– A mund t\u00eb m\u00eb thoni sa minuta kardio duhet t\u00eb b\u00ebj kur t\u00eb shkoj n\u00eb palest\u00ebr? Un\u00eb shkoj n\u00eb nj\u00eb palest\u00ebr n\u00eb lagje, por aty s\u2019ka instruktor. Jam sh\u00ebndoshur shum\u00eb, nd\u00ebrkoh\u00eb q\u00eb ha shum\u00eb pak dhe kam filluar t\u00eb kem dob\u00ebsi. Pres nj\u00eb p\u00ebrgjigje.
\nMario instruktor: – S\u00eb pari, b\u00ebni shum\u00eb gabim q\u00eb hani pak. N\u00ebse shkoni n\u00eb palest\u00ebr, duhet t\u00eb hani normalisht e jo t\u00eb mbani diet\u00eb. Nuk \u00ebsht\u00eb nevoja t\u00eb vdisni urie p\u00ebr t\u00eb pasur nj\u00eb trup t\u00eb bukur. Duhet ta ushqeni trupin tuaj me ushqim t\u00eb mir\u00eb dhe t\u00eb sh\u00ebndetsh\u00ebm. M\u00ebsoni t\u00eb hani n\u00eb m\u00ebnyr\u00eb t\u00eb sh\u00ebndetshme me sasi t\u00eb vogla dhe t\u00eb pakt\u00ebn 4-5 her\u00eb n\u00eb dit\u00eb. M\u00ebsoni se sa kalori, karbohidrate, yndyrna, fibra apo proteina ka secili ushqim dhe b\u00ebjini llogarit\u00eb me veten tuaj. Ushqimi ka nj\u00eb rol shum\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb trupin ton\u00eb dhe nuk duhet m\u00ebnjanuar totalisht. Pastaj, kot sa b\u00ebni palest\u00ebr sepse m\u00eb shum\u00eb do t\u00eb digjni ata muskuj q\u00eb keni dhe nuk do t\u00eb mund t\u00eb humbisni asnj\u00eb kilogram.
\n– Nd\u00ebrsa p\u00ebrsa i p\u00ebrket st\u00ebrvitjes, fillojeni me tre her\u00eb n\u00eb jav\u00eb me nga 20 minuta n\u00eb bi\u00e7iklet\u00eb, step dhe pist\u00eb. Pastaj, pas dy jav\u00ebsh rriteni at\u00eb gjer n\u00eb 30 minuta p\u00ebr secil\u00ebn veg\u00ebl. Kuptohet, p\u00ebrpara fillimit t\u00eb ushtrimeve dhe n\u00eb fund, duhet t\u00eb b\u00ebni patjet\u00ebr stre\u00e7ing, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos d\u00ebmtoheni nga ana e muskujve. Ju nuk m\u00eb jepni shum\u00eb detaje p\u00ebr veten, p\u00ebr pesh\u00ebn tuaj, mosh\u00ebn e me \u00e7far\u00eb merreni q\u00eb t\u2019ju jepja nj\u00eb p\u00ebrgjigje m\u00eb t\u00eb zgjeruar.<\/p>\n","protected":false},"excerpt":{"rendered":"
– A mund t\u00eb m\u00eb thoni sa minuta kardio duhet t\u00eb b\u00ebj kur t\u00eb shkoj n\u00eb palest\u00ebr? Un\u00eb shkoj n\u00eb nj\u00eb palest\u00ebr n\u00eb lagje, por aty s\u2019ka instruktor. Jam sh\u00ebndoshur shum\u00eb, nd\u00ebrkoh\u00eb q\u00eb ha shum\u00eb pak dhe kam filluar t\u00eb kem dob\u00ebsi. Pres nj\u00eb p\u00ebrgjigje. Mario instruktor: – S\u00eb pari, b\u00ebni shum\u00eb gabim q\u00eb hani […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,836],"tags":[],"class_list":["post-8436","post","type-post","status-publish","format-standard","hentry","category-instruktori","category-komunikoni-me-njeri-tjetrin-2"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/8436","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=8436"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/8436\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=8436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=8436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=8436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}