{"id":11712,"date":"2016-01-13T14:30:23","date_gmt":"2016-01-13T13:30:23","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=11712"},"modified":"2016-01-13T11:44:14","modified_gmt":"2016-01-13T10:44:14","slug":"sa-kilograme-duhet-te-humb","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/01\/sa-kilograme-duhet-te-humb\/","title":{"rendered":"Sa kilogram\u00eb duhet t\u00eb humb?"},"content":{"rendered":"<p><strong>&#8211; P\u00ebrsh\u00ebndetje. Doja t\u00eb pyesja instruktorin e k\u00ebsaj gazete n\u00eb lidhje me pesh\u00ebn. Jam 25 vje\u00e7e, 1.65 e gjat\u00eb dhe peshoj 85 kg. Sa duhet t\u00eb peshoj? Pas lindjes s\u00eb djalit m\u00eb ka mbetur shum\u00eb bark. Para nj\u00eb muaji kam bler\u00eb nj\u00eb veg\u00ebl p\u00ebr t\u00eb b\u00ebr\u00eb vrap n\u00eb sht\u00ebpi. Sa kilogram\u00eb duhet t\u00eb humb? Do ta vler\u00ebsoja shum\u00eb p\u00ebrgjigjen tuaj. Faleminderit.<\/strong><\/p>\n<p><strong><em><u>Mario, instruktor: <\/u><\/em><\/strong>\u00a0&#8211; E nderuar 25 vje\u00e7are, sipas t\u00eb dh\u00ebnave q\u00eb na jepni, ju duhet t\u00eb kishit pesh\u00ebn 58 kilogram\u00eb, k\u00ebshtu q\u00eb duhet t\u2019i humbisni ca kilogram\u00eb. Megjithat\u00eb, kjo nuk duhet t\u2019ju d\u00ebshp\u00ebroj\u00eb, aq m\u00eb tep\u00ebr q\u00eb ju k\u00ebt\u00eb pesh\u00eb e keni marr\u00eb pas shtatzanis\u00eb. Jeni n\u00eb nj\u00eb mosh\u00eb t\u00eb re dhe vini shum\u00eb shpejt n\u00eb form\u00eb, kuptohet, duke mbajtur edhe nj\u00eb regjim ushqimor dhe duke u ushtruar nj\u00ebkoh\u00ebsisht. Fillojeni regjimin duke i z\u00ebvend\u00ebsuar ushqimet me shum\u00eb yndyr\u00eb me ato me pak yndyr\u00eb dhe hani shpesh e nga pak. Lini gjithmon\u00eb pak ushqim n\u00eb pjat\u00eb, mos u ngrini nga tavolina e tejngopur. Mir\u00eb \u00ebsht\u00eb t\u00eb hani ngadal\u00eb, q\u00eb t\u2019ju krijohet sa m\u00eb shpejt ndjesia e t\u00eb ngopurit. Pini sa m\u00eb shum\u00eb uj\u00eb, t\u00eb pakt\u00ebn 2 litra n\u00eb dit\u00eb, ose edhe 3 litra rekomandojm\u00eb p\u00ebr ata q\u00eb merren me shum\u00eb sport. Ndryshimi duhet t\u00eb vij\u00eb gradualisht dhe jo menj\u00ebher\u00eb. \u00cbsht\u00eb mir\u00eb t\u00eb humbisni pesh\u00eb gradualisht, pak e nga pak. Nuk duhet t\u00eb mbani diet\u00eb, por vet\u00ebm regjim ushqimor. Darka duhet t\u00eb jet\u00eb ushqimi m\u00eb i varf\u00ebr q\u00eb mund t\u00eb konsumoni dhe mund\u00ebsisht, ta konsumoni n\u00eb or\u00ebn 19.00 t\u00eb dark\u00ebs. Pas k\u00ebsaj ore, \u00ebsht\u00eb mir\u00eb t\u00eb mos konsumoni asgj\u00eb, p\u00ebrve\u00e7se ndonj\u00eb frut, l\u00ebng frutash apo fruta t\u00eb thata, n\u00ebse keni uri.<\/p>\n<p>&#8211; Nd\u00ebrkoh\u00eb, n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb st\u00ebrvituni n\u00eb vegl\u00ebn tuaj q\u00eb ma merr mendja se \u00ebsht\u00eb pist\u00eb, pra, vraponi. \u00cbsht\u00eb mir\u00eb edhe n\u00ebse \u00ebsht\u00eb bi\u00e7iklet\u00eb. T\u00eb gjitha ushtrimet q\u00eb quhen kardio ndihmojn\u00eb shum\u00eb n\u00eb humbjen n\u00eb pesh\u00eb. Do t\u00eb ishte akoma m\u00eb mir\u00eb t\u00eb regjistroheshit n\u00eb nj\u00eb palest\u00ebr, por duke qen\u00eb se ju keni bler\u00eb vegl\u00ebn p\u00ebr n\u00eb sht\u00ebpi, do t\u00eb thot\u00eb q\u00eb e keni koh\u00ebn e kufizuar. B\u00ebni \u00e7do dit\u00eb vrap t\u00eb pakt\u00ebn nga 30-45 minuta, ose b\u00ebni kat\u00ebr her\u00eb n\u00eb jav\u00eb, varet gjithnj\u00eb nga mund\u00ebsit\u00eb dhe nga koha q\u00eb keni n\u00eb dispozicion. Si\u00e7 ju thash\u00eb edhe m\u00eb sip\u00ebr, r\u00ebnd\u00ebsi ka regjimi ushqimor dhe t\u00eb ushtruarit, si dhe durimi. Gradualisht, po t\u2019i ndiqni me rregull k\u00ebto q\u00eb ju thash\u00eb, do t\u00eb arrini pesh\u00ebn q\u00eb k\u00ebrkoni ose do t\u00eb shkoni af\u00ebr ideales. Ju p\u00ebrsh\u00ebndes!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; P\u00ebrsh\u00ebndetje. Doja t\u00eb pyesja instruktorin e k\u00ebsaj gazete n\u00eb lidhje me pesh\u00ebn. Jam 25 vje\u00e7e, 1.65 e gjat\u00eb dhe peshoj 85 kg. Sa duhet t\u00eb peshoj? Pas lindjes s\u00eb djalit m\u00eb ka mbetur shum\u00eb bark. Para nj\u00eb muaji kam bler\u00eb nj\u00eb veg\u00ebl p\u00ebr t\u00eb b\u00ebr\u00eb vrap n\u00eb sht\u00ebpi. Sa kilogram\u00eb duhet t\u00eb humb? Do [&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-11712","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\/11712","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=11712"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11712\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=11712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=11712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=11712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}