{"id":12548,"date":"2020-11-23T23:31:32","date_gmt":"2020-11-23T20:31:32","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=785"},"modified":"2025-06-16T10:15:04","modified_gmt":"2025-06-16T07:15:04","slug":"osobine-treninga-za-dojilje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/osobine-treninga-za-dojilje\/","title":{"rendered":"Osobine treninga za dojilje"},"content":{"rendered":"\n

Vje\u017ebanje nakon poroda uz dojenje<\/h2>\n\n\n\n

Unato\u010d brojnim mitovima o dojenju, mogu\u0107e je baviti se gotovo svim vrstama sportova u ovom periodu, samo uz neka ograni\u010denja. Odluka da dojite dijete ne bi trebala negativno utjecati na \u017eelju mlade majke da se vrati u formu<\/a> i oporavi nakon poroda<\/a>. Fizi\u010dka aktivnost nakon poroda dozvoljena je i \u010dak korisna uz pravilan pristup.<\/p>\n\n\n\n

\"Posebnosti<\/figure>\n\n\n\n

Fizi\u010dka aktivnost nakon poroda: \u010dime se najbolje baviti dojilji?<\/h3>\n\n\n\n

Ako \u017eeli, dojilja mo\u017ee se baviti bilo kojom vrstom sporta koja joj se svi\u0111a, samo uz odre\u0111ena ograni\u010denja. Dovoljno je samo upozoriti trenera<\/a> o svom statusu dojilje kako bi se isklju\u010dila mogu\u0107nost da na\u0161teti sebi. Instruktor \u0107e davati primjedbe tokom treninga: objasnit \u0107e \u0161ta je bolje izbjegavati i koja se vje\u017eba mo\u017ee koristiti umjesto zabranjenih.<\/p>\n\n\n\n

Ali \u0161ta u\u010diniti ako se mlada majka bavi sama? Bolje je da se ku\u0107ni treninzi nakon poroda tijekom dojenja provode prema posebno odabranim programima. Na taj na\u010din \u0107e se \u017eena osigurati.<\/p>\n\n\n\n

Na online-kursu<\/a> je predstavljena programa za samostalno bavljenje jogom tokom dojenja. Takve vje\u017ebe su korisne za emocionalno stanje \u017eene<\/a>, normaliziraju san, a tako\u0111er ja\u010daju sve mi\u0161i\u010dne grupe.<\/p>\n\n\n\n

\"Posebnosti<\/figure>\n\n\n\n

Ako je cilj bavljenja sportom mr\u0161avljenje<\/a>, dobar izbor bi bio tr\u010danje<\/a>. Suprotno uvrije\u017eenom mi\u0161ljenju, i dojilje mogu tr\u010dati. Ipak, postoje dodatni uslovi – no\u0161enje udobnog grudnjaka tokom treninga i umjeren tempo. Nije preporu\u010dljivo tr\u010dati do potpunog iscrpljenja.<\/p>\n\n\n\n

Jo\u0161 jedan tip sporta pogodan za dojilje je pilates. Ovaj program \u0107e pomo\u0107i da se obnove mi\u0161i\u0107i stomaka<\/a>, oja\u010da ki\u010dma<\/a> i organi male karlice. Svi pokreti su glatki, odmjereni. Pogodan je za one koje preferiraju stati\u010dke vje\u017ebe.<\/p>\n\n\n\n

Fitnes treninzi nakon poroda su prikladni za dojilje samo ako su se u potpunosti oporavile. To je zbog toga \u0161to su ve\u0107ina klasi\u010dnih vje\u017ebi zabranjene tijekom prvih nekoliko mjeseci nakon poroda. Konkretno vrijeme se odre\u0111uje individualno i ovisi o procesu oporavka.<\/p>\n\n\n\n

Za one \u017eene koje imaju vremena za sportske aktivnosti van ku\u0107e, mo\u017ee se preporu\u010diti plivanje. Popularna alternativa uobi\u010dajenom posje\u0107ivanju bazena – akvaaerobik – veoma pozitivno uti\u010de na oporavak nakon poroda. Kada posje\u0107ujete bazen, va\u017eno je paziti da se ne prehladite zbog temperaturnih razlika.<\/p>\n\n\n\n

\"Posebnosti<\/figure>\n\n\n\n

Svaka \u017eena sama bira koji sport je najprikladniji za nju. To zavisi od njenih sportskih preferencija, ciljeva treninga, kao i dostupnog slobodnog vremena i mogu\u0107nosti za poha\u0111anje \u010dasova izvan ku\u0107e prema rasporedu. Tokom treninga veoma je va\u017eno voditi ra\u010duna o hidrataciji – potrebno je nadoknaditi izgubljenu te\u010dnost tokom sportske aktivnosti, konzumiraju\u0107i po 100 ml vode s vremena na vrijeme.<\/p>\n\n\n\n

Kontraindikacije za fizi\u010dke aktivnosti nakon poro\u0111aja<\/h3>\n\n\n\n

Kao \u0161to je ve\u0107 spomenuto, treninzi dojiljama idu u korist: pobolj\u0161ava se raspolo\u017eenje, stimulira se proizvodnja maj\u010dinog mlijeka, a tijelo se oporavlja. Problemi mogu nastati samo kod nepravilnog pristupa treninzima.<\/p>\n\n\n\n

Jedina vrsta fizi\u010dke aktivnosti koju je bolje odgoditi tokom dojenja su treninzi u teretani s kori\u0161tenjem tegova, \u0161ipki i drugih utega, koji optere\u0107uju grudi.<\/p>\n\n\n\n

\"Posebnosti<\/figure>\n\n\n\n

Profesionalni sport tako\u0111er nije kompatibilan s dojenjem. Upravo zbog pretjeranih optere\u0107enja javljaju se sve one ne\u017eeljene posljedice kojima se pla\u0161e mlade mame – gubitak mlijeka, odbijanje djeteta od grudi. U ostalim slu\u010dajevima dovoljno je samo slu\u0161ati svoje tijelo i ne pretjerivati.<\/p>\n\n\n\n

U svakom slu\u010daju, prije nego \u0161to po\u010dnete s treninzima nakon poro\u0111aja uz dojenje, bolje je konzultirati se sa svojim ginekologom.<\/p>\n\n\n\n

Veliku va\u017enost ima u\u010destalost i trajanje vje\u017ebanja: ne smijete se preopteretiti treninzima nakon poro\u0111aja. Program koji odgovara dojiljama uklju\u010duje manji set vje\u017ebi od 30-40 minuta. Dovoljno ih je raditi tri puta sedmi\u010dno, ali ovdje va\u017ei op\u0107e pravilo za oporavak nakon poro\u0111aja: bolje je vje\u017ebati \u010de\u0161\u0107e, ali kratko, nego jednom sedmi\u010dno praviti sebi maraton.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vje\u017ebanje nakon poroda uz dojenje Unato\u010d brojnim mitovima o dojenju, mogu\u0107e je baviti se gotovo svim vrstama sportova u ovom periodu, samo uz neka ograni\u010denja….<\/p>\n","protected":false},"author":11,"featured_media":6030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nFizi\u010dke aktivnosti nakon poroda | momslab.com<\/title>\n<meta name=\"description\" content=\"Koje fizi\u010dke aktivnosti su dozvoljene doje\u0107im majkama nakon poroda? 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