{"id":329765,"date":"2019-07-13T18:48:00","date_gmt":"2019-07-13T16:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329765"},"modified":"2023-08-04T11:52:04","modified_gmt":"2023-08-04T09:52:04","slug":"kai-greene-njegov-plan-treninga-i-prehrana","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/","title":{"rendered":"Kai Greene , njegov plan treninga i prehrana"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/#Tko_je_Kai_Greene\" title=\"Tko je Kai Greene?\">Tko 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.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/#Kai_Greene_i_njegovi_uspjesi\" title=\"Kai Greene i njegovi uspjesi\">Kai Greene i njegovi uspjesi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/#Kai_Greene_i_njegov_neispunjen_san_o_osvajanju_titule_Mr_Olympia\" title=\"Kai Greene i njegov neispunjen san o osvajanju titule Mr. Olympia&nbsp;\">Kai Greene i njegov neispunjen san o osvajanju titule Mr. Olympia&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/#Kai_Greene_i_njegov_plan_treninga\" title=\"Kai Greene i njegov plan treninga\">Kai Greene i njegov plan treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/#Plan_treninga\" title=\"Plan treninga&nbsp;\">Plan treninga&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.hr\/blog\/kai-greene-njegov-plan-treninga-i-prehrana\/#Kai_Greene_prehrambeni_plan\" title=\"Kai Greene prehrambeni plan\">Kai Greene prehrambeni plan<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Profesionalni bodibilder Kai Greene iz Brooklyna&nbsp;<strong>hvali se za vrijeme natjecanja te\u017einom 116 do 121 kilograma.&nbsp;<\/strong>Njegova prsa imaju obod 148 cm, noge 85 cm a ruke 56 cm. Naime, to je samo par interesantnih stvari koje \u0107ete o Kaiu Greene-u saznati u ovome \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kai Greene postao je poznat i stekao je svoj renome 2009. godine na natjecanju Arnold Classic gdje je samo za jedan bod proma\u0161io prvo mjesto. Tako\u0111er je osvojio drugo mjesto u natjecanju Mr. Olympia 2012., 2013. i 2014. godine gdje ga je nadma\u0161io Phil Heath. Trenutno ima svoj vlastiti brand suplemenata i fitness odje\u0107e&nbsp;<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=\"Tko_je_Kai_Greene\"><\/span>Tko 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>&nbsp;Autor fotografije: 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 se rodio u Brooklynu,&nbsp;New York.&nbsp;<strong>Kada mu je bilo \u0161est godina&nbsp;<\/strong><strong>zavr\u0161io je<\/strong><strong>&nbsp;zbog svog problemati\u010dnog pona\u0161anja u siroti\u0161tu.&nbsp;<\/strong>Tijekom sljede\u0107ih 10 godina prolazio je iz jednog siroti\u0161ta u drugo i mijenjao je skrbni\u010dke obitelji. Upravo u ovom razdoblju svog \u017eivota na\u0161ao je u vje\u017ebanju i dizanju te\u0161kih utega svoje uto\u010di\u0161te. Osim toga da je ve\u0107 od po\u010detka bio veoma dobar u kulturizmu,&nbsp;<strong>njegova je velika strast bilo crtanje.&nbsp;<\/strong>Ova dva razli\u010dita svijeta na kraju su se srela zahvaljuju\u0107i tomu da je po\u010deo pretvarati svoje tijelo.&nbsp;<strong>Preko fizi\u010dkih promijena&nbsp;<\/strong>koje je zapa\u017eao na sebi&nbsp;<strong>bio je sposoban bolje shvatiti prostor, kretanje i detalje.&nbsp;<\/strong>Sve ove spoznaje primjenjuje do dan danas kod crtanja svojih slika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegov porast i razvoj koji se nije mogao ne zapaziti privukao je pa\u017enju njegove u\u010diteljice engleskog jezika u sedmom razredu. Zbog toga \u0161to je njegovo pona\u0161anje u osnovnoj \u0161koli bilo vi\u0161e nego lo\u0161e, predlo\u017eila je Kaiu mogu\u0107nost&nbsp;<strong>natjecati se u tinejd\u017eerskom bodibilderskom natjecanju.&nbsp;<\/strong>Zahvaljuju\u0107i njegovoj zapanjenosti i \u010de\u017enji usporediti svoju figuru s ostalim natjecateljima njegovih godina postao je kulturizam za Kaia alatka koja ga je kontrolirala i pomagala mu suzdr\u017eavati se.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Po\u010detak bodibilderske karijere&nbsp;<strong>pomogao mu je ste\u0107i samopouzdanje i uvjerenost u svoje sposobnosti.&nbsp;<\/strong>Tada se na\u0161ao na mjestu koje je bilo njegov drugi dom i obrazovni bodibilderski institut &#8211;&nbsp;<strong>5th Avenue Gym<\/strong>. Teretana u prostorima podruma bila je mjesto gdje je Kai sreo jedne od najimpresivnijih naturalnih bodibildera. Neki od njih bili su na primjer&nbsp;<strong>Carmi Smith, Kenny Hall<\/strong>&nbsp;ili&nbsp;<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>Prije nego \u0161to je napunio 19 godina Kai je postao PRO bodibilder i bio je&nbsp;<strong>najmla\u0111i naturalni PRO bodibilder na svijetu.&nbsp;<\/strong>Upravo njegov PRO status osigurao mu je sudjelovanje u mnogim natjecanjima zahvaljuju\u0107i \u010demu&nbsp;<strong>je pomaknuo svoju bodibildersku karijeru na novu razinu.<\/strong><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>&nbsp;Autor fotografije: 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=\"36058,49009,47623,53680,46021,36310,48997,46027,36229,8344\" ><\/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_i_njegovi_uspjesi\"><\/span>Kai Greene i njegovi uspjesi<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>&nbsp;Autor fotografije: 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-120fbfe1-e39e-4d00-b42c-2bb89da4d169\"><li>1994 NGA American Nationals<\/li><li>1996 WNBF Pro Natural Worlds \u2013 1.mjesto<\/li><li>1997 NPC Team Universe Championships \u2013 2.mjesto<\/li><li>1998 NPC Team Universe Championships \u2013 3.mjesto<\/li><li>1999 World Amateur Championships \u2013 6.mjesto<\/li><li>1999 NPC Team Universe Championships \u2013 1.mjesto<\/li><li>2005 New York Pro \u2013 14.mjesto<\/li><li>2006 superman Pro \u2013 20.mjesto<\/li><li>2006 Shawn Ray Colorado Pro\/Am Classic \u2013 14.mjesto<\/li><li>2007 New York Pro \u2013 6.mjesto<\/li><li>2007 Keystone Pro Classic \u2013 3.mjesto<\/li><li>2007 Shawn Ray Colorado Pro\/Am Classic \u2013 1.mjesto<\/li><li>2008 New York Pro \u2013 1.mjesto<\/li><li>2008 Arnold Classic \u2013 3.mjesto<\/li><li>2009 Australian Pro Grand Prix \u2013 1.mjesto<\/li><li>2009 Arnold Classic \u2013 1.mjesto<\/li><li>2009 Mr. Olympia \u2013 4.mjesto<\/li><li>2010 Arnold Classic \u2013 1.mjesto<\/li><li>2010 Australian Pro Grand Prix \u2013 1.mjesto<\/li><li>2010 Mr. Olympia \u2013 7.mjesto<\/li><li>2011 New York Pro \u2013 1.mjesto<\/li><li>2011 Mr. Olympia \u2013 3.mjesto<\/li><li>2011 Sheru Classic \u2013 3.mjesto<\/li><li>2012 Mr. Olympia \u2013 2.mjesto<\/li><li>2012 Sheru Classic \u2013 2.mjesto<\/li><li>2013 Mr. Olympia \u2013 2.mjesto<\/li><li>2013 Arnold Classic Europe \u2013 2.mjesto<\/li><li>2013 EVL&#8217;s Prague Pro \u2013 1.mjesto<\/li><li>2014 Mr. Olympia \u2013 2.mjesto<\/li><li>2016 Arnold Classic \u2013 1.mjesto<\/li><li>2016 Arnold Classic Australia \u2013 1.mjesto<\/li><li>2016 Arnold El Cl\u00e1sico Brazil \u2013 1.mjesto<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kai_Greene_i_njegov_neispunjen_san_o_osvajanju_titule_Mr_Olympia\"><\/span>Kai Greene i njegov neispunjen san o osvajanju titule Mr. Olympia&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai Greene bio je&nbsp;<strong>2015. godine jedan od favorita za osvajanje presti\u017ene bodibilderske nagrade<\/strong><strong>&nbsp;Mr. Olympia.<\/strong>&nbsp;No me\u0111utim, umjesto osvajanja titule&nbsp;<strong>bio je isklju\u010den iz natjecanja i bilo mu je zabranjeno sudjelovati u sljede\u0107im zbivanjima Mr. Olympia. <\/strong>No stvaran razlog nije javnosti bio poznat, neki govore da je upetljana Kaieva pro\u0161lost, neki da su razlog bile sva\u0111e zbog Kaievog branda. Sa suzama u o\u010dima saop\u0107io je svojim fanovima preko videa na YouTube-u da je bio iz natjecanja isklju\u010den:<\/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>\u201cNe\u0107ete dospjeti ovako daleko, ne\u0107ete sti\u0107i do ove to\u010dke i onda jednostavno zavr\u0161iti. <\/em><\/strong><\/span><\/p>\n\n\n\n<p><strong><em>To se ne\u0107e desiti. Nisam \u017ertva, nisam&#8230; Oni me ne\u0107e slomiti. Ne\u0107u da pri\u010dam negativno ni o kome. Ne\u0107u da pri\u010dam negativno ni o \u010demu sljede\u0107em. Mogu Vam samo re\u0107i da ovdje toga ima mnogo vi\u0161e&#8230;vi\u0161e nego \u0161to sam sposoban re\u0107i.<\/em><\/strong><strong><em>\u201c&nbsp;<\/em><\/strong><span style=\"color: #339966;\"><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>Cijeli video mo\u017eete pogledati ovdje:<\/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-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 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_i_njegov_plan_treninga\"><\/span>Kai Greene i njegov plan treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osnovna stvar kod treninga jeste povezanost<strong>&nbsp;Va\u0161eg uma i Va\u0161ih mi\u0161i\u0107a.&nbsp;<\/strong>Ako se spremate za bodibildersko natjecanje,&nbsp;na primjer&nbsp;<strong>poziranje<\/strong>&nbsp;bi trebalo biti&nbsp;<strong>sastavni dio Va\u0161eg treninga.&nbsp;<\/strong>Ba\u0161 to mo\u017ee pomo\u0107i da Va\u0161i mi\u0161i\u0107i i Va\u0161 um &#8220;govore&#8221; istim jezikom.&nbsp;<strong>Kai je znao napraviti 100 press vje\u017ebi dnevno&nbsp;<\/strong>zahvaljuju\u0107i \u010demu je uspio povezati svoj um i tijelo na taj na\u010din da je svaki dan opteretio istu mi\u0161i\u0107nu partiju.&nbsp;<strong>Tako se i njegov um navikao&nbsp;<\/strong>i bio je spreman za sljede\u0107i trening.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite biti sposobni zbilja provje\u017ebati svoje mi\u0161i\u0107e&nbsp;<strong>morate slijediti svoj osje\u0107aj.&nbsp;<\/strong>Kako je Kai znao prezentirati &#8211;&nbsp;<strong>te\u017eina je samo alatka kojom upravljate.&nbsp;<\/strong>Usredoto\u010diti se samo na podizanje utega nema nikakav smisao. Kao \u0161to smo ve\u0107 spomenuli, trebali biste se potpuno koncentrirati samo na to da \u0161to najvi\u0161e pogodite svoje mi\u0161i\u0107e. Ne usredoto\u010davajte se na te\u017einu koju podi\u017eete.&nbsp;<strong>Veoma je bitno poznavati svoje tijelo i razumjeti ga.&nbsp;<\/strong>Upravo to Vam mo\u017ee pomo\u0107i u do\u017eivljavanju osje\u0107aja da li ste mi\u0161i\u0107 pogodili ili ne.&nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/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 zapo\u010dinje svaki svoj trening sa vje\u017ebom u trajanju od 15 do 20 minuta koja je usredoto\u010dena na trbuh i stre\u010ding.&nbsp;<\/strong>Govori da je trbuh neodvojiv sastavni dio svake vje\u017ebe i upravo zbog toga je potrebno &#8220;probuditi&#8221; ga prije treninga. Kai za razliku od mnogo svojih bodibilderskih kolega&nbsp;<strong>ne vjeruje u trening s te\u0161kim utezima i malim brojem ponavljanja.&nbsp;<\/strong>Usredoto\u010dava se na trening s velikim brojem ponavljanja i lak\u0161im utezima, jer je uvjeren da ba\u0161 to osigurava maksimalan porast mi\u0161i\u0107a preko povezivanja uma i mi\u0161i\u0107a.<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=\"Plan_treninga\"><\/span>Plan treninga&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\">Dan 1: Grudi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pullover s jednoru\u010dnim utegom na klupi: 3 serije po&nbsp;20, 15 i 12 ponavljanja<\/li><li>Press na kosoj klupi naglava\u010dke s utegom: 3 serije po 20, 15 i 12 ponavljanja<\/li><li>Press na ravnoj klupi s utegom: 3 serije po 20, 15 i 12 ponavljanja<\/li><li>Press na kosoj klupi s jednoru\u010dnim utezima ili ra\u0161irivanje ruku:&nbsp;3 serije po 20, 15 i 12 ponavljanja<\/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\">Dan 2: Biceps\/ Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Koncentrirana biceps podizanja s utegom: 4&nbsp;serije po 10 do 12 ponavljanja<\/li><li>Biceps podizanje s jednoru\u010dnim utezima stoje\u0107ki: 4 serije po 8 do 10 ponavljanja<\/li><li>Biceps podizanje na kosoj klupi s jednoru\u010dnim utegom: 4 serije po 8 do 10 ponavljanja<\/li><li>Obrnuto biceps podizanje (s hvatanjem odozgo) s utegom: 4 serije po 8 do 10 ponavljanja<\/li><li>Biceps podizanje s velikim utegom, koncentrirajte se na gornju fazu: 4 serije po 8 do 10 ponavljanja<\/li><li>Kickback s jednoru\u010dnim utezima: 3 serije po&nbsp;20,15 i 12 ponavljanja<\/li><li>Savijanje s jednoru\u010dnim utezima iza glave stoje\u0107ki u 90\u00b0 ugao: 3 serije po&nbsp;20,15 i 12 ponavljanja<\/li><li>Spu\u0161tanje kolotura tricepsom:3 serije po 20,15 i 12 ponavljanja<\/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\">Dan 3: Noge<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Podizanje nogu naprijed: 3 serije po 15 do 20 ponavljanja<\/li><li>\u010cu\u010dnjevi: 3 serije po12 do 15&nbsp;ponavljanja<\/li><li>Premije\u0161tanje tjelesne te\u017eine na vrhove prstiju stoje\u0107ki: 4 serije po 20&nbsp;ponavljanja<\/li><li>Leg Press: 3 serije po 12 do 15&nbsp;ponavljanja<\/li><li>\u010cu\u010dnjevi s utegom odzada &#8211; obrnuto mrtvo dizanje:&nbsp;3 serije po 12 do 15 ponavljanja<\/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\">Dan 4: Le\u0111a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Privla\u010denje utega prema trupu u sagnutom polo\u017eaju s hvatanjem odozdo: 3 serije po 10&nbsp;ponavljanja<\/li><li>Spu\u0161tanje gornjeg kolotura ispred glave: 3 serije po 12&nbsp;ponavljanja<\/li><li>Privla\u010denje jednoru\u010dnog utega prema trupu uz naslon u sagnutom polo\u017eaju:&nbsp;3 serije po 12 do 15 ponavljanja<\/li><li>Privla\u010denje kolotura sjede\u0107ki &#8211; veslanje: 3 serije po 10&nbsp;ponavljanja<\/li><li>Privla\u010denje utega prema grudima u sagnutom polo\u017eaju s T-dr\u017ea\u010dem:&nbsp;3 serije po 12 do 15 ponavljanja<\/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\">Dan 5: Ramena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Arnold press s jednoru\u010dnim utezima: 3 serije po 12 do 15&nbsp;ponavljanja<\/li><li>Press s utegom iza glave sjede\u0107ki:&nbsp;3 serije po 12 do 15&nbsp;ponavljanja<\/li><li>Slijeganje ramenima s jednoru\u010dnim utezima:&nbsp; 3 serije po 12 do 15&nbsp;ponavljanja<\/li><li>Press s utegom ispred glave stoje\u0107ki:&nbsp;3 serije po 12 do 15&nbsp;ponavljanja<\/li><li>Podizanje ispru\u017eenih ruku ustranu s jednoru\u010dnim utezima:&nbsp;3 serije po 12 do 15&nbsp;ponavljanja<\/li><li>Privla\u010denje jednoru\u010dnih utega prema bradi:&nbsp;3 serije po 12 do 15&nbsp;ponavljanja<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dan 6 i 7: Regeneracija<\/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\">Pogledajte video Kaia Greene-a <strong>i njegovog plana treninga:<\/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-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 wp-block-embed-\u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u0435-\u043d\u0430-\u0432\u0433\u0440\u0430\u0436\u0434\u0430\u043d\u0438\u044f\u0442\u0430 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_prehrambeni_plan\"><\/span>Kai Greene prehrambeni plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kai se pridr\u017eava stroge dijete koja sadr\u017ei 1,5 g proteina na kilogram njegove mi\u0161i\u0107ne mase i 0,5 grama zdravih masti na gram njegove tjelesne te\u017eine.&nbsp;<strong>Svoj proteinski napitak pije najkasnije 30 minuta prije treninga.&nbsp;<\/strong>Preferira kompleksne ugljikohidrate koji imaju ni\u017ei glikemijski indeks.&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\">Obrok 1:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>12 bjelanjaka<\/li><li>\u00bc nastruganog sira \u010dedar&nbsp;<\/li><li>2 mlada luka<\/li><li>2 kri\u0161ke kruha Ezekiel<\/li><li>1 komad vo\u0107a, na primjer jabuka<\/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\">Obrok 2:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>2 mjerice vanilin proteina&nbsp;<\/li><li>1 \u0161alica borovnica&nbsp;<\/li><li>1 \u0161aka badema<\/li><li>1 \u0161alica mlijeka od vanilijue i badema ili kokosovog mlijeka<\/li><li>1 \u0161alica vode<\/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\">Obrok 3:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 grama stejka na ra\u017enju<\/li><li>1 raj\u010dica<\/li><li>\u00bd krastavca<\/li><li>1 \u017elica maslinovog ulja<\/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\">Obrok 4:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>170 grama pile\u0107ih prsa<\/li><li>1\/3 \u0161alice quinoe<\/li><li>2 oraha<\/li><li>su\u0161ene brusnice<\/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\">Obrok 5:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>140 grama tune s 200 g bakalara<\/li><li>2 \u017elice parmezana<\/li><li>2 slatka krumpira srednje veli\u010dine<\/li><li>1 \u017elica maslaca<\/li><li>4 stabljike \u0161paroge<\/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>Koje je Va\u0161e mi\u0161ljenje o Kaiu Greene-u? Je li Vas zainteresirao njegov prehrambeni plan i plan treninga? Napi\u0161ite nam Va\u0161 odgovor u komentar, a u slu\u010daju da Vam se \u010dlanak svidio podijelite ga s prijateljima.<\/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 je svjetski priznat bodibilder. Motivirajte se njegovim prehrambenim planom i planom treninga kao i uspjesima u svijetu fitness-a.<\/p>\n","protected":false},"author":25,"featured_media":405966,"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":[7784],"tags":[6884,7670,7352,7256],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329765","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-motivacija-hr","9":"tag-poznati-sportasi-hr","10":"tag-prehrana-hr","11":"tag-trening-snage-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kai Greene , njegov plan treninga i prehrana - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kai Greene je svjetski priznat bodibilder. 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