{"id":329800,"date":"2016-02-17T06:26:00","date_gmt":"2016-02-17T05:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329800"},"modified":"2025-05-06T10:16:45","modified_gmt":"2025-05-06T08:16:45","slug":"dwayne-johnson-the-rock-treningovy-plan-strava","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/","title":{"rendered":"Tr\u00e9nujte ako Dwayne &#8220;The Rock&#8221; Johnson"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/#The_Rock_a_jeho_ranne_sialenstvo\" title=\"The Rock a jeho rann\u00e9 \u0161ialenstvo\">The Rock a jeho rann\u00e9 \u0161ialenstvo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/#Dvihanie_zavazia\" title=\"Dv\u00edhanie z\u00e1va\u017eia\">Dv\u00edhanie z\u00e1va\u017eia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/#Vzdy_fit_pre_film\" title=\"V\u017edy fit pre film\">V\u017edy fit pre film<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/#Ked_sa_den_konci\" title=\"Ke\u010f sa de\u0148 kon\u010d\u00ed\">Ke\u010f sa de\u0148 kon\u010d\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/#Dwayne_The_Rock_Johnson_a_jeho_treningovy_plan\" title=\"Dwayne The Rock Johnson a jeho tr\u00e9ningov\u00fd pl\u00e1n\">Dwayne The Rock Johnson a jeho tr\u00e9ningov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/#Stravovanie_s_Dwaynom\" title=\"Stravovanie s&nbsp;Dwaynom\">Stravovanie s&nbsp;Dwaynom<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Meno Dwayne \u201cThe Rock\u201c Johnson azda netreba nikomu predstavova\u0165. Je to americk\u00fd <strong>profesion\u00e1lny wrestler a herec<\/strong>, ktor\u00fd ve\u013emi dobre vie \u010do to stoj\u00ed dosta\u0165 sa na vrchol. Spoznajte<strong>&nbsp;tajomstv\u00e1 jeho \u00faspechu<\/strong>, ktor\u00e9 m\u00f4\u017eete aplikova\u0165 aj na svoj \u017eivot a pribl\u00ed\u017eia v\u00e1s k va\u0161im <strong>fitness aj \u017eivotn\u00fdm cie\u013eom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"642\" height=\"899\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403936\" style=\"width:554px;height:775px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait.jpg 642w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Dwayne_The_Rock_Johnson_2009_street_portrait-286x400.jpg 286w\" sizes=\"auto, (max-width: 642px) 100vw, 642px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: David Shankbone<br>https:\/\/commons.wikimedia.org\/wiki\/File:Dwayne_The_Rock_Johnson_2009_street_portrait.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-text-align-left\">S\u00fa <strong>4 hodiny r\u00e1no a&nbsp;slnko e\u0161te len za\u010d\u00edna vych\u00e1dza\u0165<\/strong> nad luxusn\u00fdmi Landmark Ranch Estates, na Floride. V\u00e4\u010d\u0161ina rezidentov \u017eij\u00faca v&nbsp;tejto obytnej oblasti \u2013 vr\u00e1tane NFL cornerbacka menom Asante Samuel a&nbsp;New York Jets wide receiver-a menom Brandon Marshall \u2013 s\u00fa v&nbsp;ich multimili\u00f3nov\u00fdch domoch st\u00e1le skryt\u00ed v posteli, aby zachytili e\u0161te zop\u00e1r cenn\u00fdch hod\u00edn sp\u00e1nku. Zatia\u013e, \u010do v\u00e4\u010d\u0161ina \u013eud\u00ed v&nbsp;tejto oblasti e\u0161te sp\u00ed, hollywoodska superstar a&nbsp;profesion\u00e1lny z\u00e1pasn\u00edk na polovi\u010dn\u00fd \u00fav\u00e4zok Dwayne \u201cThe Rock\u201c Johnson je u\u017e&nbsp;<strong>najmenej pol hodinu na noh\u00e1ch<\/strong>, na\u0165ahuje si svaly, oblieka oble\u010denie na cvi\u010denie, <strong>aby sa pripravil na svoj tradi\u010dn\u00fd rann\u00fd ritu\u00e1l<\/strong>. Ke\u010f vst\u00fapi na verandu, zhlboka sa nad\u00fdchne, aby naplnil p\u013e\u00faca \u010derstv\u00fdm vzduchom Floridy a&nbsp;<strong>usmeje sa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len \u010do sa za\u010dn\u00fa pouli\u010dn\u00e9 svetl\u00e1 vyp\u00edna\u0165, Dwayne u\u017e be\u017e\u00ed pozd\u013a\u017e vysok\u00fdch paliem. Hudba mu reve zo sl\u00fachadiel, a uvedomuje si, \u017ee <strong>ho niekto m\u00f4\u017ee nazva\u0165 \u0161ialen\u00fdm<\/strong>, ale ako s\u00e1m tvrd\u00ed, toto je <strong>odhodlanie<\/strong>, ktor\u00e9 ho dr\u017e\u00ed vo forme, a ktor\u00e9 <strong>z&nbsp;neho urobilo jedn\u00e9ho z&nbsp;najvyh\u013ead\u00e1vanej\u0161\u00edch ak\u010dn\u00fdch hviezd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>Ka\u017edodenn\u00e9 rann\u00e9 kardio cvi\u010denie<\/strong>&nbsp;je iba mal\u00e9 ozuben\u00e9 koliesko v&nbsp;jeho dobre naolejovanom stroji, ktor\u00fd je Rockov tr\u00e9ningov\u00fd re\u017eim. Aby dosiahol t\u00fato postavu, <strong>str\u00e1vil v\u00e4\u010d\u0161inu \u017eivota pracovan\u00edm na nej<\/strong>. Svedomito sa dr\u017e\u00ed <strong>pr\u00edsneho tr\u00e9ningov\u00e9ho a&nbsp;stravovacieho pl\u00e1nu.&nbsp;<\/strong>Aby ste plne ocenili ako tvrdo na sebe pracuje, a <strong>v akej perfektnej kond\u00edcii<\/strong> na ak\u00fako\u013evek rolu sa nach\u00e1dza, pozrite si jeho be\u017en\u00fdch 24 hod\u00edn.<\/p>\n<\/div>\n<\/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=\"The_Rock_a_jeho_ranne_sialenstvo\"><\/span>The Rock a jeho rann\u00e9 \u0161ialenstvo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Johnsonov beh je intenz\u00edvny. Jeho tielko je tak mokr\u00e9 od potu, \u017ee by sa dalo \u017em\u00fdka\u0165. Zatia\u013e \u010do n\u00e1pad vsta\u0165 skoro, kv\u00f4li rann\u00e9mu cvi\u010deniu sa jav\u00ed pre v\u00e4\u010d\u0161inu \u013eud\u00ed ako no\u010dn\u00e1 mora, Dwayne ver\u00ed, \u017ee <strong>tr\u00e9novanie na prelome svitania<\/strong> <strong>ho spr\u00e1vne nastav\u00ed<\/strong> po zvy\u0161ok cel\u00e9ho d\u0148a.<em>\u201eMilujem rann\u00e9 tvrd\u00e9 tr\u00e9ningy takto skoro, aby som za\u010dal de\u0148 spr\u00e1vnou nohou, a&nbsp;to psychicky aj fyzicky<\/em>\u201c<strong> hovor\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201eV z\u00e1vislosti od toho, pre ak\u00fa rolu tr\u00e9nujem, si zvy\u010dajne d\u00e1m 30-50 min\u00fat na eliptickom trena\u017e\u00e9ri. Je to hne\u010f prv\u00e1 vec z r\u00e1na, a\u017e potom zjem ra\u0148ajky.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa zmie\u0148uje o svojom rannom jedle, na jeho tv\u00e1ri <strong>sa mu zableskne mili\u00f3nov\u00fd \u00fasmev<\/strong>. Ak existuje nie\u010do, \u010do ho bav\u00ed viac ako<strong> tr\u00e1venie \u010dasu v&nbsp;posil\u0148ovni<\/strong>&nbsp;a&nbsp;zab\u00e1vanie fan\u00fa\u0161ikov \u2013 \u010di u\u017e je na striebornom pl\u00e1tne alebo v&nbsp;z\u00e1pasn\u00edckom ringu \u2013 tak je to<strong> jedenie<\/strong>. Samozrejme, v\u017edy sa uist\u00ed, \u017ee \u010doko\u013evek \u010do do tela d\u00e1, mu pom\u00f4\u017ee pri pod\u00e1van\u00ed najlep\u0161\u00edch v\u00fdkonov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201e<em>Jedzte m\u00fadro. V\u0161eobecne jem 5 jed\u00e1l denne. Som v\u017edy pripraven\u00fd, organizovan\u00fd a <strong>v\u0161etko m\u00e1m napl\u00e1novan\u00e9 dopredu <\/strong>pod\u013ea toho, \u010do chcem dosiahnu\u0165. Oby\u010dajne za\u010d\u00ednam de\u0148 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dz\u00edm<\/a><a class=\"ek-link\" href=\"\/blog?tag=hovadzie\"> <\/a>a ovsen\u00fdmi vlo\u010dkami na ra\u0148ajky,\u201c <\/em>vysvet\u013euje<em>. \u201e\u010eal\u0161ie hlavn\u00e9 jedl\u00e1 v mojej strave zah\u0155\u0148aj\u00fa kura, steak fillety, vaje\u010dn\u00e9 bielka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/ovsene-vlocky\/\">ovsen\u00e9 vlo\u010dky<\/a>, brokolicu, platesu, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\">ry\u017eu<\/a>, pe\u010den\u00fd zemiak, listov\u00e9 \u0161al\u00e1ty, papriky, huby a cibule a potom kaze\u00ednov\u00fd prote\u00edn.\u201c<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"890\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403951\" style=\"width:843px;height:668px\" title=\"Co j\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-1124x890.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena-400x317.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/The_Rock_vs_John_Cena.jpg 1136w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dvihanie_zavazia\"><\/span>Dv\u00edhanie z\u00e1va\u017eia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Nesk\u00f4r sed\u00ed vo svojej ob\u013e\u00fabenej floridskej posil\u0148ovni <strong>na plochej lavi\u010dke s&nbsp;dvoma 45 kg jednor\u00fa\u010dkami<\/strong>. Okrem h\u0155stky rann\u00fdch vt\u00e1\u010dat cvi\u010diacich drepy, m\u0155tve \u0165ahy a&nbsp;plyometrick\u00e9 cviky, <strong>je posil\u0148ov\u0148a prakticky pr\u00e1zdna<\/strong>. Doprev\u00e1dza ju len zvuk \u0161tyroch ve\u013ek\u00fdch repr\u00e1kov. Ke\u010f \u017eijete <strong>chaotick\u00fd a&nbsp;zanepr\u00e1zdnen\u00fd \u017eivot<\/strong> ako Johnson, pokojn\u00fd \u010das m\u00f4\u017ee by\u0165 ve\u013emi vz\u00e1cny. S&nbsp;nik\u00fdm v okol\u00ed, kto by ho ob\u0165a\u017eoval alebo si p\u00fdtal autogram, sa m\u00f4\u017ee <strong>\u00faplne s\u00fastredi\u0165<\/strong> na to, aby dal do \u017eeleza v\u0161etko, \u010do je pre neho <strong>centrom jeho \u010dasto bl\u00e1zniv\u00e9ho \u017eivota.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201eTr\u00e9ning je moja terapia a&nbsp;<strong>je to lacnej\u0161ie ako psychiater<\/strong>. \u00daprimne, nedok\u00e1\u017eem si predstavi\u0165 \u017eivot bez tr\u00e9ningu a&nbsp;pre dosiahnutie v\u00fdsledkov \u2013 ako pri v\u0161etkom v&nbsp;\u017eivote, obzvl\u00e1\u0161\u0165 pri tr\u00e9novan\u00ed \u2013 neexistuje \u017eiadna n\u00e1hrada za tvrd\u00fa pr\u00e1cu.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePo ra\u0148ajk\u00e1ch sa d\u00e1m do pr\u00e1ce s&nbsp;pekn\u00fdm tr\u00e9ningom a trieskan\u00edm z\u00e1va\u017eia\u2013 <strong>epick\u00e1 boles\u0165, epick\u00e9 v\u00fdsledky<\/strong>. Kladiem d\u00f4raz na \u201espolu zv\u00ed\u0165azime\u201c a \u201etr\u00e9ningom k&nbsp;pokroku\u201c, tak\u017ee to zdie\u013eam aj prostredn\u00edctvom soci\u00e1lnych m\u00e9di\u00ed. Star\u00e1m sa o&nbsp;tr\u00e9ning ako o&nbsp;metaforu \u017eivota \u2013 <strong>nad\u0161enie, odhodlanie, t\u00fa\u017eba, pracovn\u00e1 etika, \u00faspech a&nbsp;zlyhanie<\/strong> \u2013 v\u0161etko v&nbsp;\u017eivote beriem.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson ur\u010dite ver\u00ed v&nbsp;praktizovanie toho, \u010do hl\u00e1sa. A to najm\u00e4, ke\u010f pr\u00edde na \u010das v&nbsp;posil\u0148ovni. Namiesto nasledovania <strong>mnoh\u00fdch tr\u00e9ningov\u00fdch rut\u00edn<\/strong>, uprednost\u0148uje nasledovanie odsk\u00fa\u0161an\u00e9ho a&nbsp;<strong>overen\u00e9ho kulturistick\u00e9ho modelu<\/strong> zdv\u00edhania \u0165a\u017ek\u00fdch v\u00e1h pravidelne, aby mal&nbsp;<strong>st\u00e1le svalov\u00e9 zisky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u201e<em>Tr\u00e9nujem <strong>6 dn\u00ed v&nbsp;t\u00fd\u017edni<\/strong> a&nbsp;oby\u010dajne r\u00e1no, ale v\u017edy to z\u00e1vis\u00ed od m\u00f4jho rozvrhu. Niekedy tr\u00e9nujem aj ve\u010der,\u201c<\/em> <strong>hovor\u00ed.<\/strong> <em>\u201eAle jednozna\u010dne preferujem rann\u00fd tr\u00e9ning. Na tr\u00e9ningoch odde\u013eujem \u010dasti tela: nohy, chrb\u00e1t, hrudn\u00edk, biceps a&nbsp;triceps. Kombinujem jednoru\u010dky, ve\u013ek\u00fa \u010dinku, lan\u00e1 a&nbsp;stroje.\u201c<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"899\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403966\" style=\"width:777px;height:674px\" title=\"Jak cvi\u010d\u00ed Dwayne &quot;The Rock&quot; Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1036px-The_Rock_2012-400x347.jpg 400w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:The_Rock_2012.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\"><em>\u201eM\u00f4j tr\u00e9ning sa kon\u0161tantne men\u00ed a&nbsp;prisp\u00f4sobuje, ale zv\u00e4\u010d\u0161a rob\u00edm <strong>4 s\u00e9rie po 12 opakovan\u00ed s&nbsp;oddychom 60-90 sek\u00fand.<\/strong> Nezab\u00e1vam sa v&nbsp;posil\u0148ovni. V\u017edy sa sna\u017e\u00edm, aby som bol najtvrd\u0161ie tr\u00e9nuj\u00faci \u010dlovek v miestnosti a&nbsp;uis\u0165ujem sa, \u017ee trieskam, aby som zasiahol do mojich najlep\u0161\u00edch schopnost\u00ed.&#8221;<\/em><\/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=\"Vzdy_fit_pre_film\"><\/span>V\u017edy fit pre film<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9novanie neznamen\u00e1 pre Dwayna iba to, <strong>aby vyzeral dobre bez tri\u010dka<\/strong>. Tr\u00e9nuje intenz\u00edvne, tak\u017ee dok\u00e1\u017ee urobi\u0165 to\u013eko k\u00faskov ako je len fyzicky mo\u017en\u00e9 a&nbsp;vyzeraj\u00fa \u010do najrealistickej\u0161ie. Vo filmovom trh\u00e1ku<em> \u201cFurious 7\u201c<\/em> a&nbsp;katastrofickom filme <em>\u201cSan Andreas\u201c<\/em>, bol Johnson zapojen\u00fd do nieko\u013ek\u00fdch z\u00e1bavn\u00fdch a&nbsp;fyzicky n\u00e1ro\u010dn\u00fdch k\u00faskov. Ako vysvet\u013euje po\u010das pop\u00edjania ve\u013ek\u00e9ho hrn\u010deka k\u00e1vy po jeho skorom tr\u00e9ningu, mal <strong>r\u00e1zny tr\u00e9ningov\u00fd pl\u00e1n<\/strong> pre minuloro\u010dn\u00fd film <em>\u201cHercules\u201c<\/em>, ktor\u00fd <strong>ho dostal do dobrej formy pre jeho nasleduj\u00face \u00falohy<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201e\u0160\u0165ast\u00edm je, \u017ee tieto filmy nadviazali na film Hercules, \u010do bola \u00faloha, kv\u00f4li ktorej som <strong>tr\u00e9noval a&nbsp;pracoval tak tvrdo<\/strong> ako e\u0161te pre ni\u010d in\u00e9. Bolo to <strong>8 mesiacov b\u00fachania a&nbsp;trieskania<\/strong>,\u201c spom\u00edna. \u201e\u017dil som s\u00e1m a&nbsp;uzamkol som sa \u010faleko v&nbsp;Budape\u0161ti na \u0161es\u0165 mesiacov po\u010das nat\u00e1\u010dania filmu Hercules a&nbsp;potom nasledovalo Furious 7 a San Andreas.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kv\u00f4li filmu San Andreas musel <strong>zna\u010dne zmeni\u0165 tr\u00e9ning,<\/strong> aby bol schopn\u00fd zvl\u00e1dnu\u0165 rolu, ktor\u00fa devastuj\u00face zemetrasenie v&nbsp;Californii vy\u017eaduje. To nebola \u013eahk\u00e1 \u00faloha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eV San Andreas hr\u00e1m prv\u00e9ho respondenta medzi LA hasi\u010dmi, a bolo <strong>neuverite\u013ene vzru\u0161uj\u00face<\/strong> pracova\u0165 s&nbsp;t\u00fdmito chlapmi a&nbsp;<strong>zladi\u0165 tr\u00e9ning a&nbsp;stravu<\/strong>, aby som zapasoval do tohto charakteru,\u201c<\/em> vysvet\u013euje. <em>\u201eT\u00e1to rola vy\u017eaduje ve\u013ea core sily, ve\u013ea som tr\u00e9noval s&nbsp;lanom, mal som vodn\u00e9 tr\u00e9ningy a&nbsp;tr\u00e9ningy s&nbsp;vlastnou v\u00e1hou. Ve\u013emi som si to u\u017eil a&nbsp;m\u00f4j re\u0161pekt pre chlapov, ktor\u00ed robia t\u00fato pr\u00e1cu enormne vzr\u00e1stol. S\u00fa to <strong>skuto\u010dn\u00ed hrdinovia<\/strong> v&nbsp;pravom slova zmysle.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Vo<em>&nbsp;<\/em>filme<em> Furious 7<\/em>&nbsp;Dwayne vedel, \u017ee ho \u010dak\u00e1 porovn\u00e1vanie<strong> s Jasonom Stathamom<\/strong>, pokia\u013e ide o fyzick\u00fd vzh\u013ead. Hoci je Johnson zvyknut\u00fd by\u0165 <strong>najv\u00e4\u010d\u0161\u00edm mu\u017eom na p\u013eaci<\/strong>, bol \u0161\u0165astn\u00fd, \u017ee mohol zdie\u013ea\u0165 \u017eiaru reflektorov so Stathamom v&nbsp;ich epick\u00fdch bitk\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eBitka, ktor\u00fa som mal s&nbsp;Jasonom Stathamom v&nbsp;\u00favodnej sc\u00e9ne bola skuto\u010dne o&nbsp;nie\u010dom inom. Bolo to ve\u013emi \u0161peci\u00e1lne. Po\u010das t\u00fdch v\u0161etk\u00fdch rokov som mal pr\u00edle\u017eitos\u0165 bojova\u0165 s&nbsp;mnoh\u00fdmi <strong>mu\u017emi s&nbsp;v\u00fdbornou reput\u00e1ciou,&nbsp;<\/strong>pokia\u013e ide o \u201chollywoodskych tuh\u00fdch chlapcov\u201c, ak\u010dn\u00fdch chlapcov a&nbsp;mu\u017eov akcie, ale Jason Statham bol naozaj riadny kus. Pri v\u0161etkej \u00facte vo\u010di chlapom, s&nbsp;ktor\u00fdmi som bojoval v&nbsp;minulosti na pl\u00e1tne,\u201c<\/em> <strong>hovor\u00ed Johnson<\/strong>. \u201e<em>To, \u010do Jason prin\u00e1\u0161a je autenticita. On to nie len\u017ee hr\u00e1, ke\u010f bojuje, on je absol\u00fatne d\u00f4veryhodn\u00fd. Jason je skuto\u010dne tvrd\u00fd chlap, verte mi.\u201c<\/em><\/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=\"Ked_sa_den_konci\"><\/span>Ke\u010f sa de\u0148 kon\u010d\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Ke\u010f sa de\u0148 bl\u00ed\u017ei ku koncu, The Rock \u0161of\u00e9ruje svoj gigantick\u00fd Ford F-150, aka <em>\u201e\u010dierna gorila\u201c<\/em>, dlhou k\u013eukatou cestou do svojho s\u00eddla. Napriek tomu, \u017ee je <strong>zn\u00e1my svojou n\u00e1kazlivou charizmou<\/strong>, Dwayne je pri prechode cez susedstvo tich\u00fd a&nbsp;zamyslen\u00fd. Napokon, v\u00e4\u010d\u0161ina \u013eud\u00ed <strong>nedostane \u0161ancu \u017ei\u0165 svoje sny<\/strong> a by\u0165 ak\u010dnou hviezdou, alebo si nen\u00e1jde \u010das a nedostane sa do \u017eivotnej formy. Napriek tomu, The Rock <strong>postavil kari\u00e9ru<\/strong> pr\u00e1ve na tomto. Je to nie\u010do, \u010do rob\u00ed r\u00e1d a nie\u010do, \u010do neust\u00e1le zlep\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Johnson zas a&nbsp;znovu uk\u00e1zal, pre\u010do sa nikto nepribl\u00ed\u017ei<strong>&nbsp;jeho levelu<\/strong>, ke\u010f hr\u00e1 neprekonate\u013en\u00e9ho ak\u010dn\u00e9ho hrdinu. <em>\u201eMilujem to\u201c<\/em>, <strong>hovor\u00ed s&nbsp;obrovsk\u00fdm \u00fasmevom na tv\u00e1ri<\/strong>. <em>\u201eVytv\u00e1ranie a&nbsp;udr\u017eiavanie t\u00fdchto druhov post\u00e1v si vy\u017eaduje pozornos\u0165 vo\u010di detailom, preto\u017ee niekedy mus\u00edte ubra\u0165 alebo naopak- prida\u0165 kardio, tr\u00e9nova\u0165 dvakr\u00e1t denne alebo prij\u00edma\u0165 viac \u010di menej kal\u00f3ri\u00ed. Je to v\u017edy o&nbsp;kon\u0161tantnom stave pr\u00fadenia, ktor\u00e9 to rob\u00ed skuto\u010dne vzru\u0161uj\u00facim.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dwayne_The_Rock_Johnson_a_jeho_treningovy_plan\"><\/span>Dwayne The Rock Johnson a jeho tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Cel\u00e9 roky Dwayne Johnson pracoval na tom, aby dosiahol telo, ak\u00e9 chc\u00fa ma\u0165 mu\u017ei, a&nbsp;ku ktor\u00e9mu chc\u00fa by\u0165 \u017eeny bli\u017e\u0161ie. Av\u0161ak tajomstvo jeho \u00faspechu je skuto\u010dne jednoduch\u00e9: <strong>dv\u00edha \u0165a\u017ek\u00e9 v\u00e1hy, tr\u00e9nuje tvrdo a&nbsp;\u010dasto<\/strong>. Pozrite si jeho uk\u00e1\u017ekov\u00fd tr\u00e9ningov\u00fd pl\u00e1n, a <strong>ak m\u00e1te odvahu<\/strong>, vysk\u00fa\u0161ajte ho, alebo <strong>si ho prisp\u00f4sobte pre dosiahnutie va\u0161ich cie\u013eov<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DE\u0147 1: NOHY<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 min\u00fat<\/p>\n\n\n\n<p>\u2022 V\u00fdpady do ch\u00f4dze s&nbsp;ve\u013ekou \u010dinkou: 4 s\u00e9rie, 25 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Leg press: 4 s\u00e9rie, 25 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Vystieranie predkolenia v&nbsp;sede (leg extension): 3 s\u00e9rie, 20 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Drep s obojru\u010dnou \u010dinkou: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken drep: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken drep na jednej nohe: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Rumunsk\u00fd m\u0155tvy \u0165ah: 4 s\u00e9rie, 10 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Zakop\u00e1vanie na pr\u00edstroji v&nbsp;sede: 3 s\u00e9rie, 20 opakovan\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Rozno\u017eovanie: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DE\u0147 2: CHRB\u00c1T<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 min\u00fat<\/p>\n\n\n\n<p>\u2022 Pr\u00ed\u0165ahy v&nbsp;sede cez horn\u00fa kladku: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Kr\u010denie ramien s&nbsp;ve\u013ekou \u010dinkou: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Pr\u00ed\u0165ahy v&nbsp;predklone jednoru\u010dnej \u010dinky: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 M\u0155tvy \u0165ah s obojru\u010dnou \u010dinkou: 3 s\u00e9rie, 10 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Zhyby so \u0161irok\u00fdm \u00fachopom: 3 s\u00e9rie do zlyhania<\/p>\n\n\n\n<p>\u2022 Dv\u00edhanie pliec s&nbsp;jednoru\u010dn\u00fdmi \u010dinkami: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Obr\u00e1ten\u00e9 pr\u00ed\u0165ahy na chrb\u00e1t: 3 s\u00e9rie do zlyhania<\/p>\n\n\n\n<p>\u2022 Hyperextenzie: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DE\u0147 3: RAMEN\u00c1<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 min\u00fat<\/p>\n\n\n\n<p>\u2022 Tlaky na ramen\u00e1 s&nbsp;jednoru\u010dkami: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Military press v&nbsp;stoji: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Predpa\u017eovanie s&nbsp;jednoru\u010dkami: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Rozpa\u017eovanie: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 S\u0165ahovanie kladky nadhmatom: 4 s\u00e9rie, 15 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Upa\u017eovanie v predklone na kladke: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DE\u0147 4: RUKY\/BRUCHO<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 min\u00fat<\/p>\n\n\n\n<p>\u2022 Bicepsov\u00fd zdvih s&nbsp;jednoru\u010dkami: 4 s\u00e9rie, 15 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Kladivov\u00fd zdvih s&nbsp;jednoru\u010dkami: 4 s\u00e9rie, 15 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Bicepsov\u00fd zdvih na lavi\u010dke v&nbsp;predklone: 4 s\u00e9rie do zlyhania<\/p>\n\n\n\n<p>\u2022 Tricepsov\u00e9 s\u0165ahy hornej kladky: 4 s\u00e9rie, 15 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Tricepsov\u00e9 extenzie sponad hlavy: 3 s\u00e9rie, 15 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Kliky na bradl\u00e1ch: 3 s\u00e9rie do zlyhania<\/p>\n\n\n\n<p>\u2022 Dv\u00edhanie n\u00f4h vo vise: 4 s\u00e9rie, 20 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Pr\u00ed\u0165ahy pliec k panve s \u00fachopom lana cez horn\u00fa kladku v k\u013eaku: 4 s\u00e9rie, 20 opakovan\u00ed\n<\/p>\n\n\n\n<p>\u2022 Rusk\u00fd twist: 4 s\u00e9rie 20 opakovan\u00ed<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DE\u0147 5: NOHY<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 min\u00fat<\/p>\n\n\n\n<p>\u2022 V\u00fdpady do ch\u00f4dze s&nbsp;ve\u013ekou \u010dinkou: 4 s\u00e9rie, 25 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Leg press: 4 s\u00e9rie, 25 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Vystieranie predkolenia v&nbsp;sede (leg extension): 3 s\u00e9rie, 20 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Drep s obojru\u010dnou \u010dinkou: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken drep: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Hacken drep na jednej nohe: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Rumunsk\u00fd m\u0155tvy \u0165ah: 4 s\u00e9rie, 10 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Zakop\u00e1vanie na pr\u00edstroji v&nbsp;sede: 3 s\u00e9rie, 20 opakovan\u00ed<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 Rozno\u017eovanie: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">DE\u0147 6: HRUDN\u00cdK<\/h3>\n\n\n\n<p>\u2022 Kardio: 30 \u2013 50 min\u00fat<\/p>\n\n\n\n<p>\u2022 Bench press s&nbsp;ve\u013ekou \u010dinkou: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Tlak na \u0161ikmej lavi\u010dke s&nbsp;jednoru\u010dkami: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Tlak na rovnej lavi\u010dke s&nbsp;jednoru\u010dkami: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Obojru\u010dn\u00e9 s\u0165ahovanie kladky na lavi\u010dke: 4 s\u00e9rie do zlyhania<\/p>\n\n\n\n<p>\u2022 Kladivov\u00e9 tlaky na lavi\u010dke: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p><strong>Extra:<\/strong><\/p>\n\n\n\n<p>\u2022 Obojru\u010dn\u00e9 s\u0165ahovanie protismernej kladky v stoji: 4 s\u00e9rie, 12 opakovan\u00ed<\/p>\n\n\n\n<p>\u2022 Kliky na bradl\u00e1ch: 4 s\u00e9rie do zlyhania<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">DE\u0147 7: ODDYCH<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stravovanie_s_Dwaynom\"><\/span>Stravovanie s&nbsp;Dwaynom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Rock tvrd\u00ed, \u017ee dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h a&nbsp;tvrd\u00fd tr\u00e9ning je len polovica boja pri budovan\u00ed svalov. Mus\u00edte konzumova\u0165 aj spr\u00e1vne jedlo. Pokia\u013e netr\u00e9nuje pre rolu ako Hercules, kv\u00f4li ktorej jedol 7 prote\u00ednov\u00fdch jed\u00e1l denne, dodr\u017eiava 5 jed\u00e1l denne vo svojom stravovacom re\u017eime.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 1<\/h3>\n\n\n\n<p>\u2022 Steak zo svie\u010dkovej \u2013 280 gramov<\/p>\n\n\n\n<p>\u2022 2 hrn\u010deky ovsen\u00fdch vlo\u010diek<\/p>\n\n\n\n<p>\u2022 3 vaje\u010dn\u00e9 bielka<\/p>\n\n\n\n<p>\u2022 1 vajce<\/p>\n\n\n\n<p>\u2022 Mel\u00f3nov\u00e1 \u0161\u0165ava \u2013 1 poh\u00e1r<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 2<\/h3>\n\n\n\n<p>\u2022 2 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie prsia<\/a><\/p>\n\n\n\n<p>\u2022 2 papriky<\/p>\n\n\n\n<p>\u2022 2 huby<\/p>\n\n\n\n<p>\u2022 3 hrn\u010deky brokolice<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1 prote\u00ednov\u00fd n\u00e1poj<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 3<\/h3>\n\n\n\n<p>\u2022 <a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" class=\"ek-link\">Losos <\/a>\u2013 220 gramov<\/p>\n\n\n\n<p>\u2022 8 \u0161pi\u010diek \u0161pargl\u00ed<\/p>\n\n\n\n<p>\u2022 2 vajcia<\/p>\n\n\n\n<p>\u2022 2 hrn\u010deky ry\u017ee<\/p>\n\n\n\n<p>\u2022 3 hrn\u010deky brokolice<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Jedlo 4<\/h3>\n\n\n\n<p>\u2022 Steak zo svie\u010dkovej \u2013 280 gramov<\/p>\n\n\n\n<p>\u2022 3 pe\u010den\u00e9 zemiaky<\/p>\n\n\n\n<p>\u2022 8 \u0161pi\u010diek \u0161pargl\u00ed<\/p>\n\n\n\n<p>\u2022 1 poh\u00e1r \u010derstvo od\u0161\u0165aven\u00e9ho pomaran\u010da<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jedlo 5<\/h3>\n\n\n\n<p>\u2022 <a title=\"kaze\u00ednov\u00fd prote\u00edn\" href=\"https:\/\/gymbeam.sk\/28-nocne-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kaze\u00ednov\u00fd prote\u00edn<\/a> 20 gramov<\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 10 vaje\u010dn\u00fdch bielkov (s&nbsp;paprikami,&nbsp;hubami a&nbsp;cibu\u013eou)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg\" alt=\"Dwayne Johnson\" class=\"wp-image-403981\" style=\"width:843px;height:632px\" title=\"Tr\u00e9nujtej ako Dwayne &quot;The Rock&quot; Johnson tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Simon Q.<br>https:\/\/commons.wikimedia.org\/wiki\/File:WWE_Wrestlemania_28_-_The_Rock_vs_John_Cena.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Zaujal v\u00e1s Dwayne &#8220;The Rock&#8221; Johnson? Prezrite si na\u0161e <strong>Fitness Facts.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dwayne Johnson l \u0160ampi\u00f3n wrestlingu, herec a mil\u00e1\u010dek dav\u016f l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/WZYidW-msHg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-left\">\u010co si mysl\u00edte o jeho postoji k \u017eivotu? In\u0161piroval v\u00e1s? Pode\u013ete sa s nami v koment\u00e1roch o <strong>svoje n\u00e1zory na tohto charizmatick\u00e9ho herca<\/strong>. V pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil alebo<strong> v\u00e1s in\u0161piroval, nev\u00e1hajte a podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ningov\u00fd pl\u00e1n a strava herca menom Dwayne &#8220;The Rock&#8221; Johnson. V \u010dl\u00e1nku n\u00e1jdete aj tajomstvo jeho \u00faspechu, v\u010faka ktor\u00e9mu sa pribl\u00ed\u017eite aj vy k svojim cie\u013eom.<\/p>\n","protected":false},"author":25,"featured_media":403917,"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":[7792],"tags":[6074,6137,6062,6167],"filter_section":[],"filter_attribute":[13042],"class_list":{"0":"post-329800","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-silovy-trening","10":"tag-trening","11":"tag-znami-sportovci","12":"filter_attribute-herci","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e9nujte ako Dwayne &quot;The Rock&quot; Johnson - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9ningov\u00fd pl\u00e1n a strava herca menom Dwayne &quot;The Rock&quot; Johnson. 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