{"id":11597,"date":"2016-01-05T18:30:51","date_gmt":"2016-01-05T17:30:51","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=11597"},"modified":"2016-01-05T16:28:50","modified_gmt":"2016-01-05T15:28:50","slug":"a-me-demton-e-ngrena-ne-ate-orar","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/01\/a-me-demton-e-ngrena-ne-ate-orar\/","title":{"rendered":"A m\u00eb d\u00ebmton e ngr\u00ebna n\u00eb at\u00eb orar?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><strong>&#8211; P\u00ebrsh\u00ebndetje, i nderuar instruktor. Jam Albani, 41 vje\u00e7. Dua t\u00eb b\u00ebj 10-15 pompa n\u00eb\u00a0 m\u00ebngjes, por a m\u00eb d\u00ebmton kjo gj\u00eb n\u00ebse ha m\u00ebngjes pas 15-20 minutash? P\u00ebr shembull, i filloj ushtrimet n\u00eb or\u00ebn 06.40 dhe ha n\u00eb or\u00ebn 07.05 minuta, sepse n\u00eb or\u00ebn 07.30 duhet t\u00eb shkoj n\u00eb pun\u00eb.<\/strong><\/p>\n<p><strong><em><u>Mario, instruktor: <\/u><\/em><\/strong>\u00a0&#8211; I nderuar Alban, ju b\u00ebni shum\u00eb mir\u00eb q\u00eb mendoni t\u00eb st\u00ebrviteni dhe nj\u00eb sekuenc\u00eb kohore shum\u00eb t\u00eb shkurt\u00ebr, por do ishte mir\u00eb t\u00eb gjeni nj\u00eb orar tjet\u00ebr m\u00eb t\u00eb p\u00ebrshtatsh\u00ebm, pas pune p\u00ebr shembull, q\u00eb t\u2019i b\u00ebni ushtrimet me nge dhe m\u00eb pas t\u00eb ushqeheni sipas rregullave t\u00eb st\u00ebrvitjes. P\u00ebrgjith\u00ebsisht, koha e t\u00eb ngr\u00ebnit \u00ebsht\u00eb 1 or\u00eb e gjys\u00ebm ose dy or\u00eb pas st\u00ebrvitjes sepse muskujve u duhet nj\u00eb periudh\u00eb kohore prej dy or\u00ebsh ose nj\u00eb ore e gjys\u00ebm p\u00ebr t\u2019u rikuperuar.<\/p>\n<p>P\u00ebrderisa ju b\u00ebni vet\u00ebm 15 pompa, q\u00eb nuk jan\u00eb nj\u00eb st\u00ebrvitje shum\u00eb e r\u00ebnd\u00eb, mund t\u00eb konsumoni di\u00e7ka n\u00eb or\u00ebn q\u00eb ju m\u00eb p\u00ebrshkruani n\u00eb let\u00ebr, por kini parasysh gjithmon\u00eb q\u00eb t\u00eb jet\u00eb nj\u00eb ushqim jo shum\u00eb i r\u00ebnd\u00eb, si p\u00ebr m\u00ebngjes, i leht\u00eb dhe i sh\u00ebndetsh\u00ebm. Ai nuk ju d\u00ebmton, thjesht\u00eb mund t\u00eb keni ndjesin\u00eb e r\u00ebndimit n\u00eb stomak, ose djegie dhe rrezikoni t\u00eb shtoni m\u00eb shpejt n\u00eb pesh\u00eb. N\u00ebse nuk e keni problem shtimin n\u00eb pesh\u00eb, nuk \u00ebsht\u00eb problem, n\u00eb rast t\u00eb kund\u00ebrt, duhet t\u00eb b\u00ebni kujdes. N\u00ebse nuk rrini dot pa ngr\u00ebn\u00eb direkt pas st\u00ebrvitjes, do t\u2019ju sugjeroja t\u00eb konsumoni ndonj\u00eb frut, p\u00ebrgjith\u00ebsisht, ato me p\u00ebrmbajtje fibrash, nj\u00eb gjys\u00ebm bananeje dhe pak rrush.<\/p>\n<p>Gjithsesi, un\u00eb do t\u2019ju sugjeroja q\u00eb t\u00eb gjeni nj\u00eb orar m\u00eb t\u00eb zgjatur p\u00ebr t\u2019i b\u00ebr\u00eb ushtrimet pa i ushtruar vetes presion psikologjik sepse po ju ik\u00ebn koha p\u00ebr t\u00eb ngr\u00ebn\u00eb apo se m\u00eb pas duhet t\u00eb vraponi p\u00ebr n\u00eb pun\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &#8211; P\u00ebrsh\u00ebndetje, i nderuar instruktor. Jam Albani, 41 vje\u00e7. Dua t\u00eb b\u00ebj 10-15 pompa n\u00eb\u00a0 m\u00ebngjes, por a m\u00eb d\u00ebmton kjo gj\u00eb n\u00ebse ha m\u00ebngjes pas 15-20 minutash? P\u00ebr shembull, i filloj ushtrimet n\u00eb or\u00ebn 06.40 dhe ha n\u00eb or\u00ebn 07.05 minuta, sepse n\u00eb or\u00ebn 07.30 duhet t\u00eb shkoj n\u00eb pun\u00eb. Mario, instruktor: \u00a0&#8211; [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,219],"tags":[],"class_list":["post-11597","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\/11597","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=11597"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11597\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=11597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=11597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=11597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}