{"id":10035,"date":"2015-07-21T13:30:17","date_gmt":"2015-07-21T11:30:17","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=10035"},"modified":"2015-07-21T11:03:13","modified_gmt":"2015-07-21T09:03:13","slug":"cfare-efekti-kane-ushtrimet-me-pesha","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/07\/cfare-efekti-kane-ushtrimet-me-pesha\/","title":{"rendered":"\u00c7far\u00eb efekti kan\u00eb ushtrimet me pesha?"},"content":{"rendered":"

– Jam lexuese e rregullt e k\u00ebsaj rubrike dhe dua t\u00eb di efektin q\u00eb japin peshat n\u00eb st\u00ebrvitje. Un\u00eb nuk i p\u00ebrdor, por me aq sa m\u00eb thon\u00eb, thuhet q\u00eb jan\u00eb t\u00eb dobishme. Un\u00eb i kam bezdi, me th\u00ebn\u00eb t\u00eb drejt\u00ebn dhe b\u00ebj vet\u00ebm kardio, me peshat nuk merrem fare. <\/strong><\/p>\n

Mario instruktor:<\/u><\/em><\/strong> – E nderuar lexuese, nj\u00eb st\u00ebrvitje pa pesha, quhet gjys\u00ebm ushtrim, p\u00ebr t\u00eb mos th\u00ebn\u00eb q\u00eb pas nj\u00ebfare kohe, nuk do t\u00eb shikoni rezultate aspak t\u00eb mira n\u00eb trupin tuaj. Ju b\u00ebni vet\u00ebm kardio, por pas nj\u00ebfar\u00eb kohe do t\u00eb keni nevoj\u00eb edhe p\u00ebr peshat, sepse bini n\u00eb pesh\u00eb dhe vet\u00ebm t\u00eb ushtruarit me pesha do t\u2019ju ndihmoj\u00eb q\u00eb ta tonifikoni trupin tuaj. St\u00ebrvitja me pesha e vendos trupin n\u00ebn trysni. P\u00ebr t\u00eb p\u00ebrballuar pesh\u00ebn e ushtrimit, trupi intensifikon p\u00ebrpjekjet dhe kjo b\u00ebn q\u00eb t\u00eb rritet niveli i forc\u00ebs. Me kalimin e koh\u00ebs rritet intensiteti i t\u00eb ushtruarit me pesha, gjithmon\u00eb n\u00eb var\u00ebsi t\u00eb mosh\u00ebs dhe pesh\u00ebs suaj. T\u00eb ushtruarit me pesha ka si q\u00ebllim n\u00eb vetvete rritjen e forc\u00ebs dhe t\u00eb rezistenc\u00ebs e tonifikimin e trupit.<\/p>\n

– N\u00eb qoft\u00eb se ju k\u00ebrkoni t\u00eb keni vet\u00ebm rezistenc\u00eb, at\u00ebher\u00eb st\u00ebrvitja b\u00ebhet me shtanga, gira ose edhe me pajisje t\u00eb forc\u00ebs, t\u00eb cilat lejojn\u00eb kontrollin e sasis\u00eb s\u00eb peshave dhe pozicionit t\u00eb trupit. Ushtrimi mund t\u00eb jet\u00eb me ngritje, shtytje ose t\u00ebrheqje. Q\u00eb t\u2019i rezistoni pesh\u00ebs gjat\u00eb ushtrimit, duhet t\u00eb rrisni sasin\u00eb e pesh\u00ebs duke ngritur pesha m\u00eb t\u00eb r\u00ebnda, ose mund t\u00eb rrisni numrin e serive gjithnj\u00eb me pushime n\u00eb mes, duke ndryshuar numrin e p\u00ebrs\u00ebritjeve. Po k\u00ebshtu, mund t\u00eb rrisni koh\u00ebzgjatjen e ushtrimit, duke ulur shpejt\u00ebsin\u00eb e kryerjes s\u00eb tij.<\/p>\n

– Programet me pesha mund t\u00eb b\u00ebhen duke p\u00ebrdorur pajisjet q\u00eb keni n\u00eb palestr\u00ebn ku ju shkoni, girat e dor\u00ebs dhe shtangat. St\u00ebrvitja me pesha me an\u00eb t\u00eb pajisjeve q\u00eb keni aty, rrit sigurin\u00eb. St\u00ebrvitja me gira n\u00eb pamje t\u00eb par\u00eb duken t\u00eb lehta, por ato k\u00ebrkojn\u00eb m\u00eb shum\u00eb njohuri dhe teknik\u00eb sepse \u00ebsht\u00eb m\u00eb i lart\u00eb rreziku i d\u00ebmtimit t\u00eb muskujve. Pra, jan\u00eb p\u00ebr nivel m\u00eb t\u00eb avancuar. Megjithat\u00eb, pavar\u00ebsisht llojit q\u00eb p\u00ebrdor, rregullat e p\u00ebrs\u00ebritjes s\u00eb seteve jan\u00eb t\u00eb nj\u00ebjta.<\/p>\n

– St\u00ebrvitja me pesha rrit performancen dhe p\u00ebrmir\u00ebson q\u00ebndrimin e trupit sepse tonifikohen muskujt. Te femrat ndikon shum\u00eb n\u00eb parandalimin e osteoporoz\u00ebs, artritit dhe depresionit, duke qen\u00eb se k\u00ebto t\u00eb fundit jan\u00eb m\u00eb t\u00eb prekshme sesa meshkujt nga k\u00ebto lloj s\u00ebmundjesh. Ndihmojn\u00eb gjithashtu n\u00eb parandalimin e s\u00ebmundjeve t\u00eb zemr\u00ebs, diabetit apo obezitetit. Mbi t\u00eb gjitha, ju tonifikohet trupi dhe nuk ju varet mishi, si\u00e7 u ndodh shum\u00eb femrave t\u00eb cilat b\u00ebjn\u00eb vet\u00ebm kardio dhe nuk ushtrohen fare me pesha.<\/p>\n

– Duke mos marr\u00eb parasysh fare mosh\u00ebn, kushtet, q\u00ebllimet, p\u00ebrfitimet nga t\u00eb ushtruarit me pesha jan\u00eb t\u00eb menj\u00ebhershme. Endorfina q\u00eb \u00e7lirohet gjat\u00eb st\u00ebrvitjes me pesha sjell menj\u00ebher\u00eb p\u00ebrmir\u00ebsimin e humorit dhe rrit vet\u00ebbesimin. Dhe, sipas statistikave t\u00eb fundit, simptomat klinike t\u00eb depresionit zvog\u00eblohen pas 10 jav\u00eb trajnimi me pesha, kurse dend\u00ebsia e kockave mund t\u00eb rritet me 14 % n\u00eb 5 muaj. Dhimbjet e artritit dhe dhimbjet e mesit qet\u00ebsohen shum\u00eb nga st\u00ebrvitja me pesh\u00ebn e duhur, por kini gjithmon\u00eb parasysh q\u00eb duhet t\u00eb konsultoheni me instruktorin p\u00ebr m\u00ebnyr\u00ebn e p\u00ebrdorimit, sepse nj\u00eb teknik\u00eb e gabuar sjell d\u00ebmtime fizike.<\/p>\n","protected":false},"excerpt":{"rendered":"

– Jam lexuese e rregullt e k\u00ebsaj rubrike dhe dua t\u00eb di efektin q\u00eb japin peshat n\u00eb st\u00ebrvitje. Un\u00eb nuk i p\u00ebrdor, por me aq sa m\u00eb thon\u00eb, thuhet q\u00eb jan\u00eb t\u00eb dobishme. Un\u00eb i kam bezdi, me th\u00ebn\u00eb t\u00eb drejt\u00ebn dhe b\u00ebj vet\u00ebm kardio, me peshat nuk merrem fare. Mario instruktor: – E nderuar […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,219],"tags":[],"class_list":["post-10035","post","type-post","status-publish","format-standard","hentry","category-instruktori","category-pyetje-pergjigje"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10035","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=10035"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10035\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}