{"id":379001,"date":"2022-06-23T10:41:15","date_gmt":"2022-06-23T08:41:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379001"},"modified":"2024-05-27T09:27:15","modified_gmt":"2024-05-27T07:27:15","slug":"rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/","title":{"rendered":"Rutina de antrenament \u0219i dieta lui Thor, a lui Superman \u0219i a altor staruri de la Hollywood"},"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\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Chris_Hemsworth\" title=\"Chris Hemsworth\">Chris Hemsworth<\/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\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Dwayne_Johnson\" title=\"Dwayne Johnson\">Dwayne Johnson<\/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\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Henry_Cavill\" title=\"Henry Cavill\">Henry Cavill<\/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\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Gal_Gadot\" title=\"Gal Gadot\">Gal Gadot<\/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\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Matthew_McConaughey\" title=\"Matthew McConaughey\">Matthew McConaughey<\/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\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Vin_Diesel\" title=\"Vin Diesel\">Vin Diesel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/rutina-de-antrenament-si-dieta-lui-thor-a-lui-superman-si-a-altor-staruri-de-la-hollywood\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ar fi pl\u0103cut s\u0103 ave\u021bi un corp ca al lui Chris Hemsworth, Henry Cavill sau Gal Gadot, nu-i a\u0219a? Aceast\u0103 dorin\u021b\u0103 v\u0103 este familiar\u0103? C\u00e2nd privi\u021bi aceste staruri de la Hollywood, probabil nu ve\u021bi fi singurii care s-au g\u00e2ndit vreodat\u0103 la a\u0219a ceva. Ace\u0219tia au unele dintre cele mai bune corpuri pe care le pute\u021bi vedea pe marile ecrane. Totu\u0219i, doar unele persoane realizeaz\u0103 c\u0103 nici m\u0103car celebrit\u0103\u021bile nu au ob\u021binut aceste corpuri incredibile gratuit sau \u00eentr-o lun\u0103. Fizicul lor este de multe ori rezultatul <strong>unui efort mare \u0219i al unui antrenament intens sub supravegherea celor mai buni antrenori \u0219i nutri\u021bioni\u0219ti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen multe cazuri, acest <strong>efort se depune pentru un rol specific,<\/strong> \u00een care aceste fe\u021be familiare ne arat\u0103 forma de via\u021b\u0103 a lui Thor, Superman, Femeia Fantastic\u0103 sau Hercule. Doar atunci se pot relaxa sau chiar lua \u00een greutate pentru un alt rol, cum am v\u0103zut \u00een cazul lui <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/christian-bale-regele-hollywoodului-in-ceea-ce-priveste-transformarile-corporale-extreme-care-aproape-si-a-dublat-greutatea-in-doar-6-luni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Christian Bale, care este unul dintre cei mai buni de la Hollywood \u00een ceea ce prive\u0219te schimb\u0103rile extreme<\/a>. \u00cen articolul de ast\u0103zi, vom analiza cum se ob\u021bin corpurile anumitor celebrit\u0103\u021bi de la Hollywood \u0219i cum arat\u0103 rutina lor brutal\u0103 la sal\u0103 \u0219i \u00een buc\u0103t\u0103rie.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Chris_Hemsworth\"><\/span>Chris Hemsworth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Thor<\/strong> este bine cunoscut ca lucr\u00e2nd din greu nu doar pe ecran, ci \u0219i \u00een spatele s\u0103u. De multe ori public\u0103 pe <a class=\"ek-link\" href=\"https:\/\/www.instagram.com\/chrishemsworth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Instagram<\/a> videoclipuri cu antrenamente foarte dificile &#8211; dintre care unele ar dobor\u00ee chiar \u0219i lupt\u0103torii experimenta\u021bi. Dar \u0219i deoarece actorii care interpreteaz\u0103 supereroi \u00een filmele Marvel trebuie s\u0103 fie \u00eentr-o form\u0103 excelent\u0103, iar dezvoltarea mu\u0219chilor este practic o necesitate pentru ei. Deci care este secretul siluetei sale? <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/1200px-Chris_Hemsworth_48470840671-1124x748.jpg\" alt=\"Chris Hemsworth\" class=\"wp-image-409728\" style=\"width:843px;height:561px\" title=\"Chris Hemsworth\"\/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Gage Skidmore<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Chris_Hemsworth_(48470840671).jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Chris_Hemsworth_(48470840671).jpg<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Antrenament<\/h3>\n\n\n\n<p>Cele mai multe surse sus\u021bin c\u0103 <strong>Chris se antreneaz\u0103 cam 60-90 minute, 5 zile pe s\u0103pt\u0103m\u00e2n\u0103. <\/strong>Se concentreaz\u0103 \u00een special pe<strong> exerci\u021bii complexe \u0219i<\/strong> <strong>pe interior,<\/strong> respect\u00e2nd \u00een acela\u0219i timp principiile metodelor tradi\u021bionale de antrenament de for\u021b\u0103. Obiectivul s\u0103u nu \u00eel reprezint\u0103 doar mu\u0219chii mari \u0219i ar\u0103to\u0219i, ci \u00een special <strong>func\u021bionalitatea \u0219i dexteritatea<\/strong> pe care Hemsworth le folose\u0219te \u00een cascadorii \u0219i \u00een via\u021ba de zi cu zi. Planul s\u0103u de antrenament presupune consecven\u021b\u0103, intensitate \u0219i pasiunea de a transforma multe calorii \u00een mu\u0219chi. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sub supravegherea antrenorului s\u0103u personal Luke Zocchi, face multe exerci\u021bii de trac\u021biune <strong>\u0219i se concentreaz\u0103 pe intensitate ridicat\u0103. <\/strong>Principalul obiectiv \u00eel reprezint\u0103 dezvoltarea mu\u0219chilor umerilor \u0219i bra\u021belor, \u00eentruc\u00e2t camera se concentreaz\u0103 mai mult pe partea superioar\u0103 a corpului lui Thor dec\u00e2t pe picioarele sale. Totu\u0219i, baza r\u0103m\u00e2ne un antrenament de for\u021b\u0103 complet cu gantere, pe care Chris \u00eel combin\u0103 cu alte activit\u0103\u021bi. \u00cen timpul antrenamentului, folose\u0219te \u0219i <a aria-label=\"fr\u00e2nghie battle rope (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/franghie-battle-rope-12-m-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fr\u00e2nghie battle rope<\/a>, care \u00eei dezvolt\u0103 rezisten\u021ba. De asemenea, folose\u0219te <a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mingi medicinale<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/banda-elastica-resistance-band-hard-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi elastice<\/a>. De regul\u0103 lucreaz\u0103 cu gantere <strong>\u00een 4 seturi de 15 repeti\u021bii. <\/strong>\u00cen cazul propriei greut\u0103\u021bi, <strong>opteaz\u0103 pentru 3\u20135 seturi de 10-20 repeti\u021bii. <\/strong>Dar, nu evit\u0103 nici cardio. Preferatul s\u0103u este AirBike \u0219i de obicei face c\u00e2teva sprinturi scurte, care \u00eei cresc ritmul cardiac \u0219i ard energia mai eficient. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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 is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>De dieta lui Chris Hemsworth are grij\u0103 chef Sergio Perera, cu care Thor a lucrat timp de mul\u021bi ani. \u00cen timpul acelor ani, au trecut prin multe gre\u0219eli \u0219i schimb\u0103ri ulterioare care func\u021bioneaz\u0103 perfect pentru corpul lui Chris. Planul s\u0103u alimentar <strong>este creat pentru a avea \u00een vedere s\u0103n\u0103tatea general\u0103 \u0219i suficien\u021bi nutrien\u021bi.<\/strong> Ziua lui Chris <strong>\u00eencepe de obicei cu un smoothie verde mare. <\/strong>Con\u021bine <strong>diferite tipuri de legume cu frunze \u0219i alte <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, fructe cu indice glicemic sc\u0103zut, <a aria-label=\"nuci \u0219i semin\u021be (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a> \u0219i un praf de sare de mare<\/strong> pentru echilibrarea electroli\u021bilor. <strong>De asemenea, folose\u0219te un amestec de <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rice-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orez<\/strong><\/a><strong>,&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maz\u0103re<\/strong><\/a><strong> \u0219i <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-proteine-din-canepa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteine din c\u00e2nep\u0103<\/strong><\/a> ca surs\u0103 de proteine.<strong>&nbsp;<\/strong>M\u0103n\u00e2nc\u0103 mult <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, ou\u0103, dar \u00eei place \u0219i pe\u0219tele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dieta sa con\u021bine \u0219i multe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/snacks-uri-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gust\u0103ri<\/a> \u0219i suplimente. Seara, de obicei ia ni\u0219te aminoacizi <strong><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong>&nbsp;<strong>cu <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziu <\/strong><\/a><strong>\u0219i <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/zinc-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zinc<\/strong><\/a> pentru a sus\u021bine regenerarea \u0219i a ajuta organismul s\u0103 se lini\u0219teasc\u0103 \u00eenainte de culcare. De asemenea, trebuie men\u021bionat c\u0103 \u00een timpul film\u0103rilor pentru Thor: Ragnarok \u0219i Avengers: Infinity War, Hemsworth a trecut la o diet\u0103 vegan\u0103. \u00cen ceea ce prive\u0219te caloriile, mai multe surse au men\u021bionat <strong>4000-4500 kcal pe zi. <\/strong>Totu\u0219i, acest num\u0103r se schimb\u0103 mult \u00een func\u021bie de obiectivele specifice ale antrenamentului prezent al lui Chris. Prin urmare, nu ar trebui s\u0103 \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi exact ca el. Presupunem c\u0103 ave\u021bi obiective pu\u021bin mai diferite \u0219i nu v\u0103 preg\u0103ti\u021bi pentru rolul de supererou \u00eentr-un film Marvel. <span style=\"color: #ff6600\" class=\"tadv-color\">[3] [23\u2013\u206024]<\/span><\/p>\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=\"8344,31256,36358,80965,85342\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Dwayne_Johnson\"><\/span>Dwayne Johnson<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unul dintre cei mai populari wrestleri \u00een trecut, acum un star de cinema, cunoscut ca The Rock. Majoritatea muritorilor obi\u0219nui\u021bi probabil nu vor ajunge niciodat\u0103 suficient de aproape de a avea un corp ca al lui Dwayne Johnson. Ridicarea de greut\u0103\u021bi a fost o parte integral\u0103 a vie\u021bii sale de la o v\u00e2rst\u0103 fraged\u0103. <strong>Aspectul musculos <\/strong>al lui Dwayne <strong>este rezultatul unui antrenament extrem de dificil <\/strong>timp de mul\u021bi ani. Desigur, genetica sa \u0219i structura corporal\u0103 general\u0103 joac\u0103 \u0219i ele un rol.<\/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-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/Evan_Mathis_and_Dwayne_Johnson-1124x843.jpeg\" alt=\"Dwayne Johnson\" class=\"wp-image-409743\" width=\"843\" height=\"632\" title=\"Dwayne Johnson\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Evan_Mathis_and_Dwayne_Johnson-1124x843.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Evan_Mathis_and_Dwayne_Johnson-400x300.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Evan_Mathis_and_Dwayne_Johnson-1536x1152.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Evan_Mathis_and_Dwayne_Johnson-2048x1536.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>sursa: <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Evan_Mathis_and_Dwayne_Johnson.JPG\" class=\"ek-link\"><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Evan_Mathis_and_Dwayne_Johnson.JPG\">https:\/\/commons.wikimedia.org\/wiki\/File:Evan_Mathis_and_Dwayne_Johnson.JPG<\/a><\/a><\/figcaption><\/figure><\/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 is-style-default\">Antrenament<\/h3>\n\n\n\n<p>Planul de antrenament al lui The Rock este conform cu <strong>practicile clasice de culturism. <\/strong>Implic\u0103 <strong>multe exerci\u021bii de for\u021b\u0103 pentru volum, inclusiv unele izolate,<\/strong> care atinge exact mu\u0219chii \u00een \u00eentregime din fiecare unghi. Este mare fan al antrenamentelor la aparatul de fitness \u0219i <strong>\u00eei place s\u0103-\u0219i schimbe prinderea <\/strong>pentru a ob\u021bine maximul din fiecare moment. Antrenamentele sale sunt foarte solicitante \u0219i, prin urmare, este necesar s\u0103 fie atent la o <strong>regenerare suficient\u0103. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De multe ori \u00ee\u0219i \u00eencepe ziua cu <strong>o or\u0103 de antrenament cardio,<\/strong> dup\u0103 care ia prima mas\u0103. Apoi, vor urma cam <strong>90 minute de antrenament de for\u021b\u0103 cu greut\u0103\u021bi. <\/strong>De obicei, <strong>se antreneaz\u0103 \u0219ase zile pe s\u0103pt\u0103m\u00e2n\u0103,<\/strong> \u00een timpul c\u0103rora se concentreaz\u0103 pe <strong>o grup\u0103 de mu\u0219chi \u00een fiecare zi. <\/strong>\u00cen cazul mu\u0219chilor mari, prefer\u0103 s\u0103 se antreneze o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u00een cazul celor mai mici. De obicei face <strong>patru seturi grele de opt p\u00e2n\u0103 la dou\u0103sprezece repeti\u021bii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cencearc\u0103 s\u0103 fie 100% concentrat pe<\/strong> fiecare antrenament, cu ajutorul c\u0103\u0219tilor \u0219i al playlist-ului preferat. De multe ori \u00eencearc\u0103 lucruri noi \u0219i se str\u0103duie\u0219te constant s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 rutina de antrenament, pentru care folose\u0219te \u0219i un <strong>sistem piramidal. <\/strong>Totodat\u0103, \u00eencepe cu un num\u0103r mai mare de repeti\u021bii \u0219i o greutate mai mic\u0103. Apoi reduce treptat repeti\u021biile \u0219i cre\u0219te greutatea. V\u0103 pute\u021bi face o idee despre cum arat\u0103 antrenamentele sale \u0219i de pe pagina de <a class=\"ek-link\" href=\"https:\/\/www.instagram.com\/therock\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Instagram a lui Rock<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\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 is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>Potrivit surselor, Dwayne consuma <strong>p\u00e2n\u0103 la 8,000 calorii pe zi<\/strong> la apogeul carierei sale de wrestling. Pentru a v\u0103 face o idee mai clar\u0103, asta \u00eenseamn\u0103 cam de patru ori num\u0103rul de calorii care se recomand\u0103 b\u0103rba\u021bilor de v\u00e2rsta sa. Totu\u0219i, nu oricine este Dwayne Johnson \u0219i nu se mai afl\u0103 la apogeul carierei sale de wrestler. Deci \u00een prezent consum\u0103 de obicei <strong>5 &#8211; 6 mii de calorii, \u00eemp\u0103r\u021bite \u00een aproximativ \u0219ase mese. <\/strong>Nu face schimb\u0103ri dese \u00een diet\u0103, iar <strong>sursele sale principale de proteine sunt puiul, friptura, codul, ou\u0103le \u0219i <\/strong><a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudra proteic\u0103<\/strong><\/a><strong>.&nbsp;<\/strong>De obicei urmeaz\u0103 o diet\u0103 strict\u0103, \u00een timpul c\u0103reia se r\u0103sfa\u021b\u0103 ocazional cu un cheat meal. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din cauza rutinei sale de antrenament, <strong>m\u0103n\u00e2nc\u0103 dou\u0103 cine <\/strong>&#8211; de multe ori \u00eencearc\u0103 s\u0103 amestece proteinele \u0219i \u00eenlocuie\u0219te carnea cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>. Mai exact, \u00eentotdeauna vor exista fie somon, fie cod \u00een farfuria sa. Se pare c\u0103 nu prea \u00eei plac, dar \u00eei m\u0103n\u00e2nc\u0103 \u00een principal datorit\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>acizilor gra\u0219i s\u0103n\u0103to\u0219i<\/strong><\/a> <strong>\u0219i <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitaminelor<\/strong><\/a><strong>. <\/strong>De asemenea, are \u00een vedere<strong> carbohidra\u021bii complec\u0219i sub form\u0103 de orez, cartofi dulci<\/strong> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/terci-instant-de-ovaz-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ov\u0103z<\/strong><\/a>. Pe l\u00e2ng\u0103 pe\u0219te, suplimenteaz\u0103 acizii gra\u0219i cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>unt de arahide<\/strong><\/a>, ou\u0103 \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-rbd-ulei-de-cocos-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ulei de cocos<\/strong><\/a>. \u00cenainte de a merge la culcare, urmeaz\u0103 acela\u0219i principiu ca \u0219i \u00een cazul celorlalte mese ale zilei &#8211; un raport echilibrat de proteine \u0219i carbohidra\u021bi, \u00een combina\u021bie cu legume. <strong>Se \u021bine departe mai ales de alimentele foarte procesate industrial <\/strong>\u0219i \u00eencearc\u0103 s\u0103 introduc\u0103 \u00een diet\u0103 reprezentan\u021bi ai tuturor grupelor alimentare. <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u2013\u2060\u20608]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 dori\u021bi s\u0103 face\u021bi antrenamentul mai eficient \u0219i s\u0103 face\u021bi tot posibilul s\u0103 ob\u021bine\u021bi rezultate, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103.<\/strong><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Henry_Cavill\"><\/span>Henry Cavill<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Principala dovad\u0103 a formei excelente a lui Henry Cavill o reprezint\u0103 faptul c\u0103 a fost ales pentru rolul lui <strong>Superman<\/strong>, care i s-a potrivit perfect. S-a antrenat pentru acesta timp de \u0219ase luni, pe care le-a descris ca insuportabile \u0219i epuizante. \u00cen acela\u0219i timp, a ad\u0103ugat c\u0103 \u0219i-a atins noi limite, de care nu avea idee \u00eenainte. \u00cei pute\u021bi vedea forma excelent\u0103 \u0219i \u00eentr-un serial Netflix <strong>The Witcher<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/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 caption-align-center\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/Henry_Cavill_48418056527-1124x749.jpeg\" alt=\"Henry Cavill\" class=\"wp-image-409758\" width=\"843\" height=\"562\" title=\"Henry Cavill\"\/><figcaption>Autorul fotografiei: Gage Skidmore<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Henry_Cavill_(48418056527).jpg\" class=\"ek-link\"><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Henry_Cavill_(48418056527).jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Henry_Cavill_(48418056527).jpg<\/a><\/a><\/figcaption><\/figure><\/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 is-style-default\">Antrenament<\/h3>\n\n\n\n<p>Planul de antrenament al lui Superman consta \u00eentr-o combina\u021bie de <strong>antrenament de for\u021b\u0103, weightlifting olimpic, exerci\u021bii func\u021bionale \u0219i cardio. <\/strong>Mai exact, antrenamentul lui Cavill con\u021binea, de exemplu, <strong>genuflexiuni clasice \u0219i bulg\u0103re\u0219ti, \u00eendrept\u0103ri, trac\u021biuni sau exerci\u021bii cu <\/strong><a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kettlebell<\/strong><\/a><strong>. <\/strong>Preg\u0103tirea pentru rolul lui Superman a necesitat <strong>antrenament 4 &#8211; 5 zile pe s\u0103pt\u0103m\u00e2n\u0103 timp de 2,5 ore \u00een fiecare zi. <\/strong>Actorul britanic este obi\u0219nuit s\u0103-\u0219i schimbe rutina de antrenament \u00een func\u021bie de sarcinile din film. De exemplu, \u00een timpul antrenamentului pentru rolul The Witcher, se antrena de dou\u0103 ori pe zi. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"font-weight: 400\">\u00cencepea cu<\/span><a href=\"https:\/\/gymbeam.ro\/blog\/antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>cardio de diminea\u021b\u0103 timp de 20 minute<\/b><\/a> <b>\u00eenainte de micul dejun <\/b><span style=\"font-weight: 400\">cu un ritm cardiac de 125 &#8211; 135 b\u0103t\u0103i pe minut, pentru a-\u0219i dezvolta rezisten\u021ba aerobic\u0103 \u0219i condi\u021bia fizic\u0103 general\u0103. Seara avea un <\/span><b>antrenament de for\u021b\u0103 regulat,<\/b><span style=\"font-weight: 400\"> axat \u00een special pe exerci\u021bii func\u021bionale precum <\/span><b>kettlebell swings sau weightlifting olimpic<\/b>. <\/strong>Drept urmare, \u00ee\u0219i antrena complet toate grupele musculare. De\u0219i omul de o\u021bel are un corp foarte musculos, antrenamentul s\u0103u nu se concentreaz\u0103 pe ridicarea de greut\u0103\u021bi. \u00cen schimb, face <strong>multe repeti\u021bii cu greut\u0103\u021bi mai mici,<\/strong> care alimenteaz\u0103 cu adev\u0103rat mu\u0219chii \u0219i pune suficient\u0103 presiune pe ace\u0219tia. Forma lui Henry Cavill este \u0219i dovada c\u0103 pentru dezvoltarea muscular\u0103, este necesar s\u0103 v\u0103 antrena\u021bi c\u00e2t mai aproape de limite. <span style=\"color: #ff6600\" class=\"tadv-color\">[10\u2013\u206011]<\/span><\/p>\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 is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>Dieta lui Superman include <strong>mult\u0103 carne de pui \u0219i fripturi. <\/strong>Majoritatea surselor sus\u021bin c\u0103 Henry Cavill consuma \u00een jur de <strong>5,000 calorii pe zi pentru a se preg\u0103ti pentru rolul lui Superman. <\/strong>Nu e de mirare deoarece, la fel ca The Rock, Cavill este un tip c\u00e2t un munte. Un lucru mai important este faptul c\u0103 dieta sa tinde s\u0103 fie <b>adaptat la ce \u00eencearc\u0103 s\u0103 ob\u021bin\u0103 \u0219i la rolul pe care \u00eel joac\u0103 \u00een momentul respectiv. <\/b>Diminea\u021ba, obi\u0219nuia s\u0103 \u00eenceap\u0103 cu <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteine din zer<\/strong><\/a> amestecate cu <a href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ov\u0103z <\/strong><\/a><strong>\u0219i <\/strong><a href=\"https:\/\/gymbeam.ro\/afine-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>afine<\/strong><\/a><strong>.&nbsp;<\/strong>Aceasta era doar prima parte a micului dejun, care era suplimentat\u0103 de o omlet\u0103 cu \u0219unc\u0103 \u0219i carne de vit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dup\u0103 antrenament, de obicei bea un shake proteic<\/strong> care con\u021binea <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-lapte-de-cocos-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lapte de cocos<\/a>, unt de arahide, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin\u0103<\/a> \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a>. Prima mas\u0103 complet\u0103 o lua dup\u0103 dou\u0103 ore. \u00cei place foarte mult <strong>puiul combinat cu orez alb \u0219i <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-curry-sauce-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sos curry<\/strong><\/a><strong>. <\/strong>\u00cen plus, \u00eei plac cartofii dulci, pe care \u00eei combin\u0103 cu carne de vit\u0103 \u0219i de obicei ace\u0219tia reprezint\u0103 a patra mas\u0103. Dar, a ad\u0103ugat c\u0103 nu ar avea timp s\u0103-\u0219i prepare mesele cu rutina sa, deci de acest lucru se \u00eengrije\u0219te de obicei un chef profesionist. Ziua se \u00eencheie <strong>cu un shake proteic \u00eenainte de culcare. <\/strong>Consider\u0103 shake-ul o completare necesar\u0103 la dieta sa. De asemenea, de multe ori c\u00e2nd c\u0103l\u0103tore\u0219te folose\u0219te <a href=\"https:\/\/gymbeam.ro\/stimulent-de-pre-antrenament-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>un stimulent de pre-antrenament<\/strong><\/a>.<strong> <\/strong>De obicei se treze\u0219te \u00een zori sau chiar mai devreme, lucreaz\u0103 toat\u0103 ziua \u0219i merge la culcare t\u00e2rziu. Deci oboseala este cu siguran\u021b\u0103 un factor, iar, conform acestuia, <a href=\"https:\/\/gymbeam.ro\/stimulent-de-pre-antrenament-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stimulentele de pre-antrenament<\/a>, <strong>\u00eel \u021bin treaz, \u00eentr-o stare de dispozi\u021bie bun\u0103 \u0219i \u00eei alimenteaz\u0103 \u0219i mu\u0219chii. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12] [25]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Gal_Gadot\"><\/span>Gal Gadot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenc\u0103 nu am terminat cu supereroii.&nbsp; Colega lui Henry Cavill din DC Extended Universe este bine-cunoscuta frumuse\u021be de origine israelian\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/wonder-woman-gal-gadot-a-facut-2-ani-de-armata-si-a-catigat-7-kg-de-masa-musculara-pentru-rolul-sau-ce-altceva-a-mai-facut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Gal Gadot<\/a>, care a devenit faimoas\u0103 \u00een special pentru rolul Femeii Fantastice. Pentru a-l ob\u021bine, a trebuit s\u0103 lucreze la fel de intens precum colegii de actorii de sex masculin \u0219i s\u0103 fie \u00een form\u0103 MAXIM\u0102. \u00cen rolul prin\u021besei amazoniene Diana, a ar\u0103tat o condi\u021bie fizic\u0103 excelent\u0103 la care multe femei pot doar visa. Deci, care este secretul s\u0103u?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/1200px-Gal_Gadot_43759226631-1124x749.jpg\" alt=\"Gal Gadot\" class=\"wp-image-409773\" style=\"width:843px;height:562px\" title=\"Gal Gadot\"\/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Gage Skidmore<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Gal_Gadot_(43759226631).jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Gal_Gadot_(43759226631).jpg<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>Gal s-a preg\u0103tit pentru rolul Femeii Fantastice cu antrenorul s\u0103u Magnus Lygdback, care a dezv\u0103luit c\u00e2teva informa\u021bii despre rutina ei de antrenament. Gadot <strong>f\u0103cea exerci\u021bii de for\u021b\u0103 cinci zile pe s\u0103pt\u0103m\u00e2n\u0103 timp de o or\u0103 pe zi. <\/strong>S-a antrenat pentru acest rol timp de 9 luni, \u00een timpul c\u0103rora <strong>a c\u00e2\u0219tigat 7 kg de mu\u0219chi. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenorul s\u0103u Magnus i-a creat antrenamentul astfel \u00eenc\u00e2t s\u0103 lucreze diferite p\u0103r\u021bi ale corpului \u00een fiecare zi, pentru ca fiecare mu\u0219chi s\u0103 se regenereze \u00eentre timp. <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>HIIT<\/strong><\/a><strong> \u0219i antrenamentul pentru stabilitatea de baz\u0103<\/strong> au f\u0103cut \u0219i ele parte din preg\u0103tirea pentru rolul Femeii Fantastice. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\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 is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>Gal era \u00een continu\u0103 mi\u0219care \u00een timpul film\u0103rilor Femeii Fantastice, care desigur necesita o diet\u0103 adecvat\u0103. \u00cen acest caz, este vorba de patru piloni: <strong>energie suficient\u0103, proteine, legume \u0219i <\/strong><a href=\"https:\/\/gymbeam.ro\/bauturi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hidratare<\/strong><\/a><strong>.&nbsp;<\/strong>De exemplu, \u00ee\u0219i \u00eencepea diminea\u021ba <strong>cu ou\u0103 fructe \u0219i cafea. <\/strong>\u00cei plac smoothie-urile cu legume \u0219i p\u00e2inea pr\u0103jit\u0103 cu avocado. Conform unor surse, planul s\u0103u de diet\u0103 strict con\u021binea aproximativ <strong>100 g de proteine, 200 g de carbohidra\u021bi \u0219i 90 g de gr\u0103simi. <\/strong>Evita \u00een special carbohidra\u021bii simpli. <span style=\"color: #ff6600\" class=\"tadv-color\">[15] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, lui Gal does nu \u00eei place s\u0103 se limiteze \u00een timpul dietei \u0219i sus\u021bine ideea conform c\u0103reia <strong>o persoan\u0103 poate m\u00e2nca orice \u00een cantit\u0103\u021bi adecvate. <\/strong>\u00cen acela\u0219i timp, aplic\u0103 principiul m\u00e2ncatului con\u0219tient (<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mindful eating<\/a>). Vrea s\u0103-\u0219i savureze m\u00e2ncarea \u0219i \u00eei ofer\u0103 respectul pe care consider\u0103 c\u0103 \u00eel merit\u0103. \u00cel consider\u0103 foarte important \u0219i urmeaz\u0103 sfaturile antrenorului s\u0103u. Acesta i-a spus c\u0103 un stil de via\u021b\u0103 s\u0103n\u0103tos nu este despre c\u00e2te ore petreci la sal\u0103, ci mai degrab\u0103 despre ce faci \u00een afara acesteia. Ea consider\u0103 m\u00e2ncarea ca un combustibil, iar <strong>o farfurie obi\u0219nuit\u0103 con\u021bine jum\u0103tate legume \u0219i jum\u0103tate proteine. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 alte beneficii ale unui stil de via\u021b\u0103 s\u0103n\u0103tos, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-indicat-sa-faceti-sport-pentru-o-imunitate-mai-puternica-o-inima-sanatoasa-si-alte-inca-8-motive\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>De ce este indicat s\u0103 face\u021bi sport? Pentru o imunitate mai puternic\u0103, o inim\u0103 s\u0103n\u0103toas\u0103 \u0219i alte \u00eenc\u0103 8 motive.<\/strong><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Matthew_McConaughey\"><\/span>Matthew McConaughey<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Simpaticul Matthew McConaughey este unul dintre actorii de la Hollywood care \u0219i-a p\u0103strat calit\u0103\u021bile fizice pentru o perioad\u0103 lung\u0103 de timp. Spre deosebire de colegii s\u0103i, nu se antreneaz\u0103 \u00een mod special pentru fiecare rol. \u00cencearc\u0103 s\u0103 se men\u021bin\u0103 \u00een form\u0103, lucru pe care \u00eel face bine chiar \u0219i dup\u0103 v\u00e2rsta de cincizeci de ani \u0219i \u0219i-a men\u021binut chiar \u0219i abdomenul. De asemenea, este unul dintre cei mai atletici actori de la Hollywood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._48829203557-1124x749.jpg\" alt=\"Matthew McConaughey\" class=\"wp-image-409788\" style=\"width:843px;height:562px\" title=\"Matthew McConaughey\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._48829203557-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._48829203557-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._48829203557-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._48829203557-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Moody College of Communication&nbsp;<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._(48829203557).jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Matthew_McConaughey_and_Scott_Rice_host_conversation_with_film_director_and_screenwriter_Jeff_Nichols._(48829203557).jpg<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Antrenament<\/h3>\n\n\n\n<p>Abordarea lui Matthew \u00een privin\u021ba exerci\u021biilor este diferite de cea a colegilor de actorie men\u021biona\u021bi mai sus. Aspectul s\u0103u fizic se datoreaz\u0103 \u00een special faptului c\u0103 <strong>se antreneaz\u0103 regulat de-a lungul anului, nu doar c\u00e2teva luni pentru un rol \u00eentr-un film. <\/strong>Combin\u0103 \u00een special&nbsp;<strong>antrenamentul<\/strong> <strong>cardio \u0219i antrenamentele cu greutatea corporal\u0103. <\/strong>\u00cen plus, nu are un plan de antrenament strict definit, <strong>face sport \u00een primul r\u00e2nd pentru c\u0103 \u00eei place. <\/strong>Dup\u0103 cum a dezv\u0103luit \u00eentr-un interviu, \u00eei place doar <strong>s\u0103 alerge timp de 20 minute, apoi s\u0103 fac\u0103 10 seturi de 20 flot\u0103ri<\/strong> \u0219i apoi merge acas\u0103. C\u00e2nd alearg\u0103, <strong>se concentreaz\u0103 mai degrab\u0103 pe distan\u021b\u0103<\/strong> dec\u00e2t pe timp \u0219i se bucur\u0103 de c\u0103l\u0103toria c\u0103tre destina\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile sale preferate includ <strong>plimbarea fermierului, \u00een timpul c\u0103reia men\u021bine greut\u0103\u021bile timp de 15 minute,<\/strong> care ajut\u0103 \u00een special membrele inferioare, spatele \u0219i centru. De asemenea, \u00eei place s\u0103 fac\u0103 trac\u021biuni la bar\u0103 sau doar <strong>sprinturi \u00een curtea din spate. <\/strong>\u00cen afar\u0103 de acestea, McConaughey ador\u0103 \u0219i<strong> ciclismul montan \u0219i surfingul. <\/strong>Nu este mare fan al fitness-ului \u0219i prefer\u0103 s\u0103 se antreneze \u00een aer liber, unde vede multe oportunit\u0103\u021bi de a fi activ. C\u00e2nd plou\u0103 \u0219i nu poate ie\u0219i afar\u0103, tinde s\u0103 \u00eenlocuiasc\u0103 activit\u0103\u021bile \u00een aer liber cu, de exemplu, <strong>shadow boxing acas\u0103. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[16\u2013\u206017]<\/span><\/p>\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 is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>Abordarea lui McConaughey \u00een privin\u021ba dietei este foarte asem\u0103n\u0103toare cu cea \u00een privin\u021ba exerci\u021biilor. Este cunoscut pentru dieta sa \u00een special \u00een timpul preg\u0103tirii pentru rolul unui stripper \u00een filmul Magic Mike, \u00een care \u0219i-a ar\u0103tat silueta perfect definit\u0103. La acea vreme, un expert \u00een suplimente Chris Lockwood \u0219i renumitul antrenor al celebrit\u0103\u021bilor Gunnar Peterson se ocupau de condi\u021bia fizic\u0103 a actorului. Gunnar spune c\u0103 nu a avut multe de f\u0103cut cu Matthew. Este unul dintre pu\u021binii actori care \u00ee\u0219i lucreaz\u0103 corpul constant pe parcursul anului. Preg\u0103tirea pentru rolul din filmul Magic Mike a presupus \u00een special ca McConaughey s\u0103 piard\u0103 \u00een greutate \u0219i s\u0103 accentueze \u0219i mai mult mu\u0219chii deja dezvolta\u021bi, pe care i-au ob\u021binut f\u0103c\u00e2nd mici schimb\u0103ri \u00een diet\u0103. Acestea se refereau la <strong>macronutrien\u021bii de la micul dejun &#8211; au crescut sursele de proteine slabe \u0219i au redus cantitatea de carbohidra\u021bi. <\/strong><strong>De asemenea, avea trei shake-uri proteice<\/strong> \u00een meniu pe parcursul zilei. Scopul a fost <strong>de a cre\u0219te frecven\u021ba meselor \u0219i de a ad\u0103uga mai multe proteine \u00een diet\u0103. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Vin_Diesel\"><\/span>Vin Diesel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Personajul Dominic Toretto are o form\u0103 excelent\u0103 \u00een toate p\u0103r\u021bile seriei Furios \u0219i iute. De aceea, este unul dintre pu\u021binii actori care l-a putut \u00eenfrunta el \u00eensu\u0219i pe Dwayne Johnson \u00eentr-o scen\u0103 de lupt\u0103.<\/p>\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 is-style-default\">Antrenament<\/h3>\n\n\n\n<p>\u00cen timpul antrenamentului, Vin \u00eencearc\u0103 s\u0103 se concentreze pe fiecare parte a corpului. <strong>\u00ce\u0219i face mu\u0219chii <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/puteti-castiga-masa-musculara-mai-repede-sau-puteti-pierde-in-greutate-prin-surprinderea-muschilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u0103 lucreze<\/a> cu dou\u0103 seturi de exerci\u021bii cu ridicare de greut\u0103\u021bi, dup\u0103 care trece la un set cu un num\u0103r mai mare de repeti\u021bii. <\/strong>\u00cen timpul antrenamentului, Diesel crede c\u0103 ar trebui s\u0103 <strong>alege\u021bi exerci\u021bii care v\u0103 plac. <\/strong>Astfel antrenamentul nu va mai p\u0103rea un chin necesar, ci distractiv. C\u00e2nd Diesel era mai t\u00e2n\u0103r, Se concentra \u00een special pe volum \u0219i for\u021b\u0103. Dar, \u00een prezent, <strong>scopul s\u0103u este flexibilitatea \u0219i un procent redus de gr\u0103sime corporal\u0103. <\/strong>De aceea, <strong>\u00eencearc\u0103 s\u0103 adauge mai mult antrenament cardio \u0219i mai multe exerci\u021bii pentru centru pe l\u00e2ng\u0103 antrenamentul cu greutatea corporal\u0103. <\/strong>De cele mai multe ori, antrenamentul p\u0103r\u021bilor individuale ale corpului este \u00eemp\u0103r\u021bit <strong>\u00een patru seturi, care cuprind opt repeti\u021bii. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[19\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/12\/Vin_Diesel_9347060873-1124x749.jpg\" alt=\"Vin Diesel\" class=\"wp-image-409803\" style=\"width:843px;height:562px\" title=\"Vin Diesel\"\/><figcaption class=\"wp-element-caption\">Autorul fotografiei: Gage Skidmore<br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Vin_Diesel_(9347060873).jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Vin_Diesel_(9347060873).jpg<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Diet\u0103<\/h3>\n\n\n\n<p>Vin nu face un secret din faptul c\u0103 \u00eei place s\u0103 m\u0103n\u00e2nce, dar totu\u0219i <strong>respect\u0103 o diet\u0103 strict\u0103. <\/strong>Con\u021bine \u00een special <strong>proteine slabe, carbohidra\u021bi, fructe, legume \u0219i <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>o hidratare suficient\u0103<\/strong><\/a><strong>.&nbsp;<\/strong>El sus\u021bine c\u0103 este o diet\u0103 tipic\u0103 persoanelor care \u00ee\u0219i doresc <strong>mu\u0219chi, dexteritate \u0219i gr\u0103sime corporal\u0103 redus\u0103. <\/strong>Cele mai multe surse sus\u021bin c\u0103 \u00eei place s\u0103 poat\u0103 alege din dou\u0103 op\u021biuni la fiecare mas\u0103.<\/p>\n\n\n\n<p><strong>La micul dejun \u00eencearc\u0103 s\u0103 ob\u021bin\u0103 suficien\u021bi carbohidra\u021bi, suplimenta\u021bi de gr\u0103simi s\u0103n\u0103toase, precum <\/strong><a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semin\u021bele de chia<\/strong><\/a><strong>.&nbsp;<\/strong>Prefer\u0103 <strong>alimentele integrale \u0219i le evit\u0103 pe cele procesate. <\/strong>La pr\u00e2nz, \u00eencearc\u0103 s\u0103 consume mai multe proteine \u0219i mai pu\u021bini carbohidra\u021bi. Lucreaz\u0103 cu aportul lor \u00een func\u021bie de faptul c\u0103 dore\u0219te s\u0103 se asigure c\u0103 mu\u0219chii s\u0103i sunt dezvolta\u021bi sau, pe de alt\u0103 parte, programul s\u0103u este plin de activit\u0103\u021bi extenuante, precum antrenament de for\u021b\u0103, sesiuni de filmare lungi sau cascadorii. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u2013\u206022]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, <strong>rutinele de antrenament ale starurilor de la Hollywood nu sunt create pentru muritorii de r\u00e2nd. <\/strong>Rutina lor este de multe ori foarte solicitant\u0103 \u0219i <strong>se desf\u0103\u0219oar\u0103 sub supravegherea exper\u021bilor<\/strong> \u00een exerci\u021bii \u0219i diet\u0103. Nu au timp s\u0103-\u0219i prepare m\u00e2ncarea \u00een timpul programelor \u00eenc\u0103rcate, de aceea \u00een cele mai multe cazuri au <strong>chefi profesioni\u0219ti pentru acest lucru. <\/strong>Gra\u021bie exper\u021bilor din jurul lor, ace\u0219ti actori <strong>se pot concentra c\u00e2t mai mult pe scopul lor \u0219i se pot antrena multe ore,<\/strong> lucru care p\u00e2n\u0103 la urm\u0103 face parte din meseria lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Admira\u021bia pentru personajele interpretate de starurile de la Hollywood se aplic\u0103 , desigur, dar de multe ori este doar munc\u0103 pentru un rol specific, care apoi dispare. <strong>Transferabilitatea \u00een via\u021ba de zi cu zi este minim\u0103 \u00een acest caz. <\/strong>De aceea mai bine v\u0103 concentra\u021bi pe <strong>a deveni cea mai bun\u0103 versiune a voastr\u0103, dec\u00e2t s\u0103 v\u0103 g\u00e2ndi\u021bi c\u0103 sunte\u021bi urm\u0103torul Dwayne Johnson. <\/strong>Fiecare dintre noi are structur\u0103 corporal\u0103 \u0219i genetic\u0103 diferite. Prin urmare, nu ar trebui s\u0103 \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 v\u0103 antrena\u021bi exact ca celebrit\u0103\u021bile selectate. Cel mai important este <strong>s\u0103 \u00eenv\u0103\u021ba\u021bi \u0219i m\u00e2nca\u021bi \u0219i s\u0103 v\u0103 antrena\u021bi \u00een conformitate cu obiectivele voastre.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ar trebui s\u0103 prelua\u021bi ceva din rutina de antrenament a starurilor de la Hollywood, ar fi cu siguran\u021b\u0103 faptul c\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/autodisciplina-cheia-succesului-in-sport-si-in-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>autodisciplina<\/strong><\/a><strong>, antrenamentul \u0219i o diet\u0103 orientat\u0103 pe obiective sunt cele mai importante<\/strong><strong>. <\/strong>Cel mai motivant \u00een acest caz este Matthew McConaughey, care se bucur\u0103 de un stil de via\u021b\u0103 activ \u0219i <strong>\u0219i se antreneaz\u0103 \u00een mod constant pe parcursul anului.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A cui rutin\u0103 de antrenament v-a atras cel mai mult? A\u021bi \u00eencercat vreodat\u0103 \u00een trecut s\u0103 v\u0103 antrena\u021bi \u00eentr-un mod asem\u0103n\u0103tor. Dac\u0103 v-a pl\u0103cut articolul, nu ezita\u021bi \u0219i distribui\u021bi-l prietenilor.<\/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\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum se antreneaz\u0103 starurile de la Hollywood? \u00cen articolul de ast\u0103zi, vom analiza secretele din spatele corpurilor atletice, c\u00e2t de mult se antreneaz\u0103 \u0219i ce m\u0103n\u00e2nc\u0103.<\/p>\n","protected":false},"author":120,"featured_media":409697,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6458,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-379001","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-exercitii-ro","9":"tag-sanatate","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina de antrenament \u0219i dieta lui Thor, a lui Superman \u0219i a altor staruri de la Hollywood - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum se antreneaz\u0103 starurile de la Hollywood? 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