{"id":12560,"date":"2016-03-29T12:30:04","date_gmt":"2016-03-29T10:30:04","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=12560"},"modified":"2016-03-28T14:42:50","modified_gmt":"2016-03-28T12:42:50","slug":"si-te-heq-anesoret-te-vithet","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/03\/si-te-heq-anesoret-te-vithet\/","title":{"rendered":"Si t\u00eb heq an\u00ebsoret te vithet?"},"content":{"rendered":"

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– A mund t\u00eb m\u00eb thoni ndonj\u00eb ushtrim p\u00ebr heqjen e dhjamit anash vitheve? Un\u00eb kam trup t\u00eb rregullt e t\u00eb mir\u00eb, por vet\u00ebm aty kam kile pak m\u00eb shum\u00eb se\u00e7 duhet. M\u00eb shqet\u00ebson ky fakt. Cilat jan\u00eb ushtrimet m\u00eb t\u00eb mira? <\/strong><\/p>\n

Mario, instruktor: <\/u><\/em><\/strong>– S\u00eb pari, do t\u2019ju sugjeroja t\u00eb b\u00ebni ushtrime kardio dhe sidomos bi\u00e7iklet\u00eb. Bi\u00e7ikleta \u00ebsht\u00eb ushtrimi m\u00eb i mir\u00eb sidomos p\u00ebr pjes\u00ebn e dhjamit anash vitheve sepse po ta shikoni nd\u00ebrkoh\u00eb q\u00eb ushtroheni n\u00eb bi\u00e7iklet\u00eb, trysnia m\u00eb e madhe \u00ebsht\u00eb te barku dhe te pjesa anash vitheve, duke l\u00ebn\u00eb m\u00ebnjan\u00eb q\u00eb edhe k\u00ebmb\u00ebt st\u00ebrviten shum\u00eb mir\u00eb. Ushtrime t\u00eb tjera p\u00ebr t\u00eb ulur dhjamin anash vitheve jan\u00eb ushtrimet aerobike me step, k\u00ebrcimi, si dhe ushtrimet me ulje e ngritje n\u00eb vend, por duke mbajtur pesha n\u00eb duar. Ushtrimi m\u00eb i mir\u00eb \u00ebsht\u00eb ulja e ngritja si\u00e7 e shikoni n\u00eb figur\u00ebn posht\u00eb. Ky ushtrim ju ndihmon jo vet\u00ebm p\u00ebr heqjen e dhjamit anash vitheve, por edhe p\u00ebr tonifikimin e vitheve. Kini parasysh ta mbani shpin\u00ebn n\u00eb m\u00ebnyr\u00eb korrekte dhe shtr\u00ebngoni mesin gjat\u00eb ekzekutimit t\u00eb ushtrimit q\u00eb t\u00eb mos keni dhimbje m\u00eb pas. Kur ngriheni, b\u00ebjeni ngadal\u00eb q\u00eb t\u00eb mos keni probleme me gjunj\u00ebt apo mesin. B\u00ebjini tre her\u00eb n\u00eb jav\u00eb k\u00ebto ushtrime, me nga 15 sete \u00e7do her\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"

  – A mund t\u00eb m\u00eb thoni ndonj\u00eb ushtrim p\u00ebr heqjen e dhjamit anash vitheve? Un\u00eb kam trup t\u00eb rregullt e t\u00eb mir\u00eb, por vet\u00ebm aty kam kile pak m\u00eb shum\u00eb se\u00e7 duhet. M\u00eb shqet\u00ebson ky fakt. Cilat jan\u00eb ushtrimet m\u00eb t\u00eb mira? Mario, instruktor: – S\u00eb pari, do t\u2019ju sugjeroja t\u00eb b\u00ebni ushtrime kardio […]<\/p>\n","protected":false},"author":5,"featured_media":12561,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,219],"tags":[],"class_list":["post-12560","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-instruktori","category-pyetje-pergjigje"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12560","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=12560"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12560\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/12561"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}