– Jam nj\u00eb vajz\u00eb q\u00eb shkoj shpesh n\u00eb palest\u00ebr, por jam konfuze n\u00eb lidhje me nj\u00eb gj\u00eb: A mund t\u00eb b\u00ebjm\u00eb ushtrime kur jemi me menstruacione dhe, n\u00ebse po, cilat jan\u00eb k\u00ebto ushtrime konkretisht? A na d\u00ebmtojn\u00eb ushtrimet kur jemi me menstruacione?
\nMario, instruktor: – E dashur vajz\u00eb, pyetja juaj \u00ebsht\u00eb shum\u00eb me vend. Un\u00eb si instruktor, sipas informacioneve q\u00eb kam marr\u00eb edhe nga mjek\u00eb t\u00eb k\u00ebsaj fushe, kam arritur n\u00eb konkluzionin q\u00eb ushtrimet jan\u00eb t\u00eb mira n\u00eb \u00e7do lloj situate sh\u00ebndet\u00ebsore, ama kur nj\u00eb fem\u00ebr \u00ebsht\u00eb me menstruacione, duhet t\u00eb b\u00ebj\u00eb disa kufizime. Ajo duhet t\u00eb ket\u00eb shum\u00eb kujdes dhe nuk mund t\u00eb ndjek\u00eb nj\u00eb program normal t\u00eb plot\u00eb ushtrimesh si\u00e7 i ndjek n\u00eb dit\u00ebt kur nuk \u00ebsht\u00eb me menstruacione. N\u00ebse gjat\u00eb atyre dit\u00ebve nuk keni dhimbje apo kontraktime, at\u00ebher\u00eb b\u00ebni vet\u00ebm 40 minuta ose 1 or\u00eb ushtrime, nuk keni nevoj\u00eb p\u00ebr m\u00eb tep\u00ebr.
\n– Mund t\u00eb b\u00ebni ecje t\u00eb leht\u00eb, ose bi\u00e7iklet\u00eb, ose t\u00eb alternuara s\u00eb bashku. B\u00ebni stre\u00e7ing, q\u00eb \u00ebsht\u00eb shum\u00eb i mir\u00eb n\u00eb k\u00ebto raste p\u00ebr femr\u00ebn sepse \u00e7liron muskujt dhe dhimbjet e lehta n\u00ebse keni. Do ishte mir\u00eb t\u00eb b\u00ebni pak joga, n\u00ebse ushtrohet n\u00eb palestr\u00ebn ku shkoni. N\u00eb munges\u00eb, b\u00ebni vet\u00ebm kardio t\u00eb leht\u00eb, ushtrime tip pilates, por pa pesha, t\u00eb ngjashme me stre\u00e7ingun ose jog\u00ebn. Nuk duhet t\u00eb p\u00ebrdorni absolutisht ngritje peshash apo t\u00eb b\u00ebni ushtrime barku t\u00eb r\u00ebnda. Mund\u00ebsisht b\u00ebni vet\u00ebm stre\u00e7ing, asgj\u00eb m\u00eb tep\u00ebr. B\u00ebni ndonj\u00eb ushtrim p\u00ebr pjes\u00ebn e sip\u00ebrme, shpin\u00ebn, kraharorin apo krah\u00ebt, por pa pesha. Peshat gjat\u00eb periudh\u00ebs s\u00eb menstruacioneve nuk jan\u00eb t\u00eb k\u00ebshillueshme p\u00ebr femr\u00ebn. Ecjen mund ta b\u00ebni edhe n\u00eb natyr\u00eb, q\u00eb do ishte akoma m\u00eb mir\u00eb. K\u00ebto jan\u00eb pak a shum\u00eb k\u00ebshillat tona dhe n\u00ebse i ndiqni, do t\u00eb ndiheni m\u00eb mir\u00eb dhe nuk do t\u00eb ndjeni shqet\u00ebsimet karakteristike t\u00eb menstruacioneve, p\u00ebrkundrazi, do t\u00eb ndiheni e \u00e7liruar psikologjikisht dhe fizikisht. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Jam nj\u00eb vajz\u00eb q\u00eb shkoj shpesh n\u00eb palest\u00ebr, por jam konfuze n\u00eb lidhje me nj\u00eb gj\u00eb: A mund t\u00eb b\u00ebjm\u00eb ushtrime kur jemi me menstruacione dhe, n\u00ebse po, cilat jan\u00eb k\u00ebto ushtrime konkretisht? A na d\u00ebmtojn\u00eb ushtrimet kur jemi me menstruacione? Mario, instruktor: – E dashur vajz\u00eb, pyetja juaj \u00ebsht\u00eb shum\u00eb me vend. Un\u00eb […]<\/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-12951","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\/12951","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=12951"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/12951\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=12951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=12951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=12951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}