{"id":10281,"date":"2015-08-26T18:30:58","date_gmt":"2015-08-26T16:30:58","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=10281"},"modified":"2015-08-26T11:22:11","modified_gmt":"2015-08-26T09:22:11","slug":"si-ti-dobesoj-krahet","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/08\/si-ti-dobesoj-krahet\/","title":{"rendered":"\u00a0Si ti dob\u00ebsoj krah\u00ebt?"},"content":{"rendered":"<p><strong>&#8211; Jam nj\u00eb grua 38 vje\u00e7e dhe kam problem me krah\u00ebt, i kam shum\u00eb t\u00eb sh\u00ebndosh\u00eb, dhe un\u00eb doja disa ushtrime p\u00ebr ti dob\u00ebsuar krah\u00ebt. Nuk m\u00eb p\u00eblqejn\u00eb fare sesi i kam, ndaj pres ndonj\u00eb sugjerim nga ju. Faleminderit.<\/strong><\/p>\n<p><strong><em><u>Mario instruktor:<\/u><\/em><\/strong> &#8211; E nderuar zonj\u00eb e kuptoj shqet\u00ebsimin tuaj, dhe dob\u00ebsimi i krah\u00ebve nuk \u00ebsht\u00eb aq i leht\u00eb sa duket n\u00eb pamje t\u00eb par\u00eb. Do shum\u00eb pun\u00eb dhe durim, sigurisht dhe vullnet. Mund t\u00eb ndiqni diet\u00eb, bini n\u00eb pesh\u00eb, por krah\u00ebt nuk ndryshojn\u00eb, ato ngelin po ashtu, biles dhe m\u00eb keq akoma sepse varen shum\u00eb tulet. Ndaj p\u00ebr krah\u00ebt sugjerohen ushtrime tonifikuese. Ushtrimet i krah\u00ebve kan\u00eb leht\u00ebsin\u00eb se mund t\u2019i b\u00ebni edhe n\u00eb sht\u00ebpi, pa q\u00ebn\u00eb nevoja t\u00eb shkoni n\u00eb palest\u00ebr. Mjafton t\u00eb keni disa pesha gjer n\u00eb 5 kg, ose dhe m\u00eb pak dhe t\u00eb ushtroheni n\u00eb sht\u00ebpi. P\u00ebr t\u00eb dob\u00ebsuar krah\u00ebt, pa u rrezikuar nga ndonj\u00eb surpriz\u00eb e keqe, zgjidhja \u00ebsht\u00eb q\u00eb t\u00eb b\u00ebni ushtrime t\u00eb posa\u00e7me vet\u00ebm p\u00ebr zon\u00ebn e krah\u00ebve, p\u00ebr t\u2019i tonifikuar ata, deri n\u00eb at\u00eb pik\u00eb sa t\u00eb p\u00ebrmir\u00ebsoni mas\u00ebn muskulore. Pra, e r\u00ebnd\u00ebsishme \u00ebsht\u00eb q\u00eb n\u00eb momentin kur mbani nj\u00eb diet\u00eb t\u00eb p\u00ebrfshini n\u00eb t\u00eb edhe ushtrime t\u00eb thjeshta ve\u00e7an\u00ebrisht p\u00ebr krah\u00ebt. Mund t\u00eb filloni dob\u00ebsimin e krah\u00ebve dhe duke b\u00ebr\u00eb pun\u00eb sht\u00ebpi, si\u00e7 \u00ebsht\u00eb sistemi i librave psh. Ose t\u00eb ngrini lart objekte jo shum\u00eb t\u00eb r\u00ebnda, si\u00e7 \u00ebsht\u00eb nj\u00eb shishe uji 2 li\u00ebrshe, psh. Ose blini dy pesha n\u00eb nj\u00eb qend\u00ebr fitnesi dhe i b\u00ebni ushtrimet qoft\u00eb dhe duke ndjekur nj\u00eb video n\u00eb youtube. Mjafton t\u00eb klikoni \u201cushtrime p\u00ebr krah\u00ebt\u201d dhe ju dalin shum\u00eb ushtrime t\u00eb tilla. Megjithat\u00eb ne po ju japim nj\u00eb foto t\u00eb ilustruar p\u00ebr krah\u00ebt. B\u00ebni si\u00e7 jan\u00eb n\u00eb foto: 30 her\u00eb bi\u00e7eps, si\u00e7 e shikoni, n\u00eb foto. 25 her\u00eb ushtrimi i dyt\u00eb, 30 her\u00eb ushtrimi i tret\u00eb dhe 20 pompa, ushtrimi i fundit. Po t\u2019i b\u00ebni vazhdimisht k\u00ebto ushtrime do t\u00eb shikoni ndryshim tek krah\u00ebt tuaj shum\u00eb shpejt.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Jam nj\u00eb grua 38 vje\u00e7e dhe kam problem me krah\u00ebt, i kam shum\u00eb t\u00eb sh\u00ebndosh\u00eb, dhe un\u00eb doja disa ushtrime p\u00ebr ti dob\u00ebsuar krah\u00ebt. Nuk m\u00eb p\u00eblqejn\u00eb fare sesi i kam, ndaj pres ndonj\u00eb sugjerim nga ju. Faleminderit. Mario instruktor: &#8211; E nderuar zonj\u00eb e kuptoj shqet\u00ebsimin tuaj, dhe dob\u00ebsimi i krah\u00ebve nuk \u00ebsht\u00eb [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[],"class_list":["post-10281","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10281","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=10281"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10281\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}