T\u00eb hani \u00e7far\u00eb duhet dhe t\u00eb jeni aktiv fizikisht jan\u00eb disa shembuj t\u00eb zakoneve t\u00eb mira q\u00eb ju ndihmojn\u00eb t\u00eb mbani trupin n\u00eb form\u00eb dhe t\u00eb ri.<\/p>\n\n\n\n
Por, gjithashtu ka dhe disa t\u00eb v\u00ebrteta p\u00ebr muskujt e fytyr\u00ebs t\u00eb cilat humbin elasticitetin p\u00ebr shkak t\u00eb mosh\u00ebs.<\/p>\n\n\n\n
P\u00ebr k\u00ebt\u00eb Bright Side na tregon ushtrimet m\u00eb t\u00eb mira p\u00ebr t\u00eb kryer p\u00ebr t\u00eb pasur elasticitet n\u00eb fytyr\u00eb dhe p\u00ebr t\u00eb shmangur krijimin e gush\u00ebs s\u00eb varur.<\/p>\n\n\n\n
Ngrohni muskujt<\/strong> Luga<\/strong> Prekni hund\u00ebn<\/strong> Forma perfekte ovale e fytyr\u00ebs<\/strong> \u201cPuth xhiraf\u00ebn\u201d<\/strong> Rezistenca<\/strong> Buz\u00ebqesh<\/strong> Fryni faqet<\/strong> T\u00eb hani \u00e7far\u00eb duhet dhe t\u00eb jeni aktiv fizikisht jan\u00eb disa shembuj t\u00eb zakoneve t\u00eb mira q\u00eb ju ndihmojn\u00eb t\u00eb mbani trupin n\u00eb form\u00eb dhe t\u00eb ri. Por, gjithashtu ka…<\/p>\n","protected":false},"author":1,"featured_media":5033,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"cybocfi_hide_featured_image":"","footnotes":""},"categories":[39],"tags":[],"class_list":["post-5032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kurizitete"],"_links":{"self":[{"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/posts\/5032","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/comments?post=5032"}],"version-history":[{"count":1,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/posts\/5032\/revisions"}],"predecessor-version":[{"id":5034,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/posts\/5032\/revisions\/5034"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/media\/5033"}],"wp:attachment":[{"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/media?parent=5032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/categories?post=5032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parleralbania.com\/site\/wp-json\/wp\/v2\/tags?post=5032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Nj\u00ebsoj si ushtrimet e tjera, duhet t\u00eb ngrohni muskujt e fytyr\u00ebs. P\u00ebr k\u00ebt\u00eb l\u00ebvizni qaf\u00ebn para dhe mbrapa dhe m\u00eb pas nga e majta n\u00eb t\u00eb djatht\u00eb. Ky ushtrim duhet t\u00eb b\u00ebhet ngadal\u00eb dhe leht\u00ebsisht. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim 8-10 her\u00eb.<\/p>\n\n\n\n
P\u00ebrs\u00ebriteni 5-7 her\u00eb k\u00ebt\u00eb ushtrim. Hapni goj\u00ebn dhe buz\u00ebn e poshtme kalojeni mbi dh\u00ebmb\u00ebt e posht\u00ebm. Dhe m\u00eb pas i mbivendosni buz\u00ebn e sip\u00ebrme.<\/p>\n\n\n\n
K\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni 5 her\u00eb. Nj\u00eb gush\u00eb e varur \u00ebsht\u00eb e lidhur edhe me dob\u00ebsimin e muskujve hyoid, prandaj duhen forcuar t\u00eb gjith\u00eb muskujt. Nxirrni gjuh\u00ebn jasht\u00eb duke u munduar t\u00eb prekni hund\u00ebn, nd\u00ebrkoh\u00eb q\u00eb buz\u00ebn mbajeni t\u00eb relaksuar.<\/p>\n\n\n\n
K\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni nga 5 her\u00eb p\u00ebr \u00e7do krah. Ktheni kok\u00ebn n\u00eb t\u00eb majt\u00eb dhe nxirrni para nofull\u00ebn e poshtme, shtirqni muskujt duke e \u00e7uar kok\u00ebn para. T\u00eb nj\u00ebjtin ushtrim b\u00ebjeni dhe n\u00eb an\u00ebn e djatht\u00eb.<\/p>\n\n\n\n
Q\u00ebndroni k\u00ebshtu p\u00ebr 5-8 sekonda. K\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni 5 her\u00eb. Imagjinoni sikur doni t\u00eb puthni nj\u00eb xhiraf\u00eb, apo nj\u00eb njeri shum\u00eb t\u00eb gjat\u00eb. Ngrini fytyr\u00ebn lart dhe nxirrni para nofull\u00ebn e poshtme duke dashur t\u00eb puthni dik\u00eb. Q\u00ebndroni k\u00ebshtu p\u00ebr 5-8 sekonda dhe n\u00ebse e kryeni n\u00eb m\u00ebnyr\u00eb korrekte ushtrimi do t\u00eb ndjeni nj\u00eb tension t\u00eb madh n\u00eb qaf\u00eb.<\/p>\n\n\n\n
P\u00ebr k\u00ebt\u00eb ushtrim do t\u00eb vendosni posht\u00eb gush\u00ebs dy grushtet. Pastaj filloni t\u00eb l\u00ebvizni nofull\u00ebn e poshtme duke ushtruar tension mbi grushtet. Presioni i forc\u00ebs duhet t\u00eb rritet gradualisht. Kur arrini maksimumin e rezistenc\u00ebs mbajeni p\u00ebr 3 sekonda. M\u00eb pas relaksohuni. K\u00ebt\u00eb ushtrim p\u00ebrs\u00ebriteni 5-7 her\u00eb.<\/p>\n\n\n\n
Shtr\u00ebngoni dh\u00ebmb\u00ebt tuaj me goj\u00ebn mbyllur, dhe p\u00ebrpiquni t\u00eb shtrini cepat e buz\u00ebs sa ma gjer\u00eb t\u00eb jet\u00eb e mundur. Tani shtyjeni gjuh\u00ebn kundrejt qell\u00ebz\u00ebs, dhe risni forc\u00ebn gradualisht. N\u00ebse ndjeni tension t\u00eb fort\u00eb n\u00eb muskujt e gush\u00ebs at\u00ebher\u00eb e keni performuar sakt\u00eb ushtrimin. Mbajeni k\u00ebshtu p\u00ebr 5 sekonda dhe m\u00eb pas relaksohuni p\u00ebr 3 sekonda. P\u00ebrs\u00ebriteni ushtrimin 5-8 her\u00eb.<\/p>\n\n\n\n
Merrni frym\u00eb thell\u00eb me goj\u00eb, dhe mbusheni me aj\u00ebr. Mbyllni buz\u00ebt dhe fryni faqet. Vendosni p\u00ebll\u00ebmb\u00ebt mbi faqe q\u00eb t\u00eb ndjeni tensionin e muskujve. Mbajeni p\u00ebr 3-5 sekonda, m\u00eb pas shfryni ajrin dhe relaksohuni. Ky ushtrim duhet t\u00eb p\u00ebrs\u00ebritet 5-6 her\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"