– Jam nj\u00eb grua 34 vje\u00e7e, me dy f\u00ebmij\u00eb t\u00eb rritur. Kam dy muaj q\u00eb frekuentoj palestr\u00ebn jam mbipesh\u00eb. Jam 157 cm dhe peshoj 85 kg. Palestra q\u00eb frekuentoj n\u00eb orarin q\u00eb shkoj un\u00eb nuk ka instruktor, prandaj ju lutem m\u00eb jepni ca k\u00ebshilla \u00e7far\u00eb programi t\u00eb ndjek sepse nuk po shoh asnj\u00eb r\u00ebnie n\u00eb pesh\u00eb n\u00eb k\u00ebta dy muaj. Faleminderit.
\nMario instruktor: – E nderuar 34 vje\u00e7are! E kuptoj shqet\u00ebsimin tuaj, por nuk duhet t\u00eb m\u00ebrziteni shum\u00eb, sepse n\u00eb fund t\u00eb fundit, ju keni dy f\u00ebmij\u00eb, jeni n\u00ebn\u00eb dhe e keni m\u00eb t\u00eb v\u00ebshtir\u00eb procesin e humbjes s\u00eb kileve t\u00eb tep\u00ebrta, sepse ju gatuani p\u00ebr ata, keni stresin se si t\u2019i rrisni, duhet t\u00eb keni p\u00ebrgjegj\u00ebsi t\u00eb tjera… K\u00ebta jan\u00eb faktor\u00eb q\u00eb ndikojn\u00eb edhe n\u00eb pesh\u00eb. Hapi i par\u00eb \u00ebsht\u00eb t\u00eb qet\u00ebsoheni dhe ta merrni m\u00eb me sportivitet procesin e r\u00ebnies n\u00eb pesh\u00eb. Ju v\u00ebrtet keni dy muaj q\u00eb shkoni n\u00eb palest\u00ebr dhe niseni nga peshorja kur thoni q\u00eb s\u2019keni r\u00ebn\u00eb n\u00eb pesh\u00eb, ama un\u00eb po ju them: Hiqni dor\u00eb nga peshorja duke filluar nga tani! Mos i besoni asnj\u00ebher\u00eb peshores. Peshorja juaj, tani e tutje, do t\u00eb jet\u00eb pasqyra dhe garderoba (p\u00ebrdorni rrobat tuaja q\u00eb keni pasur p\u00ebrpara se t\u00eb arrini k\u00ebt\u00eb pesh\u00eb q\u00eb keni). N\u00eb palest\u00ebr do t\u00eb ndiqni k\u00ebt\u00eb program: Sapo t\u00eb shkoni, b\u00ebni pak stre\u00e7ing dhe filloni me 20 minuta bi\u00e7iklet\u00eb. M\u00eb pas, pushoni 3 minuta dhe filloni me 20 minuta t\u00eb tjera step. B\u00ebni p\u00ebrs\u00ebri pushim dhe 20 minuta t\u00eb tjera me pist\u00ebn, ku mund\u00ebsisht, b\u00ebjini 2 minuta ecje t\u00eb leht\u00eb dhe 3 minuta vrap t\u00eb shpejt\u00eb. N\u00ebse ndiheni e lodhur kur i b\u00ebni t\u00eb treja nj\u00ebherazi, at\u00ebhere b\u00ebni bi\u00e7iklet\u00eb e step n\u00eb fillim dhe n\u00eb fund t\u00eb ushtrimeve, b\u00ebni pist\u00ebn. Pasi t\u00eb mbaroni k\u00ebto t\u00eb treja q\u00eb ju thash\u00eb m\u00eb sip\u00ebr, merruni pak me veglat. B\u00ebni nj\u00eb dit\u00eb ushtrime p\u00ebr krah\u00ebt, duke p\u00ebrdorur gira me pesh\u00eb 2 kg. Dit\u00ebn tjet\u00ebr merruni vet\u00ebm me k\u00ebmb\u00ebt, duke ushtruar veglat q\u00eb jan\u00eb p\u00ebr k\u00ebmb\u00ebt, dit\u00ebn tjet\u00ebr me shpin\u00ebn dhe kraharorin e k\u00ebshtu me radh\u00eb.
\n– P\u00ebr dy jav\u00eb rresht, ndiqni k\u00ebt\u00eb program. M\u00eb pas fillojeni duke rritur minutat q\u00eb ju thash\u00eb m\u00eb sip\u00ebr te bi\u00e7ikleta dhe pista. B\u00ebjeni nga 20-25 minuta secil\u00ebn prej tyre. N\u00ebse ndiheni shum\u00eb e lodhur, b\u00ebni t\u00eb pakt\u00ebn nj\u00ebr\u00ebn nga k\u00ebto, 25 minuta. Un\u00eb ju k\u00ebshilloj t\u2019i b\u00ebni patjet\u00ebr dy nga ushtrimet kardio (bi\u00e7ikleta, stepi dhe pista) \u00e7do her\u00eb q\u00eb shkoni n\u00eb palest\u00ebr. Mir\u00eb do t\u00eb ishte t\u00eb b\u00ebni edhe disa ushtrime p\u00ebr barkun te vleglat q\u00eb keni aty. B\u00ebni t\u00eb pakt\u00ebn 20 minuta fitnes p\u00ebr barkun. Shkoni t\u00eb pakt\u00ebn 4 her\u00eb n\u00eb jav\u00eb n\u00eb palest\u00ebr dhe b\u00ebni 90 minuta ushtrime, kuptohet, me pushime t\u00eb nd\u00ebrmjetme dhe gjithmon\u00eb, si n\u00eb fillim, ashtu edhe n\u00eb fund t\u00eb ushtrimeve, b\u00ebni stre\u00e7ing, q\u00eb t\u00eb mos ndjeni dhimbje muskujsh. N\u00ebse ju shkoni gjith\u00eb jav\u00ebn n\u00eb palest\u00ebr, b\u00ebni nj\u00eb dit\u00eb pushim, sepse muskujt kan\u00eb nevoj\u00eb t\u00eb \u00e7lodhen. Pini t\u00eb pakt\u00ebn 2-3 litra uj\u00eb n\u00eb dit\u00eb dhe mund\u00ebsisht, gjer n\u00eb or\u00ebn 19.00 t\u00eb dark\u00ebs. Vakti i fundit i ngr\u00ebnies s\u00eb dark\u00ebs t\u00eb jet\u00eb n\u00eb or\u00ebn 19.00-20.00 jo m\u00eb von\u00eb. Konsumojeni vaktin, 1 or\u00eb e gjys\u00ebm ose 2 or\u00eb para se t\u00eb shkoni n\u00eb palest\u00ebr dhe mos konsumoni ushqim direkt pas palestre. Duhet t\u00eb kaloj\u00eb t\u00eb pakt\u00ebn 1 or\u00eb e gjys\u00ebm ose 2 or\u00eb derisa t\u00eb hani. Ulni sasin\u00eb e buk\u00ebs, p\u00ebrdorni sa m\u00eb shum\u00eb j\u00ebshill\u00ebqet, peshk ton, buk\u00eb t\u00eb zez\u00eb ose thekre dhe n\u00eb m\u00ebngjes ju sugjeroj t\u00eb konsumoni t\u00ebrsh\u00ebr\u00eb me kos ose qum\u00ebsht, por jo me shum\u00eb yndyr\u00eb. N\u00eb dark\u00eb, hani vet\u00ebm sup\u00ebra, sallat\u00ebra, mund\u00ebsisht me nj\u00eb fileto pule dhe nj\u00eb fet\u00eb buk\u00eb t\u00eb zez\u00eb. Ju sugjeroj t\u00eb hani shpesh e nga pak dhe t\u2019i konsumoni t\u00eb gjitha ushqimet q\u00eb i ka falur natyra, kuptohet, duke mbajtur regjim ushqimor q\u00eb do t\u00eb thot\u00eb brum\u00ebrat, sheqernat dhe yndyrnat, n\u00eb sasi t\u00eb vogla, nd\u00ebrsa perimet dhe ushqimet e detit apo fileton e pul\u00ebs (gjoks pule), mund t\u2019i konsumoni sa d\u00ebshironi. Ama, kini parasysh, mos u ngrini nga tavolina super t\u00eb ngopur, por normal. Mendoj se duke ndjekur k\u00ebt\u00eb regjim q\u00eb ju thash\u00eb, do t\u00eb arrini t\u00eb ulni pesh\u00ebn tuaj. Mos harroni se vrapi, bi\u00e7ikleta dhe stepi ju ndihmojn\u00eb shum\u00eb t\u00eb bini n\u00eb pesh\u00eb. Me kalimin e koh\u00ebs, t\u00eb pakt\u00ebn vrapin ose bi\u00e7iklet\u00ebn, b\u00ebjeni 30 minuta \u00e7do her\u00eb, stepin m\u00eb pak. Ju uroj t\u00eb arrini sa m\u00eb shpejt format q\u00eb d\u00ebshironi. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Jam nj\u00eb grua 34 vje\u00e7e, me dy f\u00ebmij\u00eb t\u00eb rritur. Kam dy muaj q\u00eb frekuentoj palestr\u00ebn jam mbipesh\u00eb. Jam 157 cm dhe peshoj 85 kg. Palestra q\u00eb frekuentoj n\u00eb orarin q\u00eb shkoj un\u00eb nuk ka instruktor, prandaj ju lutem m\u00eb jepni ca k\u00ebshilla \u00e7far\u00eb programi t\u00eb ndjek sepse nuk po shoh asnj\u00eb r\u00ebnie n\u00eb […]<\/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-6985","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6985","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=6985"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6985\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}