{"id":12582,"date":"2021-04-29T18:00:00","date_gmt":"2021-04-29T15:00:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=874"},"modified":"2025-06-16T10:20:48","modified_gmt":"2025-06-16T07:20:48","slug":"kako-ojacati-trbusnjake-nakon-porodjaja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/kako-ojacati-trbusnjake-nakon-porodjaja\/","title":{"rendered":"Trbu\u0161njaci nakon poro\u0111aja \u2013 kada po\u010deti s vje\u017ebanjem i \u0161to uklju\u010diti"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Nakon poro\u0111aja, u velikoj ve\u0107ini slu\u010dajeva figura \u017eene znatno se mijenja. To se posebno odnosi na stomak, \u010diji mi\u0161i\u0107i postaju oslabljeni, a ko\u017ea rastegnuta i mlitava. Gledaju\u0107i se u ogledalu nakon izlaska iz rodili\u0161ta, mnoge \u017eene odmah su odlu\u010dne vratiti se u predporo\u0111ajno stanje i posti\u0107i savr\u0161eno ravan stomak. \u017delja je razumljiva i sasvim pohvalna, me\u0111utim, nove mame trebaju shvatiti da je to vjerojatno te\u0161ko ostvariti odmah.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-1024x684.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7095\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-1024x684.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-768x513.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889-674x450.jpg 674w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-abdominal-crunches_23-2147687889.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Kada mo\u017eete po\u010deti raditi trbu\u0161njake nakon poro\u0111aja<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dosti\u0107i cilj da svoje tijelo dovedete u formu mogu\u0107e je nakon nekog vremena, ako \u017eena pokazuje upornost, pravilno se hrani i razumno ga fizi\u010dki optere\u0107uje. Po\u010deti raditi trbu\u0161njake nakon poro\u0111aja, a da se prethodno ne pri\u010deka da se tijelo oporavi i bude spremno za aktivne sportske vje\u017ebe, mo\u017ee uzrokovati odre\u0111enih zdravstvenih problema kod \u017eene. Trajanje perioda odmora nakon poro\u0111aja \u2014 vrijeme bez ozbiljnih fizi\u010dkih aktivnosti \u2013 je individualno i ovisi o na\u010dinu na koji je poro\u0111aj zavr\u0161en.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon prirodnog poro\u0111aja, ne preporu\u010duje se zapo\u010dinjanje aktivnih fizi\u010dkih treninga, uklju\u010duju\u0107i trbu\u0161njake nakon poro\u0111aja, otprilike 7 sedmica. Nakon carskog reza, \u0161to je zapravo hirur\u0161ka intervencija, ovaj period ovisi o stanju \u0161avova nakon operacije, i uz normalne pokazatelje, period se produ\u017eava do 12 sedmica.<\/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\/2021\/04\/young-woman-exercising-home_23-2148995679-1024x576.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7097\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/young-woman-exercising-home_23-2148995679.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kontraindikacije za vje\u017ebe na trbuhu nakon poro\u0111aja<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U pojedinim slu\u010dajevima, na pitanje kada mo\u017eete po\u010deti raditi trbu\u0161njake nakon poroda, odgovor mo\u017ee dati samo ljekar nakon konsultacije i dodatnog pregleda. Ovo se posebno odnosi na situacije kada \u017eena odlu\u010di raditi trbu\u0161njake kod dijastaze. Prisutnost dijastaze podrazumijeva vje\u017ebe za trbu\u0161njake koje se razlikuju od uobi\u010dajenih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carski rez i dijagnosticirana dijastaza zahtijevaju obra\u0107anje ljekaru i dono\u0161enje odluke o tome mo\u017ee li \u017eena zapo\u010deti s treninzima ili ne. Osim toga, postoje kontraindikacije pri kojima \u0107e lije\u010dnik nedvosmisleno zabraniti te\u0161ke fizi\u010dke napore i sportske vje\u017ebe, uklju\u010duju\u0107i trbu\u0161njake nakon poroda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111u te kontraindikacije spada prisustvo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>o\u0161te\u0107enja unutra\u0161njih organa;<\/li>\n\n\n\n<li>o\u017eiljka na maternici;<\/li>\n\n\n\n<li>krvavih iscjedaka;<\/li>\n\n\n\n<li>upalnih bolesti zdjeli\u010dnih organa.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ovi znakovi onemogu\u0107avaju do izlje\u010denja treninge i vje\u017ebe koje uklju\u010duju trbu\u0161ne mi\u0161i\u0107e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preporuke za po\u010detak treninga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U borbu za ravan stomak treba ulaziti oprezno, izbjegavaju\u0107i dugotrajne treninge. \u017deni, \u010dak i ako nema kontraindikacija, treba raditi vje\u017ebe za trbu\u0161njake u skladu s razinom njene fizi\u010dke pripremljenosti. Kod obnavljanja trbu\u0161njaka nakon poroda va\u017eni su ne broj ponavljanja i intenzitet, ve\u0107 redovitost. Treba po\u010deti s tehnikom pravilnog izvo\u0111enja vje\u017ebi za trbu\u0161njake, koje su uklju\u010dene u program treninga. I to ne odmah, ve\u0107 nakon pripreme organizma za optere\u0107enja. Joga, pilates i lagani kardio trening \u0107e biti savr\u0161eni za ovu svrhu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U tome mo\u017ee dobro pomo\u0107i vje\u017ebe disanja koje razvijaju dijafragmu. Sli\u010dne vje\u017ebe \u0107e dovesti mi\u0161i\u0107e u tonus, \u0161to \u0107e u\u010diniti rad na trbu\u0161njacima poslije poroda sigurnijim, efikasnijim i jednostavnijim. Me\u0111utim, poku\u0161aji da se bez pripreme zategne stomak poslije poroda mogu dovesti do slabljenja mi\u0161i\u0107a zdjeli\u010dnog dna i spu\u0161tanja unutra\u0161njih organa.<\/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\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-1024x682.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7094\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/happy-young-woman-doing-crunches-mat-gym_1262-3562.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Osnovne vje\u017ebe za trbu\u0161njake&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon pripreme tijela za fizi\u010dke napore, mo\u017eete po\u010deti s osnovnim vje\u017ebama za vra\u0107anje trbu\u0161nih mi\u0161i\u0107a poslije poroda &#8211; \u201eBrezica\u201c, \u201eObrnuti most\u201c ili \u201eVakuum\u201c. Prve dvije vje\u017ebe treba izvoditi iz po\u010detnog polo\u017eaja \u201ele\u017ee\u0107i na le\u0111ima\u201c. Radite \u201eBrezicu\u201c, podupiru\u0107i bokove rukama i podi\u017eu\u0107i noge prema gore, \u0161to doprinosi ja\u010danju donjeg dijela trbu\u0161njaka. Kod \u201eObrnutog mosta\u201c noge se savijaju u koljenima, kukovi se podi\u017eu prema gore, savijaju u le\u0111ima, a zatim polako spu\u0161taju u po\u010detni polo\u017eaj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na po\u010detku ponavljajte vje\u017ebu 10-15 puta po seriji. Osim \u0161to mo\u017eete brzo oja\u010dati trbuh nakon poroda, ova vje\u017eba poma\u017ee i pri zatezanju bedara i stra\u017enjice. Izvode\u0107i &#8216;Vakuum&#8217;, duboko udahnite stomakom, izdahnite polako uvla\u010de\u0107i ga naprijed i nazad, zadr\u017eite dah i ostanite u tom polo\u017eaju dok mo\u017eete bez disanja. Zatim opustite stomak i polako udahnite. Po\u010detnicima je dovoljno 3-5 ponavljanja.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-683x1024.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7093\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/girl-studio_1157-6985.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Dodatne vje\u017ebe, efikasne za ja\u010danje trbu\u0161nih mi\u0161i\u0107a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dostupne ku\u0107ne vrste vje\u017ebi &#8211; \u201eBicikl\u201c, \u201ePlank\u201c i \u201eLift\u201c. One su jednostavne i daju dobar efekat kada \u017eelite brzo obnoviti stomak nakon poro\u0111aja. Vje\u017ebu \u201eBicikl\u201c radite le\u017ee\u0107i na le\u0111ima, podi\u017eu\u0107i noge pod uglom od 60 stepeni, imitiraju\u0107i okretanje pedala. Univerzalna vje\u017eba \u201ePlank\u201c ja\u010da ne samo stomak, ve\u0107 i druge grupe mi\u0161i\u0107a. Izvodi se le\u017eanjem na podu, podizanjem tijela na laktove ili ravne ruke tako da bude paralelno sa podom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Manje uobi\u010dajena, ali u\u010dinkovita vje\u017eba za povratak zategnutog stomaka nakon poro\u0111aja je \u201eLift\u201c. Sjedite na podu, naslonjeni le\u0111ima i ramenima na zid, ruke stavite na stomak, zami\u0161ljaju\u0107i umno da su mi\u0161i\u0107i stomaka lift koji treba podizati i spu\u0161tati s prvog kata na zadnji, dr\u017ee\u0107i ravna le\u0111a. Zatim naizmjeni\u010dno podi\u017eite \u201elift\u201c sa 1. kata na 2., sa 1. na 3. i tako dalje, zadr\u017eavaju\u0107i mi\u0161i\u0107e stomaka 3-5 sekundi.<\/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\/2021\/04\/woman-practising-yoga_1303-13978-1024x682.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7096\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-practising-yoga_1303-13978.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Vje\u017ebe s fitbolom i s bebom<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jedan od najbla\u017eih na\u010dina za ja\u010danje trbu\u0161nih mi\u0161i\u0107a nakon poro\u0111aja su vje\u017ebe na fitbolu. One odli\u010dno toniraju trbu\u0161ne mi\u0161i\u0107e uz minimalno optere\u0107enje le\u0111a. Jedna od takvih vje\u017ebi izvodi se iz po\u010detne pozicije le\u017eanja na podu s nogama ispru\u017eenim na fitbol. Kukovi se podi\u017eu gore, pri \u010demu se lopta kotrlja naprijed-nazad izmjeni\u010dnim pokretima nogu. Osim oporavka trbu\u0161nih mi\u0161i\u0107a nakon poro\u0111aja, vje\u017eba tako\u0111er poma\u017ee razvoju mi\u0161i\u0107a grudnog dijela i stra\u017enjice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eete spojiti ugodno s korisnim rade\u0107i vje\u017ebe kod ku\u0107e sa svojim mali\u0161anom, gdje osim vje\u017ebanja trbu\u0161njaka, mama provodi vrijeme s djetetom, posve\u0107uje mu pa\u017enju i donosi pozitivne emocije. Vje\u017eba se izvodi stoje\u0107i uz zid s ispru\u017eenim nogama. Jednu nogu savijte u koljenu i podignite. Dijete treba posaditi na kuk ispru\u017eene noge i ljuljati ga gore-dolje. Zatim je potrebno ponoviti isto za drugu nogu.<\/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\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1024x683.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7091\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/doing-exercises-mat-mother-with-her-little-daughter-is-home-together_11zon-1600x1066.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Dijastaza \u2013 poseban pristup oporavku trbu\u0161nih mi\u0161i\u0107a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poseban pristup vje\u017ebanju trbu\u0161njaka nakon poroda potrebno je primijeniti ako je \u017eeni dijagnosticirana postporo\u0111ajna dijastaza. Ovaj termin ozna\u010dava razila\u017eenje trbu\u0161nih mi\u0161i\u0107a du\u017e sredi\u0161nje linije. \u017dena mo\u017ee sama provjeriti ima li dijastazu kod ku\u0107e. Za to \u0107e trebati le\u0107i na pod, saviti noge u koljenima i podi\u0107i torzo napre\u017eu\u0107i trbuh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pojava udubljenja izme\u0111u ravnih trbu\u0161nih mi\u0161i\u0107a pri opipavanju ukazuje na prisutnost dijastaze. To zna\u010di da \u0107e nakon poroda biti potrebni specijalni trbu\u0161njaci, kao i no\u0161enje pojasa. Kod rupture trbuha i fizi\u010dkog napora, on \u0107e \u0161tititi o\u0161te\u0107ene mi\u0161i\u0107e i pomo\u0107i njihovom br\u017eem vra\u0107anju u izvorno stanje.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vje\u017ebe kod dijastaze<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sami oporavci vje\u017ebi kod dijastaze tako\u0111e se razlikuju od onih koje mogu biti preporu\u010dene nakon poro\u0111aja \u017eenama, koja nemaju razmak mi\u0161i\u0107a trbuha ili se to spontano povuklo do kraja perioda mirovanja i prelaska u aktivnu fazu. Prvi korak, kao \u0161to je ve\u0107 re\u010deno, jeste savjetovanje s ljekarom. Ako on ne prigovara po\u010detku vje\u017ebi za trbu\u0161njake nakon poro\u0111aja, mo\u017eete po\u010deti s treninzima. Klasik trbu\u0161njaci moraju biti kategori\u010dki isklju\u010deni, u protivnom \u0107e svi napori dovesti do pove\u0107anja dijastaze, a time i rasta stomaka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stru\u010dnjaci savjetuju jedinstvenu vje\u017ebu koju mo\u017eete raditi u sjede\u0107em, stoje\u0107em ili le\u017ee\u0107em polo\u017eaju, bez ometanja drugih aktivnosti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>uvucite stomak, poku\u0161ajte da pupkom dosegnete ki\u010dmu;<\/li>\n\n\n\n<li>naizmjeni\u010dno se opu\u0161taju\u0107i i uvla\u010de\u0107i, stvorite brze pulsiraju\u0107e pokrete;<\/li>\n\n\n\n<li>disanje treba biti ravnomjerno, bez zadr\u017eavanja daha. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Takvih pulsacija trbu\u0161nim mi\u0161i\u0107ima treba napraviti ne vi\u0161e od 100.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160ta jo\u0161 poduzeti kod dijastaze<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017eba na uvla\u010denje i opu\u0161tanje trbu\u0161nih mi\u0161i\u0107a je efikasna, ali nije jedina koja mo\u017ee pomo\u0107i \u017eenama koje su do\u017eivjele postporo\u0111ajnu rupturu trbuha da povrate formu nakon poro\u0111aja. Stru\u010dnjaci smatraju da je vje\u017eba \u201eMa\u010dka\u201c djelotvorna. Da biste je izveli, trebate stati na sve \u010detiri, uvucite stomak i savijte le\u0111a u luk. Zatim, suprotno, stomak je potrebno uvu\u0107i, a le\u0111a saviti u luk prema podu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U oporavku trbuha kod dijastaze poma\u017ee i vje\u017eba koju se izvodi s ponavljanjem 10-15 puta, le\u017ee\u0107i na le\u0111ima. Prilikom izdisaja podi\u017eu se glava i brada se pritiska na prsa. Stomak pri tome treba biti uvu\u010den. Prilikom udisaja vra\u0107aju se u po\u010detni polo\u017eaj. Tako\u0111er se preporu\u010duje rastezanje lumbalnog dijela s ponavljanjem od 10-15 puta na svaku stranu. To se radi okre\u0107u\u0107i glavu na jednu stranu, a noge savijene u koljenima na suprotnu, zadr\u017eavaju\u0107i se u tom polo\u017eaju. Stomak je va\u017eno odr\u017eavati uvu\u010denim.<\/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\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1024x683.jpg\" alt=\"\" class=\"wp-image-7100\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-yogi-attractive-woman-cow-pose-home-interior_11zon-1600x1066.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kako pove\u0107avati optere\u0107enje vremenom<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">S vremenom, optere\u0107enja se mogu postepeno pove\u0107avati. Da biste <a href=\"https:\/\/momslab.app\/blog\/kak-vernut-sebe-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">skinuli stomak<\/a>, trebate postepeno pove\u0107avati broj vje\u017ebi uklju\u010denih u dnevnu ku\u0107nu rutinu. Kada se tijelo potpuno oporavi i kada ljekar nema ni\u0161ta protiv odlaska u teretanu, mo\u017ee se pove\u0107ati vrijeme zadr\u017eavanja na treninzima. Postepeno i pa\u017eljivo mo\u017eete ote\u017eati sami vje\u017ebe dodaju\u0107i im elemente koji \u010dine njihovo izvo\u0111enje izazovnijim.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Postepeno treba pove\u0107avati i broj ponavljanja odre\u0111ene vje\u017ebe. Na primjer, po\u010dev\u0161i s par serija, mo\u017eete postepeno dovesti njihov broj do 5. Istovremeno se treba pove\u0107avati i intenzitet treninga. Pravilni sveobuhvatni pristup pove\u0107avanju fizi\u010dke aktivnosti sigurno \u0107e donijeti dobre rezultate i omogu\u0107iti relativno brzo vra\u0107anje ravnog stomaka 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\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-1024x682.jpg\" alt=\"Trbu\u0161njaci nakon poro\u0111aja\" class=\"wp-image-7090\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/attractive-young-woman-wearing-grey-leggins-sleeveless-t-shirt-sitting-floor-with-newborn-child-dark-haired-female-carries-her-daughter-kid-with-hairband-isolated-white-wall_176532-13632.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161 online kurs nudi program za mlade majke, koji je izme\u0111u ostalog usmjeren i na ja\u010danje trbu\u0161nih mi\u0161i\u0107a. Ksenija Vlasova, iskusna trenerica, individualno savjetuje u\u010desnice kursa o pitanjima od interesa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na online kursu, na\u0161i treneri \u0107e zasigurno pomo\u0107i u kreiranju efikasnog sistema treninga usmjerenog na odr\u017eavanje \u017eenskog zdravlja i tjelesnog tonusa.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nakon poro\u0111aja, u velikoj ve\u0107ini slu\u010dajeva figura \u017eene znatno se mijenja. To se posebno odnosi na stomak, \u010diji mi\u0161i\u0107i postaju oslabljeni, a ko\u017ea rastegnuta i&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7092,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836,830,821],"tags":[],"class_list":["post-12582","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs","category-mrsavljenje-bs","category-zensko-zdravlje-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>Pritisak nakon poroda \u2013 kada po\u010deti i \u0161to je zabranjeno<\/title>\n<meta name=\"description\" content=\"Vra\u0107anje u formu nakon poroda - problem je gotovo svih mladih mama. U borbi za to, spremne su odmah po\u010deti s vje\u017ebama za trbu\u0161ne mi\u0161i\u0107e. 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