{"id":329754,"date":"2018-10-13T18:02:00","date_gmt":"2018-10-13T16:02:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329754"},"modified":"2023-09-07T20:45:34","modified_gmt":"2023-09-07T18:45:34","slug":"kai-greene-alimentatia-si-planul-sau-de-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/","title":{"rendered":"Kai Greene, alimenta\u021bia \u0219i planul s\u0103u de antrenament"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/#Cine_este_Kai_Greene\" title=\"Cine este Kai Greene?\">Cine este 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.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/#Kai_Greene_si_recordurile_sale_competitionale\" title=\"Kai Greene \u0219i recordurile sale competi\u021bionale\">Kai Greene \u0219i recordurile sale competi\u021bionale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/#Kai_Greene_si_visul_sau_neimplinit_de_a_castiga_Mr_Olympia\" title=\"Kai Greene&nbsp;\u0219i visul s\u0103u ne\u00eemplinit de a c\u00e2\u0219tiga&nbsp;Mr. Olympia\">Kai Greene&nbsp;\u0219i visul s\u0103u ne\u00eemplinit de a c\u00e2\u0219tiga&nbsp;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.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/#Kai_Greene_si_planul_sau_de_antrenament\" title=\"Kai Greene&nbsp;\u0219i planul s\u0103u de antrenament\">Kai Greene&nbsp;\u0219i planul s\u0103u de antrenament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/#Planul_de_antrenament\" title=\"Planul de antrenament&nbsp;\">Planul de antrenament&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.ro\/blog\/kai-greene-alimentatia-si-planul-sau-de-antrenament\/#Kai_Greene_si_planul_sau_de_alimentatie\" title=\"Kai Greene \u0219i planul s\u0103u de alimenta\u021bie\">Kai Greene \u0219i planul s\u0103u de alimenta\u021bie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kai Greene este un culturist profesionist din Brooklyn, cu<b>&nbsp;o greutate corporal\u0103 cuprins\u0103 \u00eentre 116 \u0219i 121 kilograme \u00een timpul sezonului competi\u021bional.<\/b>&nbsp;Circumferin\u021ba pieptului s\u0103u este de 148 cm, a coapselor de 85 cm \u0219i a bra\u021belor de 56 cm. Acestea sunt doar c\u00e2teva lucruri interesante despre Kai Greene, mai multe informa\u021bii ve\u021bi afla \u00een acest articol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai Greene a devenit faimos \u0219i \u0219i-a c\u00e2\u0219tigat reputa\u021bia \u00een cadrul concursului Arnold Classic din anul 2009, atunci c\u00e2nd a pierdut locul 1 pentru&nbsp;doar un punct diferen\u021b\u0103. S-a clasat pe locul 2 la Mr. Olympia \u00een 2012, 2013 \u0219i 2014 \u00een spatele lui Phil Heath. Momentan, de\u021bine propriul brand de suplimente nutritive \u0219i articole de \u00eembr\u0103c\u0103minte fitness <b>Dynamik Muscle.<\/b><\/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=\"Cine_este_Kai_Greene\"><\/span>Cine este 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>Autorul fotografiei: 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 s-a n\u0103scut \u00een cartierul Brooklyn, New York. <b>La v\u00e2rsta de 6 ani, datorit\u0103 problemelor de comportament ajunge la un centru de plasament pentru copii<\/b>. \u00cen urm\u0103torii 10 ani este mutat dintr-un centru \u00een altul \u0219i schimb\u0103 mai multe familii sociale. \u00cen aceast\u0103 perioad\u0103 \u00ee\u0219i g\u0103se\u0219te un refugiu \u00een exerci\u021biile fizice \u0219i \u00een ridicarea greut\u0103\u021bilor mari. Pe l\u00e2ng\u0103 faptul c\u0103 de la bun \u00eenceput exceleaz\u0103 \u00een culturism,<b> pictura reprezint\u0103 o alt\u0103 pasiune a lui.<\/b>&nbsp;Aceste dou\u0103 lumi diferite s-au \u00eent\u00e2lnit \u00een cele din urm\u0103, datorit\u0103 faptului c\u0103 a \u00eenceput s\u0103-\u0219i transforme corpul. <strong>Prin schimb\u0103rile fizice<\/strong> pe care le observa pe propriul corp <strong>a reu\u0219it s\u0103 \u00een\u021beleag\u0103 mai bine spa\u021biul, mi\u0219carea \u0219i detaliile.<\/strong> Toate aceste detalii le folose\u0219te p\u00e2n\u0103 ast\u0103zi pentru a crea operele sale de pictur\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cre\u0219terea \u0219i dezvoltarea lui nu a putut fi neobservat\u0103, astfel c\u0103 atunci c\u00e2nd era \u00een clasa a VII-a, profesoara de limba englez\u0103 \u00eei sugereaz\u0103 <b>s\u0103 participe la un concurs de culturism pentru adolescen\u021bi.<\/b> Datorit\u0103 pasiunii sale \u0219i dorin\u021bei de a compara fizicul s\u0103u cu al celorla\u021bi concuren\u021bi de v\u00e2rsta lui, pentru Kai culturismul a devenit un instrument care l-a \u021binut \u00een fr\u00e2u.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u00cenceputul carierei \u00een bodybuilding \u00eel&nbsp;<b>ajut\u0103 s\u0103 c\u00e2\u0219tige \u00eencrederea \u00een sine \u0219i convingerea \u00een capacit\u0103\u021bile sale.&nbsp;&nbsp;<\/b>Astfel, ajunge \u00eentr-un loc care avea s\u0103 devin\u0103 a doua lui cas\u0103 \u0219i anume centrul de educa\u021bie \u0219i culturism &#8211;&nbsp;&nbsp;<b>5th Avenue Gym.<\/b>&nbsp;Sala de sport care se afla la subsolul cl\u0103dirii a devenit locul unde Kai s-a \u00eent\u00e2lnit cu unii dintre cei mai impresionan\u021bi culturi\u0219ti naturali. Printre cei pe care i-a cunoscut se num\u0103r\u0103&nbsp;<b>Carmi Smith, Kenny Hall \u0219i <strong>Denise Richardson<\/strong>.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a \u00eemplini 19 ani, Kai a devenit un culturist natural PRO, p\u0103str\u00e2ndu-\u0219i \u00een acela\u0219i timp &#8220;pozi\u021bia&#8221; de&nbsp;<b>cel mai t\u00e2n\u0103r culturist naturol PRO din lume<\/b>. Statutul s\u0103u de PRO i-a asigurat participarea la numeroase concursuri, \u0219i astfel cariera lui de culturist <b>a urcat la un nivel mai \u00eenalt.<\/b><strong>&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\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>Autorul fotografiei: www.localfitness.com.au&nbsp;<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_Greene_si_recordurile_sale_competitionale\"><\/span>Kai Greene \u0219i recordurile sale competi\u021bionale<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>Autorul fotografiei: 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\"><li>1994 NGA American Nationals<\/li><li>1996 WNBF Pro Natural Worlds \u2013 locul I<\/li><li>1997 NPC Team Universe Championships \u2013 locul II<\/li><li>1998 NPC Team Universe Championships \u2013 locul III<\/li><li>1999 World Amateur Championships \u2013 locul VI<\/li><li>1999 NPC Team Universe Championships \u2013 locul I<\/li><li>2005 New York Pro \u2013 locul XIV<\/li><li>2006 superman Pro \u2013 locul XX<\/li><li>2006 Shawn Ray Colorado Pro\/Am Classic \u2013 locul XIV<\/li><li>2007 New York Pro \u2013 locul VI<\/li><li>2007 Keystone Pro Classic \u2013 locul III<\/li><li>2007 Shawn Ray Colorado Pro\/Am Classic \u2013 locul I<\/li><li>2008 New York Pro \u2013 locul I<\/li><li>2008 Arnold Classic \u2013 locul III<\/li><li>2009 Australian Pro Grand Prix \u2013 locul I<\/li><li>2009 Arnold Classic \u2013 locul I<\/li><li>2009 Mr. Olympia \u2013 locul IV<\/li><li>2010 Arnold Classic \u2013locul I<\/li><li>2010 Australian Pro Grand Prix \u2013 locul I<\/li><li>2010 Mr. Olympia \u2013 locul VII<\/li><li>2011 New York Pro \u2013 locul I<\/li><li>2011 Mr. Olympia \u2013 locul III<\/li><li>2011 Sheru Classic \u2013 locul III<\/li><li>2012 Mr. Olympia \u2013 locul II<\/li><li>2012 Sheru Classic \u2013 locul II<\/li><li>2013 Mr. Olympia \u2013 locul II<\/li><li>2013 Arnold Classic Europe \u2013 locul II<\/li><li>2013 EVL&#8217;s Prague Pro \u2013 locul I<\/li><li>2014 Mr. Olympia \u2013 locul II<\/li><li>2016 Arnold Classic \u2013 locul I<\/li><li>2016 Arnold Classic Australia \u2013 locul I<\/li><li>2016 Arnold El Cl\u00e1sico Brazil \u2013 locul I<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_si_visul_sau_neimplinit_de_a_castiga_Mr_Olympia\"><\/span>Kai Greene&nbsp;\u0219i visul s\u0103u ne\u00eemplinit de a c\u00e2\u0219tiga&nbsp;Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>\u00cen 2015<\/b> Kai Greene <b>a fost unul dintre favori\u021bi pentru c\u00e2\u0219tigarea prestigiosului premiu de culturism Mr. Olympia. <\/b>Cu toate acestea, \u00een loc s\u0103 c\u00e2\u0219tige titlul, <b>el a fost exclus din concurs \u0219i i s-a interzis s\u0103 participe la urm\u0103toarele competi\u021bii Mr. Olympia<\/b>. Motivul adev\u0103rat nu a fost f\u0103cut public, dar unii sus\u021bin c\u0103 e din cauza trecutului s\u0103u, iar al\u021bii sus\u021bin c\u0103 \u00een spatele ne\u00een\u021belegerilor s-ar afla brandul lui Kai. Cu lacrimi \u00een ochi, \u0219i-a anun\u021bat fanii prin intermediul unui clip publicat pe Youtube c\u0103 a fost eliminat din concurs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>\u201c<i>Nu se poate s\u0103 ajungi at\u00e2t de departe, nu se poate s\u0103 ajungi p\u00e2n\u0103 la acel punct \u0219i deodat\u0103 totul se termin\u0103. <\/i><\/em><\/strong><\/p>\n\n\n\n<p><span style=\"color: #339966;\"><span style=\"color: #000000;\"><strong><em><i>Nu se \u00eent\u00e2mpl\u0103 doar a\u0219a. Nu sunt o victim\u0103, nu, nu sunt\u2026. Eu nu m\u0103 las dobor\u00e2t chiar a\u0219a u\u0219or. Nu vreau s\u0103 vorbesc r\u0103u despre nimeni. Nu vreau s\u0103 vorbesc negativ despre lucruri care urmeaz\u0103. Pot s\u0103 v\u0103 spun doar at\u00e2t, c\u0103 sunt \u00een joc mai multe aspecte.., mai mult nu sunt \u00een stare s\u0103 v\u0103 spun acum.<\/i> \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>Pute\u021bi viziona \u00eentregul clip aici:&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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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_si_planul_sau_de_antrenament\"><\/span>Kai Greene&nbsp;\u0219i planul s\u0103u de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen timpul antrenamentelor, lucrul primordial este <b>s\u0103 v\u0103 conecta\u021bi mintea \u0219i mu\u0219chii. <\/b>Dac\u0103 v\u0103 preg\u0103ti\u021bi pentru un concurs de culturism, trebuie <strong>s\u0103 include\u021bi \u00een \u0219edin\u021bele voastre de antrenament \u0219i mi\u0219c\u0103ri de prezentare.<\/strong> Acest lucru va face ca mintea \u0219i corpul vostru s\u0103 fie pe aceea\u0219i &#8220;lungime de und\u0103&#8221;. <b>Kai obi\u0219nuia s\u0103 fac\u0103 p\u00e2n\u0103 la 100 \u00eempingeri zilnic,<\/b> ceea ce a f\u0103cut posibil\u0103 conectarea min\u021bii \u0219i corpului prin faptul c\u0103 \u00een fiecare zi lucra aceea\u0219i grup\u0103 muscular\u0103. <b>Astfel, \u0219i mintea lui s-a obi\u0219nuit<\/b> \u0219i a\u0219a fost preg\u0103tit\u0103 pentru urm\u0103torul antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eentr-adev\u0103r vre\u021bi s\u0103 fi\u021bi \u00een stare s\u0103 lucra\u021bi grupele voastre musculare,&nbsp;<b>trebuie s\u0103 v\u0103 ghida\u021bi dup\u0103 propriile sentimente.<\/b> A\u0219a cum spune \u0219i Kai &#8211;<b> greutatea este doar un aparat pe care \u00eel pute\u021bi controla.<\/b> Dac\u0103 v\u0103 axa\u021bi doar la ridic\u0103ri de greut\u0103\u021bi, nu are niciun sens. A\u0219a cum am men\u021bionat \u0219i \u00eenainte trebuie s\u0103 v\u0103 concentra\u021bi pe deplin pentru a lucra c\u00e2t mai mult masa voastr\u0103 muscular\u0103. Nu v\u0103 axa\u021bi doar asupra greut\u0103\u021bilor pe care le ridica\u021bi. <b>Este foarte important s\u0103 v\u0103 cunoa\u0219te\u021bi \u0219i s\u0103 v\u0103 \u00een\u021belege\u021bi corpul<\/b>. Acest lucru va face s\u0103 sim\u021bi\u021bi ce grup\u0103 muscular\u0103 a\u021bi lucrat.&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><b>Kai \u00eencepe fiecare antrenament prin a face timp de 15-20 de minute exerci\u021bii pentru abdomen \u0219i stretching<\/b>. Sus\u021bine c\u0103 abdomenul este prezent \u00een fiecare tip de exerci\u021biu \u0219i ca atare, \u00een timpul antrenamentelor este bine s\u0103 antrena\u021bi mu\u0219chii abdominali. Kai, spre deosebire de mul\u021bi culturi\u0219ti <b>nu este adeptul antrenamentelor grele \u0219i num\u0103rului mic de repet\u0103ri.<\/b> El se concentreaz\u0103 pe antrenamente cu multe repet\u0103ri \u0219i greut\u0103\u021bi mai mici, deoarece este convins c\u0103 acest tip de antrenament asigur\u0103 o cre\u0219tere maxim\u0103 a masei musculare prin intermediul conect\u0103rii min\u021bii \u0219i mu\u0219chilor.<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=\"Planul_de_antrenament\"><\/span>Planul de antrenament&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\">Ziua 1: Piept<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pullower cu gantera pe banc\u0103 &#8211;&nbsp; 3 seturi cu 20, 15 \u0219i 12 repet\u0103ri<\/li><li>\u00cempins cu gantere din plan declinat \u2013 3 seturi cu 20, 15, 12 repet\u0103ri<\/li><li>\u00cempins la piept cu bara din plan orizontal,&nbsp; \u2013 3 seturi cu 20,15,12 repet\u0103ri<\/li><li>Flutur\u0103ri cu gantere din plan \u00eenclinat \u2013 3 seturi cu 20,15,12 repet\u0103ri<\/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\">Ziua 2: Biceps\/Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexii simultane cu gantere din \u0219ezut&nbsp; &#8211; 4 seturi cu 10 p\u00e2n\u0103 la 12 repet\u0103ri<\/li><li>Flexii alternative cu gantere din picioare &#8211; 4 seturi cu 8 p\u00e2n\u0103 la 10 repet\u0103ri<\/li><li>Flexii alternative cu gantere la banca \u00eenclinat\u0103 &#8211; 4 seturi cu 8 p\u00e2n\u0103 la 10 repet\u0103ri<\/li><li>Flexii inverse cu gantere &#8211; 4 seturi cu 8 p\u00e2n\u0103 la 10 repet\u0103ri<\/li><li>Flexii cu bara dreapt\u0103 &#8211; concentrare \u00een&nbsp;partea superioar\u0103&nbsp;a mi\u0219c\u0103rii&nbsp;&#8211; 4 seturi cu 8 p\u00e2n\u0103 la 10 repet\u0103ri<\/li><li>Kickback cu gantere &#8211; 3 seturi cu 20, 15, 12 repet\u0103ri<\/li><li>Extensii simultane cu gantera deasupra capului &#8211; 3 seturi cu 20, 15, 12 repet\u0103ri<\/li><li>Extensii alternative cu gantera din picioare &#8211; 3 seturi cu 20, 15, 12 repet\u0103ri<\/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\">Ziua 3: Picioare<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Extensii pentru picioare &#8211; 3 seturi cu 15 p\u00e2n\u0103 la 20 repet\u0103ri<\/li><li>Genuflexiuni &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>\u00cendrept\u0103ri &#8211; 4 seturi cu 20 repet\u0103ri<\/li><li>Pres\u0103 pentru picioare &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>Hack Squats &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/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\">Ziua 4: Spate<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ramat din aplecat cu bara &#8211; 3 seturi cu 10 repet\u0103ri<\/li><li>Trac\u021biuni la helcometru &#8211; 3 seturi cu 12 repet\u0103ri<\/li><li>Ramat cu un singur bra\u021b din pozi\u021bia aplecat &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>Ramat la cablu din pozi\u021bia a\u0219ezat &#8211; 3 seturi cu 10 repet\u0103ri<\/li><li>Ramat din aplecat cu bara T &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/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\">Ziua 5: Umeri<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pres\u0103 Arnold cu gantere pentru umeri &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>\u00cempins cu bara de la ceaf\u0103 &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>Ridic\u0103ri din umeri cu gantere &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>\u00cempins cu bara dreapt\u0103 din picioare &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><li>Ridic\u0103ri laterale cu gantere &#8211; 3 seturi cu 12 \u2013 15 repet\u0103ri<\/li><li>Ramat vertical pentru umeri &#8211; 3 seturi cu 12 p\u00e2n\u0103 la 15 repet\u0103ri<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ziua 6 \u0219i 7: Recuperare \u0219i odihn\u0103<\/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\">Urm\u0103ri\u021bi videoclipul cu Kai Greene \u0219i<strong> planul s\u0103u de antrenament<\/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-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni 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_si_planul_sau_de_alimentatie\"><\/span>Kai Greene \u0219i planul s\u0103u de alimenta\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai \u021bine o diet\u0103 foarte strict\u0103 care con\u021bine 1,5 grame de proteine pe 1 kg de mas\u0103 muscular\u0103 \u0219i 0,5 g de gr\u0103simi s\u0103n\u0103toase la 1 gram de greutate corporal\u0103.<strong>&nbsp;Acesta consum\u0103 propria b\u0103utur\u0103 proteic\u0103, cu maximum 30 de minute \u00eenainte de antrenament.<\/strong> Prefer\u0103 carbohidra\u021bii complec\u0219i care au un indice glicemic mai sc\u0103zut.&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\">Masa 1:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>12 albu\u0219uri<\/li><li>\u00bc br\u00e2nz\u0103 ras\u0103 Cheddar<\/li><li>2 cepe verzi<\/li><li>2 felii de p\u00e2ine Ezekiel<\/li><li>1 fruct, de exemplu un m\u0103r<\/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\">Masa 2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 cupe de protein\u0103 de vanilie<\/li><li>1 can\u0103 de afine<\/li><li>1 pumn de migdale<\/li><li>1 can\u0103 de lapte de migdale cu vanilie sau lapte de cocos<\/li><li>1 can\u0103 de ap\u0103<\/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\">Masa 3:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Un steak de 170 g pe gr\u0103tar<\/li><li>1 ro\u0219ie<\/li><li>\u00bd de castravete<\/li><li>1 lingur\u0103 de ulei de m\u0103sline<\/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\">Masa 4:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 grame de piept de pui<\/li><li>\u2153 can\u0103 de quinoa<\/li><li>2 nuci<\/li><li>Meri\u0219oare uscate<\/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\">Masa 5:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>140 grame de ton cu 200 grame de pe\u0219te alb<\/li><li>2 linguri parmezan<\/li><li>2 cartofi mari dulci<\/li><li>1 lingur\u0103 de unt<\/li><li>4 fire de sparanghel<\/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>V\u0103 place Kai Greene? Ce p\u0103rere ave\u021bi de planul s\u0103u de antrenament \u0219i alimenta\u021bie? A\u0219tept\u0103m r\u0103spunsurile voastre \u00een sec\u021biunea de comentarii, iar \u00een cazul \u00een care v-a pl\u0103cut articolul nostru nu uita\u021bi s\u0103 \u00eel distribui\u021bi.<\/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 este un culturist de renume mondial care a p\u0103\u0219it de multe ori pe podiumul Mr. Olympia. Inspira\u021bi-v\u0103 din programul s\u0103u de antrenament \u0219i alimenta\u021bie.<\/p>\n","protected":false},"author":25,"featured_media":405974,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7262,6890,7358,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329754","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-antrenament-de-forta","9":"tag-motivatie","10":"tag-nutritie","11":"tag-sportivi-faimosi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kai Greene, alimenta\u021bia \u0219i planul s\u0103u de antrenament - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kai Greene este un culturist de renume mondial care a p\u0103\u0219it de multe ori pe podiumul Mr. Olympia. 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