Shum\u00eb njer\u00ebz p\u00ebrjetojn\u00eb dhimbje n\u00eb k\u00ebmb\u00eb ose ky\u00e7in e k\u00ebmb\u00ebs.<\/p>\n
T\u00eb pasurit k\u00ebmb\u00eb t\u00eb forta mund t\u00eb ndihmoj\u00eb n\u00eb zbutjen e dhimbjes dhe n\u00eb p\u00ebrmir\u00ebsimin e sh\u00ebndetit dhe fleksibilitetit t\u00eb k\u00ebmb\u00ebve.<\/p>\n
P\u00ebr k\u00ebt\u00eb ka disa ushtrime t\u00eb cilat mund t\u2019ju ndihmojn\u00eb t\u00eb forconi muskujt e k\u00ebmb\u00ebve, t\u00eb cil\u00ebt ofrojn\u00eb m\u00eb shum\u00eb stabilitet.<\/p>\n
Shumica e k\u00ebtyre ushtrimeve me t\u00eb cilat AgroWeb.org ju njeh m\u00ebposht\u00eb, jan\u00eb t\u00eb thjeshta dhe nuk k\u00ebrkojn\u00eb pajisje t\u00eb ve\u00e7anta.<\/p>\n
Ju mund t\u2019i b\u00ebni ato n\u00eb sht\u00ebpi ose n\u00eb palest\u00ebr si pjes\u00eb e nj\u00eb rutine t\u00eb rregullt st\u00ebrvitore.<\/p>\n
Ushtrime p\u00ebr fleksibilitet dhe l\u00ebvizshm\u00ebri<\/p>\n
T\u00ebrhiqni gishtin e madh<\/p>\n
Ushtrimi ka tre faza dhe \u00ebsht\u00eb krijuar p\u00ebr t\u00eb leht\u00ebsuar dhimbjen e gishtave t\u00eb k\u00ebmb\u00ebve nga veshja e k\u00ebpuc\u00ebve t\u00eb ngushta.<\/p>\n
P\u00ebr t\u00eb b\u00ebr\u00eb k\u00ebt\u00eb ushtrim:<\/p>\n
Uluni drejt n\u00eb nj\u00eb karrige, me k\u00ebmb\u00ebt n\u00eb tok\u00eb.<\/p>\n
Vendoseni k\u00ebmb\u00ebn e majt\u00eb mbi kofsh\u00ebn e djatht\u00eb.<\/p>\n
Duke p\u00ebrdorur duart, shtrini but\u00ebsisht gishtin e madh lart, posht\u00eb dhe anash.<\/p>\n
Mbajeni gishtin n\u00eb \u00e7do pozicion p\u00ebr 5 sekonda.<\/p>\n
P\u00ebrs\u00ebriteni k\u00ebt\u00eb 10 her\u00eb p\u00ebrpara se t\u00eb kaloni n\u00eb k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n
Ushtrim p\u00ebr rritjen e forc\u00ebs s\u00eb k\u00ebmb\u00ebve<\/p>\n
Mbledhja e gisht\u00ebrinjve<\/p>\n
P\u00ebr t\u00eb b\u00ebr\u00eb k\u00ebt\u00eb ushtrim:<\/p>\n
Uluni drejt n\u00eb nj\u00eb karrige, me k\u00ebmb\u00ebt t\u00eb mb\u00ebshtetura n\u00eb tok\u00eb.<\/p>\n
Vendosni nj\u00eb peshqir t\u00eb vog\u00ebl n\u00eb dysheme dhe sip\u00ebr tij nj\u00eb nga k\u00ebmb\u00ebt.<\/p>\n
Mundohuni t\u00eb kapni me gisht\u00ebrinj peshqirin dhe ta t\u00ebrhiqeni drejt vetes.<\/p>\n
P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim pes\u00eb her\u00eb p\u00ebrpara se t\u00eb vazhdoni me k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n
Ushtrim p\u00ebr largimin e dhimbjes<\/p>\n
Rrotulloni me shput\u00eb nj\u00eb top tenisi<\/p>\n
Rrotullimi i topit t\u00eb tenisi n\u00ebn k\u00ebmb\u00eb mund t\u00eb ndihmoj\u00eb n\u00eb leht\u00ebsimin e shqet\u00ebsimeve me harkun e shput\u00ebs s\u00eb k\u00ebmb\u00ebs.<\/p>\n
P\u00ebr t\u00eb b\u00ebr\u00eb k\u00ebt\u00eb ushtrim:<\/p>\n
Uluni drejt n\u00eb nj\u00eb karrige, me k\u00ebmb\u00ebt t\u00eb mb\u00ebshtetura n\u00eb dysheme.<\/p>\n
Vendosni nj\u00eb top tenisi ose nj\u00eb top tjet\u00ebr t\u00eb vog\u00ebl e t\u00eb fort\u00eb, n\u00eb dysheme pran\u00eb k\u00ebmb\u00ebve.<\/p>\n
Vendoseni nj\u00ebr\u00ebn k\u00ebmb\u00eb mbi top dhe l\u00ebvizeni at\u00eb para mbrapa, duke e shtypur dhe ushtruar pak forc\u00eb. Topi duhet t\u00eb mesazhoj\u00eb pjes\u00ebn e poshtme t\u00eb k\u00ebmb\u00ebs.<\/p>\n
Vazhdoni p\u00ebr 2 minuta dhe m\u00eb pas p\u00ebrs\u00ebriteni edhe me k\u00ebmb\u00ebn tjet\u00ebr.<\/p>\n
Nj\u00eb shishe me uj\u00eb t\u00eb ngrir\u00eb mund t\u00eb jet\u00eb nj\u00eb alternativ\u00eb qet\u00ebsuese n\u00ebse nuk keni top t\u00eb p\u00ebrshtatsh\u00ebm.<\/p>\n
K\u00ebshilla p\u00ebr sh\u00ebndetin dhe sigurin\u00eb e k\u00ebmb\u00ebve<\/p>\n
P\u00ebr t\u00eb pasur k\u00ebmb\u00eb t\u00eb forta dhe t\u00eb sh\u00ebndetshme ju duhet t\u00eb:<\/p>\n
Krijoni nj\u00eb rutin\u00eb nxehje p\u00ebrpara se t\u00eb ushtroheni.<\/p>\n
Vishni k\u00ebpuc\u00eb t\u00eb rehatshme p\u00ebr aktivitetet dhe sportet e p\u00ebrditshme.<\/p>\n
Z\u00ebvend\u00ebsoni k\u00ebpuc\u00ebt e konsumuara sa m\u00eb shpesh t\u00eb jet\u00eb e mundur.<\/p>\n
Nd\u00ebrtoni ngadal\u00eb forc\u00ebn dhe fleksibilitetin p\u00ebr k\u00ebmb\u00ebt dhe ky\u00e7et.<\/p>\n
Shmangni sip\u00ebrfaqet e pabarabarta, ve\u00e7an\u00ebrisht kur vraponi. Mundohuni t\u00eb mos vraponi shum\u00eb shpesh n\u00eb pjerrt\u00ebsi t\u00eb m\u00ebdha.<\/p>\n
D\u00ebgjoni trupin. Mos e teproni me aktivitetet.<\/p>\n
Parandaloni \u00e7do d\u00ebmtim duke pushuar dhe duke k\u00ebrkuar trajtimin e duhur.\/AgroWeb.org<\/p>\n","protected":false},"excerpt":{"rendered":"
Shum\u00eb njer\u00ebz p\u00ebrjetojn\u00eb dhimbje n\u00eb k\u00ebmb\u00eb ose ky\u00e7in e k\u00ebmb\u00ebs. T\u00eb pasurit k\u00ebmb\u00eb t\u00eb forta mund t\u00eb ndihmoj\u00eb n\u00eb zbutjen e dhimbjes dhe n\u00eb p\u00ebrmir\u00ebsimin e sh\u00ebndetit dhe fleksibilitetit t\u00eb k\u00ebmb\u00ebve. P\u00ebr k\u00ebt\u00eb ka disa ushtrime t\u00eb cilat mund t\u2019ju ndihmojn\u00eb t\u00eb forconi muskujt e k\u00ebmb\u00ebve, t\u00eb cil\u00ebt ofrojn\u00eb m\u00eb shum\u00eb stabilitet. Shumica e k\u00ebtyre […]<\/p>\n","protected":false},"author":1,"featured_media":115112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-115111","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/115111","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=115111"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/115111\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/115112"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=115111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=115111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=115111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}