<\/p>\n
– Jam nj\u00eb vajz\u00eb q\u00eb merrem shum\u00eb me palest\u00ebr, por shoh q\u00eb nuk kam ndonj\u00eb rezultat t\u00eb duksh\u00ebm te t\u00eb pasmet, q\u00eb m\u00eb duken shum\u00eb t\u00eb vogla. Cilat jan\u00eb ushtrimet q\u00eb t\u2019i ngren\u00eb vithet? <\/strong><\/p>\n Mario, instruktor: <\/u><\/em><\/strong>\u00a0– E nderuar lexuese, nuk e dim\u00eb mosh\u00ebn tuaj e cila ka nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm edhe n\u00eb m\u00ebnyr\u00ebn e t\u00eb ushtruarit, megjithat\u00eb ndodh shpesh q\u00eb pavar\u00ebsisht se shum\u00eb vet\u00eb ushtrohen n\u00eb palest\u00ebr, nuk kan\u00eb rezultatet e duhura n\u00eb fizik. Palestra b\u00ebn goxha pun\u00eb n\u00eb riformimin e formave t\u00eb fizikut, por edhe gjeni luan nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb fizikun e gjithkujt. N\u00ebse konstrukti juaj \u00ebsht\u00eb me vithe t\u00eb vogla, at\u00ebher\u00eb t\u00eb ushtruarit do t\u2019i tonifikoj\u00eb, do t\u2019i b\u00ebj\u00eb t\u00eb bukura, por jo m\u00eb t\u00eb m\u00ebdha. Megjithat\u00eb, ja disa ushtrime se si t\u2019i ngrini vithet:<\/p>\n – Ushtrimi i par\u00eb: Q\u00ebndroni posht\u00eb me gjunj\u00ebt e mbledhur dhe duart pran\u00eb mjekr\u00ebs. M\u00eb pas k\u00ebrceni, duke u hedhur lart e duke i shtrir\u00eb krah\u00ebt n\u00eb drejtim t\u00eb tavanit dhe k\u00ebmb\u00ebt gjithashtu. B\u00ebni tri her\u00eb nga 8 hedhje.<\/p>\n – Ushtrimi i dyt\u00eb: B\u00ebni nj\u00eb hap para. Hapini k\u00ebmb\u00ebt n\u00eb pozicionin 90 grad\u00eb dhe mbajini shpatullat drejt me ijet. P\u00ebrkulni gjurin dhe kthehuni n\u00eb pozicionin fillestar. P\u00ebrs\u00ebriteni me k\u00ebmb\u00ebn tjet\u00ebr para, p\u00ebr t\u00eb p\u00ebrfunduar l\u00ebvizjet.<\/p>\n – Ushtrimi i tret\u00eb, duke ngritur pesh\u00ebn dhe duke u p\u00ebrkulur. Q\u00ebndroni me k\u00ebmb\u00ebt e mbyllura dhe ulni gjunj\u00ebt (me q\u00ebndrimin e trupit drejt), duke mbajtur peshat. Pastaj kthehuni s\u00ebrish n\u00eb pozicionin fillestar. Mbani pesha nga 10-15 kile apo nga 5-7.5 me duart tuaja.<\/p>\n – Ushtrimi i kat\u00ebrt: Shtrihuni me shpin\u00eb n\u00eb dysheme dhe vendosini k\u00ebmb\u00ebt n\u00eb stol. Me duart e mb\u00ebshtetura n\u00eb dysheme, ngrini nj\u00ebr\u00ebn k\u00ebmb\u00eb lart t\u00eb lakuar n\u00eb form\u00eb L. dhe shtr\u00ebngoni mir\u00eb vithet. P\u00ebrs\u00ebriteni ushtrimin edhe me k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n – Ushtrimi i pest\u00eb: Q\u00ebndroni n\u00eb k\u00ebmb\u00eb, me nj\u00ebr\u00ebn k\u00ebmb\u00eb p\u00ebrpara t\u00eb vendosur mbi nj\u00eb stol. P\u00ebrqendrojeni t\u00ebr\u00eb pesh\u00ebn duke u p\u00ebrkulur n\u00eb k\u00ebmb\u00ebn q\u00eb keni p\u00ebrpara, mbi stol (duke p\u00ebrthyer gjurin). P\u00ebrs\u00ebriteni ushtrimin edhe me k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n – Dhe ushtrimi i fundit ka t\u00eb b\u00ebj\u00eb me ngritjen e nj\u00ebr\u00ebs k\u00ebmb\u00eb nd\u00ebrkoh\u00eb q\u00eb jeni n\u00eb pozicionin gjys\u00ebm shtrir\u00eb, gjys\u00ebm ur\u00eb (kur jeni n\u00eb pozicionin si n\u00eb ushtrimin 4), por pa ndihm\u00ebn e nj\u00eb stoli.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" – Jam nj\u00eb vajz\u00eb q\u00eb merrem shum\u00eb me palest\u00ebr, por shoh q\u00eb nuk kam ndonj\u00eb rezultat t\u00eb duksh\u00ebm te t\u00eb pasmet, q\u00eb m\u00eb duken shum\u00eb t\u00eb vogla. Cilat jan\u00eb ushtrimet q\u00eb t\u2019i ngren\u00eb vithet? Mario, instruktor: \u00a0– E nderuar lexuese, nuk e dim\u00eb mosh\u00ebn tuaj e cila ka nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm edhe n\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-12126","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\/12126","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=12126"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12126\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}