{"id":12702,"date":"2020-11-26T21:09:00","date_gmt":"2020-11-26T18:09:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1220"},"modified":"2025-06-16T10:46:05","modified_gmt":"2025-06-16T07:46:05","slug":"intenzivna-joga-za-trudnice-povecavanje-tjelesne-izdrzljivosti","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/intenzivna-joga-za-trudnice-povecavanje-tjelesne-izdrzljivosti\/","title":{"rendered":"Intenzivna joga za trudnice: pove\u0107anje tjelesne izdr\u017eljivosti"},"content":{"rendered":"\n

Mnoge majke su zainteresovane za jogu u kontekstu odr\u017eavanja forme, ali dobijate mnogo vi\u0161e! Prvo, joga je najbla\u017ei i najsigurniji na\u010din da pripremite tijelo za napor kao \u0161to je poro\u0111aj. Osim toga, zna\u010dajno \u0107ete smanjiti broj neugodnih osje\u0107aja u zadnjim tromjese\u010djima. Na primjer:<\/p>\n\n\n\n

– ubla\u017eit \u0107ete bol u donjem dijelu le\u0111a;<\/p>\n\n\n\n

– otvorit \u0107ete grudni dio radi lak\u0161eg disanja;<\/p>\n\n\n\n

– rije\u0161it \u0107ete se zatvora<\/a> i provesti prevenciju varikoze.<\/p>\n\n\n\n

Za majke koje su rodile, intenzivna joga za mr\u0161avljenje tako\u0111er poma\u017ee. Me\u0111utim, sjetimo se da je za gubitak te\u017eine pored vje\u017ebanja potrebno regulisati ishranu.<\/p>\n\n\n\n

Tako\u0111er, za trudnice i majke nakon poro\u0111aja, psiholo\u0161ko stanje je izuzetno va\u017eno. Dnevne vje\u017ebe disanja i meditacija mogu pomo\u0107i u rje\u0161avanju problema anksioznosti.<\/p>\n\n\n\n

\"Intenzivan<\/figure>\n\n\n\n

Joga za fleksibilnost<\/a> i pobolj\u0161anje oblikovanja tijela<\/h3>\n\n\n\n

Ove poze se mogu izvoditi kako tokom trudno\u0107e, tako i nekoliko sedmica nakon poro\u0111aja:<\/p>\n\n\n\n

– Utkatasana – postavlja pravilno dr\u017eanje zdjelice, ravnomjerno raspore\u0111uje optere\u0107enje na noge i otvara ramena.<\/p>\n\n\n\n

– Utthita Parsvakonasana – pru\u017ea blago istezanje zadnje strane nogu i raste\u017ee bo\u010dnu povr\u0161inu tijela.<\/p>\n\n\n\n

– Prasarita Padottanasana – osloba\u0111a le\u0111a, ramena i vrat, omogu\u0107ava blago istezanje unutra\u0161nje strane noge.<\/p>\n\n\n\n

– Virabhadrasana – trenira ravnote\u017eu, mi\u0161i\u0107e le\u0111a i zadnju grupu mi\u0161i\u0107a bedra.<\/p>\n\n\n\n

U sjede\u0107em polo\u017eaju, za fleksibilnost, prenatalnu pripremu i oporavak, pomo\u0107i \u0107e poze:<\/p>\n\n\n\n

– Janu Sirsasana – smanjuje vi\u0161ak optere\u0107enja na donji dio le\u0111a i ki\u010dmu.<\/p>\n\n\n\n

– Vajrasana<\/a> – dobro iste\u017ee mi\u0161i\u0107e bedara i pove\u0107ava pokretljivost listova, lagano pritiska stopala i opu\u0161ta ih.<\/p>\n\n\n\n

– Pa\u0161\u010dimottanasana – tokom oporavka iste\u017ee i opu\u0161ta le\u0111a. Trudnicama \u0107e odgovarati blagi nagib u pozi Upavi\u0161takonasana.<\/p>\n\n\n\n

Le\u017ee\u0107i, dobro je praktikovati varijacije mostova i polumostova, koje \u0107e raditi na stra\u017enjici, stomaku, zadnjoj strani ruku i nogu. Trudnicama se preporu\u010duje uklju\u010diti nepotpune varijante obrnutih poza, Sarvangasane, – na primjer, bez podizanja donjeg dijela le\u0111a, ve\u0107 samo ispravljanje nogu uz zid.<\/p>\n\n\n\n

\"Intenzivan<\/figure>\n\n\n\n

Marjariasana ili vje\u017eba \u201eMa\u010dka\u201c dobro se kombinuje sa blagim povijanjem unazad i laganim prevrtanjem. Ovo je jednostavna i sigurna vje\u017eba kada \u017eelite efikasno trenirati, ali nemate vremena ili snage za intenzivnije vje\u017ebe.<\/p>\n\n\n\n

Opustite se i istegnite mi\u0161i\u0107e bedara, otvorite kukove koriste\u0107i Baddha Konasanu<\/a>. Da biste dodali dinamiku, mo\u017eete uklju\u010diti pokrete koljenima, sli\u010dno kao “leptir”. Ova jednostavna vje\u017eba pove\u0107ava cirkulaciju krvi.<\/p>\n\n\n\n

\"Intenzivan<\/figure>\n\n\n\n

Kako se trudnica mo\u017ee pripremiti za dinami\u010dan trening<\/h2>\n\n\n\n

Ne\u0107e \u0161koditi lagano zagrijavanje, kao i provo\u0111enje vje\u017ebi disanja. Ne fokusiramo se samo na jednu grupu mi\u0161i\u0107a. Trudimo se dati kompenzaciju na mi\u0161i\u0107e – na primjer, nakon stati\u010dkog optere\u0107enja na le\u0111a biramo asanu koja ih nje\u017eno iste\u017ee i opu\u0161ta.<\/p>\n\n\n\n

Da bismo vam olak\u0161ali zadatak u programima \u201eMomsLab\u201c dajemo vam gotovu sekvencu intenzivnih treninga, gdje je uzet u obzir pravilan redoslijed s kompenzacijom.<\/p>\n\n\n\n

Ako osjetite \u017eelju da se odmorite, uvijek mo\u017eete pre\u0107i u “Polo\u017eaj djeteta”. Svaki ciklus prakse po\u017eeljno je zavr\u0161iti opu\u0161taju\u0107om Shavasanom.<\/p>\n\n\n\n

Da osjetite koristi od joge, ne morate poku\u0161avati pratiti trenera. Di\u0161ite svojim tempom, a u izvedbi asana dajte prednost ispravnoj tehnici, a ne brzini.<\/p>\n\n\n\n

Zapamtite da svi osje\u0107aji trebaju biti prijatni. Tamo gdje po\u010dinje bol i nelagoda, postoji rizik da se ozlijedite.<\/p>\n\n\n\n

Kome odgovara intenzivna joga<\/h2>\n\n\n\n

Interesuje vas joga za zategnuto tijelo? Na online programima \u201eMomsLab\u201c nudimo kako kratke vje\u017ebe, tako i duge cikluse. Prvi su namijenjeni za mame koje tek po\u010dinju upoznavati se s praksom<\/a>. Dugi intenzivni kompleksi su izvrsno za nastavak s prilago\u0111enim optere\u0107enjem za napredne.<\/p>\n\n\n\n

Osim toga, trajanje treninga mo\u017eete izmjenjivati. Na primjer, radnim danima ujutro i nave\u010der izvodite treninge do 10 minuta za odabrane dijelove tijela. A ve\u0107 subotom i nedjeljom posvetite do jedan sat detaljnoj praksi.<\/p>\n\n\n\n

Sve video-vje\u017ebe su potpuno sigurne. Za majke u bilo kojem stanju postoje posebne vje\u017ebe sa postepenim nivoima progresije. Tako \u0107ete biti sigurni da vje\u017ebate bez rizika.<\/p>\n\n\n\n

Va\u017eno! Ipak, posavjetujte se sa ljekarom prije nego \u0161to zapo\u010dnete bilo koji ciklus treninga.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Mnoge majke su zainteresovane za jogu u kontekstu odr\u017eavanja forme, ali dobijate mnogo vi\u0161e! Prvo, joga je najbla\u017ei i najsigurniji na\u010din da pripremite tijelo za…<\/p>\n","protected":false},"author":11,"featured_media":6687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za mi\u0161i\u0107e \u2013 intenzivan trening za vitko tijelo<\/title>\n<meta name=\"description\" content=\"Odr\u017eavanje tijela sportskim i gracioznim nakon poroda \u2013 san je mnogih trudnica. 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