{"id":12672,"date":"2020-11-26T14:44:28","date_gmt":"2020-11-26T11:44:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1131"},"modified":"2025-06-16T10:37:50","modified_gmt":"2025-06-16T07:37:50","slug":"joga-za-stomak-asane-za-trbusne-misice-i-struk","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-za-stomak-asane-za-trbusne-misice-i-struk\/","title":{"rendered":"Joga za stomak: asane za trbu\u0161ne mi\u0161i\u0107e i struk"},"content":{"rendered":"\n

Pozicije joge za trbuh i struk<\/h2>\n\n\n\n

Tokom trudno\u0107e, kada \u017eelite o\u010duvati struk i oja\u010dati mi\u0161i\u0107e trbuha koji su pod dodatnim optere\u0107enjem, korisno je raditi specijalne vje\u017ebe. Treba pa\u017eljivo birati asane joge za stomak jer je ozbiljno optere\u0107enje na ravne mi\u0161i\u0107e trbuha u tom periodu izuzetno opasno. Laku varijantu dnevnog treninga mo\u017eete prona\u0107i u videotutorialu<\/a> na stranici.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Korist asana za trbuh i struk<\/h3>\n\n\n\n

Pozicije joge za stomak nisu samo za oblikovanje vitkog struka. U kompleks za izvo\u0111enje tokom trudno\u0107e<\/a> ove vje\u017ebe se uklju\u010duju zbog sljede\u0107ih razloga:<\/p>\n\n\n\n

\u2022 mi\u0161i\u0107i stomaka<\/a> podr\u017eavaju unutra\u0161nje organe i ki\u010dmu, slu\u017ee\u0107i kao svojevrsna podr\u0161ka za njih;<\/p>\n\n\n\n

\u2022 trening kosih mi\u0161i\u0107a poma\u017ee im da izdr\u017ee pritisak raste\u0107eg fetusa tokom trudno\u0107e, spre\u010davaju\u0107i opu\u0161tanje stomaka;<\/p>\n\n\n\n

\u2022 svakodnevne vje\u017ebe \u010dine mi\u0161i\u0107e trbuha elasti\u010dnim, omogu\u0107avaju\u0107i stomaku da se br\u017ee “skupi” i vrati u formu nakon ro\u0111enja bebe.<\/p>\n\n\n\n

Prije izvo\u0111enja joga asana za trbuh, treba se posavjetovati s ljekarom kako bi se isklju\u010dila mogu\u0107nost prijevremenog poroda i postojanje dijagnoza koje spre\u010davaju bavljenje isto\u010dnja\u010dkim praksama.<\/p>\n\n\n\n

Vje\u017ebe za stomak<\/h3>\n\n\n\n

Asane<\/a> se izvode bosi na gimnasti\u010dkoj prostirci, u udobnoj odje\u0107i uz prijatnu muziku. Di<\/a>sa<\/a>nje<\/a> treba biti mirno i ujedna\u010deno, a pokreti se izvode sporo i lagano.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

1. Sjesti u Vad\u017erasanu (Polo\u017eaj dijamanta<\/a>): karlica se nalazi na petama savijenih nogu, ruke su polo\u017eene na koljenima. Oslu\u0161kujte svoje tijelo i osjetite svoje stanje, pripremite se za praksu, otpu\u0161taju\u0107i nepotrebne misli.<\/p>\n\n\n\n

Prelazimo u bo\u010dni polo\u017eaj: lijeva noga je ispru\u017eena du\u017e strunja\u010de, oslonac je na savijenoj desnoj nozi i dlanu ispravljenog desnog ruke, radimo nagibe udesno. Lijeva ruka se postavlja iza glave i prsti se iste\u017eu naprijed, zatim vra\u0107amo ruku u po\u010detni polo\u017eaj ispred grudi, kao da opisuje polukrug. Istovremeno, karlica se pomi\u010de gore i dolje, stvaraju\u0107i optere\u0107enje na kosim trbu\u0161nim mi\u0161i\u0107ima.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

2. Le\u017eimo na desnom boku, savijenom desnom rukom podupiru\u0107i glavu. Prihvatamo polo\u017eaj u kojem je dlan lijeve ruke oslonjen na strunja\u010du ispred grudi, desna noga je savijena u koljenu, lijeva ispru\u017eena du\u017e strunja\u010de, prsti su joj usmjereni prema dolje. Izvr\u0161avamo sljede\u0107e pokrete:<\/p>\n\n\n\n

\u2022 podignite lijevu nogu i spustite je prema dolje s udobnom amplitudom, paze\u0107i da peta bude usmjerena strogo prema gore;<\/p>\n\n\n\n

\u2022 fiksiraju\u0107i nogu u gornjem polo\u017eaju, opisujte njome krugove u jednu i drugu stranu;<\/p>\n\n\n\n

\u2022 ispravite desnu ruku tako da postane produ\u017eetak tijela, a lijevu nogu spustite prstima prema podlozi, podignite tijelo \u0161to je vi\u0161e mogu\u0107e, dok lijeva ruka le\u017ei na bedru;<\/p>\n\n\n\n

\u2022 ispravite obje ruke i noge u istom polo\u017eaju le\u017ee\u0107i na boku, te\u017ee\u0107i lijevom rukom naprijed i guraju\u0107i nogu unazad, istegnite kose mi\u0161i\u0107e stomaka.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

3. Pa\u017eljivo se prebacite u polo\u017eaj le\u017eanja na le\u0111ima, ispravite ruke du\u017e tijela, noge su savijene u koljenima, stopala se oslanjaju na podlogu, potkoljenice su okomite na pod:<\/p>\n\n\n\n

\u2022 nekoliko puta spustite i podignite kukove;<\/p>\n\n\n\n

\u2022 Le\u017ee\u0107i na le\u0111ima, spojimo dlanove iznad stomaka i koljena savijenih nogu, pri izdisaju ispru\u017eamo obje spojene ruke paralelno s podlogom i istovremeno podi\u017eemo spojene noge skoro pod pravim uglom prema podu, pri izdahu ih vra\u0107amo u po\u010detni polo\u017eaj;<\/p>\n\n\n\n

\u2022 Obojmom dlanovima koljena savijenih i blago rastavljenih nogu, pravimo ljuljanja u jednu i drugu stranu.<\/p>\n\n\n\n

Prebacujemo se na drugu stranu i ponavljamo vje\u017ebe s optere\u0107enjem na mi\u0161i\u0107e desne strane stomaka.<\/p>\n\n\n\n

Tehnika ugodnog izvo\u0111enja asana<\/h3>\n\n\n\n

Po\u010deti vje\u017ebe treba s malim zagrijavanjem za zagrijavanje mi\u0161i\u0107a i zglobova. Polo\u017eaji joge za stomak, koji omogu\u0107avaju odr\u017eavanje \u010dvrsto\u0107e trbu\u0161nih mi\u0161i\u0107a tokom trudno\u0107e, moraju se izvoditi uz pridr\u017eavanje sigurnosnih pravila:<\/p>\n\n\n\n

\u2022 dijagnoza “tonus maternice\/stomaka” je kontraindikacija za izvo\u0111enje joge asana za trbu\u0161njake;<\/p>\n\n\n\n

\u2022 prijelaz u le\u017ee\u0107i polo\u017eaj na le\u0111ima vr\u0161i se iz polo\u017eaja le\u017eanja na boku pa\u017eljivim prevrtanjem;<\/p>\n\n\n\n

\u2022 ne mo\u017ee se zapo\u010deti praksa nakon obroka ili kada se osje\u0107ate gladni;<\/p>\n\n\n\n

\u2022 vje\u017ebe se izvode udobnom brzinom, a amplituda nagiba i rotacija je individualna i ovisi o osje\u0107aju i fizi\u010dkoj spremi budu\u0107e mame;<\/p>\n\n\n\n

\u2022 u asanama koje se izvode le\u017ee\u0107i na le\u0111ima, donji dio le\u0111a mora biti pritisnut uz prostirku;<\/p>\n\n\n\n

\u2022 pojava najmanjih bolnih senzacija – razlog je za prekid prakse.<\/p>\n\n\n\n

Da biste pravilno izvodili poze za trbu\u0161ne mi\u0161i\u0107e i postigli pozitivan efekt od joge, udobno je tijekom prakse pratiti savjete iz video lekcije<\/a> na web stranici. Optere\u0107enje na trbuh za trudnice nije dopu\u0161teno, stoga je kompleks yoga asana, koji eliminira negativan utjecaj na rastu\u0107i plod, osmi\u0161ljen za nje\u017eno razvijanje mi\u0161i\u0107a trbuha i o\u010duvanje vitkog struka.<\/p>\n\n\n\n

\"Joga<\/figure>\n","protected":false},"excerpt":{"rendered":"

Pozicije joge za trbuh i struk Tokom trudno\u0107e, kada \u017eelite o\u010duvati struk i oja\u010dati mi\u0161i\u0107e trbuha koji su pod dodatnim optere\u0107enjem, korisno je raditi specijalne…<\/p>\n","protected":false},"author":11,"featured_media":6542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12672","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za stomak - poze za trudnice i struk<\/title>\n<meta name=\"description\" content=\"Skup joga vje\u017ebi za stomak se preporu\u010duje tokom trudno\u0107e za odr\u017eavanje mi\u0161i\u0107a stomaka. 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