<\/p>\n\n\n\n
Ushtrimet e jog\u00ebs i\nmbajn\u00eb njer\u00ebzit n\u00eb form\u00eb q\u00eb prej 5000 vjet\u00ebsh. K\u00ebto ushtrime st\u00ebrvisin gjith\u00eb\nmuskujt e trupit dhe i japin atij forc\u00ebn e rezistenc\u00ebn e nevojshme p\u00ebr ta\nmbajtur n\u00eb form\u00eb nga maja e kok\u00ebs deri te thembrat. Joga i b\u00ebn mir\u00eb jo vet\u00ebm\ntrupit, por edhe mendjes; tendos muskujt, shton energjin\u00eb dhe t\u00eb relakson,\nnd\u00ebrkoh\u00eb q\u00eb t\u00eb m\u00ebson durimin, p\u00ebrqendrimin dhe drejtpeshimin…<\/em><\/strong><\/p>\n\n\n\n Si funksionon joga?<\/strong><\/p>\n\n\n\n Ushtrimet e jog\u00ebs\np\u00ebrfshijn\u00eb gjasht\u00eb tipe pozicionesh, t\u00eb cilat, s\u00eb bashku, p\u00ebrmir\u00ebsojn\u00eb\nq\u00ebndrimin e trupit, fuqin\u00eb, p\u00ebrkulshm\u00ebrin\u00eb dhe relaksimin.<\/p>\n\n\n\n Pozicionet e\nq\u00ebndrimit forcojn\u00eb fuqin\u00eb dhe q\u00ebndrueshm\u00ebrin\u00eb. <\/p>\n\n\n\n Pozicionet e\nbalancimit p\u00ebrmir\u00ebsojn\u00eb drejtpeshimin, por edhe p\u00ebrqendrimin.<\/p>\n\n\n\n P\u00ebrkuljet p\u00ebrpara\ntendosin muskujt e shpin\u00ebs, gjymtyr\u00ebve dhe ky\u00e7eve.<\/p>\n\n\n\n P\u00ebrkuljet prapa,\np\u00ebrmir\u00ebsojn\u00eb frym\u00ebmarrjen.<\/p>\n\n\n\n P\u00ebrdredhjet\nndihmojn\u00eb tretjen dhe tonifikojn\u00eb muskujt e barkut.<\/p>\n\n\n\n Ushtrimet e\npalosjes p\u00ebrmir\u00ebsojn\u00eb qarkullimin e gjakut, duke ju dh\u00ebn\u00eb qet\u00ebsi e\nnj\u00ebkoh\u00ebsisht, duke ju mbushur me energji.<\/p>\n\n\n\n M\u00eb posht\u00eb do t\u00eb\ngjeni nga nj\u00eb ushtrim p\u00ebr secilin nga rastet q\u00eb p\u00ebrmend\u00ebm m\u00eb lart, me disa\nndryshime t\u00eb vogla, n\u00eb m\u00ebnyr\u00eb q\u00eb k\u00ebto ushtrime t\u00eb jen\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr\nfillestar\u00ebt. B\u00ebjini ushtrimet sipas radh\u00ebs s\u00eb dh\u00ebn\u00eb.<\/p>\n\n\n\n 1. Luft\u00ebtari (ushtrim q\u00ebndrimi)<\/strong><\/p>\n\n\n\n Ky lloj ushtrimi forcon t\u00eb prapmet e kofsh\u00ebt, si edhe\ntendos muskujt e belit<\/em><\/p>\n\n\n\n Q\u00ebndro me k\u00ebmb\u00ebt\nafro 1 m larg nj\u00ebra-tjetr\u00ebs, duke e kthyer k\u00ebmb\u00ebn e djatht\u00eb nga jasht\u00eb n\u00eb nj\u00eb\nk\u00ebnd 90 grad\u00eb, nd\u00ebrsa t\u00eb majt\u00ebn, leht\u00ebsisht nga brenda. V\u00ebri duart n\u00eb bel dhe\nrelakso supet, pastaj shtriji krah\u00ebt n\u00eb t\u00eb dy an\u00ebt e trupit me p\u00ebll\u00ebmb\u00ebt me\ndrejtim nga posht\u00eb. P\u00ebrkul gjurin e djatht\u00eb 90 grad\u00eb dhe kok\u00ebn djathtas, me\nv\u00ebshtrimin para. Q\u00ebndro p\u00ebr nj\u00eb minut\u00eb e pastaj b\u00ebje ushtrimin me k\u00ebmb\u00ebn e\nmajt\u00eb.<\/p>\n\n\n\n P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb<\/strong>: L\u00ebri\nduart n\u00eb bel dhe mos e p\u00ebrkul shum\u00eb thell\u00eb gjurin. N\u00eb vend t\u00eb k\u00ebsaj,\np\u00ebrqendrohu n\u00eb tendosjen e shpin\u00ebs.<\/p>\n\n\n\n 2. Pema (ushtrim drejtpeshimi)<\/strong><\/p>\n\n\n\n Tendos dhe forcon t\u00eb pasmet, kofsh\u00ebt, ky\u00e7et, kraharorin\ndhe shpatullat. P\u00ebrmir\u00ebson drejtpeshimin.<\/em><\/p>\n\n\n\n Shtriji krah\u00ebt\nanash trupit. Zhvendose gjith\u00eb pesh\u00ebn e trupit n\u00eb k\u00ebmb\u00ebn e majt\u00eb dhe v\u00ebre\nshput\u00ebn e s\u00eb djatht\u00ebs n\u00eb kofsh\u00ebn e s\u00eb majt\u00ebs. Kur t\u00eb arrish drejtpeshimin, v\u00ebri\nduart para n\u00eb pozicionin e lutjes, me p\u00ebll\u00ebmb\u00ebt e bashkuara. M\u00eb pas, duke\nnxjerr\u00eb frym\u00ebn, ngriji duart lart, me p\u00ebllmb\u00ebt p\u00ebrball\u00eb nj\u00ebra-tjetr\u00ebs. Q\u00ebndro\n30 sekonda. Uli duart dhe p\u00ebrs\u00ebrite ushtrimin me k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n\n\n\n P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb<\/strong>:\nMb\u00ebshtete shput\u00ebn e k\u00ebmb\u00ebs s\u00eb djatht\u00eb te ky\u00e7i i k\u00ebmb\u00ebs s\u00eb majt\u00eb, duke i mbajtur\nthembrat t\u00eb mb\u00ebshtetura p\u00ebrtok\u00eb p\u00ebr t\u00eb mbajtur drejtpeshimin. Me kalimin e\nkoh\u00ebs, mund ta ngresh k\u00ebmb\u00ebn gjithnj\u00eb e m\u00eb lart. <\/p>\n\n\n\n 3. Qeni i p\u00ebrkulur (palosje e pjesshme)<\/strong><\/p>\n\n\n\n Tendos gjymtyr\u00ebt dhe muskujt e pulpave, forcon shpatullat<\/em><\/p>\n\n\n\n Fillo duke q\u00ebndruar\nme gjunj\u00ebt dhe duart t\u00eb mb\u00ebshtetura n\u00eb tok\u00eb e me gisht\u00ebrinjt\u00eb t\u00eb hapur. Ngriji\ngjunj\u00ebt nga dyshemeja, nd\u00ebrkoh\u00eb q\u00eb ngre t\u00eb pasmet lart. Ngadal\u00eb, tendos k\u00ebmb\u00ebt,\nduke i shtyr\u00eb kofsh\u00ebt pas dhe duke i shtr\u00ebnguar thembrat n\u00eb dysheme. Mbaje\nkok\u00ebn midis krah\u00ebve dhe q\u00ebndro k\u00ebshtu p\u00ebr nj\u00eb minut\u00eb. <\/p>\n\n\n\n P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb<\/strong>: N\u00ebse ke\nky\u00e7e t\u00eb dob\u00ebta, mbaji k\u00ebmb\u00ebt l\u00ebht\u00ebsisht t\u00eb p\u00ebrkulura ose pedalo me k\u00ebmb\u00ebt, duke\nalternuar thembrat n\u00eb dysheme.<\/p>\n\n\n\n 4. P\u00ebrkulja me k\u00ebmb\u00eb t\u00eb hapura (p\u00ebrkulje para)<\/strong><\/p>\n\n\n\n Forcon kofsh\u00ebt, tendos ky\u00e7et dhe pulpat e k\u00ebmb\u00ebve<\/em><\/p>\n\n\n\n A. Q\u00ebndro me k\u00ebmb\u00ebt\ne hapura 1 m larg nj\u00ebra-tjetr\u00ebs, me duart n\u00eb bel. Merr frym\u00eb, pastaj nxirre dhe\np\u00ebrkulu para derisa gjoksi t\u00eb jet\u00eb paralel me dyshemen\u00eb, me p\u00ebll\u00ebmb\u00ebt e\nmb\u00ebshtetura n\u00eb tok\u00eb, n\u00eb lart\u00ebsin\u00eb e supeve.<\/p>\n\n\n\n B. Nxirre frym\u00ebn e\npastaj p\u00ebrkul b\u00ebrrylat dhe tendosu duke e ulur kok\u00ebn drejt dyshemes\u00eb, me\np\u00ebll\u00ebmb\u00ebt e duarve gjithnj\u00eb t\u00eb mb\u00ebshtetura n\u00eb t\u00eb. V\u00ebre kok\u00ebn n\u00eb dysheme dhe\nq\u00ebndro k\u00ebshtu 1 minut\u00eb.<\/p>\n\n\n\n P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb<\/strong>:\nMb\u00ebshtete kok\u00ebn diku, n\u00eb nj\u00eb stol ose n\u00eb disa libra.<\/p>\n\n\n\n K\u00ebshill\u00eb: Mbaje\nnofull\u00ebn e lir\u00eb dhe supet jo t\u00eb mbledhura, edhe kur je i tendosur. Kur t\u00eb jesh\ni relaksuar, edhe muskujt do t\u00eb \u00e7lirohen, gj\u00eb q\u00eb shton elasticitetin e tyre.<\/p>\n\n\n\n 5. Pozicioni i ur\u00ebs (p\u00ebrkulje prapa)<\/strong><\/p>\n\n\n\n Tendos gjoksin dhe kofsh\u00ebt, zgjat shpin\u00ebn<\/em><\/p>\n\n\n\n Shtrihu n\u00eb dysheme\nme k\u00ebmb\u00ebt e p\u00ebrkulura dhe shputat e mb\u00ebshtetura p\u00ebrtok\u00eb. V\u00ebri krah\u00ebt anash\ntrupit, me p\u00ebll\u00ebmb\u00ebt p\u00ebrtok\u00eb. Nxirre frym\u00ebn dhe pastaj shtr\u00ebngoji k\u00ebmb\u00ebt n\u00eb\ntok\u00eb, nd\u00ebrkoh\u00eb q\u00eb ngre legenin. V\u00ebri duart posht\u00eb kurrizit dhe ngrije legenin\nderisa kofsh\u00ebt t\u00eb jen\u00eb paralel me tok\u00ebn,\nduke e afruar gjoksin me mjekr\u00ebn. Q\u00ebndro k\u00ebshtu 1 minut\u00eb.<\/p>\n\n\n\n P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb:<\/strong> V\u00ebr\ndisa jast\u00ebk\u00eb posht\u00eb t\u00eb pasmeve p\u00ebr t\u00eb mbajtur pesh\u00ebn e trupit.<\/p>\n\n\n\n 6. P\u00ebrdredhje e trungut ulur (ushtrim p\u00ebrdredhjeje)<\/strong><\/p>\n\n\n\n Tendos shpatullat, belin dhe kurrizin. P\u00ebrmir\u00ebson\nqarkullimin e gjakut, tonifikon muskujt e barkut, forcon muskujt diagonal\u00eb t\u00eb\nbelit.<\/em><\/p>\n\n\n\n Ulu n\u00eb dysheme me\nk\u00ebmb\u00ebt e shtrira. P\u00ebrkule k\u00ebmb\u00ebn e djatht\u00eb dhe vendose pas kofsh\u00ebs s\u00eb majt\u00eb,\np\u00ebrkul gjurin e majt\u00eb. Gjuri i djatht\u00eb duhet t\u00eb shoh\u00eb nga tavani. V\u00ebr b\u00ebrrylin\ne majt\u00eb mbi gjurin e djatht\u00eb dhe dor\u00ebn e djatht\u00eb n\u00eb dysheme, pas vetes.\nP\u00ebrdridhe trupin sa m\u00eb fort t\u00eb mund\u00ebsh, duke i mbajtur t\u00eb pasmet n\u00eb tok\u00eb.\nQ\u00ebndro 1 minut\u00eb. Pastaj nd\u00ebrro krah dhe p\u00ebrs\u00ebrite.<\/p>\n\n\n\n P\u00ebr ta b\u00ebr\u00eb m\u00eb t\u00eb leht\u00eb<\/strong>: Mbaje\nk\u00ebmb\u00ebn e poshtme drejt dhe vendosi t\u00eb dyja duart n\u00eb gjurin e ngritur.<\/p>\n","protected":false},"excerpt":{"rendered":" Ushtrimet e jog\u00ebs i mbajn\u00eb njer\u00ebzit n\u00eb form\u00eb q\u00eb prej 5000 vjet\u00ebsh. K\u00ebto ushtrime st\u00ebrvisin gjith\u00eb muskujt e trupit dhe i japin atij forc\u00ebn e rezistenc\u00ebn e nevojshme p\u00ebr ta mbajtur n\u00eb form\u00eb nga maja e kok\u00ebs deri te thembrat. Joga i b\u00ebn mir\u00eb jo vet\u00ebm trupit, por edhe mendjes; tendos muskujt, shton energjin\u00eb dhe […]<\/p>\n","protected":false},"author":5,"featured_media":20517,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[2158],"class_list":["post-20516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet","tag-yoga"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/20516","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=20516"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/20516\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/20517"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=20516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=20516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=20516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}