{"id":15677,"date":"2019-08-18T20:40:00","date_gmt":"2019-08-18T18:40:00","guid":{"rendered":"http:\/\/redaktori.com\/?p=15677"},"modified":"2019-08-18T20:40:00","modified_gmt":"2019-08-18T18:40:00","slug":"ushtrimet-qe-ju-ndihmojne-te-dobesoheni-pa-shkuar-ne-palester","status":"publish","type":"post","link":"https:\/\/redaktori.com\/?p=15677","title":{"rendered":"Ushtrimet q\u00eb ju ndihmojn\u00eb t\u00eb dob\u00ebsoheni, pa shkuar n\u00eb palest\u00ebr"},"content":{"rendered":"<p><em>D\u00ebshironi t\u00eb humbni pesh\u00eb por nuk keni koh\u00eb apo financa t\u00eb mjaftueshme t\u00eb shkoni n\u00eb palest\u00ebr? Ose ndoshta thjesht nuk ju p\u00eblqen t\u00eb shkoni n\u00eb palest\u00ebr? Epo ka disa m\u00ebnyra tjera se si mund t\u00eb humbni pesh\u00eb pa pasur nevoj\u00eb t\u00eb shkoni n\u00eb palest\u00ebr.<\/em><\/p>\n<p>&nbsp;<\/p>\n<div class=\"td-a-rec td-a-rec-id-content_inline \"><ins><\/p>\n<div id=\"beacon_6780e5f6c1\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/ads.panorama.com.al\/www\/delivery\/lg.php?bannerid=0&amp;campaignid=0&amp;zoneid=342&amp;loc=http%3A%2F%2Fwww.panorama.com.al%2Fushtrimet-qe-ju-ndihmojne-te-dobesoheni-pa-shkuar-ne-palester%2F&amp;referer=http%3A%2F%2Fwww.panorama.com.al%2F&amp;cb=6780e5f6c1\" alt=\"\" width=\"0\" height=\"0\" \/><\/div>\n<p><\/ins><\/div>\n<p>Trajneri personal Elliot Upton ka treguar kat\u00ebr k\u00ebshillat m\u00eb t\u00eb mira q\u00eb ju ndihmojn\u00eb t\u00eb humbni pesh\u00eb.<\/p>\n<p><em><strong>Ecja<\/strong><\/em><\/p>\n<p>Ecja \u00ebsht\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb humbur pesh\u00eb \u2013 \u00ebsht\u00eb falas dhe efikase. Trajneri personal beson se ecja dhe aktivitetet e p\u00ebrditshme, si\u00e7 jan\u00eb pun\u00ebt e sht\u00ebpis\u00eb dhe luajtja me f\u00ebmij\u00ebt n\u00ebnvler\u00ebsohen kur b\u00ebhet fjal\u00eb p\u00ebr humbje t\u00eb pesh\u00ebs. Humbja e pesh\u00ebs nuk ndodh vet\u00ebm kur shpenzoni 30 minuta n\u00eb shirit vrapues dhe pastaj ta kaloni t\u00ebr\u00eb dit\u00ebn duke q\u00ebndruar ulur. Elliot rekomandon t\u00eb filloni me pak dhe pas nj\u00eb kohe t\u00eb shkurt\u00ebr t\u00eb mundoheni t\u2019i b\u00ebni 10,000 hapa n\u00eb dit\u00eb.<\/p>\n<p><em><strong>Dieta<\/strong><\/em><\/p>\n<p>Fatkeq\u00ebsisht nuk mund t\u00eb humbni pesh\u00eb n\u00ebse konsumuar m\u00eb shum\u00eb kalori sesa digjni. Trajneri rekomandon vakte q\u00eb kan\u00eb sasi t\u00eb larta t\u00eb proteinave, por q\u00eb kan\u00eb pak kalori dhe jan\u00eb t\u00eb mbushura me vlera ushqyese.<\/p>\n<p><em><strong>Ushtrimet e rezistenc\u00ebs<\/strong><\/em><\/p>\n<p>Elliot beson se ushtrimet e rezistenc\u00ebs, t\u00eb pakt\u00ebn tri her\u00eb n\u00eb jav\u00eb, jan\u00eb t\u00eb domosdoshme. Ai thot\u00eb se k\u00ebto ushtrime ju ndihmojn\u00eb ta p\u00ebrmir\u00ebsoni mas\u00ebn muskulore, t\u00eb digjni yndyr\u00eb, t\u00eb rritni shkall\u00ebn metabolike dhe t\u00eb p\u00ebrmir\u00ebsoni kontrollin e sheqerit n\u00eb gjak. Ushtrime t\u00eb tilla q\u00eb mund t\u2019i b\u00ebni n\u00eb sht\u00ebpi jan\u00eb squat, ngritjet n\u00eb hekur, pompat, plank, etj.<\/p>\n<p><em><strong>Ushtrimet HIIT<\/strong><\/em><\/p>\n<p>Elliot rekomandon ushtrimet me intervale t\u00eb intensitetit t\u00eb lart\u00eb sepse kan\u00eb shpenzim m\u00eb t\u00eb lart\u00eb t\u00eb energjis\u00eb sesa ushtrimet m\u00eb t\u00eb lehta. Ai rekomandon t\u00eb b\u00ebni ushtrime t\u00eb tilla dy-tri her\u00eb n\u00eb jav\u00eb, nd\u00ebrkaq programin q\u00eb u rekomandon \u00ebsht\u00eb ky:<\/p>\n<p>\u2013 20 sekonda vraponi sa m\u00eb shpejt q\u00eb t\u00eb mundeni<\/p>\n<p>\u2013 60 sekonda ecni ngadal\u00eb, merrni frym\u00eb dhe rikuperohuni<\/p>\n<p>K\u00ebt\u00eb p\u00ebrs\u00ebriteni 10 her\u00eb dhe pusho m\u00eb pak se 15 minuta. \u00c7do jav\u00eb shtoni nj\u00eb raund ekstra p\u00ebr t\u00eb sfiduar trupin dhe p\u00ebr t\u00eb rritur shpenzimin e energjis\u00eb.<\/p>\n<p>Burimi \/ telegrafi.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00ebshironi t\u00eb humbni pesh\u00eb por nuk keni koh\u00eb apo financa t\u00eb mjaftueshme t\u00eb shkoni n\u00eb palest\u00ebr? Ose ndoshta thjesht nuk ju p\u00eblqen t\u00eb shkoni n\u00eb palest\u00ebr? Epo ka disa m\u00ebnyra tjera se si mund t\u00eb humbni pesh\u00eb pa pasur nevoj\u00eb t\u00eb shkoni n\u00eb palest\u00ebr. &nbsp; Trajneri personal Elliot Upton ka treguar kat\u00ebr k\u00ebshillat m\u00eb t\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15678,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[18,21],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ushtrimet q\u00eb ju ndihmojn\u00eb t\u00eb dob\u00ebsoheni, pa shkuar n\u00eb palest\u00ebr - Informohu qart\u00ebsisht!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/redaktori.com\/?p=15677\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ushtrimet q\u00eb ju ndihmojn\u00eb t\u00eb dob\u00ebsoheni, pa shkuar n\u00eb palest\u00ebr - Informohu qart\u00ebsisht!\" \/>\n<meta property=\"og:description\" content=\"D\u00ebshironi t\u00eb humbni pesh\u00eb por nuk keni koh\u00eb apo financa t\u00eb mjaftueshme t\u00eb shkoni n\u00eb palest\u00ebr? 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