{"id":123785,"date":"2023-01-19T17:12:46","date_gmt":"2023-01-19T16:12:46","guid":{"rendered":"https:\/\/atena.sk\/blog\/a-eshte-e-rendesishme-te-stervitni-trurin\/"},"modified":"2023-04-17T13:53:38","modified_gmt":"2023-04-17T11:53:38","slug":"a-eshte-e-rendesishme-te-stervitni-trurin","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/sq\/a-eshte-e-rendesishme-te-stervitni-trurin\/","title":{"rendered":"A \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb st\u00ebrvitni trurin?"},"content":{"rendered":"\n<p>Sa shpesh mendojm\u00eb p\u00ebr sh\u00ebndetin ton\u00eb? Shumica prej nesh b\u00ebjn\u00eb di\u00e7ka p\u00ebr t\u00eb <strong>disa her\u00eb n\u00eb dit\u00eb<\/strong> . Ju p\u00eblqen t\u00eb pini nj\u00eb hamburger p\u00ebr drek\u00eb, por ju rezistoni dhe preferoni nj\u00eb sallat\u00eb p\u00ebr t\u00eb ulur kolesterolin. D\u00ebshironi t\u00eb shikoni nj\u00eb film? N\u00eb vend t\u00eb k\u00ebsaj, ju shkoni n\u00eb palest\u00ebr ose b\u00ebni nj\u00eb sh\u00ebtitje. Ne lajm\u00eb dh\u00ebmb\u00ebt \u00e7do dit\u00eb sepse e dim\u00eb se sa e r\u00ebnd\u00ebsishme \u00ebsht\u00eb higjiena orale. A nuk \u00ebsht\u00eb truri yn\u00eb po aq i r\u00ebnd\u00ebsish\u00ebm sa l\u00ebvozhga e trupit ton\u00eb &#8211; niveli i kolesterolit, ushtrimet fizike apo higjiena e dh\u00ebmb\u00ebve? Pra, pse po e injorojm\u00eb st\u00ebrvitjen e tij? <\/p>\n\n<p>Duke ushtruar rregullisht trurin tuaj, ju mund t\u00eb p\u00ebrmir\u00ebsoni <strong>kujtes\u00ebn dhe p\u00ebrqendrimin<\/strong> tuaj edhe kur rriteni, ta b\u00ebni m\u00eb t\u00eb leht\u00eb kryerjen e detyrave t\u00eb p\u00ebrditshme dhe ta mbani trurin tuaj t\u00eb mpreht\u00eb. Dhe meqen\u00ebse performanca e tij p\u00ebrkeq\u00ebsohet ngadal\u00eb me kalimin e koh\u00ebs, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb filloni. P\u00ebrve\u00e7 k\u00ebsaj, ju gjithashtu mund t\u00eb p\u00ebrmir\u00ebsoni ekuilibrin tuaj emocional. <\/p>\n\n<h2 class=\"wp-block-heading\">A keni nevoj\u00eb t\u00eb ushtroni trurin tuaj edhe n\u00ebse jeni duke punuar?<\/h2>\n\n<p>N\u00ebse mendoni se puna me koh\u00eb t\u00eb plot\u00eb \u00ebsht\u00eb e mjaftueshme p\u00ebr t\u00eb ushtruar trurin tuaj, mund t\u00eb zhg\u00ebnjeheni dhe t\u00eb habiteni. N\u00eb muajt e par\u00eb, truri juaj do t\u00eb jet\u00eb plot\u00ebsisht i z\u00ebn\u00eb. Dhe ndoshta ai do t\u00eb punoj\u00eb aq shum\u00eb p\u00ebr nj\u00eb ose dy vjet. Por at\u00ebher\u00eb puna juaj b\u00ebhet <strong>rutin\u00eb<\/strong> . Edhe pse \u00ebsht\u00eb sfiduese dhe k\u00ebrkon shum\u00eb vendimmarrje, ju nuk po st\u00ebrvitni trurin tuaj pasi \u00ebsht\u00eb pothuajse e pamundur t\u00eb p\u00ebrballeni me nj\u00eb detyr\u00eb q\u00eb nuk e keni hasur m\u00eb par\u00eb. Vet\u00ebm p\u00ebr shkak se jeni duke menduar nuk do t\u00eb thot\u00eb se po ushtroni trurin tuaj. <\/p>\n\n<h2 class=\"wp-block-heading\">Si mund ta trajnojm\u00eb trurin ton\u00eb?<\/h2>\n\n<p>Ne e p\u00ebrdorim trurin ton\u00eb gjat\u00eb gjith\u00eb koh\u00ebs. Edhe kur l\u00ebvizim duart, ecim ose pim\u00eb nj\u00eb got\u00eb uj\u00eb. Megjithat\u00eb, <strong>kjo nuk \u00ebsht\u00eb<\/strong> st\u00ebrvitje dhe nuk mjafton. \u00c7el\u00ebsi i suksesit \u00ebsht\u00eb krijimi i <strong>lidhjeve t\u00eb reja sinaptike<\/strong> . Dhe k\u00ebt\u00eb mund ta arrijm\u00eb duke m\u00ebsuar nj\u00eb aktivitet t\u00eb ri. Nuk duhet t\u00eb jet\u00eb aspak e nd\u00ebrlikuar.<\/p>\n\n<p>Shembujt m\u00eb t\u00eb mir\u00eb p\u00ebrfshijn\u00eb t\u00eb m\u00ebsuarit p\u00ebr t\u00eb k\u00ebrcyer, duke luajtur nj\u00eb instrument muzikor ose duke u p\u00ebrpjekur p\u00ebr t\u00eb m\u00ebsuar nj\u00eb gjuh\u00eb t\u00eb re t\u00eb huaj. Kur mendoni se nuk mund t\u00eb zot\u00ebroni nj\u00eb gjuh\u00eb tjet\u00ebr, mund t\u00eb punoni p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar fjalorin e asaj q\u00eb tashm\u00eb e dini. Vet\u00ebm mos harroni se leximi i fjal\u00ebve t\u00eb reja nuk mjafton. E th\u00ebn\u00eb thjesht, n\u00ebse doni t\u00eb mbani mend t\u00eb reja, duhet t&#8217;i <strong>lidhni ose<\/strong> t&#8217;i lidhni ato me di\u00e7ka &#8211; jepuni atyre nj\u00eb p\u00ebrshkrim q\u00eb truri juaj do t\u00eb kujtoj\u00eb dhe shoq\u00ebrohet me t\u00eb.<\/p>\n\n<h2 class=\"wp-block-heading\">Nuk ka t\u00eb b\u00ebj\u00eb vet\u00ebm me aktivitetet &#8211; supozohet t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb jetese<\/h2>\n\n<p>Sigurisht, n\u00ebse doni t\u00eb praktikoni qarqet e trurit, duhet t\u00eb <strong>krijoni kushtet p\u00ebr zhvillimin e tyre<\/strong> . P\u00ebr ta arritur k\u00ebt\u00eb, duhet t\u00eb siguroheni q\u00eb t\u00eb flini mjaftuesh\u00ebm dhe t\u00eb kufizoni kafein\u00ebn. Gjithashtu duhet t\u00eb shmanget pirja e tep\u00ebrt e alkoolit. Pijet e \u00ebmbla dhe ushqimet e skuqura jan\u00eb nd\u00ebr ushqimet m\u00eb t\u00eb pap\u00ebrshtatshme n\u00ebse doni ta mbani trurin tuaj t\u00eb sh\u00ebndetsh\u00ebm dhe funksional sa m\u00eb gjat\u00eb q\u00eb t\u00eb jet\u00eb e mundur. N\u00ebse mendoni p\u00ebr k\u00ebt\u00eb, t\u00eb gjitha k\u00ebto gj\u00ebra jan\u00eb gjithashtu t\u00eb pad\u00ebshirueshme p\u00ebr trupin tuaj. Pra, ju keni nj\u00eb motivim t\u00eb <strong>dyfisht\u00eb<\/strong> p\u00ebr t\u00eb ngr\u00ebn\u00eb m\u00eb sh\u00ebndetsh\u00ebm dhe p\u00ebr t\u00eb pushuar mjaftuesh\u00ebm.<\/p>\n\n<h2 class=\"wp-block-heading\">Ushtrimi i trurit \u00ebsht\u00eb edhe m\u00eb i dobish\u00ebm p\u00ebr t\u00eb moshuarit<\/h2>\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-scaled.jpeg\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-1024x683.jpeg\" data-orig-src=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-1024x683.jpeg\" alt=\"\" class=\"lazyload wp-image-123692\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27683%27%20viewBox%3D%270%200%201024%20683%27%3E%3Crect%20width%3D%271024%27%20height%3D%27683%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-200x133.jpeg 200w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-300x200.jpeg 300w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-400x267.jpeg 400w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-600x400.jpeg 600w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-768x512.jpeg 768w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-800x533.jpeg 800w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-1024x683.jpeg 1024w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-1200x800.jpeg 1200w, https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/01\/fitsenior-1536x1024.jpeg 1536w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<p>Nd\u00ebrsa plakemi, muskujt tan\u00eb dob\u00ebsohen dhe kujtesa jon\u00eb p\u00ebrkeq\u00ebsohet. Megjithat\u00eb, fal\u00eb nj\u00eb diete t\u00eb sh\u00ebndetshme dhe st\u00ebrvitjes s\u00eb trurit, t\u00eb moshuarit mund t\u00eb q\u00ebndrojn\u00eb n\u00eb form\u00eb shum\u00eb t\u00eb mir\u00eb. Personi m\u00eb i vjet\u00ebr q\u00eb vrapoi ndonj\u00ebher\u00eb nj\u00eb maraton\u00eb ishte 100 vje\u00e7. Bodybuilderi m\u00eb i vjet\u00ebr profesionist \u00ebsht\u00eb 90 vje\u00e7. Me vendosm\u00ebri t\u00eb mjaftueshme, mund t\u00eb arrihen rezultate t\u00eb mahnitshme, edhe kur b\u00ebhet fjal\u00eb p\u00ebr trurin. Por nd\u00ebrsa nuk do t&#8217;i p\u00ebrsosim gj\u00ebrat, vet\u00ebm 30-60 minuta aktivitet produktiv t\u00eb trurit n\u00eb dit\u00eb mund t\u00eb ken\u00eb <strong>nj\u00eb ndikim t\u00eb madh<\/strong> te njer\u00ebzit me demenc\u00eb ose s\u00ebmundje Alzheimer. Trajnimi i trurit nuk mund t&#8217;i sh\u00ebroj\u00eb ato, por mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb ndjesh\u00ebm aft\u00ebsit\u00eb njoh\u00ebse dhe t&#8217;i mbaj\u00eb ato n\u00eb form\u00eb shum\u00eb m\u00eb t\u00eb mir\u00eb p\u00ebr vite me rradh\u00eb. Dhe ve\u00e7an\u00ebrisht nj\u00eb m\u00ebnyr\u00eb jetese e sh\u00ebndetshme e praktikuar gjat\u00eb gjith\u00eb jet\u00ebs \u00ebsht\u00eb nj\u00eb parandalim i demenc\u00ebs. <\/p>\n\n<p>N\u00eb <a href=\"https:\/\/atena.org\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#1608ae\" class=\"has-inline-color\">Atena<\/mark><\/a> , ne nuk jemi t\u00eb k\u00ebnaqur derisa t\u00eb jemi m\u00eb t\u00eb mir\u00ebt n\u00eb at\u00eb q\u00eb b\u00ebjm\u00eb. Ne po p\u00ebrpiqemi vazhdimisht t\u00eb punojm\u00eb p\u00ebr t&#8217;u p\u00ebrmir\u00ebsuar n\u00eb \u00e7do aspekt t\u00eb mundsh\u00ebm. Dhe kjo nuk mund t\u00eb arrihet n\u00ebse nuk mbajm\u00eb nj\u00eb tru t\u00eb mpreht\u00eb. Kjo \u00ebsht\u00eb arsyeja pse ne m\u00ebsojm\u00eb gj\u00ebra t\u00eb reja dhe i kushtojm\u00eb shum\u00eb r\u00ebnd\u00ebsi detyrave q\u00eb k\u00ebrkojn\u00eb kreativitet. Ne nuk ia l\u00ebm\u00eb k\u00ebto detyra vet\u00ebm njer\u00ebzve t\u00eb caktuar n\u00eb ekip, por le t\u00eb p\u00ebrfshihen t\u00eb gjith\u00eb. Duke shpenzuar 15 minuta n\u00eb dit\u00eb duke b\u00ebr\u00eb di\u00e7ka jasht\u00eb aktiviteteve t\u00eb tyre normale, ata jo vet\u00ebm q\u00eb pushojn\u00eb nga puna, por st\u00ebrvitin trurin n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb. N\u00ebse mendoni se 15 minuta n\u00eb dit\u00eb nuk jan\u00eb asgj\u00eb, mbani mend se shtohen mbi 60 or\u00eb n\u00eb vit. <\/p>\n\n<p>A e ushtroni edhe trurin tuaj? Cilat jan\u00eb aktivitetet tuaja t\u00eb preferuara? Ndani me ne n\u00eb komente. <\/p>\n\n<p><\/p>\n\n<p><\/p>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kujdesi p\u00ebr trurin tuaj \u00ebsht\u00eb po aq i r\u00ebnd\u00ebsish\u00ebm sa kujdesi p\u00ebr trupin tuaj, n\u00ebse jo m\u00eb shum\u00eb. Duke kryer aktivitete t\u00eb thjeshta por t\u00eb reja, ne p\u00ebrmir\u00ebsojm\u00eb p\u00ebrqendrimin dhe kujtes\u00ebn ton\u00eb. Madje ka nj\u00eb efekt pozitiv n\u00eb aft\u00ebsit\u00eb njoh\u00ebse te njer\u00ebzit me demenc\u00eb ose s\u00ebmundje Alzheimer. <\/p>\n","protected":false},"author":20,"featured_media":123665,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[387,439,454,493],"tags":[],"acf":{"facebookpost":"Edhe n\u00ebse truri juaj ? nuk \u00ebsht\u00eb muskul, duhet ta trajtoni si t\u00eb till\u00eb. Jimmy Connors nj\u00eb her\u00eb tha: \"P\u00ebrdoreni ose humbisni\". Kjo deklarat\u00eb nuk mund t\u00eb p\u00ebrshtatej me asnj\u00eb pjes\u00eb tjet\u00ebr t\u00eb trupit t\u00eb njeriut p\u00ebrve\u00e7 trurit. \n#atenablog ","popis_socialneho_obrazku":"Duke trajnuar trurin, ne zvog\u00eblojm\u00eb rrezikun e zhvillimit t\u00eb demenc\u00ebs "},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb st\u00ebrvitni trurin?<\/title>\n<meta name=\"description\" content=\"Ushtrimi i trurit \u00ebsht\u00eb \u00e7el\u00ebsi i kujtes\u00ebs s\u00eb mir\u00eb, p\u00ebrqendrimit dhe sh\u00ebndetit mendor. 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