{"id":12666,"date":"2020-11-26T14:21:29","date_gmt":"2020-11-26T11:21:29","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1122"},"modified":"2025-06-16T10:35:05","modified_gmt":"2025-06-16T07:35:05","slug":"programi-treninga-spisak-kompleksa-za-vjezbanje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/programi-treninga-spisak-kompleksa-za-vjezbanje\/","title":{"rendered":"Online yoga za trudnice"},"content":{"rendered":"\n

Od zdravstvenog stanja majke tokom trudno\u0107e<\/a> zavisi mnogo toga: no\u0161enje bebe, razvoj ploda, proces poro\u0111aja. Zato fizi\u010dka aktivnost igra va\u017enu ulogu u procesu trudno\u0107e, a gimnastika mo\u017ee pomo\u0107i da se odr\u017ei na odgovaraju\u0107em nivou. Mo\u017eete izabrati odgovaraju\u0107e kurseve joge za trudnice kako biste nau\u010dili bolje osje\u0107ati svoje tijelo – to \u0107e pomo\u0107i tokom poro\u0111aja, kao i u prvim mjesecima maj\u010dinstva. Na primjer, na na\u0161oj stranici postoje programi koji su namijenjeni upravo trudnicama, a ako \u017eelite nastaviti s praksom joge i nakon poro\u0111aja, na na\u0161oj stranici \u0107ete tako\u0111er prona\u0107i odli\u010dne programe i video lekcije.<\/p>\n\n\n\n

Joga za trudnice<\/a> tako\u0111er se naziva prenatalnom, upravo takvo spominjanje mo\u017eete \u010duti od ljekara i od specijalista hatha joge.<\/p>\n\n\n\n

\"Programi<\/figure>\n\n\n\n

Na \u0161ta je usmjerena joga za trudnice<\/a>?<\/h2>\n\n\n\n

Najva\u017enija stvar kojom se treba baviti tokom trudno\u0107e je razvoj mi\u0161i\u0107a i kukova. Tako\u0111er, ovdje se mogu dodati duhovne prakse koje poma\u017eu opu\u0161tanju i odr\u017eavajanju smirenosti budu\u0107e majke. Jo\u0161 se mogu dodati i vje\u017ebe disanja koje \u0107e pomo\u0107i u procesu poro\u0111aja, op\u0107enito, hatha joga, ako nema kontraindikacija, predstavlja odli\u010dnu aktivnost. Ako birate program vje\u017ebanja za trudnice, onda je joga va\u0161 izbor.<\/p>\n\n\n\n

Nije slu\u010dajnost \u0161to smo spomenuli kontraindikacije. Ne bi trebalo praktikovati jogu, ako postoji opasnost od spontanog poba\u010daja ili prijevremenog poroda, tako\u0111er je zabranjeno praktikovati i generalno treba izbjegavati fizi\u010dke napore kod polihidramniona, kod hipertenzije. Pa, ako ste primijetili jaku mu\u010dninu kod sebe, o\u010dito vam ne\u0107e biti do joge, \u010dak ne poku\u0161avajte. To su kontraindikacije tokom trudno\u0107e, pa se naravno, ovome dodaju i kontraindikacije zasnovane na va\u0161oj fiziologiji: na primjer, kod povreda ki\u010dme, kod istegnu\u0107a mi\u0161i\u0107a praktikovati ili potpuno nije dozvoljeno, ili mo\u017ee, ali s oprezom i nakon konsultacije s ljekarom.<\/p>\n\n\n\n

\"Programi<\/figure>\n\n\n\n

Kako izabrati kurs treninga za trudnice?<\/h2>\n\n\n\n

Na na\u0161oj stranici prikupljene su razli\u010dite vje\u017ebe usmjerene na rad s razli\u010ditim grupama mi\u0161i\u0107a. Ako vam se svidio kompleks za trudnice, obratite pa\u017enju na stepen te\u017eine asana u njemu. Provjerite da li postoje asane koje vam nije dopu\u0161teno raditi iz gore navedenih razloga. Ako ste prona\u0161li kompleks koji vam odgovara, u njemu \u0107ete dobiti video lekcije od profesionalnih instruktora. Kompleksi se razlikuju po intenzitetu i trajanju, ali smo se potrudili da ne oduzimaju puno vremena i da odgovaraju razli\u010ditim nivoima fizi\u010dke spremnosti.<\/p>\n\n\n\n

Detaljnije \u0107emo razmotriti kompleks za trudnice tri nivoa: jednostavan, srednji i te\u017eak.<\/p>\n\n\n\n

Asane jednostavnog nivoa<\/h3>\n\n\n\n

U video lekcijama jednostavnog nivoa sakupljene su asane i vje\u017ebe kreirane za po\u010detnike s minimalnim iskustvom. U svakom slu\u010daju, zapamtite da ne treba odmah nakon gledanja videa izvaditi prostirku i po\u010deti vje\u017ebati – zagrijavanje prije prakse je vrlo va\u017eno za zglobove i mi\u0161i\u0107e. U kompleksu se iste\u017eu mi\u0161i\u0107i le\u0111a, ubla\u017eava se napetost u nogama, kao i vi u\u010dite opu\u0161tanju. Kada, ako ne sada, zar ne?<\/p>\n\n\n\n

Asane srednjeg nivoa<\/h3>\n\n\n\n

Data kombinacija se mo\u017ee uvesti u program svojih treninga \u017eena u razli\u010ditim stadijima trudno\u0107e. Ovdje ve\u0107 asane zahtijevaju odre\u0111ene vje\u0161tine, ali ne zaboravite, mo\u017eete koristiti dodatnu yoga opremu – cigle, trake i mekane jastuke, koji \u0107e pomo\u0107i olak\u0161ati izvo\u0111enje mnogih asana.<\/p>\n\n\n\n

Asane te\u0161kog nivoa<\/h3>\n\n\n\n

Ovdje \u0107ete prona\u0107i vje\u017ebe koje su vremenski sa\u017eetije, ali istovremeno i sadr\u017eajnije. Imajte na umu da ovaj kurs treninga za trudnice treba uzeti u obzir \u017eene koje posjeduju odre\u0111eni nivo fizi\u010dke kondicije i koje su praktikovali jogu prije trudno\u0107e.<\/p>\n\n\n\n

\"Programi<\/figure>\n\n\n\n

Jutarnje bu\u0111enje energije<\/h3>\n\n\n\n

Trening \u0107e vam pomo\u0107i da se razbudite i postavi temelje za energi\u010dan dan. U ovim video lekcijama prona\u0107i \u0107ete asane s intenzivnim optere\u0107enjem, usmjerene na ja\u010danje mi\u0161i\u0107a.<\/p>\n\n\n\n

Razrada cijelog tijela<\/h3>\n\n\n\n

Ako ste ve\u0107 upoznati s jogom, prakticirali je prije trudno\u0107e i znate odr\u017eavati ravnote\u017eu – ovi kompleksi su za vas. Lekcije se mogu smatrati srednjim ili te\u0161kim nivoom, ponekad mo\u017ee biti potrebna dodatna joga oprema.<\/p>\n\n\n\n

Joga prije spavanja<\/h3>\n\n\n\n

Da biste opustili umorne mi\u0161i\u0107e tokom dana i opustili se ne samo umno, ve\u0107 i fizi\u010dki, provedite pola sata praktikuju\u0107i ovaj skup. Ovdje \u0107ete na\u0107i vje\u017ebe disanja i nje\u017ene udobne asane za bilo koji nivo spremnosti.<\/p>\n\n\n\n

Vje\u017ebe za mi\u0161i\u0107e pubi\u010dne simfize<\/h3>\n\n\n\n

Trebate izdvojiti samo deset minuta dnevno kako biste oja\u010dali trbuh i stra\u017enjicu. Krenete li s ovim vje\u017ebama tokom trudno\u0107e, oporavak nakon poro\u0111aja bit \u0107e br\u017ei i efikasniji.<\/p>\n\n\n\n

U\u010dimo pravilno disati<\/h3>\n\n\n\n

Mnogi su \u010duli za pranajamu, ali jesu li je prakticirali? Disanje je va\u017ean aspekt prakse joge, u izvo\u0111enju mnogih asana, a osim toga, pravilno mirno disanje poma\u017ee opu\u0161tanju i harmonizaciji svijesti. I \u0161to je posebno va\u017eno za trudnice – nau\u010div\u0161i pravilno disati, shvatit \u0107ete da mo\u017eete koristiti nau\u010dene tehnike tokom trudova i poro\u0111aja.<\/p>\n\n\n\n

Ja\u010danje mi\u0161i\u0107a trbuha<\/h3>\n\n\n\n

Kratki desetominutni kompleksi asana pomo\u0107i \u0107e u ja\u010danju trbu\u0161nih mi\u0161i\u0107a i odr\u017eavanju uskog struka, a da pritom ne stvaraju dodatno optere\u0107enje na plod.<\/p>\n\n\n\n

Ja\u010danje mi\u0161i\u0107a dna zdjelice<\/h3>\n\n\n\n

Tokom trudno\u0107e va\u017eno je oja\u010dati mi\u0161i\u0107e me\u0111ice i dna zdjelice – zahvaljuju\u0107i tome, trudno\u0107a \u0107e biti ugodnija, a oporavak nakon poro\u0111aja \u0107e biti br\u017ei. Video-lekcija sadr\u017ei asane usmjerene na normalizaciju protoka krvi u podru\u010dju male zdjelice i ja\u010danje mi\u0161i\u0107a.<\/p>\n\n\n\n

Rad na zglobovima kukova<\/h3>\n\n\n\n

Prije poroda je va\u017eno ne samo oja\u010dati mi\u0161i\u0107e, ve\u0107 i raditi na zglobovima. Ovo se posebno odnosi na zglobove i kosti male zdjelice, koji su najvi\u0161e uklju\u010deni u proces poro\u0111aja.<\/p>\n\n\n\n

Osloba\u0111anje napetosti iz donjeg dijela le\u0111a<\/h3>\n\n\n\n

Kompleksi joge, korisni po\u010dev\u0161i od 8. mjeseca trudno\u0107e – vrijeme kada stomak postane prili\u010dno te\u017eak i donji deo le\u0111a je stalno napet. Trebat \u0107e vam lopta – kotrljanja na njoj omogu\u0107it \u0107e vam da opustite donji deo tela, a pravilan tehniku mo\u017eete pogledati na na\u0161im video lekcijama.<\/p>\n\n\n\n

Zdrava le\u0111a<\/h3>\n\n\n\n

Pozicija Ma\u010dke iz joge koju svi dobro znaju odli\u010dno kompenzira optere\u0107enje na stomak i le\u0111a. Polako savijanjem ki\u010dme, uspjet \u0107ete ravnomerno raspodijeliti optere\u0107enje po telu i omogu\u0107iti va\u0161im le\u0111ima da se odmore.<\/p>\n\n\n\n

Lijepa le\u0111a<\/h3>\n\n\n\n

Ovaj desetominutni kompleks uklju\u010duje vje\u017ebe usmjerene na le\u0111a, ruke i ramena. Tokom trudno\u0107e je va\u017eno odr\u017eavati pravilan stav, koliko god da je \u017eelja da se zgrbimo sna\u017ena. U na\u0161im \u010dlancima obja\u0161njavamo kako grba uti\u010de na unutra\u0161nje organe i na plod tokom trudno\u0107e, a u video lekcijama vas u\u010dimo kako odr\u017eati le\u0111a lijepim i ravnim.<\/p>\n\n\n\n

\"Programi<\/figure>\n\n\n\n

Savjeti za po\u010detnike<\/h2>\n\n\n\n
    \n
  1. Zapamtite mjere sigurnosti: napravite zagrijavanje prije praktikovanja joge.<\/li>\n\n\n\n
  2. Uvjerite se da nema kontraindikacija: ako sumnjate da li treba da radite odre\u0111enju asanu, bolje je ne \u010diniti to ili se posavjetujte s ljekarom ili stru\u010dnjakom za hatha jogu.<\/li>\n\n\n\n
  3. Pridr\u017eavajte se tehnike: svaka asana ima svoju tehniku koja se mora po\u0161tovati, posebno tokom trudno\u0107e.<\/li>\n\n\n\n
  4. Slijedite upute instruktora: posebno smo odabrali komplekse razli\u010ditih nivoa, ali instruktor na svakom nivou obja\u0161njava kako pravilno raditi vje\u017ebe.<\/li>\n<\/ol>\n\n\n\n

    Pridru\u017eite se na\u0161im video-lekcijama i budite lijepi i zdravi!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Od zdravstvenog stanja majke tokom trudno\u0107e zavisi mnogo toga: no\u0161enje bebe, razvoj ploda, proces poro\u0111aja. Zato fizi\u010dka aktivnost igra va\u017enu ulogu u procesu trudno\u0107e, a…<\/p>\n","protected":false},"author":11,"featured_media":6511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nProgram za trudnice - online \u010dasovi na Momslab<\/title>\n<meta name=\"description\" content=\"Program treninga za trudnice: joga kompleksi, koristi i kontraindikacije, online \u010dasovi. 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