<\/p>\n\n\n\n
Jan\u00eb t\u00eb shumt\u00eb ata q\u00eb vuajn\u00eb nga dhimbjet e shpin\u00ebs,\nsidomos ata q\u00eb punojn\u00eb ulur n\u00eb karrige gjith\u00eb dit\u00ebn. Mbase ti nuk e ndjen veten\naq n\u00eb form\u00eb sa p\u00ebr b\u00ebr\u00eb ushtrime, por ki parasysh se ato jan\u00eb t\u00eb dobishme p\u00ebr t\u00eb\nparandaluar dhimbjet. Mjaftojn\u00eb vet\u00ebm 15 minuta ushtrime 3 her\u00eb n\u00eb jav\u00eb dhe ti\ndo t\u00eb arrish t\u00eb forcosh muskujt e shpin\u00ebs, qaf\u00ebs dhe supeve. Gjithashtu, do t\u00eb\njesh m\u00eb elastike dhe nuk do ta d\u00ebmtosh shpin\u00ebn. Megjithat\u00eb, n\u00ebse ke probleme me\nkurrizin, duhet t\u00eb pyes\u00ebsh doktorin para se t\u2019i fillosh ato…<\/em><\/strong><\/p>\n\n\n\n 1. P\u00ebrkul ky\u00e7et e k\u00ebmb\u00ebve<\/strong><\/p>\n\n\n\n Ulu dhe p\u00ebrkul ky\u00e7et e k\u00ebmb\u00ebve n\u00eb m\u00ebnyr\u00eb t\u00eb till\u00eb q\u00eb majat e k\u00ebmb\u00ebve t\u00eb\nshohin nga fytyra jote e pastaj n\u00eb drejtimin e kund\u00ebrt. Mbaje shpin\u00ebn drejt! P\u00ebrs\u00ebrite\nk\u00ebt\u00eb ushtrim 10 her\u00eb. <\/p>\n\n\n\n 2. P\u00ebrkul gjunj\u00ebt<\/strong><\/p>\n\n\n\n Shtrihu me kurriz. P\u00ebrkul nj\u00ebrin gju, duke e mbajtur thembr\u00ebn n\u00eb tok\u00eb,\npastaj kthehu n\u00eb pozicion fillestar dhe alterno k\u00ebmb\u00ebt. P\u00ebrs\u00ebrite 10 her\u00eb.\nPastaj, p\u00ebrkuli t\u00eb dy gjunj\u00ebt nj\u00ebkoh\u00ebsisht. P\u00ebrs\u00ebrite 10 her\u00eb. <\/p>\n\n\n\n 3. Afro gjunj\u00ebt<\/strong><\/p>\n\n\n\n Shtrihu me kurriz dhe p\u00ebrkul gjunj\u00ebt. V\u00ebri k\u00ebmb\u00ebt n\u00eb tok\u00eb t\u00eb hapura me gjer\u00ebsin\u00eb\ne ijeve. Pastaj, afro gjunj\u00ebt, pa i l\u00ebvizur k\u00ebmb\u00ebt n\u00eb tok\u00eb dhe mbaje k\u00ebt\u00eb\npozicion p\u00ebr disa sekonda, duke shtr\u00ebnguar vithet. P\u00ebrs\u00ebrite 10 her\u00eb. <\/p>\n\n\n\n 4. P\u00ebrqafo veten<\/strong><\/p>\n\n\n\n T\u00ebrhiqi gjunj\u00ebt te gjoksi. P\u00ebr k\u00ebt\u00eb, shtrihu me kurriz dhe p\u00ebrkul gjunj\u00ebt.\nV\u00ebri shputat n\u00eb tok\u00eb dhe duart mbaji n\u00eb dy an\u00ebt e trupit. Afroji gjunj\u00ebt te\ngjoksi dhe mbaji me duar p\u00ebr 5 sekonda. Ul nj\u00ebr\u00ebn k\u00ebmb\u00eb n\u00eb tok\u00eb e pastaj, tjetr\u00ebn.\nP\u00ebrs\u00ebrite 10 her\u00eb. <\/p>\n\n\n\n 5. Rr\u00ebshqit n\u00eb mur<\/strong><\/p>\n\n\n\n Q\u00ebndro n\u00eb k\u00ebmb\u00eb me kurrizin e mb\u00ebshtetur pas murit. B\u00ebj hapa t\u00eb vegj\u00ebl\nderisa k\u00ebmb\u00ebt t\u00eb largohen 30 cm nga muri. Shtr\u00ebngo muskujt e stomakut dhe\ngradualisht, p\u00ebrkul k\u00ebmb\u00ebt, nd\u00ebrsa rr\u00ebshqet n\u00eb mur derisa t\u00eb jesh gjys\u00ebm ulur.\nQ\u00ebndro 5 sekonda e pastaj ngrihu prap\u00eb, gradualisht. P\u00ebrs\u00ebrite ushtrimin 10 her\u00eb.\nK\u00ebt\u00eb ushtrim mund ta b\u00ebsh edhe duke u mb\u00ebshtetur pas murit, me nj\u00eb top fizkulture\ndhe me gira n\u00eb dor\u00eb.<\/p>\n\n\n\n 6. Harko kurrizin<\/strong><\/p>\n\n\n\n Q\u00ebndro me duart dhe gjunj\u00ebt n\u00eb tok\u00eb (n\u00eb nj\u00eb dyshek fizkulture q\u00eb t\u00eb mos t\u00eb\nt\u00eb dhembin). N\u00eb k\u00ebt\u00eb pozicion, ngrije shpin\u00ebn lart sa t\u00eb mund\u00ebsh si kube dhe\npastaj b\u00ebj t\u00eb kund\u00ebrt\u00ebn, harkoje sa t\u00eb mund\u00ebsh. P\u00ebrs\u00ebrite 15 her\u00eb. <\/p>\n\n\n\n 7. Ngri kurrizin<\/strong><\/p>\n\n\n\n Je e shtrir\u00eb me kurriz p\u00ebrtok\u00eb. P\u00ebrkul gjunj\u00ebt dhe vendosi shputat e k\u00ebmb\u00ebve\nn\u00eb tok\u00eb. N\u00eb k\u00ebt\u00eb pozicion, ngri t\u00eb pasmet nga toka. P\u00ebrs\u00ebrite ushtrimin 10 her\u00eb\ndhe n\u00eb fund, q\u00ebndro 5 sekonda n\u00eb pozicionin ngritur, pa l\u00ebvizur.<\/p>\n\n\n\n 8. Ngri k\u00ebmb\u00ebt<\/strong><\/p>\n\n\n\n Q\u00ebndro p\u00ebrs\u00ebri me duar e gjunj\u00eb p\u00ebrtok\u00eb. N\u00eb k\u00ebt\u00eb pozicion, \u00e7oje nj\u00ebr\u00ebn nga\nk\u00ebmb\u00ebt pas, duke e ngritur lart sa t\u00eb mund\u00ebsh (sa t\u00eb ndjesh t\u00ebrheqjen e\nmuskulit). B\u00ebje 10 her\u00eb me nj\u00ebr\u00ebn k\u00ebmb\u00eb dhe pastaj, b\u00ebj t\u00eb nj\u00ebjt\u00ebn gj\u00eb edhe me\nk\u00ebmb\u00ebn tjet\u00ebr. <\/p>\n\n\n\n 9. Rrotullohu mbi top<\/strong><\/p>\n\n\n\n P\u00ebr k\u00ebt\u00eb t\u00eb duhet topi i fizkultur\u00ebs. Shtrihu mbi top me stomak. Duke p\u00ebrdorur\nduart, ec mbi top derisa topi t\u00eb jet\u00eb n\u00ebn k\u00ebmb\u00ebt e tua. Kthehu n\u00eb pozicionin\nfillestar dhe p\u00ebrs\u00ebrite ushtrimin 5 her\u00eb. <\/p>\n\n\n\n 10. Shtriq kurrizin<\/strong><\/p>\n\n\n\n P\u00ebr k\u00ebt\u00eb, shtrihu n\u00eb kurriz dhe p\u00ebrkul gjunj\u00ebt. V\u00ebre nj\u00ebr\u00ebn k\u00ebmb\u00eb mbi tjetr\u00ebn\ndhe t\u00ebrhiq k\u00ebmb\u00ebn e poshtme nga vetja, derisa t\u00eb ndjesh t\u00ebrheqje n\u00eb kurriz.\nMbaje k\u00ebshtu, p\u00ebr 20 sekonda. Relaksohu dhe b\u00ebj t\u00eb nj\u00ebjt\u00ebn gj\u00eb edhe me k\u00ebmb\u00ebn\ntjet\u00ebr. B\u00ebj nga 5 ushtrime p\u00ebr \u00e7do k\u00ebmb\u00eb. <\/p>\n","protected":false},"excerpt":{"rendered":" Jan\u00eb t\u00eb shumt\u00eb ata q\u00eb vuajn\u00eb nga dhimbjet e shpin\u00ebs, sidomos ata q\u00eb punojn\u00eb ulur n\u00eb karrige gjith\u00eb dit\u00ebn. Mbase ti nuk e ndjen veten aq n\u00eb form\u00eb sa p\u00ebr b\u00ebr\u00eb ushtrime, por ki parasysh se ato jan\u00eb t\u00eb dobishme p\u00ebr t\u00eb parandaluar dhimbjet. Mjaftojn\u00eb vet\u00ebm 15 minuta ushtrime 3 her\u00eb n\u00eb jav\u00eb dhe ti […]<\/p>\n","protected":false},"author":5,"featured_media":21435,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-21434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21434","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=21434"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/21434\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/21435"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=21434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=21434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=21434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}