{"id":10448,"date":"2018-02-03T16:37:30","date_gmt":"2018-02-03T16:37:30","guid":{"rendered":"http:\/\/radiostargjilan.com\/web\/?p=10448"},"modified":"2018-02-03T16:37:41","modified_gmt":"2018-02-03T16:37:41","slug":"ja-se-sa-saktesisht-peshat-duhet-te-jene-te-veshtira-nese-doni-te-hiqni-stomakun-tuaj","status":"publish","type":"post","link":"https:\/\/radiostargjilan.com\/web\/ja-se-sa-saktesisht-peshat-duhet-te-jene-te-veshtira-nese-doni-te-hiqni-stomakun-tuaj\/","title":{"rendered":"Ja se sa sakt\u00ebsisht peshat duhet t\u00eb jen\u00eb t\u00eb v\u00ebshtira n\u00ebse doni t\u00eb &#8220;hiqni&#8221; stomakun tuaj"},"content":{"rendered":"<p>Trajner\u00ebt betohet se trajnimi i energjis\u00eb \u00ebsht\u00eb \u00e7el\u00ebsi i fitnesit q\u00eb nuk duhet injoruar<\/p>\n<p>N\u00ebse jeni duke u p\u00ebrpjekur t\u00eb humbni pesh\u00eb dhe t\u00eb humbni at\u00eb yndyr\u00eb t\u00eb m\u00ebrzitsh\u00ebm nga stomaku dhe kofsh\u00ebt, at\u00ebher\u00eb trajnimi i forc\u00ebs suaj \u00ebsht\u00eb ajo q\u00eb ju nevojitet, por vet\u00ebm sepse e dini se duhet ta b\u00ebni k\u00ebt\u00eb nuk do t\u00eb thot\u00eb q\u00eb e dini se si.<\/p>\n<p>N\u00ebse nuk dini se ku t\u00eb filloni me trajnimin e energjis\u00eb, ka disa k\u00ebshilla p\u00ebr ju.<\/p>\n<p>&#8211; P\u00ebr grat\u00eb q\u00eb n\u00eb fillim gjithmon\u00eb sugjerojn\u00eb nj\u00eb pesh\u00eb q\u00eb ata do t\u00eb jen\u00eb n\u00eb gjendje t\u00eb kryejn\u00eb 15 p\u00ebrs\u00ebritje dhe n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb t\u00eb b\u00ebjn\u00eb at\u00eb si\u00e7 duhet, me ndjenj\u00ebn e tkurrjes s\u00eb muskujve dhe djegien. Kjo lejon nj\u00eb ushtrim t\u00eb mir\u00eb dhe efikas me disa grupe, dhe k\u00ebshtu nd\u00ebrton vet\u00ebdijen e muskujve dhe i shkakton ato.<\/p>\n<p>N\u00ebse ndiheni n\u00eb fund t\u00eb seris\u00eb s\u00eb skuadr\u00ebs dhe qarqeve t\u00eb bicepsit, ndjeheni sikur akoma mund t\u00eb keni pesh\u00ebn q\u00eb ngrit\u00ebt pak dhe keni nevoj\u00eb ta rrisni at\u00eb, shkruan Pop Sugar. \u00cbsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme t\u00eb gjesh pesh\u00ebn e duhur t\u00eb pesh\u00ebs.<\/p>\n<p>-N\u00ebse ngre pesh\u00ebn e peshave, muskujt nuk p\u00ebrjetojn\u00eb stresin q\u00eb nevojitet p\u00ebr t\u00eb ndikuar n\u00eb ndryshimet metabolike n\u00eb trupin tuaj. N\u00ebse ngre pesha t\u00eb tepruara, at\u00ebher\u00eb i vendosni muskujt n\u00eb rrezik t\u00eb lart\u00eb t\u00eb shtrirjes, plasaritjes dhe goditjes. Ata vuajn\u00eb nga ligamentet tuaja dhe mund t\u00eb p\u00ebrjetojn\u00eb l\u00ebndime.<\/p>\n<p>P\u00ebr squats q\u00eb jan\u00eb t\u00eb shk\u00eblqyera p\u00ebr kutin\u00eb e pasme, ai sugjeron p\u00ebrdorimin e pesh\u00ebs s\u00eb tij p\u00ebr nj\u00eb seri 10-p\u00ebrs\u00ebritje, dhe p\u00ebrdorni 150 p\u00ebr qind t\u00eb 10 reps tuaj p\u00ebr heqjen e vdekur. Ushtrimi n\u00eb nj\u00eb stol duke p\u00ebrdorur 60 p\u00ebr qind t\u00eb pesh\u00ebs suaj p\u00ebr 6 deri n\u00eb 8 ngritje.<\/p>\n<p><a href=\"https:\/\/radiostargjilan.com\/web\/2018\/02\/03\/ja-se-sa-saktesisht-peshat-duhet-te-jene-te-veshtira-nese-doni-te-hiqni-stomakun-tuaj\/how-to-improve-your-squat\/\" rel=\"attachment wp-att-10450\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/02\/How-to-Improve-Your-Squat.jpg\" alt=\"\" width=\"940\" height=\"400\" class=\"aligncenter size-full wp-image-10450\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/02\/How-to-Improve-Your-Squat.jpg 940w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/02\/How-to-Improve-Your-Squat-600x255.jpg 600w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/02\/How-to-Improve-Your-Squat-300x128.jpg 300w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/02\/How-to-Improve-Your-Squat-768x327.jpg 768w\" sizes=\"auto, (max-width: 940px) 100vw, 940px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trajner\u00ebt betohet se trajnimi i energjis\u00eb \u00ebsht\u00eb \u00e7el\u00ebsi i fitnesit q\u00eb nuk duhet injoruar N\u00ebse jeni duke u p\u00ebrpjekur t\u00eb humbni pesh\u00eb dhe t\u00eb humbni at\u00eb yndyr\u00eb t\u00eb m\u00ebrzitsh\u00ebm nga stomaku dhe kofsh\u00ebt, at\u00ebher\u00eb trajnimi i forc\u00ebs suaj \u00ebsht\u00eb ajo q\u00eb ju nevojitet, por vet\u00ebm sepse e dini se duhet ta b\u00ebni k\u00ebt\u00eb nuk do [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10449,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":{"0":"post-10448","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-magazina"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/10448","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=10448"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/10448\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/10449"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=10448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=10448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=10448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}