p>\u2022 Wykroki ze sztang\u0105: 4 serie, 25 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Wypychanie ci\u0119\u017caru na suwnicy (maszynie): 4 serie, 25 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Prostowanie n\u00f3g w siadzie: 3 serie, 20 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Przysiady ze sztang\u0105: 4 serie, 12 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Hack-przysiady: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Hack-przysiady na jednej nodze: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Rumu\u0144ski martwy ci\u0105g: 4 serie, 10 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Uginanie n\u00f3g le\u017c\u0105c: 3 serie, 20 powt\u00f3rze\u0144<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Odwodzenie n\u00f3g (na maszynie): 4 serie, 12 powt\u00f3rze\u0144<\/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\">DZIE\u0143 6: KLATKA<\/h3>\n\n\n\n<p>\u2022 Cardio: 30\u201350 minut<\/p>\n\n\n\n<p>\u2022 Wyciskanie sztangi le\u017c\u0105c na \u0142awce poziomej: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Wyciskanie sztangielek g\u0142ow\u0105 w g\u00f3r\u0119: 4 serie, 12 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 Wyciskanie sztangielek le\u017c\u0105c: 4 serie, 12 powt\u00f3rze\u0144\t<\/p>\n\n\n\n<p>\u2022 \u015aci\u0105ganie dr\u0105\u017cka w siadzie: 4 serie do granic swojej wytrzyma\u0142o\u015bci<\/p>\n\n\n\n<p>\u2022 Wyciskanie na \u0142awce (uchwyt &#8220;m\u0142otkowy&#8221;): 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>Dodatkowo:<\/p>\n\n\n\n<p>\u2022 \u015aci\u0105ganie dr\u0105\u017cka wyci\u0105gu g\u00f3rnego w siadzie obur\u0105cz: 4 serie, 12 powt\u00f3rze\u0144<\/p>\n\n\n\n<p>\u2022 Pompki na por\u0119czach: 4 serie do granic swojej wytrzyma\u0142o\u015bci<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">DZIE\u0143 7: ODPOCZYNEK<\/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=\"Jedzenie_z_Dwaynem\"><\/span>Jedzenie z Dwaynem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Rock twierdzi, \u017ce podnoszenie ci\u0119\u017ckich ci\u0119\u017car\u00f3w i hardcorowy trening to tylko <strong>po\u0142owa walki o budow\u0119 mi\u0119\u015bni.<\/strong> Musisz r\u00f3wnie\u017c spo\u017cywa\u0107 odpowiednie jedzenie. O ile nie trenuje do roli takiej jak Herkules, do kt\u00f3rej jad\u0142 <strong>7 posi\u0142k\u00f3w bia\u0142kowych dziennie<\/strong>, to w ramach swojego planu \u017cywieniowego spo\u017cywa 5 posi\u0142k\u00f3w dziennie.<\/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\">Posi\u0142ek 1<\/h3>\n\n\n\n<p>\u2022 Stek z pol\u0119dwicy &#8211; 280 g<\/p>\n\n\n\n<p>\u2022 2 szklanki p\u0142atk\u00f3w owsianych<\/p>\n\n\n\n<p>\u2022 3 bia\u0142ka jaj<\/p>\n\n\n\n<p>\u2022 1 jajko<\/p>\n\n\n\n<p>\u2022 Sok z arbuza &#8211; 1 szklanka<\/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\">Posi\u0142ek 1<\/h3>\n\n\n\n<p>\u2022 2 piersi z <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/kurczak\/\" class=\"ek-link\">kurczaka<\/a><\/p>\n\n\n\n<p>\u2022 2 papryki<\/p>\n\n\n\n<p>\u2022 2 pieczarki<\/p>\n\n\n\n<p>\u2022 3 szklanki broku\u0142<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1 nap\u00f3j proteinowy<\/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\">Posi\u0142ek 3<\/h3>\n\n\n\n<p>\u2022 \u0141oso\u015b- 220 gram<\/p>\n\n\n\n<p>\u2022 8 g\u0142\u00f3wek szparag\u00f3w<\/p>\n\n\n\n<p>\u2022 2 jajka<\/p>\n\n\n\n<p>\u2022 2 szklanki ry\u017cu<\/p>\n\n\n\n<p>\u2022 3 szklanki broku\u0142<\/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\">Posi\u0142ek 4<\/h3>\n\n\n\n<p>\u2022 Stek z pol\u0119dwicy &#8211; 280 g<\/p>\n\n\n\n<p>\u2022 3 upieczone ziemniaki<\/p>\n\n\n\n<p>\u2022 8 g\u0142\u00f3wek szparag\u00f3w<\/p>\n\n\n\n<p>\u2022 1 szklanka \u015bwie\u017co wyci\u015bni\u0119tego soku z pomara\u0144czy<\/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\">Posi\u0142ek 5<\/h3>\n\n\n\n<p>\u2022 <a href=\"https:\/\/gymbeam.pl\/bialko-kazeina-micelarna-1000-g-body-fit.html\" target=\"_blank\" aria-label=\"Bia\u0142ko kazeinowe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bia\u0142ko kazeinowe<\/a> &#8211; 20 gram<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 10 bia\u0142ek jaj (z papryk\u0105, pieczarkami i cebul\u0105)<\/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>Autor zdj\u0119cia: 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-center\"> <\/p>\n\n\n\n<p class=\"has-text-align-left\">Co s\u0105dzisz o jego podej\u015bciu do \u017cycia? Zainspirowa\u0142 Ci\u0119? Podziel si\u0119 swoimi <strong>przemy\u015bleniami na temat tego charyzmatycznego aktora<\/strong> w komentarzach. <strong>Je\u015bli spodoba\u0142 Ci si\u0119 lub zainspirowa\u0142 Ci\u0119 ten artyku\u0142, nie wahaj si\u0119 go udost\u0119pni\u0107.<\/strong><\/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 treningowy i dieta Dwayne&#8217;a &#8220;The Rock&#8221; Johnsona. Poznaj sekret jego sukcesu, kt\u00f3ry przybli\u017cy Ci\u0119 do Twoich cel\u00f3w.<\/p>\n","protected":false},"author":25,"featured_media":403914,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7789],"tags":[6889,7675,7483,7261],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-303926","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobowosci-inspiracje","8":"tag-motywacja","9":"tag-slawni-sportowcy","10":"tag-trening-pl","11":"tag-trening-silowy","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trenuj jak Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Plan treningowy i dieta Dwayne&#039;a &quot;The Rock&quot; Johnsona. 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