{"id":776,"date":"2020-03-19T17:01:13","date_gmt":"2020-03-19T17:01:13","guid":{"rendered":"http:\/\/magazineforyou.com\/demo\/?p=776"},"modified":"2020-05-13T18:34:59","modified_gmt":"2020-05-13T18:34:59","slug":"stervitje-ne-kushtet-e-shtepise","status":"publish","type":"post","link":"https:\/\/magazineforyou.com\/1\/stervitje-ne-kushtet-e-shtepise\/","title":{"rendered":"ST\u00cbRVITJE N\u00cb KUSHTET E SHT\u00cbPIS\u00cb"},"content":{"rendered":"

Teksa Koronavirusi vazhdon t\u00eb shkaktoj\u00eb shqet\u00ebsime n\u00eb mbar\u00eb bot\u00ebn, p\u00ebr shkak t\u00eb masave t\u00eb domosdoshme p\u00ebr parandalimin e p\u00ebrhapjes s\u00eb tij t\u00eb gjith\u00eb ne duhet q\u00eb t\u00eb zhvillojm\u00eb rutina t\u00eb reja. Gjat\u00eb k\u00ebsaj jave kemi shkruar shum\u00eb p\u00ebr opsionet dhe burimet e shumta q\u00eb mund t\u2019i p\u00ebrdorni p\u00ebr t\u00eb mos mbetur mbrapa p\u00ebr sa i p\u00ebrket aspektit akademik. Mir\u00ebpo, \u00ebsht\u00eb tejet e r\u00ebnd\u00ebsishme q\u00eb gjat\u00eb k\u00ebsaj kohe t\u00eb keni edhe aktivitet fizik. Sigurisht, kur p\u00ebrmendet aktiviteti fizik t\u00eb gjith\u00eb ju e mendoni daljen n\u00eb parqe, takimet me shok\u00ebt p\u00ebr t\u00eb luajtur futboll apo basketboll apo shkuarjen n\u00eb palest\u00ebr. Sidoqoft\u00eb, ndon\u00ebse k\u00ebto aktivitete nuk mund t\u00eb z\u00ebvend\u00ebsohen n\u00eb t\u00ebr\u00ebsi, ju t\u00eb gjith\u00eb mund t\u00eb st\u00ebrviteni n\u00eb kushtet e sht\u00ebpis\u00eb pa shkaktuar rr\u00ebmuj\u00eb. N\u00eb vijim mund t\u00eb lexoni disa prej ushtrimeve m\u00eb t\u00eb zakonshme nga grupi i ushtrimeve t\u00eb gjimnastik\u00ebs t\u00eb cilat e p\u00ebrdorin pesh\u00ebn e trupit tuaj p\u00ebr t\u00eb st\u00ebrvitur.<\/span><\/p>\n

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Shtrirjet n\u00eb tok\u00eb dhe ngritjet n\u00eb aj\u00ebr (BURPEE)<\/strong><\/p>\n

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Q\u00ebndroni drejt me k\u00ebmb\u00ebt e hapura n\u00eb gjer\u00ebsin\u00eb e krah\u00ebve tuaj. P\u00ebrkulni gjunj\u00ebt dhe vendosini duart n\u00eb tok\u00eb n\u00eb gjer\u00ebsin\u00eb e shpatullave tuaja. Shtrini k\u00ebmb\u00ebt derisa trupi i juaj t\u00eb arrij n\u00eb pozit\u00ebn e pompave. B\u00ebjeni nj\u00eb pomp\u00eb, pra uleni gjoksin dhe kofsh\u00ebt deri n\u00eb dysheme. Kur t\u00eb filloni t\u00eb ngriheni k\u00ebrceni dhe sillni shputat tek duart e juaja n\u00ebn trupin tuaj. M\u00eb pas hidhuni me duart p\u00ebrpjet\u00eb dhe k\u00ebmb\u00ebt plot\u00ebsisht t\u00eb shtrira. Si fillim p\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim 5-10 her\u00eb dhe me kalimin e dit\u00ebve shtoni numrin e p\u00ebrs\u00ebritje t\u00eb k\u00ebtij ushtrimi sipas mund\u00ebsive t\u00eb juaja.<\/span><\/p>\n

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Uljet gali\u00e7 (SQUATS)<\/strong><\/p>\n

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S\u00ebrish pozita fillestare \u00ebsht\u00eb q\u00ebndrimi drejt n\u00eb k\u00ebmb\u00eb me k\u00ebmb\u00ebt n\u00eb gjer\u00ebsin\u00eb e krah\u00ebve tuaj, m\u00eb pas i zgjatni duart n\u00eb pozit\u00eb horizontale n\u00eb lart\u00ebsin\u00eb e kraharorit dhe filloni t\u2019i p\u00ebrthyeni gjunj\u00ebt dhe t\u2019a ulni trupin posht\u00eb sikurse doni t\u00eb uleni n\u00eb karrige derisa t\u00eb arrini n\u00eb pozit\u00ebn kur kofsh\u00ebt e juaja t\u00eb jen\u00eb n\u00eb pozit\u00eb paralele me dyshemen\u00eb. Filloni t\u00eb ngriheni lart. Edhe ky ushtrim p\u00ebrs\u00ebritet disa her\u00eb p\u00ebr fillestar\u00ebt mjaftojn\u00eb 5-10 p\u00ebrs\u00ebritje.<\/span><\/p>\n

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Ngjitja e malit (MOUNTAIN CLIMBERS)<\/span><\/p>\n

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Pozita fillestare e k\u00ebtij ushtrimi \u00ebsht\u00eb sikurse ajo e pompave, ku e t\u00ebr\u00eb pesha e trupit tuaj duhet t\u00eb mb\u00ebshtetet n\u00eb duart e juaja dhe majat e gishtave t\u00eb k\u00ebmb\u00ebve. Pa i ngritur ij\u00ebt lart t\u00ebrhiqeni nj\u00ebr\u00ebn k\u00ebmb\u00eb p\u00ebrpara drejt gjoksit tuaj, deri aty ku mundeni. Kthejeni k\u00ebmb\u00ebn n\u00eb pozit\u00ebn fillestare dhe m\u00eb pas p\u00ebrs\u00ebriteni l\u00ebvizjen e nj\u00ebjt\u00eb me k\u00ebmb\u00ebn tjet\u00ebr. Vazhdoni t\u2019i nd\u00ebrroni k\u00ebmb\u00ebt duke e rritur shpejt\u00ebsin\u00eb e l\u00ebvizjes derisa t\u2019ju duket se jeni duke vrapuar n\u00eb vend n\u00eb pozit\u00ebn e shtrir\u00eb. K\u00ebt\u00eb ushtrim vazhdojeni rreth nj\u00eb minut\u00eb.<\/span><\/p>\n

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Uljet n\u00eb triceps n\u00eb mobile (TRICEPS DIP ON FURNITURE)<\/span><\/p>\n

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Kthejani shpin\u00ebn karriges apo cil\u00ebsdo mobileje q\u00eb e keni n\u00eb sht\u00ebpi e cila \u00ebsht\u00eb stabile. Vendosini duart n\u00eb mobilen e p\u00ebrzgjedhur dhe pesh\u00ebn e trupit mb\u00ebshteteni n\u00eb duart e juaja. K\u00ebmb\u00ebt shtrini p\u00ebrpara dhe vet\u00ebm thembrat t\u2019ju prekin n\u00eb tok\u00eb. P\u00ebrkulini b\u00ebrrylat dhe filloni ta ulni trupin tuaj duke peshuar n\u00eb duart e juaja. Uluni deri n\u00eb at\u00eb pik\u00eb ku mundeni pa shkaktuar ngarkes\u00eb n\u00eb krah\u00ebt e juaj. Kur t\u00eb mb\u00ebrrini pik\u00ebn m\u00eb t\u00eb ul\u00ebt prisni nj\u00eb sekond\u00eb apo dy dhe filloni t\u00eb ngriheni prap\u00eb. Ushtrimin p\u00ebrs\u00ebriteni 5-10 her\u00eb.<\/span><\/p>\n

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D\u00ebrrasa n\u00eb b\u00ebrryla (FOREARM PLANK)<\/span><\/p>\n

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Kjo \u00ebsht\u00eb m\u00ebnyra m\u00eb e zakonshme p\u00ebr ta b\u00ebr\u00eb ushtrimin e d\u00ebrras\u00ebs por, edhe m\u00eb lehta. Vendosini b\u00ebrrylat n\u00eb dysheme n\u00eb gjer\u00ebsin\u00eb e krah\u00ebve tuaj dhe trupin shtrijeni mbrapa. trupi duhet t\u00eb q\u00ebndroj\u00eb drejt si nj\u00eb d\u00ebrras\u00eb dhe pesha e juaj duhet t\u00eb mb\u00ebshtetet n\u00eb b\u00ebrryla dhe majat e gishtave t\u00eb k\u00ebmb\u00ebs. Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozit\u00eb pa l\u00ebvizur. Mos harroni, p\u00ebr k\u00ebt\u00eb ushtrim duhet t\u2019i p\u00ebrdorni muskujt e t\u00ebr\u00eb trupit. Mbajeni k\u00ebt\u00eb pozit\u00eb p\u00ebr 30-60 sekonda dhe ushtrimin p\u00ebrs\u00ebriteni 2-3 her\u00eb.<\/span><\/p>\n

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D\u00ebrrasa anash (SIDE PLANK)<\/span><\/p>\n

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Ky variacion i angazhon muskujt e juaj an\u00ebsor p\u00ebr dallim nga d\u00ebrrasa standarde. Parimi \u00ebsht\u00eb i nj\u00ebjt\u00eb mb\u00ebshtetuni n\u00eb nj\u00ebrin b\u00ebrryl anash dhe k\u00ebmb\u00ebt vendosini sip\u00ebr nj\u00ebra-tjetr\u00ebs. Ngrijeni trupin n\u00eb pozit\u00eb t\u00eb drejt\u00eb duke e mbajtur pesh\u00ebn n\u00eb b\u00ebrryl dhe maj\u00ebn e k\u00ebmb\u00ebs. N\u00ebse d\u00ebshironi ta b\u00ebni ushtrimin m\u00eb t\u00eb v\u00ebshtir\u00eb ngrijeni dor\u00ebn dhe k\u00ebmb\u00ebn tjet\u00ebr n\u00eb aj\u00ebr, nj\u00eb nga nj\u00eb ose t\u00eb dyja nj\u00ebher\u00ebsh. Mbajeni k\u00ebt\u00eb pozit\u00eb p\u00ebr 30-60 sekonda dhe m\u00eb pas nd\u00ebrrojeni krahun. Ushtrimin p\u00ebrs\u00ebriteni 2-3 her\u00eb p\u00ebr secilin krah.<\/span><\/p>\n

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Pompat e duarve (PUSH UPS)<\/span><\/p>\n

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Besoj se ky ushtrim nuk ka nevoj\u00eb p\u00ebr shum\u00eb shpjegim pasi q\u00eb t\u00eb gjith\u00eb e njohim. Pra pesha e trupit mb\u00ebshtetet n\u00eb duart dhe majat e gishtave t\u00eb k\u00ebmb\u00ebve tuaj dhe m\u00eb pas duke e mbajtur trupin drejt uleni gjoksin drejt dyshemes\u00eb dhe ngrijeni lart. P\u00ebrs\u00ebriteni ushtrimin 5-10 her\u00eb.<\/span><\/p>\n

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Pompat e barkut (ABDOMINAL CRUNCHES)<\/span><\/p>\n

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Edhe ky ushtrim njihet nga shumica. Shtrijuni n\u00eb shpin\u00eb p\u00ebrkulin i gjunj\u00ebt dhe shputat t\u00eb prekin drejt dyshemen\u00eb. Duart vendosini n\u00eb gjoks dhe me ngritje t\u00eb leht\u00eb t\u00eb gjoksit kontraktoni muskujt e barkut. Gjat\u00eb t\u00ebr\u00eb koh\u00ebs merrni frym\u00eb rregullisht dhe p\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim 5-10 her\u00eb.<\/span><\/p>\n

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Teksa Koronavirusi vazhdon t\u00eb shkaktoj\u00eb shqet\u00ebsime n\u00eb mbar\u00eb bot\u00ebn, p\u00ebr shkak t\u00eb masave t\u00eb domosdoshme p\u00ebr parandalimin e p\u00ebrhapjes s\u00eb tij t\u00eb gjith\u00eb ne duhet q\u00eb t\u00eb zhvillojm\u00eb rutina t\u00eb reja. Gjat\u00eb k\u00ebsaj jave kemi shkruar shum\u00eb p\u00ebr opsionet dhe burimet e shumta q\u00eb mund t\u2019i p\u00ebrdorni p\u00ebr t\u00eb mos mbetur mbrapa p\u00ebr sa i […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-776","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/posts\/776","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/comments?post=776"}],"version-history":[{"count":2,"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/posts\/776\/revisions"}],"predecessor-version":[{"id":2036,"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/posts\/776\/revisions\/2036"}],"wp:attachment":[{"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/media?parent=776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/categories?post=776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magazineforyou.com\/1\/wp-json\/wp\/v2\/tags?post=776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}