M\u00eb n\u00eb fund i jeni futur vrapit, ai ju p\u00eblqen. Tani doni t\u00eb njihni frekuenc\u00ebn ideale p\u00ebr t\u00eb p\u00ebrfituar n\u00eb maksimum nga ky sport dhe p\u00ebr t\u00eb b\u00ebr\u00eb p\u00ebrparime. Ja cila \u00ebsht\u00eb ajo.<\/p>\n
– Cila duhet t\u00eb jet\u00eb frekuenca e vrapimit kur je debutant?
\n– Vrapi \u00ebsht\u00eb nj\u00eb sport k\u00ebrkues q\u00eb ndikon n\u00eb ritmin e zemr\u00ebs, muskujt dhe tendinat. K\u00ebshtu, n\u00eb fillim, nuk duhet t\u00eb vraposh shum\u00eb shpejt, sepse mund t\u00eb l\u00ebndohesh ose m\u00ebrzitesh! Rregulli i art\u00eb \u00ebsht\u00eb progresiviteti dhe rregullsia. M\u00eb mir\u00eb t\u00eb b\u00ebsh 20 minuta vrap tre her\u00eb n\u00eb jav\u00eb, se nj\u00eb her\u00eb t\u00eb vetme dhe nj\u00eb or\u00eb. Duke vrapuar rregullisht, ju do t\u00eb m\u00ebsoni zemr\u00ebn dhe organizmin tuaj ndaj p\u00ebrpjekjes q\u00eb k\u00ebrkohet gjat\u00eb vrapit. Fillojeni pra me vrapime dy-tre her\u00eb n\u00eb jav\u00eb, duke respektuar gjithmon\u00eb t\u00eb pakt\u00ebn nj\u00eb dit\u00eb pushimi nd\u00ebrmjet seancave t\u00eb vrapit. N\u00eb fillim fillojeni me 20 minuta dhe seancat do t\u00eb shtohen progresivisht p\u00ebr t\u00eb arritur 45 minuta dhe m\u00eb n\u00eb fund do t\u00eb arrini t\u00eb b\u00ebni 10 km vrap.
\n– Me \u00e7far\u00eb frekuence duhet vrapuar p\u00ebr t\u00eb b\u00ebr\u00eb p\u00ebrparime?
\n– N\u00eb rast se doni t\u00eb b\u00ebni p\u00ebrparime dhe t\u00eb mos k\u00ebnaqeni me nj\u00eb vrap t\u00eb s\u00eb djel\u00ebs, at\u00ebher\u00eb duhet t\u00eb organizoni m\u00eb mir\u00eb seancat e vrapit dhe t\u00eb shtoni frekuenc\u00ebn e st\u00ebrvitjes suaj. P\u00ebr t\u00eb p\u00ebrparuar n\u00eb k\u00ebt\u00eb fush\u00eb, duhet t\u00eb b\u00ebni tre her\u00eb vrap n\u00eb jav\u00eb. K\u00ebto tre seanca jan\u00eb t\u00eb domosdoshme p\u00ebr \u00e7do vrapues q\u00eb do t\u00eb b\u00ebj\u00eb p\u00ebrparime: Nj\u00eb seanc\u00eb do t\u00eb sh\u00ebrbej\u00eb p\u00ebr t\u00eb punuar mbi shpejt\u00ebsin\u00eb, nj\u00eb seanc\u00eb me intensitet t\u00eb ndryshuesh\u00ebm p\u00ebr t\u00eb punuar mbi intensitetet e ndryshme gjat\u00eb t\u00eb nj\u00ebjt\u00ebs seanc\u00eb dhe nj\u00eb me vrap me distanc\u00eb t\u00eb gjat\u00eb, koh\u00ebzgjatja e t\u00eb cilit do t\u00eb ndryshoj\u00eb sipas objektivit tuaj (5 km, 10 km, gjysm\u00eb maratone, etj). N\u00ebse jua lejon koha, mund t\u00eb vraponi kat\u00ebr ose pes\u00eb her\u00eb n\u00eb jav\u00eb, por gjithmon\u00eb duhet t\u00eb respektoni nj\u00eb lloj progresivteti n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos l\u00ebndoheni, apo lodheni. N\u00ebse ndjeheni shum\u00eb t\u00eb lodhur, ose ju dhembin muskujt, apo ky\u00e7et, l\u00ebreni seanc\u00ebn p\u00ebr m\u00eb von\u00eb, ose eliminojeni fare.<\/p>\n
(K\u00ebt\u00eb shkrim mund ta lexoni t\u00eb plot\u00eb n\u00eb gazet\u00ebn \u201cIntervista\u201d t\u00eb k\u00ebsaj jave. At\u00eb mund ta blini n\u00eb t\u00eb gjitha pikat e shitjes n\u00eb Shqip\u00ebri si edhe n\u00eb kioskat ku shitet shtypi i huaj n\u00eb Greqi. Mund ta blini edhe online, vet\u00ebm p\u00ebr\u00a089\u00a0cent, n\u00eb:\u00a0http:\/\/www.pressreader.com\/albania\/intervista<\/a>)<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" M\u00eb n\u00eb fund i jeni futur vrapit, ai ju p\u00eblqen. Tani doni t\u00eb njihni frekuenc\u00ebn ideale p\u00ebr t\u00eb p\u00ebrfituar n\u00eb maksimum nga ky sport dhe p\u00ebr t\u00eb b\u00ebr\u00eb p\u00ebrparime. Ja cila \u00ebsht\u00eb ajo. – Cila duhet t\u00eb jet\u00eb frekuenca e vrapimit kur je debutant? – Vrapi \u00ebsht\u00eb nj\u00eb sport k\u00ebrkues q\u00eb ndikon n\u00eb ritmin e […]<\/p>\n","protected":false},"author":5,"featured_media":13943,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-13942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/13942","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=13942"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/13942\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/13943"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=13942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=13942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=13942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}