– Kam nj\u00eb pyetje n\u00eb lidhje me gjoksin. Q\u00ebkur kam filluar palestr\u00ebn, m\u00eb ka r\u00ebn\u00eb shum\u00eb, m\u00eb \u00ebsht\u00eb zbutur dhe zvog\u00ebluar. A ka ndonj\u00eb ushtrim q\u00eb mund t\u00eb m\u00eb ndihmoj\u00eb ta forcoj, apo ushqim q\u00eb ndikon n\u00eb pamjen e tij? Faleminderit.
\nMario instruktor: – Gjoksi, si\u00e7 e kam th\u00ebn\u00eb dhe her\u00eb t\u00eb tjera, \u00ebsht\u00eb e vetmja gj\u00eb q\u00eb n\u00eb palest\u00ebr d\u00ebmtohet paksa nga ana vizive, ulet volumi, mund t\u00eb squllet, por nuk d\u00ebmtohet nga ana sh\u00ebndet\u00ebsore, p\u00ebr k\u00ebt\u00eb nuk duhet t\u00eb keni merak. Gjoksi dihet q\u00eb nuk ka muskuj dhe ato ligamente q\u00eb e mbajn\u00eb, kur st\u00ebrviteni, b\u00ebjn\u00eb q\u00eb ato t\u00eb lirohen dhe p\u00ebr pasoj\u00eb, gjoksi t\u00eb humbas\u00eb disi volumin e tij, por nuk duhet t\u00eb shqet\u00ebsoheni p\u00ebr k\u00ebt\u00eb, sepse gjoksi, sido t\u00eb jet\u00eb, \u00ebsht\u00eb i bukur p\u00ebr \u00e7do fem\u00ebr, pavar\u00ebsisht form\u00ebs, volumit etj. R\u00ebnd\u00ebsi ka t\u00eb keni nj\u00eb trup t\u00eb rregullt, t\u00eb tonifikuar, t\u00eb sh\u00ebndetsh\u00ebm dhe me format q\u00eb d\u00ebshironi ju. Un\u00eb do t\u2019ju jap disa k\u00ebshilla t\u00eb vogla q\u00eb ta p\u00ebrmir\u00ebsoni pamjen e gjoksit dhe ta ndihmoni q\u00eb t\u00eb mos bjer\u00eb m\u00eb. S\u00eb pari, duhet t\u00eb blini sutjena sportive q\u00eb t\u2019i keni vet\u00ebm p\u00ebr st\u00ebrvitje. Mund\u00ebsisht, merrini nga markat e njohura sepse ato jan\u00eb m\u00eb t\u00eb mira dhe e mbajn\u00eb m\u00eb mir\u00eb gjoksin. M\u00eb mir\u00eb harxhoni disa lek\u00eb m\u00eb shum\u00eb dhe e mbani gjoksin n\u00eb rregull sesa t\u00eb blini sutjena q\u00eb nuk kan\u00eb asnj\u00eb efekt. E dyta, b\u00ebni disa ushtrime q\u00eb jan\u00eb goxha efikase p\u00ebr forcimin e ligamenteve t\u00eb gjoksit, t\u00eb cilat p\u00ebr pasoj\u00eb t\u00eb st\u00ebrvitjes jan\u00eb b\u00ebr\u00eb m\u00eb elastike. B\u00ebni nj\u00eb ushtrim t\u00eb till\u00eb: Vendosini p\u00ebll\u00ebmb\u00ebt e duarve n\u00eb t\u00eb dyja an\u00ebt e gjoksit dhe shtyjini duke u b\u00ebr\u00eb masazh drejt nj\u00ebra-tjetr\u00ebs. B\u00ebjeni k\u00ebt\u00eb, tre her\u00eb nga 12 her\u00eb. Ushtrime t\u00eb mira p\u00ebr gjoksin jan\u00eb dhe ato q\u00eb ushtrohen me vegla n\u00eb palest\u00ebr, q\u00eb besoj e dini shum\u00eb mir\u00eb cilat jan\u00eb. K\u00ebto ushtrime mund t\u2019i b\u00ebni edhe me gira p\u00ebr t\u00eb forcuar kraharorin, gj\u00eb q\u00eb b\u00ebn q\u00eb t\u00eb dal\u00eb m\u00eb n\u00eb pah gjoksi juaj. P\u00ebrsa u p\u00ebrket ushqimeve, konsumoni sa m\u00eb shum\u00eb zarzavate; lakra, brokoli, spinaq etj., sepse luftojn\u00eb estrogjenet q\u00eb marrim p\u00ebrmes disa ushqimeve e t\u00eb cilat ndikojn\u00eb n\u00eb zbutjen e gjoksit. Ajo \u00e7ka duhet t\u00eb b\u00ebni \u00ebsht\u00eb p\u00ebrkujdesja e p\u00ebrditshme p\u00ebr gjoksin dhe trupin n\u00eb p\u00ebrgjith\u00ebsi. Kur b\u00ebni dush, mos ngurroni t\u00eb hidhni pak uj\u00eb t\u00eb ftoht\u00eb n\u00eb pjes\u00ebn e gjoksit, pasi b\u00ebn mir\u00eb n\u00eb fort\u00ebsin\u00eb e tij. <\/p>\n","protected":false},"excerpt":{"rendered":"
– Kam nj\u00eb pyetje n\u00eb lidhje me gjoksin. Q\u00ebkur kam filluar palestr\u00ebn, m\u00eb ka r\u00ebn\u00eb shum\u00eb, m\u00eb \u00ebsht\u00eb zbutur dhe zvog\u00ebluar. A ka ndonj\u00eb ushtrim q\u00eb mund t\u00eb m\u00eb ndihmoj\u00eb ta forcoj, apo ushqim q\u00eb ndikon n\u00eb pamjen e tij? Faleminderit. Mario instruktor: – Gjoksi, si\u00e7 e kam th\u00ebn\u00eb dhe her\u00eb t\u00eb tjera, \u00ebsht\u00eb e […]<\/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-7118","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7118","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=7118"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7118\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=7118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=7118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=7118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}