{"id":19881,"date":"2024-09-24T11:20:50","date_gmt":"2024-09-24T09:20:50","guid":{"rendered":"https:\/\/slavej.mk\/?p=19881"},"modified":"2025-01-08T13:13:00","modified_gmt":"2025-01-08T12:13:00","slug":"shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide","status":"publish","type":"post","link":"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/","title":{"rendered":"<strong>Shtat\u00eb ushtrime efektive p\u00ebr p\u00ebrdoruesit e karrigeve me rrota, p\u00ebr invalid\u00eb<\/strong>"},"content":{"rendered":"<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b1f103f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b1f103f\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6ea2c28\" data-id=\"6ea2c28\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-45064d0 elementor-widget elementor-widget-text-editor\" data-id=\"45064d0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">St\u00ebrvitja mund t\u00eb jet\u00eb gj\u00ebja e fundit n\u00eb mendjen tuaj p\u00ebr shkak t\u00eb l\u00ebvizjes s\u00eb kufizuar n\u00eb nj\u00eb karrige me rrota, p\u00ebr invalid\u00eb. Por lajmi i mir\u00eb \u00ebsht\u00eb se ju mund dhe duhet t\u00eb st\u00ebrviteni. N\u00eb vijim ju japim disa ushtrime q\u00eb do t&#8217;ju ndihmojn\u00eb:<\/div>\n<div>\n<ul>\n<li>P\u00ebrmir\u00ebsimi i fush\u00ebs s\u00eb l\u00ebvizjes dhe tonifikimi i muskujve;<\/li>\n<li>M\u00eb shum\u00eb forc\u00eb, q\u00ebndrueshm\u00ebri dhe fleksibilitet;<\/li>\n<li>Ruajtja e nj\u00eb peshe normale t\u00eb trupit;<\/li>\n<li>Reduktimi i dhimbjes s\u00eb ky\u00e7eve dhe t\u00eb muskujve;<\/li>\n<li>Parandalimi i l\u00ebndimeve.<\/li>\n<\/ul>\n<p>Me pak fjal\u00eb, st\u00ebrvitja \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u00eb q\u00ebndruar n\u00eb form\u00eb dhe t\u00eb sh\u00ebndetsh\u00ebm edhe n\u00eb nj\u00eb karrige me rrota, p\u00ebr invalid\u00eb.<\/p>\n<\/div>\n<h6 class=\"elementor-heading-title elementor-size-default\"><b>A JENI GATI?<\/b><\/h6>\n<p><b>Duke ngritur dor\u00ebn<br \/>\n<\/b>Si p\u00ebrdorues i karriges me rrota, p\u00ebr invalid\u00eb, ju p\u00ebrdorni duart tuaja gjat\u00eb gjith\u00eb koh\u00ebs. Prandaj ju duhen ushtrime p\u00ebr t\u00eb forcuar k\u00ebt\u00eb pjes\u00eb t\u00eb trupit. Ky ushtrim \u00ebsht\u00eb i leht\u00eb p\u00ebr t&#8217;u filluar, dhe p\u00ebr rezultate shtes\u00eb mund t\u00eb p\u00ebrdorni edhe pesha:<\/p>\n<ul>\n<li>Merrni nj\u00eb pesh\u00eb t\u00eb vog\u00ebl ose shishe uji dhe mbajeni me duar, n\u00eb gjoks;<\/li>\n<li>Me pesh\u00ebn, ngrini ngadal\u00eb krah\u00ebt lart<\/li>\n<li>Pastaj kthejini duart p\u00ebrs\u00ebri n\u00eb gjoks;<\/li>\n<li>B\u00ebni 12-15 p\u00ebrs\u00ebritje;<\/li>\n<li>Nd\u00ebrsa p\u00ebrparoni me st\u00ebrvitjen, p\u00ebrdorni m\u00eb shum\u00eb pesh\u00eb. Kini kujdes t\u00eb mos p\u00ebrdorni m\u00eb shum\u00eb pesh\u00eb sesa kapaciteti juaj fizik.<\/li>\n<\/ul>\n<p><b>L\u00ebvizjet an\u00ebsore<br \/>\n<\/b>Ky ushtrim do t&#8217;ju ndihmoj\u00eb t\u00eb forconi baz\u00ebn e trupit.<\/p>\n<ul>\n<li>Uluni drejt n\u00eb karrigen tuaj me rrota, p\u00ebr invalid\u00eb;<\/li>\n<li>Kthejeni trupin tuaj fillimisht majtas (ose djathtas n\u00ebse d\u00ebshironi);<\/li>\n<li>Kthejeni trupin tuaj fillimisht majtas (ose djathtas n\u00ebse d\u00ebshironi);<\/li>\n<li>B\u00ebni 12-15 p\u00ebrs\u00ebritje.<\/li>\n<\/ul>\n<p><b>Aeroplani<br \/>\n<\/b>Ky ushtrim \u00ebsht\u00eb si loja e f\u00ebmij\u00ebve, por \u00ebsht\u00eb e shk\u00eblqyer p\u00ebr forcimin e krah\u00ebve.<\/p>\n<ul>\n<li>Uluni drejt n\u00eb karrigen tuaj me rrota, p\u00ebr invalid\u00eb. Sigurohuni q\u00eb shpina juaj t\u00eb jet\u00eb n\u00eb nj\u00eb vij\u00eb t\u00eb drejt\u00eb.<\/li>\n<li>Zgjatni krah\u00ebt anash.<\/li>\n<li>Filloni t\u00eb l\u00ebvizni duart ngadal\u00eb n\u00eb nj\u00eb l\u00ebvizje rrethore. Mund t\u00eb filloni me rrath\u00eb t\u00eb vegj\u00ebl dhe n\u00ebse duart tuaja lodhen leht\u00eb, kaloni n\u00eb rrath\u00eb m\u00eb t\u00eb m\u00ebdhenj.<\/li>\n<li>B\u00ebni 20 p\u00ebrs\u00ebritje. S\u00eb pari b\u00ebni l\u00ebvizje n\u00eb drejtim t\u00eb akrepave t\u00eb or\u00ebs, pastaj n\u00eb t\u00eb kund\u00ebrt.<\/li>\n<\/ul>\n<p><b>Bi\u00e7iklet\u00eb me krah\u00eb<br \/>\n<\/b>N\u00ebse jeni gati p\u00ebr ushtrime m\u00eb t\u00eb nd\u00ebrlikuara, at\u00ebher\u00eb kjo q\u00eb vijon \u00ebsht\u00eb e p\u00ebrsosur p\u00ebr ju. Ky ushtrim \u00ebsht\u00eb i shk\u00eblqyesh\u00ebm p\u00ebr forcimin e muskujve t\u00eb barkut.<\/p>\n<ul>\n<li>Uluni me shpin\u00ebn drejt.<\/li>\n<li>Mblidhni p\u00ebll\u00ebmb\u00ebt s\u00eb bashku n\u00eb gjoks, si n\u00eb pozicionin &#8220;Namaste&#8221; n\u00eb joga.<\/li>\n<li>Parakrah\u00ebt tuaj duhet t\u00eb jen\u00eb paralel me dyshemen\u00eb.<\/li>\n<li>Kthejeni trupin n\u00eb m\u00ebnyr\u00eb q\u00eb b\u00ebrryli i djatht\u00eb t\u00eb prek\u00eb gjurin tuaj t\u00eb majt\u00eb.<\/li>\n<li>Drejtohuni deri n\u00eb pozicionin origjinal.<\/li>\n<li>Kthehuni p\u00ebrs\u00ebri, por tani prekni gjurin e kund\u00ebrt me b\u00ebrrylin e kund\u00ebrt.<\/li>\n<li>B\u00ebni 5-8 p\u00ebrs\u00ebritje.<\/li>\n<\/ul>\n<p><b>Zgjatimi i gjoksit<br \/>\n<\/b>Muskujt e shpin\u00ebs dhe gjoksit jan\u00eb t\u00eb r\u00ebnd\u00ebsish\u00ebm p\u00ebr shtytjen. Prandaj, \u00ebsht\u00eb e nevojshme t&#8217;i forconi ato, p\u00ebr t\u00eb shmangur d\u00ebmtimet e mundshme.<\/p>\n<ul>\n<li>Uluni drejt n\u00eb karrigen tuaj me rrota;<\/li>\n<li>Shpina nuk duhet t\u00eb prek\u00eb pjes\u00ebn e pasme t\u00eb karriges;<\/li>\n<li>Zgjatni krah\u00ebt anash dhe t\u00ebrhiqni shpatullat prapa;<\/li>\n<li>Ngadal\u00eb shtyni gjoksin tuaj p\u00ebrpara dhe ndjeni se si zgjatohet;<\/li>\n<li>Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr 5 deri n\u00eb 10 sekonda;<\/li>\n<li>B\u00ebni 5 p\u00ebrs\u00ebritje.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/slavej.mk\/sq\/product\/pedale-ushtrimesh-kim\/\"><b>Pedale ushtrimesh<\/b><\/a><\/p>\n<p>P\u00ebr t\u00eb forcuar krah\u00ebt, mund t\u00eb p\u00ebrdorni edhe pedale ushtrimesh me t cilat do t\u00eb forconi shpin\u00ebn dhe shpatullat. Me k\u00ebt\u00eb ushtrim, ju do t\u00eb merrni kardio shtes\u00eb, pa d\u00ebmtuar ky\u00e7et dhe muskujt tuaj. Gjith\u00e7ka q\u00eb duhet t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb uleni dhe t\u00eb rrotulloheni p\u00ebr 10-20 minuta.<\/p>\n<p><b>B\u00ebni zgjatje!<br \/>\n<\/b>Zgjatimi mund t\u00eb duket shum\u00eb i thjesht\u00eb p\u00ebr t&#8217;u konsideruar si ushtrim. Por \u00ebsht\u00eb shum\u00eb i r\u00ebnd\u00ebsish\u00ebm para dhe pasi t\u00eb b\u00ebni \u00e7do lloj ushtrimi me karrige me rrota, p\u00ebr invalid\u00eb. N\u00eb fakt, zgjatimi p\u00ebrmir\u00ebson l\u00ebvizshm\u00ebrin\u00eb tuaj dhe ndihmon n\u00eb p\u00ebrmir\u00ebsimin e fleksibilitetit.<\/p>\n<ul>\n<li>L\u00ebvizni duart para-mbrapa.<\/li>\n<li>Shkundni ky\u00e7in e dor\u00ebs ose gishtat.<\/li>\n<li>Zgjatni qaf\u00ebn para-mbrapa dhe majtas-djathtas;<\/li>\n<li>Mos harroni t\u00eb b\u00ebni l\u00ebvizje t\u00eb buta kur shtriheni p\u00ebr t\u00eb shmangur l\u00ebndimet.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>St\u00ebrvitja mund t\u00eb jet\u00eb gj\u00ebja e fundit n\u00eb mendjen tuaj p\u00ebr shkak t\u00eb l\u00ebvizjes s\u00eb kufizuar n\u00eb nj\u00eb karrige me rrota, p\u00ebr invalid\u00eb. Por lajmi i mir\u00eb \u00ebsht\u00eb se ju mund dhe duhet t\u00eb st\u00ebrviteni. N\u00eb vijim ju japim disa ushtrime q\u00eb do t&#8217;ju ndihmojn\u00eb: P\u00ebrmir\u00ebsimi i fush\u00ebs s\u00eb l\u00ebvizjes dhe tonifikimi i muskujve; M\u00eb [&hellip;]<\/p>\n","protected":false},"author":188,"featured_media":17320,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[478],"tags":[],"class_list":["post-19881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sq"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Shtat\u00eb ushtrime efektive p\u00ebr p\u00ebrdoruesit e karrigeve me rrota, p\u00ebr invalid\u00eb - Slavej<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shtat\u00eb ushtrime efektive p\u00ebr p\u00ebrdoruesit e karrigeve me rrota, p\u00ebr invalid\u00eb - Slavej\" \/>\n<meta property=\"og:description\" content=\"St\u00ebrvitja mund t\u00eb jet\u00eb gj\u00ebja e fundit n\u00eb mendjen tuaj p\u00ebr shkak t\u00eb l\u00ebvizjes s\u00eb kufizuar n\u00eb nj\u00eb karrige me rrota, p\u00ebr invalid\u00eb. Por lajmi i mir\u00eb \u00ebsht\u00eb se ju mund dhe duhet t\u00eb st\u00ebrviteni. N\u00eb vijim ju japim disa ushtrime q\u00eb do t&#8217;ju ndihmojn\u00eb: P\u00ebrmir\u00ebsimi i fush\u00ebs s\u00eb l\u00ebvizjes dhe tonifikimi i muskujve; M\u00eb [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/\" \/>\n<meta property=\"og:site_name\" content=\"Slavej\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-24T09:20:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-08T12:13:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/slavej.mk\/wp-content\/uploads\/2024\/09\/vezbi-inv.-kol.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Elena Elena\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Elena Elena\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/\"},\"author\":{\"name\":\"Elena Elena\",\"@id\":\"https:\/\/slavej.mk\/#\/schema\/person\/d99141ab34778d76575b8c6993628368\"},\"headline\":\"Shtat\u00eb ushtrime efektive p\u00ebr p\u00ebrdoruesit e karrigeve me rrota, p\u00ebr invalid\u00eb\",\"datePublished\":\"2024-09-24T09:20:50+00:00\",\"dateModified\":\"2025-01-08T12:13:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/\"},\"wordCount\":775,\"publisher\":{\"@id\":\"https:\/\/slavej.mk\/#organization\"},\"image\":{\"@id\":\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/slavej.mk\/wp-content\/uploads\/2024\/09\/vezbi-inv.-kol.jpg\",\"articleSection\":[\"Uncategorized @sq\"],\"inLanguage\":\"sq-AL\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/\",\"url\":\"https:\/\/slavej.mk\/sq\/shtate-ushtrime-efektive-per-perdoruesit-e-karrigeve-me-rrota-per-invalide\/\",\"name\":\"Shtat\u00eb ushtrime efektive p\u00ebr p\u00ebrdoruesit e karrigeve me rrota, p\u00ebr invalid\u00eb - 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Por lajmi i mir\u00eb \u00ebsht\u00eb se ju mund dhe duhet t\u00eb st\u00ebrviteni. 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