– Jam 1.74 met\u00ebr i gjat\u00eb dhe kam qen\u00eb 86 kilogram\u00eb, por kam frekuentuar palestr\u00ebn p\u00ebr nj\u00eb vit dhe kam r\u00ebn\u00eb 16 kilogram\u00eb, dometh\u00ebn\u00eb, tani jam 70 kilogram\u00eb. Ushtrohem 6 her\u00eb n\u00eb jav\u00eb, b\u00ebj \u00e7do dit\u00eb nga 20 minuta vrap dhe ha ushqime t\u00eb sh\u00ebndetshme. Pavar\u00ebsisht se trupi \u00ebsht\u00eb rregulluar shum\u00eb, n\u00eb fund t\u00eb barkut, m\u00eb ka ngelur p\u00ebrs\u00ebri nj\u00eb shtres\u00eb dhjamore q\u00eb sado q\u00eb p\u00ebrpiqem, nuk mundem ta eleminoj. Si t\u00eb veproj?
\nMario instruktor: – Barku \u00ebsht\u00eb nj\u00eb nga zonat m\u00eb t\u00eb v\u00ebshtira p\u00ebr t\u2019u p\u00ebrmir\u00ebsuar n\u00eb fizikun ton\u00eb, q\u00eb do dyfishin e pun\u00ebs n\u00eb palest\u00ebr apo n\u00eb m\u00ebnyr\u00ebn e t\u00eb jetuarit q\u00eb t\u00eb arrijm\u00eb rezultatet q\u00eb duam. Me \u00e7far\u00eb lexoj, ju ushtroheni gjith\u00eb jav\u00ebn dhe keni r\u00ebn\u00eb shum\u00eb n\u00eb pesh\u00eb. Nuk e di mosh\u00ebn tuaj q\u00eb t\u2019ju thoja n\u00ebse keni pesh\u00ebn e sakt\u00eb apo jo, por dua t\u2019ju them q\u00eb duhet t\u00eb keni kujdes edhe n\u00eb t\u00eb ushtruar, t\u00eb mos dob\u00ebsoheni m\u00eb shum\u00eb se\u00e7 duhet sepse ju bie imuniteti. Por, duke qen\u00eb se ju thoni q\u00eb ndiheni mir\u00eb, at\u00ebhere do t\u00eb thot\u00eb q\u00eb jeni n\u00eb rrug\u00eb t\u00eb drejt\u00eb.
\n– P\u00ebrsa i p\u00ebrket barkut, rregulli i par\u00eb \u00ebsht\u00eb t\u00eb pini sa m\u00eb shum\u00eb l\u00ebngje, duke p\u00ebrjashtuar totalisht l\u00ebngjet me gaz dhe ato me shum\u00eb sheqer. Duhet t\u00eb evitoni edhe buk\u00ebn e bardh\u00eb, sidomos at\u00eb q\u00eb p\u00ebrmban maja dhe reduktoni sa t\u00eb mundni gjalpin e yndyrnat. Shmangni p\u00ebrdorimin e shumt\u00eb t\u00eb krip\u00ebs. K\u00ebto q\u00eb p\u00ebrmend\u00ebm m\u00eb sip\u00ebr, n\u00ebse i konsumoni pa kriter, ndikojn\u00eb n\u00eb fryrjen e barkut dhe n\u00eb v\u00ebnien e shtresave dhjamore, ndaj disa, duhet t\u2019i hiqni fare nga regjimi ushqimor. Edhe di\u00e7ka tjet\u00ebr; brokoli dihet q\u00eb \u00ebsht\u00eb shum\u00eb i sh\u00ebndetsh\u00ebm, por n\u00eb rastet kur keni fryrje barku, duhet ta konsumoni m\u00eb pak ose t\u00eb mos e konsumoni p\u00ebr nj\u00eb periudh\u00eb kohe. S\u00eb fundi, b\u00ebni ushtrime dyfish p\u00ebr forcimin e pjes\u00ebs s\u00eb poshtme t\u00eb barkut. Kur ushtroheni, mos harroni t\u00eb b\u00ebni frym\u00ebmarrje t\u00eb rregullta sepse mbajtja e frym\u00ebs jep fryrjen e barkut. Ve\u00e7 ushtrimeve t\u00eb barkut, nj\u00eb ushtrim tjet\u00ebr q\u00eb ndikon pozitivisht n\u00eb eleminimin e barkut \u00ebsht\u00eb t\u00eb ushtruarit e bi\u00e7iklet\u00ebs, ose ecja e shpejt\u00eb n\u00eb pist\u00eb. Mos harroni t\u00eb konsumoni kryesisht drith\u00ebrat, mund\u00ebsisht integrale dhe t\u00eb ndiqni k\u00ebshillat q\u00eb ju dham\u00eb m\u00eb sip\u00ebr, t\u00eb shoq\u00ebruara me aktivitet fizik nga 3-4 ose dhe 6 dit\u00eb n\u00eb jav\u00eb, si\u00e7 e b\u00ebni ju. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Jam 1.74 met\u00ebr i gjat\u00eb dhe kam qen\u00eb 86 kilogram\u00eb, por kam frekuentuar palestr\u00ebn p\u00ebr nj\u00eb vit dhe kam r\u00ebn\u00eb 16 kilogram\u00eb, dometh\u00ebn\u00eb, tani jam 70 kilogram\u00eb. Ushtrohem 6 her\u00eb n\u00eb jav\u00eb, b\u00ebj \u00e7do dit\u00eb nga 20 minuta vrap dhe ha ushqime t\u00eb sh\u00ebndetshme. Pavar\u00ebsisht se trupi \u00ebsht\u00eb rregulluar shum\u00eb, n\u00eb fund t\u00eb barkut, […]<\/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-7727","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7727","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=7727"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7727\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=7727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=7727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=7727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}