{"id":383468,"date":"2020-06-27T07:30:13","date_gmt":"2020-06-27T05:30:13","guid":{"rendered":"https:\/\/hashtag.al\/?p=383468"},"modified":"2020-06-26T23:05:14","modified_gmt":"2020-06-26T21:05:14","slug":"5-minuta-ne-dite-10-ushtrime-pa-levizur-vendit-qe-aktivizojne-gjithe-trupin","status":"publish","type":"post","link":"https:\/\/www.hashtag.al\/index.php\/2020\/06\/27\/5-minuta-ne-dite-10-ushtrime-pa-levizur-vendit-qe-aktivizojne-gjithe-trupin\/","title":{"rendered":"5 minuta n\u00eb dit\u00eb, 10 ushtrime pa l\u00ebvizur vendit q\u00eb aktivizojn\u00eb gjith\u00eb trupin","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

\"\"<\/a><\/p>\n

T\u00eb gjith\u00eb e dim\u00eb se ka shum\u00eb p\u00ebrfitime nga ushtrimi i rregullt, por \u00e7far\u00eb b\u00ebhet n\u00ebse mund t\u2019i realizoni ato pa u dashur t\u00eb ngriheni nga shtrati ose nd\u00ebrsa prisni dark\u00ebn p\u00ebr t\u2019u gatuar? Ju mund t\u00eb p\u00ebrshtateni dhe t\u00eb digjni disa kalori shtes\u00eb pa ndonj\u00eb pajisje shtes\u00eb nga dyshemeja e dhom\u00ebs tuaj t\u00eb ndenjes, t\u00eb lir\u00eb nga ngutja dhe nxitimi i nj\u00eb palestre.<\/span><\/p>\n

Ne kemi gjetur disa ushtrime q\u00eb edhe njer\u00ebzit t\u00eb cil\u00ebt e urrejn\u00eb palestr\u00ebn mund t\u2019i shijojn\u00eb nga sht\u00ebpia.<\/span><\/p>\n

Shtrirja Piriformis<\/strong><\/span><\/p>\n

\"\"<\/a><\/p>\n

Duke b\u00ebr\u00eb k\u00ebt\u00eb ushtrim, ju do t\u00eb shtrini dhe forconi muskulin tuaj piriformis, i cili \u00ebsht\u00eb p\u00ebrgjegj\u00ebs p\u00ebr t\u00eb ndihmuar rotacionin e belit. Ky \u00ebsht\u00eb nj\u00eb muskul i r\u00ebnd\u00ebsish\u00ebm p\u00ebr nervin shiatik, i cili mund t\u00eb acarohet n\u00ebse piriformis \u00ebsht\u00eb shum\u00eb i shtr\u00ebnguar.<\/span><\/p>\n

Uluni me k\u00ebmb\u00ebt tuaja t\u00eb shtrira para jush.<\/span><\/p>\n

Kryq\u00ebzoni k\u00ebmb\u00ebn e djatht\u00eb mbi t\u00eb majt\u00eb dhe vendosni k\u00ebmb\u00ebn e djatht\u00eb n\u00eb dysheme.<\/span><\/p>\n

M\u00eb pas, vendosni dor\u00ebn e djatht\u00eb n\u00eb dysheme pas trupit dhe dor\u00ebn e majt\u00eb (ose b\u00ebrrylin tuaj p\u00ebr nj\u00eb shtrirje m\u00eb t\u00eb madhe) n\u00eb gjurin tuaj t\u00eb djatht\u00eb.<\/span><\/p>\n

Shtpyni k\u00ebmb\u00ebn e djatht\u00eb n\u00eb t\u00eb majt\u00eb dhe but\u00ebsisht ktheni pjes\u00ebn e sip\u00ebrme t\u00eb trupit n\u00eb t\u00eb djatht\u00eb.<\/span><\/p>\n

Mbajeni pozicionin p\u00ebr 30 sekonda dhe p\u00ebrs\u00ebrisni n\u00eb an\u00ebn tjet\u00ebr.<\/span><\/p>\n

Shtrirja 90\/90<\/strong><\/span><\/p>\n

\"\"<\/a>Ky ushtrim mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb l\u00ebvizjen e belit tuaj n\u00eb planin afatgjat\u00eb, di\u00e7ka q\u00eb mund t\u00eb neglizhohet n\u00eb jet\u00ebn ton\u00eb t\u00eb p\u00ebrditshme n\u00ebse e kalojm\u00eb t\u00ebr\u00eb dit\u00ebn ulur.<\/span><\/p>\n

Uluni me gjurin e djatht\u00eb t\u00eb pozicionuar n\u00eb 90 grad\u00eb para jush, duke u siguruar q\u00eb pulpa juaj t\u00eb jet\u00eb drejt\u00eb dhe pjesa e poshtme e k\u00ebmb\u00ebs tuaj \u00ebsht\u00eb e kthyer n\u00eb t\u00eb majt\u00eb. K\u00ebmba juaj e djatht\u00eb duhet t\u00eb mbetet e p\u00ebrkulur.<\/span><\/p>\n

Vendoseni gjurin e majt\u00eb n\u00eb an\u00ebn e majt\u00eb t\u00eb trupit tuaj dhe p\u00ebrkuleni gjurin me k\u00ebmb\u00ebn tuaj drejt murit pas jush. K\u00ebmba juaj e majt\u00eb duhet t\u00eb mbetet e p\u00ebrkulur.<\/span><\/p>\n

Mbani faqen tuaj t\u00eb pasmes suaj t\u00eb djatht\u00eb n\u00eb dysheme dhe l\u00ebvizeni t\u00eb majt\u00ebn sa m\u00eb posht\u00eb n\u00eb dysheme q\u00eb t\u00eb keni mund\u00ebsi.<\/span><\/p>\n

Mbajeni pozicionin diku nga 30 sekonda n\u00eb 2 minuta n\u00eb var\u00ebsi t\u00eb nivelit tuaj t\u00eb rehatis\u00eb. P\u00ebrs\u00ebriteni at\u00eb n\u00eb an\u00ebn tjet\u00ebr.<\/span><\/p>\n

Shtrirja e bretkos\u00ebs<\/strong><\/span><\/p>\n

\"\"<\/a>Ky ushtrim do t\u2019ju ndihmoj\u00eb t\u00eb tonifikoni muskujt tuaj t\u00eb brendsh\u00ebm t\u00eb kofsh\u00ebve dhe t\u00eb barkut dhe mund t\u00eb leht\u00ebsoni muskujt e ngurt\u00ebsuar n\u00eb ijet tuaja.<\/span><\/p>\n

Hapni gjunj\u00ebt, duke u siguruar q\u00eb ato jan\u00eb m\u00eb t\u00eb gjera se supet tuaja.<\/span><\/p>\n

Kthejeni gishtat e k\u00ebmb\u00ebve n\u00eb an\u00ebn n\u00eb m\u00ebnyr\u00eb q\u00eb pjesa e brendshme e k\u00ebmb\u00ebve tuaja t\u00eb jet\u00eb e shesht\u00eb n\u00eb dysheme.<\/span><\/p>\n

Tani l\u00ebvizni ijet tuaja mbrapa drejt thembrave tuaja.<\/span><\/p>\n

Mund t\u00eb zbrisni mbi parakrah\u00ebt tuaj p\u00ebr nj\u00eb shtrirje m\u00eb t\u00eb thell\u00eb n\u00ebse jeni n\u00eb gjendje.<\/span><\/p>\n

Ky pozicion duhet t\u00eb mbahet deri n\u00eb 2 minuta.<\/span><\/p>\n

Shtrirja pektorale<\/strong><\/span><\/p>\n

\"\"<\/a>Ky pozicion do t\u2019ju ndihmoj\u00eb t\u00eb forconi muskujt e gjoksit, nd\u00ebrsa gjithashtu i jepni trupit tuaj nj\u00eb shtrirje t\u00eb plot\u00eb. Mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb sjelljen tuaj duke nd\u00ebrtuar forc\u00ebn e gjoksit tuaj.<\/span><\/p>\n

Shtrihuni n\u00eb stomak me krah\u00ebt tuaj t\u00eb shtrir\u00eb n\u00eb secil\u00ebn an\u00eb n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb jeni n\u00eb nj\u00eb form\u00eb \u201cT\u201d.<\/span><\/p>\n

Tani p\u00ebrdorni dor\u00ebn tuaj t\u00eb majt\u00eb p\u00ebr t\u00eb nxitur tok\u00ebn. P\u00ebrkuleni gjurin e majt\u00eb p\u00ebr ekuilibrin dhe rrokulliseni n\u00eb an\u00ebn tuaj t\u00eb djatht\u00eb.<\/span><\/p>\n

Mbani k\u00ebt\u00eb pozicion deri n\u00eb 3 minuta n\u00ebse keni mund\u00ebsi. P\u00ebrs\u00ebriteni n\u00eb an\u00ebn tjet\u00ebr.<\/span><\/p>\n

Shtrirja kat\u00ebrk\u00ebnd\u00ebshe<\/strong><\/span><\/p>\n

\"\"<\/a>Jo vet\u00ebm q\u00eb realizimi i k\u00ebtij ushtrimi djeg kalori, por gjithashtu do t\u00eb ndjeni p\u00ebrfitimet afatgjata t\u00eb k\u00ebmb\u00ebve m\u00eb t\u00eb forta dhe ekuilibrin e p\u00ebrmir\u00ebsuar.<\/span><\/p>\n

S\u00eb pari, ju duhet t\u00eb shtriheni n\u00eb nj\u00ebr\u00ebn an\u00eb.<\/span><\/p>\n

\u00cbsht\u00eb e r\u00ebnd\u00ebsishme ta mbani k\u00ebmb\u00ebn e poshtme sa m\u00eb drejt q\u00eb t\u00eb jet\u00eb e mundur, pasi t\u00eb p\u00ebrkulni gjurin e sip\u00ebrm duke e \u00e7uar k\u00ebmb\u00ebn lart drejt t\u00eb pasmeve.<\/span><\/p>\n

Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion, duke t\u00ebrhequr vazhdimisht k\u00ebmb\u00ebn e sip\u00ebrme but\u00ebsisht drejt mollaqes.<\/span><\/p>\n

Mundohuni t\u2019i mbani ijet tuaja t\u00eb q\u00ebndrueshme n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos bini kur t\u00eb t\u00ebrhiqeni duke mbajtur tensionin tuaj thelb\u00ebsor.<\/span><\/p>\n

Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion deri n\u00eb 2 minuta. Tani kthehuni p\u00ebrs\u00ebrisni n\u00eb an\u00ebn tjet\u00ebr.<\/span><\/p>\n

Poza Sfinksi<\/strong><\/span><\/p>\n

\"\"<\/a>Ky ushtrim mund t\u2019i jap\u00eb shpin\u00ebs tuaj nj\u00eb st\u00ebrvitje t\u00eb mir\u00eb, duke tonifikuar muskuj e barkut nd\u00ebrsa forconi\u00a0shpin\u00ebn.<\/span><\/p>\n

Shtrihuni n\u00eb stomak dhe shtrini k\u00ebmb\u00ebt pas jush.<\/span><\/p>\n

Vendosni b\u00ebrrylat n\u00ebn shpatulla dhe parakrah\u00ebt t\u00eb shtrir\u00eb n\u00eb dysheme. Ngrini gjoksin lart nga dyshemeja.<\/span><\/p>\n

Mbani ijet dhe kofsh\u00ebt tuaja t\u00eb shtypura n\u00eb dysheme dhe imagjinoni zgjatjet e shtyll\u00ebs kurrizore nd\u00ebrsa mbani shpatullat tuaja t\u00eb qeta.<\/span><\/p>\n

Mundohuni ta shtyni trupin tuaj aq sa duhet p\u00ebr nj\u00eb shtrirje n\u00eb pjes\u00ebn e poshtme t\u00eb shpin\u00ebs, por ndaloni n\u00ebse ndjeni ndonj\u00eb dhimbje.<\/span><\/p>\n

Mbajeni k\u00ebt\u00eb pozicion p\u00ebr 30 sekonda dhe p\u00ebrs\u00ebriteni nj\u00eb ose dy her\u00eb n\u00ebse d\u00ebshironi.<\/span><\/p>\n

Pozicioni i vrim\u00ebs s\u00eb gjilp\u00ebr\u00ebs\u00a0<\/strong><\/span><\/p>\n

\"\"<\/a><\/p>\n

Kjo poz\u00eb \u00ebsht\u00eb ideale n\u00ebse d\u00ebshironi t\u00eb p\u00ebrmir\u00ebsoni fleksibilitetin tuaj gjat\u00eb disa jav\u00ebsh pasi v\u00eb n\u00eb pun\u00eb \u00e7do muskul t\u00eb ngurt\u00eb n\u00eb ije dhe shpin\u00eb.<\/span><\/p>\n

Shtrihuni me gjunj\u00eb t\u00eb p\u00ebrkulur.<\/span><\/p>\n

Kryq\u00ebzoni ky\u00e7in e k\u00ebmb\u00ebs s\u00eb djatht\u00eb mbi gjurin tuaj t\u00eb majt\u00eb dhe mbajeni k\u00ebmb\u00ebn e djatht\u00eb t\u00eb p\u00ebrkulur.<\/span><\/p>\n

Mb\u00ebrtheni duart tuaja prapa kofsh\u00ebs s\u00eb majt\u00eb dhe p\u00ebrqafojeni drejt trupit tuaj, duke u siguruar q\u00eb koka juaj t\u00eb jet\u00eb ende n\u00eb dysheme.<\/span><\/p>\n

Mbajeni at\u00eb 2-5 minuta dhe p\u00ebrs\u00ebriteni n\u00eb an\u00ebn tjet\u00ebr.<\/span><\/p>\n

Pozicioni i f\u00ebmij\u00ebs<\/strong><\/span><\/p>\n

\"\"<\/a>Ky \u00ebsht\u00eb nj\u00eb pozicion i but\u00eb q\u00eb mund t\u00eb ndihmoj\u00eb n\u00eb leht\u00ebsimin e niveleve t\u00eb stresit nd\u00ebrsa v\u00eb n\u00eb pun\u00eb qaf\u00ebn, shpin\u00ebn dhe shpatullat me nj\u00eb shtrirje shum\u00eb t\u00eb nevojshme \u2013 dhe \u00ebsht\u00eb ideal n\u00ebse jeni t\u00eb prirur p\u00ebr nj\u00eb qaf\u00eb me muskuj t\u00eb ngurt\u00ebsuar pasi punoni para kompjuterit.<\/span><\/p>\n

Gjunj\u00ebzohuni n\u00eb dysheme me gisht\u00ebrinjt\u00eb tuaj t\u00eb m\u00ebdhenj duke prekur nj\u00ebri-tjetrin dhe gjunj\u00ebt t\u00eb larguar sa ijet tuaja.<\/span><\/p>\n

Uleni trupin tuaj posht\u00eb n\u00eb tok\u00eb midis kofsh\u00ebve dhe vendosni kok\u00ebn n\u00eb dysheme me kafk\u00ebn e ngritur larg nga qafa.<\/span><\/p>\n

Tani vendosni krah\u00ebt pran\u00eb trupit tuaj me p\u00ebll\u00ebmb\u00ebt e ngritura lart.<\/span><\/p>\n

Mbajeni k\u00ebt\u00eb pozicion deri n\u00eb 5 minuta.<\/span><\/p>\n

Kthesa e shpin\u00ebs<\/strong><\/span><\/p>\n

\"\"<\/a>Ky ushtrim funksionon p\u00ebr sistemin tuaj t\u00eb tretjes sepse masazhon organet tret\u00ebse dhe \u00ebsht\u00eb i mir\u00eb p\u00ebr t\u00eb ndihmuar me kapsll\u00ebkun. Kjo do t\u00eb thot\u00eb q\u00eb p\u00ebrdorimi i rregullt i k\u00ebtij ushtrimi mund t\u00eb zvog\u00ebloj\u00eb nivelet e kapsll\u00ebkut me kalimin e koh\u00ebs.<\/span><\/p>\n

Shtrihuni n\u00eb shpin\u00eb me gjurin e djatht\u00eb lart nga gjoksi dhe k\u00ebmb\u00ebn e majt\u00eb drejt e p\u00ebrgjat\u00eb dyshemes\u00eb.<\/span><\/p>\n

Sillni k\u00ebmb\u00ebn e djatht\u00eb t\u00eb p\u00ebrkulur mbi k\u00ebmb\u00ebn e majt\u00eb dhe p\u00ebrpiquni ta mbani sa m\u00eb af\u00ebr dyshemes\u00eb, me k\u00ebmb\u00ebn tuaj t\u00eb p\u00ebrkulur.<\/span><\/p>\n

Mbani supet tuaja t\u00eb sheshta n\u00eb dysheme dhe shikoni n\u00eb t\u00eb djatht\u00eb.<\/span><\/p>\n

Mbajeni k\u00ebt\u00eb poz\u00eb p\u00ebr disa minuta para se t\u00eb nd\u00ebrroni an\u00ebt.<\/span><\/p>\n

Uluni n\u00eb mur<\/strong><\/span><\/p>\n

\"\"<\/a>Bukuria e k\u00ebtij ushtrimi \u00ebsht\u00eb se mund t\u2019ju jap\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb muskuj t\u00eb tonifikuar t\u00eb barkut dhe pulpave t\u00eb k\u00ebmb\u00ebve, gj\u00eb e cila \u00ebsht\u00eb e p\u00ebrsosur n\u00ebse k\u00ebrkoni nj\u00eb m\u00ebnyr\u00eb p\u00ebr t\u00eb forcuar k\u00ebto muskuj nga sht\u00ebpia.<\/span><\/p>\n

Rr\u00ebshqisni but\u00ebsisht shpin\u00ebn posht\u00eb murit derisa kofsh\u00ebt tuaja t\u00eb drejtohen paralelisht me dyshemen\u00eb.<\/span><\/p>\n

\u00cbsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb gjunj\u00ebt tuaj t\u00eb jen\u00eb drejtp\u00ebrdrejt mbi ky\u00e7in e k\u00ebmb\u00ebs dhe q\u00eb shpina t\u00eb mbetet drejt e sip\u00ebr n\u00eb mur.<\/span><\/p>\n

Mbajeni k\u00ebt\u00eb pozicion p\u00ebr 60 sekonda dhe p\u00ebrs\u00ebrisni sa her\u00eb t\u00eb keni mund\u00ebsi.<\/span><\/p>\n

VINI RE:<\/span> Ky artikull \u00ebsht\u00eb prone intelektuale e Sh\u00ebndeti.com<\/a><\/span><\/span><\/strong><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

T\u00eb gjith\u00eb e dim\u00eb se ka shum\u00eb p\u00ebrfitime nga ushtrimi i rregullt, por \u00e7far\u00eb b\u00ebhet n\u00ebse mund t\u2019i realizoni ato pa u dashur t\u00eb ngriheni nga shtrati ose nd\u00ebrsa prisni dark\u00ebn p\u00ebr t\u2019u gatuar? Ju mund t\u00eb p\u00ebrshtateni dhe t\u00eb digjni disa kalori shtes\u00eb pa ndonj\u00eb pajisje shtes\u00eb nga dyshemeja e dhom\u00ebs tuaj t\u00eb ndenjes, […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":30,"featured_media":383471,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[],"class_list":["post-383468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fast-foodi"],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/383468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/comments?post=383468"}],"version-history":[{"count":0,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/posts\/383468\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media\/383471"}],"wp:attachment":[{"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/media?parent=383468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/categories?post=383468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hashtag.al\/index.php\/wp-json\/wp\/v2\/tags?post=383468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}