– P\u00ebrsh\u00ebndetje, instruktor. Jam nj\u00eb vajz\u00eb q\u00eb nuk ka shum\u00eb q\u00eb kam filluar palestr\u00ebn dhe dua ta vazhdoj rregullisht, por s\u2019e di sa ushtrime duhet t\u00eb b\u00ebj. Aty ku shkoj un\u00eb, nuk ka instruktor. Theksoj q\u00eb kam trup normal, nuk jam e sh\u00ebndosh\u00eb. Faleminderit.
\nMario instruktor: – Mir\u00eb do kishte qen\u00eb t\u00eb b\u00ebnit st\u00ebrvitje n\u00eb nj\u00eb palest\u00ebr q\u00eb ka instruktor, sepse do t\u2019i b\u00ebnit m\u00eb t\u00eb sakta ushtrimet dhe do t\u00eb arrinit rezultate m\u00eb t\u00eb mira. Gjithsesi, dalim te pyetja juaj: Personat me pesh\u00eb normale, duhet t\u00eb b\u00ebjn\u00eb k\u00ebto ushtrime t\u00eb lehta intensive, si l\u00ebvizja e shpejt\u00eb p\u00ebr s\u00eb paku 30 minuta, 3-4 her\u00eb n\u00eb jav\u00eb, q\u00eb mund t\u00eb jet\u00eb me bi\u00e7iklet\u00eb, pist\u00eb, ose step. 20 minuta me vegla, ushtrime t\u00eb ndryshme q\u00eb kan\u00eb t\u00eb b\u00ebjn\u00eb me st\u00ebrvitjen e krah\u00ebve, k\u00ebmb\u00ebve, gjoksit dhe shpin\u00ebs. Duke p\u00ebrfshir\u00eb k\u00ebtu pjes\u00ebn e stre\u00e7ingut dhe pushimet nga ushtrimi n\u00eb ushtrim, shkon gjer n\u00eb 1 or\u00eb ushtrime pothuajse. Kjo lloj st\u00ebrvitjeje ju ndihmon q\u00eb t\u00eb ruani pesh\u00ebn normale dhe t\u00eb keni sh\u00ebndet shum\u00eb t\u00eb mir\u00eb.
\n– Nd\u00ebrsa personave mbipesh\u00eb, do t\u2019u sugjeroja t\u00eb b\u00ebnin 90 minuta ose dhe gjer 2 or\u00eb st\u00ebrvitje. Duhet t\u00eb b\u00ebni 60 minuta kardio, q\u00eb mund t\u2019i ndani si t\u00eb doni n\u00ebp\u00ebr veglat e kardios. Mund t\u00eb b\u00ebni 20 minuta bi\u00e7iklet\u00eb, 20 minuta step dhe 20 minuta vrap, ose aerobi, n\u00ebse doni ta z\u00ebvend\u00ebsoni nj\u00ebr\u00ebn nga veglat me k\u00ebt\u00eb t\u00eb fundit. Duhet t\u00eb ushtroheni 5 her\u00eb n\u00eb jav\u00eb duke ndjekur at\u00eb \u00e7far\u00eb ju tham\u00eb m\u00eb sip\u00ebr. Pastaj, merruni me vegla dhe ushtrime fitnesi n\u00eb tapet p\u00ebr heqjen e dhjamit t\u00eb barkut. N\u00eb qoft\u00eb se nuk ju p\u00eblqen shum\u00eb palestra, do t\u2019ju sugjeronim t\u00eb regjistroheshit n\u00eb ndonj\u00eb aktivitet tjet\u00ebr sportiv, si\u00e7 \u00ebsht\u00eb: Zumba, tenisi ose thjesht kurse k\u00ebrcimi, qoft\u00eb edhe me valle tradicionale t\u00eb vendit ton\u00eb. Mjafton q\u00eb t\u00eb pakt\u00ebn 30 minuta t\u00eb jen\u00eb aktive me k\u00ebrcim, vrap apo ecje.<\/p>\n","protected":false},"excerpt":{"rendered":"
– P\u00ebrsh\u00ebndetje, instruktor. Jam nj\u00eb vajz\u00eb q\u00eb nuk ka shum\u00eb q\u00eb kam filluar palestr\u00ebn dhe dua ta vazhdoj rregullisht, por s\u2019e di sa ushtrime duhet t\u00eb b\u00ebj. Aty ku shkoj un\u00eb, nuk ka instruktor. Theksoj q\u00eb kam trup normal, nuk jam e sh\u00ebndosh\u00eb. Faleminderit. Mario instruktor: – Mir\u00eb do kishte qen\u00eb t\u00eb b\u00ebnit st\u00ebrvitje 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-7415","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7415","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=7415"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7415\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=7415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=7415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=7415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}