{"id":329739,"date":"2018-09-14T16:37:00","date_gmt":"2018-09-14T14:37:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329739"},"modified":"2023-09-25T14:13:41","modified_gmt":"2023-09-25T12:13:41","slug":"kai-greene-a-jeho-treningovy-plan-a-strava","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/","title":{"rendered":"Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava"},"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.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/#Kto_je_Kai_Greene\" title=\"Kto je Kai Greene?\">Kto je Kai Greene?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/#Kai_Greene_a_jeho_uspechy\" title=\"Kai Greene a jeho \u00faspechy\">Kai Greene a jeho \u00faspechy<\/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.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/#Kai_Greene_a_jeho_nesplneny_sen_o_ziskani_titulu_Mr_Olympia\" title=\"Kai Greene a jeho nesplnen\u00fd sen o z\u00edskan\u00ed titulu Mr. Olympia\">Kai Greene a jeho nesplnen\u00fd sen o z\u00edskan\u00ed titulu Mr. Olympia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/#Kai_Greene_a_jeho_treningovy_plan\" title=\"Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n\">Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n<\/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.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/#Treningovy_plan\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n&nbsp;\">Tr\u00e9ningov\u00fd pl\u00e1n&nbsp;<\/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.sk\/blog\/kai-greene-a-jeho-treningovy-plan-a-strava\/#Kai_Greene_stravovaci_plan\" title=\"Kai Greene stravovac\u00ed pl\u00e1n\">Kai Greene stravovac\u00ed pl\u00e1n<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Profesion\u00e1lny kulturista Kai Greene z Brooklynu sa<strong> po\u010das obdobia s\u00fa\u0165a\u017e\u00ed chv\u00e1li hmotnos\u0165ou 116 a\u017e 121 kilogramov.<\/strong> Jeho hrudn\u00edk m\u00e1 obvod 148 cm, nohy 85 cm a ruky 56 cm. To je v\u0161ak iba zop\u00e1r zauj\u00edmavost\u00ed, ktor\u00e9 sa o Kaiovi Greenovi v tomto \u010dl\u00e1nku dozviete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai Greene sa presl\u00e1vil a z\u00edskal svoje renom\u00e9 v roku 2009 na s\u00fa\u0165a\u017ei Arnold Classic, kde mu len o jeden jedin\u00fd bod u\u0161lo prv\u00e9 miesto. Z\u00edskal taktie\u017e 2. miesto v s\u00fa\u0165a\u017ei Mr. Olympia v roku 2012, 2013 a 2014, kde ho predbehol Phil Heath. Moment\u00e1lne m\u00e1 svoju vlastn\u00fa zna\u010dku suplementov a fitness oble\u010denia <strong>Dynamik Muscle.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kto_je_Kai_Greene\"><\/span>Kto je Kai Greene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"490\" height=\"532\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5.jpg\" alt=\"Kai Green\" class=\"wp-image-405979\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5.jpg 490w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_5-368x400.jpg 368w\" sizes=\"auto, (max-width: 490px) 100vw, 490px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: LocalFitness Pty Ltd&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_5.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Kai sa narodil v Brooklyne, New York. <strong>Vo veku 6 rokov sa dostal kv\u00f4li svojmu problematick\u00e9mu spr\u00e1vaniu do detsk\u00e9ho domova.<\/strong> Po\u010das nasleduj\u00facich 10 rokov putoval z jedn\u00e9ho detsk\u00e9ho domova do druh\u00e9ho a striedal pest\u00fanske rodiny. Pr\u00e1ve v tomto obdob\u00ed si v cvi\u010den\u00ed a dv\u00edhan\u00ed \u0165a\u017ek\u00fdch v\u00e1h na\u0161iel svoje \u00fato\u010disko.&nbsp;Okrem toho, \u017ee u\u017e od za\u010diatku vynikal v kulturistike,<strong> bolo jeho obrovskou v\u00e1\u0161\u0148ou ma\u013eovanie.<\/strong> Tieto dva rozli\u010dn\u00e9 svety sa nakoniec stretli, a to v\u010faka tomu, \u017ee za\u010dal pretv\u00e1ra\u0165 svoje telo. <strong>Prostredn\u00edctvom fyzick\u00fdch zmien<\/strong>, ktor\u00e9 na sebe pozoroval, <strong>bol schopn\u00fd lep\u0161ie pochopi\u0165 priestor, pohyb a detaily.<\/strong> V\u0161etky tieto poznatky vyu\u017e\u00edva dodnes pri tvoren\u00ed svojich obrazov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeho neprehliadnute\u013en\u00fd rast a v\u00fdvoj upriamil pozornos\u0165 jeho u\u010dite\u013eky angli\u010dtiny v siedmej triede. Ke\u010f\u017ee jeho spr\u00e1vanie v \u0161kole bolo viac ne\u017e zl\u00e9, navrhla Kaiovi mo\u017enos\u0165 <strong>s\u00fa\u0165a\u017ei\u0165 v t\u00edned\u017eerskej kulturistickej s\u00fa\u0165a\u017ei.<\/strong> V\u010faka jeho zanieteniu a t\u00fa\u017ebe porovna\u0165 si jeho postavu oproti s\u00fa\u0165a\u017eiacim v jeho veku, sa bodybuilding stal pre Kaia n\u00e1strojom, ktor\u00fd ho udr\u017eiaval na uzde.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Za\u010diatok jeho bodybuilderskej kari\u00e9ry<strong> mu pomohol z\u00edska\u0165 sebad\u00f4veru a presved\u010denie v jeho schopnosti.<\/strong> V tomto \u010dase sa ocitol na mieste, ktor\u00e9 sa stalo jeho druh\u00fdm domovom a vzdel\u00e1vac\u00edm kulturistick\u00fdm in\u0161tit\u00fatom &#8211; <strong>5th Avenue Gym<\/strong>. Posil\u0148ov\u0148a v pivni\u010dn\u00fdch priestoroch bola miestom, kde Kai stretol jedn\u00fdch z najp\u00f4sobivej\u0161\u00edch natur\u00e1lnych kulturistov. Niektor\u00fdmi z nich boli napr\u00edklad <strong>Carmi Smith, Kenny Hall<\/strong> \u010di <strong>Denise Richardson.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred jeho 19. narodeninami sa Kai stal PRO kulturistom, pri\u010dom si udr\u017eiaval \u201cpost\u201d <strong>najmlad\u0161ieho natur\u00e1lneho PRO kulturistu na svete.<\/strong> Pr\u00e1ve jeho PRO status mu zabezpe\u010dil \u00fa\u010das\u0165 na mnoh\u00fdch s\u00fa\u0165a\u017eiach, v\u010faka \u010domu <strong>posunul svoju kulturistick\u00fa kari\u00e9ru na nov\u00fd level.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1.jpg\" alt=\"Kai Green\" class=\"wp-image-405994\" title=\"Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_Greene_IFBB_2009_Australia_1-400x267.jpg 400w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: www.localfitness.com.au&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_1.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"Kai_Greene_a_jeho_uspechy\"><\/span>Kai Greene a jeho \u00faspechy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic.jpg\" alt=\"Kai Greene\" class=\"wp-image-406009\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2018\/09\/Kai_greene_arnold_classic-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: neverfearfailure.com&nbsp;<br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_greene_arnold_classic.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-80696484-0e27-4a35-9ce1-09f9e7393122\">\n<li>1994 NGA American Nationals<\/li>\n\n\n\n<li>1996 WNBF Pro Natural Worlds \u2013 1.miesto<\/li>\n\n\n\n<li>1997 NPC Team Universe Championships \u2013 2.miesto<\/li>\n\n\n\n<li>1998 NPC Team Universe Championships \u2013 3.miesto<\/li>\n\n\n\n<li>1999 World Amateur Championships \u2013 6.miesto<\/li>\n\n\n\n<li>1999 NPC Team Universe Championships \u2013 1.miesto<\/li>\n\n\n\n<li>2005 New York Pro \u2013 14.miesto<\/li>\n\n\n\n<li>2006 superman Pro \u2013 20.miesto<\/li>\n\n\n\n<li>2006 Shawn Ray Colorado Pro\/Am Classic \u2013 14.miesto<\/li>\n\n\n\n<li>2007 New York Pro \u2013 6.miesto<\/li>\n\n\n\n<li>2007 Keystone Pro Classic \u2013 3.miesto<\/li>\n\n\n\n<li>2007 Shawn Ray Colorado Pro\/Am Classic \u2013 1.miesto<\/li>\n\n\n\n<li>2008 New York Pro \u2013 1.miesto<\/li>\n\n\n\n<li>2008 Arnold Classic \u2013 3.miesto<\/li>\n\n\n\n<li>2009 Australian Pro Grand Prix \u2013 1.miesto<\/li>\n\n\n\n<li>2009 Arnold Classic \u2013 1.miesto<\/li>\n\n\n\n<li>2009 Mr. Olympia \u2013 4.miesto<\/li>\n\n\n\n<li>2010 Arnold Classic \u2013 1.miesto<\/li>\n\n\n\n<li>2010 Australian Pro Grand Prix \u2013 1.miesto<\/li>\n\n\n\n<li>2010 Mr. Olympia \u2013 7.miesto<\/li>\n\n\n\n<li>2011 New York Pro \u2013 1.miesto<\/li>\n\n\n\n<li>2011 Mr. Olympia \u2013 3.miesto<\/li>\n\n\n\n<li>2011 Sheru Classic \u2013 3.miesto<\/li>\n\n\n\n<li>2012 Mr. Olympia \u2013 2.miesto<\/li>\n\n\n\n<li>2012 Sheru Classic \u2013 2.miesto<\/li>\n\n\n\n<li>2013 Mr. Olympia \u2013 2.miesto<\/li>\n\n\n\n<li>2013 Arnold Classic Europe \u2013 2.miesto<\/li>\n\n\n\n<li>2013 EVL&#8217;s Prague Pro \u2013 1.miesto<\/li>\n\n\n\n<li>2014 Mr. Olympia \u2013 2.miesto<\/li>\n\n\n\n<li>2016 Arnold Classic \u2013 1.miesto<\/li>\n\n\n\n<li>2016 Arnold Classic Australia \u2013 1.miesto<\/li>\n\n\n\n<li>2016 Arnold El Cl\u00e1sico Brazil \u2013 1.miesto<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_a_jeho_nesplneny_sen_o_ziskani_titulu_Mr_Olympia\"><\/span>Kai Greene a jeho nesplnen\u00fd sen o z\u00edskan\u00ed titulu Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai Greene bol v roku <strong>2015 jeden z favoritov na z\u00edskanie prest\u00ed\u017eneho kulturistick\u00e9ho ocenenia Mr. Olympia.<\/strong> Av\u0161ak, namiesto z\u00edskania titulu <strong>bol zo s\u00fa\u0165a\u017ee vyl\u00fa\u010den\u00fd a dostal z\u00e1kaz z\u00fa\u010dast\u0148ova\u0165 sa na \u010fal\u0161\u00edch podujatiach Mr. Olympia.<\/strong> Prav\u00fd d\u00f4vod sa v\u0161ak ku verejnosti nedostal, niektor\u00ed tvrdia, \u017ee za t\u00fdm stoj\u00ed Kaiova minulos\u0165, niektor\u00ed zas, \u017ee s\u00fa za t\u00fdm nezhody kv\u00f4li Kaiovej zna\u010dke. So slzami v o\u010diach ozn\u00e1mil svojim fan\u00fa\u0161ikom prostredn\u00edctvom Youtube videa, \u017ee bol zo s\u00fa\u0165a\u017ee vyl\u00fa\u010den\u00fd:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><strong><em>\u201cNedostanete sa takto \u010faleko, nedostanete sa a\u017e do tohto bodu a potom jednoducho skon\u010d\u00edte.<\/em><\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #339966;\"><span style=\"color: #000000;\"><strong><em>Nestane sa to tak. Nie som obe\u0165, nie som\u2026.Oni ma nezlomia. Nechcem hovori\u0165 negat\u00edvne o nikom. Nechcem hovori\u0165 negat\u00edvne o ni\u010dom \u010fal\u0161om. M\u00f4\u017eem v\u00e1m len poveda\u0165, \u017ee je tu toho ove\u013ea viac\u2026.viac ne\u017e som schopn\u00fd poveda\u0165. \u201c&nbsp;<\/em><\/strong><\/span><em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel\u00e9 video si m\u00f4\u017eete pozrie\u0165 tu:&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene Out of Mr.Olympia 2015 | Explanation\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/PMmxGhC-KRs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_a_jeho_treningovy_plan\"><\/span>Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladnou vecou pri tr\u00e9ningu je<strong> prepojenie va\u0161ej mysle a svalov.<\/strong> Ak sa chyst\u00e1te na kulturistick\u00fa s\u00fa\u0165a\u017e, malo by by\u0165 napr\u00edklad <strong>p\u00f3zovanie s\u00fa\u010das\u0165ou v\u00e1\u0161ho tr\u00e9ningu.<\/strong> Pr\u00e1ve to m\u00f4\u017ee dopom\u00f4c\u0165 tomu, aby va\u0161e svaly a myse\u013e \u201chovorili\u201d rovnakou re\u010dou. <strong>Kai zvykol urobi\u0165 100 tlakov denne,<\/strong> v\u010faka \u010domu dok\u00e1zal prepoji\u0165 svoju myse\u013e a telo t\u00fdm, \u017ee ka\u017ed\u00fd de\u0148 za\u0165a\u017eoval t\u00fa ist\u00fa svalov\u00fa partiu. <strong>T\u00fdm si aj jeho myse\u013e zvykla<\/strong> a bola pripraven\u00e1 na \u010fal\u0161\u00ed tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete by\u0165 schopn\u00fd naozaj precvi\u010di\u0165 va\u0161e svalstvo, <strong>mus\u00edte sa riadi\u0165 pocitom.<\/strong> Ako Kai zvykne prezentova\u0165 &#8211; <strong>v\u00e1ha je iba n\u00e1stroj, ktor\u00fd ovl\u00e1date.<\/strong> Zameranie sa iba na samotn\u00e9 zdv\u00edhanie v\u00e1hy nem\u00e1 \u017eiaden zmysel. Tak ako sme u\u017e spomenuli, mali by ste sa plne s\u00fastredi\u0165 iba na to, aby ste \u010do najviac zasiahli va\u0161e svalstvo. Nezameriavajte sa v\u00e1hu, ktor\u00fa zdv\u00edhate! <strong>Je ve\u013emi d\u00f4le\u017eit\u00e9 pozna\u0165 svoje telo a rozumie\u0165 mu.<\/strong> Pr\u00e1ve to v\u00e1m pom\u00f4\u017ee prec\u00edti\u0165 to, \u010di ste sval zasiahli alebo nie.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kai za\u010d\u00edna ka\u017ed\u00fd jeho tr\u00e9ning s 15 a\u017e 20-min\u00fatov\u00fdm cvi\u010den\u00edm zameran\u00fdm na brucho a stre\u010ding.<\/strong> Tvrd\u00ed, \u017ee brucho je neoddelite\u013enou s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho cviku, a pr\u00e1ve preto ho je potrebn\u00e9 pred tr\u00e9ningom \u201cprebudi\u0165\u201d.&nbsp;Kai, narozdiel od jeho mnoh\u00fdch bodybuildersk\u00fdch kolegov, <strong>never\u00ed v tr\u00e9ning s \u0165a\u017ek\u00fdmi v\u00e1hami a mal\u00fdm po\u010dtom opakovan\u00ed.<\/strong> Zameriava sa na tr\u00e9ning s vysok\u00fdm po\u010dtom opakovan\u00ed a ni\u017e\u0161\u00edmi v\u00e1hami, nako\u013eko je presved\u010den\u00fd, \u017ee pr\u00e1ve to zabezpe\u010duje maxim\u00e1lny rast svalov prostredn\u00edctvom prepojenia mysle a svalstva.<span style=\"color: #ff6600;\">&nbsp;[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan\"><\/span>Tr\u00e9ningov\u00fd pl\u00e1n&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">De\u0148 1: Hrudn\u00edk<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pullover s jednoru\u010dnou \u010dinkou na lavi\u010dke: 3 s\u00e9rie po &nbsp;20, 15 a 12 opakovan\u00ed<\/li>\n\n\n\n<li>Tlak na \u0161ikmej lavi\u010dke dolu hlavou s obojru\u010dnou \u010dinkou: 3 s\u00e9rie po 20, 15 a 12 opakovan\u00ed<\/li>\n\n\n\n<li>Tlak na rovnej lavi\u010dke s obojru\u010dnou \u010dinkou: 3 s\u00e9rie po 20,15 a 12 opakovan\u00ed<\/li>\n\n\n\n<li>Tlaky na \u0161ikmej lavi\u010dke s jednoru\u010dn\u00fdmi \u010dinkami alebo rozpa\u017eovanie: 3 s\u00e9rie po 20,15,12 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">De\u0148 2: Biceps\/ Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Koncentrovan\u00e9 bicepsov\u00e9 zdvihy s obojru\u010dnou \u010dinkou: 4 s\u00e9rie po 10 a\u017e 12 opakovan\u00ed<\/li>\n\n\n\n<li>Bicepsov\u00e9 zdvihy s jednoru\u010dn\u00fdmi \u010dinkami v stoji: 4 s\u00e9rie po 8 a\u017e 10 opakovan\u00ed<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih na \u0161ikmej lavi\u010dke s jednoru\u010dnou \u010dinkou: 4 s\u00e9rie po 8 a\u017e 10 opakovan\u00ed<\/li>\n\n\n\n<li>Obr\u00e1ten\u00fd bicepsov\u00fd zdvih (nadhmatom) s obojru\u010dnou \u010dinkou: 4 s\u00e9rie po 8 a\u017e 10 opakovan\u00ed<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih s ve\u013ekou \u010dinkou, koncentr\u00e1cia a d\u00f4raz v hornej f\u00e1ze: 4 s\u00e9rie po 8 a\u017e 10 opakovan\u00ed<\/li>\n\n\n\n<li>Kickback s jednoru\u010dn\u00fdmi \u010dinkami: 3 s\u00e9rie po 20,15 a 12 opakovan\u00ed<\/li>\n\n\n\n<li>Kr\u010denie jednoru\u010dn\u00fdmi \u010dinkami za hlavou v stoji do 90 stup\u0148ov\u00e9ho uhla: 3 s\u00e9rie po 20,15 a 12 opakovan\u00ed<\/li>\n\n\n\n<li>S\u0165ahovanie kladky tricepsom: 3 s\u00e9rie po 20,15 a 12 opakovan\u00ed<\/li>\n<\/ul>\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\">De\u0148 3: Nohy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Predkop\u00e1vanie: 3 s\u00e9rie po 15 a\u017e 20 opakovan\u00ed<\/li>\n\n\n\n<li>Drepy: 3 s\u00e9rie po12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>V\u00fdpony v stoji: 4 s\u00e9rie po 20 opakovan\u00ed<\/li>\n\n\n\n<li>Leg Press: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Drepy s \u010dinkou vzadu &#8211; obr\u00e1ten\u00fd m\u0155tvy \u0165ah: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">De\u0148 4: Chrb\u00e1t<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri\u0165ahovanie \u010dinky k trupu v predklone podhmatom: 3 s\u00e9rie po 10 opakovan\u00ed<\/li>\n\n\n\n<li>S\u0165ahovanie hornej kladky pred hlavu: 3 s\u00e9rie po 12 opakovan\u00ed<\/li>\n\n\n\n<li>Pri\u0165ahovanie jednoru\u010dnej \u010dinky k trupu s oporou v predklone: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy kladky v sede &#8211; veslovanie: 3 s\u00e9rie po 10 opakovan\u00ed<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy obojru\u010dnej \u010dinky k hrudi v predklone s T- dr\u017eiakom: 3 s\u00e9rie &nbsp;po 12 a\u017e 15 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">De\u0148 5: Ramen\u00e1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arnoldove tlaky s jednoru\u010dn\u00fdmi \u010dinkami: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Tlak s obojru\u010dnou \u010dinkou za hlavou v sede: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Kr\u010denie ramien s jednoru\u010dn\u00fdmi \u010dinkami: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Tlak s obojru\u010dnou \u010dinkou pred hlavou v stoji: 3 s\u00e9rie po 12 a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Bo\u010dn\u00e9 upa\u017eovanie s jednoru\u010dn\u00fdmi \u010dinkami: 3 s\u00e9rie po 12 &nbsp;a\u017e 15 opakovan\u00ed<\/li>\n\n\n\n<li>Pri\u0165ahovanie jednoru\u010dn\u00fdch \u010diniek k brade: 3 s\u00e9rie po 12 &nbsp;a\u017e 15 opakovan\u00ed<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De\u0148 6 a 7: Regener\u00e1cia<\/h3>\n\n\n\n<p class=\"has-text-align-center\">Pozrite si video Kai Greena a jeho tr\u00e9ningov\u00e9ho pl\u00e1nu<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene Goes Through a Grueling Calves, Shoulders, and Chest Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2ej8U8irPPs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_stravovaci_plan\"><\/span>Kai Greene stravovac\u00ed pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai dodr\u017eiava pr\u00edsnu di\u00e9tu, ktor\u00e1 obsahuje 1,5 g prote\u00ednu na kilogram jeho svalovej masy a 0,5 g zdrav\u00fdch tukov na gram jeho telesnej hmotnosti.<strong> Svoj prote\u00ednov\u00fd n\u00e1poj pije najnesk\u00f4r 30 min\u00fat pred tr\u00e9ningom.<\/strong> Preferuje komplexn\u00e9 sacharidy, ktor\u00e9 maj\u00fa ni\u017e\u0161\u00ed glykemick\u00fd index.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 1:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 bielkov<\/li>\n\n\n\n<li>\u00bc str\u00fahan\u00e9ho syru \u010dedar<\/li>\n\n\n\n<li>2 jarn\u00e9 cibu\u013eky<\/li>\n\n\n\n<li>2 pl\u00e1tky chleba Ezekiel<\/li>\n\n\n\n<li>1 ks ovocie, napr\u00edklad jablko<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 odmerky vanilkov\u00e9ho prote\u00ednu<\/li>\n\n\n\n<li>1 \u0161\u00e1lka \u010du\u010doriedok<\/li>\n\n\n\n<li>1 hrs\u0165 mandl\u00ed<\/li>\n\n\n\n<li>1 \u0161\u00e1lka vanilkovo-mand\u013eov\u00e9ho alebo kokosov\u00e9ho mlieka<\/li>\n\n\n\n<li>1 \u0161\u00e1lka vody<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 3:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>170 gramov\u00fd stejk na grile<\/li>\n\n\n\n<li>1 paradajka<\/li>\n\n\n\n<li>\u00bd uhorky<\/li>\n\n\n\n<li>1 ly\u017ei\u010dka olivov\u00e9ho oleja<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 4:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>170 gramov kurac\u00edch p\u0155s<\/li>\n\n\n\n<li>1\/3 \u0161\u00e1lky <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoi<\/a><\/li>\n\n\n\n<li>2 vla\u0161sk\u00e9 orechy<\/li>\n\n\n\n<li>su\u0161en\u00e9 brusnice<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 5:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>140 gramov <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniaka <\/a>s 200 g tresky<\/li>\n\n\n\n<li>2 ly\u017eice parmez\u00e1nu<\/li>\n\n\n\n<li>2 stredne ve\u013ek\u00e9 sladk\u00e9 zemiaky<\/li>\n\n\n\n<li>1 ly\u017eica masla<\/li>\n\n\n\n<li>4 stonky \u0161pargle<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-text-align-center\">Chcete vedie\u0165 o Kai Greenovi viac? Prezrite si na\u0161e <strong>Fitness Facts:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kai Greene l Kulturista pred\u00e1tor, kter\u00e9ho vyhodili z Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rLWgBi6JzTc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Ak\u00fd m\u00e1te na Kai Greena vy? Zaujal v\u00e1\u0161 jeho tr\u00e9ningov\u00fd a stravovac\u00ed pl\u00e1n? Va\u0161u odpove\u010f n\u00e1m dajte vedie\u0165 do koment\u00e1ra a v pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm.<\/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\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kai Greene je sveto uzn\u00e1van\u00fd kulturista. Motivujte sa jeho tr\u00e9ningov\u00fdm a stravovac\u00edm pl\u00e1nom, ako aj \u00faspechmi vo svete fitness.<\/p>\n","protected":false},"author":25,"featured_media":405963,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6137,6055,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-329739","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-silovy-trening","10":"tag-strava","11":"tag-znami-sportovci","12":"filter_attribute-sportovci","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kai Greene a jeho tr\u00e9ningov\u00fd pl\u00e1n a strava - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kai Greene je sveto uzn\u00e1van\u00fd kulturista. 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