– P\u00ebrsh\u00ebndetje instruktorit! Kam nj\u00eb muaj q\u00eb kam nisur palestr\u00ebn dhe doja t\u00eb m\u00eb jepnit ndonj\u00eb recete se si duhet t\u00eb ushqehem gjat\u00eb dit\u00ebs. \u00c7far\u00eb regjimi duhet t\u00eb mbaj dhe \u00e7far\u00eb duhet t\u00eb kem parasysh, si fillestar q\u00eb jam?
\nMario instruktor: – S\u00eb pari, duke qen\u00eb se sapo keni nisur palestr\u00ebn, nuk duhet t\u00eb harroni n\u00eb asnj\u00eb m\u00ebnyr\u00eb t\u00eb bashk\u00ebpunoni gjithnj\u00eb me instruktorin. Mos b\u00ebni asgj\u00eb n\u00eb kok\u00ebn tuaj. Po e fillojm\u00eb me k\u00ebshillat p\u00ebr palestr\u00ebn e m\u00eb pas do t\u00eb shkojm\u00eb te regjimi ushqimor q\u00eb duhet t\u00eb mbani. P\u00ebrpara se t\u00eb filloni ushtrimet, konsultohuni me instruktorin p\u00ebr m\u00ebnyr\u00ebn e jet\u00ebs suaj dhe p\u00ebr ato q\u00eb d\u00ebshironi t\u00eb arrini n\u00eb fizikun tuaj. Sigurisht q\u00eb duhet ta njoftoni n\u00ebse vuani nga ndonj\u00eb s\u00ebmundje apo keni ndonj\u00eb problem tjet\u00ebr.
\n– S\u00eb dyti, nj\u00eb r\u00ebnd\u00ebsi t\u00eb ve\u00e7ant\u00eb duhet t\u2019i kushtoni frym\u00ebmarrjes: \u00cbsht\u00eb mjaft e r\u00ebnd\u00ebsishme q\u00eb gjat\u00eb ushtrimeve t\u00eb merrni frym\u00eb n\u00ebp\u00ebrmjet hund\u00ebs. K\u00ebshtu, lodhja do t\u00eb jet\u00eb m\u00eb e pak\u00ebt. Merrni frym\u00eb pand\u00ebrprer\u00eb. Sa m\u00eb thell\u00eb t\u00eb merrni frym\u00eb, aq m\u00eb pak lodhje do t\u00eb ndjeni.
\n– Pini sa m\u00eb shum\u00eb uj\u00eb. Me djersitjen tuaj gjat\u00eb ushtrimeve humbin edhe mineralet, k\u00ebshtu q\u00eb s\u00eb paku duhet t\u00eb konsumoni 2-3 litra uj\u00eb, n\u00eb var\u00ebsi t\u00eb fizikut tuaj. Mund edhe t\u00eb mjaftoheni vet\u00ebm me 2 litra n\u00eb dit\u00eb. N\u00ebse djersini shum\u00eb, duhet t\u00eb pini sa m\u00eb shum\u00eb uj\u00eb, sepse mund t\u00eb dehidratoheni dhe t\u00eb humbisni shum\u00eb l\u00ebngje nga trupi juaj, gj\u00eb q\u00eb do t\u2019ju b\u00ebj\u00eb t\u00eb ndiheni t\u00eb dob\u00ebt gjat\u00eb ushtrimeve. N\u00ebse vendosni p\u00ebr ndonj\u00eb pije tjet\u00ebr, at\u00ebhere zgjidhni ndonj\u00eb q\u00eb p\u00ebrmban vitamin\u00eb C, kuptohet, me fruta natyrale t\u00eb shtrydhura ose t\u00eb p\u00ebrgatitura vet\u00eb, por jo pije alkoolike dhe n\u00eb asnj\u00eb m\u00ebnyr\u00eb, pije me gaz.
\n– Fillojini ushtrimet duke b\u00ebr\u00eb nxehjen, si\u00e7 jan\u00eb: Bi\u00e7ikleta, pista, stepi, aerobia, varet cil\u00ebn ju ka rekomanduar instruktori dhe pas \u00e7donj\u00ebr\u00ebs prej tyre, duhet t\u00eb b\u00ebni stre\u00e7ingun. Stre\u00e7ingu \u00ebsht\u00eb shum\u00eb i r\u00ebnd\u00ebsish\u00ebm n\u00ebse nuk doni t\u00eb d\u00ebmtoni muskujt tuaj apo t\u00eb ndiheni t\u00eb lodhur akoma pa filluar mir\u00eb. Muskujt e p\u00ebrgatitur p\u00ebr ushtrime jan\u00eb m\u00eb elastik\u00eb dhe e durojn\u00eb m\u00eb shum\u00eb lodhjen. Pra, b\u00ebni nxehjen patjet\u00ebr. N\u00ebse keni si q\u00ebllim kryesor t\u00eb humbisni pesh\u00eb, at\u00ebhere mos e teproni dhe mos u mb\u00ebshtesni gjithnj\u00eb te peshorja. Peshorja m\u00eb e mir\u00eb p\u00ebr ju n\u00eb k\u00ebto raste \u00ebsht\u00eb pasqyra dhe rrobat q\u00eb ju rrin\u00eb n\u00eb trup, pasi peshorja jo gjithmon\u00eb tregon t\u00eb v\u00ebrtet\u00ebn. N\u00ebse keni si q\u00ebllim t\u00eb dob\u00ebsoheni, si fillim, k\u00ebrkoni t\u00eb b\u00ebni nj\u00eb program dob\u00ebsimi q\u00eb mb\u00ebshtetet tek ushtrimet kardio, si\u00e7 jan\u00eb bi\u00e7ikleta, pista dhe stepi. K\u00ebto b\u00ebhen t\u00eb treja brenda dit\u00ebs, duke filluar me nga 20 minuta dhe jav\u00eb pas jave duke i rritur gjer n\u00eb 30 minuta secil\u00ebn. Kuptohet, me 5 minuta pushim nga nj\u00ebra te tjetra dhe ushtrime barku, bashk\u00eb me stre\u00e7ingun. Ky lloj programi do t\u00eb vazhdoj\u00eb gjersa t\u00eb humbisni ata kilogram\u00eb q\u00eb keni vendosur. M\u00eb pas do t\u00eb ndryshoni program, duke kombinuar ushtrimet kardio me veglat e forc\u00ebs, rezistenc\u00ebs dhe tonifikimit, gj\u00eb q\u00eb do t\u2019jua caktoj\u00eb instruktori.
\n– Kalojm\u00eb te t\u00eb ushqyerit. Duhet t\u00eb shmangni ushtrimet me barkun plot, por edhe me barkun bosh. Hani t\u00eb pakt\u00ebn 1 or\u00eb e gjys\u00ebm ose 2 or\u00eb para st\u00ebrvitjes dhe n\u00ebse nuk keni energji, hani edhe nj\u00eb banane para se t\u00eb shkoni. M\u00eb pas duhet t\u00eb hani dark\u00ebn ose drek\u00ebn, n\u00eb var\u00ebsi t\u00eb koh\u00ebs kur i b\u00ebni ushtrimet, 2 or\u00eb ose 1 or\u00eb e gjys\u00ebm pas ushtrimeve. Duhet t\u2019i konsumoni t\u00eb gjitha ushqimet nga pak dhe yndyrnat, nuk duhet t\u2019i lini fare, por t\u2019i merrni n\u00eb sasi t\u00eb konsiderueshme aq sa i duhet trupit tuaj. Yndyra \u00ebsht\u00eb mjaft e r\u00ebnd\u00ebsishme q\u00eb t\u00eb mbani nj\u00eb barazpesh\u00eb p\u00ebr trupin tuaj. \u00cbsht\u00eb mas\u00eb energjetike e cila furnizon organizmin kur ka nevoj\u00eb p\u00ebr t\u00eb. Pra, t\u00eb gjitha ushqimet nga pak dhe shpesh e nga pak. M\u00eb posht\u00eb po ju jap nj\u00eb regjim ushqimor t\u00eb nj\u00eb dite, q\u00eb duhet ta merrni si baz\u00eb kryesore duke e zbatuar edhe n\u00eb dit\u00ebt n\u00eb vazhdim, kuptohet, edhe me produkte t\u00eb tjera ushqimore, por q\u00eb kan\u00eb n\u00eb p\u00ebrmbajtjen e tyre k\u00ebto vitamina, proteina, karbohidrate apo yndyrna q\u00eb jan\u00eb t\u00eb nevojshme p\u00ebr fizikun.
\n– M\u00ebngjesi: T\u00ebrsh\u00ebr\u00eb me bajame dhe fruta t\u00eb thata, pak mjalt\u00eb, t\u00eb p\u00ebrziera me kos, plus nj\u00eb kafe.
\n– N\u00eb or\u00ebn 10 paradite, nj\u00eb l\u00ebng frutash, t\u00eb tilla si: Karot\u00eb, nj\u00eb moll\u00eb e mesme, 1 lug\u00eb gjalp\u00eb kikiriku, 1 got\u00eb portokall t\u00eb shtrydhur. K\u00ebto mund t\u2019i hani edhe t\u00eb gjalla, n\u00ebse nuk keni mund\u00ebsi t\u2019i shtrydhni.
\nDreka: 1 pite integrale ose buk\u00eb integrale e vog\u00ebl, 1 fileto pule e pjekur dhe sallat\u00eb me jeshill\u00ebqe e domate.
\n– N\u00eb or\u00ebn 16.00: 6 cop\u00eb biskota integrale, djath\u00eb, disa kokrra rrush t\u00eb that\u00eb dhe 3 arra.
\nDarka: Duhet t\u00eb hahet mund\u00ebsisht n\u00eb or\u00ebn 19.00; ky \u00ebsht\u00eb orari m\u00eb i mir\u00eb: Salmon zgare, 1 domate, \u00bd pat\u00ebllxhan t\u00eb pjekur, t\u00eb zier, ose sup\u00eb perimesh t\u00eb ndryshme.
\n– Ky \u00ebsht\u00eb nj\u00eb regjim ushqimor i sh\u00ebndetsh\u00ebm i cili ndihmon q\u00eb t\u00eb humbisni kalori n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme dhe jo n\u00eb m\u00ebnyr\u00eb drastike, plus ul sheqerin n\u00eb gjak dhe ju ndiheni t\u00eb ngopur gjat\u00eb gjith\u00eb koh\u00ebs. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, mund t\u00eb kombinoni edhe ushqime t\u00eb tjera gjat\u00eb dit\u00ebve n\u00eb vazhdim. <\/p>\n","protected":false},"excerpt":{"rendered":"
– P\u00ebrsh\u00ebndetje instruktorit! Kam nj\u00eb muaj q\u00eb kam nisur palestr\u00ebn dhe doja t\u00eb m\u00eb jepnit ndonj\u00eb recete se si duhet t\u00eb ushqehem gjat\u00eb dit\u00ebs. \u00c7far\u00eb regjimi duhet t\u00eb mbaj dhe \u00e7far\u00eb duhet t\u00eb kem parasysh, si fillestar q\u00eb jam? Mario instruktor: – S\u00eb pari, duke qen\u00eb se sapo keni nisur palestr\u00ebn, nuk duhet t\u00eb harroni […]<\/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-6029","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6029","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=6029"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6029\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}