<\/p>\n
\u00a0<\/strong><\/p>\n Instruktor p\u00ebrsh\u00ebndetje, jam Eva 21 vje\u00e7e dhe kam filluar palestr\u00ebn p\u00ebr her\u00eb t\u00eb par\u00eb dhe desha t\u00eb t\u00eb b\u00ebj nj\u00eb pyetje. Un\u00eb jam 165 e gjat\u00eb dhe 54 kile por problemi qe m\u00eb shqet\u00ebson n\u00eb trupin tim \u00ebsht\u00eb se kam shum\u00eb bark. Dua q\u00eb ta heq barkun sepse m\u00eb mundon shum\u00eb, nuk vesh dot nj\u00eb bluz\u00eb t\u00eb ngusht\u00eb sepse m\u00eb ngjan shum\u00eb keq. P\u00ebr k\u00ebt\u00eb m\u00eb duhen disa k\u00ebshilla \u00e7far\u00eb ushtrimesh duhet t\u00eb b\u00ebj?<\/strong><\/p>\n <\/p>\n Skerdi Pasha,<\/strong> instruktor, Royal Fitness Club, Rruga Theodor Keka, Unaza e Re pran\u00eb Astirit, telefon 0695445228:- <\/strong>P\u00ebrsh\u00ebndetje Eva, pik\u00eb s\u00eb pari ti duhet t\u00eb kuptosh q\u00eb barku \u00ebsht\u00eb zona ku akumulohet dhjami. T\u00eb gjith\u00eb duhet t\u00eb nd\u00ebrgjegj\u00ebsohemi q\u00eb nuk \u00ebsht\u00eb fundi bot\u00ebs pse kemi pak bark. Por, m\u00eb lini t\u2019ju\u00a0 jap disa k\u00ebshilla t\u00eb p\u00ebrgjithshme dhe pastaj t\u00eb kalojm\u00eb n\u00eb specifika. N\u00ebse jeni 54 kg ju duhet t\u00eb merrni 65 gr protein\u00eb n\u00eb dit\u00eb dhe 120 gr karbohidrate. Duhet t\u00eb konsumoni ushqimin n\u00eb vakte t\u00eb vogla, ku secili vakt t\u00eb p\u00ebrmbaj\u00eb 20-30 gram\u00eb proteina dhe 30-40 karbohidrat. Vaktet nga nj\u00ebri tjetri duhet t\u00eb ken\u00eb nj\u00eb hapsir\u00eb kohore jo m\u00eb shum\u00eb se 3 or\u00eb. N\u00eb dy vaktet e fundit nuk do marr\u00ebsh fare karbohidrate, dometh\u00ebn\u00eb sallat\u00eb dhe ushqime proteinike q\u00eb mund t\u00eb jen\u00eb: fileto pule ose peshk ton. Programi st\u00ebrvitor duhet t\u00eb jet\u00eb ky:<\/p>\n Ushtrime me pasha, 15 cop\u00eb duke i p\u00ebrs\u00ebritur nga 3 her\u00eb me nga 30 sekonda pushim dhe n\u00eb fund 30 minuta ecje n\u00eb pist\u00eb. Shpresoj q\u00eb k\u00ebshillat e mia t\u00eb t\u00eb hyjn\u00eb n\u00eb pun\u00eb, por t\u00eb duhet pak vullnet, asgj\u00eb nuk ndryshon p\u00ebrnj\u00ebher\u00ebsh dhe asgj\u00eb nuk mund t\u00eb ket\u00eb efekt t\u00eb menj\u00ebhersh\u00ebm. T\u00eb duhet pak durim dhe pak m\u00eb shum\u00eb pun\u00eb me trupin.<\/p>\n","protected":false},"excerpt":{"rendered":" \u00a0 Instruktor p\u00ebrsh\u00ebndetje, jam Eva 21 vje\u00e7e dhe kam filluar palestr\u00ebn p\u00ebr her\u00eb t\u00eb par\u00eb dhe desha t\u00eb t\u00eb b\u00ebj nj\u00eb pyetje. Un\u00eb jam 165 e gjat\u00eb dhe 54 kile por problemi qe m\u00eb shqet\u00ebson n\u00eb trupin tim \u00ebsht\u00eb se kam shum\u00eb bark. Dua q\u00eb ta heq barkun sepse m\u00eb mundon shum\u00eb, nuk vesh […]<\/p>\n","protected":false},"author":5,"featured_media":15290,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[1196],"class_list":["post-15298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-instruktori","tag-skerdi-pasha"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/15298","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=15298"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/15298\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/15290"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=15298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=15298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=15298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}