– P\u00ebrsh\u00ebndetje instruktor! Dua t\u00eb di, p\u00ebr sa koh\u00eb mund t\u00eb b\u00ebj muskuj barku me ushtrime, gjithmon\u00eb n\u00eb kushtet e sht\u00ebpis\u00eb? Sa her\u00eb n\u00eb jav\u00eb duhet t\u00eb b\u00ebj? Faleminderit.
\nMario instruktor: – Krijimi i muskujve t\u00eb barkut \u00ebsht\u00eb i v\u00ebshtir\u00eb p\u00ebr t\u2019u arritur, sepse duhet shum\u00eb pun\u00eb dhe nj\u00eb teknik\u00eb e rregullt, ndryshe vet\u00ebm sa sforcoheni kot. S\u00eb pari, duhet t\u00eb arrini pesh\u00ebn e duhur p\u00ebr fizikun, mosh\u00ebn dhe gjinin\u00eb tuaj. Ju nuk m\u00eb shkruani shum\u00eb p\u00ebr veten. Muskujt e barkut jan\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm jo vet\u00ebm p\u00ebr bukurin\u00eb, por edhe p\u00ebr vet\u00eb faktin q\u00eb mbrojn\u00eb organet dhe e mbajn\u00eb si\u00e7 duhet shtyll\u00ebn kurrizore. Sa m\u00eb t\u00eb zhvilluar t\u00eb jen\u00eb muskujt e barkut, aq m\u00eb e mbrojtur \u00ebsht\u00eb shtylla juaj kurrizore dhe e gjith\u00eb shpina. Muskujt e barkut vihen n\u00eb l\u00ebvizje n\u00eb shum\u00eb ushtrime dhe lloje sportesh, qoft\u00eb edhe duke b\u00ebr\u00eb not, meq\u00eb \u00ebsht\u00eb koh\u00eb vere, duke ngar\u00eb bi\u00e7iklet\u00ebn apo edhe duke b\u00ebr\u00eb vrap, por m\u00eb t\u00eb r\u00ebnd\u00ebsishme jan\u00eb ushtrimet n\u00eb tapet, pra, n\u00eb dysheme. Un\u00eb do t\u2019ju jap nj\u00eb ushtrim i cili \u00ebsht\u00eb shum\u00eb i thjesht\u00eb p\u00ebr t\u2019u ekzekutuar dhe q\u00eb jep shum\u00eb efekte t\u00eb mira n\u00eb krijimin e muskujve t\u00eb barkut, vet\u00ebm se duhet ta b\u00ebni sa m\u00eb mir\u00eb, q\u00eb t\u00eb arrini rezultatin e duhur.
\n– Shtrihuni n\u00eb dysheme n\u00eb shpin\u00eb, mund\u00ebsisht t\u00eb keni nj\u00eb tapet ose di\u00e7ka q\u00eb t\u00eb mos vriteni. N\u00eb shpin\u00eb si\u00e7 jeni, me k\u00ebmb\u00ebt t\u00eb bashkuara dhe gjunj\u00ebt e p\u00ebrkulur, krah\u00ebt n\u00eb gjat\u00ebsin\u00eb e trupit pas koke dhe me p\u00ebll\u00ebmb\u00ebt e kthyera nga dyshemeja, ngrihuni me bustin lart me forc\u00ebn e muskujve t\u00eb barkut dhe jo me qaf\u00eb, sepse kjo mund t\u2019ju shkaktoj\u00eb dhimbje. Kthehuni p\u00ebrs\u00ebri n\u00eb pozicionin fillestar. Num\u00ebroni ulje-ngritjet ose me sete, ose me minuta. N\u00ebse b\u00ebni 1 minut\u00eb, b\u00ebni m\u00eb pas 30 sekonda pushim dhe vazhdoni s\u00ebrish, ose b\u00ebni 30 ulje-ngritje, kjo \u00ebsht\u00eb m\u00eb e mira. B\u00ebjeni k\u00ebt\u00eb tre sete radhazi dhe n\u00eb fund b\u00ebni stre\u00e7ing, duke shtriqur kurrizin dhe barkun. N\u00ebse i b\u00ebni k\u00ebto 4-5 her\u00eb n\u00eb jav\u00eb do t\u00eb arrini rezultate t\u00eb shk\u00eblqyera. <\/p>\n","protected":false},"excerpt":{"rendered":"
– P\u00ebrsh\u00ebndetje instruktor! Dua t\u00eb di, p\u00ebr sa koh\u00eb mund t\u00eb b\u00ebj muskuj barku me ushtrime, gjithmon\u00eb n\u00eb kushtet e sht\u00ebpis\u00eb? Sa her\u00eb n\u00eb jav\u00eb duhet t\u00eb b\u00ebj? Faleminderit. Mario instruktor: – Krijimi i muskujve t\u00eb barkut \u00ebsht\u00eb i v\u00ebshtir\u00eb p\u00ebr t\u2019u arritur, sepse duhet shum\u00eb pun\u00eb dhe nj\u00eb teknik\u00eb e rregullt, ndryshe vet\u00ebm sa […]<\/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-10598","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\/10598","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=10598"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10598\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}