P\u00ebrsh\u00ebndetje,<\/p>\n
Nj\u00eb nga aktivitetet m\u00eb t\u00eb preferuara p\u00ebr shum\u00eb njer\u00ebz gjat\u00eb muajve t\u00eb dimrit \u00ebsht\u00eb skijimi. Miliona njer\u00ebz skijojn\u00eb n\u00eb pistat e ndryshme n\u00eb qendrat e skijimit n\u00eb vendin ton\u00eb dhe n\u00eb shum\u00eb vende t\u00eb tjera. Adhuruesit e sporteve zakonisht i drejtohen skijimit p\u00ebr t\u00eb relaksuar dhe rritur emocionet e tyre. Megjithat\u00eb, ky ndjesi emocionuese dhe var\u00ebsia nga adrenalina mund t\u00eb \u00e7ojn\u00eb ndonj\u00ebher\u00eb, si\u00e7 ndodh n\u00eb \u00e7do sport, n\u00eb l\u00ebndime.<\/p>\n
Pajisjet personale t\u00eb skijimit jan\u00eb, fatkeq\u00ebsisht, mjaft t\u00eb shtrenjta dhe duhet t\u00eb z\u00ebvend\u00ebsohen vazhdimisht, ve\u00e7an\u00ebrisht te f\u00ebmij\u00ebt, pasi ato ndryshojn\u00eb sipas madh\u00ebsis\u00eb dhe pesh\u00ebs. Prandaj, kur shkoni n\u00eb nj\u00eb pushim skijimi ose d\u00ebshironi t\u00eb skijoni, do ta gjeni veten fillimisht n\u00eb vendin e qiradh\u00ebnies s\u00eb pajisjeve t\u00eb skijimit. Posa t\u00eb merrni pajisjet q\u00eb p\u00ebrputhen me masat tuaja, \u00ebsht\u00eb nj\u00eb nga rregullat m\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr nj\u00eb skijim t\u00eb sh\u00ebndetsh\u00ebm. Pas k\u00ebsaj, natyrisht, vendi q\u00eb do t\u00eb vizitojm\u00eb jan\u00eb pistat dhe teleski. Megjithat\u00eb, kur shkojm\u00eb n\u00eb pist\u00eb, mund t\u00eb ngat\u00ebrrohemi me shum\u00eb shenja me ngjyra t\u00eb ndryshme: jeshile, e kalt\u00ebr, e kuqe dhe e zez\u00eb. Mbani mend se k\u00ebto shenja tregojn\u00eb shkall\u00ebn e v\u00ebshtir\u00ebsis\u00eb s\u00eb pistave. Pista jeshile \u00ebsht\u00eb pista m\u00eb e leht\u00eb p\u00ebr fillestar\u00ebt, nd\u00ebrsa e kaltra \u00ebsht\u00eb p\u00ebr ata q\u00eb jan\u00eb pak m\u00eb t\u00eb avancuar, dhe e kuqe dhe e zeza jan\u00eb p\u00ebr profesionist\u00ebt. N\u00ebse sapo keni filluar t\u00eb m\u00ebsoni t\u00eb skijoni ose po skijoni p\u00ebr her\u00eb t\u00eb par\u00eb, \u00ebsht\u00eb e rekomanduar t\u00eb filloni me pistat jeshile. N\u00ebse nuk keni pasur asnj\u00ebher\u00eb eksperienc\u00eb skijimi, \u00ebsht\u00eb e rekomanduar q\u00eb t\u00eb dilni n\u00eb pist\u00eb p\u00ebr her\u00eb t\u00eb par\u00eb me nj\u00eb instruktor.<\/p>\n
N\u00eb skijim, p\u00ebr fat t\u00eb keq, r\u00ebniet jan\u00eb pothuajse nj\u00eb pjes\u00eb natyrale e sportit dhe ndodhin shum\u00eb shpesh. Cil\u00ebsia e bor\u00ebs, ve\u00e7an\u00ebrisht but\u00ebsia e saj, n\u00eb fakt, ndihmon q\u00eb k\u00ebto l\u00ebndime t\u00eb mos \u00e7ojn\u00eb n\u00eb situata shum\u00eb m\u00eb t\u00eb r\u00ebnda. Bora e but\u00eb vepron si nj\u00eb jast\u00ebk ajri q\u00eb ju mbron gjat\u00eb r\u00ebnieve. Megjithat\u00eb, ndonj\u00ebher\u00eb l\u00ebndimet jan\u00eb t\u00eb pashmangshme. P\u00ebrve\u00e7 kontuzioneve t\u00eb thjeshta t\u00eb muskujve dhe l\u00ebndimeve, l\u00ebndimi m\u00eb i zakonsh\u00ebm i ky\u00e7eve \u00ebsht\u00eb l\u00ebndimi i gjuve. L\u00ebndimet e ligamenteve t\u00eb p\u00ebrparme kryq\u00ebzore (ACL) p\u00ebrb\u00ebjn\u00eb rreth 15% t\u00eb t\u00eb gjitha l\u00ebndimeve t\u00eb skijimit.<\/p>\n
L\u00ebndimet ACL n\u00eb skijim ndodhin p\u00ebrmes 3 mekanizmave kryesor\u00eb.<\/p>\n
Kjo l\u00ebndim ndodh ve\u00e7an\u00ebrisht kur p\u00ebrpiqeni t\u00eb rrotulloni k\u00ebmb\u00ebn tuaj tep\u00ebr brenda n\u00eb m\u00ebnyr\u00eb refleksive kur humbni balanc\u00ebn. N\u00eb at\u00eb moment, kur p\u00ebrpiqeni t\u00eb rimerrni skijat, aplikohet nj\u00eb ngarkes\u00eb e tep\u00ebrt n\u00eb pjes\u00ebn e jashtme t\u00eb gjurit tuaj, e cila mund t\u00eb shkaktoj\u00eb thyerjen e ligamenteve t\u00eb p\u00ebrparme kryq\u00ebzore dhe zakonisht shoq\u00ebrohet me nj\u00eb l\u00ebndim t\u00eb ligamenteve t\u00eb jashtme.
\nRreth gjysma e t\u00eb gjitha l\u00ebndimeve t\u00eb gjurit ndodhin p\u00ebrmes k\u00ebtij mekanizmi.<\/p>\n
Ky lloj l\u00ebndimi ndodh tek fillestar\u00ebt, ve\u00e7an\u00ebrisht kur ata mb\u00ebshteten prapa nga frika e r\u00ebnies. Tek m\u00eb profesionist\u00ebt ndodh kur ata nuk mund t\u00eb kontrollojn\u00eb qendr\u00ebn e pesh\u00ebs pas nj\u00eb k\u00ebrcimi dhe p\u00ebrfundojn\u00eb duke u mb\u00ebshtetur pas. N\u00eb k\u00ebt\u00eb rast, ski mbetet n\u00eb k\u00ebmb\u00ebn tuaj dhe, pasi k\u00ebpuc\u00ebt e k\u00ebmb\u00ebve kufizojn\u00eb l\u00ebvizjen e ky\u00e7it t\u00eb k\u00ebmb\u00ebs, e gjith\u00eb ngarkesa bie drejtp\u00ebrdrejt mbi ligamentet e p\u00ebrparme kryq\u00ebzore, duke shkaktuar thyerjen e tyre. Rreth 25% e t\u00eb gjitha l\u00ebndimeve t\u00eb gjurit ndodhin n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb.<\/p>\n
Ky ndodh kur humbni kontrollin mbi pjes\u00ebn e brendshme t\u00eb skijes gjat\u00eb kthesave, duke ngarkuar fillimisht pjes\u00ebn e jashtme t\u00eb skijes dhe m\u00eb pas p\u00ebrpiqeni refleksivisht t\u00eb ngarkoni pjes\u00ebn e brendshme. Kjo mund t\u00eb \u00e7oj\u00eb n\u00eb nj\u00eb l\u00ebndim duke v\u00ebn\u00eb shtes\u00eb ngarkes\u00eb n\u00eb pjes\u00ebn e brendshme t\u00eb gjurit tuaj, duke shkaktuar thyerjen e ligamenteve t\u00eb p\u00ebrparme kryq\u00ebzore dhe t\u00eb ligamenteve t\u00eb brendshme. Rreth 25% e l\u00ebndimeve ndodhin n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb.
\nK\u00ebta mekanizma zakonisht lidhen me l\u00ebvizjet q\u00eb lindin nga veprime refleksive. Prandaj, sigurohuni q\u00eb t\u00eb keni kontroll gjat\u00eb skijimit dhe mos harroni t\u00eb shmangni l\u00ebvizjet e papritura.<\/p>\n
Po, do t\u00eb ndodhin k\u00ebto l\u00ebndime? A nuk mund t’i parandalojm\u00eb ato? Sigurisht, ka m\u00ebnyra p\u00ebr t’i parandaluar ato. N\u00ebse ndiqni k\u00ebshillat m\u00eb posht\u00eb, mund\u00ebsia p\u00ebr t’u l\u00ebnduar do t\u00eb ulet me 62%.<\/p>\n
1-) Q\u00ebndrimi n\u00eb k\u00ebmb\u00eb me nj\u00eb k\u00ebmb\u00eb<\/p>\n
2-) Ushtrimet me bord balansues<\/p>\n
3-) Yoga-pilates<\/p>\n
1-) L\u00ebvizje k\u00ebmb\u00ebsh<\/p>\n
2-) Ngritje t\u00eb larta t\u00eb gjunj\u00ebve dhe ushtrime p\u00ebr squat<\/p>\n
3-) Ushtrime me rrethime t\u00eb pjes\u00ebs s\u00eb hips dhe shpin\u00ebs<\/p>\n
4-) Ushtrimi i Jumping jacks<\/p>\n
N\u00ebse keni histori t\u00eb l\u00ebndimeve t\u00eb gjurit, \u00ebsht\u00eb gjithashtu e rekomanduar t\u00eb p\u00ebrdorni mb\u00ebshtetje p\u00ebr gjunj\u00ebt.<\/p>\n
Mos harroni, skijimi \u00ebsht\u00eb aq i k\u00ebndsh\u00ebm sa dhe i rreziksh\u00ebm n\u00ebse nuk merret kujdes. N\u00ebse nuk d\u00ebshironi q\u00eb pushimet tuaja t\u00eb k\u00ebndshme t\u00eb p\u00ebrfundojn\u00eb me nj\u00eb l\u00ebndim t\u00eb pak\u00ebndsh\u00ebm, mund t\u00eb shijoni skijimin duke p\u00ebrdorur pajisjet mbrojt\u00ebse t\u00eb nevojshme dhe duke ndjekur k\u00ebto k\u00ebshilla.
\nUroj t\u00eb gjith\u00eb nj\u00eb sezon t\u00eb bukur me bor\u00eb dhe shum\u00eb k\u00ebnaq\u00ebsi nga skijimi.<\/p>\n","protected":false},"excerpt":{"rendered":"
P\u00ebrsh\u00ebndetje, Nj\u00eb nga aktivitetet m\u00eb t\u00eb preferuara p\u00ebr shum\u00eb njer\u00ebz gjat\u00eb muajve t\u00eb dimrit \u00ebsht\u00eb skijimi. Miliona njer\u00ebz skijojn\u00eb n\u00eb pistat e ndryshme n\u00eb qendrat e skijimit n\u00eb vendin ton\u00eb dhe n\u00eb shum\u00eb vende t\u00eb tjera. Adhuruesit e sporteve zakonisht i drejtohen skijimit p\u00ebr t\u00eb relaksuar dhe rritur emocionet e tyre. Megjithat\u00eb, ky ndjesi emocionuese […]<\/p>\n","protected":false},"author":1,"featured_media":364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/posts\/363","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/comments?post=363"}],"version-history":[{"count":2,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/posts\/363\/revisions"}],"predecessor-version":[{"id":366,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/posts\/363\/revisions\/366"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/media\/364"}],"wp:attachment":[{"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/media?parent=363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/categories?post=363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.halukcabuk.com\/al\/wp-json\/wp\/v2\/tags?post=363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}