<\/p>\n
– Shpesh m\u00eb ndodh q\u00eb pas ushtrimeve t\u00eb ndihem tmerr\u00ebsisht e r\u00ebnduar. M\u00eb r\u00ebndohet qafa, m\u00eb fillon dhimbja e mesit dhe k\u00ebmb\u00ebt i ndjej aq t\u00eb r\u00ebnduara sa mezi eci. \u00c7far\u00eb ushtrimesh m\u00eb sugjeroni q\u00eb t\u2019i \u00e7lodh dhe t\u2019i largoj k\u00ebto probleme q\u00eb kam?<\/strong><\/p>\n Mario, instruktor: <\/u><\/em><\/strong>\u00a0– S\u00eb pari, do t\u2019ju thoja q\u00eb ne shkojm\u00eb n\u00eb palest\u00ebr dhe b\u00ebjm\u00eb ushtrime q\u00eb t\u00eb ndihemi t\u00eb \u00e7lodhur dhe jo t\u00eb r\u00ebndohemi m\u00eb keq, ndaj duhet t\u00eb kontrolloni m\u00ebnyr\u00ebn si st\u00ebrviteni, n\u00ebse po b\u00ebni ushtrimet e duhura dhe sa koh\u00eb u kushtoni atyre. Ndoshta e teproni n\u00eb t\u00eb ushtruar ose keni ndonj\u00eb problem sh\u00ebndet\u00ebsor t\u00eb brendsh\u00ebm, q\u00eb ju b\u00ebn t\u00eb mendoni se e kan\u00eb fajin ushtrimet. Kur ushtroheni, \u00ebsht\u00eb normale t\u00eb ndjeni pak r\u00ebndes\u00eb, por jo t\u00eb zgjas\u00eb dhe t\u00eb jeni p\u00ebrher\u00eb k\u00ebshtu. Maksimumi mund t\u00eb ndodh\u00eb 24 or\u00ebt e para pas st\u00ebrvitjes p\u00ebr nj\u00eb muskul t\u00eb caktuar, por m\u00eb pas ndihesh shum\u00eb e leht\u00ebsuar dhe n\u00eb form\u00eb t\u00eb p\u00ebrkryer.<\/p>\n Kur ndjeni q\u00eb e keni qaf\u00ebn t\u00eb ngurt\u00ebsuar, b\u00ebni disa ushtrime p\u00ebr ta leht\u00ebsuar. Q\u00ebndroni n\u00eb k\u00ebmb\u00eb drejt dhe l\u00ebvizeni ngadal\u00eb qaf\u00ebn para e mbrapa dhe n\u00eb form\u00eb rrethore. N\u00ebse edhe pas k\u00ebsaj ndjeni dhimbje, ndoshta mund t\u00eb keni ftohje muskulare. P\u00ebrsa u p\u00ebrket ushtrimeve p\u00ebr mesin, mos e ngarkoni veten me shum\u00eb pesha dhe mos b\u00ebni l\u00ebvizje t\u00eb shpejta. Mesi \u00ebsht\u00eb shum\u00eb delikat, ndaj edhe p\u00ebr largimin e dhimbjeve duhet t\u00eb b\u00ebni ushtrime t\u00eb lehta e pa pesha. B\u00ebni ushtrimet baz\u00eb q\u00eb b\u00ebhen n\u00eb fitness p\u00ebr mesin, palosje para dhe q\u00ebndrim drejt, ushtrime t\u00eb tipit stre\u00e7ing. N\u00ebse keni vazhdimisht dhimbje mesi, ju duhet nj\u00eb kontroll te mjeku specialist. Edhe p\u00ebr k\u00ebmb\u00ebt e r\u00ebnduara vlen e nj\u00ebjta gj\u00eb; b\u00ebni stre\u00e7ing para e pas ushtrimeve dhe mos b\u00ebni ushtrime n\u00ebse ndjeni ato q\u00eb thoni n\u00eb let\u00ebr. Pa u qet\u00ebsuar muskujt, mos b\u00ebni asnj\u00ebher\u00eb ushtrime. Punoni me ndonj\u00eb muskul tjet\u00ebr dhe jo me at\u00eb q\u00eb ju dhemb. Un\u00eb ngul k\u00ebmb\u00eb n\u00eb faktin q\u00eb ju mund t\u00eb keni ndonj\u00eb problem sh\u00ebndet\u00ebsor dhe nuk e keni kuptuar. Ndryshe, ndryshoni programin e ushtrimeve duke u konsultuar me instruktorin q\u00eb ju ndjek.<\/p>\n","protected":false},"excerpt":{"rendered":" – Shpesh m\u00eb ndodh q\u00eb pas ushtrimeve t\u00eb ndihem tmerr\u00ebsisht e r\u00ebnduar. M\u00eb r\u00ebndohet qafa, m\u00eb fillon dhimbja e mesit dhe k\u00ebmb\u00ebt i ndjej aq t\u00eb r\u00ebnduara sa mezi eci. \u00c7far\u00eb ushtrimesh m\u00eb sugjeroni q\u00eb t\u2019i \u00e7lodh dhe t\u2019i largoj k\u00ebto probleme q\u00eb kam? Mario, instruktor: \u00a0– S\u00eb pari, do t\u2019ju thoja q\u00eb ne […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,219],"tags":[],"class_list":["post-11785","post","type-post","status-publish","format-standard","hentry","category-instruktori","category-pyetje-pergjigje"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11785","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=11785"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/11785\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=11785"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=11785"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=11785"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}