– I lexoj gjithmon\u00eb shkrimet tek instruktori, ndaj doja t\u00eb dija se cilat jan\u00eb ushtrimet m\u00eb t\u00eb mira p\u00ebr t\u00eb parandaluar osteoporoz\u00ebn? M\u00eb thoni disa prej tyre, q\u00eb t\u00eb mund ta shmang k\u00ebt\u00eb s\u00ebmundje. Faleminderit.
\nMario instruktor: – Pyetja juaj do ishte m\u00eb mir\u00eb q\u00eb t\u2019u drejtohej mjek\u00ebve, megjithat\u00eb un\u00eb me ndihm\u00ebn e tyre, po ju jap k\u00ebt\u00eb p\u00ebrgjigje: Ushtrimet m\u00eb t\u00eb mira q\u00eb ulin rrezikun e zhvillimit t\u00eb osteoporoz\u00ebs jan\u00eb ushtrimet e rregullta, si\u00e7 \u00ebsht\u00eb ecja, vrapi ose k\u00ebrcimi, si dhe ushtrimet e rezistenc\u00ebs. Ushtrime t\u00eb tilla, si\u00e7 jan\u00eb t\u00eb notuarit dhe \u00e7iklizmi, ndihmojn\u00eb n\u00eb p\u00ebrmir\u00ebsimin e sistemit kardiovaskular dhe n\u00eb forcimin e muskujve, por nuk jan\u00eb efektive n\u00eb parandalimin e osteoporoz\u00ebs, si\u00e7 jan\u00eb ushtrimet e ngritjes s\u00eb peshave. Ushtrimet e mbajtjes s\u00eb peshave jan\u00eb ushtrime q\u00eb b\u00ebhen kur jeni mbi shputat tuaja. Sipas studimeve, ushtrimet e ngritjes s\u00eb peshave q\u00eb kan\u00eb nj\u00eb impakt t\u00eb lart\u00eb (p\u00ebr shembull, aerobia, vrapi dhe k\u00ebrcimi) kan\u00eb nj\u00eb efekt m\u00eb fitimprur\u00ebs n\u00eb forcimin e kockave sesa ushtrimet me impakt t\u00eb ul\u00ebt (si\u00e7 \u00ebsht\u00eb p\u00ebr shembull, ecja). Gjithashtu, trajtimet e forc\u00ebs (rezistenc\u00ebs) p\u00ebrfshijn\u00eb ngritjen e peshave te krah\u00ebt ose k\u00ebmb\u00ebt. Trajnimet e forc\u00ebs ndihmojn\u00eb n\u00eb p\u00ebrmir\u00ebsimin e sh\u00ebndetit t\u00eb kockave dhe n\u00eb tendosjen e muskujve. Nd\u00ebrkoh\u00eb q\u00eb trupi p\u00ebrshtatet me \u00e7do nivel, ju do t\u00eb keni nevoj\u00eb q\u00eb t\u00eb rrisni rezistenc\u00ebn p\u00ebr t\u00eb vazhduar me forcimin e muskujve. Mir\u00eb do t\u00eb ishte t\u00eb bisedonit me nj\u00eb mjek ose fizioterapist p\u00ebrpara fillimit t\u00eb ushtrimeve t\u00eb rezistenc\u00ebs.
\n– Duhet t\u00eb dini se n\u00ebse nuk jeni n\u00eb form\u00eb ose keni probleme mjek\u00ebsore, ju duhet t\u00eb kontrolloheni me doktorin p\u00ebrpara se t\u00eb filloni nj\u00eb regjim ushtrimesh. Pothuajse \u00e7donjeri duhet t\u00eb p\u00ebrfitoj\u00eb nga ushtrimet e peshave dhe t\u00eb rezistenc\u00ebs, por n\u00ebse nuk jeni familjarizuar me k\u00ebto, duke filluar me t\u00eb ushtruarit n\u00eb nivel t\u00eb ul\u00ebt dhe duke vazhduar n\u00eb ato me nj\u00eb nivel m\u00eb t\u00eb lart\u00eb, ky do t\u00eb ishte nj\u00eb fillim i mir\u00eb. Nese nuk jeni t\u00eb sigurt\u00eb, k\u00ebrkoni k\u00ebshilla profesionale.<\/p>\n","protected":false},"excerpt":{"rendered":"
– I lexoj gjithmon\u00eb shkrimet tek instruktori, ndaj doja t\u00eb dija se cilat jan\u00eb ushtrimet m\u00eb t\u00eb mira p\u00ebr t\u00eb parandaluar osteoporoz\u00ebn? M\u00eb thoni disa prej tyre, q\u00eb t\u00eb mund ta shmang k\u00ebt\u00eb s\u00ebmundje. Faleminderit. Mario instruktor: – Pyetja juaj do ishte m\u00eb mir\u00eb q\u00eb t\u2019u drejtohej mjek\u00ebve, megjithat\u00eb un\u00eb me ndihm\u00ebn e tyre, po […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90,836],"tags":[],"class_list":["post-8779","post","type-post","status-publish","format-standard","hentry","category-instruktori","category-komunikoni-me-njeri-tjetrin-2"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/8779","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=8779"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/8779\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=8779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=8779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=8779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}