{"id":329745,"date":"2018-09-25T17:19:00","date_gmt":"2018-09-25T15:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329745"},"modified":"2023-08-30T17:10:25","modified_gmt":"2023-08-30T15:10:25","slug":"kai-greene-edzesterve-es-az-etrendje","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/","title":{"rendered":"Kai Greene edz\u00e9sterve \u00e9s az \u00e9trendje"},"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.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/#Kicsoda_Kai_Greene\" title=\"Kicsoda Kai Greene?\">Kicsoda 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.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/#Kai_Green_es_sikerei\" title=\"Kai Green \u00e9s sikerei\">Kai Green \u00e9s sikerei<\/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.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/#Kai_Green_es_a_valora_valhatatlan_alma_a_Mr_Olympia_cim_megszerzeserol\" title=\"Kai Green \u00e9s a val\u00f3ra v\u00e1lhatatlan \u00e1lma a Mr. Olympia c\u00edm megszerz\u00e9s\u00e9r\u0151l\">Kai Green \u00e9s a val\u00f3ra v\u00e1lhatatlan \u00e1lma a Mr. Olympia c\u00edm megszerz\u00e9s\u00e9r\u0151l<\/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.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/#Kai_Greene_es_az_edzesterve\" title=\"Kai Greene \u00e9s az edz\u00e9sterve\">Kai Greene \u00e9s az edz\u00e9sterve<\/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.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/#Edzesterv\" title=\"Edz\u00e9sterv\">Edz\u00e9sterv<\/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.hu\/blog\/kai-greene-edzesterve-es-az-etrendje\/#Kai_Greene_etrendje\" title=\"Kai Greene \u00e9trendje\">Kai Greene \u00e9trendje<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kai Green brooklyni sz\u00e1rmaz\u00e1s\u00fa professzion\u00e1lis <strong>test\u00e9p\u00edt\u0151 a <\/strong><strong>versenyek id\u0151szak\u00e1ban 116 \u2013 121 kg tests\u00fallyal b\u00fcszk\u00e9lkedhet<\/strong><strong>.<\/strong> A mellkasa ker\u00fclete 148 cm, a l\u00e1bai\u00e9 85 cm, a kezei\u00e9 pedig 56 cm. Ez azonban csak n\u00e9h\u00e1ny \u00e9rdekess\u00e9g, amit Kai Greenr\u0151l ebb\u0151l a cikkb\u0151l megtudhattok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai Green a <strong>2009-es Arnold Classic versenyen lett ismert,<\/strong> valamint itt szerezte a h\u00edrnev\u00e9t is, mivel egyetlen egy ponttal maradt csup\u00e1n le az els\u0151 helyr\u0151l. Szint\u00e9n 2. helyez\u00e9st \u00e9rt el a<strong> Mr. Olympia versenyen is 2012, 2013 \u00e9s 2014-ben,<\/strong> ahol csak Phil Heath el\u0151zte \u0151t meg. Mostans\u00e1g a saj\u00e1t t\u00e1pl\u00e1l\u00e9k kieg\u00e9sz\u00edt\u0151 \u00e9s fitness \u00f6lt\u00f6z\u00e9k m\u00e1rk\u00e1j\u00e1val a <strong>Dynamik Muscle-vel foglalkozik.<\/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=\"Kicsoda_Kai_Greene\"><\/span>Kicsoda 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>A fot\u00f3 szerz\u0151je: LocalFitness Pty Ltd <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 Brooklynban New Yorkban sz\u00fcletett. <strong>6 \u00e9ves kor\u00e1ban a probl\u00e9m\u00e1s viselked\u00e9se miatt gyermekotthonba ker\u00fclt.<\/strong> Az ezt k\u00f6vet\u0151 10 \u00e9vben az egyik gyermekotthonb\u00f3l a m\u00e1sikba v\u00e1ndorolt, valamint n\u00e9h\u00e1ny nevel\u0151csal\u00e1dban is megfordult. \u00c9ppen ebben az id\u0151szakban tal\u00e1lt mened\u00e9khelyre a torn\u00e1z\u00e1sban, \u00e9s a neh\u00e9z s\u00falyok emel\u00e9s\u00e9ben. Azonk\u00edv\u00fcl, hogy m\u00e1r a kezdetekt\u0151l kit\u0171nt a test\u00e9p\u00edt\u00e9sben, \u00f3ri\u00e1si szenved\u00e9lye volt a fest\u00e9s is. Ez a k\u00e9t szinte<strong> \u00f6sszef\u00e9rhetetlen vil\u00e1g v\u00e9g\u00fcl m\u00e9giscsak tal\u00e1lkozott,<\/strong> \u00e9s ennek k\u00f6sz\u00f6nhet\u0151en kezdte el saj\u00e1t test\u00e9t is \u00e1tform\u00e1lni. A test\u00e9n fellelt fizikai v\u00e1ltoz\u00e1sokon kereszt\u00fcl k\u00e9pes volt jobban meg\u00e9rteni a teret, a mozg\u00e1st \u00e9s a r\u00e9szleteket. Mindezeket az ismereteket a <strong>mai napig felhaszn\u00e1lja a festm\u00e9nyei megalkot\u00e1s\u00e1ban.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>7. oszt\u00e1lyos kor\u00e1ban m\u00e1r az <strong>angoltan\u00e1rn\u0151je figyelm\u00e9t is felkeltette a felt\u0171n\u0151 v\u00e1ltoz\u00e1s a n\u00f6veked\u00e9s\u00e9ben \u00e9s fejl\u0151d\u00e9s\u00e9ben<\/strong>. Mivel a viselked\u00e9se az iskol\u00e1ban is hihetetlen\u00fcl rossz volt, a tan\u00e1rn\u0151 felaj\u00e1nlotta Kai-nak, hogy induljon a tin\u00e9dzser test\u00e9p\u00edt\u0151k verseny\u00e9n. A test\u00e9p\u00edt\u0151 sport ir\u00e1nti szenved\u00e9ly, valamint a v\u00e1gy, hogy \u00f6sszehasonl\u00edthatja a test\u00e9t vele egy koroszt\u00e1ly\u00fa versenyz\u0151kkel Kai sz\u00e1m\u00e1ra olyan fegyver lett, <strong>mely visszafogta a probl\u00e9m\u00e1s hajlamait.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>A test\u00e9p\u00edt\u0151 karrierj\u00e9nek kezdete seg\u00edtett \u00f6nbizalomhoz \u00e9s a<strong> k\u00e9pess\u00e9geiben rejl\u0151 meggy\u0151z\u0151d\u00e9shez jutni.<\/strong> Ebben az id\u0151szakban egy olyan fontos helyen tal\u00e1lta mag\u00e1t, mely m\u00e1sodik otthona \u00e9s test\u00e9p\u00edt\u0151 oktat\u00e1si int\u00e9zm\u00e9nye lett \u2013 a 5th Avenue Gym-ben. A pincet\u00e9rben tal\u00e1lhat\u00f3 edz\u0151terem egy olyan hely lett Kai sz\u00e1m\u00e1ra, ahol a leghat\u00e9konyabb natur\u00e1l test\u00e9p\u00edt\u0151kkel tal\u00e1lkozhatott. Csak n\u00e9h\u00e1nyuk k\u00f6z\u00fcl\u00fck <strong>Carmi Smith, Kenny Hall, vagy Denise Richardson voltak. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A 19. sz\u00fclet\u00e9snapja el\u0151tt Kai PRO test\u00e9p\u00edt\u0151v\u00e9 v\u00e1lt, mik\u00f6zben \u00f6v\u00e9 lett a vil\u00e1g legfiatalabb natur\u00e1l PRO test\u00e9p\u00edt\u0151je<strong> \u201eposzt\u201d<\/strong>. \u00c9ppen a Pro st\u00e1tusza biztos\u00edtott sz\u00e1m\u00e1ra t\u00f6bb versenyen is helyet,<strong> melynek k\u00f6sz\u00f6nhet\u0151en <\/strong><strong>a test\u00e9p\u00edt\u0151 karrierj\u00e9t \u00faj szintre emelhette<\/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\n<div class=\"wp-block-image\"><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>A fot\u00f3 szerz\u0151je: www.localfitness.com.au <br>https:\/\/commons.wikimedia.org\/wiki\/File:Kai_Greene_IFBB_2009_Australia_1.jpg<\/figcaption><\/figure><\/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=\"32704,86551,98443,98794\" ><\/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=\"Kai_Green_es_sikerei\"><\/span>Kai Green \u00e9s sikerei <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>A fot\u00f3 szerz\u0151je: neverfearfailure.com <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\"><li>1994 NGA American Nationals<\/li><li>1996 WNBF Pro Natural Worlds \u2013 1. hely<\/li><li>1997 NPC Team Universe Championships \u2013 2. hely<\/li><li>1998 NPC Team Universe Championships \u2013 3. hely<\/li><li>1999 World Amateur Championships \u2013 6. hely<\/li><li>1999 NPC Team Universe Championships \u2013 1. hely<\/li><li>2005 New York Pro \u2013 14. hely<\/li><li>2006 superman Pro \u2013 20. hely<\/li><li>2006 Shawn Ray Colorado Pro\/Am Classic \u2013 14. hely<\/li><li>2007 New York Pro \u2013 6. hely<\/li><li>2007 Keystone Pro Classic \u2013 3. hely<\/li><li>2007 Shawn Ray Colorado Pro\/Am Classic \u2013 1. hely<\/li><li>2008 New York Pro \u2013 1. hely<\/li><li>2008 Arnold Classic \u2013 3. hely<\/li><li>2009 Australian Pro Grand Prix \u2013 1. hely<\/li><li>2009 Arnold Classic \u2013 1. hely<\/li><li>2009 Mr. Olympia \u2013 4. hely<\/li><li>2010 Arnold Classic \u2013 1. hely<\/li><li>2010 Australian Pro Grand Prix \u2013 1. hely<\/li><li>2010 Mr. Olympia \u2013 7. hely<\/li><li>2011 New York Pro \u2013 1. hely<\/li><li>2011 Mr. Olympia \u2013 3. hely<\/li><li>2011 Sheru Classic \u2013 3. hely<\/li><li>2012 Mr. Olympia \u2013 2. hely<\/li><li>2012 Sheru Classic \u2013 2. hely<\/li><li>2013 Mr. Olympia \u2013 2. hely<\/li><li>2013 Arnold Classic Europe \u2013 2. hely<\/li><li>2013 EVL&#8217;s Prague Pro \u2013 1. hely<\/li><li>2014 Mr. Olympia \u2013 2. hely<\/li><li>2016 Arnold Classic \u2013 1. hely<\/li><li>2016 Arnold Classic Australia \u2013 1. hely<\/li><li>2016 Arnold El Cl\u00e1sico Brazil \u2013 1. hely<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Green_es_a_valora_valhatatlan_alma_a_Mr_Olympia_cim_megszerzeserol\"><\/span>Kai Green \u00e9s a val\u00f3ra v\u00e1lhatatlan \u00e1lma a Mr. Olympia c\u00edm megszerz\u00e9s\u00e9r\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai Green 2015-ben az egyik es\u00e9lyese volt az elismert Mr. Olympia <strong>test\u00e9p\u00edt\u0151 d\u00edj megszerz\u00e9s\u00e9nek.<\/strong> Azonban a d\u00edj megszerz\u00e9se helyett a versenyb\u0151l kiz\u00e1rt\u00e1k, valamint megtiltott\u00e1k sz\u00e1m\u00e1ra a Mr. Olympia tov\u00e1bbi rendezv\u00e9nyeken val\u00f3 indul\u00e1s\u00e1t. A val\u00f3di okokat azonban nem osztott\u00e1k meg a nyilv\u00e1noss\u00e1ggal, n\u00e9h\u00e1nyan azt \u00e1ll\u00edtj\u00e1k, hogy Kai m\u00faltja \u00e1ll a h\u00e1tt\u00e9rben, m\u00e1sok szerint pedig a sportm\u00e1rk\u00e1ja miatti n\u00e9zetelt\u00e9r\u00e9sek befoly\u00e1solt\u00e1k a d\u00f6nt\u00e9st. Kai k\u00f6nnyekkel a szem\u00e9ben <strong>egy Youtube vide\u00f3n kereszt\u00fcl \u00fczent rajong\u00f3inak, \u00e9s tudatta vel\u00fck, hogy kiz\u00e1rt\u00e1k \u0151t a versenyb\u0151l:<\/strong><\/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;\"><em><strong>\u201eNem jutsz el ilyen t\u00e1volra, nem jutsz el eg\u00e9szen eddig a pontig, \u00e9s azt\u00e1n egyszer\u0171en csak abbahagyod.<\/strong><\/em><\/span><\/p>\n\n\n\n<p><span style=\"color: #339966;\"><em><strong><span style=\"color: #000000;\">Ez nem \u00edgy t\u00f6rt\u00e9nik. Nem vagyok \u00e1ldozat, nem vagyok\u2026. \u0150k sem tudnak megt\u00f6rni engem. Nem szeretn\u00e9k negat\u00edvan besz\u00e9lni senkir\u0151l. Nem akarok semmi m\u00e1s tov\u00e1bbir\u00f3l sem negat\u00edvan besz\u00e9lni. Csak annyit mondhatok nektek, hogy enn\u00e9l sokkal t\u00f6bbr\u0151l van sz\u00f3\u2026 sokkal t\u00f6bbr\u0151l, mint amit k\u00e9pes vagyok elmondani.\u201d&nbsp;<\/span>&nbsp;<\/strong><\/em><\/span><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teljes vide\u00f3t itt n\u00e9zhetitek meg:<\/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-beagyazas-kezelo wp-block-embed-beagyazas-kezelo 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\" 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_es_az_edzesterve\"><\/span>Kai Greene \u00e9s az edz\u00e9sterve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Edz\u00e9sn\u00e9l az alapdolog, amire oda kell figyelni, az elme \u00f6sszek\u00f6t\u00e9se az izmokkal. Ha p\u00e9ld\u00e1ul test\u00e9p\u00edt\u0151 versenyre k\u00e9sz\u00fclt\u00f6k, <strong>a p\u00f3zol\u00e1snak r\u00e9sz\u00e9nek kellene lennie az edz\u00e9snek<\/strong>. \u00c9ppen ez seg\u00edthet hozz\u00e1 ahhoz, hogy az izmaid, \u00e9s az elm\u00e9d egy nyelven \u201ebesz\u00e9ljenek\u201d. Kai \u00e1ltal\u00e1ban 100 nyom\u00e1st szokott v\u00e9gezni naponta, aminek k\u00f6sz\u00f6nhet\u0151en k\u00e9pes volt \u00f6sszek\u00f6tni az elm\u00e9j\u00e9t a test\u00e9vel, <strong>azzal hogy minden nap ugyanazt az izomcsoportot er\u0151ltette meg<\/strong>. Ezzel az elm\u00e9je is hozz\u00e1szokott, \u00e9s k\u00e9szen \u00e1llt a tov\u00e1bbi edz\u00e9sre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahhoz, hogy k\u00e9pes l\u00e9gy t\u00e9nyleg alaposan \u00e1ttorn\u00e1ztatni az izomzatod, <strong>az \u00e9rz\u00e9seid kell, hogy ir\u00e1ny\u00edtsanak<\/strong>. Ahogy Kai is mondani szokta \u2013 a s\u00faly csak eszk\u00f6z, melyet ir\u00e1ny\u00edtasz. Semmi \u00e9rtelme sincs, ha csup\u00e1n mag\u00e1ra a s\u00faly emel\u00e9s\u00e9re koncentr\u00e1lsz. Ahogy m\u00e1r kor\u00e1bban eml\u00edtett\u00fck, teljesen arra kellene koncentr\u00e1lnod, hogy a lehet\u0151 legjobban \u00e9rd el az izomzatot. Ne a felemelt s\u00falyra koncentr\u00e1lj! Nagyon fontos, hogy ismerd, \u00e9s meg\u00e9rtsd a tested.<strong> \u00c9ppen ez az, ami seg\u00edt \u00e1t\u00e9rezni, hogy el\u00e9rted-e az izmot, vagy sem<\/strong>.<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>Kai minden edz\u00e9s\u00e9t 15 \u2013 20 perces hasizom \u00e9s ny\u00fajt\u00f3 torn\u00e1z\u00e1ssal kezdi. Azt \u00e1ll\u00edtja, hogy a <strong>has elv\u00e1laszthatatlan r\u00e9sze minden gyakorlatnak,<\/strong> ez\u00e9rt edz\u00e9s el\u0151tt nagyon fontos \u201ebemeleg\u00edteni\u201d. Kai, sok m\u00e1s test\u00e9p\u00edt\u0151 koll\u00e9g\u00e1j\u00e1val ellent\u00e9tben nem hisz a neh\u00e9z s\u00falyokkal, \u00e9s kev\u00e9s ism\u00e9tl\u00e9ssel t\u00f6rt\u00e9n\u0151 edz\u00e9sben. A nagymennyis\u00e9g\u0171, kisebb s\u00falyokkal t\u00f6rt\u00e9n\u0151 edz\u00e9sekre \u00f6sszpontos\u00edt, <strong>mivel meggy\u0151z\u0151d\u00e9se<\/strong>, hogy \u00e9ppen ez biztos\u00edtja az izmok maxim\u00e1lis n\u00f6veked\u00e9s\u00e9t az elme \u00e9s az izomzat \u00f6sszekapcsol\u00e1sa seg\u00edts\u00e9g\u00e9vel. <span style=\"color: #ff6600;\">[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=\"Edzesterv\"><\/span>Edz\u00e9sterv<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\">1. nap: Mellkas<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Felh\u00faz\u00e1s egykezes s\u00falyz\u00f3val padon: 3 sz\u00e9ria 20, 15 \u00e9s 12 ism\u00e9tl\u00e9ssel<\/li><li>Nyom\u00e1s ferde padon fejjel lefel\u00e9 k\u00e9tkezes s\u00falyz\u00f3val: 3 sz\u00e9ria 20, 15 \u00e9s 12 ism\u00e9tl\u00e9ssel<\/li><li>Nyom\u00e1s egyenes padon k\u00e9tkezes s\u00falyz\u00f3val: 3 sz\u00e9ria 20, 15 \u00e9s 12 ism\u00e9tl\u00e9ssel<\/li><li>Nyom\u00e1s ferde padon egykezes s\u00falyz\u00f3val, vagy oldalir\u00e1ny\u00fa sz\u00e9tt\u00e1r\u00e1s: 3 sz\u00e9ria 20, 15, 12 ism\u00e9tl\u00e9ssel<\/li><\/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\">2. nap: Bicepsz\/ Tricepsz<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Koncentr\u00e1lt bicepsz emel\u00e9sek k\u00e9tkezes s\u00falyz\u00f3val: 4 sz\u00e9ria 10 \u2013 12 ism\u00e9tl\u00e9ssel<\/li><li>Bicepszemel\u00e9sek egykezes s\u00falyz\u00f3val \u00e1llva: 4 sz\u00e9ria 8 \u2013 10 ism\u00e9tl\u00e9ssel<\/li><li>Bicepszemel\u00e9s ferde padon egykezes s\u00falyz\u00f3val: 4 sz\u00e9ria 8 \u2013 10 ism\u00e9tl\u00e9ssel<\/li><li>Ford\u00edtott bicepszemel\u00e9s (fel\u00fclfog\u00e1ssal) k\u00e9tkezes s\u00falyz\u00f3val: 4 sz\u00e9ria 8 \u2013 10 ism\u00e9tl\u00e9ssel<\/li><li>Bicepszemel\u00e9s nagy s\u00falyz\u00f3val, a koncentr\u00e1ci\u00f3 \u00e9s a hangs\u00faly a fels\u0151 r\u00e9szen van: 4 sz\u00e9ria 8 \u2013 10 ism\u00e9tl\u00e9ssel<\/li><li>H\u00e1trar\u00fag\u00e1s egykezes s\u00falyz\u00f3val: 3 sz\u00e9ria 20, 15 \u00e9s 12 ism\u00e9tl\u00e9ssel<\/li><li>Felh\u00faz\u00e1s egykezes s\u00falyz\u00f3val a fej f\u00f6l\u00f6tt \u00e1llva 90\u00b0-os sz\u00f6gben: 3 sz\u00e9ria 20, 15 \u00e9s 12 ism\u00e9tl\u00e9ssel<\/li><li>Csigah\u00faz\u00e1s tricepsszel: 3 sz\u00e9ria 20, 15 \u00e9s 12 ism\u00e9tl\u00e9ssel<\/li><\/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\">3. nap: L\u00e1bak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>El\u0151rer\u00fag\u00e1sok: 3 sz\u00e9ria 15 \u2013 20 ism\u00e9tl\u00e9ssel<\/li><li>Guggol\u00e1s: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>V\u00e1dli ny\u00fajt\u00e1s \u00e1llva: 4 sz\u00e9ria 20 ism\u00e9tl\u00e9ssel<\/li><li>L\u00e1b nyom\u00e1s: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>Guggol\u00e1s h\u00e1tul s\u00falyz\u00f3kkal \u2013 ford\u00edtott felh\u00faz\u00e1s: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><\/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\">4. nap: H\u00e1t<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>A s\u00falyz\u00f3 a mellkashoz h\u00faz\u00e1sa el\u0151re hajolva alulfog\u00e1ssal: 3 sz\u00e9ria 10 ism\u00e9tl\u00e9ssel<\/li><li>Fels\u0151 csiga a fej el\u00e9 h\u00faz\u00e1sa: 3 sz\u00e9ria 12 ism\u00e9tl\u00e9ssel<\/li><li>Egykezes s\u00falyz\u00f3 a mellkas el\u00e9 h\u00faz\u00e1sa el\u0151rehajolva, megt\u00e1masztva: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>A csiga h\u00faz\u00e1sa \u2013 evez\u00e9s: 3 sz\u00e9ria 10 ism\u00e9tl\u00e9ssel<\/li><li>A k\u00e9tkezes s\u00falyz\u00f3 a mellkas el\u00e9 h\u00faz\u00e1sa el\u0151rehajolva T-rudas t\u00e1masszal: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><\/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\">5. nap: V\u00e1llak<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Arnold nyom\u00e1s egykezes s\u00falyz\u00f3val: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>Nyom\u00e1s k\u00e9tkezes s\u00falyz\u00f3val a fej m\u00f6g\u00f6tt, \u00fclve: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>V\u00e1llh\u00faz\u00e1s egykezes s\u00falyz\u00f3val: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>Nyom\u00e1s k\u00e9tkezes s\u00falyz\u00f3val a fej el\u0151tt, \u00e1llva: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>Oldals\u00f3 k\u00e9zemel\u00e9s egykezes s\u00falyz\u00f3kkal: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><li>Egykezes s\u00falyz\u00f3 \u00e1llhoz h\u00faz\u00e1sa: 3 sz\u00e9ria 12 \u2013 15 ism\u00e9tl\u00e9ssel<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u00e9s 7. nap: Regener\u00e1ci\u00f3<\/h3>\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-center\">N\u00e9zz\u00e9tek meg a<strong> Kai Greenr\u0151l \u00e9s <\/strong><strong>az edz\u00e9sterv\u00e9r\u0151l k\u00e9sz\u00fclt vide\u00f3t:<\/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-beagyazas-kezelo wp-block-embed-beagyazas-kezelo 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\" 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_etrendje\"><\/span>Kai Greene \u00e9trendje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai szigor\u00fa di\u00e9t\u00e1t tart, mely az izomt\u00f6meg\u00e9nek kilogrammj\u00e1ra 1,5 g feh\u00e9rj\u00e9t, emellett a tests\u00faly\u00e1nak megfelel\u0151 kilogrammonk\u00e9nti 0,5 g eg\u00e9szs\u00e9ges zs\u00edrokat tartalmaz. <strong>A feh\u00e9rjeitalt legk\u00e9s\u0151bb 30 perccel edz\u00e9s el\u0151tt fogyasztja el.<\/strong> A komplex sz\u00e9nhidr\u00e1tokat r\u00e9szes\u00edti el\u0151nyben, melyek alacsonyabb glik\u00e9mi\u00e1s index-el rendelkeznek.<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\">1. \u00e9tel:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>12 toj\u00e1sfeh\u00e9rje<\/li><li>\u00bc reszelt cheddar sajt<\/li><li>2 \u00fajhagyma<\/li><li>1 db gy\u00fcm\u00f6lcs, p\u00e9ld\u00e1ul alma<\/li><li>   <\/li><\/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\">2. \u00e9tel:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 adagol\u00f3nyi van\u00edlia feh\u00e9rje<\/li><li>1 cs\u00e9sze \u00e1fonya<\/li><li>1 mar\u00e9knyi mandula<\/li><li>1 cs\u00e9sze van\u00edlia-mandula, vagy k\u00f3kusztej<\/li><li>1 cs\u00e9sze v\u00edz<\/li><\/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\">3. \u00e9tel:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 gramm grill steak<\/li><li>1 paradicsom<\/li><li>\u00bd uborka<\/li><li>1 te\u00e1skan\u00e1l ol\u00edvaolaj<\/li><\/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\">4. \u00e9tel:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 gramm csirkemell<\/li><li>1\/3 cs\u00e9sze quinoa<\/li><li>2 di\u00f3<\/li><li>sz\u00e1r\u00edtott \u00e1fonya<\/li><\/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\">5. \u00e9tel:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>140 gramm tonhal, 200 g-os t\u0151kehalb\u00f3l<\/li><li>2 ev\u0151kan\u00e1l parmez\u00e1n<\/li><li>2 k\u00f6zepes nagys\u00e1g\u00fa \u00e9desburgonya<\/li><li>1 kan\u00e1l vaj<\/li><li>4 sz\u00e1l sp\u00e1rga<\/li><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nektek mi a v\u00e9lem\u00e9nyetek Kai Greenr\u0151l?<\/strong> Felkeltette az \u00e9rdekl\u0151d\u00e9seteket az edz\u00e9s, vagy az \u00e9trendje? V\u00e1laszaitokat \u00edrj\u00e1tok meg nek\u00fcnk kommentben, \u00e9s ha tetszett a cikk\u00fcnk, t\u00e1mogass\u00e1tok megoszt\u00e1ssal.<\/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","protected":false},"excerpt":{"rendered":"<p>Kai Greene egy vil\u00e1gszerte ismert test\u00e9p\u00edt\u0151. Motiv\u00e1lj\u00e1tok magatok az edz\u00e9s \u00e9s \u00e9tkez\u00e9si terv\u00e9vel, ahogy a fitness vil\u00e1g\u00e1ban el\u00e9rt sikereivel is.<\/p>\n","protected":false},"author":25,"featured_media":405971,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7260,7356,7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329745","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-eroedzes","9":"tag-etrend-hu","10":"tag-hires-sportolok","11":"tag-motivacio","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>Kai Greene edz\u00e9sterve \u00e9s az \u00e9trendje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kai Greene egy vil\u00e1gszerte ismert test\u00e9p\u00edt\u0151. 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