{"id":20401,"date":"2024-09-24T08:51:43","date_gmt":"2024-09-24T06:51:43","guid":{"rendered":"https:\/\/slavej.mk\/vezhbi-za-za%d1%98aknuva%d1%9ae-na-skochniot-zglob\/"},"modified":"2025-01-08T13:22:30","modified_gmt":"2025-01-08T12:22:30","slug":"ushtrime-per-te-forcuar-nyellin","status":"publish","type":"post","link":"https:\/\/slavej.mk\/sq\/ushtrime-per-te-forcuar-nyellin\/","title":{"rendered":"Ushtrime p\u00ebr t\u00eb forcuar nyellin<\/strong>"},"content":{"rendered":"
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Nd\u00ebrsa l\u00ebvizni ose luani sport, nyelli i k\u00ebmb\u00ebs dhe muskujt p\u00ebrreth p\u00ebrjetojn\u00eb shum\u00eb trysni, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb l\u00ebndime. Mij\u00ebra njer\u00ebz l\u00ebndohen \u00e7do dit\u00eb kur zbresin shkall\u00ebt, veshin taka t\u00eb larta ose kur luajn\u00eb sport dhe vrapojn\u00eb.\u00a0<\/strong><\/p>\n

Lajmi i mir\u00eb \u00ebsht\u00eb se ju mund t\u00eb forconi muskujt dhe ligamentet e ky\u00e7it t\u00eb k\u00ebmb\u00ebs. Kjo do t’ju mbroj\u00eb nga l\u00ebndimet dhe do t\u00eb p\u00ebrmir\u00ebsoj\u00eb stabilitetin dhe l\u00ebvizshm\u00ebrin\u00eb tuaj. M\u00eb posht\u00eb po ju japim kat\u00ebr ushtrime q\u00eb do t’ju ndihmojn\u00eb t\u00eb jeni m\u00eb t\u00eb q\u00ebndruesh\u00ebm.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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Vizatoni alfabetin<\/b><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n
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Ky ushtrim \u00ebsht\u00eb po aq i thjesht\u00eb sa A-B-C. Shtrihuni n\u00eb shpin\u00eb ose mb\u00ebshtetuni n\u00eb di\u00e7ka n\u00ebse jeni n\u00eb k\u00ebmb\u00eb. Ngrini nj\u00ebr\u00ebn k\u00ebmb\u00eb dhe gjurmoni alfabetin me gisht\u00ebrinjt\u00eb tuaj duke p\u00ebrkulur k\u00ebmb\u00ebn. P\u00ebrs\u00ebriteni me k\u00ebmb\u00ebn tjet\u00ebr. B\u00ebni k\u00ebt\u00eb ushtrim nj\u00eb her\u00eb n\u00eb dit\u00eb.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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Gishtat lart<\/b><\/h3>\n<\/div>\n<\/div>\n
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Q\u00ebndroni me k\u00ebmb\u00ebt t\u00eb zgjeruara n\u00eb ij\u00eb. Mbani di\u00e7ka p\u00ebr ekuilib\u00ebr dhe ngrihuni lart n\u00eb gishtat e k\u00ebmb\u00ebve dhe m\u00eb pas uluni ngadal\u00eb n\u00eb thembra. P\u00ebrs\u00ebriteni 10 her\u00eb. B\u00ebni k\u00ebt\u00eb ushtrim nj\u00eb her\u00eb n\u00eb dit\u00eb.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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P\u00ebrkulja dorsale<\/b><\/h3>\n<\/div>\n<\/div>\n
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Shtrihuni n\u00eb shpin\u00eb dhe t\u00ebrhiqeni shput\u00ebn nga brenda me gishtat e k\u00ebmb\u00ebve. Mbajeni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr 30 sekonda. M\u00eb pas mbajeni shput\u00ebn n\u00eb drejtim t\u00eb kund\u00ebrt nga jasht\u00eb dhe q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr 30 sekonda. P\u00ebrs\u00ebriteni me k\u00ebmb\u00ebn tjet\u00ebr. B\u00ebni k\u00ebt\u00eb zgjatim dy her\u00eb n\u00eb secil\u00ebn k\u00ebmb\u00eb (gjithsej 4 minuta).<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

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Q\u00ebndrimi n\u00eb nj\u00ebr\u00ebn k\u00ebmb\u00eb<\/b><\/h3>\n<\/div>\n<\/div>\n
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Gjith\u00e7ka q\u00eb duhet t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb q\u00ebndroni n\u00eb nj\u00ebr\u00ebn k\u00ebmb\u00eb, pak t\u00eb p\u00ebrkulur n\u00eb gju. Balanconi p\u00ebr 20 sekonda. P\u00ebrs\u00ebriteni me k\u00ebmb\u00ebn tjet\u00ebr. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim tri her\u00eb n\u00eb secil\u00ebn k\u00ebmb\u00eb.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"

Nd\u00ebrsa l\u00ebvizni ose luani sport, nyelli i k\u00ebmb\u00ebs dhe muskujt p\u00ebrreth p\u00ebrjetojn\u00eb shum\u00eb trysni, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb l\u00ebndime. Mij\u00ebra njer\u00ebz l\u00ebndohen \u00e7do dit\u00eb kur zbresin shkall\u00ebt, veshin taka t\u00eb larta ose kur luajn\u00eb sport dhe vrapojn\u00eb.\u00a0 Lajmi i mir\u00eb \u00ebsht\u00eb se ju mund t\u00eb forconi muskujt dhe ligamentet e ky\u00e7it t\u00eb k\u00ebmb\u00ebs. […]<\/p>\n","protected":false},"author":188,"featured_media":17312,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[657,478],"tags":[],"class_list":["post-20401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edukimi","category-uncategorized-sq"],"yoast_head":"\nUshtrime p\u00ebr t\u00eb forcuar nyellin - 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\/ushtrime-per-te-forcuar-nyellin\/\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ushtrime p\u00ebr t\u00eb forcuar nyellin - Slavej\" \/>\n<meta property=\"og:description\" content=\"Nd\u00ebrsa l\u00ebvizni ose luani sport, nyelli i k\u00ebmb\u00ebs dhe muskujt p\u00ebrreth p\u00ebrjetojn\u00eb shum\u00eb trysni, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb l\u00ebndime. 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