{"id":19895,"date":"2024-09-24T10:51:04","date_gmt":"2024-09-24T08:51:04","guid":{"rendered":"https:\/\/slavej.mk\/?p=19895"},"modified":"2024-11-13T15:34:44","modified_gmt":"2024-11-13T14:34:44","slug":"5-ushtrime-per-te-relaksuar-qafen","status":"publish","type":"post","link":"https:\/\/slavej.mk\/sq\/5-ushtrime-per-te-relaksuar-qafen\/","title":{"rendered":"<strong>5 ushtrime p\u00ebr t\u00eb relaksuar qaf\u00ebn<\/strong>"},"content":{"rendered":"<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f38ee72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f38ee72\" 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-13b2417\" data-id=\"13b2417\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-b2bd996 elementor-widget elementor-widget-text-editor\" data-id=\"b2bd996\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>Teknologjia moderne \u00ebsht\u00eb shkaku m\u00eb i madh i dhimbjes s\u00eb qaf\u00ebs. Or\u00ebt e kaluara para kompjuterit, me kok\u00ebn e vendosur p\u00ebrpara, \u00e7ojn\u00eb n\u00eb tendosje t\u00eb muskujve t\u00eb qaf\u00ebs. K\u00ebta muskuj jan\u00eb n\u00ebn stres dhe vazhdimisht t\u00eb acaruar, gj\u00eb q\u00eb \u00e7on n\u00eb tendosje dhe dhimbje.<\/p>\n<p>P\u00ebr t\u00eb leht\u00ebsuar k\u00ebt\u00eb dhimbje, fillimisht kompjuteri duhet t\u00eb vendoset n\u00eb nivelin e syve p\u00ebr t\u00eb parandaluar l\u00ebvizjen e kok\u00ebs p\u00ebrpara. Gjithashtu, shtrirja e muskujve t\u00eb qaf\u00ebs \u00ebsht\u00eb nj\u00eb nga teknikat m\u00eb t\u00eb thjeshta p\u00ebr parandalimin e dhimbjes. Kjo rutin\u00eb mund t\u00eb p\u00ebrs\u00ebritet \u00e7do dit\u00eb p\u00ebr t\u00eb ruajtur fleksibilitetin e qaf\u00ebs gjat\u00eb gjith\u00eb dit\u00ebs.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f5920cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f5920cd\" 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-b33d2a4\" data-id=\"b33d2a4\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-999fe32 elementor-widget elementor-widget-heading\" data-id=\"999fe32\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<p><strong>Ushtrimi 1<\/strong><\/p>\n<div style=\"width: 750px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-19895-1\" width=\"750\" height=\"750\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba1-1_1.mp4?_=1\" \/><a href=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba1-1_1.mp4\">https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba1-1_1.mp4<\/a><\/video><\/div>\n<\/div>\n<\/div>\n<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-60edd2e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60edd2e\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-9e0099f\" data-id=\"9e0099f\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-78d8f36 elementor-widget elementor-widget-video\" data-id=\"78d8f36\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-beb4d48\" data-id=\"beb4d48\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-4191aea elementor-widget elementor-widget-text-editor\" data-id=\"4191aea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<ul>\n<li>Vendos duart n\u00eb qaf\u00eb;<\/li>\n<li>Ndaloni dhe merrni frym\u00eb thell\u00eb;<\/li>\n<li>Nd\u00ebrsa nxirrni frym\u00ebn, uleni mjekr\u00ebn drejt gjoksit, duke t\u00ebrhequr b\u00ebrrylat posht\u00eb drejt dyshemes\u00eb;<\/li>\n<li>Me pesh\u00ebn e duarve, shtrini me kujdes qaf\u00ebn dhe merrni frym\u00eb dhe nxirrni thell\u00eb disa her\u00eb.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0f69c09 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0f69c09\" 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-64d8be4\" data-id=\"64d8be4\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-cd2d375 elementor-widget elementor-widget-heading\" data-id=\"cd2d375\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<p class=\"elementor-heading-title elementor-size-default\"><b>Ushtrimi 2<\/b><\/p>\n<\/div>\n<\/div>\n<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-770bf28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"770bf28\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8599d45\" data-id=\"8599d45\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-daf0861 elementor-widget elementor-widget-video\" data-id=\"daf0861\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n<div style=\"width: 750px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-19895-2\" width=\"750\" height=\"750\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba2.mp4?_=2\" \/><a href=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba2.mp4\">https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba2.mp4<\/a><\/video><\/div>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-bb43d8d\" data-id=\"bb43d8d\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-7d89c1e elementor-widget elementor-widget-text-editor\" data-id=\"7d89c1e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<ul>\n<li>Vendosini duart pas shpin\u00ebs;<\/li>\n<li>T\u00ebrhiqni shpatullat tuaja prapa;<\/li>\n<li>Uleni kok\u00ebn anash, duke e t\u00ebrhequr drejt shpatullave;<\/li>\n<li>Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr disa sekonda;<\/li>\n<li>P\u00ebrs\u00ebriteni me an\u00ebn tjet\u00ebr.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f88365 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f88365\" 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-9bf24bf\" data-id=\"9bf24bf\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-fe532c9 elementor-widget elementor-widget-heading\" data-id=\"fe532c9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<p class=\"elementor-heading-title elementor-size-default\"><b>Ushtrimi 3<\/b><\/p>\n<\/div>\n<\/div>\n<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-845982e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"845982e\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b01bf76\" data-id=\"b01bf76\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-250839a elementor-widget elementor-widget-video\" data-id=\"250839a\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n<div style=\"width: 750px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-19895-3\" width=\"750\" height=\"750\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba3.mp4?_=3\" \/><a href=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba3.mp4\">https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba3.mp4<\/a><\/video><\/div>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6eac679\" data-id=\"6eac679\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-a6ef70b elementor-widget elementor-widget-text-editor\" data-id=\"a6ef70b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<ul>\n<li>P\u00ebrkuluni n\u00eb dysheme, duke u lakuar n\u00eb ij\u00ebt;<\/li>\n<li>Kapni b\u00ebrrylin e kund\u00ebrt me duart tuaja dhe l\u00ebreni kok\u00ebn t\u00eb ulet posht\u00eb;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-97a1917 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"97a1917\" 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-ef52d06\" data-id=\"ef52d06\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-c17d6eb elementor-widget elementor-widget-heading\" data-id=\"c17d6eb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<p><strong>Ushtrimi 4<\/strong><\/p>\n<\/div>\n<\/div>\n<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7aee379 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7aee379\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-15d7dce\" data-id=\"15d7dce\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-e634c8d elementor-widget elementor-widget-video\" data-id=\"e634c8d\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n<div style=\"width: 750px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-19895-4\" width=\"750\" height=\"750\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba4.mp4?_=4\" \/><a href=\"https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba4.mp4\">https:\/\/slavej.mk\/wp-content\/uploads\/2023\/02\/vezba4.mp4<\/a><\/video><\/div>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-65f5533\" data-id=\"65f5533\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-554380a elementor-widget elementor-widget-text-editor\" data-id=\"554380a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<ul>\n<li>Ngrini kok\u00ebn lart drejt tavanit dhe shikoni lart sa t\u00eb mundeni;<\/li>\n<li>Pastaj uleni mjekr\u00ebn posht\u00eb drejt gjoksit sa m\u00eb shum\u00eb q\u00eb t\u00eb mundeni;<\/li>\n<li>P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim 10 her\u00eb.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b6f91bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b6f91bc\" 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-f53f88f\" data-id=\"f53f88f\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-9bff598 elementor-widget elementor-widget-heading\" data-id=\"9bff598\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<p><strong>Ushtrimi 5<\/strong><\/p>\n<\/div>\n<\/div>\n<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2eb3131 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2eb3131\" data-element_type=\"section\">\n<div class=\"elementor-container elementor-column-gap-default\">\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-73a73a3\" data-id=\"73a73a3\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-e672635 elementor-widget elementor-widget-video\" data-id=\"e672635\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n<div style=\"width: 750px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-19895-5\" width=\"750\" height=\"750\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/webm\" src=\"https:\/\/slavej.mk\/wp-content\/uploads\/2024\/09\/vezba-5.webm?_=5\" \/><a href=\"https:\/\/slavej.mk\/wp-content\/uploads\/2024\/09\/vezba-5.webm\">https:\/\/slavej.mk\/wp-content\/uploads\/2024\/09\/vezba-5.webm<\/a><\/video><\/div>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-52ab72c\" data-id=\"52ab72c\" data-element_type=\"column\">\n<div class=\"elementor-widget-wrap elementor-element-populated\">\n<div class=\"elementor-element elementor-element-0c6b1c7 elementor-widget elementor-widget-text-editor\" data-id=\"0c6b1c7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<ul>\n<li class=\"elementor-widget-container\">P\u00ebrdorni mjekr\u00ebn tuaj p\u00ebr t\u00eb vizatuar nj\u00eb rreth n\u00eb t\u00eb djatht\u00eb tre her\u00eb, pastaj n\u00eb t\u00eb majt\u00eb tre her\u00eb.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Teknologjia moderne \u00ebsht\u00eb shkaku m\u00eb i madh i dhimbjes s\u00eb qaf\u00ebs. Or\u00ebt e kaluara para kompjuterit, me kok\u00ebn e vendosur p\u00ebrpara, \u00e7ojn\u00eb n\u00eb tendosje t\u00eb muskujve t\u00eb qaf\u00ebs. K\u00ebta muskuj jan\u00eb n\u00ebn stres dhe vazhdimisht t\u00eb acaruar, gj\u00eb q\u00eb \u00e7on n\u00eb tendosje dhe dhimbje. P\u00ebr t\u00eb leht\u00ebsuar k\u00ebt\u00eb dhimbje, fillimisht kompjuteri duhet t\u00eb vendoset n\u00eb [&hellip;]<\/p>\n","protected":false},"author":188,"featured_media":17316,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[657,478],"tags":[],"class_list":["post-19895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edukimi","category-uncategorized-sq"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 ushtrime p\u00ebr t\u00eb relaksuar qaf\u00ebn - 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\/5-ushtrime-per-te-relaksuar-qafen\/\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 ushtrime p\u00ebr t\u00eb relaksuar qaf\u00ebn - Slavej\" \/>\n<meta property=\"og:description\" content=\"Teknologjia moderne \u00ebsht\u00eb shkaku m\u00eb i madh i dhimbjes s\u00eb qaf\u00ebs. Or\u00ebt e kaluara para kompjuterit, me kok\u00ebn e vendosur p\u00ebrpara, \u00e7ojn\u00eb n\u00eb tendosje t\u00eb muskujve t\u00eb qaf\u00ebs. K\u00ebta muskuj jan\u00eb n\u00ebn stres dhe vazhdimisht t\u00eb acaruar, gj\u00eb q\u00eb \u00e7on n\u00eb tendosje dhe dhimbje. 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