{"id":12664,"date":"2020-11-26T14:14:30","date_gmt":"2020-11-26T11:14:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1119"},"modified":"2025-06-16T10:34:42","modified_gmt":"2025-06-16T07:34:42","slug":"trudnicka-fitnes-joga-za-svaki-dan","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/trudnicka-fitnes-joga-za-svaki-dan\/","title":{"rendered":"Trudni\u010dka fitnes: joga za svaki dan"},"content":{"rendered":"\n

Online fitnes za trudnice<\/h2>\n\n\n\n

Od dobrobiti i fizi\u010dkog stanja budu\u0107e majke, njenog ispravnog pona\u0161anja tokom poro\u0111aja, zavisi potpuni razvoj ploda i ro\u0111enje zdravog djeteta. Svakodnevne fitnes vje\u017ebe za trudnice u trajanju od 15-20 minuta uklanjaju bolne senzacije povezane s trudno\u0107om, omogu\u0107avaju ja\u010danje imuniteta, pripremu organizma za poro\u0111aj.<\/p>\n\n\n\n

\"Trudni\u010dki<\/figure>\n\n\n\n

Koristi i kontraindikacije<\/h3>\n\n\n\n

Hatha yoga je izvanredan izbor kao fitness za trudnice<\/a>, jer pa\u017eljivo djeluje na mi\u0161i\u0107e i zglobove pomo\u0107u asana, ne uzrokuje nelagodu \u017eenama u tom stanju i omogu\u0107ava dubinsku razradu glavnih grupa mi\u0161i\u0107a, ligamenata i zglobova.
Blagotvorno djeluju\u0107i na organizam, yoga:<\/p>\n\n\n\n

\u2022 umiruje nervni sistem i pobolj\u0161ava raspolo\u017eenje;<\/p>\n\n\n\n

\u2022 osloba\u0111a od stresa, nesanice i nesigurnosti u sebe;<\/p>\n\n\n\n

\u2022 slu\u017ei kao sredstvo bez lijekova za lije\u010denje bolesti;<\/p>\n\n\n\n

\u2022 \u010dini elasti\u010dnim mi\u0161i\u0107e i ligamente, uklanja vi\u0161ak masnih naslaga, ispravlja dr\u017eanje;<\/p>\n\n\n\n

\u2022 podi\u017ee tonus organizma, puni vitalno\u0161\u0107u i pozitivnom energijom.<\/p>\n\n\n\n

\u017dene koje prakticiraju yogu tokom trudno\u0107e usvajaju umetnost pravilnog disanja, te lak\u0161e podnose predporo\u0111ajne kontrakcije i sam poro\u0111aj.<\/p>\n\n\n\n

Trudnice trebaju biti oprezne kada se bave jogom, izvode\u0107i pojednostavljene varijante asana i koriste\u0107i pomagala koja olak\u0161avaju postizanje poza, izbjegavaju\u0107i nelagodu, optere\u0107enje trbuha i pojavu bolnih senzacija. Budu\u0107e mame s dijagnozom vi\u0161ka plodne vode, prijetnjom poba\u010daja ili rizikom prijevremenog poroda, hipertenzijom, jakom mu\u010dninom trebaju odustati od vje\u017ebanja.<\/p>\n\n\n\n

Setovi vje\u017ebi po tromjese\u010djima<\/h3>\n\n\n\n

Pravilno odabrane asane<\/a> \u010dine bavljenje jogom udobnim i korisnim svih 9 mjeseci.<\/p>\n\n\n\n

\"Trudni\u010dki<\/figure>\n\n\n\n

1. tromjese\u010dje<\/a>:<\/h4>\n\n\n\n

\u2022 Herojeva poza s nagibom izvodi se iz sjede\u0107eg polo\u017eaja na petama savijenih nogu, noge dodiruju podlogu, te se le\u0111a polako naginju unatrag na valjak od deke;<\/p>\n\n\n\n

\u2022 Poza kravljeg lica – sjede\u0107a asana sa prekri\u017eenim nogama, koljena su postavljena jedno iznad drugog, stopala su ispru\u017eena u ravni uz bokove, dlanovi su sklopljeni iza le\u0111a;<\/p>\n\n\n\n

\u2022 Poza zmije se izvodi le\u017ee\u0107i na stomaku, pri \u010demu se gornji dio tijela podi\u017ee iznad prostirke a glava se pru\u017ea prema gore;<\/p>\n\n\n\n

\u2022 Poza le\u017eanja na le\u0111ima s nogama ispru\u017eenim uza zid, karlica je prislonjena uz podlogu, a ispod donjeg dijela le\u0111a za udobnost je stavljen valjak;<\/p>\n\n\n\n

\u2022 Poza leptira<\/a> je nazvana zbog sli\u010dnosti s krilima lepr\u0161avog insekta: u sjede\u0107em polo\u017eaju, savijene noge sa spojenim stopalima spu\u0161taju se bli\u017ee podu i podi\u017eu u po\u010detni polo\u017eaj pritiskom na koljena rukama;<\/p>\n\n\n\n

\u2022 Poza dijamanta<\/a> izvodi se s uspravnim le\u0111ima sjede\u0107i na savijenim nogama, karlica le\u017ei na unutra\u0161njoj strani stopala.<\/p>\n\n\n\n

\"Trudni\u010dki<\/figure>\n\n\n\n

2. trimestar<\/a>:<\/h4>\n\n\n\n

\u2022 Sjede\u0107a poza sa prekri\u017eenim nogama;<\/p>\n\n\n\n

\u2022 Most poza uklju\u010duje savijanje ki\u010dme u torakalnom dijelu, gdje se karlica oslanja na stolicu, a glava i ramena spu\u0161taju na valjak;<\/p>\n\n\n\n

\u2022 Polovi\u010dno savijanje naprijed u stoje\u0107em polo\u017eaju se radi prema osloncu visine nogu;<\/p>\n\n\n\n

\u2022 Poza psa s glavom prema dolje vizualno podsje\u0107a na kut oblikovan kada je trup savijen, a noge i ruke pru\u017eene oslanjaju se na podlogu;<\/p>\n\n\n\n

\u2022 Poza sa uvrtanjem u sjede\u0107em polo\u017eaju odnosi se na rotaciju tijela pod kutom prema naslonu stolice i lagano uvijanje;<\/p>\n\n\n\n

\u2022 Poza ispru\u017eenog trougla se izvodi uz zid, savijanjem trupa u stranu i dodirom rukom gle\u017enja;<\/p>\n\n\n\n

\u2022 Poza ratnika se izvodi u \u0161irokom koraku, kada je savijena noga u koljenu postavljena naprijed, druga se prstima prote\u017ee unazad, a ispru\u017eene ruke podignute su iznad glave.<\/p>\n\n\n\n

\"Trudni\u010dki<\/figure>\n\n\n\n

3. trimestar<\/a>:<\/h4>\n\n\n\n

\u2022 Leptir poza u le\u017ee\u0107em polo\u017eaju, gdje se glava i le\u0111a odmaraju na valjku od deke;<\/p>\n\n\n\n

\u2022 Staja\u0107a poza s istezanjem stopala, gdje se podignuta noga postavlja na potporu ili fiksira u horizontalan polo\u017eaj uz pomo\u0107 trake kako bi se olak\u0161alo izvo\u0111enje;<\/p>\n\n\n\n

\u2022 Polumjesec poza predstavlja naginjanje u stranu sa ispru\u017eenim udovima, oslanjaju\u0107i se le\u0111ima o zid. Stopalo i dlan dodiruju pod, druga noga se ispru\u017ea horizontalno, dok se ruka podi\u017ee iznad glave;<\/p>\n\n\n\n

\u2022 Girlanda poza uklju\u010duje potpuno \u010du\u010danje sa koljenima ra\u0161irenim u stranu, izme\u0111u kojih se stomak mo\u017ee slobodno smjestiti;<\/p>\n\n\n\n

\u2022 Poza plivaju\u0107e ribe se prihvata u me\u0111ufazi izme\u0111u le\u017eanja na boku i stomaku sa savijenom nogom, gdje se koljeno postavlja na jastuk kako bi stomak bio ugodan, a glava se spu\u0161ta na ruke spojene u bravu.<\/p>\n\n\n\n

Kroz cijelu trudno\u0107u korisno je praktikovati dvije asane:<\/p>\n\n\n\n

\u2022 Mrtva\u010dka poza – opu\u0161tanje tijela le\u017ee\u0107i na le\u0111ima s ispru\u017eenim nogama i rukama uz tijelo;<\/p>\n\n\n\n

\u2022 Poza ma\u010dke<\/a> s osloncem na savijenim koljenima i ispru\u017eenim rukama, gdje se prilikom udaha le\u0111a zaokru\u017euju prema gore, a glava se spu\u0161ta izme\u0111u ruku, dok prilikom izdaha ki\u010dma ide prema podu, glava se pru\u017ea tjeme prema gore.<\/p>\n\n\n\n

Ilustrativne lekcije fitnesa za trudnice u video-materijalima<\/a> na sajtu omogu\u0107avaju izvo\u0111enje vje\u017ebi udobnom brzinom uz vo\u0111enje instruktora i pru\u017eaju online-konsultacije<\/a> za postavljena pitanja.
<\/p>\n\n\n\n

\u0160ta bi po\u010detnici<\/a> trebali znati?<\/h3>\n\n\n\n
\"Trudni\u010dki<\/figure>\n\n\n\n

Trudnicama se preporu\u010duje praktikovanje joge u mirnom ku\u0107nom okru\u017eenju u provjerenoj sobi s dovoljno slobodnog prostora. Udobna odje\u0107a od prirodnih materijala omogu\u0107ava tijelu disanje i ne ograni\u010dava pokrete. Vje\u017ebe se izvode bosonogi na gimnasti\u010dkoj prostirci ili presavijenom pokriva\u010du.<\/p>\n\n\n\n

Budu\u0107im mamama olak\u0161avaju ulazak u poze pomo\u0107u rekvizita za jogu – trake, valjci i ostalo, a po potrebi ih mogu zamijeniti s presavijenim pokriva\u010dem ili drugim predmetima koje imaju kod ku\u0107e.<\/p>\n\n\n\n

Po\u010deti vje\u017ebe treba s zagrijavanjem za pripremu mi\u0161i\u0107a. Kako bi se izbjegle ozljede, preporu\u010duje se slijediti sigurnosna pravila:<\/p>\n\n\n\n

\u2022 savladavanje isto\u010dne prakse po\u010dinje s jednostavnim vje\u017ebama, a zatim se kompleks postepeno komplicira i pove\u0107ava se trajanje svakodnevnih treninga;<\/p>\n\n\n\n

\u2022 pokreti u asanama su spori i glatki, nije dozvoljeno brzo ulaziti u pozu i izlaziti iz nje;<\/p>\n\n\n\n

\u2022 ne treba vje\u017ebati na pun \u017eeludac ili s osje\u0107ajem gladi, pojava bilo kakve nelagode – povod je iza\u0107i iz poze i prekinuti praksu;<\/p>\n\n\n\n

\u2022 vje\u017ebe je korisno izmjenjivati s opu\u0161tanjem, sjede\u0107e poze – s asanama koje se izvode stoje\u0107i.<\/p>\n\n\n\n

Ne manje va\u017enu ulogu u jogi ima mirno i ravnomjerno disanje<\/a>.<\/p>\n\n\n\n

Fitness tokom trudno\u0107e je usmjeren na postizanje zdravstvenih koristi<\/a> i pozitivnih emocija za budu\u0107u mamu. Kompleksi joga poza predstavljeni na stranici odabrani su uzimaju\u0107i u obzir karakteristike trudnica radi komfora, u\u010dinkovitosti i sigurnosti za budu\u0107u bebu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Online fitnes za trudnice Od dobrobiti i fizi\u010dkog stanja budu\u0107e majke, njenog ispravnog pona\u0161anja tokom poro\u0111aja, zavisi potpuni razvoj ploda i ro\u0111enje zdravog djeteta. Svakodnevne…<\/p>\n","protected":false},"author":11,"featured_media":6502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[821],"tags":[],"class_list":["post-12664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zensko-zdravlje-bs"],"yoast_head":"\nFitness za trudnice - online \u010dasovi na Momslab<\/title>\n<meta name=\"description\" content=\"Hatha yoga je najprikladnija opcija fitnessa za trudnice u bilo kojem stadijumu. 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