{"id":12546,"date":"2020-11-23T23:04:35","date_gmt":"2020-11-23T20:04:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=780"},"modified":"2025-06-16T10:14:41","modified_gmt":"2025-06-16T07:14:41","slug":"mrsanje-nakon-porodjaja-efektivan-pristup-treninzima","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/mrsanje-nakon-porodjaja-efektivan-pristup-treninzima\/","title":{"rendered":"Mr\u0161anje nakon poro\u0111aja: efektivan pristup treninzima"},"content":{"rendered":"\n

Kako smr\u0161ati nakon poro\u0111aja uz pomo\u0107 vje\u017ebi i ne samo to<\/h2>\n\n\n\n

\u017deni koja se odlu\u010di prakticirati vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja kod ku\u0107e, potrebno je pristupiti tome sveobuhvatno<\/a>. Fizi\u010dka aktivnost sama po sebi nije dovoljna, potrebno je uzeti u obzir i druge faktore – o tome mo\u017eete vi\u0161e pro\u010ditati na na\u0161em blogu. Ali kada su glavni problemi rije\u0161eni, ostaje pitanje same postporo\u0111ajne gimnastike za mr\u0161avljenje. Kako joj pravilno i efikasno pristupiti, koje vje\u017ebe za mr\u0161avljenje za mame ne\u0107e naru\u0161iti dojenje, kako donijeti korist svom zdravlju i ne nanijeti \u0161tetu, pri\u010dat \u0107emo u ovom \u010dlanku.<\/p>\n\n\n\n

\"Gubitak<\/figure>\n\n\n\n

Kada mo\u017eete po\u010deti mr\u0161aviti nakon poro\u0111aja?<\/h3>\n\n\n\n

Postoje aktivne mame koje \u017eele po\u010deti raditi na svom tijelu jo\u0161 dok su u bolnici. Druge se najmanje brinu o svojoj formi, zauzete su ku\u0107nim poslovima i brigom za dijete, \u010dekaju\u0107i kraj perioda dojenja ili trenutak kada \u0107e dijete krenuti u vrti\u0107. Obje pozicije su ekstremi, potreban je razuman kompromis.<\/p>\n\n\n\n

    \n
  1. Ne smiju se raditi nikakve ekstremne vje\u017ebe za mr\u0161avljenje nakon poroda dok se tijelo potpuno ne oporavi! Ali to ne zna\u010di da treba samo \u010dekati: prve vje\u017ebe \u0107e poticati br\u017ei oporavak. Samo, u po\u010detku ne treba o\u010dekivati previ\u0161e od njih u smislu gubitka te\u017eine.<\/li>\n\n\n\n
  2. Po\u010detak zavisi od stanja mame i karakteristika poro\u0111aja. Prirodni poro\u0111aj omogu\u0107ava po\u010detak vje\u017ebanja u 4-8 sedmici, nakon prestanka iscjetka. Rascjepi ili rezovi me\u0111ice odga\u0111aju taj trenutak do potpunog zarastanja – jo\u0161 par sedmica, a carski rez – do perioda od 2 mjeseca. Treba se posavjetovati s doktorom o ovom pitanju.<\/li>\n\n\n\n
  3. Dijastaza<\/a>, poro\u0111ajne povrede, ili bilo koje hroni\u010dne bolesti mogu biti kontraindikacija ili ograni\u010denje za vje\u017ebe mr\u0161avljenja kod ku\u0107e nakon poro\u0111aja. Neophodna je profesionalna konsultacija.<\/li>\n\n\n\n
  4. Previ\u0161e aktivne aktivnosti nisu sasvim prikladne za dojilje. Me\u0111utim, kardio treninzi<\/a>, elementi joge<\/a> i gimnastika \u0107e biti korisni. Da biste ih pravilno odabrali, iskoristite pomo\u0107 stru\u010dnjaka.<\/li>\n<\/ol>\n\n\n\n
    \"Gubitak<\/figure>\n\n\n\n

    Karakteristike izvo\u0111enja poslijeporodnih vje\u017ebi za mr\u0161avljenje<\/h3>\n\n\n\n

    Da bi vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja donijele maksimalnu korist i ne na\u0161kodile, treba im pristupiti promi\u0161ljeno i dosljedno. Ljekari i stru\u010dnjaci za mr\u0161avljenje nakon poro\u0111aja savjetuju pridr\u017eavanje niza op\u0107ih preporuka.<\/p>\n\n\n\n

      \n
    1. Postepeno i stalno. Bolje je vje\u017ebati svaki dan po 10-20 minuta nego provesti sat ili dva u vje\u017ebanju odjednom, a zatim zaboraviti na to. Treninzi ne moraju biti svakodnevni, ali je najbolje napraviti optimalan plan i poku\u0161ati ga se pridr\u017eavati. 2-4 puta sedmi\u010dno \u0107e biti dovoljno. Pristupi “od slu\u010daja do slu\u010daja” ne\u0107e u\u010diniti vje\u017ebe mr\u0161avljenja djelotvornim.<\/li>\n\n\n\n
    2. Mirni tempo. Ne bi trebalo biti nikakvog “naglog” optere\u0107enja. Trebalo bi vje\u017ebati pa\u017eljivo, postepeno pove\u0107avaju\u0107i pravilno odabrano optere\u0107enje. U tome vam mogu pomo\u0107i stru\u010dnjaci s na\u0161e stranice.<\/li>\n\n\n\n
    3. Osje\u0107aj na prvom mjestu. Ako se tokom treninga pojavi bol, mu\u010dnina ili vrtoglavica, potrebno je odmah prestati.<\/li>\n\n\n\n
    4. Kontrola disanja i pulsa. Za ve\u0107i efekat, potrebno je poku\u0161ati uskladiti udah i izdah s izvo\u0111enjem vje\u017ebi. Mnoge tehnike to direktno predvi\u0111aju. Ne treba dopustiti da se pojavi zadihanost ili ubrzan rad srca.<\/li>\n\n\n\n
    5. 3-5 ponavljanja. To je dovoljno za svaku vje\u017ebu u sklopu za mr\u0161avljenje. Mo\u017ee se uraditi vi\u0161e ako \u017eena osje\u0107a da ima snage.<\/li>\n<\/ol>\n\n\n\n

      Mr\u0161avimo kod ku\u0107e i na otvorenom<\/h3>\n\n\n\n

      Efikasne vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja mogu se izvoditi ne samo u teretani, ve\u0107 i kod ku\u0107e, kao i na svje\u017eem zraku. Za to \u017eena ima mnogo mogu\u0107nosti koje joj mogu priu\u0161titi elementi gimnastike, joge, kardio treninga, pilatesa.<\/p>\n\n\n\n

      \"Gubitak<\/figure>\n\n\n\n

      Kardio vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja<\/h3>\n\n\n\n

      Suprotno brojnim mi\u0161ljenjima, one nisu \u0161tetne za mlade majke ako nije bilo kontraindikacija prije poro\u0111aja. Ako su mi\u0161i\u0107i dna karlice potpuno oporavljeni, mo\u017ee se zapo\u010deti s omiljenim tr\u010danjem i pje\u0161a\u010denjem naizmjeni\u010dno s brzinskim promjenama, usponima i silascima. Kolica nisu prepreka! Svje\u017e zrak je nu\u017ean, stoga je bolje izabrati park ili, ako je mogu\u0107e, pla\u017eu, a ne stazu uz prometnu ulicu.<\/p>\n\n\n\n

      Elementi joge za ljepotu tijela nakon poro\u0111aja<\/h3>\n\n\n\n

      Ako aerobne vje\u017ebe nisu po va\u0161em ukusu ili su kontraindicirane, joga mo\u017ee biti odli\u010dna alternativa. Pravilno odabrani elementi joge mogu se izvoditi \u010dak i s bebom. Trebat \u0107ete samo prostirku i malo slobodnog vremena. Neke asane mo\u017eete raditi tokom \u0161etnje na svje\u017eem zraku ili se ograni\u010diti na ku\u0107ne treninge. Na\u0161i stru\u010dnjaci<\/a> mogu vam pomo\u0107i da pravilno organizujete jogu za gubitak te\u017eine nakon poro\u0111aja – za to imaju potrebna znanja i vje\u0161tine.<\/p>\n\n\n\n

      \"Gubitak<\/figure>\n\n\n\n

      Gimnastika za mr\u0161avljenje nakon poro\u0111aja<\/h3>\n\n\n\n

      Skup gimnasti\u010dkih vje\u017ebi posebno je usmjeren na obnovu mi\u0161i\u0107a i smanjenje obima glavnih problemati\u010dnih zona nakon poro\u0111aja – stomaka<\/a>, bedara<\/a>, zatezanje prsnih mi\u0161i\u0107a<\/a>. Treba birati vje\u017ebe koje nisu kontraindikovane tokom dojenja – one u kojima nisu potrebni nagli trzaji i previ\u0161e iscrpljuju\u0107i pokreti. Mnoge od njih se mogu raditi i vani.<\/p>\n\n\n\n

      Po\u0161to su tokom trudno\u0107e razli\u010diti organi trpjeli razli\u010dita optere\u0107enja i mijenjali se u razli\u010ditoj mjeri, njihova obnova tako\u0111er mo\u017ee biti neujedna\u010dena. Glavni principi treninga za mr\u0161avljenje \u017eena nakon poro\u0111aja su realisti\u010dna o\u010dekivanja i postepenost.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Kako smr\u0161ati nakon poro\u0111aja uz pomo\u0107 vje\u017ebi i ne samo to \u017deni koja se odlu\u010di prakticirati vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja kod ku\u0107e, potrebno je…<\/p>\n","protected":false},"author":11,"featured_media":6021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nVje\u017ebe za mr\u0161avljenje nakon poro\u0111aja na momslab.com<\/title>\n<meta name=\"description\" content=\"Koje su vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja u\u010dinkovitije? Na\u0161i stru\u010dnjaci \u0107e pomo\u0107i da se razumiju principi treninga - Momslab\" \/>\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\/mrsanje-nakon-porodjaja-efektivan-pristup-treninzima\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mr\u0161anje nakon poro\u0111aja: efektivan pristup treninzima\" \/>\n<meta property=\"og:description\" content=\"Koje su vje\u017ebe za mr\u0161avljenje nakon poro\u0111aja u\u010dinkovitije? 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