{"id":22235,"date":"2021-09-06T20:00:55","date_gmt":"2021-09-06T18:00:55","guid":{"rendered":"https:\/\/www.drardi.com\/?p=1025"},"modified":"2021-09-06T20:00:55","modified_gmt":"2021-09-06T18:00:55","slug":"5-ushtrime-per-muskujt-e-legenit","status":"publish","type":"post","link":"https:\/\/drardi.com\/shop\/5-ushtrime-per-muskujt-e-legenit\/","title":{"rendered":"5 ushtrime p\u00ebr muskujt e legenit"},"content":{"rendered":"

Pas lindjeve ose edhe si pasoj\u00eb e plakjes, vihet re nj\u00eb dob\u00ebsim i leht\u00eb i muskujve t\u00eb legenit. K\u00ebta muskuj suportojn\u00eb fshik\u00ebz\u00ebn, zorr\u00ebn dhe mitr\u00ebn. Kur ata kontraktohen, hapjet drejt vagin\u00ebs, anusit dhe uretr\u00ebs ngushtohen. Kur ata relaksohen, urina dhe fecet sekretohen nga trupi.<\/p>\n

Muskujt e legenit gjithashtu luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb aspektin seksual. Forcimi i tyre mund t\u00eb reduktoj\u00eb dhimbjen n\u00eb zon\u00ebn e legenit gjat\u00eb marr\u00ebdh\u00ebnies seksuale, si edhe rrit mund\u00ebsin\u00eb p\u00ebr t\u00eb ndjer\u00eb k\u00ebnaq\u00ebsi gjat\u00eb seksit. Gjat\u00eb shtatz\u00ebnis\u00eb, muskujt e legenit suportojn\u00eb foshnj\u00ebn dhe asistojn\u00eb n\u00eb procesin e lindjes.<\/p>\n

Shtatz\u00ebnia dhe sjellja n\u00eb jet\u00eb e f\u00ebmij\u00ebve mund t\u00eb dob\u00ebsoj\u00eb muskujt e legenit, shoq\u00ebruar me faktor\u00eb t\u00eb tjer\u00eb si mosha, obeziteti, ngritja e peshave t\u00eb r\u00ebnda dhe kolla kronike. Muskujt e dob\u00ebsuar t\u00eb legenit mund t\u00eb shoq\u00ebrohen me pamund\u00ebsi p\u00ebr t\u00eb mbajtur urin\u00ebn si edhe marr\u00ebdh\u00ebnie seksuale t\u00eb dhimbshme.<\/p>\n

M\u00eb posht\u00eb p\u00ebrshkruhen 5 ushtrime t\u00eb thjeshta p\u00ebr forcimin e muskujve t\u00eb legenit:<\/p>\n

Kegels<\/strong><\/p>\n

Kegels p\u00ebrkufizohet si praktikimi i kontraktimit dhe relaksimit t\u00eb muskujve t\u00eb legenit. Mund t\u00eb p\u00ebrfitoni prej k\u00ebtij ushtrimi vecan\u00ebrisht n\u00ebse p\u00ebrjetoni rrjedhje t\u00eb urin\u00ebs gjat\u00eb t\u00ebshtim\u00ebs, t\u00eb qeshur\u00ebs, t\u00eb k\u00ebrcyerit, kollitjes, ose keni nevoj\u00eb p\u00ebr t\u00eb urinuar menj\u00ebher\u00eb pas urinimit.<\/p>\n

Mjetet e nevojshme: asnj\u00eb mjet shtes\u00eb<\/p>\n

    \n
  1. Identifikoni muskujt e duhur. M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr ta b\u00ebr\u00eb k\u00ebt\u00eb \u00ebsht\u00eb duke ndaluar rrjedhjen e urin\u00ebs n\u00eb mes t\u00eb procesit t\u00eb urinimit. K\u00ebta jan\u00eb muskujt e legenit.<\/li>\n
  2. P\u00ebr t\u00eb performuar Kegels, duhet t\u00eb kontraktoni k\u00ebto muskuj dhe t\u2019i mbani t\u00eb kontraktuar p\u00ebr 5 sekonda. Relaksohuni p\u00ebr 5 sekonda t\u00eb tjera.<\/li>\n
  3. P\u00ebrs\u00ebriteni k\u00ebt\u00eb 10 her\u00eb, 3 her\u00eb n\u00eb dit\u00eb.<\/li>\n<\/ol>\n

     <\/p>\n

    Squats<\/strong><\/p>\n

    \"\"K\u00ebt\u00eb ushtrim mund ta performoni me pesh\u00ebn e trupit ose me pesha t\u00eb tjera shtes\u00eb, sipas mund\u00ebsive.<\/p>\n

      \n
    1. Poziciononi k\u00ebmb\u00ebt n\u00eb gjer\u00ebsi pak m\u00eb t\u00eb madhe se ajo e shpatullave. Gishtat e m\u00ebdhenj t\u00eb k\u00ebmb\u00ebve q\u00ebndrojn\u00eb drejtuar nga jasht\u00eb.<\/li>\n
    2. P\u00ebrkulni gjunjt\u00eb dhe shtyni t\u00eb pasmet prapa, nj\u00ebjt\u00eb si kur uleni n\u00eb karrige. Mbajeni mjekr\u00ebn lart dhe qaf\u00ebn neutrale.<\/li>\n
    3. Uluni derisa kofsh\u00ebt t\u00eb jen\u00eb n\u00eb vij\u00eb paralele me tok\u00ebn, duke e p\u00ebrq\u00ebndruar pesh\u00ebn n\u00eb thembra.<\/li>\n
    4. Kthehuni n\u00eb pozicionin fillestar duke shtyr\u00eb me vithe dhe thembra.<\/li>\n
    5. Sipas mund\u00ebsive, kryeni 3 sete (her\u00eb) me nga 15 p\u00ebrs\u00ebritje.<\/li>\n<\/ol>\n

       <\/p>\n

       <\/p>\n

      Ura<\/strong><\/p>\n

      \"\"Mjetet e nevojshme: asnj\u00eb mjet shtes\u00eb<\/p>\n

        \n
      1. Shtrihuni n\u00eb dysheme. Shpina duhet t\u00eb jet\u00eb e mb\u00ebshtetur n\u00eb dysheme, gjunjt\u00eb t\u00eb p\u00ebrkulur n\u00eb k\u00ebnd 90 grad\u00eb, shputat e k\u00ebmb\u00ebve t\u00eb mb\u00ebshtetura n\u00eb dysheme dhe krah\u00ebt t\u00eb shtrir\u00eb me p\u00ebll\u00ebmba t\u00eb kthyera drejt dyshemes\u00eb.<\/li>\n
      2. Merrni frym\u00eb dhe shtyni me thembra, duke ngritur vithet nga dyshemeja. Mbani shtr\u00ebnguar vithet dhe muskujt e legenit. Trupi juaj-duke nisur nga supet deri te gjunjt\u00eb- duhet t\u00eb formoj\u00eb nj\u00eb vij\u00eb t\u00eb drejt\u00eb.<\/li>\n
      3. Ndaloni 1-2 sekonda n\u00eb pozicionin e kontraktuar me vithe t\u00eb ngritura, m\u00eb pas ngadal\u00eb rikthehuni n\u00eb pozicionin fillestar.<\/li>\n
      4. Kryeni 2-3 sete me 10-15 p\u00ebrs\u00ebritje, sipas mund\u00ebsive.<\/li>\n<\/ol>\n

         <\/p>\n

        Split tabletop<\/strong><\/p>\n

        \"\"Mjetet e nevojshme: asnj\u00eb mjet shtes\u00eb<\/p>\n

        Shtrihuni n\u00eb dysheme. Ngrini k\u00ebmb\u00ebt lart dhe p\u00ebrkulni gjunjt\u00eb, n\u00eb m\u00ebnyr\u00eb q\u00eb kofsh\u00ebt t\u00eb jen\u00eb pingul me dyshemen\u00eb dhe k\u00ebrcinjt\u00eb paralel me t\u00eb.<\/p>\n

          \n
        1. Forconi muskujt e barkut. Aktivizoni pjes\u00ebn e brendshme t\u00eb kofsh\u00ebve duke takuar k\u00ebmb\u00ebt me nj\u00ebra tjetr\u00ebn.<\/li>\n
        2. Me l\u00ebvizje t\u00eb kontrolluara, hapni ngadal\u00eb k\u00ebmb\u00ebt.<\/li>\n
        3. Rikthehuni n\u00eb pozicionin fillestar.<\/li>\n
        4. Kryeni 10-15 p\u00ebrs\u00ebritje n\u00eb 3 sete.<\/li>\n<\/ol>\n

           <\/p>\n

           <\/p>\n

          Bird dog<\/strong><\/p>\n

          \"\"Mjetet e nevojshme: asnj\u00eb mjet shtes\u00eb<\/p>\n

            \n
          1. Q\u00ebndroni n\u00eb dysheme me kycet n\u00ebn supe dhe gjunjt\u00eb n\u00ebn vithe.<\/li>\n
          2. Shpina duhet t\u00eb jet\u00eb e drejt\u00eb dhe qafa neutral.<\/li>\n
          3. Forconi muskujt e barkut.<\/li>\n
          4. P\u00ebr t\u00eb nisur l\u00ebvizjen, shtrini k\u00ebmb\u00ebn e djatht\u00eb dhe krahun e majt\u00eb nj\u00ebkoh\u00ebsisht, duke ruajtur legenin dhe supet n\u00eb pozicion neutral. Mos e ulni ose ngrini kok\u00ebn. Q\u00ebndroni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr 2 sekonda.<\/li>\n
          5. Ktheni k\u00ebmb\u00ebn dhe krahun n\u00eb pozicionin e fillimit, duke ruajtur stabilitetin. M\u00eb pas kryeni t\u00eb nj\u00ebjt\u00ebn l\u00ebvizje me k\u00ebmb\u00ebn e majt\u00eb dhe krahun e djatht\u00eb. K\u00ebshtu k\u00ebni kryer nj\u00eb p\u00ebrs\u00ebritje.<\/li>\n
          6. Kryeni, sipas mund\u00ebsive, 10 p\u00ebrs\u00ebritje n\u00eb 3 sete.<\/li>\n<\/ol>\n

             <\/p>\n

             <\/p>\n

            P\u00ebrshtati: Ajna Gjyla<\/p>\n","protected":false},"excerpt":{"rendered":"

            Pas lindjeve ose edhe si pasoj\u00eb e plakjes, vihet re nj\u00eb dob\u00ebsim i leht\u00eb i muskujve t\u00eb legenit. K\u00ebta muskuj suportojn\u00eb fshik\u00ebz\u00ebn, zorr\u00ebn dhe mitr\u00ebn. Kur ata kontraktohen, hapjet drejt vagin\u00ebs, anusit dhe uretr\u00ebs ngushtohen. Kur ata relaksohen, urina dhe fecet sekretohen nga trupi. Muskujt e legenit gjithashtu luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb aspektin seksual. […]<\/p>\n","protected":false},"author":1,"featured_media":23746,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[237],"tags":[236,291],"class_list":["post-22235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gjinekologji","tag-obstetrike-gjinekologji-obgyn-obsgjin-drardi-drprushi-drardiprushi-obstetergjinekolog-shtatzenia","tag-pelvis-ushtrime-dysheme-pelvike-kegel-kegels-inkontinenca"],"yoast_head":"\n5 ushtrime p\u00ebr muskujt e legenit - Intimacy<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 ushtrime p\u00ebr muskujt e legenit - Intimacy\" \/>\n<meta property=\"og:description\" content=\"Pas lindjeve ose edhe si pasoj\u00eb e plakjes, vihet re nj\u00eb dob\u00ebsim i leht\u00eb i muskujve t\u00eb legenit. K\u00ebta muskuj suportojn\u00eb fshik\u00ebz\u00ebn, zorr\u00ebn dhe mitr\u00ebn. Kur ata kontraktohen, hapjet drejt vagin\u00ebs, anusit dhe uretr\u00ebs ngushtohen. Kur ata relaksohen, urina dhe fecet sekretohen nga trupi. Muskujt e legenit gjithashtu luajn\u00eb rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb aspektin seksual. 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