{"id":13073,"date":"2018-03-13T09:47:21","date_gmt":"2018-03-13T09:47:21","guid":{"rendered":"http:\/\/radiostargjilan.com\/web\/?p=13073"},"modified":"2018-03-13T09:47:21","modified_gmt":"2018-03-13T09:47:21","slug":"per-nje-trup-ideal","status":"publish","type":"post","link":"https:\/\/radiostargjilan.com\/web\/per-nje-trup-ideal\/","title":{"rendered":"P\u00ebr nj\u00eb Trup Ideal"},"content":{"rendered":"<p>1. 10 minuta Nxemje duke vazhduar me stervitje kardiovaskulare (aerobie) per 30 minute deri ne 1 ore. (per ato individe qe sapo kane filluar mund ti duhet disa muaj deri ne 1 vit qe te krijojne rezistencen e duhur per te bere nje ore stervitje aerobie).<\/p>\n<p>2. Nje program stervitjeje me pesha duhet te permbaje ushtrime per pjesen nga mesi e poshte dhe nga mesi e lart, me 2 seri nga 10-15 perseritje per cdo ushtrim Dy apo tre perseritjet e fundit te cdo serie duhet te jene me te veshtire. Nje sygjerim tjeter eshte te levizesh shpejt nga njeri ushtrim tek tjetri pa shume pushim ndermjet serive. Kjo do di shtoje programit nje komponent &#8220;aerobie&#8221;, sepse rrit pulsin e zemres, dhe si perfundim do shpenzoje me shume kalori. Mos neglizhoni shumellojshmerine e ushtrimeve duke ndryshuar nga ushtrime ne makine te ndryshme te palestres dhe pesha te lira. <\/p>\n<p>3. Gjithmone bej stretching midis ushtrimeve. Stretching midis ushtrimeve per nje kohe te shkurter dhe stretching ne fund te stervitjes eshte shume i dobishem. Kohezgjatje e stretching duhet te jete 10-30 sekonda per cdo ushtrim stretching dhe te pakten 10 minuta ne fund te stervitjes.<\/p>\n<p>4. Ushtrime e barkut ndihmojne per te zhvilluar muskujt e barkut kur je duke djegur dhjamin e barkut me aerobi.<\/p>\n<p>Ushtrime per muskujt e barkut <\/p>\n<p>Ushtrimi i muskujve t\u00eb drejt\u00eb t\u00eb barkut<\/p>\n<p>P\u00ebr k\u00ebt\u00eb ushtrim t\u00eb leht\u00eb shtriheni n\u00eb shpin\u00eb mbi shtroj\u00ebn tuaj apo tepihun. Shkoni n\u00eb pozit\u00ebn fillestare (shih foton lart\u00eb). Do t\u00eb thot\u00eb, k\u00ebmb\u00ebt tuaja formoj\u00eb nj\u00eb k\u00ebnddrejt\u00eb n\u00eb gjunj\u00eb. Duart vendosni mbi qaf\u00eb, nyjet (brrylat) tregojn\u00eb nga jasht\u00eb. T\u00ebrhiqni mjekr\u00ebn n\u00eb drejtim t\u00eb gjoksit deri sa automatikisht t\u00eb ngriten shpatullat. Tani ndjeni t\u00ebrheqjen e muskujve t\u00eb barkut. Nj\u00eb dridhje e leht\u00eb \u00ebsht\u00eb plot\u00ebsisht normale. Q\u00ebndroni tre deri n\u00eb pes\u00eb sekonda n\u00eb k\u00ebt\u00eb pozit\u00eb (shihe foton e poshtme). L\u00ebshoni s\u00eb pari shpatullat e pastaj kok\u00ebn deri sa gati t`a arrini pozit\u00ebn fillestare. Kur t`i afrohen shpatullat dyshemes\u00eb (pak pa prekur), filloni p\u00ebrs\u00ebri me ngritjen e tyre. P\u00ebrs\u00ebriteni ushtrimin deri sa t\u00eb mos mund t`i mbani m\u00eb shpatullat lart\u00eb.<\/p>\n<p>Ushtrimi p\u00ebr muskujt e pjerr\u00ebt<\/p>\n<p>Shtrihuni me k\u00ebmb\u00eb n\u00eb form\u00eb k\u00ebnddrejte mbi tok\u00eb (shih foton e lart\u00eb). L\u00ebvize nyjen (brrylin) e majt\u00eb te gjuri i djatht\u00eb (shih foton posht\u00eb). Kthehu prapa gati deri n\u00eb pozit\u00ebn fillestare. P\u00ebrs\u00ebrite ushtrimin pa e l\u00ebshuar shpatull\u00ebn plot\u00ebsisht n\u00eb tok\u00eb. Pas dhjet\u00eb her\u00ebsh nd\u00ebrro an\u00ebn tjet\u00ebr.<\/p>\n<p>Ushtrimi i rregullt sjell sukses<\/p>\n<p>P\u00ebrparim t\u00eb duksh\u00ebm arrini n\u00ebse k\u00ebt\u00eb ushtrim e b\u00ebni \u00e7do t\u00eb dyt\u00ebn dit\u00eb, por jo \u00e7do dit\u00eb, pasi q\u00eb pas ushtrimit muskujt kan\u00eb nevoj\u00eb p\u00ebr \u00e7lodhje. N\u00eb faz\u00ebn e \u00e7lodhjes trupi zhvillon muskujt, t\u00eb cil\u00ebt s\u00eb shpejti barkun tuaj do ta sh\u00ebndrrojn\u00eb n\u00eb sexi-objekt shembullor<br \/>\n<a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/1-138\/\" rel=\"attachment wp-att-13074\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/1-7.jpg\" alt=\"\" width=\"425\" height=\"845\" class=\"aligncenter size-full wp-image-13074\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/1-7.jpg 425w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/1-7-151x300.jpg 151w\" sizes=\"auto, (max-width: 425px) 100vw, 425px\" \/><\/a><\/p>\n<p>Ushtrime per gjoks (Pectoralis)<\/p>\n<p>Gjoksi ndahet ne tri pjese ; <\/p>\n<p>a)Pjesa Eperme<br \/>\nb)Pjesa e Mesme<br \/>\nc)Pjesa e Poshtme <\/p>\n<p>Me poshte i keni te demostruara disa ushtrime per gjoks :<\/p>\n<p>USHTRIME  PER  PJESEN  E  SIPERME  TE  GJOKSIT<br \/>\n<a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/2-55\/\" rel=\"attachment wp-att-13075\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/2.jpg\" alt=\"\" width=\"189\" height=\"150\" class=\"aligncenter size-full wp-image-13075\" \/><\/a><\/p>\n<p>USHTRIME  PER  PJESEN  E  MESME  TE  GJOKSIT<br \/>\n<a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/3-32\/\" rel=\"attachment wp-att-13076\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/3.jpg\" alt=\"\" width=\"433\" height=\"301\" class=\"aligncenter size-full wp-image-13076\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/3.jpg 433w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/3-300x209.jpg 300w\" sizes=\"auto, (max-width: 433px) 100vw, 433px\" \/><\/a><\/p>\n<p>USHTRIME  PER  PJESEN  E  POSHTME  TE  GJOKSIT<br \/>\n<a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/straightarmdbpull1s\/\" rel=\"attachment wp-att-13077\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/straightarmdbpull1s.jpg\" alt=\"\" width=\"179\" height=\"150\" class=\"aligncenter size-full wp-image-13077\" \/><\/a><\/p>\n<p>Te njejtat ushtrime mund te demonstrohen edhe me pesha nje doreshe (molleza), mirepo per fillestare nuk preferohet , deri sa ta fitojne qendrueshmerin dhe ekuilibrimin e forces dhe ushtrimit . Ne muajin e pare preferohet te ushtrohet me shufer , apo me makina te ndryshme ..<\/p>\n<p>USHTRIME  PER  PJESEN  E  SIPERME  TE  GJOKSIT<\/p>\n<p>USHTRIME  PER  PJESEN  E  MESME  TE  GJOKSIT<\/p>\n<p><a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/4-23\/\" rel=\"attachment wp-att-13078\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/4-1.jpg\" alt=\"\" width=\"419\" height=\"148\" class=\"aligncenter size-full wp-image-13078\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/4-1.jpg 419w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/4-1-300x106.jpg 300w\" sizes=\"auto, (max-width: 419px) 100vw, 419px\" \/><\/a><\/p>\n<p>USHTRIME  PER  PJESEN  E  POSHTME  TE  GJOKSIT<\/p>\n<p><a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/5-13\/\" rel=\"attachment wp-att-13079\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/5.jpg\" alt=\"\" width=\"422\" height=\"147\" class=\"aligncenter size-full wp-image-13079\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/5.jpg 422w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/5-300x105.jpg 300w\" sizes=\"auto, (max-width: 422px) 100vw, 422px\" \/><\/a><\/p>\n<p>Ushtrimet per krahrore &#8211; (deltoide) <\/p>\n<p>Sikurse gjoksi nje ashtuu edhe muskujt e krahrorite, gjegjesishte muskuli deltoide nedahet ne tri pjese apo ane <\/p>\n<p>a)Ana e perparme &#8211; e deltoidit qe lidhet me pjesen e eperme te gjokisit afer klavikulles .<\/p>\n<p>b) Ana e mbrapme &#8211; e deltoidit qe lidhe muskujt e krahrorite me te shpines , gjegjesishte me muskulin trapezz te shpines <\/p>\n<p>c) Ana laterale (periferike) e krahrorite &#8211; muskulit deltoide .<\/p>\n<p>Ushtrime per anen e perparme te kraharorit<\/p>\n<p>Ushtrime per anen e mbrapme te krahrorite <\/p>\n<p><a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/6-10\/\" rel=\"attachment wp-att-13080\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/6.jpg\" alt=\"\" width=\"316\" height=\"171\" class=\"aligncenter size-full wp-image-13080\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/6.jpg 316w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/6-300x162.jpg 300w\" sizes=\"auto, (max-width: 316px) 100vw, 316px\" \/><\/a><\/p>\n<p>Ushtrime per anen laterale &#8211; anesore te krahrorite<\/p>\n<p>Cdo ushtrime me radhe demonstrohet nga 3 &#8211; serii nga 8-10 ngritje <\/p>\n<p>Ushtrime per muskujt biceps <\/p>\n<p><a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/7-8\/\" rel=\"attachment wp-att-13081\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/7.jpg\" alt=\"\" width=\"138\" height=\"150\" class=\"aligncenter size-full wp-image-13081\" \/><\/a><\/p>\n<p>Ushtrime per muskujt triceps <\/p>\n<p>I njejti ushtrime mund te ekzekutohet me ngritje mbi duar(apo pompave) me vendosje te duarve ne distance afer 15-20 cm<\/p>\n<p><a href=\"https:\/\/radiostargjilan.com\/web\/2018\/03\/13\/per-nje-trup-ideal\/9-8\/\" rel=\"attachment wp-att-13082\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/9.jpg\" alt=\"\" width=\"437\" height=\"148\" class=\"aligncenter size-full wp-image-13082\" srcset=\"https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/9.jpg 437w, https:\/\/radiostargjilan.com\/web\/wp-content\/uploads\/2018\/03\/9-300x102.jpg 300w\" sizes=\"auto, (max-width: 437px) 100vw, 437px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. 10 minuta Nxemje duke vazhduar me stervitje kardiovaskulare (aerobie) per 30 minute deri ne 1 ore. (per ato individe qe sapo kane filluar mund ti duhet disa muaj deri ne 1 vit qe te krijojne rezistencen e duhur per te bere nje ore stervitje aerobie). 2. Nje program stervitjeje me pesha duhet te permbaje [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13083,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-13073","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/13073","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=13073"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/13073\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/13083"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=13073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=13073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=13073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}