{"id":21709,"date":"2019-03-22T16:00:35","date_gmt":"2019-03-22T15:00:35","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=21709"},"modified":"2019-03-22T13:54:42","modified_gmt":"2019-03-22T12:54:42","slug":"a-eshte-e-mire-aerobia-me-step%ef%bb%bf","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/03\/a-eshte-e-mire-aerobia-me-step%ef%bb%bf\/","title":{"rendered":"A \u00ebsht\u00eb e mir\u00eb aerobia me step?\ufeff"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>&#8211; Frekuentoj prej nj\u00eb muaji tashm\u00eb nj\u00eb palest\u00ebr ku b\u00ebhet vet\u00ebm aerobi, por shoh q\u00eb instruktorja jon\u00eb na e b\u00ebn aerobin\u00eb vet\u00ebm me step.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong> Mua m\u00eb duket e lodhshme dhe shpesh, m\u00eb ndodh t\u00eb kem dhimbje ky\u00e7esh. Ajo \u00e7far\u00eb dua ta di, \u00ebsht\u00eb: A ma shkakton dhimbjen stepi dhe a \u00ebsht\u00eb e mir\u00eb kjo lloj aerobie? Elvira<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Diego Hoxha, fitness instruktor, Fitness&amp;Box Sport Albania, Rr Bajram Curri, pran\u00eb maternitetit t\u00eb ri, tel +35544534743:- <\/strong>&#8211; E nderuar Elvira, aerobia me step, st\u00ebrvitje p\u00ebr t\u00eb cil\u00ebn p\u00ebrdoret nj\u00eb platform\u00eb e ngritur nga 10 gjer n\u00eb 25 cm, \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u2019u dob\u00ebsuar dhe tonifikuar, p\u00ebr t\u00eb nxjerr\u00eb n\u00eb pah muskujt dhe linjat trupore. P\u00ebrgjith\u00ebsisht, \u00e7do ushtrim me step zgjat tet\u00eb koh\u00eb sepse \u00ebsht\u00eb i lidhur me muzik\u00ebn. Rekomadohet nj\u00eb lloj ritmi i cili shtrihet nga 120 gjer n\u00eb 140 l\u00ebvizje n\u00eb minut\u00eb, gjithmon\u00eb n\u00eb var\u00ebsi t\u00eb nivelit t\u00eb aft\u00ebsive t\u00eb atyre q\u00eb marrin pjes\u00eb. K\u00ebshtu, n\u00eb m\u00ebnyr\u00eb q\u00eb stepi t\u00eb jet\u00eb sa m\u00eb efikas, duhet q\u00eb kjo lloj aerobie t\u00eb b\u00ebhet sa m\u00eb shpesh dhe t\u00eb ruaj\u00eb nj\u00eb nivel intensiteti t\u00eb caktuar. Kjo \u00ebsht\u00eb edhe arsyeja pse instruktorja jua b\u00ebn shpesh k\u00ebt\u00eb lloj st\u00ebrvitjeje. Aerobia me step, qoft\u00eb edhe vet\u00ebm prej 20 minutash, i shkakton trupit m\u00eb shum\u00eb djegien e yndyrnave sesa t\u00eb karbohidrateve. Ve\u00e7 k\u00ebsaj, metabolizmi i trupit rritet ndjesh\u00ebm dhe vazhdon t\u00eb rrij\u00eb n\u00eb po k\u00ebto nivele edhe pas disa or\u00ebve, edhe pse st\u00ebrvitja mund t\u00eb ket\u00eb mbaruar prej or\u00ebsh. N\u00eb lidhje me dhimbjen e ky\u00e7eve, duhet s\u00eb pari t\u00eb shikoni n\u00ebse problemi q\u00ebndron tek atletet tuaja. Duhet t\u00eb merrni patjet\u00ebr atlete q\u00eb jan\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr st\u00ebrvitje, sepse ato kan\u00eb nj\u00eb r\u00ebnd\u00ebsi shum\u00eb t\u00eb madhe. Nuk duhet t\u00eb jen\u00eb t\u00eb rrafsh\u00ebta komplet, por duhet t\u00eb ken\u00eb nj\u00ebfar\u00eb lart\u00ebsie dhe tabanin e but\u00eb. Mund\u00ebsisht, t\u00eb jen\u00eb atlete q\u00eb kan\u00eb n\u00eb p\u00ebrb\u00ebrjen e tyre l\u00ebkur\u00eb dhe cop\u00eb, pra, t\u00eb jen\u00eb elastike. E dyta, n\u00ebse nuk q\u00ebndron problemi tek atletet, at\u00ebhere duhet ta ulni pak rimin e aerobis\u00eb dhe t\u2019u lini pak koh\u00eb muskujve q\u00eb t\u00eb \u00e7lodhen. B\u00ebni aerobi vet\u00ebm tre her\u00eb n\u00eb jav\u00eb. Gjithashtu, n\u00ebse nuk keni p\u00ebrmir\u00ebsim, do t\u2019ju rekomandoja t\u00eb merrni pak magnez, i cili \u00ebsht\u00eb shum\u00eb i mir\u00eb p\u00ebr kockat. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Frekuentoj prej nj\u00eb muaji tashm\u00eb nj\u00eb palest\u00ebr ku b\u00ebhet vet\u00ebm aerobi, por shoh q\u00eb instruktorja jon\u00eb na e b\u00ebn aerobin\u00eb vet\u00ebm me step. Mua m\u00eb duket e lodhshme dhe shpesh, m\u00eb ndodh t\u00eb kem dhimbje ky\u00e7esh. Ajo \u00e7far\u00eb dua ta di, \u00ebsht\u00eb: A ma shkakton dhimbjen stepi dhe a \u00ebsht\u00eb e mir\u00eb kjo lloj [&hellip;]<\/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":[2364],"class_list":["post-21709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-instruktori","tag-diego-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21709","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=21709"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21709\/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=21709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=21709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=21709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}