{"id":9855,"date":"2015-06-30T19:00:05","date_gmt":"2015-06-30T17:00:05","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=9855"},"modified":"2015-06-30T12:27:42","modified_gmt":"2015-06-30T10:27:42","slug":"ke-dhimbje-gjunjesh-ja-ushtrimet-qe-mund-te-te-ndihmojne","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2015\/06\/ke-dhimbje-gjunjesh-ja-ushtrimet-qe-mund-te-te-ndihmojne\/","title":{"rendered":"Ke dhimbje gjunj\u00ebsh? Ja, ushtrimet q\u00eb mund t\u00eb t\u00eb ndihmojn\u00eb!"},"content":{"rendered":"

 <\/p>\n

Pse duhet t\u00eb b\u00ebni ushtrime p\u00ebr gjunj\u00ebt? N\u00ebse ju keni ndonj\u00eb d\u00ebmtim n\u00eb gju, mund t\u00eb keni frik\u00eb se ushtrimet do t\u00eb shkaktojn\u00eb m\u00eb shum\u00eb d\u00ebmtim ose dhimbje, por n\u00eb fakt, vlen e kund\u00ebrta: Forcimi i muskujve q\u00eb mbajn\u00eb gjurin dhe ruajtja e elasticitetit t\u00eb tyre \u00ebsht\u00eb m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb parandaluar d\u00ebmtime t\u00eb m\u00ebtejshme. Fillojini ushtrimet ngadal\u00eb dhe shtojeni intensitetin me kalimin e koh\u00ebs. Disa dhimbje muskujsh jan\u00eb normale kur b\u00ebn fizkultur\u00eb, por ju nuk duhet t\u00eb ndjeni dhimbje t\u00eb mprehta, sidomos n\u00eb gju. N\u00ebse keni dhimbje t\u00eb tilla, ndaloni dhe flisni me doktorin tuaj.<\/em><\/strong><\/p>\n

 <\/p>\n

    \n
  1. B\u00ebni nxemjen<\/strong><\/li>\n<\/ol>\n

    Shtriqja e muskujve i ndihmon gjunj\u00ebt t\u00eb punojn\u00eb m\u00eb mir\u00eb. B\u00ebni nj\u00eb lloj nxemjeje para se t\u00eb b\u00ebni shtriqjen. Ju mund t\u00eb b\u00ebni 5 minuta bi\u00e7iklet\u00eb (statike), 2 minuta ecje t\u00eb shpejt\u00eb, t\u00eb shoq\u00ebruar me l\u00ebvizjen e krah\u00ebve, ose t\u00eb b\u00ebni 15-20 pompa pas murit, t\u00eb shoq\u00ebruar me ngritje t\u00eb kofsh\u00ebs nga pas. Kjo do t\u2019ju ndihmoj\u00eb t\u00eb p\u00ebrfitoni m\u00eb shum\u00eb nga st\u00ebrvitja dhe t\u00eb pak\u00ebsoni rrezikun e d\u00ebmtimeve.<\/p>\n

     <\/p>\n

      \n
    1. Ngritja e k\u00ebmb\u00ebs s\u00eb shtrir\u00eb<\/strong><\/li>\n<\/ol>\n

      N\u00ebse gjuri juaj \u00ebsht\u00eb me probleme, fillojeni seanc\u00ebn e st\u00ebrvitjes me nj\u00eb ushtrim forcimi t\u00eb muskulit kuadriceps, i cili ndodhet n\u00eb pjes\u00ebn e p\u00ebrparme t\u00eb kofsh\u00ebs. Kjo l\u00ebvizje b\u00ebn q\u00eb gjuri t\u00eb sforcohet vet\u00ebm pak ose fare. P\u00ebrthyejeni gjurin dhe mb\u00ebshteteni shput\u00ebn e k\u00ebmb\u00ebs n\u00eb tok\u00eb. K\u00ebmb\u00ebn tjet\u00ebr mbajeni drejt dhe ngrijeni deri n\u00eb lart\u00ebsin\u00eb e gjurit t\u00eb k\u00ebmb\u00ebs tjet\u00ebr. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim 10-15 her\u00eb, me tre sete.<\/p>\n

       <\/p>\n

        \n
      1. P\u00ebrkulja e muskujve t\u00eb k\u00ebmb\u00ebs<\/strong><\/li>\n<\/ol>\n

        B\u00ebhet fjal\u00eb p\u00ebr muskujt n\u00eb pjes\u00ebn e pasme t\u00eb kofsh\u00ebve. Shtrihuni me bark t\u00eb mb\u00ebshtetur mbi nj\u00eb dyshek dhe afrojeni ngadal\u00eb thembr\u00ebn e k\u00ebmb\u00ebs sa m\u00eb af\u00ebr t\u00eb pasmeve. Mbajeni n\u00eb at\u00eb pozicion. B\u00ebni 3 sete ushtrimesh, me nga 15 secili. Ju mund ta b\u00ebni k\u00ebt\u00eb ushtrim edhe n\u00eb k\u00ebmb\u00eb, nd\u00ebrkoh\u00eb q\u00eb mbaheni te nj\u00eb karrige. N\u00ebse ky ushtrim ju duket i leht\u00eb, mund t\u00eb shtoni pesha n\u00eb ky\u00e7, duke e shtuar pesh\u00ebn gradualisht, nga 0.5 kg n\u00eb 1.5 e m\u00eb pas, n\u00eb 2.5 kg pesh\u00eb.<\/p>\n

         <\/p>\n

          \n
        1. Ngritja e k\u00ebmb\u00ebs prapa<\/strong><\/li>\n<\/ol>\n

          Shtrihuni n\u00eb bark me k\u00ebmb\u00ebt e shtrira drejt. Shtr\u00ebngoni muskujt e t\u00eb pasmeve dhe ngrijeni nj\u00ebr\u00ebn k\u00ebmb\u00eb t\u00eb shtrir\u00eb drejt lart, sa t\u00eb mundeni. Mbajeni k\u00ebshtu 3-5 sekonda, uleni k\u00ebmb\u00ebn dhe p\u00ebrs\u00ebriteni l\u00ebvizjen. B\u00ebni 10-15 ushtrime t\u00eb tilla dhe nd\u00ebrroni k\u00ebmb\u00eb. Me kalimin e koh\u00ebs, n\u00ebse ju duket ushtrim i thjesht\u00eb, ju mund t\u2019i shtoni pesha k\u00ebmb\u00ebs. Nuk duhet t\u00eb ndjeni dhimbje mesi. N\u00ebse ndjeni dhimbje, kufizoni lart\u00ebsin\u00eb e ngritjes s\u00eb k\u00ebmb\u00ebs. N\u00ebse keni prap\u00eb dhimbje, ndaleni ushtrimin dhe flisni me doktorin.<\/p>\n

           <\/p>\n

            \n
          1. Ulje e mb\u00ebshtetur pas murit<\/strong><\/li>\n<\/ol>\n

            Uljet gali\u00e7, mb\u00ebshtetur pas murit, jan\u00eb ushtrime q\u00eb forcojn\u00eb muskujt e k\u00ebmb\u00ebve. P\u00ebr t\u2019i realizuar, q\u00ebndroni me shpin\u00eb mb\u00ebshtetur pas murit, me k\u00ebmb\u00ebt e hapura sa gjer\u00ebsia e supeve. P\u00ebrkulni ngadal\u00eb k\u00ebmb\u00ebt dhe rr\u00ebshqisni p\u00ebrgjat\u00eb murit, duke e mbajtur kurrizin dhe legenin t\u00eb pashk\u00ebputur me t\u00eb. Q\u00ebndroni k\u00ebshtu 5-10 sekonda. Mos i p\u00ebrkulni k\u00ebmb\u00ebt shum\u00eb, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos d\u00ebmtoni gjunj\u00ebt. N\u00ebse ndjeni presion, apo bezdi n\u00eb gjunj\u00eb, rregullojeni pozicionin. P\u00ebrs\u00ebriteni ushtrimin dhe p\u00ebrpiquni ta mbani k\u00ebt\u00eb pozicion disa sekonda m\u00eb shum\u00eb her\u00ebt e tjera.<\/p>\n

             <\/p>\n

              \n
            1. Ngritje n\u00eb maj\u00eb t\u00eb gishtave<\/strong><\/li>\n<\/ol>\n

              Q\u00ebndroni p\u00ebrpara shpin\u00ebs s\u00eb nj\u00eb karrigeje t\u00eb q\u00ebndrueshme. Nj\u00eb pik\u00eb tjet\u00ebr mb\u00ebshtetjeje mund t\u00eb jet\u00eb shpinorja e nj\u00eb kolltuku, ose hekurat e murit n\u00eb palest\u00ebr. Ju mund ta b\u00ebni k\u00ebt\u00eb ushtrim edhe te shkall\u00ebt, duke u mbajtur te parmaku i tyre, nd\u00ebrkoh\u00eb q\u00eb thembrat jan\u00eb jasht\u00eb. Ngadal\u00eb, ngrijini thembrat sa m\u00eb lart t\u00eb mundeni e pastaj ulini. B\u00ebni tre sete me nga 10-15 ushtrime. N\u00ebse ky ushtrim ju duket i leht\u00eb, ngrijeni nj\u00ebr\u00ebn k\u00ebmb\u00eb leht\u00ebsisht nga dyshemeja, duke e r\u00ebnduar pesh\u00ebn n\u00eb k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n

               <\/p>\n

                \n
              1. Hapat (Steps)<\/strong><\/li>\n<\/ol>\n

                V\u00ebreni nj\u00ebr\u00ebn k\u00ebmb\u00eb n\u00eb nj\u00eb stol t\u00eb ul\u00ebt, ose n\u00eb shkallaren e par\u00eb t\u00eb nj\u00eb shkalle. Duke e mbajtur trupin drejt, p\u00ebrkulni gjurin dhe ngadal\u00eb ulni k\u00ebmb\u00ebn tjet\u00ebr n\u00eb dysheme. Prekni dyshemen\u00eb leht\u00ebsisht me gishtin e madh dhe pastaj ngrihuni lart p\u00ebrs\u00ebri. P\u00ebrs\u00ebriteni k\u00ebt\u00eb 10-15 her\u00eb me nj\u00ebr\u00ebn k\u00ebmb\u00eb dhe pastaj nd\u00ebrroni k\u00ebmb\u00eb. N\u00ebse ky ushtrim ju duket i leht\u00eb, me kalimin e koh\u00ebs, p\u00ebrdorni nj\u00eb stol m\u00eb t\u00eb lart\u00eb, ose shkallaren e dyt\u00eb, ose n\u00eb vend t\u00eb gishtit, prekeni dyshemen\u00eb me themb\u00ebr.<\/p>\n

                 <\/p>\n

                  \n
                1. Ushtrime p\u00ebr ijet<\/strong><\/li>\n<\/ol>\n

                  Shtrihuni anash me dy k\u00ebmb\u00ebt e bashkuara. P\u00ebrkulni k\u00ebmb\u00ebn e poshtme p\u00ebr t\u00eb pasur m\u00eb shum\u00eb mb\u00ebshtetje. Ngrini lart k\u00ebmb\u00ebn q\u00eb keni sip\u00ebr (pa e p\u00ebrthyer gjurin), n\u00eb nj\u00eb k\u00ebnd prej 45 grad\u00ebsh. Mbajeni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr 5 sekonda, uleni dhe relaksojeni pak. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim 10-15 her\u00eb. Pastaj nd\u00ebrroni an\u00eb dhe p\u00ebrs\u00ebriteni me k\u00ebmb\u00ebn tjet\u00ebr. Nj\u00eb variacion i ushtrimit \u00ebsht\u00eb t\u00eb kthesh maj\u00ebn e k\u00ebmb\u00ebs drejt dyshemes\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb q\u00eb e ngre lart.<\/p>\n

                   <\/p>\n

                    \n
                  1. Presion me k\u00ebmb\u00eb<\/strong><\/li>\n<\/ol>\n

                    Uluni n\u00eb nj\u00eb veg\u00ebl ku ushtrohet presion me k\u00ebmb\u00eb, mb\u00ebshtesni kurrizin dhe kok\u00ebn pas shpinores dhe k\u00ebmb\u00ebt pas platform\u00ebs q\u00eb keni p\u00ebrpara. Rregulloni shpinoren derisa t\u00eb ndjeheni rehat. Ngadal\u00eb shtyjeni platform\u00ebn me k\u00ebmb\u00eb, derisa k\u00ebmb\u00ebt t\u00eb jen\u00eb drejtuar. P\u00ebrkulni gjunj\u00ebt dhe rikthehuni n\u00eb pozicionin fillestar. B\u00ebni tre sete nga 10-15 ushtrime (her\u00ebn e par\u00eb kur ta b\u00ebni k\u00ebt\u00eb, k\u00ebrkojini ndihm\u00eb nj\u00eb profesori t\u00eb palestr\u00ebs).<\/p>\n

                     <\/p>\n

                      \n
                    1. \u00c7far\u00eb ushtrimesh nuk duhen b\u00ebr\u00eb p\u00ebr gjurin?<\/strong><\/li>\n<\/ol>\n

                      Asnj\u00eb ushtrim nuk duhet t\u00eb shkaktoj\u00eb ose shtoj\u00eb dhimbjen. Kini parasysh: Dhimbja e muskujve pas nj\u00eb seance t\u00eb fort\u00eb fizkulture \u00ebsht\u00eb normale, por nj\u00eb dhimbje e mpreht\u00eb, e papritur n\u00eb muskuj apo ky\u00e7e \u00ebsht\u00eb shenj\u00eb se di\u00e7ka nuk shkon mir\u00eb. N\u00ebse ndjeni dhimbje kur b\u00ebni fizkultur\u00eb, ndalojeni at\u00eb q\u00eb jeni duke b\u00ebr\u00eb dhe flisni me doktorin.<\/p>\n

                       <\/p>\n

                        \n
                      1. Ushtrimet aerobike q\u00eb jan\u00eb t\u00eb mira p\u00ebr gjurin<\/strong><\/li>\n<\/ol>\n

                        N\u00ebse keni dhimbje n\u00eb gju, evitoni ushtrimet q\u00eb e r\u00ebndojn\u00eb at\u00eb. Kjo mund t\u00eb p\u00ebrfshij\u00eb aktivitete me impakt t\u00eb fort\u00eb, si vrapi apo aerobia intensive. B\u00ebni di\u00e7ka q\u00eb ndjeni se ju b\u00ebn mir\u00eb. P\u00ebr shembull, disa njer\u00ebz mendojn\u00eb se bi\u00e7ikleta eliptike shkakton dhimbje, t\u00eb tjer\u00eb, jo. Nj\u00eb aktivitet i mir\u00eb p\u00ebr njer\u00ebzit q\u00eb kan\u00eb probleme me gjunj\u00ebt \u00ebsht\u00eb noti. N\u00eb uj\u00eb, trupi yn\u00eb peshon sa 1\/6 e pesh\u00ebs q\u00eb ka n\u00eb tok\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"

                          Pse duhet t\u00eb b\u00ebni ushtrime p\u00ebr gjunj\u00ebt? N\u00ebse ju keni ndonj\u00eb d\u00ebmtim n\u00eb gju, mund t\u00eb keni frik\u00eb se ushtrimet do t\u00eb shkaktojn\u00eb m\u00eb shum\u00eb d\u00ebmtim ose dhimbje, por n\u00eb fakt, vlen e kund\u00ebrta: Forcimi i muskujve q\u00eb mbajn\u00eb gjurin dhe ruajtja e elasticitetit t\u00eb tyre \u00ebsht\u00eb m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb parandaluar […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-9855","post","type-post","status-publish","format-standard","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9855","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=9855"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/9855\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=9855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=9855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=9855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}