{"id":12482,"date":"2020-11-21T21:44:05","date_gmt":"2020-11-21T18:44:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=634"},"modified":"2025-06-16T10:00:41","modified_gmt":"2025-06-16T07:00:41","slug":"energija-za-mamu-punjenje-nakon-poroda","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/energija-za-mamu-punjenje-nakon-poroda\/","title":{"rendered":"Energija za mamu: punjenje nakon poroda"},"content":{"rendered":"\n

Vje\u017ebe za mamu<\/h2>\n\n\n\n

Trudno\u0107a i poro\u0111aj ne samo da radikalno mijenjaju cijeli \u017eivot \u017eene, ve\u0107 i njeno tijelo. \u010cini se da je malo vjerovatno da \u0107ete ne\u0161to promijeniti na bolje, budu\u0107i da je sva pa\u017enja usmjerena na brigu o bebici, osim toga, pla\u0161i vas da ne na\u0161tetite dojenju. U takvim slu\u010dajevima mo\u017eete raditi vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja – to ne\u0107e \u0161tetiti tijelu mlade majke. <\/p>\n\n\n\n

Kada mogu po\u010deti vje\u017ebati?<\/h3>\n\n\n\n

Sve zavisi od toga koliko je \u017eenski organizam naviknut na optere\u0107enja, kao i od karakteristika poroda. A najva\u017eniji kriterij je \u017eelja i spremnost same mlade majke.<\/p>\n\n\n\n

Ako mama nije prestajala s aktivnostima tokom trudno\u0107e, a prirodni poro\u0111aj nije imao komplikacija, doktor mo\u017ee dati zeleno svjetlo za po\u010detak vje\u017ebi ve\u0107 nakon 3 dana od poroda. Za one kojima je bilo te\u017ee, ovaj period \u0107e se mo\u017eda malo pomjeriti – do normalizacije stanja, mogu\u0107e skidanja i zarastanja \u0161avova, na kraju krajeva – do pozitivnog pregleda lije\u010dnika.<\/p>\n\n\n\n

\"Energija<\/figure>\n\n\n\n

Vje\u017ebe za stomak nakon poroda<\/h3>\n\n\n\n

Prve postporo\u0111ajne vje\u017ebe bit \u0107e jednostavne i kratkotrajne. Njihova su\u0161tina je da pomognu pri kontrakciji mi\u0161i\u0107a stomaka<\/a>: to \u0107e pomo\u0107i boljem izbacivanju lohija i br\u017eem povratku elasti\u010dnosti. Ispod su navedeni primjeri vje\u017ebi, detaljnije informacije i potpuni popis opcija su dostupni u online kursu projekta<\/a>.<\/p>\n\n\n\n

Po\u010detni polo\u017eaj – le\u017ee\u0107i na le\u0111ima u krevetu ili na prostirci. Dlanove treba postaviti na podru\u010dje pupka kako biste kontrolisali napetost. Napravite polagani i smireni udah na nos, dok istovremeno uvla\u010dite stomak. U ovom polo\u017eaju zadr\u017eite se 2-3 sekunde, zatim isto tako mirno izdahnite i opustite se.<\/p>\n\n\n\n

Prvi put ponovite ve\u017ebu 3-5 puta, a nakon nekoliko sedmica mo\u017eete poja\u010dati napetost stoma\u010dnih mi\u0161i\u0107a i dovesti ponavljanja do 25 puta.<\/p>\n\n\n\n

Ako se pojave vu\u010dne senzacije u stomaku i pove\u0107a se iscjedak, to zna\u010di da se materica intenzivno kontrahira, sve je u redu i dobro je.<\/p>\n\n\n\n

Ako je osnovni cilj ve\u017ebanja nakon poro\u0111aja – uklanjanje stomaka, nisu potrebne samo ve\u017ebe, ve\u0107 i pravilna ishrana<\/a>, i aktivni boravak na sve\u017eem vazduhu<\/a>. To se savr\u0161eno uklapa u novu ulogu – majke malog djeteta.<\/p>\n\n\n\n

Detaljni primjeri vje\u017ebi za stomak nakon poroda mo\u017eete pro\u010ditati na stranici<\/a>. Za registrirane korisnike dostupan je besplatan pristup potrebnim po\u010detnim treninzima, koji poma\u017eu kvalitetno oja\u010dati stomak bez izazivanja dijastaze.<\/p>\n\n\n\n

Pove\u0107avanje optere\u0107enja je mogu\u0107e 6-8 sedmica nakon prirodnog poroda, i kroz 3-4 mjeseca – nakon carskog reza.<\/p>\n\n\n\n

\"Energija<\/figure>\n\n\n\n

Vje\u017ebe za le\u0111a nakon poroda za mr\u0161avljenje<\/h3>\n\n\n\n

No\u0161enje djeteta na rukama, kao i dojenje, predstavlja optere\u0107enje za mamina le\u0111a. Kako biste uklonili napetost iz napornih mi\u0161i\u0107a i smanjili bol, trebate pomo\u0107i kralje\u017enici da postane fleksibilnija i zdravija. Ve\u0107ina asana joge, usmjerene na uvijanje i istezanje, su veoma efikasne u tome. Preporuke o tehnikama izvo\u0111enja su postavljene na online kursu momslab.com<\/a>. Osnovne vje\u017ebe za le\u0111a su dostupne na stranici besplatno nakon registracije.<\/p>\n\n\n\n

Elementi vje\u017ebi za le\u0111a<\/h3>\n\n\n\n
    \n
  1. Le\u017ee\u0107i tvist na le\u0111ima. Ruke su ra\u0161irene, noge savijene u koljenima, ramena pritisnuta na pod; koljena se naginju na jednu stranu, glava se okre\u0107e na drugu. U krajnjim polo\u017eajima treba zadr\u017eati.<\/li>\n\n\n\n
  2. Okreti u sjede\u0107em polo\u017eaju. Ruke su prekri\u017eene ispred ili spojene iza glave. Tijelo se polako okre\u0107e udesno, zatim ulijevo.<\/li>\n\n\n\n
  3. \u201eMarioneta\u201c. U sjede\u0107em polo\u017eaju ispru\u017eene ruke se podi\u017eu gore, za njima ide tjeme kao da je na niti, ki\u010dma se izdu\u017euje. Poza se mora dr\u017eati barem pola minute.<\/li>\n\n\n\n
  4. \u201eKalem\u201c. Sklup\u010dati se na boku, zaokrugliti le\u0111a na izdisaju, na udahu – opu\u0161tanje i ispravljanje.<\/li>\n<\/ol>\n\n\n\n
    \"Energija<\/figure>\n\n\n\n

    Vje\u017ebe nakon poroda za mr\u0161avljenje<\/h3>\n\n\n\n

    Povratak na predtrudni\u010dku te\u017einu san je mnogih mladih mama. Ne treba se pretjerano baviti dijetama, ali razumna fizi\u010dka aktivnost \u0107e biti samo korisna. Bilo koja vje\u017eba doprinosi pobolj\u0161anju metabolizma, tako da \u0107e koristi biti od svih. No, iskustvo je pokazalo da su sljede\u0107e naju\u010dinkovitije za mr\u0161avljenje:<\/p>\n\n\n\n

      \n
    • \u201eMa\u010dka\u201c – zaokru\u017eivanje le\u0111a i uvla\u010denje stomaka u polo\u017eaju na sve \u010detiri;<\/li>\n\n\n\n
    • \u201eDaska\u201c – oslonac na laktovima u le\u017ee\u0107em polo\u017eaju (mo\u017ee se raditi samo kada su duboki mi\u0161i\u0107i stomaka oja\u010dali);<\/li>\n\n\n\n
    • vje\u017ebe disanja tipa bodyflexa ili pilatesa;<\/li>\n\n\n\n
    • prilago\u0111ena joga.<\/li>\n<\/ul>\n\n\n\n

      Redovnih 15 minuta dnevno koje mama posveti sebi ili kombinuje s igrama s bebom, ve\u0107 nakon 2-3 mjeseca \u0107e joj donijeti prve \u017eeljene rezultate.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Vje\u017ebe za mamu Trudno\u0107a i poro\u0111aj ne samo da radikalno mijenjaju cijeli \u017eivot \u017eene, ve\u0107 i njeno tijelo. \u010cini se da je malo vjerovatno da…<\/p>\n","protected":false},"author":11,"featured_media":5782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nVje\u017ebe za mr\u0161avljenje nakon poroda - vje\u017ebe za stomak i le\u0111a<\/title>\n<meta name=\"description\" content=\"Kako raditi vje\u017ebe za mr\u0161avljenje nakon poroda? Vje\u017ebe za ja\u010danje le\u0111a i obnavljanje stomaka. 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