{"id":12750,"date":"2021-04-22T13:01:00","date_gmt":"2021-04-22T10:01:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1339"},"modified":"2025-06-16T10:55:10","modified_gmt":"2025-06-16T07:55:10","slug":"zaradka-u-trecem-trimestru-ili-kako-odrzati-formu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/zaradka-u-trecem-trimestru-ili-kako-odrzati-formu\/","title":{"rendered":"Vje\u017ebe u tre\u0107em trimestru &#8211; kako se pripremiti za porod, zadr\u017eavaju\u0107i odli\u010dnu formu"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Fizi\u010dke vje\u017ebe za odr\u017eavanje tijela u formi idealno bi trebale biti uobi\u010dajen na\u010din o\u010duvanja zdravlja i dobrog blagostanja \u017eena razli\u010dite dobi i u razli\u010ditim stanjima. Trudno\u0107a ne samo da ne zabranjuje ovakav na\u010din \u017eivota, ve\u0107 je naprotiv, razdoblje u kojem bavljenje sportom u bilo kojem trenutku ima nesumnjive koristi iz nekoliko razloga. Prije svega, ja\u010daju se mi\u0161i\u0107i \u0161to sprje\u010dava da stalno nakupljanje kilograma izaziva neugodu kod \u017eena, \u0161to je posebno bitno u kasnijim fazama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe u tre\u0107em tromjese\u010dju, kao i krajem drugog, najkorisnije su za mi\u0161i\u0107e grudnog dijela, le\u0111a i nogu, koji preuzimaju najve\u0107e optere\u0107enje. Me\u0111utim, treba imati na umu da \u017eena u trudno\u0107i nikakve pokrete u doslovnom i prenesenom smislu ne bi smjela izvoditi bez konsultacije s ljekarom i njegovog nadzora.<\/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\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-1024x682.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7043\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1730.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3\">\u010cime se baviti i koja je korist gimnastike u tre\u0107em tromjese\u010dju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe zapo\u010dete prije trudno\u0107e i nastavljene tokom prva dva tromjese\u010dja ne treba prekidati u tre\u0107em tromjese\u010dju, uprkos tome \u0161to je te\u0161ko kretati se zbog pove\u0107anog stomaka. U ovom periodu treba fokus pomaknuti na odre\u0111ene grupe mi\u0161i\u0107a i posebnu pa\u017enju posvetiti vje\u017ebama disanja. Mo\u017ee se baviti blagim vje\u017ebama usmjerenim na ja\u010danje mi\u0161i\u0107a le\u0111a i stomaka prije poroda. Fizi\u010dke vje\u017ebe podr\u017eavaju imuni sistem, pobolj\u0161avaju cirkulaciju krvi.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aktivnosti na svje\u017eem zraku zasi\u0107uju organizam kisikom i treniraju plu\u0107a. Oja\u010dan trbu\u0161ni zid mo\u017ee sprije\u010diti dijastazu trbu\u0161nih mi\u0161i\u0107a. Osim toga, fizi\u010dke aktivnosti u tre\u0107em tromjese\u010dju mogu smanjiti rizik od strija i sprije\u010diti nakupljanje vi\u0161ka kilograma. Tijelo koje je u formi br\u017ee vra\u0107a svoj izgled i funkcionalnost unutarnjih sustava nakon poroda. Priprema za nadolaze\u0107i porod glavni je cilj sporta u ovom periodu.<\/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\/pregnant-women-doing-yoga-gym_1157-33476-1024x682.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7042\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-women-doing-yoga-gym_1157-33476.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Koliko je korisna jutarnja gimnastika<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Umjesto da se za nadoknadu energije nakon no\u0107i popije \u0161alica kafe, mnogo je bolje i korisnije razbuditi se jednostavnim jutarnjim setom fizi\u010dkih vje\u017ebi. One ne bi trebale biti previ\u0161e aktivne ili iscrpljuju\u0107e. Trudnice u kasnoj trudno\u0107i, vje\u017ebaju\u0107i jutarnje vje\u017ebe kod ku\u0107e, mo\u0107i \u0107e ostati aktivne, osigurati sebi odli\u010dno raspolo\u017eenje i energiju za cijeli dan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osim toga, jutarnja gimnastika nesumnjivo donosi koristi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pobolj\u0161ava op\u0107e fizi\u010dko stanje;<\/li>\n\n\n\n<li>odr\u017eava dobro raspolo\u017eenje;<\/li>\n\n\n\n<li>doprinosi smanjenju oticanja i normalizaciji pritiska;<\/li>\n\n\n\n<li>olak\u0161ava optere\u0107enje na le\u0111a;<\/li>\n\n\n\n<li>doprinosi odr\u017eavanju normalne te\u017eine.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Razumna optere\u0107enja \u0107e biti korisna i za one koji su i u prethodnim trimestrima trudno\u0107e redovno bili fizi\u010dki aktivni &#8211; bi\u0107e im lak\u0161e, kao i za one koji se nisu posebno trudili oko fizi\u010dkih aktivnosti.<\/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\/pregnant-woman-training-gym_1157-28849-1024x682.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7041\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28849.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-1\">Kontraindikacije za vje\u017ebanje gimnastike u 3. trimestru<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kao i kod svega \u0161to se ti\u010de zdravlja budu\u0107e mame, kona\u010dnu rije\u010d o tome da li se mogu izvoditi vje\u017ebe u 3. tromjese\u010dju i kakve one mogu biti ima lije\u010dnik. Uglavnom, doktor nema ni\u0161ta protiv tjelovje\u017ebe ako trudno\u0107a normalno napreduje. Me\u0111utim, gimnastika je apsolutno kontraindicirana ako u anamnezi postoji hipertonus maternice, prisutnost ozbiljnih kroni\u010dnih bolesti, prijetnja prekida trudno\u0107e, prekomjerna koli\u010dina plodove vode.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razlozi za odbijanje vje\u017ebi u 3. tromjese\u010dju su vrtoglavica, naglo pogor\u0161anje op\u0107eg stanja tokom vje\u017ebanja, mu\u010dnina, o\u0161tra bol u donjem dijelu le\u0111a. Takvi simptomi su signal da se odmah prekine s vje\u017ebama i hitno se obratite stru\u010dnjaku. Trebalo bi isklju\u010diti iz programa fizi\u010dkih vje\u017ebi utege i bu\u010dice, nastojati izbjegavati istezanje, jer su tetive i ligamenti izlo\u017eeni riziku od pucanja i istezanja zbog maksimalnog omek\u0161avanja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Od kojih vje\u017ebi se treba odre\u0107i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pored treninga snage, u kojima se koriste razli\u010diti dodaci koji \u010dine fizi\u010dke vje\u017ebe te\u017eima, trudnice u 3. tromjese\u010dju trebaju isklju\u010diti bilo kakvo optere\u0107enje na stomak, rade\u0107i samo na kosim mi\u0161i\u0107ima stomaka. Apsolutno je zabranjeno dizati bilo kakve terete. \u010cak i one koje imaju veliko iskustvo u fizi\u010dkom vje\u017ebanju prije trudno\u0107e i u prethodnim tromjese\u010djima trebaju u 3. tromjese\u010dju izbjegavati visoko intenzivne treninge \u2013 svako pretjerano naprezanje je zabranjeno.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pod apsolutnom zabranom su i vje\u017ebe koje uklju\u010duju nagle pokrete, trzaje, tr\u010danje, skakanje. \u017dena treba imati na umu da takve vje\u017ebe mogu dovesti do prijevremenog poroda. Ne treba pretjerivati ni s <a href=\"https:\/\/momslab.app\/blog\/rastjazhka-dlja-beremennyh-pravila\/\">vje\u017ebama istezanja<\/a> \u2013 u 3. tromjese\u010dju vje\u017ebe treba izvoditi u \u0161to bla\u017eem re\u017eimu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Koje su vje\u017ebe dozvoljene<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada trudno\u0107a u\u0111e u tre\u0107i trimestar, odabir \u010dime se budu\u0107a mama mo\u017ee baviti uklju\u010duje sljede\u0107e vrste vje\u017ebi, svaka sa svojim zdravstvenim prednostima za trudnicu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Joga \u2014 bez prakticiranja te\u0161kih asana, vje\u017ebanje \u0107e osigurati potrebnu relaksaciju, a osnovni nekomplikovani elementi \u0107e pripremiti ligamente i mi\u0161i\u0107e za porod.<\/li>\n\n\n\n<li>Akvaerobik \u2014 kombinacija ugodnog s korisnim, kada aktivnost ne preoptere\u0107uje ki\u010dmu i provodi se uz nadzor trenera.<\/li>\n\n\n\n<li>Vje\u017ebe disanja u kombinaciji s jednostavnim asanama iz joge \u2014 obogatit \u0107e krv kisikom, olak\u0161ati proces poroda, smiriti nervni sistem.<\/li>\n\n\n\n<li>Pilates \u2014 program za trudnice bez posebnog naprezanja pobolj\u0161at \u0107e cirkulaciju krvi, pripremiti tijelo za porod, napuniti vas energijom.<\/li>\n\n\n\n<li>Kegelove vje\u017ebe \u2014 jednostavne i efikasne metode za ja\u010danje mi\u0161i\u0107a dna zdjelice.<\/li>\n\n\n\n<li>Duge \u0161etnje \u2014 po\u017eeljno u pratnji bliskih osoba ili prijatelja.<\/li>\n<\/ul>\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\/pregnant-woman-training-gym_1157-28845-1024x682.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7040\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-training-gym_1157-28845.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-2\">Koliko i kada vje\u017ebati u 3. tromjese\u010dju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prva polovina dana je najbolje vrijeme za izvo\u0111enje fizi\u010dkih vje\u017ebi.&nbsp;Kao i u bilo kojem drugom slu\u010daju, treba slijediti preporuke pri bavljenju sportom koje se odnose na po\u0161tovanje intervala prije i poslije obroka. Vje\u017ebe u 3. tromjese\u010dju mo\u017eete po\u010deti izvoditi 2 sata nakon jela ili 1 \u2014 1,5 sat prije obroka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preporu\u010duje se izbjegavati produ\u017eenu gimnastiku \u2013 trajanje vje\u017ebi ne treba prelaziti 20-25 minuta.&nbsp;Tokom tog perioda budu\u0107a mama ne\u0107e se umoriti, posebno ako se radi mirnim i sporim pokretima. Tokom vje\u017ebanja puls ne bi trebao prema\u0161ivati 110 otkucaja u minuti. U posljednjim sedmicama prije poro\u0111aja preporu\u010duje se smanjiti ovo vrijeme za 20%. Me\u0111utim, najbolji vodi\u010d tokom trudno\u0107e uvijek je vlastito stanje. I opet, osnovni motiv svih aktivnosti \u2013 bez improvizacije i neprekidna ljekarska kontrola.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"681\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-1024x681.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7039\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-1024x681.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-300x199.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-768x511.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-100x66.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216-677x450.jpg 677w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-making-fitness-exercise_23-2148352216.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-3\">Koje vje\u017ebe se preporu\u010duju za 3. tromjese\u010dje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Da biste odabrali vje\u017ebe za 3. tromjese\u010dje koje ne\u0107e na\u0161koditi budu\u0107oj mami u posljednjim mjesecima i koje \u0107e biti idealne za vje\u017ebanje, potrebno je razumjeti koje fiziolo\u0161ke procese tijelo \u017eene prolazi u tom periodu. Na osnovu tog znanja, treba birati iz dovoljnog broja gimnasti\u010dkih opcija, koje uklju\u010duju i vje\u017ebe u sjede\u0107em polo\u017eaju s opu\u0161tenim ramenima i potpuno ravnim le\u0111ima, kao i u polo\u017eaju \u201ele\u017ee\u0107i na boku\u201c.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eete vje\u017ebati koriste\u0107i pilates loptu i izvode\u0107i vje\u017ebe koje isklju\u010duju oslanjanje na stomak. Me\u0111u vje\u017ebama za 3. tromjese\u010dje mo\u017eete koristiti vje\u017ebe disanja, kao i opu\u0161taju\u0107e elemente fitnesa. Vje\u017ebe koje uklju\u010duju posebno odabrane elemente perinatalne joge bit \u0107e sjajna priprema za predstoje\u0107i porod.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-4\">Perinatalna joga \u2013 vje\u017ebe za 3. tromjese\u010dje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom periodu je korisno koristiti asane koje kao da su posebno dizajnirane za ovo osjetljivo stanje i kombinuju sna\u017ean energetski naboj, kontrolu disanja, te\u010dnost pokreta. Stru\u010dnjaci, pod \u010dijim vodstvom \u0107e se izvoditi takve vje\u017ebe u tre\u0107em tromjese\u010dju, pomo\u0107i \u0107e odabrati najbolji kompleks, s kojim se mora obavezno upoznati i odobriti ljekar koji vodi trudno\u0107u.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U popis asana mogu biti uklju\u010dene:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>malasana \u2014 ubla\u017eava bol u lumbalnom dijelu;<\/li>\n\n\n\n<li>\u201ele\u017ee\u0107i leptir\u201c \u2014 poma\u017ee u uklanjanju edema;<\/li>\n\n\n\n<li>\u0161avasana \u2014 osigurava obnavljanje disanja i maksimalno opu\u0161tanje;<\/li>\n\n\n\n<li>polo\u017eaj ma\u010dke \u2014 poma\u017ee bebi da zauzme pravi polo\u017eaj za poro\u0111aj;<\/li>\n\n\n\n<li>viparita dandasan\u0430 &#8211; uklanja bol u lumbalnom dijelu, otvara grudni ko\u0161, ja\u010da stabilizatorske mi\u0161i\u0107e;<\/li>\n\n\n\n<li>vrik\u0161asana &#8211; multifunkcionalna asana koja poma\u017ee ispraviti ki\u010dmu, \u010dini unutarnje mi\u0161i\u0107e bedra elasti\u010dnim.<\/li>\n<\/ul>\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\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-683x1024.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7038\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-gym-doing-warmup-sitting-yoga-mat_169016-59104.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Kegelov kompleks \u2013 vje\u017eba intimnih mi\u0161i\u0107a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kegelove vje\u017ebe su kompleks koji je koristan za trudnice u bilo kojoj fazi. Ova metoda je izvorno bila namijenjena \u017eenama s inkontinencijom i usmjerena na ja\u010danje mi\u0161i\u0107a karli\u010dnog dna. Me\u0111utim, s vremenom je postalo o\u010digledno da je u\u010dinkovita i u trudno\u0107i, kada je na mi\u0161i\u0107e karlice prisutan zna\u010dajan pritisak zbog ploda. Ako \u017eena ranije nije prakticirala Kegelovu metodu, tokom trudno\u0107e mo\u017ee izvoditi, na primjer, zagrijavanje za &#8220;pode\u0161avanje&#8221; i pravilno osje\u0107anje vlastitog tijela.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ona se sastoji od naizmjeni\u010dnog stezanja i opu\u0161tanja mi\u0161i\u0107a vagine, imitiraju\u0107i prekid mokrenja. Me\u0111u vje\u017ebama u 3. tromjese\u010dju &#8211; stezanje mi\u0161i\u0107a karli\u010dnog dna s naknadnim opu\u0161tanjem koje treba biti sna\u017eno i maksimalno po trajanju. U\u010dinkovita je i vje\u017eba &#8220;lift&#8221;. Ona se sastoji od postepenog i glatkog stezanja mi\u0161i\u0107a me\u0111ice i takvog sporog vra\u0107anja u po\u010detni polo\u017eaj.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--4\">Kako odabrati optimalno optere\u0107enje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za sva pitanja vezana za izbor optimalnog kompleksa vje\u017ebi u 3. tromjese\u010dju, kao i odabir optimalnog optere\u0107enja, trudnica treba da se konsultira sa svojim ljekarom i ta\u010dno se pridr\u017eava njegovih preporuka. Treba uzeti u obzir da se u posljednjim sedmicama trudno\u0107e pove\u0107ava optere\u0107enje na ki\u010dmu i svod stopala, optere\u0107enje srca se pove\u0107ava, dolazi do pove\u0107anja maternice, dijafragmalno disanje je ote\u017eano, a venski odljev od male zdjelice i nogu se pogor\u0161ava.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe u ovom periodu su usmjerene na pobolj\u0161anje cirkulacije u svim organima i sistemima. Ukupno optere\u0107enje treba biti smanjeno, a vje\u017ebanje ne bi trebalo trajati du\u017ee od 20 minuta. Gimnastika treba biti odr\u017eavana u mirnom ritmu, bez naglih pokreta.<\/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\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-683x1024.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7036\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-5\">Pribli\u017ean kompleks vje\u017ebi za 3. trimestar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gimnastiku treba raditi samo kada se osje\u0107ate dobro i nakon konsultacije s ljekarom. Me\u0111u sigurnim i efikasnim vje\u017ebama u 3. trimestru mogu biti sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zavrtite kukovima oko svoje ose dok ste na koljenima. Bez naprezanja, uradite po mogu\u0107nosti po 10 puta u svaku stranu.<\/li>\n\n\n\n<li>Sjedaju\u0107i na fitball, naizmjeni\u010dno savijajte ruke.<\/li>\n\n\n\n<li>Za prevenciju varikoznih vena, tokom 2 minute le\u017ee\u0107i na le\u0111ima i stavljaju\u0107i nogu na loptu, kotrljajte je naprijed-nazad ili u krug.<\/li>\n\n\n\n<li>Sjede\u0107i u turskom polo\u017eaju, stiskajte loptu rukama ritmi\u010dkim i laganim pokretima.<\/li>\n\n\n\n<li>Pritisnite dlanovima jedni drugima, odvode\u0107i ruke od grudi i postavljaju\u0107i ih ispod grudi. Ova vje\u017eba aktivira protok krvi do mlije\u010dnih \u017elijezda.<\/li>\n\n\n\n<li>Stoje\u0107i na koljenima i oslanjaju\u0107i se rukama na pod, savijajte le\u0111a gore i dole.<\/li>\n\n\n\n<li>Prona\u0111ite polo\u017eaj djeteta koji \u0107e vam omogu\u0107iti da osjetite kako napetost nestaje iz sakruma, donjeg dijela le\u0111a i ki\u010dme.<\/li>\n<\/ul>\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\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-1024x682.jpg\" alt=\"Vje\u017ebe u tre\u0107em tromjese\u010dju\" class=\"wp-image-7034\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/group-pregnant-fitness-women-holding-sport-mats_1163-1735.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--5\">\u010cime dopuniti osnovni kompleks<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro zavr\u0161avanje osnovnog kompleksa vje\u017ebi u tre\u0107em trimestru mo\u017ee biti vje\u017eba disanja. Prilikom njenog izvo\u0111enja, ne bi trebalo previ\u0161e zadr\u017eavati dah kako ne biste uzrokovali hipoksiju za va\u0161u bebu. Trajanje svake sesije ne bi trebalo prelaziti 40 minuta. Kompleks obi\u010dno uklju\u010duje vje\u017ebe kod kojih se jedna ruka stavi na prsa, a druga na podru\u010dje stomaka, duboko udi\u0161e i izdi\u0161e. Posebnost je u tome da prilikom udisanja treba da se podi\u017ee samo stomak.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kod dijafragmati\u010dnog disanja, trebate disati kroz nos. Jo\u0161 jedna vje\u017eba disanja u 3. trimestru mo\u017ee uklju\u010divati stavljanje dlanova na rebra, ra\u0161irivanje laktova sa strane i klizanje njima uz bokove dok di\u0161ete, ostavljaju\u0107i prsa i stomak nepomi\u010dnima. Ili, postavite ruke na prsa i stomak i di\u0161ite tako da se prsa podi\u017eu samo prilikom udisanja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--6\">Kako pravilno raditi vje\u017ebe<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada do\u0111ete do posljednjih mjeseci trudno\u0107e, potrebno je ne samo odabrati set vje\u017ebi za 3. trimestar, nego i nau\u010diti ih ispravno izvoditi. Najbolja opcija \u0107e biti rad s trenerom koji ima certifikat za rad s trudnicama. On \u0107e vas nau\u010diti kako izvesti sve pokrete i uzeti potrebne poze ispravno, kako bi trening bio i ugodan i koristan.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako trudnica vje\u017eba kod ku\u0107e sama, treba paziti na disanje tijekom izvo\u0111enja vje\u017ebi &#8211; prilikom opu\u0161tanja potrebno je udahnuti, a napor &#8211; uvijek na izdisaju. Osim toga, treba uzeti sebi za pravilo da svakako po\u010dinje s izvo\u0111enjem kompleksa vje\u017ebi u tre\u0107em tromjese\u010dju sa zagrijavanjem i zavr\u0161ava sa smirivanjem. Prilikom izvo\u0111enja bilo kojih vje\u017ebi, ne smije se dopu\u0161tati oslonac na stomak i naprezanje trbu\u0161nih mi\u0161i\u0107a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e o razgibavanju i vje\u017ebama mo\u017eete saznati putem na\u0161ih online kurseva.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fizi\u010dke vje\u017ebe za odr\u017eavanje tijela u formi idealno bi trebale biti uobi\u010dajen na\u010din o\u010duvanja zdravlja i dobrog blagostanja \u017eena razli\u010dite dobi i u razli\u010ditim stanjima&#8230;.<\/p>\n","protected":false},"author":11,"featured_media":7037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,830,839,821],"tags":[],"class_list":["post-12750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-mrsavljenje-bs","category-trudnoca-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>Vje\u017ebe u tre\u0107em tromjese\u010dju \u2013 preporuke za sigurne treninge<\/title>\n<meta name=\"description\" content=\"Posljednje tromjese\u010dje trudno\u0107e povezano je s najve\u0107im fizi\u010dkim optere\u0107enjem za tijelo budu\u0107e mame. 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