{"id":2177,"date":"2014-08-11T13:37:10","date_gmt":"2014-08-11T13:37:10","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=2177"},"modified":"2014-08-11T13:40:23","modified_gmt":"2014-08-11T13:40:23","slug":"9-raste-kur-nuk-duhet-te-besh-fizkulture-2","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/08\/9-raste-kur-nuk-duhet-te-besh-fizkulture-2\/","title":{"rendered":"Mos b\u00ebj fizkultur\u00eb!"},"content":{"rendered":"

N\u00eb dit\u00ebt e sotme, t\u00eb gjith\u00eb mundohen t\u00eb jen\u00eb n\u00eb form\u00eb, ta ken\u00eb zemr\u00ebn t\u00eb sh\u00ebndetshme e kolesterolin e ul\u00ebt dhe nganj\u00ebher\u00eb e harrojn\u00eb se ka raste kur nuk duhet t\u00eb b\u00ebsh fizkultur\u00eb. P\u00ebrve\u00e7 justifikimeve t\u00eb zakonshme q\u00eb p\u00ebrdorin njer\u00ebzit, k\u00ebtu ju mund t\u00eb gjeni arsyet e v\u00ebrteta pse duhet ta ndaloni fizkultur\u00ebn p\u00ebr pak koh\u00eb dhe t\u00eb mos e faj\u00ebsoni veten p\u00ebr k\u00ebt\u00eb…<\/em><\/strong><\/p>\n

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1. Kur jeni s\u00ebmur\u00eb<\/strong><\/p>\n

Mos b\u00ebni fizkultur\u00eb kur nuk ndjeheni mir\u00eb, edhe sikur t\u00eb jet\u00eb nj\u00eb rruf\u00eb e thjesht\u00eb. St\u00ebrvitja mund ta lodh\u00eb sistemin tuaj imunitar dhe ta zgjas\u00eb s\u00ebmundjen. Si rezultat, do t\u00eb kaloni m\u00eb shum\u00eb koh\u00eb pa b\u00ebr\u00eb aktivitete fizike. St\u00ebrvitja, kur je s\u00ebmur\u00eb, \u00ebsht\u00eb edhe nj\u00eb nga shkaqet kryesore t\u00eb d\u00ebmtimeve t\u00eb ndryshme, sepse \u00ebsht\u00eb m\u00eb e v\u00ebshtir\u00eb t\u00eb p\u00ebrqendrohesh n\u00eb at\u00eb q\u00eb je duke b\u00ebr\u00eb. Nuk keni par\u00eb ndonj\u00ebher\u00eb dik\u00eb q\u00eb t\u2019i bjer\u00eb t\u00eb fik\u00ebt sepse po b\u00ebn aerobi, nd\u00ebrkoh\u00eb q\u00eb \u00ebsht\u00eb i s\u00ebmur\u00eb?<\/p>\n

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2. Kur nuk e ke marr\u00eb veten si\u00e7 duhet pas s\u00ebmundjes <\/strong><\/p>\n

Mos u ktheni menj\u00ebher\u00eb n\u00eb sall\u00ebn e palestr\u00ebs pasi keni qen\u00eb s\u00ebmur\u00eb. Fillimi i parakohsh\u00ebm i st\u00ebrvitjes mund t\u00eb \u00e7oj\u00eb n\u00eb rishfaqjen e simptomave. Kur vendos t\u00eb rifillosh fizkultur\u00ebn, b\u00ebje k\u00ebt\u00eb gradualisht dhe me kujdes. Edhe sikur t\u00eb kesh munguar nj\u00eb jav\u00eb, pa qen\u00eb s\u00ebmur\u00eb, prap\u00eb nuk mund ta rifillosh fizkultur\u00ebn aty ku e ke l\u00ebn\u00eb. N\u00eb rastin e konvaleshenc\u00ebs, rikthehuni n\u00eb form\u00eb duke b\u00ebr\u00eb vet\u00ebm gjysm\u00ebn e ngarkes\u00ebs s\u00eb st\u00ebrvitjes dhe dal\u00ebngadal\u00eb, shtojeni ritmin, n\u00ebse ndjeheni mir\u00eb.<\/p>\n

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3. Kur ndjeheni t\u00eb stresuar dhe t\u00eb lodhur<\/strong><\/p>\n

Ka dit\u00eb q\u00eb nuk ndjeheni n\u00eb form\u00eb p\u00ebr t\u00eb shkuar n\u00eb palest\u00ebr, por nganj\u00ebher\u00eb \u00ebsht\u00eb trupi juaj q\u00eb ju k\u00ebrkon nj\u00eb pushim. Do t\u2019ju b\u00ebnte mir\u00eb t\u00eb b\u00ebnit nj\u00eb dit\u00eb pushimi nga st\u00ebrvitja. Shkoni n\u00eb sht\u00ebpi, hani sh\u00ebndetsh\u00ebm dhe mos e d\u00ebnoni veten q\u00eb nuk keni vajtur n\u00eb palest\u00ebr. Kini parasysh se st\u00ebrvitja p\u00ebrfshin edhe mir\u00ebqenien shpirt\u00ebrore. Megjith\u00ebse fizkultura ju shton nivelin e endorfinave dhe ju pak\u00ebson stresin, nganj\u00ebher\u00eb, ke nevoj\u00eb thjesht p\u00ebr relaksim.<\/p>\n

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4. Kur je i\/e d\u00ebmtuar<\/strong><\/p>\n

\u00c7far\u00ebdo d\u00ebmtimi t\u00eb keni p\u00ebsuar, sigurohuni q\u00eb jeni sh\u00ebruar plot\u00ebsisht, para se t\u2019i riktheheni aktivitetit fizik. Edhe nj\u00eb d\u00ebmtim i thjesht\u00eb mund t\u00eb p\u00ebrkeq\u00ebsohet n\u00ebse k\u00ebmb\u00ebngulni t\u00eb vazhdoni st\u00ebrvitjen; pra, mund t\u00eb d\u00ebmtoheni edhe m\u00eb shum\u00eb. K\u00ebrkoni k\u00ebshill\u00ebn profesionale t\u00eb doktorit tuaj p\u00ebr \u00e7do lloj sporti q\u00eb do t\u00eb zhvilloni dhe n\u00ebse keni ndonj\u00eb d\u00ebmtim pas st\u00ebrvitjes, dhimbja e t\u00eb cilit zgjat m\u00eb shum\u00eb se nj\u00eb dit\u00eb.<\/p>\n

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5. Kur nuk keni pajisjet e duhura p\u00ebr sport<\/strong><\/p>\n

\u00c7far\u00ebdolloj sporti t\u00eb ushtroni, sigurohuni t\u00eb blini pajisjet m\u00eb t\u00eb mira q\u00eb keni mund\u00ebsi (financiarisht) t\u00eb blini. Mos ndiqni vet\u00ebm mod\u00ebn e fundit n\u00eb veshje dhe atlete, sepse mund t\u00eb p\u00ebsoni d\u00ebmtime nga mungesa e pajisjeve t\u00eb duhura. Merreni seriozisht blerjen e atleteve. Nj\u00eb dyqan i mir\u00eb pajisjesh sportive ka stafin e duhur p\u00ebr t\u2019ju k\u00ebshilluar n\u00eb zgjedhjen e k\u00ebpuc\u00ebve q\u00eb ju nevojiten. P\u00ebr shembull ekzistojn\u00eb tipe t\u00eb ndryshme atletesh p\u00ebr t\u00eb vrapuar, n\u00eb var\u00ebsi t\u00eb hapit tuaj. Pajisjet p\u00ebr sporte t\u00eb ve\u00e7anta, si p\u00ebr shembull, p\u00ebr kal\u00ebrim, duhen bler\u00eb n\u00eb dyqanet e specializuara.<\/p>\n

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6. Pasi ke pir\u00eb shum\u00eb nj\u00eb nat\u00eb m\u00eb par\u00eb<\/strong><\/p>\n

N\u00ebse nat\u00ebn e kaluar keni pir\u00eb shum\u00eb dhe jeni dehur, mendojeni me kujdes para se t\u00eb merrni pjes\u00eb n\u00eb seanc\u00ebn e aerobis\u00eb. Alkooli t\u00eb l\u00eb t\u00eb dehidratuar, k\u00ebshtu q\u00eb sigurohuni t\u00eb keni pir\u00eb sasin\u00eb e duhur t\u00eb ujit p\u00ebr t\u00eb balancuar k\u00ebt\u00eb efekt. Pyeteni veten n\u00ebse jeni ende n\u00ebn ndikimin e alkoolit. Trupit i duhet nj\u00ebfar\u00eb kohe para se t\u00eb eliminoj\u00eb alkoolin, p\u00ebr shembull, i duhen 11 or\u00eb q\u00eb t\u2019i eliminoj\u00eb afro 2 kg birr\u00eb. Mos b\u00ebni st\u00ebrvitje n\u00ebse ekziston nj\u00eb mund\u00ebsi e vog\u00ebl q\u00eb t\u00eb jeni ende i dehur. Mendoni edhe kur ka qen\u00eb hera e fundit q\u00eb keni ngr\u00ebn\u00eb. Nganj\u00ebher\u00eb, t\u00eb hash m\u00ebngjes kur sapo t\u00eb ka dal\u00eb pija, \u00ebsht\u00eb gj\u00ebja e fundit q\u00eb t\u00eb shkon n\u00ebp\u00ebr mend, por n\u00ebse nuk keni energjit\u00eb e duhura p\u00ebr t\u00eb b\u00ebr\u00eb fizkultur\u00eb, at\u00ebhere mos e filloni fare.<\/p>\n

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7. Kur je shtatz\u00ebn\u00eb<\/strong><\/p>\n

Ekzistojn\u00eb libra t\u00eb t\u00ebr\u00eb p\u00ebr ushtrimet q\u00eb mund t\u00eb b\u00ebjn\u00eb ose jo grat\u00eb shtatz\u00ebna, ndaj k\u00ebtu thjesht po e prekim k\u00ebt\u00eb tem\u00eb. Gj\u00ebja kryesore q\u00eb mund t\u00eb mbani mend \u00ebsht\u00eb se mund t\u00eb b\u00ebni fizkultur\u00eb edhe kur jeni shtatz\u00ebn\u00eb, p\u00ebr sa koh\u00eb e ndjeni q\u00eb ju p\u00eblqen dhe keni marr\u00eb lejen nga gjinekologu juaj. K\u00ebshillohet t\u00eb jeni n\u00eb form\u00eb gjat\u00eb shtatzanis\u00eb, ama q\u00ebllimi nuk \u00ebsht\u00eb p\u00ebrmir\u00ebsimi, por ruajtja e form\u00ebs. Vet\u00eb shtatzania \u00ebsht\u00eb nj\u00eb lloj st\u00ebrvitjeje 9 mujore. N\u00ebse vendosni t\u00eb b\u00ebni ushtrime gjat\u00eb shtatzanis\u00eb, merrni k\u00ebshill\u00ebn e mjekut pas muajit t\u00eb tret\u00eb, se \u00e7far\u00eb mund t\u00eb b\u00ebni dhe \u00e7far\u00eb jo.<\/p>\n

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8. Pasi keni lindur f\u00ebmij\u00ebn<\/strong><\/p>\n

Sa VIP-a keni d\u00ebgjuar t\u00eb mburren se kan\u00eb filluar t\u00eb b\u00ebjn\u00eb 400 ulje-ngritje nj\u00eb dit\u00eb pasi kan\u00eb lindur f\u00ebmij\u00ebn? S\u00eb pari, nuk duhet t\u00eb besoni as nj\u00eb fjal\u00eb t\u00eb vetme nga ato q\u00eb thon\u00eb dhe s\u00eb dyti, n\u00ebse do ta b\u00ebnin k\u00ebt\u00eb, do t\u00eb thyenin t\u00eb gjitha rregullat sh\u00ebndet\u00ebsore. Sado e d\u00ebshp\u00ebruar t\u00eb jeni p\u00ebr t\u2019iu rikthyer form\u00ebs s\u00eb m\u00ebparshme, duhet t\u00eb prisni 6 jav\u00eb para se t\u00eb filloni st\u00ebrvitjen dhe 11 jav\u00eb, n\u00ebse keni lindur me operacion. Pas k\u00ebsaj kohe, ju mund t\u00eb filloni nj\u00eb st\u00ebrvitje t\u00eb leht\u00eb dhe gradualisht, t\u00eb shkoni tek ajo q\u00eb b\u00ebni zakonisht. Ndiqni k\u00ebshill\u00ebn e profesionist\u00ebve para se t\u00eb filloni ushtrimet p\u00ebr barkun, pas lindjes. Nj\u00eb zon\u00eb q\u00eb shkakton mjaft probleme \u00ebsht\u00eb ajo e poshtme pelvike. N\u00ebse e keni st\u00ebrvitur at\u00eb gjat\u00eb k\u00ebtyre 9 muajve, nuk do t\u00eb keni shum\u00eb probleme, por m\u00ebsoni se cilat ushtrime jan\u00eb t\u00eb mira p\u00ebr t\u00eb parandaluar mosmbajtjen e urin\u00ebs.<\/p>\n

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9. Mungesa e motivimit<\/strong><\/p>\n

K\u00ebshilla kryesore para se t\u00eb filloni st\u00ebrvitjen \u00ebsht\u00eb t\u00eb mendoni p\u00ebr motivet q\u00eb ju shtyjn\u00eb t\u00eb b\u00ebni fizkultur\u00eb. Tregohuni i\/e sinqert\u00eb me veten. N\u00ebse nuk ju p\u00eblqen st\u00ebrvitja q\u00eb b\u00ebni, mbase rutina e saj ju duket e m\u00ebrzitshme. N\u00eb k\u00ebt\u00eb rast, \u00ebsht\u00eb mir\u00eb ta ndryshoni pak. P\u00ebrpiquni t\u00eb shtoni forma t\u00eb reja st\u00ebrvitjeje q\u00eb ju interesojn\u00eb m\u00eb shum\u00eb, si: Kurse k\u00ebrcimi apo aerobi n\u00eb uj\u00eb. N\u00eb fund, kujtoni sa her\u00eb i keni th\u00ebn\u00eb vetes q\u00eb nuk ju p\u00eblqente dhe m\u00eb pas keni pranuar se keni vepruar mir\u00eb, q\u00eb e keni b\u00ebr\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00eb dit\u00ebt e sotme, t\u00eb gjith\u00eb mundohen t\u00eb jen\u00eb n\u00eb form\u00eb, ta ken\u00eb zemr\u00ebn t\u00eb sh\u00ebndetshme e kolesterolin e ul\u00ebt dhe nganj\u00ebher\u00eb e harrojn\u00eb se ka raste kur nuk duhet t\u00eb b\u00ebsh fizkultur\u00eb. P\u00ebrve\u00e7 justifikimeve t\u00eb zakonshme q\u00eb p\u00ebrdorin njer\u00ebzit, k\u00ebtu ju mund t\u00eb gjeni arsyet e v\u00ebrteta pse duhet ta ndaloni fizkultur\u00ebn p\u00ebr pak […]<\/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":[312,313,314],"class_list":["post-2177","post","type-post","status-publish","format-standard","hentry","category-shendet","tag-aerobi","tag-fizkulture","tag-ushtrime"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/2177","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=2177"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/2177\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=2177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=2177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=2177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}