{"id":3250,"date":"2015-08-01T00:23:06","date_gmt":"2015-07-31T22:23:06","guid":{"rendered":"http:\/\/zjarr.tv\/?p=3250"},"modified":"2015-08-01T00:23:06","modified_gmt":"2015-07-31T22:23:06","slug":"vithe-te-forta-braziliane-per-vetem-6-minuta-ushtrime-video","status":"publish","type":"post","link":"https:\/\/zjarr.tv\/sq\/vithe-te-forta-braziliane-per-vetem-6-minuta-ushtrime-video\/","title":{"rendered":"Vithe t\u00eb forta braziliane p\u00ebr vet\u00ebm 6 minuta ushtrime [Video]"},"content":{"rendered":"<p>N\u00eb bot\u00eb po dominon bukuria e prapanic\u00ebs s\u00eb rrumbullak\u00ebt. N\u00ebse d\u00ebshironi q\u00eb edhe ju ta arrini k\u00ebt\u00eb efekt, duhet t\u00eb jepni pak mund. P\u00ebr k\u00ebt\u00eb ju sjellim disa ushtrime t\u00eb lehta e t\u00eb thjeshta q\u00eb mund t\u2019i b\u00ebni n\u00eb sht\u00ebpi, t\u00eb cilat i forcojn\u00eb muskujt tuaj.<\/p>\n<p><strong>Ushtrimi 1 :<\/strong><br \/>\nShtrijuni n\u00eb shpin\u00eb, zgjatini duart barazi me trupin, nd\u00ebrsa k\u00ebmb\u00ebt thyejini n\u00eb gjun\u00eb dhe hapini me gjer\u00ebsin\u00eb e supeve.<br \/>\nDuke u r\u00ebnduar n\u00eb thembra, ngriteni prapanic\u00ebn n\u00eb maksimum, mbajeni disa sekonada dhe l\u00ebshojeni prap\u00eb.<br \/>\nGjat\u00eb ushtrimeve shpin\u00ebn mos e l\u00ebvizni, vet\u00ebm pjes\u00ebn e prapanic\u00ebs.<br \/>\nK\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni n\u00eb 3 serri me nga 10, 15, 20 her\u00eb duke e rritur ngadal\u00eb, n\u00eb fillim m\u00eb pak e pastaj m\u00eb shum\u00eb.<\/p>\n<p><strong>Ushtrimi 2 :<\/strong><br \/>\nShtrijuni n\u00eb shpin\u00eb, zgjatini duart barazi me trupin, nd\u00ebrsa k\u00ebmb\u00ebt bashkojini dhe shtyni me thembra duke ngritur trupin.<br \/>\nDuke u r\u00ebnduar n\u00eb thembra, ngriteni prapanic\u00ebn n\u00eb maksimum, mbajeni disa sekonada dhe l\u00ebshojeni prap\u00eb.<br \/>\nGjat\u00eb ushtrimeve shpin\u00ebn mos e l\u00ebvizni, vet\u00ebm pjes\u00ebn e prapanic\u00ebs.<br \/>\nK\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni n\u00eb 3 serri me nga 10, 15, 20 her\u00eb duke e rritur ngadal\u00eb, n\u00eb fillim m\u00eb pak e pastaj m\u00eb shum\u00eb.<\/p>\n<p><strong>Ushtrimi 3:<\/strong><br \/>\nP\u00ebrkuluni dhe q\u00ebndroni me p\u00ebll\u00ebmb\u00ebt e dor\u00ebs dhe me gjunjt\u00eb n\u00eb tok\u00eb.<br \/>\nN\u00eb m\u00ebnyr\u00eb energjike ngriteni k\u00ebmb\u00ebn duke e shtrir\u00eb sa m\u00eb shum\u00eb q\u00eb t\u00eb mundeni prapa. Mbajeni disa sekonda dhe kthejeni p\u00ebrs\u00ebri n\u00eb pozicionin e m\u00ebparsh\u00ebm.<br \/>\nGjat\u00eb ushtrimeve shpin\u00ebn mos e l\u00ebvizni, tendosini vet\u00ebm muskujt e prapanic\u00ebs.<br \/>\nK\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni n\u00eb 3 serri me nga 10, 15, 20 her\u00eb duke e rritur ngadal\u00eb, n\u00eb fillim m\u00eb pak e pastaj m\u00eb shum\u00eb.<\/p>\n<p><strong>Ushtrimi 4:<\/strong><br \/>\nP\u00ebrkuluni dhe q\u00ebndroni me p\u00ebll\u00ebmb\u00ebt e dor\u00ebs dhe me gjunjt\u00eb n\u00eb tok\u00eb.<br \/>\nNj\u00ebr\u00ebn k\u00ebmb\u00eb t\u00ebrhiqeni anash. N\u00eb m\u00ebnyr\u00eb energjike mundohuni t\u00eb mb\u00ebrrini pik\u00ebn m\u00eb t\u00eb lart\u00eb, dhe pastaj prap kthehuni n\u00eb pozicionin fillestar.<br \/>\nGjat\u00eb ushtrimeve shpin\u00ebn mos e l\u00ebvizni, tendosini vet\u00ebm muskujt e prapanic\u00ebs.<br \/>\nK\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni n\u00eb 3 serri me nga 10, 15, 20 her\u00eb duke e rritur ngadal\u00eb, n\u00eb fillim m\u00eb pak e pastaj m\u00eb shum\u00eb.<\/p>\n<p><strong>Ushtrimi 5:<\/strong><br \/>\nRrini drejt duke u ngritur n\u00eb gishtat e k\u00ebmb\u00ebs N\u00ebse nuk e keni baraspesh\u00ebn e mir\u00eb, at\u00ebher\u00eb mbajuni n\u00eb ndonj\u00eb karrige.<br \/>\nN\u00eb m\u00ebnyr\u00eb energjike ngriteni k\u00ebmb\u00ebn duke e shtrir\u00eb sa m\u00eb shum\u00eb q\u00eb t\u00eb mundeni prapa. Mbajeni disa sekonda dhe kthejeni p\u00ebrs\u00ebri n\u00eb pozicionin e m\u00ebparsh\u00ebm.<br \/>\nGjat\u00eb ushtrimeve shpin\u00ebn mos e l\u00ebvizni, tendosini vet\u00ebm muskujt e prapanic\u00ebs.<br \/>\nK\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni n\u00eb 3 serri me nga 10, 15, 20 her\u00eb duke e rritur ngadal\u00eb, n\u00eb fillim m\u00eb pak e pastaj m\u00eb shum\u00eb.<br \/>\nM\u00eb posht\u00eb keni edhe demonstrimin e ushtrimeve me video:<\/p>\n<p>&nbsp;<\/p>\n<div class=\"youtube-embed\" data-video_id=\"-qP847D4XPE\"><iframe loading=\"lazy\" title=\"6-minute boot camp training: Brazilian butt lift workout\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/-qP847D4XPE?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n","protected":false},"excerpt":{"rendered":"<p>N\u00eb bot\u00eb po dominon bukuria e prapanic\u00ebs s\u00eb rrumbullak\u00ebt. N\u00ebse d\u00ebshironi q\u00eb edhe ju ta arrini k\u00ebt\u00eb efekt, duhet t\u00eb jepni pak mund. P\u00ebr k\u00ebt\u00eb ju sjellim disa ushtrime t\u00eb lehta e t\u00eb thjeshta q\u00eb mund t\u2019i b\u00ebni n\u00eb sht\u00ebpi, t\u00eb cilat i forcojn\u00eb muskujt tuaj. Ushtrimi 1 : Shtrijuni n\u00eb shpin\u00eb, zgjatini duart barazi [&hellip;]<\/p>\n","protected":false},"author":2044,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":{"0":"post-3250","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-sport"},"_links":{"self":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/3250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/users\/2044"}],"replies":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/comments?post=3250"}],"version-history":[{"count":0,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/3250\/revisions"}],"wp:attachment":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media?parent=3250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/categories?post=3250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/tags?post=3250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}