{"id":1008,"date":"2021-08-29T09:26:31","date_gmt":"2021-08-29T09:26:31","guid":{"rendered":"https:\/\/foxiz.themeruby.com\/default\/?p=1008"},"modified":"2023-02-19T15:38:41","modified_gmt":"2023-02-19T15:38:41","slug":"mag18","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2021\/08\/29\/mag18\/","title":{"rendered":"Disa k\u00ebshilla fitness p\u00ebr fillestar\u00ebt"},"content":{"rendered":"

Pa marr\u00eb parasysh shkakun p\u00ebr t\u00eb cilin keni vendosur t\u00eb shkoni n\u00eb palest\u00ebr, apo me cilindo rekreacion do t\u00eb duhej t\u2019i hidhnit nj\u00eb sy disa k\u00ebshillave q\u00eb duhet t\u00eb nd\u00ebrmerrni para se t\u00eb filloni me ushtrimet, \u00e7far\u00eb pajisjesh do duhej t\u00eb keni me vete dhe si do t\u00eb duhet t\u00eb bashk\u00ebpunoni me trajnerin tuaj.<\/strong><\/p>\n

Para dhe pas ushtrimeve, si dhe para vrapimit, nj\u00eb tendosje\u00a0 apo nj\u00eb ngrohje paraprakisht \u00ebsht\u00eb gjithmon\u00eb e detyrueshme. Gjat\u00eb pesh\u00ebngritjes muskujt tuaj mund t\u00eb ken\u00eb ng\u00ebr\u00e7e, prandaj nj\u00eb ngrohje paraprake \u00ebsht\u00eb e domosdoshme.<\/span><\/p>\n

1. Rrobat
\nN\u00ebse vendosni se me \u00e7far\u00eb ushtrimesh do t\u00eb merreni,veshja juaj duhet t\u00eb jet\u00eb sa m\u00eb komode, nuk duhet t\u2019u shtr\u00ebngojn\u00eb dhe duhet t\u00eb jen\u00eb prej pambukut p\u00ebr t\u2019iu shmangur djersitjeve.<\/p>\n

2. Jeleku
\nGjithmon\u00eb p\u00ebrdorni nj\u00eb model \u2018sportiv\u2019,\u00a0 n\u00eb m\u00ebnyr\u00eb q\u00eb gjoksi juaj t\u00eb jet\u00eb m\u00eb i shtr\u00ebnguar gjat\u00eb aktiviteteve tuaja fizike.<\/p>\n

3. Peshqiri dhe papu\u00e7et
\nGjithmon\u00eb mbani me vete nj\u00eb peshqir dhe nj\u00eb pal\u00eb k\u00ebpuc\u00eb, p\u00ebr t\u2019u siguruar se do t\u2019u shmangeni infeksioneve t\u00eb mundshme. Prandaj mos ecni k\u00ebmb\u00eb zbathur dhe lakuriq\u00a0 n\u00ebp\u00ebr dhom\u00ebn e ushtrimeve.<\/p>\n

4. Mbathjet
\nPjesa e poshtme e k\u00ebpuc\u00ebs duhet t\u00eb jet\u00eb m\u00eb e fort\u00eb, n\u00eb krahasim me at\u00eb t\u00eb p\u00ebrparmen. N\u00ebse keni vendosur q\u00eb t\u00eb merreni me tenis, pingpong, at\u00ebher\u00eb k\u00ebpuc\u00ebt tuaja do t\u00eb duhej t\u00eb jen\u00eb t\u00eb nj\u00eb niveli t\u00eb ult\u00eb. N\u00eb ushtrime\u00a0 hyni me nj\u00eb pal\u00eb k\u00ebpuc\u00eb t\u00eb tjera, nd\u00ebrsa ushtrimet i b\u00ebni me nj\u00eb pal\u00eb t\u00eb tjera.<\/p>\n

5. Bashk\u00ebpunimi me instruktorin
\nPra se t\u00eb filloni ushtrimet, gjithmon\u00eb konsultohuni me trajnerin p\u00ebr gj\u00ebrat e tua fillestare, m\u00ebnyr\u00ebn e jet\u00ebs suaj dhe p\u00ebr q\u00ebllimet q\u00eb doni t\u00eb arrini. Detyrimisht e njoftoni n\u00ebse vuani nga ndonj\u00eb s\u00ebmundje kronike apo keni ndonj\u00eb penges\u00eb.<\/p>\n

6. Frym\u00ebmarrja
\n\u00cbsht\u00eb mjaft e r\u00ebnd\u00ebsishme q\u00eb gjat\u00eb ushtrimeve t\u00eb merrni frym\u00eb p\u00ebrmes hund\u00ebs, ngase ashtu lodhja do t\u00eb jet\u00eb m\u00eb e pak\u00ebt. Merrni frym\u00eb\u00a0 pand\u00ebrprer\u00eb dhe sa m\u00eb thell\u00eb t\u00eb merrni frym\u00eb aq m\u00eb pak lodhje do t\u00eb ndieni.<\/p>\n

7. Pini uj\u00eb
\nMe djersitjen tuaj gjat\u00eb ushtrimeve humbin edhe mineralet. Pra, gjat\u00eb ushtrimeve\u00a0 s\u00eb paku konsumoni nj\u00eb lit\u00ebr uj\u00eb natyral. N\u00ebse vendosni p\u00ebr ndonj\u00eb pije tjet\u00ebr, at\u00ebher\u00eb vendosni p\u00ebr ato q\u00eb p\u00ebrmbajn\u00eb vitamin\u00ebn C.<\/p>\n

8. Nxehja
\nUshtrimi nuk duhet t\u00eb filloj\u00eb pa nj\u00eb ngrohje. Muskujt e p\u00ebrgatitur p\u00ebr ushtrime jan\u00eb m\u00eb elastik dhe m\u00eb shum\u00eb i durojn\u00eb lodhjes, derisa nj\u00eb muskul i pap\u00ebrgatitur mund t\u00eb p\u00eblcas\u00eb.<\/p>\n

9. Shujtat dhe fitnesi
\nShmanguni ushtrimeve me barkun plot, por edhe atyre ushtrimeve\u00a0 me barkun e zbraz\u00ebt. N\u00ebse jeni t\u00eb uritur nuk do t\u00eb keni energji dhe do t\u00eb ndiheni i lig\u00eb. Para se t\u00eb filloni ushtrimet, m\u00eb s\u00eb miri do t\u00eb ishte t\u00eb hani banane.<\/p>\n

10. Ushtrimet dhe kilogram\u00ebt
\nN\u00ebse q\u00ebllimi kryesor\u00a0 i ushtrimeve p\u00ebr ju \u00ebsht\u00eb largimi i kilogram\u00ebve shtes\u00eb , at\u00ebher\u00eb mos e teproni, dhe mos jini t\u00eb k\u00ebnaqur me rezultatet q\u00eb tregon\u00a0 peshorja . Nj\u00eb pasqyr\u00eb m\u00eb t\u00eb qart\u00eb e japin dukja dhe gard\u00ebroba q\u00eb\u00a0 keni veshur.<\/p>\n

11. Mos i lini anash yndyrat
\n\u00cbsht\u00eb mjaft e r\u00ebnd\u00ebsishme q\u00eb t\u00eb mbani nj\u00eb baraspesh\u00eb p\u00ebr trupin tuaj dhe p\u00ebr t\u00eb mos\u00a0 humbur yndyr\u00ebn n\u00eb p\u00ebrgjith\u00ebsi. Yndyra \u00ebsht\u00eb nj\u00eb mas\u00eb energjetike e cila furnizon organizmin kur ka nevoj\u00eb p\u00ebr t\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pa marr\u00eb parasysh shkakun p\u00ebr t\u00eb cilin keni vendosur t\u00eb shkoni n\u00eb palest\u00ebr, apo me cilindo rekreacion do t\u00eb duhej t\u2019i hidhnit nj\u00eb sy disa k\u00ebshillave q\u00eb duhet t\u00eb nd\u00ebrmerrni para se t\u00eb filloni me ushtrimet, \u00e7far\u00eb pajisjesh do duhej t\u00eb keni me vete dhe si do t\u00eb duhet t\u00eb bashk\u00ebpunoni me trajnerin tuaj. Para […]<\/p>\n","protected":false},"author":1,"featured_media":4629,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,1],"tags":[28,54,59,84,85],"class_list":{"0":"post-1008","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-living-healthy","8":"category-uncategorized","9":"tag-beautiful","10":"tag-instagood","11":"tag-like","12":"tag-video","13":"tag-viral"},"yoast_head":"\nDisa k\u00ebshilla fitness p\u00ebr fillestar\u00ebt - Health Mag<\/title>\n<meta name=\"description\" content=\"Pa marr\u00eb parasysh shkakun p\u00ebr t\u00eb cilin keni vendosur t\u00eb shkoni n\u00eb palest\u00ebr, apo me cilindo rekreacion do t\u00eb duhej t\u2019i hidhnit nj\u00eb sy disa k\u00ebshillave q\u00eb duhet t\u00eb nd\u00ebrmerrni para se t\u00eb filloni me ushtrimet, \u00e7far\u00eb pajisjesh do duhej t\u00eb keni me vete dhe si do t\u00eb duhet t\u00eb bashk\u00ebpunoni me trajnerin tuaj.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthmag.al\/index.php\/2021\/08\/29\/mag18\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Disa k\u00ebshilla fitness p\u00ebr fillestar\u00ebt - 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