{"id":12396,"date":"2016-03-14T19:30:12","date_gmt":"2016-03-14T18:30:12","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=12396"},"modified":"2016-03-14T13:21:20","modified_gmt":"2016-03-14T12:21:20","slug":"si-ti-largojme-dhimbjet-e-mesit-me-ushtrime","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2016\/03\/si-ti-largojme-dhimbjet-e-mesit-me-ushtrime\/","title":{"rendered":"Si t\u2019i largojm\u00eb dhimbjet e mesit me ushtrime?"},"content":{"rendered":"<p><strong>&#8211; I nderuar instruktor, m\u00eb thoni ju lutem si t\u2019i largoj dhimbjet e mesit q\u00eb i kam her\u00eb pas here? Kam shkuar disa her\u00eb n\u00eb palest\u00ebr, por kam ndaluar p\u00ebr shkak t\u00eb dhimbjeve. Ju, \u00e7far\u00eb m\u00eb sugjeroni? Laura.<\/strong><\/p>\n<p><strong><em><u>Mario, instruktor: <\/u><\/em><\/strong>&#8211; S\u00eb pari, ju duhet t\u00eb b\u00ebni nj\u00eb vizit\u00eb te nj\u00eb patolog, p\u00ebr t\u00eb p\u00ebrjashtuar mund\u00ebsin\u00eb e ndonj\u00eb s\u00ebmundjeje t\u00eb brendshme, infeksioni apo nervi shiatik, q\u00eb japin p\u00ebrgjith\u00ebsisht dhimbje mesi. N\u00ebse nuk keni asgj\u00eb nga ana sh\u00ebndet\u00ebsore, at\u00ebher\u00eb m\u00eb lini t\u00eb mendoj se ju jeni l\u00ebnduar gjat\u00eb st\u00ebrvitjes. Shpesh, personat d\u00ebmtohen sepse nuk i b\u00ebjn\u00eb ushtrimet me kujdes dhe abuzojn\u00eb me ngritjen e peshave. N\u00ebse ju keni nj\u00eb fizik delikat, duhet shum\u00eb kujdes sidomos kur ushtroheni, sepse padashur, keni b\u00ebr\u00eb ndonj\u00eb tendosje q\u00eb ndoshta edhe ka ekzistuar m\u00eb par\u00eb, por palestra jua ka nxjerr\u00eb n\u00eb pah. Mesi d\u00ebmtohet edhe duke b\u00ebr\u00eb pun\u00eb sht\u00ebpie, ose duke duke lar\u00eb fytyr\u00ebn mbi lavaman, thjesht nga q\u00ebndrimi i gabuar, nga ngritja e peshave p\u00ebrtej kapacitetit, apo n\u00eb m\u00ebnyr\u00eb t\u00eb shpejt\u00eb. Gjithsesi, un\u00eb do t\u2019ju rekomandoja t\u00eb flisni edhe me nj\u00eb instruktor palestre q\u00eb t\u2019ju ndjek\u00eb gjat\u00eb ushtrimeve. Nj\u00eb m\u00ebnyr\u00eb shum\u00eb e mir\u00eb p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar dhimbjet e mesit \u00ebsht\u00eb q\u00eb t\u00eb forconi muskujt e barkut. N\u00ebse muskujt e barkut jan\u00eb t\u00eb dob\u00ebt, at\u00ebher\u00eb pesha m\u00eb e madhe e aktiviteteve q\u00eb b\u00ebni, mbingarkon mesin e shpin\u00ebn n\u00eb t\u00ebr\u00ebsi. Pra, kushtojuni r\u00ebnd\u00ebsi ushtrimeve t\u00eb barkut. B\u00ebrja e stre\u00e7ingut sa m\u00eb shpesh gjat\u00eb dit\u00ebs \u00ebsht\u00eb nj\u00eb ushtrim shum\u00eb efikas p\u00ebr mesin. B\u00ebni ushtrime q\u00eb forcojn\u00eb mesin n\u00eb palest\u00ebr. Ka plot t\u00eb tilla, por ju duhet t\u00eb flisni me instruktorin q\u00eb ju ndjek dhe nuk duhet t\u00eb b\u00ebni asgj\u00eb me mendjen tuaj. P\u00ebr ca koh\u00eb duhet t\u00eb shmangni ngritjen e peshave. Brezin e mesit do t\u2019jua sugjeroja vet\u00ebm kur b\u00ebni kardio, vrapim n\u00eb natyr\u00eb, apo bi\u00e7iklet\u00eb, por jo ta mbani gjith\u00eb koh\u00ebn. Shum\u00eb persona gabojn\u00eb duke e mbajtur gjith\u00eb koh\u00ebn. N\u00ebse ju vishni nj\u00eb brez gjith\u00eb dit\u00ebn, muskujt e shpin\u00ebs e humbasni stabilitetin, b\u00ebhen m\u00eb t\u00eb brisht\u00eb e do t\u00eb ken\u00eb m\u00eb pak forc\u00eb. Nj\u00eb r\u00ebnd\u00ebsi t\u00eb madhe duhet t\u2019i kushtoni m\u00ebnyr\u00ebs se si flini gjum\u00eb. Kini parasysh: Ata q\u00eb flen\u00eb me shpin\u00eb,\u00a0duhet t\u00eb v\u00ebn\u00eb jast\u00ebk\u00eb n\u00ebn gjunj\u00ebt e tyre; ata q\u00eb flen\u00eb anash duhet t\u00eb vendosin jast\u00ebk\u00eb mes gjunj\u00ebve p\u00ebr t\u00eb mbajtur shpin\u00ebn n\u00eb nj\u00eb pozicion neutral, ata q\u00eb flen\u00eb p\u00ebrmbys (me bark) shkaktojn\u00eb dhimbje n\u00eb qaf\u00eb e kok\u00eb dhe mund t\u00eb krijojn\u00eb probleme n\u00eb shpin\u00eb. Dhe s\u00eb fundmi, do t\u2019ju k\u00ebshilloja disa seanca fizioterapie n\u00ebse dhimbjet nuk ju ikin edhe pas nj\u00eb periudhe t\u00eb caktuar.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; I nderuar instruktor, m\u00eb thoni ju lutem si t\u2019i largoj dhimbjet e mesit q\u00eb i kam her\u00eb pas here? Kam shkuar disa her\u00eb n\u00eb palest\u00ebr, por kam ndaluar p\u00ebr shkak t\u00eb dhimbjeve. Ju, \u00e7far\u00eb m\u00eb sugjeroni? Laura. Mario, instruktor: &#8211; S\u00eb pari, ju duhet t\u00eb b\u00ebni nj\u00eb vizit\u00eb te nj\u00eb patolog, p\u00ebr t\u00eb p\u00ebrjashtuar [&hellip;]<\/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-12396","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\/12396","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=12396"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12396\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}