– Jam nj\u00eb vajz\u00eb q\u00eb e lexoj vazhdimisht k\u00ebt\u00eb rubrik\u00eb. Un\u00eb kam problem me belin, ose pjes\u00ebn e barkut, m\u00eb sakt\u00eb. Tonifikohem dhe kam trup t\u00eb rregullt n\u00eb gjith\u00eb pjes\u00ebn tjet\u00ebr t\u00eb trupit sepse ushtrohem vet\u00eb n\u00eb natyr\u00eb, duke b\u00ebr\u00eb ushtrime fitnesi, por barku m\u00eb ngelet dhe kam nj\u00eb si fryrje. P\u00ebr pasoj\u00eb, edhe beli nuk m\u00eb duket i bukur. Nuk m\u00eb tretet ushqimi leht\u00eb dhe kam tendenc\u00ebn t\u00eb v\u00eb dhjam\u00eb rreth belit. Do t\u00eb doja t\u00eb kisha nj\u00eb bel t\u00eb bukur, por nuk di si t\u00eb veproj. Ju, \u00e7far\u00eb m\u00eb sugjeroni?
\nMario, instruktor: – E nderuar lexuese, faleminderit p\u00ebr p\u00ebrsh\u00ebndetjen tuaj. Lidhur me pyetjen tuaj, k\u00ebt\u00eb her\u00eb jam mb\u00ebshtetur m\u00eb shum\u00eb te k\u00ebshillat mjek\u00ebsore, sepse ju thoni q\u00eb merreni me fitnes, por p\u00ebrs\u00ebri keni probleme me tretjen dhe ju trashet pjesa e belit. Ju k\u00ebshilloj t\u00eb mos hiqni dor\u00eb p\u00ebr asnj\u00eb moment nga t\u00eb ushtruarit. Synoni t\u00eb b\u00ebni sa m\u00eb shum\u00eb ushtrime kardio dhe ushtrime p\u00ebr barkun, t\u00eb cilat besoj e dini se si b\u00ebhen. Ushtrimet ndihmojn\u00eb shum\u00eb n\u00eb r\u00ebnien e barkut. Nd\u00ebrsa p\u00ebrsa i p\u00ebrket fryrjes, besoj se keni probleme me metabolizmin, keni tretje t\u00eb ngadalshme dhe ushqimi, p\u00ebr pasoj\u00eb, q\u00ebndron gjat\u00eb n\u00eb zorr\u00eb, gj\u00eb q\u00eb ndikon n\u00eb rritjen e v\u00ebllimit t\u00eb barkut dhe n\u00eb trashjen e belit. Do t\u2019ju sugjeroja t\u00eb b\u00ebnit nj\u00eb ushtrim q\u00eb p\u00ebrshpejton tretjen e ushqimit dhe q\u00eb e k\u00ebshillojn\u00eb t\u00eb gjith\u00eb mjek\u00ebt.
\n– Gjysm\u00eb ore pasi t\u00eb keni ngr\u00ebn\u00eb vaktin, shtrihuni n\u00eb shpin\u00eb, k\u00ebmb\u00ebt lakojini n\u00eb gjunj\u00eb dhe ngadal\u00eb, goditeni barkun me majat e gishtave prej mesit drejt an\u00ebs s\u00eb majt\u00eb e m\u00eb pas, an\u00ebs s\u00eb djatht\u00eb t\u00eb barkut. M\u00eb pas, me shuplak\u00eb i b\u00ebni masazh t\u00ebr\u00eb sip\u00ebrfaqes s\u00eb barkut. Nuk e di n\u00ebse keni par\u00eb n\u00ebnat q\u00eb masazhojn\u00eb barkun e bebeve. K\u00ebt\u00eb e b\u00ebjn\u00eb q\u00eb bebeja t\u00eb mos ket\u00eb dhimbje dhe t\u2019i tretet ushqimi sa m\u00eb shpejt. B\u00ebjeni k\u00ebt\u00eb disa minuta. Ky lloj ushtrimi do t\u2019ju ndihmoj\u00eb shum\u00eb q\u00eb t\u2019ju tretet ushqimi sa m\u00eb shpejt. Nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr p\u00ebr tretjen e ushqimit \u00ebsht\u00eb t\u00eb pini sa m\u00eb shum\u00eb uj\u00eb. N\u00eb m\u00ebngjes, es\u00ebll, \u00ebsht\u00eb mir\u00eb t\u00eb pini dy gota uj\u00eb jo t\u00eb ftoht\u00eb, por me temperatur\u00eb ambienti. Kjo \u00ebsht\u00eb ideale si p\u00ebr t\u00eb pastruar organizmin, ashtu edhe p\u00ebr t\u00eb p\u00ebrshpejtuar tretjen. N\u00eb trashjen e belit ndikon negativisht edhe q\u00ebndrimi jo drejt i trupit. Si kur ecni, ashtu edhe kur uleni, mundohuni ta mbani sa m\u00eb drejt trupin. Kjo ndihmon edhe q\u00eb t\u00eb mos keni deformime apo dhimbje n\u00eb kurriz. Kur q\u00ebndrojm\u00eb drejt, n\u00eb m\u00ebnyr\u00eb automatike, ne e shtr\u00ebngojm\u00eb barkun. Ve\u00e7 k\u00ebsaj, gjat\u00eb gjith\u00eb dit\u00ebs, b\u00ebni t\u00ebrheqje t\u00eb barkut p\u00ebr disa sekonda, futeni nga brenda duke mbajtur frym\u00ebn. B\u00ebjeni k\u00ebt\u00eb 3-5 her\u00eb n\u00eb dit\u00eb. Ku \u00ebsht\u00eb nj\u00eb ushtrim q\u00eb nuk ju ha koh\u00eb dhe mund ta b\u00ebni n\u00eb \u00e7do lloj ambienti, pa ju v\u00ebn\u00eb re askush. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, barku do t\u00eb filloj\u00eb t\u00eb sheshohet vetvetiu dhe beli merr form\u00eb t\u00eb bukur.
\n– Kur konsumoni ushqimin apo edhe fruta, p\u00ebrtypeni sa m\u00eb mir\u00eb dhe ngadal\u00eb. Mos hani shpejt, sepse e ngr\u00ebna shpejt ndikon n\u00eb formimin e dhjamit rreth belit dhe n\u00eb bark. Gjithashtu, bisedoni sa m\u00eb pak gjat\u00eb ngr\u00ebnies. N\u00ebse i g\u00eblltisni shpejt kafshatat e n\u00ebse gjat\u00eb k\u00ebsaj edhe bisedoni, n\u00eb lukth arrin nj\u00eb sasi e madhe ajri, e cila shkakton fryrje. Kjo vlen dhe p\u00ebr ata q\u00eb pin\u00eb cigare, kur jan\u00eb duke ngr\u00ebn\u00eb ndonj\u00eb drek\u00eb apo dark\u00eb. Shmangeni totalisht k\u00ebt\u00eb gj\u00eb, sepse ndikon n\u00eb fryrjen e barkut dhe pastaj mos thoni se pse e keni barkun t\u00eb fryr\u00eb. Shpesh b\u00ebjm\u00eb gabime duke ia l\u00ebn\u00eb fajin koh\u00ebs, ushqimit etj. nd\u00ebrkoh\u00eb q\u00eb e kemi vet\u00eb veten n\u00eb dor\u00eb p\u00ebr t\u00eb rregulluar fizikun ton\u00eb. P\u00ebrdoreni sa m\u00eb pak krip\u00ebn, sepse \u00ebsht\u00eb nj\u00eb mineral q\u00eb shkakton fryrjen e indeve. Konsumoni drith\u00ebra, si\u00e7 \u00ebsht\u00eb t\u00ebrsh\u00ebra, buka nga drith\u00ebrat e plota, orizi ngjyr\u00eb kafe dhe jo karbohidrate apo drith\u00ebra t\u00eb p\u00ebrpunuara, q\u00eb ndikojn\u00eb n\u00eb v\u00ebnien e shtresave dhjamore n\u00eb zon\u00ebn e barkut. Nj\u00eb moll\u00eb n\u00eb dit\u00eb \u00ebsht\u00eb e domosdoshme dhe duhet ta hani me gjith\u00eb l\u00ebkur\u00eb, sepse \u00ebsht\u00eb pik\u00ebrisht l\u00ebkura q\u00eb ndihmon n\u00eb p\u00ebrshpejtimin e metabolizmit. Do t\u2019ju sugjeroja t\u00eb provoni edhe \u00e7ajin e p\u00ebrgatitur me limon dhe xhenxhefil, q\u00eb p\u00ebrshpejton metabolizmin dhe i \u00e7liron zorr\u00ebt nga mbetjet e mbledhura. Xhenxhefili koh\u00ebt e fundit rekomandohet shum\u00eb n\u00eb form\u00ebn e \u00e7ajit. Pijeni \u00e7do dit\u00eb nj\u00eb got\u00eb t\u00eb till\u00eb. S\u00eb fundmi, jua p\u00ebrs\u00ebris t\u00eb b\u00ebni sa m\u00eb shum\u00eb ushtrime kardio dhe fitnes barku. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Jam nj\u00eb vajz\u00eb q\u00eb e lexoj vazhdimisht k\u00ebt\u00eb rubrik\u00eb. Un\u00eb kam problem me belin, ose pjes\u00ebn e barkut, m\u00eb sakt\u00eb. Tonifikohem dhe kam trup t\u00eb rregullt n\u00eb gjith\u00eb pjes\u00ebn tjet\u00ebr t\u00eb trupit sepse ushtrohem vet\u00eb n\u00eb natyr\u00eb, duke b\u00ebr\u00eb ushtrime fitnesi, por barku m\u00eb ngelet dhe kam nj\u00eb si fryrje. P\u00ebr pasoj\u00eb, edhe beli […]<\/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-6786","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6786","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=6786"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6786\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}