<\/p>\n\n\n\n
–\nJam kurioze t\u00eb di cili \u00ebsht\u00eb kuptimi i shprehjes q\u00eb p\u00ebrdoret shpesh: \u201ctrup i sh\u00ebndetsh\u00ebm\u201d?\nUn\u00eb, kur them k\u00ebshtu, e kam fjal\u00ebn p\u00ebr nj\u00eb person pa s\u00ebmundje, nd\u00ebrsa t\u00eb tjer\u00eb\nm\u00eb thon\u00eb mua: \u201cSa e sh\u00ebndetshme je!\u201d, n\u00eb kuptimin q\u00eb jam e sh\u00ebndosh\u00eb. N\u00eb fakt, jam\npak, por jo aq sa mendojn\u00eb ata. M\u00eb thoni disa rregulla baz\u00eb q\u00eb t\u00eb mos sh\u00ebndoshem\nm\u00eb tep\u00ebr…<\/strong><\/p>\n\n\n\n Diego Hoxha, fitness instruktor, Fitness&Box Sport Albania, Rr Bajram Curri, pran\u00eb maternitetit t\u00eb ri, tel +35544534743:- <\/em><\/strong>– \u00cbsht\u00eb m\u00eb se e v\u00ebrtet\u00eb q\u00eb shprehja q\u00eb thoni, n\u00ebnkupton n\u00eb t\u00eb shumt\u00ebn e rasteve nj\u00eb person t\u00eb sh\u00ebndosh\u00eb ose mbipesh\u00eb, por n\u00eb thelb, n\u00ebse themi \u201c\u00ebsht\u00eb i\/e sh\u00ebndetsh\u00ebm\u201d, e kemi fjal\u00ebn p\u00ebr nj\u00eb person q\u00eb ka nj\u00eb form\u00eb t\u00eb mir\u00eb fizike, q\u00eb s\u2019ka probleme me sh\u00ebndetin. Nd\u00ebrsa n\u00eb lidhje me at\u00eb \u00e7far\u00eb k\u00ebrkoni ju p\u00ebr t\u00eb ruajtur pesh\u00ebn q\u00eb keni ose p\u00ebr t\u00eb mos u sh\u00ebndoshur m\u00eb tep\u00ebr, do t\u2019ju k\u00ebshilloja:<\/p>\n\n\n\n 1. St\u00ebrvituni\nvazhdimisht, aq sa kjo gj\u00eb t\u2019ju b\u00ebhet zakon. T\u00eb pakt\u00ebn tre her\u00eb n\u00eb jav\u00eb, n\u00eb\nm\u00ebngjes ikni n\u00eb palest\u00ebr dhe vraponi ose b\u00ebni bi\u00e7iklet\u00eb p\u00ebr 45 minuta. Pastaj,\npas pune, rreth or\u00ebs gjasht\u00eb apo shtat\u00eb, b\u00ebni st\u00ebrvitje me pesha p\u00ebr rreth 45\nminuta. \u00cbsht\u00eb v\u00ebrtetuar se di\u00e7ka duhet t\u00eb p\u00ebrs\u00ebritet 21 her\u00eb para se t\u00eb b\u00ebhet\nzakon. Pra, t\u00eb pakt\u00ebn 21 her\u00eb shtyjeni veten p\u00ebr t\u00eb shkuar n\u00eb palest\u00ebr. Do ta\nndjeni menj\u00ebher\u00eb ndryshimin.<\/p>\n\n\n\n 2. Ju duhet\nst\u00ebrvitje kardiovaskulare. K\u00ebtu \u00ebsht\u00eb fjala p\u00ebr vrap, not, bi\u00e7iklet\u00eb, patina\netj. \u00c7do aktivitet q\u00eb e ngre nivelin e rrahjeve t\u00eb zemr\u00ebs p\u00ebr nj\u00eb koh\u00eb t\u00eb\ncaktuar, forcon zemr\u00ebn. Rreth 20-45 minuta, tre deri n\u00eb kat\u00ebr her\u00eb n\u00eb jav\u00eb\n\u00ebsht\u00eb e mjaftueshme p\u00ebr t\u00eb humbur pesh\u00eb n\u00eb m\u00ebnyr\u00eb graduale dhe t\u00eb sh\u00ebndetshme.\nPulsi duhet t\u00eb jet\u00eb 120-150 rrahje p\u00ebr minut\u00eb, megjithat\u00eb, ka nj\u00eb formul\u00eb t\u00eb\ncaktuar p\u00ebr k\u00ebt\u00eb.<\/p>\n\n\n\n 3. Ve\u00e7 st\u00ebrvitjes,\nduhet t\u00eb keni nj\u00eb regjim t\u00eb mir\u00eb t\u00eb ushqyeri, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb keni sh\u00ebndet t\u00eb\nplot\u00eb. <\/p>\n\n\n\n – Hani 6-8\nporcione ushqimi n\u00eb dit\u00eb.<\/p>\n\n\n\n – Mos u\nkufizoni me tre vaktet, sepse sasia n\u00eb to do t\u00eb jet\u00eb m\u00eb madhe.<\/p>\n\n\n\n – Mund\u00ebsisht,\nn\u00eb gatimet tuaja p\u00ebrdorni vet\u00ebm vaj ulliri, pasi \u00ebsht\u00eb shum\u00eb i sh\u00ebndetsh\u00ebm dhe,\nn\u00ebp\u00ebrmjet tij, nuk shtoni n\u00eb pesh\u00eb. <\/p>\n\n\n\n – B\u00ebni\npalest\u00ebr 3 her\u00eb n\u00eb jav\u00eb<\/p>\n\n\n\n – N\u00ebse keni\nmund\u00ebsi, b\u00ebni not rreth 45 minuta, dy her\u00eb n\u00eb jav\u00eb<\/p>\n\n\n\n – Flini gjum\u00eb\n\u00e7do dit\u00eb jo m\u00eb pak se 8 or\u00eb. <\/p>\n\n\n\n – Pini 8-10\ngota uj\u00eb \u00e7do dit\u00eb. Nj\u00eb nga gj\u00ebrat m\u00eb t\u00eb r\u00ebnd\u00ebsishme q\u00eb ne shpesh e harrojm\u00eb\n\u00ebsht\u00eb uji. \u00c7do njeri i rritur duhet t\u00eb pij\u00eb 1 lit\u00ebr e gjysm\u00eb deri 2 litra uj\u00eb\nn\u00eb dit\u00eb n\u00eb var\u00ebsi t\u00eb pesh\u00ebs s\u00eb tij. Jo vet\u00ebm q\u00eb trupi ka nevoj\u00eb p\u00ebr uj\u00eb, por\nuji gjithashtu pengon sh\u00ebndoshjen. Nj\u00eb njeri q\u00eb pi uj\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb vazhdueshme\ngjat\u00eb dit\u00ebs, nuk ndjen shum\u00eb uri. Duhet t\u00eb hani fruta dhe zarzavate t\u00eb\nfresk\u00ebta, mund\u00ebsisht t\u00eb pagatuara, t\u00eb p\u00ebrdorni n\u00eb m\u00ebnyr\u00eb t\u00eb kufizuar karbohidratet,\nsi buka e sheqernat sepse kthehen shpejt n\u00eb dhjam\u00eb, zgjidhini me kujdes ushqimet,\nsidomos ato t\u00eb gatuara, m\u00ebnjanoni ushqimet “e shpejta” e t\u00eb skuqura, merruni\nme aktivitet, etj. T\u00eb gjitha k\u00ebto ndihmojn\u00eb shum\u00eb n\u00eb r\u00ebnien n\u00eb pesh\u00eb dhe n\u00eb\nmbajtjen n\u00eb form\u00eb t\u00eb trupit tuaj dhe kujdesi p\u00ebr trupin, ndikon n\u00eb mir\u00ebqenie. <\/p>\n\n\n\n – Nj\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm\nkan\u00eb edhe vitaminat e krip\u00ebrat minerale t\u00eb cilat e ndihmojn\u00eb trupin t\u00eb ruaj\u00eb\nnj\u00eb form\u00eb sa m\u00eb t\u00eb mir\u00eb. Nj\u00eb diet\u00eb e mir\u00eb duhet t\u00eb siguroj\u00eb t\u00eb gjitha vitaminat\ndhe krip\u00ebrat minerale q\u00eb jan\u00eb shum\u00eb t\u00eb nevojshme p\u00ebr organizmin. Edhe pse duhen\nn\u00eb sasi t\u00eb vogla, ato jan\u00eb t\u00eb paz\u00ebvend\u00ebsueshme dhe veprojn\u00eb s\u00eb bashku. Krip\u00ebrat\nminerale ndihmojn\u00eb n\u00eb strukturat kockore, n\u00eb krijimin e nj\u00eb ekuilibri t\u00eb\nsistemit ujor t\u00eb organizmit, nervat dhe reagimet muskulore. Materiale t\u00eb\nr\u00ebnd\u00ebsishme jan\u00eb: kalciumi, fosfori, magnezi, hekuri, sulfuri, sodiumi, potasi\ndhe zinku. Disa vitamina si A, E, D, K mund t\u00eb magazinohen, nd\u00ebrsa vitaminat C\ndhe B kompleks duhen marr\u00eb rregullisht. N\u00ebse frutat dhe perimet gatuhen,\nvitaminat dhe krip\u00ebrat minerale humbasin shum\u00eb nga cil\u00ebsit\u00eb e tyre. Mjaft\nvitamina p\u00ebrmbajn\u00eb dhe l\u00ebkurat e frutave.<\/p>\n\n\n\n Shpresoj t\u2019ju\nkem ndihmuar sadopak me p\u00ebrgjigjen time, por gjithsesi, p\u00ebr \u00e7do gj\u00eb, ju ftoj\ntr\u00eb na shkruani s\u00ebrish. Sh\u00ebndet!<\/p>\n","protected":false},"excerpt":{"rendered":" – Jam kurioze t\u00eb di cili \u00ebsht\u00eb kuptimi i shprehjes q\u00eb p\u00ebrdoret shpesh: \u201ctrup i sh\u00ebndetsh\u00ebm\u201d? Un\u00eb, kur them k\u00ebshtu, e kam fjal\u00ebn p\u00ebr nj\u00eb person pa s\u00ebmundje, nd\u00ebrsa t\u00eb tjer\u00eb m\u00eb thon\u00eb mua: \u201cSa e sh\u00ebndetshme je!\u201d, n\u00eb kuptimin q\u00eb jam e sh\u00ebndosh\u00eb. N\u00eb fakt, jam pak, por jo aq sa mendojn\u00eb ata. M\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":19853,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[2317,2047],"class_list":["post-21391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-instruktori","tag-diego","tag-instruktorit"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21391","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=21391"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21391\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/19853"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=21391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=21391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=21391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}