Sigurisht q\u00eb edhe ti, ashtu si shum\u00eb vajza, ke d\u00ebshiruar t\u00eb kesh t\u00eb prapme t\u00eb bukura, si ato t\u00eb brazilianeve q\u00eb k\u00ebrcejn\u00eb samb\u00ebn. Je me fat sepse do t\u00eb lexosh shkrimin e m\u00ebposht\u00ebm me an\u00eb t\u00eb t\u00eb cilit do t\u00eb arrish at\u00eb q\u00eb do. Sekreti jan\u00eb disa ushtrime fizkulturore t\u00eb shpikura nga braziliani Leandro Karvaljo. Leandro ka v\u00ebn\u00eb re se balerinat e samb\u00ebs dhe grat\u00eb q\u00eb praktikojn\u00eb \u201ckapoeir\u00ebn\u201d (nj\u00eb art marcial brazilian) jan\u00eb ato q\u00eb kan\u00eb t\u00eb prapmet m\u00eb n\u00eb form\u00eb n\u00eb t\u00eb gjith\u00eb vendin: T\u00eb formuara mir\u00eb, n\u00eb lart\u00ebsin\u00eb e duhur dhe jo shum\u00eb voluminoze. K\u00ebshtu i lindi atij ideja t\u00eb kopjonte disa nga l\u00ebvizjet q\u00eb b\u00ebjn\u00eb k\u00ebto gra n\u00eb st\u00ebrvitjet e tyre ditore dhe t\u2019i kombinonte mes tyre. Rezultati \u00ebsht\u00eb nj\u00eb zinxhir ushtrimesh aerobike q\u00eb arrijn\u00eb t\u00eb modelojn\u00eb e t\u00eb tonifikojn\u00eb k\u00ebt\u00eb pjes\u00eb t\u00eb trupit, pa e shtuar madh\u00ebsin\u00eb e saj.<\/p>\n
K\u00ebto ushtrime realizohen n\u00eb kushtet e sht\u00ebpis\u00eb. V\u00ebr nj\u00eb muzik\u00eb ritmike n\u00eb sfond dhe realizo nj\u00eb seanc\u00eb prej 20 minutash pa nd\u00ebrprerje, tre her\u00eb n\u00eb jav\u00eb. Brenda nj\u00eb muaji do t\u00eb shoh\u00ebsh me sy (ti dhe t\u00eb tjer\u00ebt) rezultatet e mrekullueshme.<\/p>\n
1. Lart, posht\u00eb
\nNdaji k\u00ebmb\u00ebt nj\u00ebra nga tjetra me nj\u00eb larg\u00ebsi m\u00eb t\u00eb madhe se ajo e supeve. Krah\u00ebt mbaji t\u00eb l\u00ebshuara para trupit dhe shtr\u00ebngo parapanicat. N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb zgjat anash t\u00eb dy krah\u00ebt si n\u00eb figur\u00eb dhe p\u00ebrthyej pak gjynj\u00ebt. Q\u00ebndro n\u00eb k\u00ebt\u00eb pozicion 2 sekonda dhe rikthehu n\u00eb pozicionin fillestar. P\u00ebrs\u00ebriti ushtrimet 10 her\u00eb. Her\u00ebn e fundit q\u00ebndro 10 sekonda duke shtr\u00ebnguar t\u00eb prapmet.<\/p>\n
2. Rr\u00ebshqitje an\u00ebsore
\nRri drejt me k\u00ebmb\u00ebt e bashkuara dhe krah\u00ebt pas trupit. Transfero gjith\u00eb pesh\u00ebn tek k\u00ebmba e djatht\u00eb. P\u00ebrthyej pak t\u00eb majt\u00ebn dhe v\u00ebre k\u00ebmb\u00ebn e majt\u00eb mbi nj\u00eb peshqir t\u00eb vendosur n\u00eb tok\u00eb. Shtriji duart p\u00ebrpara dhe, nd\u00ebrsa num\u00ebron deri n\u00eb kat\u00ebr, rr\u00ebshqit k\u00ebmb\u00ebn e majt\u00eb anash bashk\u00eb me peshqirin. \u00c7oje sa m\u00eb larg te kesh mund\u00ebsi, por pa u sforcuar. M\u00eb pas kthehu n\u00eb pozicionin fillestar, duke num\u00ebruar deri n\u00eb kat\u00ebr. Realizo 12 ushtrime t\u00eb tilla me secil\u00ebn k\u00ebmb\u00eb.<\/p>\n
3. G\u00ebrsh\u00ebra
\nB\u00ebj nj\u00eb hap p\u00ebrpara me k\u00ebmb\u00ebn e djatht\u00eb dhe p\u00ebrthyeje n\u00eb nj\u00eb k\u00ebnd 90 grad\u00eb me tok\u00ebn. P\u00ebrthyej pak ky\u00e7in e k\u00ebmb\u00ebs s\u00eb majt\u00eb dhe ngri leht\u00eb thembr\u00ebn. M\u00eb pas k\u00ebrce lart, duke u shtyr\u00eb me t\u00eb dy k\u00ebmb\u00ebt nj\u00ebkoh\u00ebsisht. Ndrysho pozicionin e k\u00ebmb\u00ebve gjat\u00eb k\u00ebrcimit, n\u00eb m\u00ebnyr\u00eb q\u00eb kur t\u00eb mb\u00ebshtet\u00ebsh k\u00ebmb\u00ebt n\u00eb tok\u00eb t\u00eb jet\u00eb p\u00ebrpara k\u00ebmba e majt\u00eb. P\u00ebrs\u00ebrite ushtrimin nga fillimi dhe b\u00ebj p\u00ebrs\u00ebri nj\u00eb k\u00ebrcim, duke b\u00ebr\u00eb nj\u00eb g\u00ebrsh\u00ebr\u00eb me k\u00ebmb\u00eb kur je n\u00eb aj\u00ebr. P\u00ebrs\u00ebrite ushtrimin 10 her\u00eb.<\/p>\n
4. Ngritja e t\u00eb prapmeve
\nHap pak k\u00ebmb\u00ebt dhe mb\u00ebshtet k\u00ebmb\u00ebn e majt\u00eb n\u00eb pjes\u00ebn e brendshme t\u00eb gjurit t\u00eb djatht\u00eb. Ngri k\u00ebmb\u00ebn e majt\u00eb nga pas dhe shtri krah\u00ebt anash si n\u00eb figur\u00eb. (P\u00ebr t\u00eb mbrojtur pjes\u00ebn e poshtme t\u00eb kurrizit, k\u00ebmba nuk duhet t\u00eb ngrihet m\u00eb shum\u00eb se 25 cm nga toka). P\u00ebrs\u00ebrite ushtrimin 5 her\u00eb me \u00e7do k\u00ebmb\u00eb dhe shtr\u00ebngo prapanicat kur b\u00ebn zgjatjen.<\/p>\n
5. Tap\u00ebheq\u00ebse
\nShtrihu n\u00eb brinj\u00ebn e majt\u00eb me kok\u00ebn e mb\u00ebshtetur mbi krah dhe dor\u00ebn e djatht\u00eb n\u00eb tok\u00eb p\u00ebr t\u2019u mbajtur m\u00eb mir\u00eb. Ngri k\u00ebmb\u00ebn e djatht\u00eb drejt gjoksit n\u00eb m\u00ebnyr\u00eb q\u00eb gjuri t\u00eb mb\u00ebshtetet n\u00eb tok\u00eb. P\u00ebrthyej ky\u00e7in e k\u00ebmb\u00ebs n\u00eb nj\u00eb k\u00ebnd t\u00eb drejt\u00eb n\u00eb m\u00ebnyr\u00eb q\u00eb shputa e k\u00ebmb\u00ebs t\u00eb shoh\u00eb nga tavani. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb ngrije dhe ule k\u00ebmb\u00ebn me energji. B\u00ebje 20 her\u00eb me nj\u00ebr\u00ebn k\u00ebmb\u00eb dhe po kaq me k\u00ebmb\u00ebn tjet\u00ebr..<\/p>\n
6. Xhinga
\nK\u00ebshtu quhet kjo l\u00ebvizje e \u201ckapoeir\u00ebs\u201d. Largoji k\u00ebmb\u00ebt nga nj\u00ebra-tjetra dhe p\u00ebrthyeji n\u00eb nj\u00eb k\u00ebnd 90 grad\u00eb. M\u00eb pas \u00e7o k\u00ebmb\u00ebn e majt\u00eb nga pas, sa m\u00eb larg t\u00eb mundesh dhe, n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, mb\u00ebshtet dor\u00ebn e djatht\u00eb n\u00eb tok\u00eb dhe nxirr p\u00ebrpara k\u00ebmb\u00ebn e djatht\u00eb me nj\u00eb l\u00ebvizje mbrojt\u00ebse si n\u00eb figur\u00eb. Realizoje ushtrimin 6 her\u00eb me secil\u00ebn k\u00ebmb\u00eb.<\/p>\n
7. L\u00ebvizje t\u00eb samb\u00ebs
\n\u00cbsht\u00eb mir\u00eb q\u00eb t\u00eb finalizohen seancat e ushtrimit me k\u00ebt\u00eb l\u00ebvizje, me an\u00eb t\u00eb s\u00eb cil\u00ebs eliminohet acidi laktik q\u00eb \u00ebsht\u00eb grumbulluar n\u00eb muskuj. Ndaji k\u00ebmb\u00ebt, v\u00ebr duart n\u00eb bel dhe rrotulloje at\u00eb duke b\u00ebr\u00eb rrath\u00eb t\u00eb plot\u00eb. L\u00ebviz me energji, duke ndjer\u00eb mir\u00eb l\u00ebvizjen e prapanicave.<\/p>\n
Nj\u00eb l\u00ebvizje p\u00ebr \u00e7do problem
\n\u00c7do grua prapanicat i ka ndryshe nga t\u00eb tjerat. P\u00ebr k\u00ebt\u00eb arsye, secila ka nevoj\u00eb p\u00ebr ushtrime specifike p\u00ebr t\u2019i modeluar ato. Po paraqesim tre problemet m\u00eb t\u00eb zakonshme dhe zgjidhjen e tyre.<\/p>\n
Prapanicat e k\u00ebrcyera
\nUshtrimi m\u00eb i mir\u00eb \u00ebsht\u00eb t\u00eb ulesh n\u00eb bisht. Ndaji k\u00ebmb\u00ebt, p\u00ebrthyeji gjunj\u00ebt q\u00eb t\u00eb jesh 90 grad\u00eb me tok\u00ebn, shtriji krah\u00ebt p\u00ebrpara dhe paralel me tok\u00ebn. B\u00ebj nj\u00eb k\u00ebrcim dhe kur t\u00eb prek\u00ebsh tok\u00ebn, pesho mbi thembrat. P\u00ebrs\u00ebrite 20 her\u00eb k\u00ebt\u00eb ushtrim.<\/p>\n
Prapanicat e sheshta
\nP\u00ebr t\u2019i dh\u00ebn\u00eb form\u00eb nj\u00eb prapanice t\u00eb shesht\u00eb, provo \u201cur\u00ebn\u201d, nj\u00eb l\u00ebvizje e pelvisit q\u00eb ushtron muskujt e prapanicave. Shtrihu n\u00eb kurriz n\u00eb tok\u00eb, p\u00ebrthyej gjunj\u00ebt dhe shtri krah\u00ebt anash trupit. Ngri pelvisin sa m\u00eb lart dhe shtr\u00ebngo t\u00eb prapmet. Q\u00ebndro n\u00eb k\u00ebt\u00eb pozicion 20 ose 30 sekonda dhe ulu ngadal\u00eb. P\u00ebrs\u00ebrite 15-20 her\u00eb k\u00ebt\u00eb ushtrim.<\/p>\n
Prapanicat e r\u00ebna
\nKy ushtrim \u00ebsht\u00eb i p\u00ebrkryer p\u00ebr t\u2019u dh\u00ebn\u00eb form\u00eb prapanicave t\u00eb flashk\u00ebta. Q\u00ebndro me nj\u00eb k\u00ebmb\u00eb dhe p\u00ebrthyej pak gjurin e kmb\u00ebs q\u00eb ke mb\u00ebshtetur n\u00eb tok\u00eb. Kontrakto muskujt e barkut dhe p\u00ebrkulu p\u00ebrpara, sikur do t\u00eb prek\u00ebsh k\u00ebmb\u00ebt. Rikthehu n\u00eb pozicionin fillestar, p\u00ebrs\u00ebrite ushtrimin 12 her\u00eb dhe nd\u00ebrro k\u00ebmb\u00eb. B\u00ebj tre seri ushtrimesh me secil\u00ebn k\u00ebmb\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sigurisht q\u00eb edhe ti, ashtu si shum\u00eb vajza, ke d\u00ebshiruar t\u00eb kesh t\u00eb prapme t\u00eb bukura, si ato t\u00eb brazilianeve q\u00eb k\u00ebrcejn\u00eb samb\u00ebn. Je me fat sepse do t\u00eb lexosh shkrimin e m\u00ebposht\u00ebm me an\u00eb t\u00eb t\u00eb cilit do t\u00eb arrish at\u00eb q\u00eb do. Sekreti jan\u00eb disa ushtrime fizkulturore t\u00eb shpikura nga braziliani Leandro Karvaljo. […]<\/p>\n","protected":false},"author":5,"featured_media":6182,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[314],"class_list":["post-6181","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-estetike","tag-ushtrime"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6181","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=6181"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6181\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/6182"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}