{"id":1790,"date":"2013-11-01T13:33:20","date_gmt":"2013-11-01T13:33:20","guid":{"rendered":"http:\/\/5.189.155.120\/~shqipo\/?p=1790"},"modified":"2018-02-27T15:21:55","modified_gmt":"2018-02-27T15:21:55","slug":"te-rregullojme-defektet-trupore-ne-pak-dite","status":"publish","type":"post","link":"https:\/\/shqip.al\/te-rregullojme-defektet-trupore-ne-pak-dite\/","title":{"rendered":"T\u00eb rregullojm\u00eb defektet trupore n\u00eb pak dit\u00eb"},"content":{"rendered":"

\"\"N\u00ebse jeni nj\u00eb nga ata persona q\u00eb e vuajn\u00eb gjat\u00ebsin\u00eb fizike apo keni disa defekte n\u00eb trup si p\u00ebr shembull shpatulla t\u00eb ngushta, vithe pak t\u00eb r\u00ebna k\u00ebmb\u00eb t\u00eb holla krah\u00eb jo shum\u00eb t\u00eb tonifikuar mund t\u2019ia arrini vet\u00ebm me disa ushtrime dhe teknika t\u00eb thjeshta. \u00cbsht\u00eb nj\u00eb proces i mundur i cili nuk ndodh vet\u00ebm para mosh\u00ebs 20 vje\u00e7e. Me pak d\u00ebshir\u00eb dhe vullnet kjo mund t\u2019u ndodh\u00eb edhe 30-t\u00eb apo 40-t\u00eb vje\u00e7ar\u00ebve<\/strong><\/p>\n

Nj\u00eb nga m\u00ebnyrat m\u00eb efikase p\u00ebr t\u00eb rregulluar disa defekte t\u00eb vogla tuajat ka t\u00eb b\u00ebj\u00eb me forcimin dhe zgjatjen e muskujve. P\u00ebr k\u00ebt\u00eb duhet ndjekur nj\u00eb program specifik i cili synon zhvillimin hormonal q\u00eb lidhet n\u00eb m\u00ebnyr\u00eb t\u00eb ngusht\u00eb me zgjatjen e gjymtyr\u00ebve.<\/p>\n

\u00cbsht\u00eb v\u00ebrtetuar se ushtrime t\u00eb nj\u00eb intensiteti t\u00eb lart\u00eb q\u00eb p\u00ebrfshijn\u00eb aktiviete t\u00eb ndrshme aerobike si \u00e7iklizmi, vrapi i shpejt\u00eb, apo t\u00eb notuarit mund t\u00eb ken\u00eb nj\u00eb imakt v\u00ebrtet t\u00eb madh t\u00eb prodhimit t\u00eb hormoneve t\u00eb rritjes.<\/p>\n

P\u00ebrse konsiderohet ky ushtrim pozitiv? <\/strong><\/p>\n

Nj\u00eb program i mir\u00eb duhet t\u00eb p\u00ebrfshij\u00eb nj\u00eb larmi t\u00eb gjer\u00eb ushtrimesh q\u00eb do l\u00ebviz\u00eb trupin tuaj p\u00ebrmes nj\u00eb game t\u00eb plot\u00eb l\u00ebvizjesh. Kjo e b\u00ebn trupin tuaj m\u00eb fleksib\u00ebl duke i b\u00ebr\u00eb kocakat dhe k\u00ebrcet tuaja m\u00eb t\u00eb ndjeshme p\u00ebr t\u2019u zhvilluar.<\/p>\n

T\u00ebrheqja <\/strong><\/p>\n

E then\u00eb ndryshe n\u00eb gjuhn popullore varja n\u00eb paralele apo edhe lart\u00ebsit\u00eb q\u00eb mund t\u2019i kapni ju ndihmon. Ky \u00ebsht\u00eb nj\u00eb ushrim q\u00eb praktikohet sidomos n\u00eb f\u00ebmij\u00ebri ku t\u00eb gjith\u00eb e kemi provuar t\u00eb varemi n\u00ebp\u00ebr paralele. \u00cbsht\u00eb nj\u00eb ushtrim i mir\u00eb pasi kund\u00ebrnd\u00ebr vepron duke b\u00ebr\u00eb t\u00eb mundur zgjatjen e kockave shpinore dhe reduktimin e tensionit mes vertebrave. N\u00eb fakt t\u00ebrqeqja ndihmon n\u00eb zgjatjen e personit nga dy deri n\u00eb tre centimeter dhe tonifikimin e muskujve.<\/p>\n

Shtrini sa m\u00eb shum\u00eb k\u00ebmb\u00ebt <\/strong><\/p>\n

Nj\u00eb tjet\u00ebr ushtrim q\u00eb do t\u2019iu ndihmoj\u00eb n\u00eb p\u00ebrmir\u00ebsimin e trupit tuaj \u00ebsht\u00eb shtrirja e k\u00ebmb\u00ebve. Gjymtyr\u00ebt dhe shtrirja e tyre sa m\u00eb tep\u00ebr ndihmon n\u00eb zgjatjen e tyre. P\u00ebr k\u00ebt\u00eb ju duhen disa l\u00ebvizje t\u00eb vogla n\u00eb m\u00ebnyr\u00eb q\u00eb shtrirja t\u00eb jet\u00eb sa m\u00eb efikase.<\/p>\n

Vendosini krah\u00ebt drejt p\u00ebrpara jush me pulpat e duarve mbi dysheme. Ngrijeni krahun e majt\u00eb m\u00eb lart\u00eb se t\u00eb djathtin, m\u00eb pas\u00a0 shk\u00ebputeni k\u00ebmb\u00ebn e djatht\u00eb nga toka sa m\u00eb shum\u00eb t\u00eb mundeni. Mundonuni t\u00eb ruani at\u00eb pozicion p\u00ebr t\u00eb at\u00ebn kat\u00ebr sekonda pa e filluar l\u00ebvizjen me k\u00ebmb\u00ebn tjet\u00ebr. Q\u00ebllimi juaj duhet t\u00eb jet\u00eb t\u00eb vazhdoni ushtrimin p\u00ebr t\u00eb pakt\u00ebn 20 sekonda.<\/p>\n

Punoni me pjes\u00ebn e legenit<\/strong><\/p>\n

Ky \u00ebsht\u00eb nj\u00eb nga ushtrimet m\u00eb t\u00eb preferuara t\u00eb instruktor\u00ebve gjithandej. Por n\u00ebse nuk keni vajtur n\u00eb palest\u00ebr mund ta b\u00ebni edhe vet\u00eb n\u00eb sht\u00ebpi. \u00cbsht\u00eb i thjesht\u00eb, dhe do t\u00eb ndieni shtrirjen e muskujve t\u00eb shpin\u00ebs dhe legenit. Do t\u2019iu duhet ta filloni k\u00ebt\u00eb ushtrim duke u shtir\u00eb n\u00eb shpin\u00eb me shpatullat dhe krah\u00ebt e fiksuara n\u00eb dysheme. P\u00ebrkulini gfjun\u00ebt dhe mblidhini k\u00ebmb\u00ebt sa m\u00eb af\u00ebr legenit. M\u00eb pas harkoni t\u00eb pasmet n\u00eb m\u00ebnyr\u00eb q\u00eb legeni juaj shtyhet lart. Mbajeni k\u00ebt\u00eb pozicion p\u00ebr t\u00eb pakt\u00ebn 20 sekonda. Nd\u00ebrsa e p\u00ebrs\u00ebrisni k\u00ebt\u00eb ushtrim, do ndiheni m\u00eb t\u00eb leht\u00eb duke u shtriqur nga k\u00ebmb\u00ebt dhe legeni.<\/p>\n

Zgjidhni momentin e duhur<\/strong><\/p>\n

Do t\u00eb ishte gjithmon\u00eb nj\u00eb ide q\u00eb ushtrime t\u00eb tilla t\u00eb b\u00ebhen her\u00ebt n\u00eb m\u00ebngjes ose von\u00eb n\u00eb dark\u00eb pasi temperaturat nuk duhet t\u00eb jen\u00eb shum\u00eb t\u00eb larta. Ushtrime t\u00eb k\u00ebsaj natyre duhen b\u00ebr\u00eb n\u00eb m\u00ebnyr\u00eb konstante por duhet ta filloni ngadal\u00eb sidomos n\u00ebse jeni fillestar\u00eb. Mund ta rrisni intensitetin e pun\u00ebs suaj nd\u00ebrsa trupi juaj m\u00ebsohet me \u00e7do l\u00ebvizje t\u00eb re.<\/p>\n<\/div>

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