{"id":5976,"date":"2020-07-28T09:58:57","date_gmt":"2020-07-28T07:58:57","guid":{"rendered":"https:\/\/staging.surecheck.infoexercise-during-pregnancy\/"},"modified":"2020-07-28T10:01:54","modified_gmt":"2020-07-28T08:01:54","slug":"exercise-during-pregnancy","status":"publish","type":"post","link":"https:\/\/surecheck.info\/sq\/exercise-during-pregnancy\/","title":{"rendered":"UshtrimeT  gjat\u00eb  shtatz\u00ebnis\u00eb"},"content":{"rendered":"[vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]Simptomat e zakonshme t\u00eb shtatz\u00ebnis\u00eb p\u00ebrfshijn\u00eb \u00ebnjtje t\u00eb ky\u00e7eve t\u00eb k\u00ebmb\u00ebve, pagjum\u00ebsi, fryrje t\u00eb barkut madje edhe kapsll\u00ebk. Po mendoni se si t\u00eb leht\u00ebsoni dhimbjen gjat\u00eb k\u00ebtij momenti t\u00eb ve\u00e7ant\u00eb i cili b\u00ebn ndryshime n\u00eb jet\u00ebn tuaj? P\u00ebrgjigja \u00ebsht\u00eb ushtrime fizike! Pavar\u00ebsisht n\u00ebse shkoni n\u00eb palest\u00ebr rregullisht ose b\u00ebni nj\u00eb jet\u00eb joaktive, pak aktiviteti fizik mund t\u00eb ndihmoj\u00eb! Aktiviteti fizik mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb gjendjen shpirt\u00ebrore dhe t\u00eb leht\u00ebsoj\u00eb simptomat e lodhjes, kapsll\u00ebkut, vjelljes. Madje mund t\u2019ju \u200b\u200bndihmoj\u00eb p\u00ebr rim\u00ebk\u00ebmbjen e shpejt pas lindjes.<br \/>\nP\u00ebrpara q\u00eb t\u00eb shkoni n\u00eb palest\u00ebr, lexoni k\u00ebshillat tona mbi ushtrimet fizike gjat\u00eb shtatz\u00ebnis\u00eb.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]\n<h1>A \u00cbSHT\u00cb E SIGURT T\u00cb B\u00cbHEN USHTRIME FIZIKE GJAT\u00cb SHTATZ\u00cbNIS\u00cb?<\/h1>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]Ushtrimet fizike gjat\u00eb shtatz\u00ebnis\u00eb kategorikisht jan\u00eb t\u00eb sigurta dhe shpesh rekomandohen. Kjo \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme p\u00ebr grat\u00eb q\u00eb kan\u00eb qen\u00eb rregullisht aktive fizikisht para se t\u00eb mbeten shtatz\u00ebn\u00eb.<br \/>\nShumica e specialist\u00ebve mjek\u00ebsor\u00eb rekomandojn\u00eb q\u00eb njer\u00ebzit fizikisht aktiv\u00eb t\u00eb q\u00ebndrojn\u00eb aktiv, me kusht se ndihen rehat dhe nuk kan\u00eb s\u00ebmundje t\u00eb tjera q\u00eb i b\u00ebjn\u00eb ata t\u00eb jen\u00eb m\u00eb t\u00eb kujdessh\u00ebm. Rreziqet e aktivitetit me intensitet mesatar gjat\u00eb shtatz\u00ebnis\u00eb jan\u00eb shum\u00eb t\u00eb vogla. Kjo nuk rrit rrezikun q\u00eb f\u00ebmija t\u00eb lindet me pesh\u00eb t\u00eb ul\u00ebt, p\u00ebr lindje t\u00eb parakohshme ose humbje t\u00eb hershme t\u00eb shtatz\u00ebnis\u00eb. N\u00ebse nuk keni qen\u00eb aktiv para se t\u00eb mbeteni shtatz\u00ebn\u00eb, mund t\u00eb filloni me disa ushtrime mesatarisht t\u00eb v\u00ebshtira. Mos harroni t\u00eb vendosni kufij mbi ngarkes\u00ebn q\u00eb mund t\u00eb mbani dhe mos e teproni! Ushtrimet nuk duhet t\u00eb jen\u00eb t\u00eb v\u00ebshtira p\u00ebr t\u00eb qen\u00eb t\u00eb dobishme. Mos harroni se tani nuk \u00ebsht\u00eb koha p\u00ebr t\u00eb b\u00ebr\u00eb ushtrime p\u00ebr humbjen e pesh\u00ebs. Q\u00ebllimi juaj \u00ebsht\u00eb t\u00eb jeni t\u00eb sh\u00ebndetsh\u00ebm &#8211; ju dhe foshnja juaj.<br \/>\nGjithmon\u00eb \u00ebsht\u00eb mir\u00eb t\u00eb k\u00ebrkoni k\u00ebshill\u00eb nga mjeku, n\u00ebse nuk jeni t\u00eb sigurt p\u00ebr di\u00e7ka gjat\u00eb shtatz\u00ebnis\u00eb. P\u00ebrpara q\u00eb t\u00eb filloni t\u00eb merreni me di\u00e7ka q\u00eb k\u00ebrkon m\u00eb shum\u00eb mundim, ve\u00e7an\u00ebrisht ushtime t\u00eb reja fizike, merrni nj\u00eb \u201cleje\u201d nga mjeku juaj.<br \/>\nA e dini se: Sipas disa studimeve aktiviteti fizik mund t\u00eb zvog\u00ebloj\u00eb rrezikun e komplikimeve tek femra si\u00e7 jan\u00eb preeklampsia dhe diabeti gestacional.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]\n<h1>DOBIT\u00cb E USHTRIMEVE FIZIKE GJAT\u00cb SHTATZ\u00cbNIS\u00cb?<\/h1>\n[\/vc_column_text][vc_single_image image=&#8221;2811&#8243; img_size=&#8221;full&#8221;][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-second&#8221;][vc_column][vc_column_text]Mundohuni t\u00eb b\u00ebni ushtrime fizike t\u00eb pakt\u00ebn 30 minuta n\u00eb dit\u00eb. N\u00ebse kjo \u00ebsht\u00eb e v\u00ebshtir\u00eb p\u00ebr ju, b\u00ebni aq sa mundeni! Gj\u00ebja e r\u00ebnd\u00ebsishme n\u00eb k\u00ebt\u00eb rast \u00ebsht\u00eb t\u00eb mbani nj\u00eb m\u00ebnyr\u00eb jetese aktive dhe t\u00eb mbani gjakun n\u00eb l\u00ebvizje. Ushtrimet fizike mund t&#8217;ju ndihmoj\u00eb t\u00eb ndiheni m\u00eb mir\u00eb duke stimuluar nivelet e energjis\u00eb suaj. Ato gjithashtu mund t\u00eb forcojn\u00eb ndjenj\u00ebn tuaj t\u00eb kontrollit gjat\u00eb k\u00ebsaj periudhe t\u00eb ndryshimit. Trupi juaj po p\u00ebson ndryshime t\u00eb reja, k\u00ebshtu q\u00eb pak energji dhe kontroll shtes\u00eb jan\u00eb t\u00eb mir\u00ebseardhur.<br \/>\n<strong>Nj\u00eb k\u00ebshill\u00eb nga Surecheck:<\/strong> Filloni me p\u00ebrgatitjen e nj\u00eb grafiku t\u00eb ushtrimeve fizike gjat\u00eb jav\u00ebs.<br \/>\nUshtrimet fizike mund t\u00eb ndihmojn\u00eb n\u00eb leht\u00ebsimin e tensionit fizik si\u00e7 jan\u00eb dhimbjet n\u00eb shpin\u00eb dhe q\u00ebndrimi jo i drejt\u00eb i trupit p\u00ebrmes forcimit dhe tonizimit t\u00eb muskujve t\u00eb shpin\u00ebs, ij\u00ebve dhe kofsh\u00ebve.<br \/>\nMeqen\u00ebse trupi juaj po p\u00ebrgatitet p\u00ebr lindje dhe p\u00ebson ndryshime hormonale, nyjat fillojn\u00eb gradualisht t\u00eb l\u00ebshohen. Ushtrimet e rregullta fizike mund t\u00eb evitojn\u00eb dob\u00ebsimin e tyre p\u00ebrmes aktivizimit t\u00eb l\u00ebngut lubrifikues. Ky aktivitet fizik madje mund t\u00eb parandaloj\u00eb shfaqjen e kapsll\u00ebkut gjat\u00eb shtatz\u00ebnis\u00eb p\u00ebr shkak t\u00eb l\u00ebvizjes n\u00eb traktin gastrointestinal.<br \/>\nUshtrimet e rregullta fizike ndihmojn\u00eb p\u00ebr humorin tuaj duke stimuluar prodhimin e endrofinave. \u00cbsht\u00eb e zakonshme q\u00eb grat\u00eb gjat\u00eb shtatz\u00ebnis\u00eb t\u00eb ndihen t\u00eb stresuar p\u00ebr shkak t\u00eb ndryshimeve t\u00eb shumta q\u00eb ndodhin \u2013 si fizike, ashtu edhe psikike. Ndjekja e m\u00ebnyr\u00ebs aktive t\u00eb jetes\u00ebs n\u00eb t\u00eb v\u00ebrtet\u00eb mund t\u00eb zvog\u00ebloj\u00eb k\u00ebto probleme p\u00ebrmes l\u00ebshimit t\u00eb \u201chormoneve t\u00eb lumturis\u00eb\u201d.<br \/>\nRegjimi i mir\u00eb i trajnimeve p\u00ebrgatit gjithashtu trupin tuaj p\u00ebr lindjen. Muskujt e fort\u00eb dhe zemra e sh\u00ebndetshme mund t\u00eb ju ndihmojn\u00eb v\u00ebrtet gjat\u00eb lindjes. P\u00ebr m\u00eb tep\u00ebr, duke kontrolluar frym\u00ebmarrjen, ju mund t\u00eb p\u00ebrballoni m\u00eb leht\u00eb dhimbjet gjat\u00eb lindjes dhe t\u00eb b\u00ebheni m\u00eb rezistente ndaj dhimbjeve n\u00eb p\u00ebrgjith\u00ebsi.<br \/>\nNj\u00eb p\u00ebrfitim tjet\u00ebr i regjimit t\u00eb trajnimeve gjat\u00eb shtatz\u00ebnis\u00eb \u00ebsht\u00eb se ndihmon p\u00ebr t\u00eb rikuperuar trupin tuaj m\u00eb shpejt pas shtatz\u00ebnis\u00eb! Kjo p\u00ebr shkak se ju do t\u00eb fitoni m\u00eb pak pesh\u00eb sesa grat\u00eb q\u00eb nuk b\u00ebjn\u00eb ushtrime fizike gjat\u00eb shtatz\u00ebnis\u00eb. Aktiviteti fizik gjithashtu mund t\u00eb ndihmoj\u00eb n\u00eb zhvillimin e kujtes\u00ebs m\u00eb t\u00eb mir\u00eb t\u00eb muskujve dhe krijimin e shprehive t\u00eb sh\u00ebndetshme q\u00eb mund t\u2019i vazhdoni pas lindjes. Por tani, mos prisni t\u00eb humbni n\u00eb pesh\u00eb. Q\u00ebllimi juaj \u00ebsht\u00eb ta mbani trupin tuaj n\u00eb form\u00eb dhe ta mbani veten dhe foshnj\u00ebn tuaj t\u00eb sh\u00ebndetshme.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]\n<h1>USHTRIMET M\u00cb T\u00cb MIRA FIZIKE GJAT\u00cb SHTATZ\u00cbNIS\u00cb<\/h1>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]Regjimi i trajnimeve gjat\u00eb shtatz\u00ebnis\u00eb duhet t\u00eb forcoj\u00eb dhe t\u00eb rim\u00ebk\u00ebmb\u00eb muskujt tuaj. Gjithmon\u00eb filloni me 5 minuta nxehje dhe 5 minuta shtrirje (stretching). Mundohuni t\u00eb p\u00ebrfshini t\u00eb pakt\u00ebn 15 minuta trajnime kardio, t\u00eb ndjekura nga 5 deri n\u00eb 10 minuta ushtrime m\u00eb t\u00eb ngadalta aerobike. Dhe mos harroni t\u00eb p\u00ebrfundoni gjithmon\u00eb duke u shtrir\u00eb!<br \/>\nUshtrimet m\u00eb t\u00eb mira p\u00ebrfshijn\u00eb vall\u00ebzime, not, aerobik\u00eb n\u00eb uj\u00eb, joga, pilates dhe ecje n\u00eb k\u00ebmb\u00eb. Noti zhvillon aft\u00ebsin\u00eb tuaj p\u00ebr t\u00eb q\u00ebndruar n\u00eb sip\u00ebrfaqen e ujit, gj\u00eb q\u00eb largon tensionin n\u00eb trupin tuaj. P\u00ebr nj\u00eb regjim t\u00eb mir\u00eb trajnimi, provoni nj\u00eb kombinim t\u00eb ushtrimeve kardio, p\u00ebr forc\u00eb dhe fleksibilitet.<br \/>\nN\u00ebse nuk keni mund\u00ebsi t\u00eb frekuentoni nj\u00eb pishin\u00eb, at\u00ebher\u00eb filloni t\u00eb ecni n\u00eb k\u00ebmb\u00eb. N\u00ebse ecja n\u00eb k\u00ebmb\u00eb \u00ebsht\u00eb e re p\u00ebr ju, filloni me nj\u00eb rit\u00ebm t\u00eb moderuar t\u00eb shpejt\u00eb t\u00eb pakt\u00ebn 3 dit\u00eb n\u00eb jav\u00eb. Pastaj shpejtoni ritmin dhe shtoni disa minuta m\u00eb shum\u00eb \u00e7do her\u00eb. N\u00ebse keni praktikuar vrapimin para se t\u00eb mbeteni shtatz\u00ebn\u00eb, mund t\u00eb vazhdoni t\u00eb vraponi edhe gjat\u00eb shtatz\u00ebnis\u00eb. Sidoqoft\u00eb, me siguri do t\u00eb duhet ta ngadal\u00ebsoni ritmin n\u00eb krahasim me st\u00ebrvitjen tuaj t\u00eb zakonshme.<br \/>\nDhe n\u00eb fund, kurr\u00eb mos harroni t\u00eb d\u00ebgjoni trupin tuaj. Nivelet e energjis\u00eb suaj mund t\u00eb luhatin me \u00e7do dit\u00eb t\u00eb kaluar dhe nd\u00ebrsa foshnja brenda jush po rritet, kufizimet dhe mund\u00ebsit\u00eb e trupit tuaj gjithashtu ndryshohen. N\u00ebse trupi juaj ka nevoj\u00eb p\u00ebr ngadal\u00ebsimin e ritmit, d\u00ebgjojeni![\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]Simptomat e zakonshme t\u00eb shtatz\u00ebnis\u00eb p\u00ebrfshijn\u00eb \u00ebnjtje t\u00eb ky\u00e7eve t\u00eb k\u00ebmb\u00ebve, pagjum\u00ebsi, fryrje t\u00eb barkut madje edhe kapsll\u00ebk. Po mendoni se si t\u00eb leht\u00ebsoni dhimbjen gjat\u00eb k\u00ebtij momenti t\u00eb ve\u00e7ant\u00eb i cili b\u00ebn ndryshime n\u00eb jet\u00ebn tuaj? P\u00ebrgjigja \u00ebsht\u00eb ushtrime fizike! Pavar\u00ebsisht n\u00ebse shkoni n\u00eb palest\u00ebr rregullisht ose b\u00ebni nj\u00eb jet\u00eb joaktive, pak aktiviteti fizik mund t\u00eb ndihmoj\u00eb! Aktiviteti fizik mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb gjendjen shpirt\u00ebrore dhe t\u00eb leht\u00ebsoj\u00eb simptomat e lodhjes, kapsll\u00ebkut, vjelljes. Madje mund t\u2019ju \u200b\u200bndihmoj\u00eb p\u00ebr rim\u00ebk\u00ebmbjen e shpejt pas lindjes. P\u00ebrpara q\u00eb t\u00eb shkoni n\u00eb palest\u00ebr, lexoni k\u00ebshillat tona mbi ushtrimet fizike gjat\u00eb shtatz\u00ebnis\u00eb.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text] A \u00cbSHT\u00cb E SIGURT T\u00cb B\u00cbHEN USHTRIME FIZIKE GJAT\u00cb SHTATZ\u00cbNIS\u00cb? [\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]Ushtrimet fizike gjat\u00eb shtatz\u00ebnis\u00eb kategorikisht jan\u00eb t\u00eb sigurta dhe shpesh rekomandohen. Kjo \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme p\u00ebr grat\u00eb q\u00eb kan\u00eb qen\u00eb rregullisht aktive fizikisht para se t\u00eb mbeten shtatz\u00ebn\u00eb. Shumica e specialist\u00ebve mjek\u00ebsor\u00eb rekomandojn\u00eb q\u00eb njer\u00ebzit fizikisht aktiv\u00eb t\u00eb q\u00ebndrojn\u00eb aktiv, me kusht se ndihen rehat dhe nuk kan\u00eb s\u00ebmundje t\u00eb tjera q\u00eb i b\u00ebjn\u00eb ata t\u00eb jen\u00eb m\u00eb t\u00eb kujdessh\u00ebm. Rreziqet e aktivitetit me intensitet mesatar gjat\u00eb shtatz\u00ebnis\u00eb jan\u00eb shum\u00eb t\u00eb vogla. Kjo nuk rrit rrezikun q\u00eb f\u00ebmija t\u00eb lindet me pesh\u00eb t\u00eb ul\u00ebt, p\u00ebr lindje t\u00eb parakohshme ose humbje t\u00eb hershme t\u00eb shtatz\u00ebnis\u00eb. N\u00ebse nuk keni qen\u00eb aktiv para se t\u00eb mbeteni shtatz\u00ebn\u00eb, mund t\u00eb filloni me disa ushtrime mesatarisht t\u00eb v\u00ebshtira. Mos harroni t\u00eb vendosni kufij mbi ngarkes\u00ebn q\u00eb mund t\u00eb mbani dhe mos e teproni! Ushtrimet nuk duhet t\u00eb jen\u00eb t\u00eb v\u00ebshtira p\u00ebr t\u00eb qen\u00eb t\u00eb dobishme. Mos harroni se tani nuk \u00ebsht\u00eb koha p\u00ebr t\u00eb b\u00ebr\u00eb ushtrime p\u00ebr humbjen e pesh\u00ebs. Q\u00ebllimi juaj \u00ebsht\u00eb t\u00eb jeni t\u00eb sh\u00ebndetsh\u00ebm &#8211; ju dhe foshnja juaj. Gjithmon\u00eb \u00ebsht\u00eb mir\u00eb t\u00eb k\u00ebrkoni k\u00ebshill\u00eb nga mjeku, n\u00ebse nuk jeni t\u00eb sigurt p\u00ebr di\u00e7ka gjat\u00eb shtatz\u00ebnis\u00eb. P\u00ebrpara q\u00eb t\u00eb filloni t\u00eb merreni me di\u00e7ka q\u00eb k\u00ebrkon m\u00eb shum\u00eb mundim, ve\u00e7an\u00ebrisht ushtime t\u00eb reja fizike, merrni nj\u00eb \u201cleje\u201d nga mjeku juaj. A e dini se: Sipas disa studimeve aktiviteti fizik mund t\u00eb zvog\u00ebloj\u00eb rrezikun e komplikimeve tek femra si\u00e7 jan\u00eb preeklampsia dhe diabeti gestacional.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text] DOBIT\u00cb E USHTRIMEVE FIZIKE GJAT\u00cb SHTATZ\u00cbNIS\u00cb? [\/vc_column_text][vc_single_image image=&#8221;2811&#8243; img_size=&#8221;full&#8221;][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-second&#8221;][vc_column][vc_column_text]Mundohuni t\u00eb b\u00ebni ushtrime fizike t\u00eb pakt\u00ebn 30 minuta n\u00eb dit\u00eb. N\u00ebse kjo \u00ebsht\u00eb e v\u00ebshtir\u00eb p\u00ebr ju, b\u00ebni aq sa mundeni! Gj\u00ebja e r\u00ebnd\u00ebsishme n\u00eb k\u00ebt\u00eb rast \u00ebsht\u00eb t\u00eb mbani nj\u00eb m\u00ebnyr\u00eb jetese aktive dhe t\u00eb mbani gjakun n\u00eb l\u00ebvizje. Ushtrimet fizike mund t&#8217;ju ndihmoj\u00eb t\u00eb ndiheni m\u00eb mir\u00eb duke stimuluar nivelet e energjis\u00eb suaj. Ato gjithashtu mund t\u00eb forcojn\u00eb ndjenj\u00ebn tuaj t\u00eb kontrollit gjat\u00eb k\u00ebsaj periudhe t\u00eb ndryshimit. Trupi juaj po p\u00ebson ndryshime t\u00eb reja, k\u00ebshtu q\u00eb pak energji dhe kontroll shtes\u00eb jan\u00eb t\u00eb mir\u00ebseardhur. Nj\u00eb k\u00ebshill\u00eb nga Surecheck: Filloni me p\u00ebrgatitjen e nj\u00eb grafiku t\u00eb ushtrimeve fizike gjat\u00eb jav\u00ebs. Ushtrimet fizike mund t\u00eb ndihmojn\u00eb n\u00eb leht\u00ebsimin e tensionit fizik si\u00e7 jan\u00eb dhimbjet n\u00eb shpin\u00eb dhe q\u00ebndrimi jo i drejt\u00eb i trupit p\u00ebrmes forcimit dhe tonizimit t\u00eb muskujve t\u00eb shpin\u00ebs, ij\u00ebve dhe kofsh\u00ebve. Meqen\u00ebse trupi juaj po p\u00ebrgatitet p\u00ebr lindje dhe p\u00ebson ndryshime hormonale, nyjat fillojn\u00eb gradualisht t\u00eb l\u00ebshohen. Ushtrimet e rregullta fizike mund t\u00eb evitojn\u00eb dob\u00ebsimin e tyre p\u00ebrmes aktivizimit t\u00eb l\u00ebngut lubrifikues. Ky aktivitet fizik madje mund t\u00eb parandaloj\u00eb shfaqjen e kapsll\u00ebkut gjat\u00eb shtatz\u00ebnis\u00eb p\u00ebr shkak t\u00eb l\u00ebvizjes n\u00eb traktin gastrointestinal. Ushtrimet e rregullta fizike ndihmojn\u00eb p\u00ebr humorin tuaj duke stimuluar prodhimin e endrofinave. \u00cbsht\u00eb e zakonshme q\u00eb grat\u00eb gjat\u00eb shtatz\u00ebnis\u00eb t\u00eb ndihen t\u00eb stresuar p\u00ebr shkak t\u00eb ndryshimeve t\u00eb shumta q\u00eb ndodhin \u2013 si fizike, ashtu edhe psikike. Ndjekja e m\u00ebnyr\u00ebs aktive t\u00eb jetes\u00ebs n\u00eb t\u00eb v\u00ebrtet\u00eb mund t\u00eb zvog\u00ebloj\u00eb k\u00ebto probleme p\u00ebrmes l\u00ebshimit t\u00eb \u201chormoneve t\u00eb lumturis\u00eb\u201d. Regjimi i mir\u00eb i trajnimeve p\u00ebrgatit gjithashtu trupin tuaj p\u00ebr lindjen. Muskujt e fort\u00eb dhe zemra e sh\u00ebndetshme mund t\u00eb ju ndihmojn\u00eb v\u00ebrtet gjat\u00eb lindjes. P\u00ebr m\u00eb tep\u00ebr, duke kontrolluar frym\u00ebmarrjen, ju mund t\u00eb p\u00ebrballoni m\u00eb leht\u00eb dhimbjet gjat\u00eb lindjes dhe t\u00eb b\u00ebheni m\u00eb rezistente ndaj dhimbjeve n\u00eb p\u00ebrgjith\u00ebsi. Nj\u00eb p\u00ebrfitim tjet\u00ebr i regjimit t\u00eb trajnimeve gjat\u00eb shtatz\u00ebnis\u00eb \u00ebsht\u00eb se ndihmon p\u00ebr t\u00eb rikuperuar trupin tuaj m\u00eb shpejt pas shtatz\u00ebnis\u00eb! Kjo p\u00ebr shkak se ju do t\u00eb fitoni m\u00eb pak pesh\u00eb sesa grat\u00eb q\u00eb nuk b\u00ebjn\u00eb ushtrime fizike gjat\u00eb shtatz\u00ebnis\u00eb. Aktiviteti fizik gjithashtu mund t\u00eb ndihmoj\u00eb n\u00eb zhvillimin e kujtes\u00ebs m\u00eb t\u00eb mir\u00eb t\u00eb muskujve dhe krijimin e shprehive t\u00eb sh\u00ebndetshme q\u00eb mund t\u2019i vazhdoni pas lindjes. Por tani, mos prisni t\u00eb humbni n\u00eb pesh\u00eb. Q\u00ebllimi juaj \u00ebsht\u00eb ta mbani trupin tuaj n\u00eb form\u00eb dhe ta mbani veten dhe foshnj\u00ebn tuaj t\u00eb sh\u00ebndetshme.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text] USHTRIMET M\u00cb T\u00cb MIRA FIZIKE GJAT\u00cb SHTATZ\u00cbNIS\u00cb [\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;post-top-row&#8221;][vc_column][vc_column_text]Regjimi i trajnimeve gjat\u00eb shtatz\u00ebnis\u00eb duhet t\u00eb forcoj\u00eb dhe t\u00eb rim\u00ebk\u00ebmb\u00eb muskujt tuaj. Gjithmon\u00eb filloni me 5 minuta nxehje dhe 5 minuta shtrirje (stretching). Mundohuni t\u00eb p\u00ebrfshini t\u00eb pakt\u00ebn 15 minuta trajnime kardio, t\u00eb ndjekura nga 5 deri n\u00eb 10 minuta ushtrime m\u00eb t\u00eb ngadalta aerobike. Dhe mos harroni t\u00eb p\u00ebrfundoni gjithmon\u00eb duke u shtrir\u00eb! Ushtrimet m\u00eb t\u00eb mira p\u00ebrfshijn\u00eb vall\u00ebzime, not, aerobik\u00eb n\u00eb uj\u00eb, joga, pilates dhe ecje n\u00eb k\u00ebmb\u00eb. Noti zhvillon aft\u00ebsin\u00eb tuaj p\u00ebr t\u00eb q\u00ebndruar n\u00eb sip\u00ebrfaqen e ujit, gj\u00eb q\u00eb largon tensionin n\u00eb trupin tuaj. P\u00ebr nj\u00eb regjim t\u00eb mir\u00eb trajnimi, provoni nj\u00eb kombinim t\u00eb ushtrimeve kardio, p\u00ebr forc\u00eb dhe fleksibilitet. N\u00ebse nuk keni mund\u00ebsi t\u00eb frekuentoni nj\u00eb pishin\u00eb, at\u00ebher\u00eb filloni t\u00eb ecni n\u00eb k\u00ebmb\u00eb. N\u00ebse ecja n\u00eb k\u00ebmb\u00eb \u00ebsht\u00eb e re p\u00ebr ju, filloni me nj\u00eb rit\u00ebm t\u00eb moderuar t\u00eb shpejt\u00eb t\u00eb pakt\u00ebn 3 dit\u00eb n\u00eb jav\u00eb. Pastaj shpejtoni ritmin dhe shtoni disa minuta m\u00eb shum\u00eb \u00e7do her\u00eb. N\u00ebse keni praktikuar vrapimin para se t\u00eb mbeteni shtatz\u00ebn\u00eb, mund t\u00eb vazhdoni t\u00eb vraponi edhe gjat\u00eb shtatz\u00ebnis\u00eb. Sidoqoft\u00eb, me siguri do t\u00eb duhet ta ngadal\u00ebsoni ritmin n\u00eb krahasim me st\u00ebrvitjen tuaj t\u00eb zakonshme. Dhe n\u00eb fund, kurr\u00eb mos harroni t\u00eb d\u00ebgjoni trupin tuaj. Nivelet e energjis\u00eb suaj mund t\u00eb luhatin me \u00e7do dit\u00eb t\u00eb kaluar dhe nd\u00ebrsa foshnja brenda jush po rritet, kufizimet dhe mund\u00ebsit\u00eb e trupit tuaj gjithashtu ndryshohen. N\u00ebse trupi juaj ka nevoj\u00eb p\u00ebr ngadal\u00ebsimin e ritmit, d\u00ebgjojeni![\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"author":8,"featured_media":5977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[123,111,122,119],"tags":[],"class_list":["post-5976","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-when-expecting-topics","category-main-categories","category-tip-tricks-topics","category-parenting-topics","entry","post-inner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>UshtrimeT gjat\u00eb shtatz\u00ebnis\u00eb - Safety Guidelines - Surecheck<\/title>\n<meta name=\"description\" content=\"Before you start hitting the gym, see our guidelines for exercise during pregnancy. 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