– Kam nj\u00eb pyetje p\u00ebr litarin e palestr\u00ebs, ose edhe p\u00ebr nj\u00eb litar q\u00eb p\u00ebrdoret thjesht p\u00ebr t\u00eb k\u00ebrcyer. Un\u00eb e p\u00ebrdor shum\u00eb dhe m\u00eb p\u00eblqen t\u00eb luaj me litar. A \u00ebsht\u00eb i mir\u00eb p\u00ebr fitnes, sepse kam v\u00ebn\u00eb re q\u00eb e p\u00ebrdorin shum\u00eb veta? Nuk kam vullnet p\u00ebr palest\u00ebr, por litarin ama e p\u00ebrdor shum\u00eb mir\u00eb, prandaj m\u00eb thoni \u00e7far\u00eb ushtrimesh mund t\u00eb b\u00ebhen me t\u00eb?
\nMario Instruktori: – K\u00ebrcimet me litar jan\u00eb shum\u00eb t\u00eb mira, ashtu si \u00e7do lloj sporti. Me nj\u00eb ushtrim t\u00eb till\u00eb digjen gjer n\u00eb 200 kalori. Ka disa ushtrime, p\u00ebrve\u00e7 k\u00ebrcimit baz\u00eb q\u00eb besoj e dini shum\u00eb mir\u00eb, p\u00ebrderisa e p\u00eblqeni kaq shum\u00eb. Numrin dhe ritmin e k\u00ebrcimeve e p\u00ebrcaktoni vet\u00eb duke u bazuar te fuqia juaj fizike. At\u00ebhere, p\u00ebr nxemje p\u00ebrpara ushtrimeve, p\u00ebrdorni k\u00ebrcimin e thjesht\u00eb popullor q\u00eb dihet nga t\u00eb gjith\u00eb. B\u00ebni sa ta shikoni q\u00eb keni marr\u00eb nj\u00ebfar\u00eb energjie p\u00ebr t\u00eb vazhduar m\u00eb tutje, t\u00eb pakt\u00ebn 5 minuta.
\n– Ushtrimi i dyt\u00eb ka lidhje me muskujt dhe shpin\u00ebn. Si\u00e7 e keni litarin n\u00eb t\u00eb dyja duart, l\u00ebshojeni posht\u00eb, nd\u00ebrkaq skajet mbahen me duar, q\u00eb t\u00eb jet\u00eb i tendosur. Litari posht\u00eb t\u00eb jet\u00eb i shkelur nga k\u00ebmba e djatht\u00eb dhe si\u00e7 jeni, b\u00ebjeni nj\u00eb rrotullim n\u00eb an\u00ebn e majt\u00eb dhe m\u00eb pas n\u00eb an\u00ebn e djatht\u00eb. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb shtr\u00ebngohen muskujt e shpin\u00ebs.
\n– N\u00eb ushtrimin tjet\u00ebr, si\u00e7 ishit m\u00eb sip\u00ebr, me nj\u00ebr\u00ebn k\u00ebmb\u00eb shkelni litarin, nd\u00ebrsa skajet e tij mbajini n\u00eb duar para vetes, pastaj b\u00ebjeni nj\u00eb hap p\u00ebrpara, duke hapur duart anash pas shpine. K\u00ebshtu, do t\u00eb forconi pjes\u00ebn e par\u00eb t\u00eb kofsh\u00ebve.
\n– Nj\u00eb ushtrim me litar q\u00eb \u00ebsht\u00eb shum\u00eb i mir\u00eb edhe p\u00ebr t\u00eb ndenjurat \u00ebsht\u00eb k\u00ebshtu: Q\u00ebndroni vertikalisht dhe me duar t\u00eb shtrira, mbajeni litarin para vetes. Pastaj merrni pozicion t\u00eb ulur, k\u00ebshtu q\u00eb duart t\u00eb jen\u00eb akoma t\u00eb shtrira p\u00ebrpara. Me pjes\u00ebn e poshtme, shtrijeni mbrapa, nd\u00ebrsa duart p\u00ebrpara t\u00eb jen\u00eb t\u00eb kapura te litari dhe uluni p\u00ebrpara. B\u00ebjini k\u00ebto ulje-ngritje disa her\u00eb. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, do t\u2019ju forcohen kofsh\u00ebt dhe vithet.
\n– Po me litar mund t\u00eb b\u00ebni edhe ushtrime p\u00ebr barkun si\u00e7 jeni n\u00eb pozicionin fillestar, por n\u00eb k\u00ebt\u00eb rast, zvog\u00eblojeni litarin aq sa gjat\u00ebsia e shpatullave tuaja dhe me duart lart, q\u00eb kan\u00eb kapuar \u00e7donj\u00ebrin nga skajet e litarit, b\u00ebni m\u00ebnjanim majtas e djathtas, n\u00eb m\u00ebnyr\u00eb alternative. Ky \u00ebsht\u00eb nj\u00eb ushtrim shum\u00eb i mir\u00eb p\u00ebr muskujt e barkut. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Kam nj\u00eb pyetje p\u00ebr litarin e palestr\u00ebs, ose edhe p\u00ebr nj\u00eb litar q\u00eb p\u00ebrdoret thjesht p\u00ebr t\u00eb k\u00ebrcyer. Un\u00eb e p\u00ebrdor shum\u00eb dhe m\u00eb p\u00eblqen t\u00eb luaj me litar. A \u00ebsht\u00eb i mir\u00eb p\u00ebr fitnes, sepse kam v\u00ebn\u00eb re q\u00eb e p\u00ebrdorin shum\u00eb veta? Nuk kam vullnet p\u00ebr palest\u00ebr, por litarin ama e p\u00ebrdor […]<\/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-7144","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7144","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=7144"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7144\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=7144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=7144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=7144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}