{"id":117843,"date":"2026-09-16T20:25:59","date_gmt":"2026-09-16T17:25:59","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/forca-e-shtrengimit-dhe-gjendja-e-kycit-te-dores-mund-te-tregojne-shume-per-shendetin-ushtrimet-qe-ndihmojne\/"},"modified":"2026-09-16T20:25:59","modified_gmt":"2026-09-16T17:25:59","slug":"forca-e-shtrengimit-dhe-gjendja-e-kycit-te-dores-mund-te-tregojne-shume-per-shendetin-ushtrimet-qe-ndihmojne","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/forca-e-shtrengimit-dhe-gjendja-e-kycit-te-dores-mund-te-tregojne-shume-per-shendetin-ushtrimet-qe-ndihmojne\/","title":{"rendered":"Forca e shtr\u00ebngimit dhe gjendja e ky\u00e7it t\u00eb dor\u00ebs mund t\u00eb tregojn\u00eb shum\u00eb p\u00ebr sh\u00ebndetin: Ushtrimet q\u00eb ndihmojn\u00eb"},"content":{"rendered":"
\"Forca<\/figure>\n

Topi i tenisit, peshat e lehta dhe disa l\u00ebvizje t\u00eb thjeshta mund t\u00eb ruajn\u00eb forc\u00ebn, fleksibilitetin dhe funksionin e duarve<\/p>\n

Ky\u00e7i i dor\u00ebs p\u00ebrb\u00ebhet nga tet\u00eb kocka t\u00eb vogla karpale, t\u00eb lidhura me kockat e parakrahut dhe me bazat e pes\u00eb kockave t\u00eb p\u00ebll\u00ebmb\u00ebs. Kockat, ligamentet dhe nyjat funksionojn\u00eb n\u00eb nj\u00eb ekuilib\u00ebr shum\u00eb t\u00eb sakt\u00eb dhe \u00e7do \u00e7rregullim i tij mund t\u00eb ndikoj\u00eb n\u00eb zhvillimin e problemeve t\u00eb ndryshme, p\u00ebrfshir\u00eb artritin.<\/p>\n

Andrew Abadeer, nga Universiteti i Florid\u00ebs s\u00eb Jugut, ka shpjeguar p\u00ebr BBC se d\u00ebmtimet dhe plakja mund ta prishin k\u00ebt\u00eb ekuilib\u00ebr. Shkak nuk jan\u00eb vet\u00ebm rr\u00ebzimet apo d\u00ebmtimet sportive, por edhe p\u00ebrs\u00ebritja afatgjat\u00eb e t\u00eb nj\u00ebjtave l\u00ebvizje.<\/p>\n

Ndikimi i d\u00ebmtimeve t\u00eb vjetra mund t\u00eb b\u00ebhet i duksh\u00ebm shum\u00eb vite m\u00eb von\u00eb. Sara Larsson, nga Universiteti Lund, paralajm\u00ebron se nj\u00eb l\u00ebndim q\u00eb n\u00eb rini \u00ebsht\u00eb dukur plot\u00ebsisht i sh\u00ebruar, mund t\u00eb shfaq\u00eb pasoja pas disa dekadash.<\/p>\n

Te osteoartriti dhe artriti post-traumatik, d\u00ebmtimi i ligamenteve dhe kockave ose inflamacioni kronik nga mbingarkesa mund t\u00eb ndikojn\u00eb n\u00eb k\u00ebrc dhe t\u00eb \u00e7ojn\u00eb n\u00eb pozicionim jo t\u00eb rregullt t\u00eb kockave.<\/p>\n

Ky\u00e7i i dor\u00ebs mund t\u00eb jap\u00eb sinjale p\u00ebr gjendjen e p\u00ebrgjithshme<\/p>\n

Gjendja e ky\u00e7eve t\u00eb duarve lidhet edhe me sh\u00ebndetin e p\u00ebrgjithsh\u00ebm. Abadeer e p\u00ebrshkruan ky\u00e7in si nj\u00eb lloj \u201cnyje treguese\u201d, pasi ai mund t\u00eb jet\u00eb nd\u00ebr vendet e para ku shfaqen simptomat e artritit reumatoid.<\/p>\n

Sipas tij, rreth gjysma e pacient\u00ebve me k\u00ebt\u00eb s\u00ebmundje mund t\u2019i v\u00ebrejn\u00eb simptomat e para pik\u00ebrisht n\u00eb ky\u00e7et e duarve.<\/p>\n

Edhe\u00a0forca e shtr\u00ebngimit t\u00eb dor\u00ebs\u00a0konsiderohet nj\u00eb tregues i dobish\u00ebm funksional. Te personat e moshuar, nj\u00eb shtr\u00ebngim m\u00eb i fort\u00eb lidhet me m\u00eb pak brisht\u00ebsi fizike, rrezik m\u00eb t\u00eb ul\u00ebt p\u00ebr rr\u00ebzime dhe fraktura dhe me mund\u00ebsi m\u00eb t\u00eb m\u00ebdha p\u00ebr t\u00eb ruajtur pavar\u00ebsin\u00eb n\u00eb aktivitetet e p\u00ebrditshme.<\/p>\n

Ushqimi dhe aktiviteti fizik kan\u00eb r\u00ebnd\u00ebsi<\/p>\n

N\u00eb parandalimin e problemeve rol luajn\u00eb ushqimi, pesha trupore dhe, mbi t\u00eb gjitha, aktiviteti fizik i rregullt.<\/p>\n

Kirurgu ortoped Jaehon Kim, nga Icahn School of Medicine at Mount Sinai, rekomandon marrjen e mjaftueshme t\u00eb kalciumit dhe mineraleve t\u00eb tjera, t\u00eb cilat gjenden, nd\u00ebr t\u00eb tjera, n\u00eb produktet e qum\u00ebshtit dhe te peshqit e vegj\u00ebl si sardelet.<\/p>\n

Mbajtja e nj\u00eb peshe t\u00eb sh\u00ebndetshme mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb biomekanik\u00ebn e p\u00ebrgjithshme t\u00eb trupit dhe n\u00eb zvog\u00eblimin e ngarkes\u00ebs s\u00eb panevojshme mbi nyjat, transmeton Telegrafi.<\/p>\n

Ushtrime t\u00eb thjeshta p\u00ebr ky\u00e7et dhe shtr\u00ebngimin<\/p>\n

Larsson rekomandon tri seri me nga dhjet\u00eb p\u00ebrs\u00ebritje, tri deri n\u00eb kat\u00ebr her\u00eb n\u00eb jav\u00eb. N\u00ebse gjat\u00eb ushtrimeve shfaqet dhimbje, aktiviteti duhet nd\u00ebrprer\u00eb dhe duhet k\u00ebrkuar k\u00ebshilla e mjekut.<\/p>\n

Nj\u00eb grup ushtrimesh synon forcimin e muskujve t\u00eb shpatullave. Edhe pse n\u00eb pamje t\u00eb par\u00eb mund t\u00eb duken pak t\u00eb lidhura me ky\u00e7in e dor\u00ebs, muskujt e t\u00eb gjith\u00eb krahut funksionojn\u00eb si nj\u00eb zinxhir. Shpatullat m\u00eb t\u00eb dob\u00ebta mund t\u00eb shtojn\u00eb ngarkes\u00ebn mbi pjes\u00ebt e tjera t\u00eb krahut.<\/p>\n

Nj\u00eb ushtrim i thjesht\u00eb \u00ebsht\u00eb ngritja e ngadalt\u00eb e krah\u00ebve t\u00eb shtrir\u00eb ose pak t\u00eb p\u00ebrkulur nga pozicioni pran\u00eb trupit deri mbi kok\u00eb dhe kthimi i tyre ngadal\u00eb n\u00eb pozicionin fillestar.<\/p>\n

P\u00ebr muskujt e parakrahut mund t\u00eb p\u00ebrdorni nj\u00eb top terapeutik, plastelin\u00eb terapeutike ose edhe nj\u00eb top tenisi.<\/p>\n

Shtr\u00ebngojeni objektin p\u00ebr\u00a0pes\u00eb deri n\u00eb dhjet\u00eb sekonda, m\u00eb pas lirojeni dor\u00ebn p\u00ebr rreth pes\u00eb sekonda. P\u00ebrs\u00ebriteni ushtrimin dhjet\u00eb her\u00eb me secil\u00ebn dor\u00eb.<\/p>\n

T\u00eb dobishme jan\u00eb edhe ushtrimet e p\u00ebrkuljes dhe shtrirjes s\u00eb ky\u00e7it me pesha t\u00eb lehta.<\/p>\n

Vendoseni parakrahun mbi tavolin\u00eb, nd\u00ebrsa p\u00ebll\u00ebmba dhe ky\u00e7i t\u00eb dalin pak p\u00ebrtej skajit. P\u00ebr p\u00ebrkuljen, p\u00ebll\u00ebmba drejtohet lart dhe ky\u00e7i ngrihet drejt trupit. P\u00ebr shtrirjen, p\u00ebll\u00ebmba drejtohet posht\u00eb dhe dora ngrihet lart.<\/p>\n

Mund t\u00eb p\u00ebrdoren pesha t\u00eb lehta prej rreth\u00a00.5 deri n\u00eb 1.5 kilogram\u00eb, ose nj\u00eb shirit elastik. Ushtrime t\u00eb tilla ndihmojn\u00eb n\u00eb forcimin e muskujve dhe mund t\u00eb kontribuojn\u00eb edhe n\u00eb ruajtjen e forc\u00ebs s\u00eb kockave.<\/p>\n

T\u00eb dobishme jan\u00eb gjithashtu rrotullimet e parakrahut, t\u00eb njohura si pronacion dhe supinacion. Dora me p\u00ebll\u00ebmb\u00eb t\u00eb hapur rrotullohet ngadal\u00eb posht\u00eb dhe m\u00eb pas lart.<\/p>\n

K\u00ebto l\u00ebvizje ndihmojn\u00eb n\u00eb ruajtjen e fleksibilitetit dhe funksionit t\u00eb ky\u00e7eve, ve\u00e7an\u00ebrisht n\u00eb nj\u00eb koh\u00eb kur duart q\u00ebndrojn\u00eb p\u00ebr periudha t\u00eb gjata pothuajse n\u00eb t\u00eb nj\u00ebjtin pozicion gjat\u00eb p\u00ebrdorimit t\u00eb tastier\u00ebs ose telefonit.<\/p>\n

\n

Burimi: mesazhi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Topi i tenisit, peshat e lehta dhe disa l\u00ebvizje t\u00eb thjeshta mund t\u00eb ruajn\u00eb forc\u00ebn, fleksibilitetin dhe funksionin e duarve Ky\u00e7i i dor\u00ebs p\u00ebrb\u00ebhet nga tet\u00eb kocka t\u00eb vogla karpale, t\u00eb lidhura me kockat e parakrahut dhe me bazat e pes\u00eb kockave t\u00eb p\u00ebll\u00ebmb\u00ebs. Kockat, ligamentet dhe nyjat funksionojn\u00eb n\u00eb nj\u00eb ekuilib\u00ebr shum\u00eb t\u00eb sakt\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":109453,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-117843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendetesi"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/117843","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/comments?post=117843"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/117843\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/109453"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=117843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=117843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=117843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}