{"id":12756,"date":"2020-11-27T17:22:03","date_gmt":"2020-11-27T14:22:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1348"},"modified":"2025-06-16T10:57:26","modified_gmt":"2025-06-16T07:57:26","slug":"drugo-tromjesjecje-radimo-samo-korisne-vjezbe","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/drugo-tromjesjecje-radimo-samo-korisne-vjezbe\/","title":{"rendered":"Koje vje\u017ebe su u\u010dinkovite u drugom tromjese\u010dju"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Sigurni joga setovi za trudnice<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Posve\u0107uju\u0107i vi\u0161e pa\u017enje fizi\u010dkoj aktivnosti, znatno \u0107ete pove\u0107ati \u0161anse da va\u0161e stanje tokom poro\u0111aja bude stabilno, a beba se rodi zdrava. Dakle, drugi trimestar: vje\u017ebe koje mo\u017eete raditi ve\u0107 su ograni\u010dene. Stoga, kako biste izbjegli neugodne posljedice, birajte bilo koji \u201esport\u201c po \u017eelji: kombinujte <a href=\"https:\/\/momslab.app\/blog\/pilates-dlja-beremennyh\/\">pilates<\/a>, jogu i druge opu\u0161taju\u0107e tehnike.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koje su ta\u010dno od njih relevantne u drugom tromjese\u010dju &#8211; pri\u010damo u \u010dlanku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Joga za trudnice: asane iz drugog tromjese\u010dja<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za razliku od prvog tromjese\u010dja, u drugom si mo\u017eete priu\u0161titi malo vi\u0161e kada je rije\u010d o fizi\u010dkoj aktivnosti. Koristite poze koje ste prakticirali na po\u010detku trudno\u0107e, ali dodajte i nove.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Otvarajte i zatvarajte praksu s mirnom Sukhasanom &#8211; sjednite prekri\u017eenih nogu i pripremite disanje, usporavaju\u0107i udah i izdah.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom trimestru ispravno bi bilo izvoditi asane prema metodici za trudnice. Stoga, za udobnost pod noge postavite dva jastuka, smotane tepihe ili pokriva\u010de. Ako osjetite bol u zdjelici, onda nemojte koristiti pozu ili ograni\u010dite vrijeme boravka, minimiziraju\u0107i pritisak i istezanje u nogama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prigrlite Adho Mukha Svanasanu (pozu psa) kako biste sprije\u010dili ili se rije\u0161ili zatvora. Ujedno \u0107ete istegnuti le\u0111a i noge, kao i otvoriti rameni pojas za olak\u0161anje disanja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">\u0160ta mislite o <a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitbolu<\/a> u drugom trimestru?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">U sportskim centrima fitbol se koristi i za redovne treninge, a neki stru\u010dnjaci preporu\u010duju njegovo kori\u0161tenje i pri porodu. Ali mo\u017eete zapo\u010deti upoznavanje s fitbolom i kod ku\u0107e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evo lista korisnih vje\u017ebi:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sjednite na korak, ra\u0161irite stopala i polo\u017eite dlanove na koljena. Koriste\u0107i kukove i bez anga\u017eovanja nogu, pomjerajte fitnes loptu ispod sebe. Lijevo i desno, naprijed i nazad.<\/li>\n\n\n\n<li>Podignite ruke u visini grudi i nje\u017eno po\u010dnite da ih povla\u010dite, spajaju\u0107i lopatice.<\/li>\n\n\n\n<li>Prostirite podlogu i sjednite na pod. Oslonite se iza tijela. Nakon toga savijte noge i stisnite loptu izme\u0111u koljena. Stiskanje i opu\u0161tanje ponovite nekoliko puta.<\/li>\n<\/ol>\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\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-1024x682.jpg\" alt=\"Drugi trimestar: radimo samo korisne vje\u017ebe\" class=\"wp-image-6888\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-exercising-with-fitness-ball-while-being-pregnant_23-2148752218.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Vje\u017ebe u drugom tromjese\u010dju. Elementi pilatesa za budu\u0107e mame<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za mame pilates je koristan jer spaja stati\u010dko optere\u0107enje, istezanje i sigurnu gimnastiku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poku\u0161ajte ove vje\u017ebe:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sjednite na pod, ra\u0161irite noge i ispru\u017eite ruke u stranu. Nje\u017eno po\u010dnite rotirati trup naizmjeni\u010dno lijevo i desno.<\/li>\n\n\n\n<li>Stanite i podignite ruke istovremeno kada udi\u0161ete. Pri izdisaju spu\u0161tajte ruke.<\/li>\n\n\n\n<li>Spustite se na sve \u010detiri. Ruke stavite direktno ispod ramenih zglobova, a koljena ispod zdjelice. Savijte le\u0111a pri udisaju i podignite ih, uvla\u010de\u0107i zdjelicu prema unutra, pri izdisaju.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Izgleda jednostavno? Ako poku\u0161ate uraditi, strogo po\u0161tuju\u0107i tehniku, prve rezultate &#8211; opu\u0161tanje, olak\u0161anje, pobolj\u0161anje raspolo\u017eenja i otvaranje grudnog ko\u0161a &#8211; osjetit \u0107ete vrlo brzo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pravilno se iste\u017eemo<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prvenstveno \u0107e istezanje pomo\u0107i da se dobro pripremite za poro\u0111aj, kao i da obezbijedite dobru cirkulaciju krvi, kako dijete unutra ne bi do\u017eivjelo manjak kisika.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno, u drugom tromjese\u010dju stomak je znatno porastao i ne treba o\u010dekivati da \u0107ete se mo\u0107i razvu\u0107i jednako duboko kao prije. Dijete pritiska trbu\u0161ni dio i lako, vi\u0161e optere\u0107uje le\u0111a zbog optere\u0107enja. Odatle &#8211; bol, pote\u0161ko\u0107e s disanjem i drugi problemi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zlatno pravilo je &#8211; ne zapostavljati istezanje, ve\u0107 raditi ono \u0161to organizam smatra ugodnim. Osjetili ste prirodni otpor? Zaustavite se i ne idite dalje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ta radimo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Naginjemo se desno i lijevo<\/li>\n\n\n\n<li>Vrlo lagana uvrtanja<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ako nemate vremena i te\u0161ko vam je, \u010dak i 10 minuta dnevno \u0107e vam donijeti ve\u0107e rezultate nego jedan satni trening jednom sedmi\u010dno.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2\">\u0160ta trudnice mogu i ne mogu raditi u bazenu u drugom trimestru<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ako ste se dvoumili da li treba da idete plivati, odgovor je definitivno da! Prvo, korisno je poha\u0111ati posebne treninge iz <a href=\"https:\/\/momslab.app\/blog\/akvaajerobika-dlja-beremennyh\/\">akvaaerobika<\/a> za trudnice u vodi, ali ako nemate vremena ili sredstava, optimalno je izvoditi samostalno: &#8216;podvodni bicikl&#8217;, &#8216;makaze&#8217;, pa \u010dak i jednostavno imitaciju hodanja s podizanjem koljena prema stomaku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako je sve to te\u0161ko ili vam je lijeno &#8211; samo se kretajte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno! Po\u0161tujte sigurnosne mjere, pridr\u017eavajte se za ivicu bazena i pratite svoje stanje. Nakon izlaska iz bazena, obavezno obujte papu\u010de kako biste izbjegli povrede.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1024x683.jpg\" alt=\"Drugi trimestar: radimo samo korisne vje\u017ebe\" class=\"wp-image-6887\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-with-big-belly-swimming-pool-indoors_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Vje\u017ebe u drugom tromjese\u010dju. Ako ste navikli \u010du\u010dati tokom treninga &#8211; trebate li nastaviti?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kao i obi\u010dno &#8211; oslonite se na vlastito stanje i preporuke od ljekara. Posebno obratite pa\u017enju na tehniku: ne te\u017eimo broju ponavljanja, radimo samo s potpuno pritisnutim stopalom na pod, dr\u017eimo se za oslonac, na primjer, zid.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-1\">Tr\u010danje, elipsa i drugo kardio u 2. tromjese\u010dju<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Puno pri\u010damo o pripremi za tr\u010danje i koliko je ta vje\u017eba zapravo rizi\u010dna za povrede. To se de\u0161ava zbog nepravilne tehnike, a ponekad i zbog nepripremljenog organizma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako se niste bavili tr\u010danjem ranije, trudno\u0107a nije najbolje vrijeme da krenete punim intenzitetom. Kardio \u0107e, bez sumnje, donijeti koristi u lak\u0161oj formi. Na primjer, brza \u0161etnja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kada su vje\u017ebe u drugom tromjese\u010dju pod znakom pitanja<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U nekim slu\u010dajevima je preporu\u010dljivo dodatno se posavjetovati s lije\u010dnikom. &#8220;Filtrirajte&#8221; popis dozvoljenih vje\u017ebi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kada vam je dijagnosticiran tonus maternice iznad normale;<\/li>\n\n\n\n<li>ako postoji rizik od prekida trudno\u0107e;<\/li>\n\n\n\n<li>primje\u0107ujete oticanje;<\/li>\n\n\n\n<li>mu\u010dnina je \u010de\u0161\u0107a i traje du\u017ee nego obi\u010dno;<\/li>\n\n\n\n<li>postoje problemi sa zglobovima;<\/li>\n\n\n\n<li>lo\u0161e se osje\u0107ate i imate nelije\u010dene infekcije.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Drage mame, \u017eelimo vam da trudno\u0107a bude ugodna, a poro\u0111aj uspje\u0161an!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sigurni joga setovi za trudnice Posve\u0107uju\u0107i vi\u0161e pa\u017enje fizi\u010dkoj aktivnosti, znatno \u0107ete pove\u0107ati \u0161anse da va\u0161e stanje tokom poro\u0111aja bude stabilno, a beba se rodi&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[830,821],"tags":[],"class_list":["post-12756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mrsavljenje-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 drugom tromjese\u010dju - koje su najkorisnije | Momslab<\/title>\n<meta name=\"description\" content=\"Kada ste u drugom tromjese\u010dju trudno\u0107e - vje\u017ebe koje je potrebno raditi - specifi\u010dne. 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