{"id":4375,"date":"2020-10-04T12:28:10","date_gmt":"2020-10-04T11:28:10","guid":{"rendered":"https:\/\/www.neformemeaulonen.com\/?p=4375"},"modified":"2020-12-23T11:36:14","modified_gmt":"2020-12-23T10:36:14","slug":"doni-vithe-te-bukura-ja-cfare-duhet-te-dini-dhe-te-beni","status":"publish","type":"post","link":"https:\/\/v1.neformemeaulonen.com\/en\/doni-vithe-te-bukura-ja-cfare-duhet-te-dini-dhe-te-beni\/","title":{"rendered":"Doni vithe t\u00eb bukura? Ja \u00e7far\u00eb duhet t\u00eb dini (dhe t\u00eb b\u00ebni)"},"content":{"rendered":"
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Ka kaq shum\u00eb lloje t\u00eb pasmesh q\u00eb dikush mund t\u00eb doj\u00eb t\u00eb ket\u00eb saq\u00eb nuk do t\u00eb na dilte koha t\u2019i num\u00ebronim t\u00eb gjitha\u2026 duke nisur q\u00eb nga t\u00eb pasmet e m\u00ebdha deri te t\u00eb pasmet n\u00eb form\u00eb V.<\/p>\n

Pyetja q\u00eb t\u00eb gjith\u00ebve na mundon her\u00eb pas here \u00ebsht\u00eb: Si mund t\u00eb b\u00ebj t\u00eb pasmet q\u00eb dua un\u00eb?<\/p>\n

Para se t\u2019ju tregojm\u00eb se \u00e7far\u00eb duhet t\u00eb b\u00ebni konkretisht, le t\u2019ju tregojm\u00eb nga ana shkencore se nga se p\u00ebrb\u00ebhen t\u00eb pasmet tuaja. N\u00eb fakt, t\u00eb pasmet nuk jan\u00eb asgj\u00eb tjet\u00ebr ve\u00e7se grupe muskujsh t\u00eb quajtura \u201cglutes\u201d apo muskujt gluetal\u00eb, t\u00eb cil\u00ebt p\u00ebrb\u00ebhen nga tre lloje muskujsh:<\/p>\n

– Muskujt \u201cMaximus\u201d: Muskuli m\u00eb i madh dhe q\u00eb \u00ebsht\u00eb pjesa e dukshme e t\u00eb pasmeve, e cila ndryshon dhe merr forma t\u00eb reja.<\/p>\n

– Muskujt \u201cMedius\u201d: Ky muskul gjendet n\u00eb pjes\u00ebn e jashtme t\u00eb zon\u00ebs pelvike apo n\u00eb pjes\u00ebn e pasme e t\u00eb fundme t\u00eb belit. Ky lloj muskuli lidhet dhe ndihmon me l\u00ebvizjen e k\u00ebmb\u00ebv.<\/p>\n

– Muskujt \u201cMinimus\u201d: Gjendet poshte muskulit medius dhe ndihmon n\u00eb rrotullimin e zon\u00ebs mes gjurit dhe belit, pra shal\u00ebs dhe asiston n\u00eb l\u00ebvizjen e k\u00ebmb\u00ebve.<\/p>\n

M\u00eb posht\u00eb, po ju sjellim disa lloje ushtrimesh q\u00eb mund t\u2019ju ndihmojn\u00eb n\u00eb arritjen e q\u00ebllimit tuaj p\u00ebr t\u00eb pasur t\u00eb pasmet q\u00eb d\u00ebshironi.<\/p>\n

– SQUATS. Shumica e njer\u00ebzve kryejn\u00eb squats sepse duan t\u00eb nd\u00ebrtojn\u00eb nj\u00eb shal\u00eb t\u00eb tonifikuar dhe p\u00ebr t\u00eb rrumbullakosur t\u00eb pasmet. Sidoqoft\u00eb, n\u00ebse kryeni squats, ju po punoni edhe m\u00eb muskujt gluteal\u00eb. Filloni me nj\u00eb squat bazik, fillimisht dhe kur t\u00eb jeni gati, rriteni intesitetin duke harkuar zon\u00ebn e t\u00eb pasmeve dhe duke e ulur m\u00eb pran\u00eb tok\u00ebs. Jo vet\u00ebm kaq, por ju mund edhe t\u00eb kombinoni lloje t\u00eb ndryshme squat-esh, si psh. plie squats (squat me gjunj\u00ebt e hapur diagonal), squat me nj\u00eb k\u00ebmb\u00eb apo split squat.<\/p>\n

– LUNGES. Lunges jan\u00eb ushtrimet q\u00eb mendohen se punojn\u00eb vet\u00ebm me shal\u00ebt, por ato punojn\u00eb edhe me muskujt e t\u00eb pasmeve gjithashtu. Teksa po kryeni lunges, mundohuni q\u00eb gjuri t\u00eb jet\u00eb n\u00eb t\u00eb njejtin nivel me shput\u00ebn e k\u00ebmb\u00ebs. Mos harroni ta mbani kurrizin drejt dhe t\u00eb mos lakoheni para apo pas. Mund t\u00eb shtoni edhe gira p\u00ebr rezultate m\u00eb t\u00eb mira.<\/p>\n

– DEADLIFT-I RUMUN (ROMANIAN DEADLIFT). N\u00ebse keni par\u00eb konkurse apo gara t\u00eb ngritjes s\u00eb peshave me shum\u00eb mund\u00ebsi e keni par\u00eb edhe k\u00ebt\u00eb lloj ushtrimi. Deadlifti Rumun punon me muskujt e t\u00eb pasmeve dhe me tendinat e kofsh\u00ebve. Q\u00eb ta kryeni n\u00eb m\u00ebnyr\u00eb t\u00eb sigurt\u00eb, mbani k\u00ebmb\u00ebt e hapura n\u00eb gjer\u00ebsin\u00eb e shpatullave, gjoksin e ngritur, pjesa e poshtme e lakuar dhe gjunj\u00ebt nuk duhet t\u00eb sforcohen.<\/p>\n

– GLUTE BRIDGES. Q\u00eb t\u00eb kryeni k\u00ebt\u00eb lloj ushtrimi duhet t\u00eb shtriheni me shpatulla n\u00eb tok\u00eb, t\u00eb shtr\u00ebngoni pak muskujt e t\u00eb pasmeve dhe t\u00eb ngrini belin drejt tavanit. Q\u00eb t\u00eb rrisni aktivitetin e muskujve t\u00eb t\u00eb pasmeve, shtoni pesha n\u00eb pjes\u00ebn e barkut dhe vendosini n\u00eb nj\u00eb stol. Ky lloj variacioni i glute bridges quhet \u201chip thrust\u201d.<\/p>\n

Gjithashtu, n\u00ebse doni m\u00eb shum\u00eb rezultat mund t\u00eb vendosni nj\u00eb llastik n\u00eb zon\u00ebn e kofshave apo t\u00eb k\u00ebmb\u00ebve. Kjo ju ndihmon t\u00eb rrisni feedback-un e ushtrimeve pa pasur nevoj\u00eb t\u00eb ndryshoni ushtrim. Nga ana tjet\u00ebr mund t\u00eb rrisni edhe peshat me t\u00eb cilat punoni n\u00eb ushtrimet e m\u00ebsip\u00ebrme. Ama, shtimi i peshave duhet t\u00eb vij\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb ngadalt\u00eb se n\u00eb t\u00eb kund\u00ebrt mund t\u00eb d\u00ebmtoni veten.<\/p>\n

N\u00ebse jeni n\u00eb hapat e par\u00eb t\u00eb nisjes s\u00eb ushtrimeve fizike mund t\u00eb konsultoheni me trajnerin tuaj rreth k\u00ebtyre ushtrimeve.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Ka kaq shum\u00eb lloje t\u00eb pasmesh q\u00eb dikush mund t\u00eb doj\u00eb t\u00eb ket\u00eb saq\u00eb nuk do t\u00eb na dilte koha<\/p>","protected":false},"author":1,"featured_media":4376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[127],"tags":[],"class_list":["post-4375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stervitje"],"yoast_head":"\nDoni vithe t\u00eb bukura? 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