{"id":3784,"date":"2014-10-06T11:49:09","date_gmt":"2014-10-06T11:49:09","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=3784"},"modified":"2014-10-06T11:49:09","modified_gmt":"2014-10-06T11:49:09","slug":"si-mund-te-ndertoj-muskuj-barku-te-bukur","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/10\/si-mund-te-ndertoj-muskuj-barku-te-bukur\/","title":{"rendered":"Si mund t\u00eb nd\u00ebrtoj muskuj barku t\u00eb bukur?"},"content":{"rendered":"<p><strong>&#8211; Kam shum\u00eb probleme me barkun&#8230; Gjithandej trupin e kam t\u00eb tonifikuar, nd\u00ebrsa muskujt e barkut s\u2019m\u00eb p\u00eblqejn\u00eb fare. S\u00eb pari, barku m\u00eb rri shum\u00eb i fryr\u00eb dhe s\u00eb dyti, nuk duket si nj\u00eb bark i palestruar. A mund t\u00eb m\u00eb thoni si t\u2019i st\u00ebrvis m\u00eb mir\u00eb muskujt e barkut? Faleminderit. <\/strong><\/p>\n<p><strong><em>Mario instruktor:<\/em><\/strong> &#8211; Dihet q\u00eb muskujt e barkut jan\u00eb pjesa e trupit m\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u2019u realizuar dhe p\u00ebr t\u00eb pasur at\u00eb rezultat q\u00eb d\u00ebshiron \u00e7do fem\u00ebr dhe mashkull. P\u00ebr fryrjen, duhet t\u00eb b\u00ebni kujdes se ndoshta nd\u00ebrkoh\u00eb q\u00eb st\u00ebrviteni, e mbani frym\u00ebn dhe kjo shkakton fryrje. Po k\u00ebshtu, pas \u00e7do ushtrimi, \u00ebsht\u00eb mir\u00eb t\u00eb b\u00ebni stre\u00e7ing. P\u00ebr t\u00eb pasur muskuj barku t\u00eb bukur dhe t\u00eb formuar nuk mjaftojn\u00eb vet\u00ebm ushtrimet e barkut n\u00eb tapet, por edhe t\u00eb ushqyerit, edhe aktiviteti aerobik. Muskujt e barkut ndahen n\u00eb dy pjes\u00eb, n\u00eb zon\u00ebn e lartme dhe ajo e poshtme. Megjith\u00ebse b\u00ebhet fjal\u00eb p\u00ebr nj\u00eb muskul, pra, at\u00eb t\u00eb barkut, \u00ebsht\u00eb mir\u00eb t\u00eb b\u00ebhen ushtrime t\u00eb ve\u00e7anta p\u00ebr t\u00eb dyja zonat. Po k\u00ebshtu, duhet t\u00eb b\u00ebni ushtrime edhe p\u00ebr an\u00ebsoret e barkut. Dhe, kini kujdes, gjat\u00eb koh\u00ebs q\u00eb b\u00ebni ushtrimin, pra, kur jeni t\u00eb tendosur, duhet ta nxirrni frym\u00ebn jasht\u00eb. K\u00ebshillohet t\u00eb nxirrni t\u00eb gjith\u00eb ajrin edhe kur jeni duke punuar me muskuj t\u00eb tjer\u00eb. Kur e mbani frym\u00ebn, muskujt, si\u00e7 ju thash\u00eb m\u00eb sip\u00ebr, marrin form\u00eb t\u00eb rrumbullak\u00ebt dhe ju krijojn\u00eb ndjesin\u00eb e fryrjes. Realisht, ashtu duken. Frym\u00ebmarrja ka shum\u00eb r\u00ebnd\u00ebsi n\u00eb kryerjen e \u00e7do ushtrimi, duhet t\u00eb b\u00ebhet sa m\u00eb e sakt\u00eb. Sa her\u00eb q\u00eb tendoseni, n\u00eb \u00e7do lloj ushtrimi, duhet t\u00eb nxirrni frym\u00ebn. Kur jeni n\u00eb gjendje fillestare, merrni frym\u00eb thell\u00eb. Frym\u00ebmarrja e sakt\u00eb ju ndihmon gjithashtu q\u00eb t\u00eb mos keni dhimbje muskulare q\u00eb i shkakton zakonisht ushtrimi.<\/p>\n<p>&#8211; N\u00ebse nuk i b\u00ebni ushtrimet e sakta, mund t\u2019ju shkaktojn\u00eb shum\u00eb d\u00ebmtime sidomos n\u00eb fund t\u00eb shpin\u00ebs. Duhet t\u00eb p\u00ebrqendroheni tek ata muskuj me t\u00eb cil\u00ebt po punoni. M\u00eb mir\u00eb b\u00ebni pak ushtrime dhe t\u00eb sakta, sesa shum\u00eb dhe asnj\u00eb t\u00eb sakt\u00eb. N\u00ebse ndjeni dhimbje mesi, duhet ta ndaloni menj\u00ebher\u00eb ushtrimin dhe t\u00eb gjeni ushtrime q\u00eb nuk ju shkaktojn\u00eb dhimbje t\u00eb tilla. Gjithsesi, ushtrimet aerobike ju ndihmojn\u00eb shum\u00eb t\u00eb keni muskuj barku t\u00eb tonifikuar dhe t\u00eb bukur. B\u00ebni ushtrime aerobike t\u00eb pakt\u00ebn 20-30 minuta, tre her\u00eb n\u00eb jav\u00eb sepse k\u00ebto ushtrime ndihmojn\u00eb p\u00ebr t\u00eb hequr shtres\u00ebn e dhjamit dhe pas k\u00ebsaj, \u00ebsht\u00eb m\u00eb e leht\u00eb t\u00eb nd\u00ebrtohen muskuj t\u00eb tonifikuar dhe t\u00eb sakt\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Kam shum\u00eb probleme me barkun&#8230; Gjithandej trupin e kam t\u00eb tonifikuar, nd\u00ebrsa muskujt e barkut s\u2019m\u00eb p\u00eblqejn\u00eb fare. S\u00eb pari, barku m\u00eb rri shum\u00eb i fryr\u00eb dhe s\u00eb dyti, nuk duket si nj\u00eb bark i palestruar. A mund t\u00eb m\u00eb thoni si t\u2019i st\u00ebrvis m\u00eb mir\u00eb muskujt e barkut? Faleminderit. Mario instruktor: &#8211; Dihet [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[],"class_list":["post-3784","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3784","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=3784"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3784\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=3784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=3784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=3784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}