{"id":27245,"date":"2021-03-10T13:01:40","date_gmt":"2021-03-10T12:01:40","guid":{"rendered":"https:\/\/intervista.al\/web\/?p=27245"},"modified":"2021-03-10T13:01:43","modified_gmt":"2021-03-10T12:01:43","slug":"islam-bakalli-fitoni-energji-dhe-rezultat-me-ushtrimet-e-mengjesit","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2021\/03\/islam-bakalli-fitoni-energji-dhe-rezultat-me-ushtrimet-e-mengjesit\/","title":{"rendered":"Islam Bakalli: Fitoni energji dhe rezultat me ushtrimet e m\u00ebngjesit"},"content":{"rendered":"\n


<\/p>\n\n\n\n

<\/p>\n\n\n\n

Nisur nga pyetjet e ardhura n\u00eb redaksin\u00eb e Intervista.al mes t\u00eb tjerash instruktori yn\u00eb i palestr\u00ebs Islam Bakalli k\u00ebshillon…!<\/strong><\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

\u2013 Pershendetje, i lexoj shpesh rubrikat tuaja dhe jan\u00eb t\u00ebrheq\u00ebse. Ajo q\u00eb dua t\u00eb pyes dhe m\u00eb intereson \u00ebsht\u00eb p\u00ebr instruktorin e palestr\u00ebs. A mund t\u00eb m\u00eb sugjeroj\u00eb instruktori i Intervista.al se \u00e7far\u00eb duhet t\u00eb b\u00ebj ndonj\u00eb ushtrim p\u00ebr m\u00ebngjes,sepse p\u00ebrgjith\u00ebsisht nuk kam vullnet. N\u00eb  m\u00ebngjes kam t\u00eb pakt\u00ebn 20 minuta koh\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb disa ushtrime sepse jam gjith\u00eb dit\u00ebn ulur n\u00eb zyr\u00eb! Faleminderit<\/strong><\/p>\n\n\n\n

-P\u00ebrsh\u00ebndetje! Ushtrimet n\u00eb m\u00ebngjes jan\u00eb v\u00ebrtet\u00eb shum\u00eb t\u00eb mir\u00eb sidomos p\u00ebr persona q\u00eb rrin\u00eb ulur gjith\u00eb dit\u00ebn n\u00eb zyr\u00eb apo n\u00eb ndonj\u00eb ambjent tjet\u00ebr. Gjimnastika n\u00eb m\u00ebngjes \u00ebsht\u00eb shum\u00eb e mir\u00eb dhe e leht\u00eb p\u00ebr t\u00eb filluar dit\u00ebn, dhe ju ndihmon t\u00eb jeni shum\u00eb energjik gjat\u00eb gjith\u00eb dit\u00ebs m\u00eb pas. Jan\u00eb disa ushtrime p\u00ebr m\u00ebngjes, por neve do t\u2019ju japim nj\u00eb program q\u00eb zgjat t\u00eb pakt\u00ebn 20 minuta aq sa keni dhe ju n\u00eb dispozicion. Gjithsej jan\u00eb kat\u00ebr ushtrime, t\u00eb cilat po ti ndiqni n\u00eb rregull do t\u00eb shikoni sa t\u00eb dobishme jan\u00eb. Por, p\u00ebrpara se t\u00eb filloni me minist\u00ebrvitjen \u00ebsht\u00eb mir\u00eb t\u00eb mos harroni t\u00eb b\u00ebni disa ushtrime stretching- u. Sapo zgjoheni, p\u00ebrpara se t\u00eb hani m\u00ebngjesin, zgjatni muskujt e krah\u00ebve, shpin\u00ebs dhe k\u00ebmb\u00ebve, imitoni pozicionin e maces kur shtriqet. N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb b\u00ebhet edhe clodhja e sistemit nervor. Mjaftojn\u00eb disa minuta stetching, nd\u00ebrkoh\u00eb mund t\u00eb pini nj\u00eb got\u00eb uj\u00eb me feta limoni.<\/p>\n\n\n\n

Fillojm\u00eb me ushtrimet:<\/p>\n\n\n\n

\u2013 Ushtrimi i par\u00eb \u00ebsht\u00eb shum\u00eb i thjesht\u00eb. Hapini k\u00ebmb\u00ebt sa gjer\u00ebsia e shpatullave nd\u00ebrsa duart duhet t\u00eb jen\u00eb t\u00eb shtrira n\u00eb lart\u00ebsi t\u00eb shpatullave. Pastaj ngadal\u00eb uluni gali\u00e7. Nga ulja gali\u00e7 drejtojeni shpin\u00ebn n\u00ebn k\u00ebndin prej 90 grad\u00ebsh dhe gradualisht ktheheni n\u00eb pozit\u00eb t\u00eb drejt\u00eb. Ushtrimin mund ta p\u00ebrs\u00ebrisni disa her\u00eb, nd\u00ebrkaq ky ushtrim \u00ebsht\u00eb i mir\u00eb p\u00ebr forcimin e pjes\u00ebs s\u00eb shpatullave, shpin\u00ebs dhe kofsh\u00ebve.<\/p>\n\n\n\n

\u2013 Ushtrimi i dyt\u00eb ka t\u00eb b\u00ebj\u00eb me belin dhe gjoksin. L\u00ebrini k\u00ebmb\u00ebt t\u00eb hapura n\u00eb t\u00eb nj\u00ebjt\u00ebn distanc\u00eb edhe p\u00ebr ushtrimin e dyt\u00eb. Nj\u00ebr\u00ebn dor\u00eb \u00e7ojeni deri te veshi, nd\u00ebrkaq tjetr\u00ebn para gjoksit. Pastaj ngadal\u00eb p\u00ebrkuluni anash dhe t\u00eb dy duart lakojini n\u00eb at\u00eb drejtim. Gradualisht kthehuni n\u00eb pozit\u00eb vertikale dhe pastaj p\u00ebrs\u00ebriten ushtrimin. Nj\u00eb ushtrim i till\u00eb \u00ebsht\u00eb i shk\u00eblqyesh\u00ebm p\u00ebr belin dhe gjoksin, prandaj, n\u00eb rend t\u00eb par\u00eb, ua rekomandojm\u00eb zakonisht femrave.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

\u2013 Ushtrimi i tret\u00eb ka t\u00eb b\u00ebj\u00eb me shtriqjen si macet. Uluni n\u00eb gjunj\u00eb, nd\u00ebrkaq duart shtrini n\u00eb lart\u00ebsi t\u00eb shpatullave. Pastaj me mjek\u00ebr l\u00ebvizni p\u00ebrpara dhe lakohuni ngadal\u00eb derisa me stomak t\u00eb prekni dyshemen\u00eb. Kok\u00ebn hidheni p\u00ebrpara dhe q\u00ebndroni n\u00eb at\u00eb pozit\u00eb s\u00eb paku dhjet\u00eb sekonda. Pastaj lakojini gjunj\u00ebt derisa thembra dhe koka pothuajse t\u00eb preken.<\/p>\n\n\n\n

\u2013 Ushtrim i fundit p\u00ebr gjimnastik\u00eb, ka lidhje me gjith\u00eb trupin, por sidomos p\u00ebr k\u00ebmb\u00ebt. Nj\u00ebr\u00ebn k\u00ebmb\u00eb lakojeni deri n\u00eb gjysm\u00eb, nd\u00ebrkaq shtrijeni deri n\u00eb at\u00eb pozit\u00eb t\u00eb gjysm\u00ebspangos. Tendoseni k\u00ebmb\u00ebn e shtrir\u00eb, pastaj lakojeni dhe t\u00eb nj\u00ebjt\u00ebn gj\u00eb p\u00ebrs\u00ebriten edhe me k\u00ebmb\u00ebn tjet\u00ebr. Ky ushtrim \u00ebsht\u00eb i mir\u00eb p\u00ebr shtrirjen e pulp\u00ebs s\u00eb k\u00ebmb\u00ebve. K\u00ebto jan\u00eb pak a shum\u00eb disa ushtrime t\u00eb vlefshme p\u00ebr m\u00ebngjes. Mos harroni t\u00eb b\u00ebni streching si para dhe pas ushtrimeve q\u00eb t\u00eb shkojn\u00eb muskujt n\u00eb vend! St\u00ebrvitje t\u00eb mbar\u00eb!<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Nisur nga pyetjet e ardhura n\u00eb redaksin\u00eb e Intervista.al mes t\u00eb tjerash instruktori yn\u00eb i palestr\u00ebs Islam Bakalli k\u00ebshillon…! \u2013 Pershendetje, i lexoj shpesh rubrikat tuaja dhe jan\u00eb t\u00ebrheq\u00ebse. Ajo q\u00eb dua t\u00eb pyes dhe m\u00eb intereson \u00ebsht\u00eb p\u00ebr instruktorin e palestr\u00ebs. A mund t\u00eb m\u00eb sugjeroj\u00eb instruktori i Intervista.al se \u00e7far\u00eb duhet t\u00eb b\u00ebj […]<\/p>\n","protected":false},"author":5,"featured_media":27248,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[79,5],"tags":[3238],"class_list":["post-27245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","category-sports","tag-islam-bakalli"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/27245","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=27245"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/27245\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/27248"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=27245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=27245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=27245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}