{"id":4658,"date":"2014-10-22T15:00:19","date_gmt":"2014-10-22T13:00:19","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=4658"},"modified":"2014-10-22T12:06:07","modified_gmt":"2014-10-22T10:06:07","slug":"cilat-ushtrime-behen-cdo-dite","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/10\/cilat-ushtrime-behen-cdo-dite\/","title":{"rendered":"Cilat ushtrime b\u00ebhen \u00e7do dit\u00eb?"},"content":{"rendered":"<p><strong>&#8211; Kam nj\u00eb pyetje q\u00eb ka lidhje me ushtrimet. Kam lexuar q\u00eb mjafton t\u00eb b\u00ebsh ushtrime edhe dy her\u00eb, tre her\u00eb apo kat\u00ebr her\u00eb n\u00eb jav\u00eb&#8230; Po ushtrimet specifike q\u00eb duhet t\u2019i b\u00ebsh patjet\u00ebr \u00e7do dit\u00eb dhe q\u00eb jan\u00eb t\u00eb domosdoshme p\u00ebr organizmin e trupin ton\u00eb, cilat jan\u00eb? Faleminderit. <\/strong><\/p>\n<p><strong><em>Mario instruktor:<\/em><\/strong> &#8211; Pyetja juaj \u00ebsht\u00eb shum\u00eb interesante. Sigurisht q\u00eb ka ushtrime t\u00eb cilat \u00ebsht\u00eb mir\u00eb t\u2019i b\u00ebni \u00e7do dit\u00eb p\u00ebr mir\u00ebqenien tuaj fizike, por edhe sh\u00ebndet\u00ebsore e shpirt\u00ebrore. S\u00eb pari, zgjatja e trupit duhet b\u00ebr\u00eb \u00e7do dit\u00eb, pra, stre\u00e7ingu, ashtu si macet kur ngrihen nga gjumi apo l\u00ebvizin. Mjafton t\u00eb imitoni macen, sidomos kur zgjohet nga gjumi dhe keni b\u00ebr\u00eb stre\u00e7ingun e duhur. Pse jan\u00eb t\u00eb domosdoshme zgjatjet? M\u00eb posht\u00eb do t\u2019ju themi edhe arsyet: P\u00ebr shpin\u00ebn jan\u00eb t\u00eb domosdoshme zgjatjet, sepse presupozohet q\u00eb jeni n\u00eb pun\u00eb, ose n\u00eb shkoll\u00eb dhe q\u00ebndroni shum\u00eb ulur n\u00eb karrige, jo n\u00eb pozicion t\u00eb mir\u00eb. At\u00ebhere, p\u00ebr t\u00eb shmangur d\u00ebmtimet e shpin\u00ebs dhe dhimbjet e saj, duhet t\u00eb b\u00ebni stre\u00e7ingun. Nj\u00eb nga ushtrimet e stre\u00e7ingut \u00ebsht\u00eb: Kapni duart nga mbrapa dhe ngadal\u00eb, zgjatini pas vetes, aq sa t\u00eb mundeni. Merrni frym\u00eb thell\u00eb dhe lironi kok\u00ebn mbrapa. B\u00ebjeni k\u00ebt\u00eb ushtrim t\u00eb pakt\u00ebn tri her\u00eb.<\/p>\n<p>&#8211; M\u00eb pas, b\u00ebni zgjatje p\u00ebr shtyll\u00ebn kurrizore: Q\u00ebndroni n\u00eb gjunj\u00eb, me k\u00ebmb\u00ebt posht\u00eb legenit tuaj. \u00cbsht\u00eb nj\u00eb pozicion q\u00eb ngjan me nj\u00eb pozicion n\u00eb faljen muslimane. Si\u00e7 jeni n\u00eb at\u00eb pozicion, zgjatuni p\u00ebrpara duke palosur trupin af\u00ebr gjunj\u00ebve dhe krah\u00ebt zgjatini p\u00ebrpara, gjersa t\u00eb ndjeni t\u00ebrheqje. M\u00eb pas, ngadal\u00eb, kthehuni n\u00eb pozicionin fillestar.<\/p>\n<p>&#8211; M\u00eb pas b\u00ebni disa ushtrime tip zgjatjeje p\u00ebr barkun. Gjunj\u00ebzohuni s\u00ebrish, vendosni dy duart mbi legenin dhe ngadal\u00eb, shtyjeni legenin p\u00ebrpara. Nd\u00ebrkoh\u00eb q\u00eb b\u00ebni k\u00ebt\u00eb ushtrim, duhet t\u00eb ndjeni nj\u00eb t\u00ebrheqje t\u00eb fort\u00eb n\u00eb pjes\u00ebn e par\u00eb t\u00eb k\u00ebmb\u00ebve dhe n\u00eb pjes\u00ebn posht\u00eb barkut. Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr afro 30 sekonda, merrni frym\u00eb thell\u00eb dhe nxirreni frym\u00ebn ngadal\u00eb, duke u relaksuar.<\/p>\n<p>&#8211; Edhe p\u00ebr qaf\u00ebn mund t\u00eb b\u00ebni disa zgjatje. Duke q\u00ebndruar drejt n\u00eb k\u00ebmb\u00eb, me nj\u00ebr\u00ebn dor\u00eb kapni kok\u00ebn dhe t\u00ebrhiqeni nga ana e djatht\u00eb p\u00ebr shembull, aq sa t\u00eb ndjeni t\u00ebrheqje t\u00eb qaf\u00ebs, nd\u00ebrsa dora tjet\u00ebr q\u00ebndron n\u00eb bel. T\u00eb nj\u00ebjt\u00ebn gj\u00eb b\u00ebni edhe me an\u00ebn e majt\u00eb. Po k\u00ebshtu, mund t\u00eb b\u00ebni p\u00ebrkulje t\u00eb qaf\u00ebs p\u00ebrpara dhe mbrapa kok\u00ebs. B\u00ebjeni k\u00ebt\u00eb 3 her\u00eb ngadal\u00eb, duke marr\u00eb frym\u00eb thell\u00eb dhe duke e nxjerr\u00eb ngadal\u00eb. K\u00ebto jan\u00eb disa ushtrime t\u00eb cilat duhet t\u2019i b\u00ebni patjet\u00ebr \u00e7do dit\u00eb, ashtu si\u00e7 pini ujin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Kam nj\u00eb pyetje q\u00eb ka lidhje me ushtrimet. Kam lexuar q\u00eb mjafton t\u00eb b\u00ebsh ushtrime edhe dy her\u00eb, tre her\u00eb apo kat\u00ebr her\u00eb n\u00eb jav\u00eb&#8230; Po ushtrimet specifike q\u00eb duhet t\u2019i b\u00ebsh patjet\u00ebr \u00e7do dit\u00eb dhe q\u00eb jan\u00eb t\u00eb domosdoshme p\u00ebr organizmin e trupin ton\u00eb, cilat jan\u00eb? Faleminderit. Mario instruktor: &#8211; Pyetja juaj \u00ebsht\u00eb [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[314],"class_list":["post-4658","post","type-post","status-publish","format-standard","hentry","category-instruktori","tag-ushtrime"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4658","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=4658"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4658\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=4658"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=4658"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=4658"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}