{"id":4718,"date":"2014-10-24T20:00:15","date_gmt":"2014-10-24T18:00:15","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=4718"},"modified":"2014-10-24T12:44:33","modified_gmt":"2014-10-24T10:44:33","slug":"si-te-forcoj-muskujt-e-shpines-e-te-shpetoj-nga-dhimbjet","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/10\/si-te-forcoj-muskujt-e-shpines-e-te-shpetoj-nga-dhimbjet\/","title":{"rendered":"Si t\u00eb forcoj muskujt e shpin\u00ebs e t\u00eb shp\u00ebtoj nga dhimbjet?"},"content":{"rendered":"<p><strong>&#8211; Kam nj\u00eb pyetje p\u00ebr instruktorin. M\u00eb dhemb shum\u00eb shpina. Kam b\u00ebr\u00eb vizit\u00eb, por m\u00eb kan\u00eb th\u00ebn\u00eb q\u00eb e kam nga q\u00ebndrimi i keq si n\u00eb t\u00eb ulur, si n\u00eb ecje. B\u00ebj her\u00eb pas here ushtrime fizike, por n\u00eb kushte sht\u00ebpie, sepse s\u2019kam mund\u00ebsi t\u00eb shkoj n\u00eb palest\u00ebr. A mund t\u00eb m\u00eb thoni disa ushtrime q\u00eb t\u00eb forcoj shpin\u00ebn? Faleminderit. <\/strong><\/p>\n<p><strong><em>Mario, instruktor:<\/em><\/strong> &#8211; Q\u00ebndrimi i \u00e7donj\u00ebrit prej nesh si ulur, ashtu edhe n\u00eb k\u00ebmb\u00eb apo kur ecim, ndikon shum\u00eb n\u00eb fizikun ton\u00eb, sidomos te muskujt e shpin\u00ebs. N\u00ebse ju mbani nj\u00eb q\u00ebndrim t\u00eb keq para kompjuterit apo n\u00eb t\u00eb ecur, pasojat do t\u2019i vuani me dhimbje shpine dhe t\u00eb qaf\u00ebs n\u00eb vazhdim. M\u00eb posht\u00eb, do t\u2019ju tregoj disa ushtrime q\u00eb mund t\u2019i b\u00ebni edhe n\u00eb zyr\u00eb n\u00ebse keni mund\u00ebsi, nd\u00ebrsa n\u00eb sht\u00ebpi mund t\u2019i b\u00ebni \u00e7do dit\u00eb, pa problem. Ushtrimi i par\u00eb b\u00ebhet n\u00eb karrige. Uluni n\u00eb an\u00eb t\u00eb karriges me k\u00ebmb\u00ebt e mb\u00ebshtetura n\u00eb dysheme, krah\u00ebt anash, shpin\u00ebn drejt dhe pa e mb\u00ebshtetur n\u00eb karrige. Ashtu si\u00e7 jeni, p\u00ebrkuluni ngadal\u00eb p\u00ebrpara, me shpin\u00ebn drejt dhe krah\u00ebt anash. Ngrijini krah\u00ebt n\u00eb lart\u00ebsin\u00eb e shpatullave. Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr 15 sekonda dhe rikthehuni n\u00eb pozicionin fillestar. Ky ushtrim b\u00ebhet me 5-6 l\u00ebvizje. Ushtrimi i dyt\u00eb: Q\u00ebndroni po ulur n\u00eb an\u00eb t\u00eb karriges si tek ushtrimi i par\u00eb, duke mbajtur trupin drejt dhe ngrini nj\u00eb dor\u00eb lart. P\u00ebrkuluni leht\u00eb para dhe l\u00ebreni kok\u00ebn e krah\u00ebt tuaj t\u00eb varen drejt dyshemes\u00eb, duke zgjatur shpin\u00ebn dhe qaf\u00ebn. Num\u00ebroni 10 sekonda duke b\u00ebr\u00eb zgjatjen dhe pastaj, kthehuni n\u00eb pozicionin fillestar.<\/p>\n<p>&#8211; Ushtrimi i tret\u00eb ka t\u00eb b\u00ebj\u00eb me forcimin e legenit, q\u00eb ndihmon edhe pjes\u00ebn e shpin\u00ebs sepse te forcimi i muskujve t\u00eb shpin\u00ebs ndikojn\u00eb edhe muskuj t\u00eb tjer\u00eb, prandaj duhen ushtruar t\u00eb gjith\u00eb ata muskuj q\u00eb kan\u00eb lidhje me shpin\u00ebn, q\u00eb kjo e fundit t\u00eb funksionoj\u00eb mir\u00eb dhe t\u00eb mos ket\u00eb dhimbje. Pozicionohuni n\u00eb dysheme me duar dhe gjunj\u00eb duke e mbajtur shpin\u00ebn drejt. Ngrini ngadal\u00eb shpin\u00ebn tuaj n\u00eb form\u00eb harku p\u00ebr t\u00eb zgjatur kurrizin, duke mbledhur muskujt e vitheve dhe t\u00eb barkut. Mbajeni pozicionin p\u00ebr 15 sekonda dhe pastaj kthehuni n\u00eb pozicionin fillestar. N\u00ebse nuk jeni t\u00eb qart\u00eb n\u00eb k\u00ebt\u00eb ushtrim, kujtoni macen se si shtriqet kur zgjohet nga gjumi dhe do ta keni t\u00eb leht\u00eb ta kryeni ushtrimin. P\u00ebrs\u00ebriteni 5 her\u00eb. Dhe dalim tek ushtrimi i mesit: Pozicionohuni n\u00eb dysheme me duar dhe gjunj\u00eb duke e mbajtur shpin\u00ebn drejt. Ngrini ngadal\u00eb nj\u00ebrin krah dhe ndiqeni me sy sa t\u00eb mundeni. Rikthehuni n\u00eb pozicionin fillestar dhe p\u00ebrs\u00ebritni l\u00ebvizjen me krahun tjet\u00ebr. K\u00ebt\u00eb ushtrim b\u00ebjeni nga 10-15 her\u00eb. Nj\u00eb ushtrim tjet\u00ebr \u00ebsht\u00eb dhe stabilizimi i shpin\u00ebs: pozicionohuni p\u00ebrs\u00ebri n\u00eb dysheme me duar dhe gjunj\u00eb, duke e mbajtur shpin\u00ebn drejt. Fillojeni ushtrimin duke ngritur leht\u00eb krahun e djatht\u00eb e k\u00ebmb\u00ebn e majt\u00eb dhe shtrijini. Kthehuni n\u00eb pozicionin fillestar dhe p\u00ebrs\u00ebriteni k\u00ebt\u00eb gj\u00eb edhe me krahun e majt\u00eb dhe k\u00ebmb\u00ebn e djatht\u00eb. Ky ushtrim b\u00ebhet 5-10 her\u00eb l\u00ebvizje p\u00ebr secil\u00ebn. Vazhdojm\u00eb ushtrimin me tendosjen e muskujve t\u00eb barkut. Shtrihuni n\u00eb shpin\u00eb me k\u00ebmb\u00ebt e mb\u00ebshtetura n\u00eb dysheme n\u00eb gjer\u00ebsin\u00eb e shpatullave. Vendosini krah\u00ebt kryq\u00ebzuar n\u00eb kraharor. Ngrijeni ngadal\u00eb kok\u00ebn dhe supet n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb zgjatni shpin\u00ebn. Mbajeni k\u00ebt\u00eb pozicion p\u00ebr 15 sekonda e pastaj kthehuni n\u00eb pozicionin fillestar. Ky ushtrim p\u00ebrs\u00ebritet 10-15 her\u00eb. K\u00ebto ishin disa nga ushtrimet p\u00ebr shpin\u00ebn, q\u00eb po t\u2019i kryeni n\u00eb rregull, do t\u00eb shikoni ndryshime shum\u00eb shpejt. Kuptohet, n\u00ebse k\u00ebto ushtrime shoq\u00ebrohen dhe me nj\u00eb q\u00ebndrim t\u00eb rregullt si n\u00eb t\u00eb ulur, ashtu edhe n\u00eb ecje.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Kam nj\u00eb pyetje p\u00ebr instruktorin. M\u00eb dhemb shum\u00eb shpina. Kam b\u00ebr\u00eb vizit\u00eb, por m\u00eb kan\u00eb th\u00ebn\u00eb q\u00eb e kam nga q\u00ebndrimi i keq si n\u00eb t\u00eb ulur, si n\u00eb ecje. B\u00ebj her\u00eb pas here ushtrime fizike, por n\u00eb kushte sht\u00ebpie, sepse s\u2019kam mund\u00ebsi t\u00eb shkoj n\u00eb palest\u00ebr. A mund t\u00eb m\u00eb thoni disa ushtrime [&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":[],"class_list":["post-4718","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4718","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=4718"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/4718\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=4718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=4718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=4718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}