– P\u00ebrsh\u00ebndetje! Kam tre vjet q\u00eb kam lindur dhe m\u00eb ka mbetur pak bark. \u00c7far\u00eb mund t\u00eb b\u00ebj p\u00ebr t\u00eb arritur form\u00ebn e duhur?
\nMario instruktor: – E nderuar zonj\u00eb! Sipas letr\u00ebs suaj, ju keni koh\u00eb q\u00eb e keni kaluar edhe periudh\u00ebn e lehonis\u00eb pas lindjes, k\u00ebshtu q\u00eb jeni gati t\u00eb filloni t\u00eb merreni me fizikun tuaj. M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb humbur pesh\u00eb pas nj\u00eb lindjeje, \u00ebsht\u00eb t\u00eb regjistroheni n\u00eb nj\u00eb palest\u00ebr. N\u00ebse nuk keni mund\u00ebsi, ushtrohuni vet\u00eb n\u00eb sht\u00ebpi ose n\u00eb kushte natyrore, pra, jasht\u00eb. Ushtrimet m\u00eb t\u00eb mira, sidomos p\u00ebr heqjen e barkut, jan\u00eb ushtrimet kardio, te t\u00eb cilat hyjn\u00eb vrapi, \u00e7iklizmi dhe noti. Po k\u00ebshtu, mbani edhe nj\u00eb regjim ushqimor, dometh\u00ebn\u00eb, b\u00ebni p\u00ebrzgjedhjen e ushqimit dhe hani shpesh e nga pak.
\n– N\u00ebse filloni palestr\u00ebn, mundohuni t\u00eb gjeni nj\u00eb orar t\u00eb p\u00ebrshtatsh\u00ebm p\u00ebr ju, por edhe p\u00ebr fizikun tuaj. Orari m\u00eb i mir\u00eb do t\u00eb ishte nga ora 16.00 ose n\u00eb m\u00ebngjes her\u00ebt. Filloni me pak stre\u00e7ing, pra, t\u00ebrheqje muskulare, duke imituar shtriqjet e maces kur zgjohet nga gjumi. Kjo, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb p\u00ebrgatisni muskujt p\u00ebr ushtrime. M\u00eb pas, filloni me 12 minuta bi\u00e7iklet\u00eb, b\u00ebni 4 minuta pushim dhe b\u00ebni edhe 12 minuta t\u00eb tjera me stepin. B\u00ebni p\u00ebrs\u00ebri 4 minuta pushim dhe vazhdoni te pista e vrapimit me 12 minuta ose 15 minuta ecje t\u00eb leht\u00eb, ose vrap, duke e rritur gradualisht nivelin e shpejt\u00ebsis\u00eb. N\u00eb fund, b\u00ebni p\u00ebrs\u00ebri stre\u00e7ing. Kjo, dit\u00ebn e par\u00eb. N\u00eb dit\u00ebt n\u00eb vazhdim, filloni ta rrisni minutazhin e tri veglave q\u00eb thash\u00eb m\u00eb sip\u00ebr, b\u00ebjini t\u00eb treja me nga 15 minuta secil\u00ebn. T\u00eb pakt\u00ebn dy jav\u00ebt e para, b\u00ebni vet\u00ebm ushtrime kardio, nga 12 gjer n\u00eb 20 minuta p\u00ebr secil\u00ebn veg\u00ebl. M\u00eb pas, kur ta shikoni q\u00eb keni m\u00eb shum\u00eb energji, rriteni t\u00eb pakt\u00ebn gjer n\u00eb 30 minuta, sidomos pist\u00ebn ose bi\u00e7iklet\u00ebn. Pas tre jav\u00ebsh, vazhdoni t\u2019i alternoni ushtrimet kardio me ushtrimet e forc\u00ebs, si\u00e7 jan\u00eb ngritja e peshave, kuptohet, me pesh\u00eb t\u00eb vog\u00ebl gjer n\u00eb 2 kilogram\u00eb, jo m\u00eb shum\u00eb. Nj\u00eb dit\u00eb b\u00ebni ushtrime p\u00ebr k\u00ebmb\u00ebt, nj\u00eb dit\u00eb tjet\u00ebr p\u00ebr krah\u00ebt dhe \u00e7do dit\u00eb q\u00eb shkoni, b\u00ebni ushtrimet e barkut, q\u00eb jan\u00eb t\u00eb domosdoshme. Do t\u00eb ishte mir\u00eb t\u00eb konsultoheni me instruktorin q\u00eb t\u2019ju jap\u00eb nj\u00eb program t\u00eb ve\u00e7ant\u00eb p\u00ebr ushtrimet sepse ndoshta ju e keni p\u00ebr her\u00eb t\u00eb par\u00eb dhe nuk dini si t\u2019i b\u00ebni. Do t\u00eb shikoni rezultate shum\u00eb pozitive n\u00eb fizikun dhe sh\u00ebndetin tuaj, n\u00ebse e vazhdoni palestr\u00ebn rregullisht, t\u00eb pakt\u00ebn 3 her\u00eb n\u00eb jav\u00eb 90 minuta, por varet edhe nga koha juaj. Edhe n\u00ebse rrini m\u00eb pak, s\u2019ka problem, r\u00ebnd\u00ebsi ka t\u00eb shkoni n\u00eb palest\u00ebr. Vet\u00ebm kini parasysh t\u00eb shkoni n\u00eb nj\u00eb palest\u00ebr q\u00eb ka instruktor sepse do t\u00eb punoni m\u00eb mir\u00eb dhe do t\u00eb arrini rezultate m\u00eb pozitive n\u00ebse ju ndjek dhe ju sugjeron ai. <\/p>\n","protected":false},"excerpt":{"rendered":"
– P\u00ebrsh\u00ebndetje! Kam tre vjet q\u00eb kam lindur dhe m\u00eb ka mbetur pak bark. \u00c7far\u00eb mund t\u00eb b\u00ebj p\u00ebr t\u00eb arritur form\u00ebn e duhur? Mario instruktor: – E nderuar zonj\u00eb! Sipas letr\u00ebs suaj, ju keni koh\u00eb q\u00eb e keni kaluar edhe periudh\u00ebn e lehonis\u00eb pas lindjes, k\u00ebshtu q\u00eb jeni gati t\u00eb filloni t\u00eb merreni me […]<\/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-6610","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6610","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=6610"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6610\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}