{"id":386410,"date":"2022-12-16T13:46:58","date_gmt":"2022-12-16T12:46:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386410"},"modified":"2025-09-26T15:40:00","modified_gmt":"2025-09-26T13:40:00","slug":"prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/","title":{"rendered":"Prehrambene navike i rutina treninga kod Thora, Supermana i drugih holivudskih zvijezda"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#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.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#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.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#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.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#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.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#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.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#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.hr\/blog\/prehrambene-navike-i-rutina-treninga-kod-thora-supermana-i-drugih-holivudskih-zvijezda\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bilo bi lijepo imati tijelo kao Chris Hemsworth, Henry Cavill ili Gal Gadot, zar ne? Zvu\u010di li vam ova \u017eelja poznato? Kad pogledate ove holivudske zvijezde, vjerojatno ne\u0107ete biti jedini koji je ikada tako ne\u0161to pomislio. Imaju jedno od najboljih tijela koje mo\u017eete vidjeti na velikom ekranu. No, malo tko shva\u0107a da \u010dak ni slavne osobe svoja nevjerojatna tijela nisu postigle besplatno ili za mjesec dana. Njihova tjelesna gra\u0111a \u010desto je rezultat <strong>napornog rada i zahtjevnog treninga pod nadzorom najboljih trenera i nutricionista.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U mnogim slu\u010dajevima, to se \u010desto <strong>\u010dini samo za odre\u0111enu ulogu<\/strong>, u kojoj nam ta poznata lica pokazuju \u017eivotni oblik Thora, Supermana, Wonder Woman ili Herculesa. Tek tada bi se mogli opustiti ili \u010dak udebljati za jo\u0161 jednu ulogu, kao \u0161to smo mogli vidjeti u slu\u010daju <a href=\"https:\/\/gymbeam.hr\/blog\/christian-bale-holivudski-kralj-ekstremnih-transformacija-tijela-koji-je-gotovo-udvostrucio-svoju-masu-za-samo-6-mjeseci\/\" class=\"ek-link\"><span style=\"color: #ff6600\">Christiana Balea: Holivudski kralj ekstremnih transformacija tijela<\/span><\/a>. U dana\u0161njem \u010dlanku pogledat \u0107emo kako su gra\u0111ena tijela pojedinih holivudskih zvijezda i kako izgleda njihova uobi\u010dajena rutina u teretani i kuhinji.<\/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> je poznati marljivac ne samo na ekranu, ve\u0107 i iza njega. \u010cesto na svom <a href=\"https:\/\/www.instagram.com\/chrishemsworth\/\" class=\"ek-link\"><span style=\"color: #ff6600\">Instagramu<\/span><\/a> objavljuje videa zaista te\u0161kih treninga \u2013 od kojih bi neki nokautirali i neke iskusne vje\u017eba\u010de. To je tako\u0111er zato \u0161to glumci koji tuma\u010de superheroje u Marvelovim filmovima moraju biti u stvarno izvrsnoj formi, a izgradnja mi\u0161i\u0107a im je prakti\u010dki neophodna. Pa u \u010demu je tajna njegove figure? <span 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.hr\/blog\/wp-content\/uploads\/2022\/05\/1200px-Chris_Hemsworth_48470840671-1124x748.jpg\" alt=\"Chris Hemsworth\" class=\"wp-image-409720\" style=\"width:843px;height:561px\" title=\"Chris Hemsworth\"\/><figcaption class=\"wp-element-caption\">Autor fotografije: 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<h3 class=\"wp-block-heading is-style-default\">Trening<\/h3>\n\n\n\n<p>Ve\u0107ina izvora izvje\u0161tava da <strong>Chris vje\u017eba oko 60-90 minuta, 5 dana u tjednu.<\/strong> Fokusira se uglavnom na <strong>slo\u017eene vje\u017ebe i jezgru<\/strong>, pridr\u017eavaju\u0107i se na\u010dela tradicionalnih metoda treninga snage. Njegov cilj nisu samo veliki i zgodni mi\u0161i\u0107i, ve\u0107 prvenstveno <strong>funkcionalnost i spretnost<\/strong> koju Hemsworth koristi u vratolomijama i u svakodnevnom \u017eivotu. Njegov plan treninga sastoji se od dosljednosti, intenziteta i strasti kako bi mnogo kalorija mogao pretvoriti u mi\u0161i\u0107e.<span 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>Pod nadzorom svog osobnog trenera Luke Zocchija, radi mnoge vje\u017ebe povla\u010denja i <strong>fokusira se na visoki intenzitet.<\/strong> Glavni cilj je razvoj mi\u0161i\u0107a u ramenima i rukama, budu\u0107i da se filmska kamera vi\u0161e fokusira na Thorov gornji dio tijela nego na noge. No, osnova i dalje ostaje sveobuhvatan trening snage s bu\u010dicama, koji Chris kombinira s drugim aktivnostima. Tijekom vje\u017ebanja koristi i <a href=\"https:\/\/gymbeam.hr\/battle-rope-12-m-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">u\u017ee za trening battle ropes<\/span><\/a> koje razvija njegovu izdr\u017eljivost. Tako\u0111er koristi <a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\"><span style=\"color: #ff6600\">girje<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/medicinska-lopta-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">medicinske lopte<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/siroka-elasticna-traka-hard-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">elasti\u010dne trake<\/span><\/a>. Ina\u010de radi s bu\u010dicama u <strong>4 serije po 15 ponavljanja<\/strong>. U slu\u010daju vlastite te\u017eine, odlu\u010duje se za <strong>3-5 serija u broju od 10-20 ponavljanja.<\/strong> No, ne izbjegava ni kardio. Najdra\u017ei mu je AirBike, a obi\u010dno napravi nekoliko kratkih sprinteva, \u0161to ubrzava otkucaje srca i u\u010dinkovitije tro\u0161i energiju. <span style=\"color: #ff6600\">[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<h3 class=\"wp-block-heading is-style-default\">Prehrana<\/h3>\n\n\n\n<p>O prehrani Chrisa Hemswortha brine chef Sergio Perera s kojim Thor sura\u0111uje ve\u0107 dugi niz godina. Tijekom tih godina pro\u0161li su kroz nekoliko gre\u0161aka i posljedi\u010dnih promjena koje savr\u0161eno djeluju na Chrisovo tijelo. Njegov plan prehrane<strong> osmi\u0161ljen je tako da uzme u obzir cjelokupno zdravlje i dovoljno hranjivih tvari.<\/strong> Chrisov dan \u010desto <strong>po\u010dinje velikim zelenim smoothijem.<\/strong> Sastoji se od <strong>raznih vrsta lisnatog i drugog povr\u0107a, vo\u0107a s niskim glikemijskim indeksom, <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\"><span style=\"color: #ff6600\">ora\u0161astih plodova i sjemenki<\/span><\/a> te prstohvata morske soli<\/strong> kako bi se elektroliti uravnote\u017eili. <strong>Tako\u0111er koristi mje\u0161avinu proteina<a href=\"https:\/\/gymbeam.hr\/protein-rize-1000-g-gymbeam.html\"><span style=\"color: #ff6600\"> ri\u017ee<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\"><span style=\"color: #ff6600\">gra\u0161ka<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/bio-hemp-protein-vanavita.html\"><span style=\"color: #ff6600\">bio konopljin protein<\/span><\/a><\/strong><span style=\"color: #ff6600\"> <\/span>kao izvor proteina. Jede puno <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a>, jaja, a voli i ribu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegova prehrana tako\u0111er sadr\u017ei mnoge <a href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\"><span style=\"color: #ff6600\">grickalice<\/span><\/a> i dodatke prehrani. Nave\u010der obi\u010dno uzima malo <strong><span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\">BCAA<\/a><\/span> s <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\"><span style=\"color: #ff6600\">magnezijem<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\"><span style=\"color: #ff6600\">cinkom<\/span><\/a><\/strong> kako bi potaknuo regeneraciju i pomogao tijelu da se smiri prije spavanja. Vrijedi spomenuti i kako je Hemsworth tijekom snimanja filmova Thor: Ragnarok i Avengers: Infinity War pre\u0161ao na vegansku prehranu. \u0160to se ti\u010de kalorija, nekoliko izvora spominje <strong>4000-4500 kcal dnevno.<\/strong> Me\u0111utim, ova se brojka dosta mijenja ovisno o specifi\u010dnim ciljevima koje Chrisov trening trenutno ima. Stoga ne biste trebali poku\u0161avati jesti to\u010dno kao on. Pretpostavljamo da imate malo druga\u010dije ciljeve i da se ne pripremate za ulogu superheroja u Marvelovom filmu. <span style=\"color: #ff6600\">[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=\"53323,51208,28324,36310,61885,49360,51652,28794,28186,58828,40168,53680,49009\" ><\/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>Jedan od najpopularnijih hrva\u010da u pro\u0161losti, sada filmska zvijezda, poznat kao The Rock. Ve\u0107ina obi\u010dnih smrtnika vjerojatno se ne\u0107e ni pribli\u017eiti tijelu poput Dwaynea Johnsona. Dizanje utega sastavni je dio njegova \u017eivota od malih nogu. Dwayneov <strong>mi\u0161i\u0107avi izgled rezultat je iznimno napornog dugogodi\u0161njeg rada.<\/strong> Naravno, njegova genetika i cjelokupna tjelesna struktura tako\u0111er igraju ulogu.<\/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=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/05\/Evan_Mathis_and_Dwayne_Johnson-1124x843.jpeg\" alt=\"Dwayne Johnson\" class=\"wp-image-409735\" style=\"width:843px;height:632px\" 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">izvor: <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><\/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\">Trening<\/h3>\n\n\n\n<p>Rockov plan vje\u017ebanja u skladu je s <strong>klasi\u010dnom bodybuilding praksom.<\/strong> Uklju\u010duje <strong>puno vje\u017ebi snage za volumen, uklju\u010duju\u0107i i izolirane<\/strong>, koje precizno poga\u0111aju mi\u0161i\u0107 u cjelini pod svim kutovima. Veliki je obo\u017eavatelj vje\u017ebanja na spravama i <strong>voli mijenjati hvatove<\/strong> kako bi iz svakog pokreta izvukao maksimum. Njegovi treninzi su vrlo zahtjevni i stoga je potrebno obratiti pa\u017enju na <strong>dovoljnu regeneraciju.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cesto dan zapo\u010dinje<strong> jednosatnim kardio treningom,<\/strong> nakon \u010dega ima prvi obrok. Nakon toga obi\u010dno odradi oko <strong>90 minuta treninga snage<\/strong> <strong>s velikim utezima.<\/strong> Ina\u010de <strong>vje\u017eba \u0161est dana u tjednu,<\/strong> pri \u010demu se svaki dan fokusira na <strong>jednu mi\u0161i\u0107nu skupinu<\/strong>. Kod velikih mi\u0161i\u0107a preferira vje\u017ebanje jednom tjedno, a kod manjih dva puta tjedno. Obi\u010dno radi <strong>\u010detiri te\u0161ke serije od osam do dvanaest ponavljanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na svakom treningu <strong>poku\u0161ava biti 100% fokusiran<\/strong>, uz pomo\u0107 slu\u0161alica i omiljene playliste. \u010cesto isprobava nove stvari i stalno nastoji pobolj\u0161ati svoju rutinu treninga, gdje tako\u0111er koristi <strong>piramidalni sustav.<\/strong> Isto tako, po\u010dinje s ve\u0107im brojem ponavljanja i manjom te\u017einom. Zatim postupno smanjuje broj ponavljanja i pove\u0107ava te\u017einu. Kako izgledaju njegovi treninzi mo\u017eete saznati i na <span style=\"color: #ff6600\"><a href=\"https:\/\/www.instagram.com\/therock\/\">Rockovom Instagramu<\/a>. [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\">Prehrana<\/h3>\n\n\n\n<p>Dwayne je navodno na vrhuncu svoje hrva\u010dke karijere unosio i <strong>do 8000 kalorija dnevno.<\/strong> Da bismo vam dali bolju predod\u017ebu, ovo je otprilike \u010detiri puta vi\u0161e od broja kalorija koji se preporu\u010duje mu\u0161karcima u njegovim godinama. No, nisu svi Dwayne Johnson i on vi\u0161e nije na vrhuncu svoje hrva\u010dke karijere. Tako danas obi\u010dno unosi <strong>5 do 6 tisu\u0107a kalorija, podijeljenih u otprilike \u0161est obroka.<\/strong> Ne radi \u010deste promjene u prehrani, a glavni<strong> izvori proteina su mu piletina, odrezak, bakalar, jaja i <a href=\"https:\/\/gymbeam.hr\/proteini\"><span style=\"color: #ff6600\">proteinski prah<\/span><\/a>.<\/strong> Obi\u010dno se dr\u017ei stroge dijete, tijekom koje si povremeno priu\u0161ti cheat meal. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog svoje rutine treninga<strong> jede dvije ve\u010dere<\/strong> &#8211; \u010desto poku\u0161ava promije\u0161ati proteine, a meso zamijeniti <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribom<\/a>. Naime, na njegovom tanjuru \u0107e se uvijek na\u0107i ili losos ili bakalar. Navodno ih ba\u0161 i ne voli, ali ih jede uglavnom zbog <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/zdrave-masti\"><strong>zdravih<\/strong> <\/a><\/span><strong><span style=\"color: #ff6600\">masno\u0107a<\/span> i <a href=\"https:\/\/gymbeam.hr\/vitamini\"><span style=\"color: #ff6600\">vitamina<\/span><\/a>.<\/strong> Na umu ima i <strong>slo\u017eene ugljikohidrate u obliku ri\u017ee, slatkog krumpira<\/strong> ili <a href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\"><span style=\"color: #ff6600\"><strong>zobi.<\/strong><\/span><\/a> Uz ribu, masti nadopunjuje <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\"><strong><span style=\"color: #ff6600\">maslacem od kikirikija<\/span><\/strong><\/a>, jajima i <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-rbd-kokosovo-ulje-gymbeam.html\">kokosovim uljem<\/a>.<\/span><\/strong> Prije spavanja slijedi isti princip kao i za ostale obroke u danu \u2013 uravnote\u017een omjer proteina i ugljikohidrata, u kombinaciji s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107em<\/a>. Uglavnom se <strong>kloni visoko industrijski prera\u0111ene hrane<\/strong> i trudi se da u njegovoj prehrani budu zastupljene sve skupine namirnica. <span style=\"color: #ff6600\">[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>\u017delite li svoj trening u\u010diniti u\u010dinkovitim i dati sve od sebe da postignete rezultate, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\"><span style=\"color: #ff6600\"><strong>\u0160to jesti i kako vje\u017ebati kako bi napokon dobili mi\u0161i\u0107e.<\/strong><\/span><\/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>Glavni dokaz sjajne forme Henryja Cavilla je \u010dinjenica da je odabran za ulogu <strong>Supermana<\/strong>, koja mu je savr\u0161eno pristajala. Za to je trenirao \u0161est mjeseci, \u0161to je opisao kao neizdr\u017eivo i iscrpljuju\u0107e. Pritom dodaje da je otkrio svoje nove granice o kojima prije nije imao pojma. Tako\u0111er mo\u017eete vidjeti njegovu sjajnu formu u Netflixovoj seriji <strong>The Witcher<\/strong>. <span 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<div class=\"wp-block-image caption-align-center\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/05\/Henry_Cavill_48418056527-1124x749.jpeg\" alt=\"Henry Cavill\" class=\"wp-image-409750\" style=\"width:843px;height:562px\" title=\"Henry Cavill\"\/><figcaption class=\"wp-element-caption\">Autor fotografije: Gage Skidmore <br><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Henry_Cavill_(48418056527).jpg\">https:\/\/commons.wikimedia.org\/wiki\/File:Henry_Cavill_(48418056527).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\">Trening<\/h3>\n\n\n\n<p>Supermanov plan treninga sastojao se od kombinacije <strong>treninga snage, olimpijskog dizanja utega, funkcionalnih vje\u017ebi i kardia.<\/strong> Naime, Cavillov trening sadr\u017eavao je, primjerice, <strong>klasi\u010dne i bugarske \u010du\u010dnjeve, mrtvo dizanje, zgibove ili vje\u017ebe s <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\"><span style=\"color: #ff6600\">girjama<\/span><\/a>.<\/strong> Priprema za ulogu Supermana zahtijevala je <strong>obuku 4 do 5 dana u tjednu po oko 2,5 sata svaki dan<\/strong>. Britanski glumac navikao je mijenjati svoju rutinu treninga prema filmskim zadacima. Primjerice, dok je trenirao za ulogu The Witchera, trenirao je dva puta dnevno. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kre\u0107 s <a href=\"https:\/\/gymbeam.hr\/blog\/da-li-jutarnji-trening-sagorijeva-vise-masti\/\"><span style=\"color: #ff6600\"><strong>jutarnjom 20-minutnom kardio vje\u017ebom<\/strong><\/span><\/a> <strong>prije doru\u010dka<\/strong> s otkucajima srca od 125 &#8211; 135 otkucaja u minuti, kako bi razvio svoju aerobnu izdr\u017eljivost i ukupnu kondiciju. Nave\u010der je imao <strong>redovite treninge snage,<\/strong> fokusirane uglavnom na funkcionalne vje\u017ebe poput <strong>zamaha s girjom ili olimpijskog dizanja utega<\/strong>. Kao rezultat toga, sveobuhvatno je trenirao sve mi\u0161i\u0107ne skupine. Iako \u010deli\u010dni \u010dovjek ima stvarno mi\u0161i\u0107avo tijelo, njegov trening nije fokusiran na velike te\u017eine. Umjesto toga, radi <strong>puno ponavljanja s manjim te\u017einama,<\/strong> \u0161to stvarno pumpa mi\u0161i\u0107e i stavlja na njih dovoljan pritisak. Forma Henryja Cavilla tako\u0111er je dokaz da je za rast mi\u0161i\u0107a potrebno vje\u017ebati blizu svojih granica. <span style=\"color: #ff6600\">[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\">Prehrana<\/h3>\n\n\n\n<p>Supermanova dijeta uklju\u010duje <strong>puno piletine i odrezaka.<\/strong> Ve\u0107ina izvora ka\u017ee da je Henry Cavill unosio oko <strong>5000 kalorija dnevno pripremaju\u0107i se za ulogu Supermana<\/strong>. Nije ni \u010dudo, jer kao i The Rock, Cavill je tip gra\u0111en kao planina. Jo\u0161 jedna bitna \u010dinjenica je njegova prehrana koja je skrojena kako bi bila <strong>prilago\u0111ena onome \u0161to \u017eeli posti\u0107i i za kakvu se ulogu trenutno priprema<\/strong>. Jutro je po\u010dinjao s <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\"><span style=\"color: #ff6600\"><strong>proteinom sirutke<\/strong><\/span><\/a> pomije\u0161anim sa <strong><a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\"><span style=\"color: #ff6600\">zobenim pahuljicama<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\"><span style=\"color: #ff6600\">borovnicama<\/span><\/a>.<\/strong> Bio je to tek prvi dio njegovog doru\u010dka, koji bi nadopunio omletom sa \u0161unkom i govedinom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nakon treninga obi\u010dno je pio proteinski shake<\/strong> koji se sastojao od <a href=\"https:\/\/gymbeam.hr\/bio-kokosovo-mlijeko-vanavita.html\"><span style=\"color: #ff6600\">kokosovog mlijeka<\/span><\/a>, maslaca od kikirikija, <a href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\"><span style=\"color: #ff6600\">maltodekstrina<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\"><span style=\"color: #ff6600\">proteina sirutke.<\/span><\/a> Napokon je dobio svoj prvi puni obrok oko dva sata kasnije. Jako voli <strong>piletinu u kombinaciji s bijelom ri\u017eom i <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\"><span style=\"color: #ff6600\">curry umakom<\/span><\/a>.<\/strong> Osim toga, voli slatki krumpir koji kombinira s junetinom i obi\u010dno ga konzumira kao \u010detvrti obrok. No, dodaje kako svojom rutinom ne bi imao vremena pripremati obroke, pa se za to uglavnom pobrine profesionalni kuhar. Dan zavr\u0161ava <strong>proteinskim shakeom prije<\/strong> <strong>spavanja<\/strong>. Shake smatra neophodnom nadopunom svojoj prehrani. Me\u0111utim, tako\u0111er \u010desto koristi <a href=\"https:\/\/gymbeam.hr\/pre-workout-stimulans-thor-gymbeam.html\"><strong><span style=\"color: #ff6600\">stimulans prije vje\u017ebanja<\/span><\/strong><\/a> kada putuje. Obi\u010dno ustaje u zoru ili \u010dak ranije, radi cijeli dan i ide kasno spavati. Dakle, umor je definitivno faktor i suplementi prije treninga, prema njegovim rije\u010dima, <strong>odr\u017eavaju ga budnim, dobro raspolo\u017eenim i pumpaju mu mi\u0161i\u0107e.<\/strong><span 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>Jo\u0161 nismo zavr\u0161ili sa superherojima. Kolegica Henryja Cavilla iz DC Extended Universe poznata je izraelska ljepotica <a href=\"https:\/\/gymbeam.hr\/blog\/wonder-woman-gal-gadot-provela-je-2-godine-u-vojsci-i-za-svoju-je-ulogu-nabacila-7-kg-misicne-mase-sto-je-jos-sve-postigla-ova-glumica\/\"><span style=\"color: #ff6600\">Gal Gadot<\/span><\/a>, koja se proslavila prije svega ulogom Wonder Woman. Da bi to dobila, morala se potruditi kao i njezini mu\u0161ki gluma\u010dki kolege i do\u0107i do svoje TOP forme. U ulozi amazonske princeze Diane pokazala je sjajnu fizi\u010dku spremu o kojoj mnoge \u017eene mogu samo sanjati. Dakle, koja je njezina tajna?<\/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.hr\/blog\/wp-content\/uploads\/2022\/05\/1200px-Gal_Gadot_43759226631-1124x749.jpg\" alt=\"Gal Gadot\" class=\"wp-image-409765\" style=\"width:843px;height:562px\" title=\"Gal Gadot\"\/><figcaption class=\"wp-element-caption\">Autor fotografije: 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\">Prehrana<\/h3>\n\n\n\n<p>Gal se za ulogu Wonder Woman pripremala sa svojim trenerom Magnusom Lygdbackom, koji je podijelio neke informacije o njezinoj rutini treninga. Gadot je <strong>vje\u017ebala snagu pet dana u tjednu oko sat vremena dnevno.<\/strong> Za ulogu je trenirala 9 mjeseci, tijekom kojih je <strong>dobila i do 7 kg mi\u0161i\u0107a.<\/strong> <span 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>Njezin trener Magnus osmislio je njezin trening tako da svaki dan radi s razli\u010ditim dijelovima tijela, kako bi se pojedini mi\u0161i\u0107i u me\u0111uvremenu regenerirali. <strong><a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\"><span style=\"color: #ff6600\">HIIT<\/span><\/a> i trening usmjeren na jezgru<\/strong> tako\u0111er su bili dio priprema za ulogu Wonder Woman. <span 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\">Prehrana<\/h3>\n\n\n\n<p>Gal je tijekom snimanja Wonder Woman bila stalno u pokretu, \u0161to je naravno zahtijevalo i adekvatnu prehranu. U ovom slu\u010daju radi se o \u010detiri stupa: <strong>dovoljno energije, proteina, povr\u0107a i <a href=\"https:\/\/gymbeam.hr\/napitci\"><span style=\"color: #ff6600\">hidratacije<\/span><\/a>.<\/strong> Primjerice, jutro je po\u010dela<strong> s jajima, vo\u0107em i kavom<\/strong>. Obo\u017eava smoothieje od povr\u0107a i tostove s avokadom. Prema nekim izvorima, njezin strogi plan prehrane sadr\u017eavao je otprilike <strong>100 g proteina, 200 g ugljikohidrata i 90 g masti.<\/strong> Izbjegavala je uglavnom jednostavne ugljikohidrate. <span 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>No, Gal se ne voli ograni\u010davati tijekom dijete i zala\u017ee se za mi\u0161ljenje da se<strong> mo\u017ee jesti sve u pristojnim koli\u010dinama.<\/strong> Pritom primjenjuje princip svjesnog hranjenja (<a href=\"https:\/\/gymbeam.hr\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/\"><span style=\"color: #ff6600\">mindful eating<\/span><\/a>). \u017deli u\u017eivati \u200b\u200bu svojoj hrani i odavati joj po\u0161tovanje koje smatra da zaslu\u017euje. Ona to smatra vrlo va\u017enim i slijedi savjete svog trenera. Rekao joj je da zdrav na\u010din \u017eivota nije u tome koliko sati provodi\u0161 u teretani, ve\u0107 u tome \u0161to radi\u0161 izvan nje. Hranu do\u017eivljava kao gorivo i njezin <strong>obi\u010dni tanjur sastoji se od pola povr\u0107a, a pola od proteina.<\/strong><span 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>Ako vas zanimaju i druge dobrobiti zdravog na\u010dina \u017eivota, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\">Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i 8 drugih razlog<\/a>a.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading 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>Simpati\u010dni Matthew McConaughey jedan je od holivudskih glumaca koji ve\u0107 dugo odr\u017eava atletski izgled. Za razliku od nekih svojih kolega, on ne trenira posebno za svaku filmsku ulogu. Trudi se ostati u formi, \u0161to mu dobro polazi za rukom i nakon pedesete, a zadr\u017eao je i \u0161estice. Tako\u0111er je jedan od najsportskijih glumaca u Hollywoodu.<\/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.hr\/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-409780\" 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\">Autor fotografije: 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\">Trening<\/h3>\n\n\n\n<p>Matthewov pristup vje\u017ebanju druga\u010diji je od pristupa njegovih prethodno spomenutih gluma\u010dkih kolega. Svoj izgled ponajvi\u0161e duguje \u010dinjenici da <strong>redovito trenira tijekom cijele godine, a ne samo nekoliko mjeseci za filmsku ulogu.<\/strong> Uglavnom kombinira <strong>kardio trening i vje\u017ebe s tjelesnom te\u017einom.<\/strong> Nadalje, nema striktno definiran plan treninga i <strong>vje\u017eba uglavnom zato \u0161to u\u017eiva u tome.<\/strong> Kako je otkrio u jednom intervjuu, voli samo <strong>tr\u010dati 20 minuta, zatim napraviti 10 serija od 20 sklekova<\/strong> i onda ide ku\u0107i. Dok tr\u010di, <strong>koncentrira se na udaljenost<\/strong>, a ne na vrijeme i u\u017eiva u putovanju do odredi\u0161ta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegove omiljene vje\u017ebe uklju\u010duju <strong>farmersku \u0161etnju, tijekom koje dr\u017ei utege 15 minuta,<\/strong> \u0161to uglavnom poma\u017ee donjim udovima, le\u0111ima i trupu. Tako\u0111er voli raditi zgibove ili samo <strong>sprintati u dvori\u0161tu.<\/strong> Osim toga, McConaughey voli <strong>brdski biciklizam i surfanje<\/strong>. Nije veliki ljubitelj fitnessa i radije vje\u017eba na otvorenom, gdje vidi mnogo mogu\u0107nosti za aktivnost. Kad pada ki\u0161a i ne mo\u017ee iza\u0107i van, rad na otvorenom zamijeni, primjerice, <strong>boksom kod ku\u0107e.<\/strong> <span 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\">Prehrana<\/h3>\n\n\n\n<p>McConaugheyjev pristup prehrani vrlo je sli\u010dan njegovom pristupu vje\u017ebanju. Poznat je po svojoj dijeti posebno tijekom priprema za filmsku ulogu stripera u filmu Magic Mike, gdje je pokazao svoju savr\u0161eno napucanu figuru. Tada su za stanje glumca bili zadu\u017eeni stru\u010dnjak za suplementaciju Chris Lockwood i poznati trener slavnih Gunnar Peterson. Gunnar ka\u017ee da nije imao puno posla s Matthewom. Jedan je od rijetkih glumaca koji dosljedno radi na sebi tijekom cijele godine. Pripreme za ulogu u filmu Magic Mike uglavnom su se svodile na to da McConaughey smr\u0161avi i jo\u0161 vi\u0161e naglasi svoje ve\u0107 razvijene mi\u0161i\u0107e, \u0161to su postigli laganim prilago\u0111avanjem prehrane. Oni su bili povezani s <strong>makronutrijentima u njegovom doru\u010dku &#8211; pove\u0107ali su izvore nemasnih proteina i smanjili koli\u010dinu ugljikohidrata. Tijekom dana na jelovniku su mu bila i tri proteinska shakea.<\/strong> Cilj je bio <strong>pove\u0107ati u\u010destalost obroka i dodati vi\u0161e proteina u prehranu.<\/strong> <span 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>Lik Dominica Toretta pokazuje sjajnu formu u svim dijelovima serije Brzi i \u017eestoki. Zahvaljuju\u0107i tome, kao jedan od rijetkih glumaca, uspio se suo\u010diti sa samim Dwayneom Johnsonom u sceni borbe.<\/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\">Trening<\/h3>\n\n\n\n<p>Tijekom treninga Vin se poku\u0161ava usredoto\u010diti na svaki dio tijela. <strong>Mi\u0161i\u0107e tjera na <a href=\"https:\/\/gymbeam.hr\/blog\/mozemo-li-brze-izgraditi-misice-ili-izgubiti-tezinu-zbunjivanjem-misica\/\"><span style=\"color: #ff6600\">rad<\/span><\/a> s dvije serije vje\u017ebi s velikim utezima, nakon \u010dega prelazi na seriju s ve\u0107im brojem ponavljanja.<\/strong> Diesel smatra da tijekom treninga treba <strong>birati vje\u017ebe u kojima u\u017eivate.<\/strong> Tada vam se trening ne\u0107e \u010diniti kao nu\u017ena muka, ve\u0107 zabava. Kad je Diesel bio mla\u0111i, fokusirao se uglavnom na volumen i snagu. Sada mu je pak <strong>cilj fleksibilnost i nizak postotak tjelesne masti.<\/strong> Zato svom <strong>treningu s tjelesnom te\u017einom poku\u0161ava dodati kardio trening i vi\u0161e osnovnih vje\u017ebi.<\/strong> Naj\u010de\u0161\u0107e je trening pojedinih dijelova tijela raspore\u0111en <strong>u \u010detiri serije, koje se sastoje od osam ponavljanja.<\/strong> <span 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.hr\/blog\/wp-content\/uploads\/2022\/12\/Vin_Diesel_9347060873-1124x749.jpg\" alt=\"Vin Diesel\" class=\"wp-image-409795\" style=\"width:843px;height:562px\" title=\"Vin diesel \"\/><figcaption class=\"wp-element-caption\">Autor fotografije: 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\">Prehrana<\/h3>\n\n\n\n<p>Vin ne krije da voli jesti, no i dalje se <strong>dr\u017ei stroge dijete.<\/strong> Sastoji se uglavnom od <strong>nemasnih proteina, ugljikohidrata, vo\u0107a, povr\u0107a i<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\"><span style=\"color: #ff6600\"><strong>dovoljne hidratacije<\/strong><\/span><\/a> . Ka\u017ee da je to dijeta tipi\u010dna za ljude koji ciljaju na <strong>mi\u0161i\u0107e, spretnost i malo tjelesne masti.<\/strong> Ve\u0107ina izvora navodi da voli mogu\u0107nost odabira izme\u0111u dvije opcije za svaki svoj obrok.<\/p>\n\n\n\n<p>Njegov <strong>doru\u010dak fokusiran je na unos dovoljne koli\u010dine ugljikohidrata, uz dodatak zdravih masno\u0107a, poput <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\"><span style=\"color: #ff6600\">chia sjemenki<\/span><\/a> .<\/strong> Preferira namirnice od <strong>cjelovitih \u017eitarica, a izbjegava prera\u0111ene<\/strong>. Za ru\u010dak nastoji unijeti vi\u0161e proteina, a manje ugljikohidrata. S njihovim unosom kalkulira o tome ho\u0107e li se usredoto\u010diti na to da mu se mi\u0161i\u0107i napucaju ili mu je, s druge strane, raspored pun napornih aktivnosti, poput vje\u017ebi snage, dugog snimanja ili vratolomija. <span style=\"color: #ff6600\">[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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, <strong>trening rutine holivudskih zvijezda zapravo nisu smi\u0161ljene za obi\u010dne smrtnike.<\/strong> Njihova je rutina \u010desto iznimno zahtjevna i <strong>odvija se pod nadzorom stru\u010dnjaka<\/strong> za tjelovje\u017ebu i prehranu. U pretrpanim rasporedima nemaju vremena sami pripremati hranu, pa za to u ve\u0107ini slu\u010dajeva imaju <strong>profesionalne kuhare<\/strong>. Zahvaljuju\u0107i stru\u010dnjacima oko sebe, ovi se glumci mogu maksimalno <strong>usredoto\u010diti na svoj cilj i dugo trenirati,<\/strong> \u0161to je, uostalom, i dio njihovog posla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Divljenje prema likovima koje glume holivudske zvijezde je, naravno, na mjestu, no \u010desto je to samo rad na odre\u0111enoj filmskoj ulozi, koji onda nestane. <strong>Prenosivost u svakodnevni \u017eivot je u ovom slu\u010daju minimalna.<\/strong> Zato se radije usredoto\u010dite na to da <strong>budete najbolja verzija sebe, umjesto da mislite da ste sljede\u0107i Dwayne Johnson.<\/strong> Svatko od nas ima druga\u010diju gra\u0111u tijela i genetiku. Stoga ne biste trebali poku\u0161avati jesti i trenirati ba\u0161 kao odabrane slavne osobe. Glavno je da <strong>nau\u010dite jesti i vje\u017ebati u skladu sa svojim ciljevima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako postoji ne\u0161to \u0161to biste trebali prenijeti iz rutine treninga holivudskih zvijezda, to je svakako \u010dinjenica da su <a href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/\"><span style=\"color: #ff6600\"><strong>samodisciplina,<\/strong><\/span><\/a> <strong>trening i prehrana usmjerena ka cilju najva\u017eniji.<\/strong> Najinspirativniji u ovom slu\u010daju je Matthew McConaughey, koji u\u017eiva u aktivnom na\u010dinu \u017eivota i <strong>redovito vje\u017eba tijekom cijele godine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cija vas je rutina treninga najvi\u0161e privukla? Jeste li ikada u pro\u0161losti poku\u0161ali trenirati na sli\u010dan na\u010din? Ako vam se svidio \u010dlanak, ne oklijevajte i podijelite ga sa svojim prijateljima.<\/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.hr\/trening-doma\" 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.hr\/sportska-prehrana\" 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>Kako vje\u017ebaju holivudske zvijezde? U dana\u0161njem \u010dlanku \u0107emo sagledati tajne koje se kriju iza njihovih atletskih tijela, koliko vje\u017ebaju i \u0161to jedu.<\/p>\n","protected":false},"author":120,"featured_media":409689,"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":[135],"tags":[6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386410","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-vjezbe-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","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>Prehrambene navike i rutina treninga kod Thora, Supermana i drugih holivudskih zvijezda - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako vje\u017ebaju holivudske zvijezde? 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