{"id":24677,"date":"2026-06-13T13:36:35","date_gmt":"2026-06-13T11:36:35","guid":{"rendered":"https:\/\/faktiditor.ch\/?p=24677"},"modified":"2026-06-13T13:36:35","modified_gmt":"2026-06-13T11:36:35","slug":"ushtrimet-qe-djegin-me-se-shumti-kalori","status":"publish","type":"post","link":"https:\/\/faktiditor.ch\/?p=24677","title":{"rendered":"Ushtrimet q\u00eb djegin m\u00eb s\u00eb shumti kalori"},"content":{"rendered":"

A mund t\u00eb digjni shum\u00eb kalori edhe n\u00ebse nuk keni shum\u00eb koh\u00eb? Po, mundeni!<\/p>\n

\n
\n
\n
\n
<\/div>\n<\/div>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

E t\u00ebra \u00e7far\u00eb ju duhet t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb p\u00ebrqendroheni n\u00eb st\u00ebrvitje me intensitet t\u00eb lart\u00eb q\u00eb rrisin ritmin e zemr\u00ebs.<\/p>\n

St\u00ebrvitja n\u00eb intervale me intensitet t\u00eb lart\u00eb ushtrimesh do t\u2019ju ndihmojn\u00eb t\u00eb digjni sa m\u00eb shum\u00eb kalori.<\/p>\n

N\u00ebse jeni gati t\u00eb rrisni rrahjet e zemr\u00ebs dhe t\u00eb filloni t\u00eb digjni shpejt ato kalori, filloni t\u00eb b\u00ebni k\u00ebto ushtrime:<\/p>\n

Vrapimi me gjunj\u00ebt lart<\/strong><\/p>\n

240-355 kalori t\u00eb djegura n\u00eb 30 minuta<\/p>\n

Vraponi n\u00eb vend duke ngritur gjunj\u00ebt sa m\u00eb lart. L\u00ebvizni krah\u00ebt lart e posht\u00eb.<\/p>\n

Sprintet<\/strong><\/p>\n

240-355 kalori t\u00eb djegura n\u00eb 30 minuta<\/p>\n

N\u00ebse nuk keni koh\u00eb p\u00ebr t\u00eb vrapuar b\u00ebni sprinte me intensitet t\u00eb lart\u00eb. Trupi juaj do t\u00eb djeg\u00eb me shpejt\u00ebsi kalori p\u00ebr t\u00eb ushqyer st\u00ebrvitjen tuaj.<\/p>\n

Bi\u00e7ikleta stacionare<\/strong><\/p>\n

210-310 kalori t\u00eb djegura n\u00eb 30 minuta<\/p>\n

N\u00ebse keni nj\u00eb bi\u00e7iklet\u00eb t\u00eb pal\u00ebvizshme, provoni bi\u00e7iklet\u00ebn me intensitet t\u00eb lart\u00eb.<\/p>\n

K\u00ebrcim aerobik<\/p>\n

7-10 kalori t\u00eb djegura n\u00eb minut\u00eb<\/p>\n

N\u00ebse ju p\u00eblqen t\u00eb k\u00ebrceni, provoni nj\u00eb st\u00ebrvitje k\u00ebrcimi me energji t\u00eb lart\u00eb. \u00cbsht\u00eb arg\u00ebtuese dhe padyshim q\u00eb do t\u00eb djeg\u00eb kalori.<\/p>\n

K\u00ebrcimi me litar<\/strong><\/p>\n

8-10 kalori t\u00eb djegura n\u00eb minut\u00eb<\/p>\n

Kjo do t\u2019ju ndihmoj\u00eb t\u00eb digjni kalori nd\u00ebrsa forconi k\u00ebmb\u00ebt.<\/p>\n

Not<\/strong><\/p>\n

198-300 kalori t\u00eb djegura p\u00ebr 30 minuta<\/p>\n

Noti do t\u2019ju ndihmoj\u00eb t\u00eb digjni kalori, t\u00eb p\u00ebrmir\u00ebsoni forc\u00ebn e muskujve, rrjedhjen e gjakut dhe t\u00eb p\u00ebrmir\u00ebsoni kapacitetin e mushk\u00ebrive dhe zemr\u00ebs.<\/p>\n

Vrapimi<\/strong><\/p>\n

10-16 kalori t\u00eb djegura n\u00eb minut\u00eb<\/p>\n

Vrapimi \u00ebsht\u00eb m\u00eb i miri p\u00ebr p\u00ebrmir\u00ebsimin e fleksibilitetit, rritjen e q\u00ebndrueshm\u00ebris\u00eb dhe djegien e kalorive. Sa m\u00eb shpejt t\u00eb vraponi, aq m\u00eb shum\u00eb kalori digjni!<\/p>\n

Mos harroni t\u00eb ngroheni para st\u00ebrvitjes! Do t\u00eb rris\u00eb rrjedhjen e gjakut dhe temperatur\u00ebn e trupit dhe p\u00ebr k\u00ebt\u00eb arsye do ta p\u00ebrgatis\u00eb trupin tuaj p\u00ebr st\u00ebrvitje. Ngrohja do t\u00eb zvog\u00ebloj\u00eb gjithashtu rrezikun e l\u00ebndimit!<\/p>\n","protected":false},"excerpt":{"rendered":"

A mund t\u00eb digjni shum\u00eb kalori edhe n\u00ebse nuk keni shum\u00eb koh\u00eb? Po, mundeni! E…<\/p>\n","protected":false},"author":5,"featured_media":24680,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-24677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mjeksi"],"_links":{"self":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts\/24677","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=24677"}],"version-history":[{"count":1,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts\/24677\/revisions"}],"predecessor-version":[{"id":24684,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/posts\/24677\/revisions\/24684"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=\/wp\/v2\/media\/24680"}],"wp:attachment":[{"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/faktiditor.ch\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}