{"id":12197,"date":"2016-02-25T19:30:25","date_gmt":"2016-02-25T18:30:25","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=12197"},"modified":"2016-02-25T12:22:12","modified_gmt":"2016-02-25T11:22:12","slug":"kam-trup-te-pazhvilluar-si-te-veproj","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/02\/kam-trup-te-pazhvilluar-si-te-veproj\/","title":{"rendered":"Kam trup t\u00eb pazhvilluar. Si t\u00eb veproj?"},"content":{"rendered":"<p><strong>&#8211; P\u00ebrsh\u00ebndetje instruktor. Jam 23 vje\u00e7, por jam shum\u00eb i dob\u00ebt dhe nuk e kuptoj arsyen se pse. Kam trupin e nj\u00eb 16 vje\u00e7ari. Ju lutem, m\u00eb thoni \u00e7far\u00eb mund t\u00eb b\u00ebj un\u00eb, si t\u00eb shtoj n\u00eb pesh\u00eb? Si e shpjegoni ju k\u00ebt\u00eb gj\u00eb tek un\u00eb?<\/strong><\/p>\n<p><strong><em><u>Mario, instruktor: <\/u><\/em><\/strong>\u00a0&#8211; I nderuar 23 vje\u00e7ar, s\u00eb pari ju duhet t\u00eb b\u00ebni nj\u00eb vizit\u00eb mjek\u00ebsore p\u00ebr t\u00eb p\u00ebrjashtuar probleme t\u00eb tilla si\u00e7 \u00ebsht\u00eb tiroidja, apo probleme t\u00eb tjera gjenetike t\u00eb cilat kan\u00eb ndikuar n\u00eb moszhvillimin tuaj. Pasi t\u00eb bindeni se nuk keni asnj\u00eb problem sh\u00ebndet\u00ebsor at\u00ebher\u00eb duhet shikuar dhe gjetur nj\u00eb metod\u00eb n\u00ebp\u00ebrmjet t\u00eb ushqyerit dhe st\u00ebrvitjes, q\u00eb t\u00eb arrini pesh\u00ebn e duhur dhe t\u00eb zhvilloheni fizikisht. Jeni ende n\u00eb koh\u00eb p\u00ebr t\u2019u zhvilluar, ndaj nuk duhet t\u00eb m\u00ebrziteni. Ashtu si mbipesha, edhe n\u00ebnpesha konsiderohet nj\u00eb problem serioz, ndaj duhet trajtuar me kujdes. Gjithsesi, un\u00eb vet\u00eb si instruktor do t\u2019ju rekomandoja t\u00eb mos p\u00ebrdorni stimulant\u00eb oreksi si\u00e7 jan\u00eb ila\u00e7et, sepse me at\u00eb organiz\u00ebm t\u00eb brisht\u00eb q\u00eb keni ju, duke dashur t\u00eb rregulloni pesh\u00ebn, mund t\u00eb d\u00ebmtoni zhvillimin tuaj. Ka shum\u00eb ushqime q\u00eb hapin oreksin. P\u00ebr shembull, n\u00ebse n\u00eb ushqimet tuaja p\u00ebrdorni gjithmon\u00eb hudhr\u00ebn, do t\u2019ju hapet oreksi. Vitaminat duhet t\u2019i merrni n\u00ebp\u00ebrmjet ushqimeve. Ju keni fatin e mir\u00eb q\u00eb mund t\u00eb konsumoni \u00e7do lloj ushqimi qoft\u00eb edhe kalorik, pa patur frik\u00ebn se mund t\u00eb sh\u00ebndosheni, ndaj p\u00ebrfitoni nga kjo. Shtimi n\u00eb pesh\u00eb ama duhet t\u00eb vij\u00eb n\u00eb m\u00ebnyr\u00eb graduale, jo i menj\u00ebhersh\u00ebm, sepse stomaku juaj tashm\u00eb \u00ebsht\u00eb i vog\u00ebl dhe nuk p\u00ebrballon mbingopje. Pra, filloni t\u00eb konsumoni me synimin q\u00eb t\u00eb shtoni t\u00eb pakt\u00ebn 1 kilogram n\u00eb jav\u00eb. M\u00ebnyra m\u00eb e mir\u00eb \u00ebsht\u00eb q\u00eb t\u00eb konsumoni produkte t\u00eb tilla si: gjalpi, ajka e qum\u00ebshtit, gjalpi i kikirikut, vaji i ullirit sepse \u00ebsht\u00eb dhe i sh\u00ebndetsh\u00ebm, salcat, majoneza, farat dhe arrat, veza, mishi i vi\u00e7it, filetot e pul\u00ebs, makaronat, bizelet, lakrat, patatja, t\u00eb gjitha perimet, ushqimet q\u00eb ofron deti, peshku, frutat e detit. Mund\u00ebsisht konsumoni ngjalat, si dhe 5 fruta (mund\u00ebsisht t\u00eb ndryshme) n\u00eb dit\u00eb.<\/p>\n<p>&#8211; N\u00ebse nuk keni fare oreks, do t\u2019ju sugjeroja t\u00eb regjistroheni n\u00eb nj\u00eb palest\u00ebr dhe t\u00eb filloni pak st\u00ebrvitjen. Duke b\u00ebr\u00eb st\u00ebrvitje, do t\u2019ju vij\u00eb oreksi menj\u00ebher\u00eb. Sapo t\u00eb dilni nga palestra, konsumoni nj\u00eb banane dhe nj\u00eb \u00e7okollat\u00eb snikers, q\u00eb ju japin kalori. Nd\u00ebrkoh\u00eb, st\u00ebrvitja do t\u2019ju ndihmoj\u00eb edhe t\u00eb zhvilloheni fizikisht. Do t\u2019ju sugjeroja ushtrime kardio, por me ecje t\u00eb leht\u00eb dhe ushtrime me vegla q\u00eb kan\u00eb t\u00eb b\u00ebjn\u00eb me zgjatjen e muskujve. N\u00ebse nuk shkoni n\u00eb palest\u00ebr, b\u00ebni ecje n\u00eb natyr\u00eb dhe ushtrohuni me ushtrime t\u00eb tilla q\u00eb kan\u00eb ngjashm\u00ebri me paralelet, n\u00eb m\u00ebnyr\u00eb q\u00eb muskujt t\u00eb fillojn\u00eb t\u00eb zgjaten dhe t\u00eb forcohen. Gjithsesi, n\u00eb palest\u00ebr \u00e7do instruktor jep programin e caktuar duke u bazuar te nevojat fizike dhe k\u00ebrkesat e \u00e7donj\u00ebrit prej nesh. Ju do t\u2019i k\u00ebrkoni nj\u00eb program shtimi n\u00eb pesh\u00eb dhe zhvillimi fizik. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, edhe do t\u2019ju hapet oreksi, edhe do t\u00eb keni zhvillim fizik. Duhet patjet\u00ebr t\u00eb ndiqni k\u00ebt\u00eb program, edhe n\u00ebse ju mungon vullneti. \u00c7do gj\u00eb \u00ebsht\u00eb e arritshme. R\u00ebnd\u00ebsi ka t\u00eb mos keni probleme sh\u00ebndet\u00ebsore, pasi t\u00eb tjerat rregullohen.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; P\u00ebrsh\u00ebndetje instruktor. Jam 23 vje\u00e7, por jam shum\u00eb i dob\u00ebt dhe nuk e kuptoj arsyen se pse. Kam trupin e nj\u00eb 16 vje\u00e7ari. Ju lutem, m\u00eb thoni \u00e7far\u00eb mund t\u00eb b\u00ebj un\u00eb, si t\u00eb shtoj n\u00eb pesh\u00eb? Si e shpjegoni ju k\u00ebt\u00eb gj\u00eb tek un\u00eb? Mario, instruktor: \u00a0&#8211; I nderuar 23 vje\u00e7ar, s\u00eb pari [&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-12197","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\/12197","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=12197"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12197\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}