– Jam nj\u00eb i ri q\u00eb merrem me st\u00ebrvitje dhe dua t\u00eb zhvilloj gjoksin, por gjer tani akoma s\u2019kam arritur nj\u00eb rezultat t\u00eb duksh\u00ebm. A mund t\u00eb m\u00eb thoni ju se \u00e7far\u00eb ushtrimesh m\u00eb duhen dhe sa duhet t\u00eb b\u00ebj p\u00ebr t\u00eb zhvilluar gjoksin? Aty ku shkoj un\u00eb nuk ka instruktor, \u00ebsht\u00eb palest\u00ebr lagjeje. Pres nj\u00eb p\u00ebrgjigje k\u00ebt\u00eb jav\u00eb, n\u00ebse mundeni.
\nMario instruktor: – Ashtu si \u00e7do pjes\u00eb tjet\u00ebr e trupit, edhe zhvillimi i gjoksit do teknik\u00ebn e duhur, por m\u00eb par\u00eb duhet t\u00eb dini nga sa muskuj \u00ebsht\u00eb i nd\u00ebrtuar gjoksi. Gjoksi p\u00ebrb\u00ebhet nga dy muskuj q\u00eb punojn\u00eb s\u00eb bashku: Pectoralisi i madh dhe pectoralisi i vog\u00ebl. N\u00eb parim, pectoralisi i vog\u00ebl ndodhet n\u00ebn pectoralisin e madh. N\u00eb p\u00ebrgjith\u00ebsi, k\u00ebta muskuj t\u00eb gjoksit fillojn\u00eb n\u00eb klavikul dhe hyjn\u00eb n\u00eb kraharor dhe n\u00eb zon\u00ebn e sqetull\u00ebs. Tri funksionet e muskujve t\u00eb gjoksit jan\u00eb: l\u00ebvizja e krahut an\u00ebsor, aft\u00ebsia p\u00ebr ta l\u00ebvizur krahun lart dhe posht\u00eb t\u00ebrheqja klasike me krah. Ushtrimet fillestare t\u00eb rekomanduara p\u00ebr t\u00eb nd\u00ebrtuar gjoksin p\u00ebrfshijn\u00eb ushtrimet n\u00eb bench dhe ushtrimet me pesha t\u00eb dor\u00ebs p\u00ebr gjoks. Ja, nj\u00eb program ushtrimesh p\u00ebr rritjen e mas\u00ebs muskulare t\u00eb gjoksit.
\n– Ushtrimi i par\u00eb, ka lidhje me pjes\u00ebn e sip\u00ebrme t\u00eb gjoksit. Duhet t\u00eb q\u00ebndroni n\u00eb pozicionin e shtrir\u00eb n\u00eb bench dhe t\u00eb ngreni gira t\u00eb pesh\u00ebs 2.5-4 kg. 3 seri me nga 4-6 p\u00ebrs\u00ebritje, duke ngritur girat lart n\u00eb drejtim t\u00eb gjoksit. I nj\u00ebjti ushtrim t\u00eb p\u00ebrs\u00ebritet po n\u00eb pozicionin shtrir\u00eb, por duke e ngritur bench-in tuaj pak tat\u00ebpjet\u00eb: 3 seri me nga 8 p\u00ebrs\u00ebritje.
\n– N\u00eb dit\u00ebn e dyt\u00eb do t\u00eb b\u00ebni ushtrime p\u00ebr pjes\u00ebn e mesme t\u00eb gjoksit: Nd\u00ebrsa jeni i pozicionuar, shtrir\u00eb n\u00eb bench merrni girat e pesh\u00ebs s\u00eb m\u00ebsip\u00ebrme: b\u00ebni 3 seri me nga 4-6 p\u00ebrs\u00ebritje duke i ngritur girat si m\u00eb par\u00eb, n\u00eb drejtim t\u00eb gjoksit, por k\u00ebt\u00eb her\u00eb, nd\u00ebrsa i ulni posht\u00eb, krah\u00ebt duhet t\u00eb jen\u00eb n\u00ebn lart\u00ebsin\u00eb e benchit ku jeni shtrir\u00eb. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim, duke e rritur numrin e serive gjer n\u00eb 12 p\u00ebrs\u00ebritje.
\n– Ushtrimi i tret\u00eb bhet p\u00ebrs\u00ebri si\u00e7 jeni n\u00eb pozicionin t\u00eb shtrir\u00eb n\u00eb bench me girat e m\u00ebsip\u00ebrme t\u00eb pesh\u00ebs duke u bazuar te pesha e trupit tuaj, nga 2.5-4 kg. K\u00ebt\u00eb her\u00eb do punoni vet\u00ebm me nj\u00eb gir\u00eb, mund\u00ebsisht e pesh\u00ebs 4 kg. Me duart e mbledhura ku keni kapur gir\u00ebn, duhet t\u00eb ngrihen lart drejt gjoksit dhe m\u00eb pas i kaloni pas kok\u00ebs. B\u00ebjeni k\u00ebt\u00eb ushtrim 3-4 her\u00eb me nga 12 p\u00ebrs\u00ebritje.
\n– Ushtrimi i kat\u00ebrt ka lidhje me forcimin e gjith\u00eb muskujve t\u00eb gjoksit. Vendosni k\u00ebmb\u00ebt n\u00eb bench dhe nd\u00ebrkoh\u00eb rrini n\u00eb pozicionin si\u00e7 b\u00ebni pompa. K\u00ebmb\u00ebt t\u00eb jen\u00eb n\u00eb bench, nd\u00ebrsa duart n\u00eb tapet posht\u00eb. B\u00ebni ulje dhe ngritje si\u00e7 b\u00ebhen pompat. B\u00ebni 4-6 seri me nga 8-12 p\u00ebrs\u00ebritje.
\n– Dita e fundit, \u00ebsht\u00eb dita p\u00ebr rritjen e peshave q\u00eb mund t\u00eb shkojn\u00eb edhe gjer 6 kg: Ushtrimet me pesha t\u00eb lira t\u00eb pozicionuar n\u00eb benchin tat\u00ebpjet\u00eb: 3 seri me nga 4-6 p\u00ebrs\u00ebritje. Ushtrimet me pesha t\u00eb lira, pozicionuar drejt n\u00eb bench: 3 seri me nga 8-12 p\u00ebrs\u00ebritje. Ushtrimet me pesha t\u00eb lira, shtrir\u00eb horizontalisht, por me girat pas koke: 3 seri me nga 8-12 p\u00ebrs\u00ebritje. Edhe ushtrimet n\u00eb form\u00eb pombash rritini duke b\u00ebr\u00eb 6 seri t\u00eb plota me 12 p\u00ebrs\u00ebritje secil\u00ebn. K\u00ebto ushtrime do t\u2019ju ndihmojn\u00eb q\u00eb t\u00eb formoni nj\u00eb gjoks t\u00eb bukur dhe t\u00eb tonifikuar p\u00ebr nj\u00eb periudhe t\u00eb shkurt\u00ebr kohe. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Jam nj\u00eb i ri q\u00eb merrem me st\u00ebrvitje dhe dua t\u00eb zhvilloj gjoksin, por gjer tani akoma s\u2019kam arritur nj\u00eb rezultat t\u00eb duksh\u00ebm. A mund t\u00eb m\u00eb thoni ju se \u00e7far\u00eb ushtrimesh m\u00eb duhen dhe sa duhet t\u00eb b\u00ebj p\u00ebr t\u00eb zhvilluar gjoksin? Aty ku shkoj un\u00eb nuk ka instruktor, \u00ebsht\u00eb palest\u00ebr lagjeje. Pres […]<\/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-10677","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\/10677","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=10677"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10677\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}