1. \u00cbsht\u00eb e v\u00ebrtet\u00eb se pa dhimbje nuk arrin gj\u00eb?
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
2. Cila lloj fizkulture \u00ebsht\u00eb m\u00eb e balancuar:
\na. Ecja, ngritja e peshave dhe joga
\nb. Vrapi, ngritja e peshave dhe tenisi
\nc. Vrapi, kik-boksi dhe joga
\nd. Vrapi, ngritja e peshave dhe ecja me bi\u00e7iklet\u00eb. <\/p>\n
3. Ushtrimet e kardios duhen b\u00ebr\u00eb para atyre t\u00eb forc\u00ebs:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
4. Mund t\u00eb jesh m\u00eb n\u00eb form\u00eb duke b\u00ebr\u00eb:
\na. Pazar
\nb. Lar\u00eb rrobat
\nc. Shtyr\u00eb makin\u00ebn q\u00eb kosit barin
\nd. T\u00eb gjitha s\u00eb bashku<\/p>\n
5. Mund t\u00eb jesh m\u00eb n\u00eb form\u00eb duke b\u00ebr\u00eb 30 minuta fizkultur\u00eb rresht, sesa 10 minuta, tre her\u00eb n\u00eb dit\u00eb.
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
6. N\u00ebse luan tenis vet\u00ebm, n\u00eb vend q\u00eb t\u00eb kosit\u00ebsh barin, mund t\u00eb kesh t\u00eb nj\u00ebjtin p\u00ebrfitim, p\u00ebr gjysm\u00ebn e koh\u00ebs.
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
7. Duhet b\u00ebr\u00eb nxemja para \u00e7do ushtrimi dhe ftohja, m\u00eb pas:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
8. \u00c7far\u00eb ritmi zemre duhet t\u00eb keni q\u00ebllim t\u00eb arrini gjat\u00eb st\u00ebrvitjes?
\na. Dyfishin e ritmit normal, n\u00eb \u00e7lodhje
\nb. Trefishin e ritmit normal.
\nc. 50-80% t\u00eb ritmit maksimal t\u00eb zemr\u00ebs suaj
\nd. Asnj\u00ebrin nga m\u00eb lart<\/p>\n
9. Sa uj\u00eb duhet t\u00eb pini para se t\u00eb b\u00ebni fizkultur\u00eb:
\na. 110-220 mililitra
\nb. 350-450 mililitra
\nc. 450-550 mililitra
\nd. 700- 800 mililitra<\/p>\n
10. P\u00ebr rehidratimin, uji \u00ebsht\u00eb gjithnj\u00eb m\u00eb i mir\u00eb sesa pijet sportive
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
11. Flisni me doktorin para se t\u00eb filloni nj\u00eb program st\u00ebrvitjeje, n\u00ebse:
\na. Jeni burr\u00eb mbi t\u00eb 45-tat, ose grua mbi t\u00eb 55-tat.
\nb. Jeni duke marr\u00eb ila\u00e7e.
\nc. Keni presion t\u00eb lart\u00eb t\u00eb gjakut
\nd. T\u00eb gjitha m\u00eb sip\u00ebr, s\u00eb bashku<\/p>\n
12. Ju duhet ta b\u00ebni \u00e7do ushtrim force derisa t\u00eb lodheni dhe ta keni t\u00eb pamundur t\u00eb vazhdoni:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
13. Ju mund t\u00eb synoni pjes\u00eb t\u00eb caktuara t\u00eb trupit, p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
14. Cili ushtrim \u201cmendje-trup\u201d mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb form\u00ebn tuaj?
\na. Joga
\nb. Pilates
\nc. Tai shi
\nd. T\u00eb gjitha m\u00eb lart<\/p>\n
15. \u00cbsht\u00eb m\u00eb mir\u00eb t\u00eb b\u00ebsh st\u00ebrvitje n\u00eb m\u00ebngjes, sesa pasdite, apo dark\u00eb:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
P\u00ebrgjigjet
\n1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja
\nNuk \u00ebsht\u00eb e nevojshme t\u00eb keni dhimbje, p\u00ebr t\u00eb qen\u00eb n\u00eb form\u00eb. N\u00ebse jeni fillestar, merreni shtruar. Pak dhimbje muskujsh \u00ebsht\u00eb normale n\u00eb fillim, pra, nuk ka nevoj\u00eb ta lini fizkultur\u00ebn p\u00ebr k\u00ebt\u00eb, por n\u00ebse keni dhimbje t\u00eb forta, ndalojeni fizkultur\u00ebn derisa dhimbja t\u00eb largohet. N\u00ebse nuk ik\u00ebn, shkoni te doktori, para se ta filloni p\u00ebrs\u00ebri.
\n2. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja
\nEcja, ngritja e peshave dhe joga mund t\u00eb jen\u00eb nj\u00eb plan i balancuar fizkulture, sepse i kan\u00eb brenda t\u00eb tre tipet e ndryshme t\u00eb ushtrimeve: Aerobi\/kardio (ecja), ushtrimet e forc\u00ebs (ngritja e peshave) dhe ushtrimet e elasticitetit (joga). Q\u00eb t\u00eb treja jan\u00eb t\u00eb r\u00ebnd\u00ebsishme. Ushtrimet aerobike apo \u201ckardio\u201d (ecja, vrapi, bi\u00e7ikleta, noti, tenisi, basketbolli) nxisin fuqin e zemr\u00ebs dhe mushk\u00ebrive. Ushtrimet e forc\u00ebs apo \u201crezistenc\u00ebs\u201d (ngritja e peshave, ato me llastik, etj.), t\u00eb ndihmojn\u00eb t\u2019i mbash muskujt dhe kockat e fuqishme edhe me balancimin e koordinimin. Ushtrimet e elasticitetit (joga, shtriqja, tai shi) t\u00eb ndihmojn\u00eb t\u00eb p\u00ebrmir\u00ebsosh gam\u00ebn e l\u00ebvizjes dhe reduktojn\u00eb rrezikun e d\u00ebmtimeve.
\n3. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja
\nNuk ka rregull p\u00ebr ushtrimet e kardios dhe t\u00eb forc\u00ebs, por mund t\u00eb ndryshoj\u00eb kjo n\u00ebse keni nj\u00eb q\u00ebllim specifik n\u00eb mendje. N\u00ebse q\u00ebllimi juaj kryesor \u00ebsht\u00eb rezistenca, b\u00ebni kardion n\u00eb fillim. N\u00ebse doni t\u00eb forconi muskujt, ose t\u00eb digjni kalorit\u00eb, at\u00ebhere b\u00ebni n\u00eb fillim ushtrimet e rezistenc\u00ebs. Kjo i jep trupit tuaj energjin\u00eb p\u00ebr t\u2019u p\u00ebrqendruar n\u00eb q\u00ebllimin kryesor. M\u00eb e r\u00ebnd\u00ebsishmja \u00ebsht\u00eb t\u00eb b\u00ebni mjaft nga t\u00eb dyja llojet e fizkultur\u00ebs \u00e7do jav\u00eb.
\n4. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja
\nLajme t\u00eb k\u00ebqija p\u00ebr ato, t\u00eb cilave u p\u00eblqen pazari. Kur b\u00ebni pazar, apo vini lavatri\u00e7en, zemra juaj nuk punon m\u00eb shpejt, as frym\u00ebmarrja nuk v\u00ebshtir\u00ebsohet, prandaj k\u00ebto aktivitete nuk llogariten si \u201cfizkultur\u00eb\u201d. Di\u00e7ka si shtyrja e makin\u00ebs q\u00eb kosit barin, mund t\u00eb konsiderohet si nj\u00eb ushtrim me intensitet mesatar, n\u00ebse e b\u00ebn p\u00ebr 10 minutua apo m\u00eb shum\u00eb. \u00c7far\u00eb quajm\u00eb intensitet mesatar? Kur mund t\u00eb flas\u00ebsh, por nuk mund t\u00eb k\u00ebndosh fjal\u00ebt e k\u00ebng\u00ebs t\u00ebnde t\u00eb preferuar. Intensitet i fort\u00eb quhet kur merr frym\u00eb me v\u00ebshtir\u00ebsi dhe nuk mund t\u00eb flas\u00ebsh m\u00eb shum\u00eb se dy-tre fjal\u00eb nj\u00ebher\u00ebsh.
\n5. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja
\nK\u00ebshillohet t\u00eb b\u00ebni t\u00eb pakt\u00ebn 150 minuta aktivitet fizik kardio, me intensitet t\u00eb moderuar apo mesatar n\u00eb jav\u00eb, ose 75 minuta me intensitet t\u00eb fort\u00eb, ose nj\u00eb kombinim i t\u00eb dyjave. \u00cbsht\u00eb mir\u00eb t\u00eb b\u00ebsh nga pak fizkultur\u00eb gjat\u00eb dit\u00ebs, por jo m\u00eb pak se 10 minuta. Ata q\u00eb vuajn\u00eb nga s\u00ebmundjet, ose njer\u00ebzit mbi 45 vje\u00e7, duket t\u00eb flasin me doktorin para se t\u00eb fillojn\u00eb nj\u00eb program fizkulture.
\n6. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja
\nMe ushtrime m\u00eb intensive, ju mund t\u00eb keni t\u00eb nj\u00ebjtin p\u00ebrfitim, p\u00ebr gjysm\u00ebn e koh\u00ebs. Kjo p\u00ebrfshin vrapin, notin kur i bie pishin\u00ebs me pash, ecjen shpejt me bi\u00e7iklet\u00eb, tenisin apo basketbollin, ose ndonj\u00eb sport tjet\u00ebr q\u00eb p\u00ebrfshin shum\u00eb vrap.
\n7. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja
\nShum\u00eb njer\u00ebz nuk i b\u00ebjn\u00eb nxemjen dhe m\u00eb pas ftohjen, pas ushtrimeve fizkulturore, por ato duhen kryer. Nj\u00eb periudh\u00eb nxemjeje me ushtrime t\u00eb lehta aerobike, q\u00eb e rrisin lehtas ritmin e zemr\u00ebs dhe frym\u00ebmarrjes, mund t\u2019i p\u00ebrgatis\u00eb muskujt dhe t\u00eb t\u00eb ndihmoj\u00eb t\u00eb parandalosh d\u00ebmtimet e tyre. Nj\u00eb ecje e shpejt\u00eb, ose nj\u00eb ecje me bi\u00e7iklet\u00eb, 5-10 minuta, apo derisa fillon t\u00eb djersitesh, jan\u00eb t\u00eb mjaftueshme p\u00ebr nxemjen. Periudha e ftohjes e ndihmon trupin tuaj t\u00eb marr\u00eb veten nga ushtrimet. P\u00ebr ftohjen, thjesht vazhdoni at\u00eb q\u00eb po b\u00ebnit, por me nj\u00eb intensitet m\u00eb t\u00eb vog\u00ebl. Ajo p\u00ebrfshin edhe shtriqje t\u00eb but\u00eb p\u00ebr t\u00eb dekontraktuar muskujt, tendinat dhe ligamentet, p\u00ebr t\u00eb parandaluar dhimbjet dhe d\u00ebmtimet. Specialist\u00ebt k\u00ebshillojn\u00eb 5-10 minuta ftohje muskujsh.
\n8. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja
\nJu do t\u00eb merrni m\u00eb shum\u00eb p\u00ebrfitime kur arrini 50-80% t\u00eb ritmit tuaj maksimal t\u00eb zemr\u00ebs. P\u00ebr ta gjetur se cili \u00ebsht\u00eb ritmi juaj maksimal, zbrisni mosh\u00ebn tuaj nga 220-a. Q\u00ebllimi juaj \u00ebsht\u00eb t\u00eb arrini 50-85% t\u00eb atij numri. P\u00ebr t\u00eb matur ritmin e zemr\u00ebs, apo pulsin, vini gishtat n\u00eb arterien e ky\u00e7it t\u00eb dor\u00ebs, ose anash qaf\u00ebs dhe masni rrahjet brenda nj\u00eb minut\u00eb, ose n\u00eb gjysm\u00eb minute dhe shum\u00ebzojeni p\u00ebr dy. Ky \u00ebsht\u00eb ritmi i zemr\u00ebs suaj.
\n9. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja
\n\u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb jeni t\u00eb hidratuar para dhe gjat\u00eb ushtrimeve. Kini parasysh se l\u00ebngjeve, u duhet pak koh\u00eb t\u00eb l\u00ebvizin n\u00ebp\u00ebr sistemin tuaj. Pini afro 700 mililitra uj\u00eb dy-tre or\u00eb para se t\u00eb b\u00ebni fizkultur\u00eb dhe 250 mililitra, afro 25 minuta para se t\u00eb filloni. Pini afro 200 mililitra uj\u00eb \u00e7do 10-20 minuta gjat\u00eb fizkultur\u00ebs.
\n10. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja
\nUji \u00ebsht\u00eb zakonisht m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u2019u rehidratuar, ve\u00e7an\u00ebrisht p\u00ebr shumic\u00ebn e njer\u00ebzve q\u00eb b\u00ebjn\u00eb ushtrime normale, t\u00eb p\u00ebrditshme, por n\u00ebse ju b\u00ebni sport t\u00eb fuqish\u00ebm p\u00ebr m\u00eb shum\u00eb se nj\u00eb or\u00eb, pijet sportive mund t\u00eb jen\u00eb po aq t\u00eb mira, ose edhe m\u00eb mir\u00eb. Ato t\u00eb japin energji n\u00eb form\u00ebn e karbohidrateve dhe z\u00ebvend\u00ebsojn\u00eb krip\u00ebrat minerale q\u00eb humbasin gjat\u00eb djersitjes. Kjo t\u00eb ndihmon t\u00eb b\u00ebsh ushtrime p\u00ebr nj\u00eb koh\u00eb m\u00eb t\u00eb gjat\u00eb.
\n11. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja
\nJeni gati t\u00eb filloni st\u00ebrvitjen. Shk\u00eblqyesh\u00ebm, vet\u00ebm k\u00ebshillohuni m\u00eb par\u00eb me doktorin. Kjo \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme n\u00ebse jeni mbi t\u00eb 45-tat (burr\u00eb) dhe mbi t\u00eb 55-tat (grua), n\u00ebse jeni duke marr\u00eb ila\u00e7e nga mjeku, apo keni probleme sh\u00ebndeti, si p\u00ebr shembull, s\u00ebmundje zemre, diabet, apo artrit. Gjithashtu konsultohuni me doktorin n\u00ebse keni pasur marrje mendsh, marrje fryme, apo dhimbje n\u00eb gjoks, qaf\u00eb, nofull, krah\u00eb, apo zona t\u00eb tjera.
\n12. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja
\nKryerja e ushtrimeve t\u00eb forc\u00ebs derisa nuk mundesh m\u00eb, \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb forcuar dhe tonifikuar muskujt. N\u00ebse jeni duke ngritur pesha, apo duke p\u00ebrdorur makina me pesha, apo me elastik\u00eb, filloni me nj\u00eb set prej 8-12 ushtrime dhe pastaj vazhdoni me t\u00eb tjerat. Kur t\u2019i keni b\u00ebr\u00eb k\u00ebto 12 ushtrime pa lodhje, ju mund ta ngrini paksa pesh\u00ebn. Sigurohuni q\u00eb t\u2019i ngrini peshat ngadal\u00eb dhe n\u00eb m\u00ebnyr\u00ebn e duhur, kur t\u00eb b\u00ebni ushtrimet e forc\u00ebs, sepse teknikat e gabuara mund t\u00eb shkaktojn\u00eb d\u00ebmtime.
\n13. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja
\nDob\u00ebsimi n\u00eb pjes\u00eb t\u00eb caktuara t\u00eb trupit \u00ebsht\u00eb nj\u00eb mit. Ju nuk mund t\u00eb synoni pjes\u00eb t\u00eb caktuara t\u00eb trupit. P\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb pesh\u00eb dhe pak\u00ebsuar dhjamin n\u00eb nj\u00eb zon\u00eb t\u00eb caktuar, duhet t\u00eb b\u00ebni aktivitet t\u00eb rregullt fizik, q\u00eb vepron n\u00eb t\u00eb gjith\u00eb trupin.
\n14. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja
\nShum\u00eb ushtrime \u201cmendje-trup\u201d dihet se p\u00ebrmir\u00ebsojn\u00eb elasticitetin, fuqin\u00eb dhe ekuilibrin e trupit. Shumica prej tyre mund t\u00eb p\u00ebrmir\u00ebsojn\u00eb edhe form\u00ebn tuaj. Ka shum\u00eb lloje joge dhe disa prej tyre, p\u00ebrfshijn\u00eb ushtrime intensive. Shumica e ushtrimeve Pilates p\u00ebrfshijn\u00eb edhe ushtrime force t\u00eb fuqishme, nd\u00ebrsa tai shi p\u00ebrmir\u00ebson shkatht\u00ebsin\u00eb, funksionimin e zemr\u00ebs dhe form\u00ebn, n\u00eb p\u00ebrgjith\u00ebsi. Mendoni t\u2019i p\u00ebrfshini k\u00ebto ushtrime n\u00eb nxemje apo ftohje.
\n15. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja
\nCila \u00ebsht\u00eb koha m\u00eb e mir\u00eb p\u00ebr t\u2019u st\u00ebrvitur? Cilado q\u00eb mund t\u00eb b\u00ebhet pjes\u00eb e rutin\u00ebs suaj t\u00eb rregullt. Studimet kan\u00eb treguar se trupi i p\u00ebrshtatet \u00e7do lloj kohe t\u00eb dit\u00ebs. Disa studime thon\u00eb se performanca fizike arrin kulmin von\u00eb pasdite, disa t\u00eb tjera sugjerojn\u00eb se fizkultura e m\u00ebngjesit mund t\u00eb t\u00eb ndihmoj\u00eb t\u00eb flesh m\u00eb mir\u00eb. Gj\u00ebja m\u00eb e r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb zgjidhni nj\u00eb moment t\u00eb dit\u00ebs q\u00eb ju p\u00ebrshtatet m\u00eb shum\u00eb, p\u00ebr t\u2019i b\u00ebr\u00eb ushtrimet rregullisht. <\/p>\n","protected":false},"excerpt":{"rendered":"
1. \u00cbsht\u00eb e v\u00ebrtet\u00eb se pa dhimbje nuk arrin gj\u00eb? a. E v\u00ebrtet\u00eb b. G\u00ebnjesht\u00ebr 2. Cila lloj fizkulture \u00ebsht\u00eb m\u00eb e balancuar: a. Ecja, ngritja e peshave dhe joga b. Vrapi, ngritja e peshave dhe tenisi c. Vrapi, kik-boksi dhe joga d. Vrapi, ngritja e peshave dhe ecja me bi\u00e7iklet\u00eb. 3. Ushtrimet e kardios […]<\/p>\n","protected":false},"author":5,"featured_media":7647,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-test"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7646","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=7646"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/7646\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/7647"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=7646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=7646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=7646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}