{"id":9337,"date":"2015-05-21T12:00:02","date_gmt":"2015-05-21T10:00:02","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=9337"},"modified":"2015-05-21T10:45:18","modified_gmt":"2015-05-21T08:45:18","slug":"dua-te-filloj-aerobine-cfare-duhet-te-kem-parasysh","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/05\/dua-te-filloj-aerobine-cfare-duhet-te-kem-parasysh\/","title":{"rendered":"Dua t\u00eb filloj aerobin\u00eb. \u00c7far\u00eb duhet t\u00eb kem parasysh?"},"content":{"rendered":"

– Dua t\u00eb filloj aerobin\u00eb, por shum\u00eb veta m\u00eb thon\u00eb se \u00ebsht\u00eb e d\u00ebmshme p\u00ebr ky\u00e7et e k\u00ebmb\u00ebve dhe se t\u00eb lodh shum\u00eb. Un\u00eb dua t\u00eb dob\u00ebsohem pak dhe t\u00eb jem pak m\u00eb energjike sepse e ndjej veten shum\u00eb t\u00eb dob\u00ebt, ndaj doja nj\u00eb k\u00ebshill\u00eb nga ju, se \u00e7far\u00eb duhet t\u00eb kem parasysh kur t\u00eb filloj aerobin\u00eb dhe n\u00ebse \u00ebsht\u00eb e dobishme?<\/strong><\/p>\n

Mario instruktor:<\/u><\/em><\/strong> – S\u00eb pari, do t\u2019ju thoja q\u00eb aerobia \u00ebsht\u00eb nj\u00eb sport shum\u00eb i mir\u00eb dhe \u00ebsht\u00eb shum\u00eb i dobish\u00ebm. Ato \u00e7far\u00eb duhet t\u00eb keni parasysh kur t\u00eb filloni aerobin\u00eb, po jua themi m\u00eb posht\u00eb:<\/p>\n

– Ushtrimet aerobike, n\u00eb fakt, duan pak energji, ndaj duhet ta filloni me pak minuta, duke qen\u00eb se jeni fillestare. Do t\u00eb ishte mir\u00eb q\u00eb aerobia t\u00eb fillonte pasi t\u00eb keni b\u00ebr\u00eb t\u00eb pakt\u00ebn 1 muaj thjesht kardio ose vrapim n\u00eb natyr\u00eb. Pasi t\u00eb keni marr\u00eb nj\u00ebfar\u00eb force nga ushtrimet n\u00eb palest\u00ebr apo vrapi n\u00eb natyr\u00eb, mund ta filloni aerobin\u00eb pa problem fare. Aerobia, s\u00eb pari, redukton rrezikun e shum\u00eb s\u00ebmundjeve, sidomos atyre t\u00eb zemr\u00ebs dhe rekomandohet shum\u00eb. P\u00ebrve\u00e7 t\u00eb tjerash, ajo rrit imunitetin dhe ju b\u00ebn t\u00eb humbisni shum\u00eb kalori. Duhet ta filloni me 10 minuta n\u00eb seri dhe ta rrisni gradualisht gjer n\u00eb 30 minuta aerobi p\u00ebr seanc\u00eb.<\/p>\n

– Kini parasysh q\u00eb duhet t\u00eb merrni frym\u00eb rregullisht kur ushtroheni dhe t\u00eb relaksoheni her\u00eb pas here. Mbajtja e frym\u00ebs p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb do t\u2019ju shkaktoj\u00eb lodhje t\u00eb menj\u00ebhershme dhe do t\u00eb ndjeni edhe dob\u00ebsi n\u00eb trup. Ndaj fillohet me pak minuta, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb m\u00ebsoni edhe teknik\u00ebn e frym\u00ebmarrjes, q\u00eb shum\u00eb vet\u00eb e fitojn\u00eb me kalimin e koh\u00ebs. N\u00ebse shikoni q\u00eb ju shtohen rrahjet e zemr\u00ebs m\u00eb shum\u00eb se\u00e7 duhet apo ndjeni dob\u00ebsi, duhet ta nd\u00ebrprisni menj\u00ebher\u00eb aerobin\u00eb dhe t\u00eb rregulloni ritmin e frym\u00ebmarrjes. B\u00ebni t\u00eb pakt\u00ebn dy-tri her\u00eb ushtrime aerobike n\u00eb jav\u00eb. Nuk e di mosh\u00ebn tuaj, por duke u konsultuar me instruktorin q\u00eb do t\u2019ju ndjek\u00eb, ju mund t\u00eb b\u00ebni ushtrime aerobike pa problem. Ushtrimet aerobike, si\u00e7 ju thash\u00eb, ju ndihmojn\u00eb q\u00eb t\u00eb bini n\u00eb pesh\u00eb m\u00eb shum\u00eb se \u00e7do sport tjet\u00ebr, n\u00ebse e ushtroni rregullisht, por pa u sforcuar, ndryshe ushtrimet quhen t\u00eb pakryera mir\u00eb.<\/p>\n

– N\u00eb qoft\u00eb se keni probleme sh\u00ebndet\u00ebsore t\u00eb r\u00ebnda, apo keni fraktura, dhimbje kockash apo l\u00ebndime muskujsh, konsultohuni me doktorin tuaj p\u00ebrpara se t\u00eb filloni nj\u00eb program aerobik. Asnj\u00ebher\u00eb mos b\u00ebni asnj\u00eb lloj ushtrimi n\u00ebse keni nj\u00eb problem fizik, pa u konsultuar.<\/p>\n

– Duhet t\u00eb keni kujdes q\u00eb t\u00eb mos e tejkaloni me aerobin\u00eb, sepse n\u00ebse b\u00ebni aerobi shum\u00eb t\u00eb fort\u00eb p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb, rrezikoni t\u00eb l\u00ebndoheni dhe t\u00eb humbisni pesh\u00eb m\u00eb shum\u00eb se\u00e7 duhet. Duhet ta nd\u00ebrtoni fizikun tuaj dhe t\u00eb ushtroheni gradualisht. B\u00ebni ushtrime aerobike me intensitet mesatar dhe jo duke e tepruar.<\/p>\n","protected":false},"excerpt":{"rendered":"

– Dua t\u00eb filloj aerobin\u00eb, por shum\u00eb veta m\u00eb thon\u00eb se \u00ebsht\u00eb e d\u00ebmshme p\u00ebr ky\u00e7et e k\u00ebmb\u00ebve dhe se t\u00eb lodh shum\u00eb. Un\u00eb dua t\u00eb dob\u00ebsohem pak dhe t\u00eb jem pak m\u00eb energjike sepse e ndjej veten shum\u00eb t\u00eb dob\u00ebt, ndaj doja nj\u00eb k\u00ebshill\u00eb nga ju, se \u00e7far\u00eb duhet t\u00eb kem parasysh kur 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":[90,219],"tags":[],"class_list":["post-9337","post","type-post","status-publish","format-standard","hentry","category-instruktori","category-pyetje-pergjigje"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9337","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=9337"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9337\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=9337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=9337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=9337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}