{"id":2577,"date":"2021-07-30T14:17:34","date_gmt":"2021-07-30T14:17:34","guid":{"rendered":"https:\/\/prd.zanoinspire.com\/2021\/07\/30\/metodat-e-frymemarrjes-per-te-rrituri\/"},"modified":"2024-04-03T13:07:37","modified_gmt":"2024-04-03T13:07:37","slug":"metodat-e-frymemarrjes-per-te-rrituri","status":"publish","type":"post","link":"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/","title":{"rendered":"Metodat e frym\u00ebmarrjes p\u00ebr t\u00eb rrituri"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Frym\u00ebmarrja \u00ebsht\u00eb shoq\u00ebruesi m\u00eb i \u00e7muar i jet\u00ebs. Pa t\u00eb, pik\u00ebrisht\u00eb nuk ka jet\u00eb. Kjo \u00ebsht\u00eb arsyeja pse ne marrim frym\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pavet\u00ebdijshme, vazhdimisht dhe p\u00ebr t\u00eb qen\u00eb terminologjikisht t\u00eb sakt\u00eb: midis 12 dhe 18 frym\u00ebmarrje n\u00eb minut\u00eb. Frym\u00ebmarrja gjithashtu reflekton emocionet tona, mund t\u00eb jet\u00eb m\u00eb e shpejt\u00eb dhe m\u00eb e shpesht\u00eb (kur jemi t\u00eb zem\u00ebruar) ose e ngadalt\u00eb (kur jemi t\u00eb qet\u00eb). Frym\u00ebmarrja ka t\u00eb b\u00ebj\u00eb si me trupin ashtu edhe me mendjen ton\u00eb. Por a dini si t\u00eb merrni frym\u00eb si\u00e7 duhet? N\u00ebse m\u00ebsoni t\u00eb kontrolloni frym\u00ebmarrjen tuaj, do t\u00eb ndiheni m\u00eb mir\u00eb dhe do t\u00eb jeni n\u00eb gjendje t\u00eb p\u00ebrballoni stresin dhe lodhjen. Kjo mund t\u00eb arrihet me metodat e frym\u00ebmarrjes &#8211; t\u00eb lehta dhe t\u00eb rehatshme, n\u00eb sht\u00ebpi,jj gjat\u00eb udh\u00ebtimit me autobus ose leximit t\u00eb nj\u00eb libri. Lexoni artikullin m\u00eb posht\u00eb p\u00ebr t\u00eb m\u00ebsuar disa teknika t\u00eb dobishme t\u00eb frym\u00ebmarrjes.<\/p>\n<p>&nbsp;<\/p>\n<p>Cilat jan\u00eb p\u00ebrfitimet e metodave t\u00eb frym\u00ebmarrjes?<\/p>\n<p>&nbsp;<\/p>\n<p>Efekti kryesor i metodave t\u00eb frym\u00ebmarrjes \u00ebsht\u00eb t\u00eb ngopim gjakun ton\u00eb, dhe k\u00ebshtu indet tona me oksigjen. Ato shoq\u00ebrohen me p\u00ebrmir\u00ebsimin e rrjedh\u00ebs s\u00eb p\u00ebrgjithshme t\u00eb gjakut dhe limf\u00ebs, si dhe forcimin e sistemit imunitar. Gj\u00ebja m\u00eb e r\u00ebnd\u00ebsishme p\u00ebr ta \u00ebsht\u00eb se ato kan\u00eb nj\u00eb efekt t\u00eb dobish\u00ebm n\u00eb gjendjen shpirt\u00ebrore, tonifikojn\u00eb trupin dhe mund t\u00eb na ndihmojn\u00eb n\u00eb situata stresuese. Ato gjithashtu mb\u00ebshtesin terapin\u00eb themelore t\u00eb s\u00ebmundjeve t\u00eb sistemit t\u00eb mushk\u00ebrive (p\u00ebr shembull, n\u00eb terapit\u00eb me aerosol me nj\u00eb inhalues), veshin, fytin dhe hund\u00ebn, si dhe disa s\u00ebmundje t\u00eb sistemit endokrin, nervor dhe kardiovaskular. Teknikat e frym\u00ebmarrjes jan\u00eb gjithashtu t\u00eb lidhura ngusht\u00eb me praktik\u00ebn e yogas, si dhe ushtrimet rehabilituese ose terapeutike.<\/p>\n<p>&nbsp;<\/p>\n<p>Mos harroni se metodat e frym\u00ebmarrjes nuk rekomandohen p\u00ebr disa s\u00ebmundje t\u00eb tilla si infeksionet akute t\u00eb frym\u00ebmarrjes, n\u00eb rast t\u00eb gjendjes s\u00eb p\u00ebrgjithshme t\u00eb trazuar, ethe ose kriz\u00eb hipertensive.<\/p>\n<p>Llojet e ushtrimeve t\u00eb frym\u00ebmarrjes:<\/p>\n<p>Sipas llojeve t\u00eb frym\u00ebmarrjes, ato mund t\u00eb ndahen n\u00eb:<\/p>\n<ul>\n<li>gjoks (i sip\u00ebrm) &#8211; zgjerimi dhe tkurrja e gjoksit, p\u00ebrkat\u00ebsisht, gjat\u00eb thithjes dhe nxjerrjes s\u00eb frym\u00ebs<\/li>\n<li>Barku (diafragmatike) kur p\u00ebrpiqemi q\u00eb l\u00ebvizjet e frym\u00ebmarrjes t\u2019i mbajn\u00eb brinj\u00ebt t\u00eb pal\u00ebvizshme, nd\u00ebrsa barku \u00ebsht\u00eb ai q\u00eb p\u00ebrfshihet aktivisht n\u00eb l\u00ebvizjet<\/li>\n<li>t\u00eb kombinuara &#8211; ne p\u00ebrpiqemi t\u00eb ndryshojm\u00eb dy llojet e m\u00ebsip\u00ebrme<\/li>\n<\/ul>\n<p>Sipas pozicionit n\u00eb t\u00eb cilin ato kryhen:<\/p>\n<ul>\n<li>n\u00eb nj\u00eb pozicion vertikal<\/li>\n<li>n\u00eb pozicion ulur<\/li>\n<li>shtrihet poshte<\/li>\n<\/ul>\n<p>Sipas metod\u00ebs s\u00eb zbatimit t\u00eb tyre:<\/p>\n<ul>\n<li>statike &#8211; kryhet n\u00eb nj\u00eb pozicion t\u00eb pal\u00ebvizsh\u00ebm<\/li>\n<li>dinamike &#8211; kryhet s\u00eb bashku me l\u00ebvizjet e tjera<\/li>\n<li>kullimi &#8211; kur p\u00ebrpiqemi t\u00eb heqim p\u00ebshtym\u00ebn p\u00ebrmes l\u00ebvizjeve<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-886\" src=\"https:\/\/zano.outcondev.com\/wp-content\/uploads\/2021\/07\/MicrosoftTeams-image-1-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1709\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Gjasht\u00eb teknika t\u00eb dobishme t\u00eb frym\u00ebmarrjes:<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Teknika e frym\u00ebmarrjes &#8211; merrni nj\u00eb pozicion t\u00eb rehatsh\u00ebm p\u00ebr veten tuaj. Thith dhe nxjerr frym\u00eb p\u00ebrmes hund\u00ebs. Num\u00ebroni sekondat ose mendoni t\u00eb p\u00ebrs\u00ebrisni t\u00eb nj\u00ebjt\u00ebn fraz\u00eb midis l\u00ebvizjeve t\u00eb frym\u00ebmarrjes p\u00ebr t&#8217;u siguruar q\u00eb koh\u00ebzgjatja e fazave \u00ebsht\u00eb e nj\u00ebjt\u00eb. Kryeni ushtrimin p\u00ebr rreth 5 minuta.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li>Shtrihuni n\u00eb shpin\u00eb n\u00eb tok\u00eb. Vendosni duart n\u00eb gjoks me maj\u00eb t\u00eb gishtave t\u00eb lehta. Merrni frym\u00eb thell\u00eb, duke rritur distanc\u00ebn midis gisht\u00ebrinjve nd\u00ebrsa thithni. B\u00ebni nj\u00eb pauz\u00eb p\u00ebr 3-4 sekonda dhe pastaj nxirrni frym\u00ebn derisa gishtat t\u00eb preken p\u00ebrs\u00ebri. P\u00ebrs\u00ebriteni ushtrimin 10 her\u00eb.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li>Frym\u00ebmarrje e thell\u00eb &#8211; ve\u00e7an\u00ebrisht e dobishme p\u00ebr gul\u00e7im dhe stres. Nd\u00ebrsa jeni ulur ose n\u00eb k\u00ebmb\u00eb, zgjatini b\u00ebrrylat prapa p\u00ebr t\u00eb lejuar q\u00eb gjoksi juaj t\u00eb p\u00ebrhapet sa m\u00eb gjer\u00eb. Merrni frym\u00eb thell\u00eb p\u00ebrmes hund\u00ebs dhe mbajeni frym\u00ebn nd\u00ebrsa luftoni p\u00ebr 5. Nxirrni frym\u00ebn ngadal\u00eb.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li>K\u00ebmb\u00ebt jan\u00eb t\u00eb hapura n\u00eb gjer\u00ebsin\u00eb e shpatullave dhe ne p\u00ebrkulemi nd\u00ebrsa thithim. Duart duhet t\u00eb jen\u00eb t\u00eb relaksuara dhe t\u00eb varura posht\u00eb, duke mos pasur nevoj\u00eb t\u00eb prekni dyshemen\u00eb me duar. Pas thithjes maksimale, mbajeni pozicionin p\u00ebr disa sekonda. Nxirrni frym\u00ebn nd\u00ebrsa trupin tuaj e ktheni n\u00eb pozicionin e tij origjinal.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"5\">\n<li>Ju jeni n\u00eb nj\u00eb pozicion t\u00eb drejt\u00eb dhe duart tuaja bien lirsh\u00ebm. Kur thithni, ktheni kok\u00ebn anash dhe kur merrni frym\u00eb, kthejeni at\u00eb n\u00eb pozicionin e tij origjinal. Kthejeni at\u00eb dhe thithni p\u00ebrs\u00ebri, duke p\u00ebrs\u00ebritur procedur\u00ebn.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"6\">\n<li>Kjo metod\u00eb quhet marshim n\u00eb vend. Ju mund ta b\u00ebni k\u00ebt\u00eb duke u ulur n\u00eb nj\u00eb karrige ose duke q\u00ebndruar drejt. Thithni n\u00eb hapin e par\u00eb dhe nxirrni frym\u00ebn n\u00eb t\u00eb dytin.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>Zgjidhni teknikat q\u00eb ju p\u00eblqejn\u00eb m\u00eb shum\u00eb dhe q\u00eb vini re q\u00eb kan\u00eb nj\u00eb far\u00eb ndikimi tek ju. Ju mund t&#8217;i kryeni ato p\u00ebr t\u00eb plot\u00ebsuar terapin\u00eb e ila\u00e7eve ose thjesht p\u00ebr t\u00eb tonifikuar trupin. Nj\u00eb gj\u00eb \u00ebsht\u00eb e sigurt &#8211; ushtrimet e rregullta do t\u00eb p\u00ebrmir\u00ebsojn\u00eb stilin e jet\u00ebs tuaj. Klikoni k\u00ebtu p\u00ebr t\u00eb m\u00ebsuar m\u00eb shum\u00eb rreth teknikave t\u00eb frym\u00ebmarrjes p\u00ebr f\u00ebmij\u00ebt.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Frym\u00ebmarrja \u00ebsht\u00eb shoq\u00ebruesi m\u00eb i \u00e7muar i jet\u00ebs. Pa t\u00eb, pik\u00ebrisht\u00eb nuk ka jet\u00eb. Kjo \u00ebsht\u00eb arsyeja pse ne marrim frym\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pavet\u00ebdijshme, vazhdimisht dhe p\u00ebr t\u00eb qen\u00eb terminologjikisht t\u00eb sakt\u00eb: midis 12 dhe 18 frym\u00ebmarrje n\u00eb minut\u00eb. Frym\u00ebmarrja gjithashtu reflekton emocionet tona, mund t\u00eb jet\u00eb m\u00eb e shpejt\u00eb dhe m\u00eb e [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-2577","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Metodat e frym\u00ebmarrjes p\u00ebr t\u00eb rrituri &#062; Zano<\/title>\n<meta name=\"description\" content=\"&nbsp; Frym\u00ebmarrja \u00ebsht\u00eb shoq\u00ebruesi m\u00eb i \u00e7muar i jet\u00ebs. Pa t\u00eb, pik\u00ebrisht\u00eb nuk ka jet\u00eb. Kjo \u00ebsht\u00eb arsyeja pse ne marrim frym\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pavet\u00ebdijshme, vazhdimisht dhe p\u00ebr t\u00eb qen\u00eb terminologjikisht t\u00eb sakt\u00eb: midis 12 dhe 18 frym\u00ebmarrje n\u00eb minut\u00eb. Frym\u00ebmarrja gjithashtu reflekton emocionet tona, mund t\u00eb jet\u00eb m\u00eb e shpejt\u00eb dhe m\u00eb e shpesht\u00eb (kur jemi t\u00eb zem\u00ebruar) ose e ngadalt\u00eb (kur jemi t\u00eb qet\u00eb). Frym\u00ebmarrja ka t\u00eb b\u00ebj\u00eb si me trupin ashtu edhe me mendjen ton\u00eb. Por a dini si t\u00eb merrni frym\u00eb si\u00e7 duhet? N\u00ebse m\u00ebsoni t\u00eb kontrolloni frym\u00ebmarrjen tuaj, do t\u00eb ndiheni m\u00eb mir\u00eb dhe [&hellip;]\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metodat e frym\u00ebmarrjes p\u00ebr t\u00eb rrituri &#062; Zano\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Frym\u00ebmarrja \u00ebsht\u00eb shoq\u00ebruesi m\u00eb i \u00e7muar i jet\u00ebs. Pa t\u00eb, pik\u00ebrisht\u00eb nuk ka jet\u00eb. Kjo \u00ebsht\u00eb arsyeja pse ne marrim frym\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pavet\u00ebdijshme, vazhdimisht dhe p\u00ebr t\u00eb qen\u00eb terminologjikisht t\u00eb sakt\u00eb: midis 12 dhe 18 frym\u00ebmarrje n\u00eb minut\u00eb. Frym\u00ebmarrja gjithashtu reflekton emocionet tona, mund t\u00eb jet\u00eb m\u00eb e shpejt\u00eb dhe m\u00eb e shpesht\u00eb (kur jemi t\u00eb zem\u00ebruar) ose e ngadalt\u00eb (kur jemi t\u00eb qet\u00eb). Frym\u00ebmarrja ka t\u00eb b\u00ebj\u00eb si me trupin ashtu edhe me mendjen ton\u00eb. Por a dini si t\u00eb merrni frym\u00eb si\u00e7 duhet? N\u00ebse m\u00ebsoni t\u00eb kontrolloni frym\u00ebmarrjen tuaj, do t\u00eb ndiheni m\u00eb mir\u00eb dhe [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/\" \/>\n<meta property=\"og:site_name\" content=\"Zano\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/zanoinspire\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-30T14:17:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-03T13:07:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/zano.outcondev.com\/wp-content\/uploads\/2021\/07\/peaceful-beautiful-girl-doing-breathing-exercise-d-BDWSTLS-scaled-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"outcon-dev\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"outcon-dev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/\"},\"author\":{\"name\":\"outcon-dev\",\"@id\":\"https:\/\/zano.outcondev.com\/sq\/#\/schema\/person\/e9d171ddcb1ba8c267ebcf90e74face1\"},\"headline\":\"Metodat e frym\u00ebmarrjes p\u00ebr t\u00eb rrituri\",\"datePublished\":\"2021-07-30T14:17:34+00:00\",\"dateModified\":\"2024-04-03T13:07:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/\"},\"wordCount\":910,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/#organization\"},\"image\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/zano.outcondev.com\/wp-content\/uploads\/2021\/07\/peaceful-beautiful-girl-doing-breathing-exercise-d-BDWSTLS-scaled-1.jpg\",\"inLanguage\":\"sq-AL\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/\",\"url\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/\",\"name\":\"Metodat e frym\u00ebmarrjes p\u00ebr t\u00eb rrituri &#062; Zano\",\"isPartOf\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/zano.outcondev.com\/sq\/metodat-e-frymemarrjes-per-te-rrituri\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/zano.outcondev.com\/wp-content\/uploads\/2021\/07\/peaceful-beautiful-girl-doing-breathing-exercise-d-BDWSTLS-scaled-1.jpg\",\"datePublished\":\"2021-07-30T14:17:34+00:00\",\"dateModified\":\"2024-04-03T13:07:37+00:00\",\"description\":\"&nbsp; Frym\u00ebmarrja \u00ebsht\u00eb shoq\u00ebruesi m\u00eb i \u00e7muar i jet\u00ebs. Pa t\u00eb, pik\u00ebrisht\u00eb nuk ka jet\u00eb. Kjo \u00ebsht\u00eb arsyeja pse ne marrim frym\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pavet\u00ebdijshme, vazhdimisht dhe p\u00ebr t\u00eb qen\u00eb terminologjikisht t\u00eb sakt\u00eb: midis 12 dhe 18 frym\u00ebmarrje n\u00eb minut\u00eb. Frym\u00ebmarrja gjithashtu reflekton emocionet tona, mund t\u00eb jet\u00eb m\u00eb e shpejt\u00eb dhe m\u00eb e shpesht\u00eb (kur jemi t\u00eb zem\u00ebruar) ose e ngadalt\u00eb (kur jemi t\u00eb qet\u00eb). Frym\u00ebmarrja ka t\u00eb b\u00ebj\u00eb si me trupin ashtu edhe me mendjen ton\u00eb. Por a dini si t\u00eb merrni frym\u00eb si\u00e7 duhet? 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