{"id":1806,"date":"2014-07-26T09:14:56","date_gmt":"2014-07-26T09:14:56","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=1806"},"modified":"2014-07-26T09:14:56","modified_gmt":"2014-07-26T09:14:56","slug":"si-ta-tonifikosh-trupin-pa-bere-fizkulture","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/07\/si-ta-tonifikosh-trupin-pa-bere-fizkulture\/","title":{"rendered":"Si ta tonifikosh trupin pa b\u00ebr\u00eb fizkultur\u00eb?"},"content":{"rendered":"

Nuk keni koh\u00eb t\u00eb b\u00ebni fizkultur\u00eb? Nuk keni d\u00ebshir\u00eb t\u00eb b\u00ebni ushtrime t\u00eb v\u00ebshtira? Ndiqni k\u00ebshillat tona p\u00ebr t\u00eb krijuar nj\u00eb trup t\u00eb tonifikuar, gjat\u00eb dit\u00ebs, nd\u00ebrkoh\u00eb q\u00eb jeni duke zhvilluar aktivitete t\u00eb tjera t\u00eb p\u00ebrditshme. Ju propozojm\u00eb ushtrime p\u00ebr t\u00eb ruajtur linj\u00ebn, q\u00eb tonifikojn\u00eb trupin, ndihmojn\u00eb metabolizmin dhe forcojn\u00eb ata muskuj q\u00eb ju d\u00ebshironi… Kemi zgjedhur disa ushtrime q\u00eb mund t’i b\u00ebni \u00e7do dit\u00eb kur zgjoheni nga gjumi, kur laheni n\u00eb dush, n\u00eb zyr\u00eb, me f\u00ebmij\u00ebt, bile edhe nd\u00ebrsa udh\u00ebtoni me transportin publik\u2026<\/em><\/strong><\/p>\n

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1. N\u00eb m\u00ebngjes, n\u00eb shtrat<\/strong><\/p>\n

N\u00eb m\u00ebngjes, kur sapo jeni zgjuar, mund t\u00eb ushtroni muskujt e thell\u00eb t\u00eb kurrizit. Shtriquni n\u00eb shtrat, me duart e vendosura anash trupit. Merrni frym\u00eb thell\u00eb dhe, kur ta nxirrni, shtriqni trupin. Shtrini n\u00eb maksimum k\u00ebmb\u00ebt, sikur dikush t\u2019ju t\u00ebrhiqte. Zgjasni krah\u00ebt duke i t\u00ebrhequr supet larg vesh\u00ebve. Shtriqni edhe kok\u00ebn, sikur dikush t\u2019ju t\u00ebrhiqte prej flok\u00ebve. Mbajeni k\u00ebt\u00eb pozicion p\u00ebr 10 sekonda e pastaj, l\u00ebshoni gjith\u00e7ka, duke nxjerr\u00eb frym\u00ebn. B\u00ebjeni k\u00ebt\u00eb 3 her\u00eb. N\u00eb realitet, ju nuk jeni duke b\u00ebr\u00eb fizkultur\u00eb; ky \u00ebsht\u00eb thjesht nj\u00eb zgjim i muskujve, por q\u00eb ju shtriq dhe ju forcon muskujt, duke ju b\u00ebr\u00eb ta filloni dit\u00ebn mbar\u00eb! Kjo b\u00ebn gjithashtu t\u00eb mundur t\u00eb rigjeni ndjesit\u00eb e trupit tuaj pas nj\u00eb nate gjumi.<\/p>\n

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2. N\u00eb banjo<\/strong><\/p>\n

Ngrihuni n\u00eb maj\u00eb t\u00eb gishtave. Ja, nj\u00eb zakon i shk\u00eblqyer q\u00eb mund ta b\u00ebni \u00e7do dit\u00eb: N\u00eb vend q\u00eb ta l\u00ebshoni trupin para pasqyr\u00ebs, nd\u00ebrkoh\u00eb q\u00eb lani dh\u00ebmb\u00ebt, forconi muskujt e k\u00ebmb\u00ebve dhe t\u00eb barkut. Shk\u00ebputuni nga lavamani dhe gjat\u00eb 2-3 minutave q\u00eb lani dh\u00ebmb\u00ebt, q\u00ebndroni n\u00eb maj\u00eb t\u00eb gishtave, pastaj ulini k\u00ebmb\u00ebt dhe rifilloni nja 30 her\u00eb. Ky ushtrim do t\u2019ju lejoj\u00eb t\u00eb kontraktoni muskujt e pulpave, por edhe ato t\u00eb kofsh\u00ebve, t\u00eb t\u00eb pasmeve dhe sidomos t\u00eb barkut, p\u00ebr t\u00eb ruajtur ekuilibrin. Nuk e b\u00ebni dot? V\u00ebreni nj\u00eb dor\u00eb te lavamani her\u00eb pas here, p\u00ebr t\u00eb mbajtur ekuilibrin. Pak nga pak, nuk do t\u00eb keni m\u00eb nevoj\u00eb. Q\u00ebndrimi n\u00eb majat e gishtave ka efekt pozitiv edhe te celuliti, pasi ai \u00ebsht\u00eb si nj\u00eb lloj masazhi q\u00eb shtyp pulpat dhe ngjitet deri lart kofsh\u00ebve. Ky ushtrim p\u00ebrmir\u00ebson qarkullimin n\u00ebp\u00ebr en\u00ebt e gjakut. \u00cbsht\u00eb nj\u00eb ushtrim i shk\u00eblqyer p\u00ebr grat\u00eb shtatz\u00ebna dhe ato q\u00eb i ndjejn\u00eb k\u00ebmb\u00ebt e r\u00ebnduara.<\/p>\n

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3. Gjat\u00eb rrug\u00ebs p\u00ebr n\u00eb pun\u00eb<\/strong><\/p>\n

Tonifikojeni trupin tuaj edhe kur t\u00eb jeni duke udh\u00ebtuar n\u00eb transportin publik. Kur t\u00eb jeni n\u00eb autobus, p\u00ebrpiquni t\u00eb q\u00ebndroni n\u00eb k\u00ebmb\u00eb pa u mbajtur gj\u00ebkundi. P\u00ebr t’ia dal\u00eb mban\u00eb, ja, teknika: Mbajini k\u00ebmb\u00ebt shesh n\u00eb dysheme, t\u00eb hapura n\u00eb gjer\u00ebsin\u00eb e legenit, ose pak m\u00eb gjer\u00eb (n\u00ebse keni vend). Shtyjeni dyshemen\u00eb fort me k\u00ebmb\u00eb. K\u00ebmb\u00ebt tuaja jan\u00eb t\u00eb forta, sikur duan t\u00eb rr\u00ebzojn\u00eb dyshemen\u00eb. P\u00ebrpiquni t\u00eb ket\u00eb nj\u00eb maksimum kontakti mes k\u00ebmb\u00ebve dhe dyshemes\u00eb (ky ushtrim \u00ebsht\u00eb m\u00eb i leht\u00eb n\u00ebse keni veshur k\u00ebpuc\u00eb t\u00eb sheshta). Futeni brenda barkun, sikur doni q\u00eb k\u00ebrthiza t\u00eb prek\u00eb shpin\u00ebn. K\u00ebshtu, l\u00ebshojeni dor\u00ebn nga mbajt\u00ebsja dhe mbahuni vet\u00ebm me k\u00ebmb\u00eb. K\u00ebmb\u00ebt dhe muskujt e barkut do t\u00eb ndjekin l\u00ebvizjet e autobusit. N\u00ebse udh\u00ebtoni k\u00ebshtu 3-4 stacione n\u00eb dit\u00eb, pas 2 jav\u00ebsh, do t\u00eb keni muskuj m\u00eb t\u00eb tonifikuar.<\/p>\n

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4. Forconi muskujt e barkut n\u00eb… zyr\u00eb<\/strong><\/p>\n

K\u00ebt\u00eb l\u00ebvizje mund ta b\u00ebni n\u00eb m\u00ebnyr\u00eb diskrete n\u00eb pun\u00eb e pastaj t\u2019ua tregoni miqve, kur t\u00eb jeni me shoq\u00ebrin\u00eb. Suksesi do t\u00eb jet\u00eb i garantuar! B\u00ebhet fjal\u00eb thjesht t\u00eb uleni dhe t\u00eb shtr\u00ebngoheni fort pas karrieges. Iskionet (kockat e vogla me \u00abmaj\u00eb\u00bb posht\u00eb t\u00eb pasmeve) jan\u00eb n\u00eb kontakt t\u00eb plot\u00eb me ndenj\u00ebsen. K\u00ebmb\u00ebt jan\u00eb t\u00eb mb\u00ebshtetura n\u00eb tok\u00eb, parakrah\u00ebt dhe b\u00ebrrylat t\u00eb mb\u00ebshtetur n\u00eb tavolin\u00ebn para jush, me supet e ulura. Kontraktoni edhe perineun (sikur doni t\u00eb mbani urin\u00ebn). Merrni frym\u00eb thell\u00eb duke fryr\u00eb barkun, pastaj, duke e nxjerr\u00eb frym\u00ebn, mb\u00ebshtetuni n\u00eb maksimum mbi b\u00ebrrylat dhe parakrah\u00ebt mbi tavolin\u00eb, sikur t\u00eb doni ta p\u00ebrkulni n\u00ebn pesh\u00ebn tuaj. Kurrizi q\u00ebndron drejt, perineu i shtr\u00ebnguar. Kur ta nxirrni gjith\u00eb frym\u00ebn, merrni frym\u00eb normalisht dhe l\u00ebshoni krah\u00ebt. Rifillojeni k\u00ebt\u00eb ushtrim sa her\u00eb t\u00eb doni! Ndjeni nj\u00eb kontaktim t\u00eb thell\u00eb rrotull belit dhe drejt k\u00ebrthiz\u00ebs? At\u00ebhere, jeni n\u00eb rrug\u00ebn e duhur!<\/p>\n

\u00cbsht\u00eb transversi, muskuli i thell\u00eb i barkut q\u00eb kontraktohet n\u00eb k\u00ebt\u00eb rast. Ky muskul \u00ebsht\u00eb p\u00ebrgjegj\u00ebs p\u00ebr \u00abbelin e holl\u00eb\u00bb. Ai \u00ebsht\u00eb shum\u00eb i fuqish\u00ebm dhe sh\u00ebrben gjithashtu p\u00ebr ta mbajtur shpin\u00ebn drejt. Mund ta ushtroni sa t\u00eb doni, t\u00eb pakt\u00ebn 2-3 her\u00eb n\u00eb dit\u00eb; \u00ebsht\u00eb ushtrim i shpejt\u00eb dhe efikas.<\/p>\n

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5. N\u00eb dark\u00eb, n\u00eb sht\u00ebpi<\/strong><\/p>\n

Forconi muskujt e t\u00eb pasmeve duke q\u00ebruar perimet. Dihet q\u00eb perimet jan\u00eb t\u00eb shk\u00eblqyera p\u00ebr sh\u00ebndetin dhe, ja nj\u00eb prov\u00eb tjet\u00ebr p\u00ebr k\u00ebt\u00eb. Kur t\u00eb jeni n\u00eb k\u00ebmb\u00eb duke q\u00ebruar karotat, patatet, kungujt, etj., mb\u00ebshtesni barkun mbi tavolin\u00eb. Ngrini larg k\u00ebmb\u00ebn e djatht\u00eb dhe shtr\u00ebngoni mir\u00eb n\u00eb dysheme k\u00ebmb\u00ebn e majt\u00eb. \u00c7ojeni k\u00ebmb\u00ebn e djatht\u00eb pas, sikur t\u00eb jeni duke b\u00ebr\u00eb balet, me thembr\u00ebn e drejtuar nga tavani e pastaj b\u00ebni l\u00ebvizje t\u00eb vogla me t\u00eb lart e posht\u00eb, pa vrull, duke kontrolluar ulje-ngritjen e k\u00ebmb\u00ebs. Mos e vini k\u00ebmb\u00ebn n\u00eb tok\u00eb dhe mos e p\u00ebrkulni shpin\u00ebn; edhe sikur pak ta ngrini, \u00ebsht\u00eb mir\u00eb. Pas 15 sekondash, do t\u00eb ndjeni si punojn\u00eb muskujt e t\u00eb pasmeve. B\u00ebjeni k\u00ebt\u00eb p\u00ebr 30 sekonda e pastaj nd\u00ebrroni k\u00ebmb\u00eb.<\/p>\n

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6. Duke u shtrir\u00eb n\u00eb shtrat<\/strong><\/p>\n

A. Praktikoni frym\u00ebmarrjen e thell\u00eb<\/em><\/strong><\/p>\n

Frym\u00ebmarrja e thell\u00eb q\u00eb p\u00ebrdoret n\u00eb sofrologji, fut n\u00eb pun\u00eb transversin, muskulin p\u00ebr t\u00eb cilin fol\u00ebm m\u00eb lart. Duke kontrolluar frym\u00ebmarrjen dhe duke u shtriqur sa m\u00eb shum\u00eb t\u00eb mundeni, ju do t\u00eb nxisni procesin e gjumit. Shtrihuni me kurriz n\u00eb m\u00ebnyr\u00eb t\u00eb rehatshme. V\u00ebrini duart mbi bark e gishtat e nd\u00ebrthurur mbi k\u00ebrthiz\u00eb. Merrni frym\u00eb thell\u00eb duke fryr\u00eb barkun dhe thithni sa m\u00eb shum\u00eb aj\u00ebr t\u00eb mundeni. Do t\u00eb ndjeni q\u00eb duart tuaja do t\u00eb hapen. Pastaj, nxirreni frym\u00ebn nga hunda apo goja sa m\u00eb gjat\u00eb t\u00eb mundeni, duke e nxjerr\u00eb gjith\u00eb ajrin nga mushk\u00ebrit\u00eb. Do t\u00eb ndjeni k\u00ebrthiz\u00ebn t\u00eb futet brenda dhe duart, t\u00eb afrohen. B\u00ebni 3 frym\u00ebmarrje t\u00eb thella si kjo e pastaj fikni drit\u00ebn. Do ta shihni q\u00eb do t\u00eb flini, si nj\u00eb bebe!<\/p>\n

B. Forconi muskujt e shpin\u00ebs dhe t\u00eb pasmeve<\/em><\/strong><\/p>\n

Shtrihuni n\u00eb shpin\u00eb, mb\u00ebshtetini shputat e k\u00ebmb\u00ebve pas dyshekut, af\u00ebr t\u00eb pasmeve. Krah\u00ebt mbajini anash trupit. Merrni frym\u00eb thell\u00eb dhe, duke e nxjerr\u00eb frym\u00ebn, harkoni trupin; n\u00eb fillim t\u00eb pasmet, pastaj kurrizin dhe brinj\u00ebt, n\u00eb drejtim t\u00eb tavanit. Kur t\u00eb jeni e harkuar, merrni frym\u00eb normalisht dhe p\u00ebrpiquni ta mbani k\u00ebt\u00eb pozicion p\u00ebr 10 sekonda. Duke e nxjerr\u00eb frym\u00ebn, ulni kurrizin ngadal\u00eb, rruaz\u00eb pas rruaze n\u00eb dyshek. N\u00eb fillim, ulni shpin\u00ebn, ijet dhe pastaj, legenin. Duhet t\u00eb ndjeni kontraktimin n\u00eb t\u00eb pasmet dhe n\u00eb gjith\u00eb shtyll\u00ebn kurrizore. P\u00ebr nj\u00eb efikasitet t\u00eb mir\u00eb, p\u00ebrs\u00ebriteni pes\u00eb her\u00eb k\u00ebt\u00eb l\u00ebvizje.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nuk keni koh\u00eb t\u00eb b\u00ebni fizkultur\u00eb? Nuk keni d\u00ebshir\u00eb t\u00eb b\u00ebni ushtrime t\u00eb v\u00ebshtira? Ndiqni k\u00ebshillat tona p\u00ebr t\u00eb krijuar nj\u00eb trup t\u00eb tonifikuar, gjat\u00eb dit\u00ebs, nd\u00ebrkoh\u00eb q\u00eb jeni duke zhvilluar aktivitete t\u00eb tjera t\u00eb p\u00ebrditshme. Ju propozojm\u00eb ushtrime p\u00ebr t\u00eb ruajtur linj\u00ebn, q\u00eb tonifikojn\u00eb trupin, ndihmojn\u00eb metabolizmin dhe forcojn\u00eb ata muskuj q\u00eb ju d\u00ebshironi… […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-1806","post","type-post","status-publish","format-standard","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/1806","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=1806"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/1806\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=1806"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=1806"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=1806"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}