– Kam nj\u00eb pyetje p\u00ebr instruktorin tuaj, ndaj do t\u2019ju lutesha t\u00eb m\u00eb ktheni p\u00ebrgjigje sa m\u00eb shpejt t\u00eb jet\u00eb e mundur. Un\u00eb jam dob\u00ebsuar sepse kam mbajtur diet\u00eb, por m\u00eb kan\u00eb r\u00ebn\u00eb shum\u00eb vithet. S\u2019m\u00eb p\u00eblqen aspak vetja, sidomos kur vesh pantallona. Ju lutem, m\u00eb tregoni disa ushtrime q\u00eb mund t\u2019i b\u00ebj p\u00ebr t\u00eb tonifikuar vithet. Faleminderit dhe pres p\u00ebrgjigje k\u00ebt\u00eb jav\u00eb, n\u00ebse \u00ebsht\u00eb e mundur.
\nMario instruktor: – E nderuar vajz\u00eb, si\u00e7 e kam th\u00ebn\u00eb edhe m\u00eb par\u00eb, dietat mund t\u2019ju dob\u00ebsojn\u00eb, por kan\u00eb shum\u00eb an\u00eb negative, sidomos n\u00eb sh\u00ebndet, por edhe tek ajo \u00e7far\u00eb keni shkruar ju vet\u00eb. Ju varet mishi, l\u00ebkura dhe duhet nj\u00eb pun\u00eb shum\u00eb e madhe me st\u00ebrvitje m\u00eb pas p\u00ebr t\u00eb tonifikuar gjith\u00eb fizikun. Do t\u2019ju sugjeroja t\u00eb regjistroheshit n\u00eb palest\u00ebr, ku t\u00eb ndiqni nj\u00eb program tonifikimi dhe force, gjithmon\u00eb duke u konsultuar me instruktorin. N\u00ebse nuk keni mund\u00ebsi t\u00eb shkoni n\u00eb palest\u00ebr, mund t\u00eb b\u00ebni edhe ushtrime p\u00ebr vithet (squat) vet\u00eb n\u00eb kushte sht\u00ebpie.
\n– B\u00ebni k\u00ebrcime n\u00eb vend me hapjen e duarve dhe t\u00eb krah\u00ebve dhe arrini deri n\u00eb p\u00ebrkuljen e gjunj\u00ebve. Pra, b\u00ebni k\u00ebrcime pupthi n\u00eb vend p\u00ebr 20-60 sekonda.
\n– Ushtrim tjet\u00ebr \u00ebsht\u00eb t\u00eb b\u00ebni g\u00ebrsh\u00ebr\u00ebn, me nj\u00eb k\u00ebmb\u00eb t\u00eb p\u00ebrthyer p\u00ebrpara dhe tjetr\u00ebn t\u00eb shtrir\u00eb sa m\u00eb shum\u00eb pas. K\u00ebt\u00eb b\u00ebjeni 2 gjer n\u00eb 3 seri nga 12-20 p\u00ebrs\u00ebritje p\u00ebr secil\u00ebn k\u00ebmb\u00eb.
\n– B\u00ebni ulje-ngritje n\u00eb vend me k\u00ebmb\u00ebt e hapura sa gjer\u00ebsia e k\u00ebmb\u00ebve dhe shpin\u00ebn drejt, 2-3 her\u00eb me nga 15-20 seri.
\nN\u00ebse shkoni n\u00eb palest\u00ebr, ndiqni k\u00ebto ushtrime q\u00eb shikoni n\u00eb fotografit\u00eb e ilustruara, kuptohet, me pesha t\u00eb vogla, si fillestare q\u00eb jeni, gjersa t\u00eb arrini forc\u00ebn dhe tonifikimin e duhur si t\u00eb k\u00ebmb\u00ebve, ashtu edhe t\u00eb vitheve. K\u00ebto ushtrime do t\u2019ju ndihmojn\u00eb shum\u00eb n\u00eb forcimin e vitheve dhe t\u00eb k\u00ebmb\u00ebve nj\u00ebkoh\u00ebsisht. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Kam nj\u00eb pyetje p\u00ebr instruktorin tuaj, ndaj do t\u2019ju lutesha t\u00eb m\u00eb ktheni p\u00ebrgjigje sa m\u00eb shpejt t\u00eb jet\u00eb e mundur. Un\u00eb jam dob\u00ebsuar sepse kam mbajtur diet\u00eb, por m\u00eb kan\u00eb r\u00ebn\u00eb shum\u00eb vithet. S\u2019m\u00eb p\u00eblqen aspak vetja, sidomos kur vesh pantallona. Ju lutem, m\u00eb tregoni disa ushtrime q\u00eb mund t\u2019i b\u00ebj p\u00ebr t\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-9084","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9084","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=9084"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9084\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=9084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=9084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=9084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}