<\/p>\n
– St\u00ebrvitem shum\u00eb n\u00eb kushte sht\u00ebpie. Nuk m\u00eb mungojn\u00eb veglat elementare, ndaj b\u00ebj rregullisht ushtrime. M\u00eb intereson t\u00eb zhvilloj pak gjoksin, se m\u00eb duket sikur m\u00eb ka r\u00ebn\u00eb fare duke b\u00ebr\u00eb shum\u00eb vrap e st\u00ebrvitje. M\u00eb ka r\u00ebn\u00eb t\u00eb pakt\u00ebn nj\u00eb num\u00ebr. A mund t\u00eb m\u00eb thoni disa ushtrime p\u00ebr t\u00eb zhvilluar gjoksin, q\u00eb t\u00eb duket t\u00eb pakt\u00ebn m\u00eb i tonifikuar? Nj\u00eb vajz\u00eb 23 vje\u00e7e. <\/strong><\/p>\n Mario, instruktor: <\/u><\/em><\/strong>\u00a0– E nderuar 23 vje\u00e7are, s\u00eb pari, forma dhe madh\u00ebsia e gjoksit bazohet te gjenet e \u00e7do femre. Rasti juaj, pra, humbja e nj\u00eb numri t\u00eb gjoksit, \u00ebsht\u00eb normal p\u00ebr ato q\u00eb merren me shum\u00eb st\u00ebrvitje. Gjoksi nuk ka muskuj dhe normalisht, bie pak, ama mund t\u00eb punoni me muskujt e kraharorit rreth gjoksit, n\u00eb m\u00ebnyr\u00eb q\u00eb ta ngrini dhe ta tonifikoni at\u00eb. Pra, un\u00eb ju k\u00ebshilloj t\u00eb korrigjoni ushtrimet e kraharorit. Q\u00eb t\u00eb keni gjoks t\u00eb bukur, duhet t\u00eb forconi muskujt e kraharorit, t\u00eb shpin\u00ebs e t\u00eb shpatullave dhe t\u00eb mbani nj\u00eb q\u00ebndrim t\u00eb drejt\u00eb t\u00eb trupit. M\u00eb posht\u00eb do t\u2019ju jap disa ushtrime q\u00eb do t\u2019ju ndihmojn\u00eb t\u00eb arrini rezultate pozitive n\u00eb at\u00eb \u00e7far\u00eb k\u00ebrkoni ju.<\/p>\n – S\u00eb pari, shtrihuni sikur do t\u00eb b\u00ebni pompa n\u00eb dysheme. Hapini krah\u00ebt sa niveli i shpatullave tuaja dhe b\u00ebni disa ulje-ngritje gjer n\u00eb 10 her\u00eb. Kur t\u00eb ngriheni lart, q\u00ebndroni rreth 3 sekonda dhe prap\u00eb l\u00ebshohuni posht\u00eb.<\/p>\n – Uluni n\u00eb karrige me shpin\u00ebn drejt, merrni dy pesha gjer n\u00eb 2 kilogram\u00eb dhe mbajini n\u00eb secil\u00ebn dor\u00eb. Ngrijini peshat n\u00eb secil\u00ebn dor\u00eb. Zgjatini para vetes deri n\u00eb lart\u00ebsin\u00eb e\u00a0supeve dhe s\u00ebrish zbritini posht\u00eb. Duart mund t\u2019i mbani ulur posht\u00eb trupit, pastaj t\u2019i ngrini lart dhe s\u00ebrish, t\u2019i zbritni posht\u00eb. Mundohuni t\u2019i mbani duart tuaja n\u00eb p\u00ebrputhje me supet, t\u00eb pakt\u00ebn p\u00ebr 5 sekonda. P\u00ebrs\u00ebritini 5 her\u00eb, pushoni p\u00ebr pak koh\u00eb dhe s\u00ebrish praktikoni dy seri me pushime t\u00eb nd\u00ebrmjetme. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim \u00e7do dit\u00eb.<\/p>\n – Ushtrimi tjet\u00ebr duhet b\u00ebr\u00eb p\u00ebrs\u00ebri me pesha, por n\u00eb k\u00ebt\u00eb rast, n\u00eb pozicionin shtrir\u00eb. P\u00ebr k\u00ebt\u00eb ushtrim ju nevojiten peshat me nga 1.5 kg (ose pak m\u00eb pak). Shtrihuni n\u00eb shpin\u00eb dhe zgjerojini krah\u00ebt n\u00eb nivel me supet (me peshat n\u00eb duar). Ngrijini duart n\u00eb lart\u00ebsi dhe bashkojini n\u00eb drejtim t\u00eb shpatullave, mbajini p\u00ebr disa sekonda dhe pastaj ngadal\u00eb kthejini p\u00ebrs\u00ebri n\u00eb pozicionin e par\u00eb. P\u00ebrs\u00ebriteni 15 her\u00eb. Pas nj\u00eb kohe mund t\u00eb rrisni madh\u00ebsin\u00eb e peshave.<\/p>\n – Ushtrimi tjet\u00ebr ka t\u00eb b\u00ebj\u00eb me rrotullime. Kjo \u00ebsht\u00eb nj\u00eb nga st\u00ebrvitjet m\u00eb t\u00eb lehta dhe ju mund ta praktikoni pothuajse \u00e7do dit\u00eb. \u00cbsht\u00eb e nevojshme q\u00eb t\u00eb rrotulloni vet\u00ebm krahun. Uluni n\u00eb nj\u00eb karrige (mund edhe t\u00eb q\u00ebndroni n\u00eb k\u00ebmb\u00eb), lirsh\u00ebm rrotulloni secilin krah ve\u00e7 e ve\u00e7, majtas dhe djathtas afro 20 her\u00eb, duke e rrotulluar nga pak edhe trupin me an\u00eb t\u00eb krah\u00ebve.<\/p>\n – Nj\u00eb ushtrim tjet\u00ebr shum\u00eb i mir\u00eb p\u00ebr gjoksin \u00ebsht\u00eb ai me duart e mb\u00ebshtetura pas murit. Mb\u00ebshtetuni p\u00ebrball\u00eb murit n\u00eb nj\u00eb distanc\u00eb prej rreth dy metrash dhe p\u00ebll\u00ebmb\u00ebt vendosini n\u00eb mur, n\u00eb lart\u00ebsin\u00eb e gjoksit. Shkoni n\u00eb drejtim t\u00eb murit duke e p\u00ebrkulur pesh\u00ebn n\u00eb duart tuaja, derisa hunda t\u00eb mos e prek\u00eb murin. Leht\u00ebsisht shtyni trupin rreth murit dhe t\u00ebrhiquni ngadal\u00eb. P\u00ebrs\u00ebriteni 10 her\u00eb, por me l\u00ebvizje t\u00eb ngadalt\u00eb. Ky ushtrim \u00ebsht\u00eb i ngjash\u00ebm me pompat n\u00eb dysheme, vet\u00ebm se k\u00ebtu do t\u00eb q\u00ebndroni n\u00eb k\u00ebmb\u00eb. K\u00ebto ushtrime \u00ebsht\u00eb mir\u00eb t\u2019i praktikoni \u00e7do dit\u00eb apo nj\u00eb dit\u00eb po, nj\u00eb dit\u00eb jo. Ato mund t\u2019i kombinoni edhe me st\u00ebrvitjen q\u00eb b\u00ebni ju n\u00eb sht\u00ebpi. Kuptohet, si n\u00eb fillim, ashtu edhe pas mbarimit t\u00eb ushtrimeve, mos harroni t\u00eb b\u00ebni stre\u00e7ing.<\/p>\n","protected":false},"excerpt":{"rendered":" – St\u00ebrvitem shum\u00eb n\u00eb kushte sht\u00ebpie. Nuk m\u00eb mungojn\u00eb veglat elementare, ndaj b\u00ebj rregullisht ushtrime. M\u00eb intereson t\u00eb zhvilloj pak gjoksin, se m\u00eb duket sikur m\u00eb ka r\u00ebn\u00eb fare duke b\u00ebr\u00eb shum\u00eb vrap e st\u00ebrvitje. M\u00eb ka r\u00ebn\u00eb t\u00eb pakt\u00ebn nj\u00eb num\u00ebr. A mund t\u00eb m\u00eb thoni disa ushtrime p\u00ebr t\u00eb zhvilluar gjoksin, q\u00eb […]<\/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-11952","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\/11952","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=11952"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11952\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=11952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=11952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=11952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}