{"id":12568,"date":"2020-11-24T15:02:47","date_gmt":"2020-11-24T12:02:47","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=824"},"modified":"2025-06-16T10:18:19","modified_gmt":"2025-06-16T07:18:19","slug":"ravan-i-zategnut-uklanjamo-postporodajni-stomak","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/ravan-i-zategnut-uklanjamo-postporodajni-stomak\/","title":{"rendered":"Ravan i zategnut: uklanjamo postporo\u0111ajni stomak"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Kako zategnuti stomak nakon poroda?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za ravan stomak ne bore se samo mlade mame, ve\u0107 i djevojke koje uop\u0161te nisu ra\u0111ale. Ovaj ideal, koji su stvorili masovni mediji, nedosti\u017ean je zbog karakteristika \u017eenskog fiziolo\u0161kog stanja. Apsolutno ravan stomak nije norma i ne treba tome te\u017eiti. Me\u0111utim, pribli\u017eiti se svom idealu, umjereno smanjuju\u0107i te\u017einu u problemati\u010dnom podru\u010dju, sasvim je mogu\u0107e. Kako onda zategnuti stomak nakon poroda?<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-1024x682.jpg\" alt=\"Ravan i zategnut: ukloniti postporo\u0111ajni stomak\" class=\"wp-image-6101\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-black_155003-5908.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Kada po\u010deti sa vje\u017ebama?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eete po\u010deti s vje\u017ebama za stomak 5-8 sedmica nakon prirodnog poroda i 8-12 sedmica nakon carskog reza. Ovaj period se produ\u017eava ako su se tokom poroda pojavile komplikacije ili ako je tako preporu\u010dio ljekar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010deti biste trebali s ja\u010danjem dubokih trbu\u0161nih mi\u0161i\u0107a, jer oni najvi\u0161e pate od trudno\u0107e i poro\u0111aja. Postepeno mo\u017eete po\u010deti davati optere\u0107enje i na <a href=\"https:\/\/momslab.app\/blog\/kak-podkacat-press-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">trbu\u0161njake<\/a>. Me\u0111utim, klasi\u010dnim vje\u017ebama poput planka i sklekova ne\u0107ete mo\u0107i pre\u0107i tako brzo. Prije toga, tijelo se mora potpuno oporaviti. Sve to vrijeme treba izvoditi posebno odabrane vje\u017ebe za mlade mame. Odabrati vje\u017ebe koje odgovaraju odre\u0111enoj situaciji uzimaju\u0107i u obzir sve okolnosti pomo\u0107i \u0107e trener <a href=\"https:\/\/momslab.app\/\">online kursa<\/a> Ksenija Vlasova.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e nakon poro\u0111aja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kada pro\u0111e dovoljno vremena nakon poro\u0111aja da se mo\u017ee po\u010deti sa vje\u017ebanjem, potrebno je odlu\u010diti se za set vje\u017ebi. Ovdje \u017eena ima izbor: u zavisnosti od li\u010dnih preferencija, mo\u017ee se odlu\u010diti za gimnastiku, <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">jogu<\/a>, pilates ili neki drugi sport koji je dozvoljen mladim mamama. Ljubiteljice aktivnijih i monotonih vje\u017ebi mogu se odlu\u010diti za gimnastiku; \u017eene sklone stati\u010dkim vje\u017ebama birat \u0107e izme\u0111u joge i pilatesa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-1024x682.jpg\" alt=\"Ravan i zategnut: ukloniti postporo\u0111ajni stomak\" class=\"wp-image-6103\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/muscular-young-woman-athlete-gray_155003-1851.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Kako zategnuti stomak nakon poro\u0111aja: vje\u017ebe iz gimnastike?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prvo \u0161to mo\u017eete po\u010deti raditi nakon poro\u0111aja kako biste radili na stomaku je <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">vje\u017ebe disanja<\/a>. Upravo ove vje\u017ebe ciljaju najva\u017enije mi\u0161i\u0107e za po\u010detak mr\u0161avljenja. Mo\u017eete ih raditi le\u017ee\u0107i na kau\u010du, ali to ne zna\u010di da vje\u017ebe ne\u0107e imati efekta. Glavni cilj vje\u017ebi disanja je izgraditi pravilno disanje i po\u010deti ga stalno koristiti, bez razmi\u0161ljanja o tome ciljano. Ova navika pozitivno uti\u010de ne samo na oblik stomaka, ve\u0107 i na zdravstveno stanje uop\u0107e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osnovni princip pravilnog disanja je zaokru\u017eivanje stomaka pri udisaju i uvla\u010denje pri izdisaju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedna od blagih gimnasti\u010dkih vje\u017ebi za stomak je podizanje karlice u &#8220;mosti\u0107&#8221;. Izvodi se na sljede\u0107i na\u010din:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Po\u010detni polo\u017eaj je le\u017ee\u0107i na le\u0111ima, noge savijene u koljenima, stopala na podu.<\/li>\n\n\n\n<li>Podignite karlicu \u0161to je mogu\u0107e vi\u0161e.<\/li>\n\n\n\n<li>Polako (ne naglim pokretom) spustite na pod.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ova vje\u017eba ne samo da \u0107e ukloniti vise\u0107i stomak nakon poroda, ve\u0107 \u0107e zategnuti i <a href=\"https:\/\/momslab.app\/blog\/upraznenia-dla-beder-i-agodic-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">bedra i stra\u017enjicu<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nesumnjivu korist donose razni nagibi i okretanja trupa. Potrebno ih je izvoditi u velikim koli\u010dinama i redovno. Tada \u0107e donijeti dobrobit ne samo za zatezanje trbuha, ve\u0107 i za istezanje mi\u0161i\u0107a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Joga: efikasne vje\u017ebe za stomak nakon poro\u0111aja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Odmah treba napomenuti da mnoge vje\u017ebe iz joge treba uvoditi u program treninga postepeno, kako se mi\u0161i\u0107i oporavljaju. U po\u010detnim fazama bolje je dr\u017eati se najbla\u017eih i najnje\u017enijih asana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prva od njih je \u2012 poza psa. Poznata je svima iz djetinjstva, zato tehniku izvo\u0111enja nije potrebno opisivati. Osim toga, za postnatalni period su pogodne sljede\u0107e asane:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>poza pluga;<\/li>\n\n\n\n<li>Viparita Karani (s nogama na zidu).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Za zavr\u0161etak kompleksa odgovara izvo\u0111enje \u0160avasane \u2012 poze dubokog opu\u0161tanja.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-1024x682.jpg\" alt=\"Ravan i zategnut: ukloniti postporo\u0111ajni stomak\" class=\"wp-image-6104\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-stretching-mat_23-2149013984.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Kako vratiti trbuh nakon poro\u0111aja pomo\u0107u vje\u017ebi iz pilatesa?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ovdje se mnoge vje\u017ebe u osnovi preuzimaju iz joge i gimnastike, a tehnika izvo\u0111enja je druga\u010dija \u2012 glatka i spora. Ova sporost omogu\u0107ava fokusiranje na vlastite osje\u0107aje i pravilno izvo\u0111enje vje\u017ebe. Dva do tri mjeseca nakon poro\u0111aja mogu se izvoditi sljede\u0107e vje\u017ebe:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>val;<\/li>\n\n\n\n<li>ma\u010dka;<\/li>\n\n\n\n<li>\u010damac;<\/li>\n\n\n\n<li>most.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Vje\u017ebe za mr\u0161avljenje trbuha kontraindicirane nakon poro\u0111aja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Iako trudno\u0107a \u2012 nije bolest, posljedice za organizam su vrlo te\u0161ke, \u0161to postavlja niz ograni\u010denja na fizi\u010dku aktivnost \u017eene. Mo\u017ee se pristupiti najpopularnijim i naju\u010dinkovitijim vje\u017ebama za trbu\u0161njake samo po zavr\u0161etku oporavka nakon poro\u0111aja. Kada mi\u0161i\u0107i potpuno oja\u010daju, unutra\u0161nji organi se vrate na svoje mjesto i ne ostanu nikakve druge kontraindikacije, mo\u017ee se pristupiti sljede\u0107im vje\u017ebama:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>daska;<\/li>\n\n\n\n<li>uvijanje;<\/li>\n\n\n\n<li>klasi\u010dni sklekovi;<\/li>\n\n\n\n<li>\u010du\u010dnjevi;<\/li>\n\n\n\n<li>vje\u017ebe u teretani.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111utim, u fazi oporavka nakon poro\u0111aja, izvo\u0111enje ovih vje\u017ebi mo\u017ee biti opasno za zdravlje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je zapamtiti da je za najbolji u\u010dinak potreban sveobuhvatan pristup, naime:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>uravnote\u017eena prehrana;<\/li>\n\n\n\n<li>redovnost treninga;<\/li>\n\n\n\n<li>odr\u017eavanje op\u0107eg zdravstvenog stanja;<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/tejpirovanie-zivota-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">korisne<\/a> svakodnevne navike.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Kako zategnuti stomak nakon poroda? Za ravan stomak ne bore se samo mlade mame, ve\u0107 i djevojke koje uop\u0161te nisu ra\u0111ale. Ovaj ideal, koji su&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12568","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>Zategnuti stomak nakon poroda: vje\u017ebe i savjeti na momslab.com<\/title>\n<meta name=\"description\" content=\"Efikasno zategnuti stomak nakon poroda - to je mogu\u0107e. 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