{"id":12498,"date":"2020-11-23T11:31:19","date_gmt":"2020-11-23T08:31:19","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=660"},"modified":"2025-06-16T10:03:53","modified_gmt":"2025-06-16T07:03:53","slug":"disanje-nakon-porodjaja-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/disanje-nakon-porodjaja-2\/","title":{"rendered":"Disanje nakon poro\u0111aja"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Vje\u017ebe disanja nakon poroda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Disati &#8211; \u0161ta mo\u017ee biti prirodnije? To je stalna i neophodna \u017eivotna radnja, koja kao nijedna druga ima ogroman uticaj na organizam. Nakon poro\u0111aja, \u017eenama je posebno va\u017eno \u0161to br\u017ee se oporaviti, a mo\u017ee biti te\u0161ko ili zastra\u0161uju\u0107e zapo\u010deti s fizi\u010dkim vje\u017ebama. Upravo zbog toga, vje\u017ebe disanja nakon poroda su izuzetno potrebne.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Koje su koristi vje\u017ebi disanja nakon poro\u0111aja?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Proces disanja ne samo da osigurava na\u0161u \u017eivotnu aktivnost, ve\u0107 je odgovoran za razmjenu plinova u tijelu i na kraju za sve fine kemijske reakcije na stani\u010dnom nivou. U njemu je uklju\u010deno mnogo grupa mi\u0161i\u0107a. \u010cak i samo pode\u0161avanjem disanja, mo\u017eete posti\u0107i zna\u010dajno pobolj\u0161anje op\u0107eg stanja. Pravilno odabrane vje\u017ebe disanja nakon poro\u0111aja pomo\u0107i \u0107e mladoj majci:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obnoviti snagu i energiju;<\/li>\n\n\n\n<li>boriti se s <a href=\"https:\/\/momslab.app\/blog\/diastaz-posle-rodov-kompleks-vosstanovlenia\/\" target=\"_blank\" rel=\"noreferrer noopener\">dijastazom<\/a>;<\/li>\n\n\n\n<li>vratiti elasti\u010dnost mi\u0161i\u0107a stomaka i <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">grudi<\/a>;<\/li>\n\n\n\n<li>zapo\u010deti vra\u0107anje &#8220;predtrudni\u010dke&#8221; te\u017eine;<\/li>\n\n\n\n<li>efikasno kora\u010dati prema svojoj idealnoj figuri.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1024x576.jpg\" alt=\"Vje\u017ebe disanja nakon poroda\" class=\"wp-image-5840\" style=\"width:780px;height:auto\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-2048x1152.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1600x900.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Kada po\u010deti?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stvarno smije\u0161no pitanje &amp;- kada po\u010deti disati nakon poroda? Mi nikada nismo prestali disati! Samo treba obratiti pa\u017enju na taj proces i malo ga prilagoditi. Na taj na\u010din, mama mo\u017ee raditi vje\u017ebe disanja \u010dim se prvi put sjeti o tome nakon ro\u0111enja djeteta. To \u0107e biti postavka za pravilno disanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intenzivnije prakse disanja, kao \u0161to su elementi joge i bodyflexa, bolje je raditi otprilike dva mjeseca nakon poroda, posebno u slu\u010daju carskog reza.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1024x576.jpg\" alt=\"Vje\u017ebe disanja nakon poroda\" class=\"wp-image-5842\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-2048x1152.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1600x900.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ni\u0161ta nije kontraindikovana vje\u017eba disanja za dojilje. Vi\u0161e o tehnici izvo\u0111enja vje\u017ebi mo\u017eete saznati na online kursu <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">\u0160ta zna\u010di \u201epravilno disati\u201d?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bolje je to raditi uvijek, a ne samo nakon poroda. Ali ako se \u017eena ranije nije bavila vje\u017ebama disanja, a postav\u0161i majka, odlu\u010dila je posvetiti pa\u017enju tome, potrebno je po\u010deti \u0161to je prije mogu\u0107e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pravilni tip disanja je dijafragmalno-rebarni. To zna\u010di da tokom udisaja vazduh treba da se spu\u0161ta u grudnom ko\u0161u do stomaka, malo pomi\u010du\u0107i dijafragmu i \u0161ire\u0107i rebra. Ako stavite ruke na liniju zavr\u0161etka rebara, ovo \u0107ete lako osjetiti, posebno u le\u017ee\u0107em polo\u017eaju. Pri udisaju, grudni ko\u0161 treba da se \u0161iri u stranu, odnosno, da se napuhuje poput balona. Ako stomak pri udisaju ne &#8216;napuhuje&#8217;, a pomi\u010de se samo gornji dio grudnog ko\u0161a, mo\u017eda \u010dak i ramena, tada je disanje formirano nepravilno. Sre\u0107om, to nije te\u0161ko ispraviti \u2013 potrebno je samo neko vrijeme obra\u0107ati pa\u017enju na udisaje i izdisaje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jo\u0161 jedan va\u017ean pokazatelj pravilnosti disanja je njegova ritmi\u010dnost. Udisaj, pauza pri udisaju, izdisaj i pauza pri izdisaju trebaju biti pribli\u017eno jednaki po trajanju. I to se lako mo\u017ee korigovati.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Vje\u017ebe za usvajanje pravilnog disanja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">U periodu neposredno nakon poro\u0111aja mo\u017eete izvoditi le\u017ee\u0107i, a potom je dozvoljeno bilo koji polo\u017eaj tela.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Za kontrolu pravilnosti disanja postavite ruke dlanovima na dijafragmu.<\/li>\n\n\n\n<li>Napravite spokojan udah, zaobljavanjem stomaka. Zadr\u017eite dah 3-5 sekundi.<\/li>\n\n\n\n<li>Izdahnite tokom 3-5 sekundi, uvla\u010de\u0107i stomak.<\/li>\n\n\n\n<li>Zadr\u017eite dah tih istih 3-5 sekundi.<\/li>\n\n\n\n<li>Ponovite udah sa zaobljavanjem stomaka.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Na po\u010detku ne bi trebalo raditi vi\u0161e od 7-10 ponavljanja za jedan pristup. Ako se javi vrtoglavica ili zijevanje, bolje je prekinuti i nastaviti slede\u0107i put. Postepeno \u0107e nelagodnost nestati, mozak \u0107e se prilagoditi na novu shemu cirkulacije, i ponavljanja se mogu pove\u0107avati.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1024x683.jpg\" alt=\"Vje\u017ebe disanja nakon poroda\" class=\"wp-image-5843\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Vje\u017ebe disanja za stomak<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe disanja nakon poroda za stomak su posebno korisne u prisutnosti dijastaza. \u010cak i ako mlada majka nije suo\u010dena s ovim izazovom, ove vje\u017ebe \u0107e pomo\u0107i da brzo i sigurno povrati formu i \u010dvrsto\u0107u svom &#8216;naporno zara\u0111enom&#8217; stomaku. Mnoge \u017eene tvrde da je efekt bolji \u010dak i od klasi\u010dnih trbu\u0161njaka. Za to je potrebno savladati nekoliko &#8216;terapijskih&#8217; tehnika disanja, koriste\u0107i ih naizmjeni\u010dno i u kombinaciji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne preporu\u010duje se prije 2 sedmice nakon nekompliciranog poroda i prije 2 mjeseca nakon carskog reza ili bilo kakvih komplikacija.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;Ispljuvavanje&#8221;. Napraviti dubok udah, a zatim naglo izdahnuti u trzajevima, usmjeravaju\u0107i napor prema stomaku. Kada ponestane zraka, treba napraviti malu pauzu, suzdr\u017eavaju\u0107i se od udaha, zatim ponoviti.<\/li>\n\n\n\n<li>&#8220;Bezdu\u0161nost&#8221;. Napraviti miran udah i brzi izdah. Bez uzimanja zraka, maksimalno uvu\u0107i stomak i zadr\u017eati \u0161to du\u017ee mogu\u0107e. Zatim novi udah i ponoviti.<\/li>\n\n\n\n<li>\u00abVibracija\u00bb. Pri udahu probajte maksimalno opustiti stomak, a pri izdahu &#8211; zategnuti ga.<\/li>\n\n\n\n<li>\u00abZmaj\u00bb. Duboko udahnite kroz nos i sna\u017eno izdahnite kroz usta. Naizmjeni\u010dno opu\u0161tajte i zate\u017eite trbu\u0161ne mi\u0161i\u0107e.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je napomenuti da udah nakon zadr\u017eavanja daha ni u kom slu\u010daju ne smije biti nagao &#8211; to pove\u0107ava optere\u0107enje na srce. Vazduh treba ulaziti u plu\u0107a mirno i smireno. Svi detalji izvo\u0111enja vje\u017ebi su detaljno obra\u0111eni na online kursu <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Kome je kontraindicirana vje\u017eba disanja nakon poroda?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Direktne kontraindikacije za vje\u017ebe disanja su samo lo\u0161e stanje \u017eene ili manifestacije bilo kojih bolesti &#8211; akutnih ili pogor\u0161anje hroni\u010dnih.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebe disanja nakon poroda Disati &#8211; \u0161ta mo\u017ee biti prirodnije? To je stalna i neophodna \u017eivotna radnja, koja kao nijedna druga ima ogroman uticaj na&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vje\u017ebe disanja nakon poroda za dojilje | Momslab<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe disanja nakon poroda postat \u0107e prvi korak na putu do \u017eeljenog oblika i energije - pro\u010ditajte vi\u0161e o tome u \u010dlanku \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/disanje-nakon-porodjaja-2\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Disanje nakon poro\u0111aja\" \/>\n<meta property=\"og:description\" content=\"Vje\u017ebe disanja nakon poroda postat \u0107e prvi korak na putu do \u017eeljenog oblika i energije - 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