{"id":14516,"date":"2016-11-29T12:13:33","date_gmt":"2016-11-29T11:13:33","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=14516"},"modified":"2016-11-29T12:13:33","modified_gmt":"2016-11-29T11:13:33","slug":"si-ta-sheshoj-barkun","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/11\/si-ta-sheshoj-barkun\/","title":{"rendered":"Si ta sheshoj barkun?"},"content":{"rendered":"<p><strong>Instruktor p\u00ebrsh\u00ebndetje. Si ta sheshoj barkun, e ndjej se m\u00eb pengon shum\u00eb dhe m\u00eb prish linjat. Do doja t\u00eb dija, cilat ushtrime mund t\u00eb b\u00ebj p\u00ebr t\u00eb sjell paksa barkun n\u00eb form\u00eb, se e di q\u00eb \u00ebsht\u00eb e pamundur q\u00eb t\u00eb sheshohet plot\u00ebsisht. Egla<\/strong><\/p>\n<p><strong>Renato Kurti, instruktor, 0696681688:-<\/strong> P\u00ebrsh\u00ebndetje Elga, ke shum\u00eb t\u00eb drejt\u00eb p\u00ebr gjith\u00e7ka q\u00eb un\u00eb lexova dhe t\u00eb falenderoj q\u00eb k\u00ebrkove k\u00ebshill\u00ebn time. Problemi n\u00eb fjal\u00eb \u00ebsht\u00eb krijuar p\u00ebr nj\u00eb periudh\u00eb afatgja\u00ebe dhe po ashtu k\u00ebrkon nj\u00eb periudh\u00eb afatgjat\u00eb rehabilitimi. K\u00ebrkoj nga ty p\u00ebrkushtim maksimal, s\u00eb pari n\u00eb diet\u00ebn ushqimore dhe s\u00eb dyti n\u00eb aktivitetin fizik. Grumbulli i masave t\u00eb tep\u00ebrta n\u00eb at\u00eb zon\u00eb ndikojn\u00eb keq n\u00eb paraqitjen ton\u00eb dhe na b\u00ebjn t\u00eb ndihemi t\u00eb pap\u00ebrshtatsh\u00ebm me veten, po gjithashtu jan\u00eb burim s\u00ebmundjesh p\u00ebr trupin ton\u00eb si: diabeti, tensioni i lart\u00eb i gjakut, s\u00ebmundjet e zemr\u00ebs dhe shum\u00eb t\u00eb tjera, k\u00ebshtu q\u00eb duhet t\u00eb fokusohesh shum\u00eb tek m\u00ebnyra e t\u00eb ngr\u00ebnit. T\u00eb k\u00ebshilloj shum\u00eb vakte nga pak ushqim (5 vakte n\u00eb dit\u00eb) t\u00eb p\u00ebrq\u00ebndruar tek: 1-ushqimet proteinike \u00ebe sasi t\u00eb vog\u00ebl sepse duke ngr\u00ebn\u00eb pak nga k\u00ebto ushqime fitojm\u00eb rezerva t\u00eb m\u00ebdha proteine dhe nuk kemi nevoj t\u00eb ushqehemi shpesh. 2-Fibrat (fasulet, bizelet , thjerrzat etj) ndihmojn\u00eb shum\u00eb p\u00ebr t\u00eb luftuar masat dhjamore. 3- Frutat dhe perimet, jan\u00eb t\u00eb pasura me anti oksidant dhe kan\u00eb p\u00ebrmbajtje t\u00eb medha uji. 4- Duhet t\u00eb kesh kujdes nga ushqimet e skuqura, ushqimet me masa t\u00eb m\u00ebdha yndyre (prodhime shtazore), brum\u00ebrat, alkooli. 5-Rregjimi t\u00eb jet\u00eb sa m\u00eb perfekt q\u00eb organizmi ta ket\u00eb sa m\u00eb t\u00eb leht\u00eb arritjen e rezultatit q\u00eb ti k\u00ebrkon, si p\u00ebrshembull: gjumi, momentet e relaksit dhe p\u00ebrgatitja fizike. P\u00ebrve\u00e7 diet\u00ebs duhet t\u00eb merresh dhe\u00a0 me: 1-St\u00ebrvitjen, 2-Aktivitetin fizik (Aktiviteti fizik i nd\u00ebrthurrur me diet\u00eb \u00ebsht\u00eb m\u00ebnyra m\u00eb efikase p\u00ebr t\u00eb luftuar k\u00ebt\u00eb problem dhe rezultati do jet\u00eb m\u00ebse i arrir\u00eb. Pastaj kemi dhe ushtrimet si: 1-Ecja, aktivitete t\u00eb ndryshme fizike, \u00a0pun\u00ebt e sht\u00ebpis\u00eb, puna (profesioni), n\u00eb t\u00eb gjitha k\u00ebto situata duhet t\u00eb jesh shum\u00eb aktive dhe energjike. 2-Gjej koh\u00ebn ose mund\u00ebsin\u00eb t\u00eb jesh e rregjistruar n\u00eb nj\u00eb palest\u00ebr ose grup sportive, n\u00ebse nuk ke mund\u00ebsit\u00eb ose koh\u00ebn mundohu t\u00eb shkosh rrall\u00eb n\u00eb palest\u00ebr dhe m\u00ebso ushtrimet baz\u00eb t\u00eb nxehmjes s\u00eb p\u00ebrgjithshme t\u00eb trupit, ushtrimet e tonifikimit si dhe ushtrimet p\u00ebr muskujt e barkut. 3- Mbasi ke krijuar nj\u00eb ide baz\u00eb si b\u00ebhet nj\u00eb st\u00ebrvitje (nxehmja, forca, tonifikimi, stre\u00e7ingu, pushimi) vjen dhe fokusimi tek pjesa problematike. 4-Ushtrimet e barkut duhet ti b\u00ebsh 5 her\u00eb n\u00eb jav\u00eb me 2 dit\u00eb pushim. Jan\u00eb shum\u00eb t\u00eb thjeshta dhe ka me mij\u00ebra ushtrime. \u00c7do p\u00ebrkulje e trupit n\u00eb drejtim t\u00eb k\u00ebmb\u00ebve shkakton l\u00ebvizjen, forcimin e muskujve t\u00eb barkut si dhe djegjen e masave dhjamore. Ne gjuh\u00eb sportive ne trajner\u00ebt e ndajm\u00eb barkun n\u00eb 3 muskuj: a-Muskujt e lart\u00ebm (jan\u00eb posht\u00eb gjoksit, sapo fillon barku), b- muskujt e mes\u00ebm, \u00a0c- muskujt e posht\u00ebm. T\u00eb 3-ja k\u00ebto pjes\u00eb t\u00eb barkut duan ushtrime t\u00eb ve\u00e7anta,\u00a0 duke mos p\u00ebrjashuar dhe muskujt an\u00ebsore t\u00eb belit. Duke u shtrir\u00eb dhe duke b\u00ebr\u00eb 4 seanca palosjeje t\u00eb bustit af\u00ebr k\u00ebmb\u00ebve nga 10 her\u00eb, do t\u00eb v\u00ebsh n\u00eb veprim t\u00eb gjith\u00eb muskujt n\u00eb fjal\u00eb dhe si\u00e7 thash\u00eb m\u00eb lart\u00eb t\u00eb duhet nj\u00eb k\u00ebshillim me nj\u00eb instruktor palestre p\u00ebr ushtrimet specifike t\u00eb cilat nuk mund t\u00eb ti p\u00ebrshkruaj vet\u00ebm me t\u00eb shkruajtur. Gjithmon\u00eb duhet t\u00eb vazhdosh nga ushtrimet m\u00eb t\u00eb lehta tek ato m\u00eb t\u00eb v\u00ebshtirat dhe me nj\u00eb intensitet n\u00eb rritje t\u00eb shpejt\u00ebsis\u00eb dhe forc\u00ebs q\u00eb i jep ushtrimeve.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Instruktor p\u00ebrsh\u00ebndetje. Si ta sheshoj barkun, e ndjej se m\u00eb pengon shum\u00eb dhe m\u00eb prish linjat. Do doja t\u00eb dija, cilat ushtrime mund t\u00eb b\u00ebj p\u00ebr t\u00eb sjell paksa barkun n\u00eb form\u00eb, se e di q\u00eb \u00ebsht\u00eb e pamundur q\u00eb t\u00eb sheshohet plot\u00ebsisht. Egla Renato Kurti, instruktor, 0696681688:- P\u00ebrsh\u00ebndetje Elga, ke shum\u00eb t\u00eb drejt\u00eb p\u00ebr [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":14517,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[910],"class_list":["post-14516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-instruktori","tag-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/14516","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=14516"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/14516\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/14517"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=14516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=14516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=14516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}