{"id":13468,"date":"2016-07-04T14:30:01","date_gmt":"2016-07-04T12:30:01","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=13468"},"modified":"2016-07-04T12:39:07","modified_gmt":"2016-07-04T10:39:07","slug":"si-ta-dobesoj-barkun","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/07\/si-ta-dobesoj-barkun\/","title":{"rendered":"Si ta dob\u00ebsoj barkun?"},"content":{"rendered":"<p>&#8211; Ju lutem, instruktor, a mund t\u00eb na thoni disa ushtrime vet\u00ebm p\u00ebr barkun? Ju lutem t\u00eb na i ilustroni me fotografi sepse un\u00eb st\u00ebrvitem n\u00eb sht\u00ebpi. Kam trup t\u00eb rregullt, por me barkun kam probleme; nuk po arrij dot ta ul fryrjen e t\u00eb heq dhjamin. Doja disa ushtrime q\u00eb ta dob\u00ebsoj barkun m\u00eb shum\u00eb.<br \/>\nMario, instruktor: &#8211; E kuptoj shum\u00eb shqet\u00ebsimin tuaj, sepse shum\u00eb femra e kan\u00eb problem pjes\u00ebn e barkut. P\u00ebrve\u00e7 celulitit, ky \u00ebsht\u00eb problemi m\u00eb i madh te ju dhe m\u00eb i v\u00ebshtiri p\u00ebr t\u00eb arritur form\u00ebn q\u00eb d\u00ebshironi, pra, t\u00eb keni nj\u00eb bark t\u00eb dob\u00ebt, me muskuj t\u00eb tonifikuar. Nj\u00eb pjes\u00eb e mir\u00eb e femrave sh\u00ebndoshen m\u00eb shpejt n\u00eb bark sesa n\u00eb pjes\u00eb t\u00eb tjera t\u00eb trupit. Un\u00eb do t\u2019ju jap disa ushtrime q\u00eb po i realizuat si\u00e7 duhet n\u00eb sht\u00ebpi p\u00ebr 5 dit\u00eb n\u00eb jav\u00eb rresht, do t\u00eb shikoni rezultate fantastike. Kuptohet, pasi t\u00eb keni b\u00ebr\u00eb t\u00eb pakten 30 minuta kardio, vrap, bi\u00e7iklet\u00eb ose edhe thjesht ecje jasht\u00eb n\u00eb natyr\u00eb. M\u00eb pas kushtojuni 20 minuta vet\u00ebm ushtrimeve p\u00ebr barkun. Pra, pasi t\u00eb keni b\u00ebr\u00eb 30 minut\u00ebshin kardio, vazhdoni me ushtrimet e barkut t\u00eb cilat jan\u00eb:<br \/>\n&#8211; Ushtrimi i par\u00eb: Q\u00ebndroni n\u00eb pozicionin shtrir\u00eb n\u00eb dysheme me kurriz, si n\u00eb figur\u00ebn 1. Si\u00e7 jeni n\u00eb at\u00eb pozicion, ngrini nj\u00ebr\u00ebn k\u00ebmb\u00eb dhe bashkojeni me dor\u00ebn e kund\u00ebrt, pra: k\u00ebmb\u00eb e djatht\u00eb, dor\u00eb e majt\u00eb. E nj\u00ebjta gj\u00eb vlen edhe p\u00ebr k\u00ebmb\u00ebn tjet\u00ebr. B\u00ebjeni k\u00ebt\u00eb ushtrim 5 her\u00eb nga 8 l\u00ebvizje p\u00ebr secil\u00ebn k\u00ebmb\u00eb. N\u00eb k\u00ebt\u00eb ushtrim, kontraktohen shum\u00eb muskujt e barkut.<\/p>\n<p><a href=\"http:\/\/intervista.al\/web\/wp-content\/uploads\/2016\/07\/clip_image002.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/intervista.al\/web\/wp-content\/uploads\/2016\/07\/clip_image002-300x144.jpg\" alt=\"clip_image002\" width=\"300\" height=\"144\" class=\"alignnone size-medium wp-image-13469\" srcset=\"https:\/\/intervista.al\/web\/wp-content\/uploads\/2016\/07\/clip_image002-300x144.jpg 300w, https:\/\/intervista.al\/web\/wp-content\/uploads\/2016\/07\/clip_image002.jpg 353w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&#8211; Ushtrimi i dyt\u00eb. Si\u00e7 e shikoni n\u00eb figur\u00eb, duhet t\u00eb q\u00ebndroni n\u00eb pozicionin si kur jeni duke b\u00ebr\u00eb pompa, por me ndryshimin e vet\u00ebm q\u00eb duhet t\u00eb rrini n\u00eb b\u00ebrryla, me shpin\u00ebn drejt, jo t\u00eb harkuar. Q\u00ebndroni k\u00ebshtu p\u00ebr 60 sekonda. B\u00ebjeni dy her\u00eb k\u00ebt\u00eb ushtrim. Ky ushtrim v\u00eb n\u00eb l\u00ebvizje gjith\u00eb muskujt e trupit, por ve\u00e7an\u00ebrisht t\u00eb barkut dhe forcon mesin. Ky ushtrim k\u00ebshillohet gjithmon\u00eb e m\u00eb shum\u00eb koh\u00ebt e fundit dhe po b\u00ebn mrekullira te t\u00eb gjith\u00eb ata persona q\u00eb duan bark t\u00eb tonifikuar dhe pa dhjam\u00eb. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Ju lutem, instruktor, a mund t\u00eb na thoni disa ushtrime vet\u00ebm p\u00ebr barkun? Ju lutem t\u00eb na i ilustroni me fotografi sepse un\u00eb st\u00ebrvitem n\u00eb sht\u00ebpi. Kam trup t\u00eb rregullt, por me barkun kam probleme; nuk po arrij dot ta ul fryrjen e t\u00eb heq dhjamin. Doja disa ushtrime q\u00eb ta dob\u00ebsoj barkun m\u00eb [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,219],"tags":[],"class_list":["post-13468","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\/13468","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=13468"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/13468\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/13470"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=13468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=13468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=13468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}