{"id":12764,"date":"2021-04-27T15:00:24","date_gmt":"2021-04-27T12:00:24","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1360"},"modified":"2025-06-16T10:58:56","modified_gmt":"2025-06-16T07:58:56","slug":"radimo-samo-korisne-vjezbe-sport-u-1-tromjesecju","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/radimo-samo-korisne-vjezbe-sport-u-1-tromjesecju\/","title":{"rendered":"Vje\u017ebe u prvom tromjese\u010dju trudno\u0107e \u2013 koristi, indikacije i kontraindikacije"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Jedan od najva\u017enijih perioda trudno\u0107e, kada se formira ve\u0107ina organa budu\u0107eg djeteta, je prvi trimestar. Pravilno bavljenje sportom u ovom periodu donosi koristi, a tako\u0111er umanjuje sve &#8220;posebne efekte&#8221; karakteristi\u010dne za ovo stanje \u017eene \u2014 od vrtoglavice do toksikoze. Koncept &#8220;ne potresaj dijete&#8221; koji je vladao desetlje\u0107ima odavno je zaboravljen. Moderna nau\u010dna istra\u017eivanja dokazala su da \u010dak i u ranim fazama trudno\u0107e razumne aktivnosti pozitivno uti\u010du na zdravlje majke i ploda, kao i zna\u010dajno olak\u0161avaju no\u0161enje djeteta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako vodite aktivan stil \u017eivota od trenutka kada zatrudnite, pozitivan efekat fizi\u010dkih vje\u017ebi samo \u0107e se poja\u010dati. Prema svjedo\u010danstvima samih trudnica, sport doprinosi proizvodnji endorfina, hormona sre\u0107e, koji su toliko potrebni u tom periodu, i daje snagu. Osim toga, dobra fizi\u010dka forma pomo\u0107i \u0107e da se ne dobije vi\u0161ak kilograma.<\/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\/full-shot-woman-holding-foot-high-angle_23-2148877042-683x1024.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7047\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-holding-foot-high-angle_23-2148877042.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1\">Koristi gimnastike u 1. tromjese\u010dju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prije svega, \u017eena kojoj je potvr\u0111ena trudno\u0107a, treba shvatiti glavno pravilo \u2013 nikakve sportske vje\u017ebe u 1. tromjese\u010dju bez konzultacija s ljekarom koji je vodi. Vrijedno je razgovarati s njim \u010dak i o onom skupu fizi\u010dkih vje\u017ebi koji se ranije izvodio, kako bi se isklju\u010dile one koje mogu izazvati negativne posljedice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako nema zdravstvenih kontraindikacija i ako je ljekar odobrio fizi\u010dku aktivnost u fitnes centru, bazenu, sportskoj sali, gdje se nudi set vje\u017ebi za budu\u0107e mame, takva aktivnost ve\u0107 u 1. trimestru \u0107e stvoriti temelje za pozitivne promjene:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>optimizira procese dostavljanja kisika plodu;<\/li>\n\n\n\n<li>olak\u0161a\u0107e op\u0161te stanje budu\u0107e majke;<\/li>\n\n\n\n<li>pobolj\u0161ava metabolizam kod trudnice i ploda;<\/li>\n\n\n\n<li>smanjit \u0107e stresne optere\u0107enja;<\/li>\n\n\n\n<li>smanjit \u0107e rizik od prekomjerne tjelesne mase tijekom trudno\u0107e; <\/li>\n\n\n\n<li>ubrzat \u0107e oporavak organizma nakon poroda.<\/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\/full-shot-woman-stretching-her-back_23-2148877050-683x1024.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7048\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/full-shot-woman-stretching-her-back_23-2148877050.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Op\u0107e preporuke za fizi\u010dke vje\u017ebe u 1. trimestru<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pravilno odabran niz vje\u017ebi za prvi trimestar mo\u017ee pomo\u0107i uravnote\u017eiti emocionalno stanje, a treninzi \u0107e donijeti zadovoljstvo. Me\u0111utim, aktivnost \u017eene tokom trudno\u0107e \u0107e se nu\u017eno promijeniti u pore\u0111enju s ranijim periodom. A te promjene \u0107e zavisiti od na\u010dina \u017eivota koji je \u017eena vodila prije trudno\u0107e. Ako je djevojka bila \u201ena ti\u201c sa sportom, aktivnosti mogu ostati gotovo iste. Ako, pak, u prija\u0161njem \u017eivotu \u017eena nije pratila svoju formu i nije se bavila ni osnovnim vje\u017ebama, morat \u0107e slijediti odre\u0111ene mjere opreza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U svakom slu\u010daju, vje\u017ebe u ranoj trudno\u0107i treba izvoditi s pove\u0107anjem intenziteta, glatko, zapo\u010deti kompleks s vje\u017ebama za zagrijavanje, aktiviraju\u0107i pojedine grupe mi\u0161i\u0107a, u \u010demu mo\u017ee odli\u010dno pomo\u0107i <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-nacinausih\/\" target=\"_blank\" rel=\"noreferrer noopener\">hatha yoga<\/a>. Vrijedi imati na umu da, iako je o\u010digledna korist, visoki intenzitet i dugotrajne vje\u017ebe u prvom trimestru mogu dovesti do pogor\u0161anja zdravlja i \u010dak izazvati poba\u010daj.<\/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\/medium-shot-trainer-helping-woman_23-2148938418-1024x682.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7049\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/medium-shot-trainer-helping-woman_23-2148938418.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pravila opreza<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Izvoditi vje\u017ebe u prvom trimestru, \u017eena, \u010dak i ako se ranije aktivno bavila sportom, treba po\u0161tovati sljede\u0107e preporuke:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>piti \u0161to vi\u0161e vode za normalizaciju metabolizma, stimulaciju izlu\u010divanja toksina;<\/li>\n\n\n\n<li>ne pregrijavati se za vrijeme treninga &#8211; to negativno utje\u010de na fetus u razvoju;<\/li>\n\n\n\n<li>pridr\u017eavati se optimalnog vremena za vje\u017ebanje \u2014 ne prije nego dva sata nakon doru\u010dka;<\/li>\n\n\n\n<li>nastojati se ne baviti gimnastikom u periodima kada bi prije trudno\u0107e trebali do\u0107i \u201ekriti\u010dni dani\u201c;<\/li>\n\n\n\n<li>pamti opu\u0161tanje i pravilno disanje;<\/li>\n\n\n\n<li>izbjegavajte pretjerane napore &#8211; ako majka ima pote\u0161ko\u0107e s disanjem, to zna\u010di da plod pati od nedostatka kisika;<\/li>\n\n\n\n<li>izbjegavajte umor &#8211; dovoljno je 15 minuta da se mi\u0161i\u0107i istegnu;<\/li>\n\n\n\n<li>obavezno pratite svoje zdravlje &#8211; pojava bolova u donjem dijelu trbuha trebala bi biti signal za prestanak izvo\u0111enja kompleta vje\u017ebi.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kontraindikacije za bavljenje gimnastikom u prvom tromjese\u010dju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Neki stru\u010dnjaci smatraju da u prvom tromjese\u010dju fizi\u010dke vje\u017ebe treba u potpunosti isklju\u010diti za trudnice, \u010dak i ako se osje\u0107aju odli\u010dno i imaju dugogodi\u0161nje iskustvo u bavljenju sportom. Me\u0111utim, nisu svi tako kategori\u010dni; drugi smatraju da je zabranjeno baviti se fizi\u010dkim vje\u017ebama samo ako \u017eena ima hroni\u010dne bolesti ili zdravstveno stanje trudnice i budu\u0107e bebe nespojivo s treninzima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kontraindikacije su tako\u0111e prethodni spontani poba\u010daji i abortusi prije trenutne trudno\u0107e. Kategori\u010dki se ne preporu\u010duje bavljenje bilo kakvom gimnastikom ako trudnica ima ozbiljnu toksikozu i maternica joj je u tonusu. Zabranjene su i vje\u017ebe s optere\u0107enjem na trbu\u0161ne mi\u0161i\u0107e; povezane s dizanjem tereta i sna\u017enim istezanjima; visoko intenzivne; s trzajima i naglim pokretima.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Koje vje\u017ebe su preporu\u010dene u 1. tromjese\u010dju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uprkos nekim ograni\u010denjima za vje\u017ebe u 1. tromjese\u010dju, postoji dovoljno vrsta fizi\u010dke aktivnosti koje su dozvoljene u tom periodu. Me\u0111u njima su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zagrijavanje za vrat i lagani okreti;<\/li>\n\n\n\n<li>podizanje, okretanje i \u0161irenje ruku u stranu;<\/li>\n\n\n\n<li>disanje stomakom;<\/li>\n\n\n\n<li>uz sna\u017eno pritiskanje dlanovima jedan na drugi u pozi &#8220;molitve&#8221;, kada su stisnuti u visini grudi, a ruke savijene u laktovima paralelno s podom;<\/li>\n\n\n\n<li>iz sjede\u0107eg polo\u017eaja naginjanje tijela naprijed i u strane;<\/li>\n\n\n\n<li>u pozi &#8220;ma\u010dke&#8221; savijanje le\u0111a prema gore i dolje.<\/li>\n\n\n\n<li>iz le\u017ee\u0107eg polo\u017eaja glutealni most ili podizanje zdjelice, ruke treba da budu na podu paralelno s tijelom, noge savijene u koljenima, uz zadr\u017eavanje na maksimalnoj ta\u010dki i lagano spu\u0161tanje zdjelice skoro do poda.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom periodu je dobro baviti se fitnesom, plivanjem, perinatalnom jogom, raditi vje\u017ebe sa fitbolom, pratiti \u0161etnje na zraku. Korisno je raditi respiratornu gimnastiku.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1024x576.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7050\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896444.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kegelova metoda \u2013 vje\u017ebe za intimne mi\u0161i\u0107e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Izuvo\u0111enje Kegelovih vje\u017ebi, kao i bilo koje druge tijekom trudno\u0107e, potrebno je samo nakon konsultacije s ginekologom koji prati \u017eenu. Ove vje\u017ebe u prvom tromjese\u010dju, kao i tokom cijelog perioda trudno\u0107e, usmjerene su na ja\u010danje mi\u0161i\u0107a karli\u010dnog dna. Ovaj set fizi\u010dkih vje\u017ebi izvodi se svakodnevno 4\u20135 puta, s po\u010detnim naprezanjem mi\u0161i\u0107a od 3\u20135 sekundi, zna\u010dajnjem kasnije do mogu\u0107ih granica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kegelov set vje\u017ebi uklju\u010duje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>naprezanje i opu\u0161tanje mi\u0161i\u0107a me\u0111ice na 5 sekundi s ponavljanjem 10\u201315 puta;<\/li>\n\n\n\n<li>kontrakcija sa zadr\u017eavanjem mi\u0161i\u0107a na ulazu u vaginu uz zatezanje muskulature u najve\u0107oj dubini do maksimuma i s naknadnim obrnutim opu\u0161tanjem;<\/li>\n\n\n\n<li>tokom 5 sekundi maksimalno brzo stezanje i opu\u0161tanje mi\u0161i\u0107a me\u0111ice, s naknadnim ponavljanjem nakon iste du\u017eine odmora;<\/li>\n\n\n\n<li>naizmjeni\u010dno zatezanje mi\u0161i\u0107a anusa i vagine.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Joga za trudnice u 1. tromjese\u010dju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatalna joga je jedna od preporu\u010denih vrsta treninga za trudnice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako je budu\u0107a majka ranije prakticirala jogu, mo\u017ee nastaviti s ovom korisnom i mudrom aktivno\u0161\u0107u. Bit \u0107e potrebno samo unijeti male korekcije u niz asana. \u010cak i za one koji imaju veliko iskustvo u jogi, preporu\u010duje se smanjenje optere\u0107enja i posvetiti praksu opu\u0161tanju i korekciji disanja najmanje tre\u0107inu \u010dasa, isklju\u010duju\u0107i asane koje stvaraju nelagodu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pored toga, preporu\u010duje se ne zadr\u017eavati se u jednoj pozi du\u017ee od 5 udisaja, a ako ose\u0107ate sna\u017ean umor \u2014 jo\u0161 kra\u0107e. Za one koji tek nameravaju po\u010deti sa perinatalnom jogom, va\u017eno je ta\u010dno pratiti savete trenera i konsultovati se sa svojim lekarom. U ovom ranom stadiju trudno\u0107e dolazi do potpune promene psihe i tela \u017eene, tako da su svi preveliki napori nedopustivi.<\/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\/portrait-young-woman-stretching-home-mat_23-2148896447-1024x682.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7051\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/portrait-young-woman-stretching-home-mat_23-2148896447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Vje\u017ebe u jogi: korisne i one koje ne treba izvoditi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Onima koji praktikuju jogu tokom prvog tromjese\u010dja preporu\u010duje se izvo\u0111enje sjede\u0107ih asana sa nagibima koje poma\u017eu u prevenciji bolova u le\u0111ima i trtici, te odr\u017eavanju dr\u017eanja, na primjer, Pa\u0161\u010dimotanasana i D\u017eanu \u0160ir\u0161asana. Dopu\u0161teno je prakticirati i stoje\u0107e asane bez pritiska na stomak, koje \u0107e pomo\u0107i ja\u010danju nogu, na primjer, Utita Par\u0161vakonasana i Utita Trikonasana. Korisne su u prvom tromjese\u010dju i sjede\u0107e i polule\u017ee\u0107e poze za otvaranje kukova \u2013 kao \u0161to su Ardha Padmasana i Badhakonasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neke druge vje\u017ebe joge treba izvoditi s oprezom, a one u kojima se osje\u0107a o\u010digledan pritisak na stomak bolje je potpuno izbjegavati. Fiksacija dopu\u0161tenih asana treba se odr\u017eavati do osje\u0107aja umora. Iznimno pa\u017eljivo treba izvoditi snage asane. Stoje\u0107e vje\u017ebe se u prvom tromjese\u010dju preporu\u010duje izbjegavati kod prijetnje prekida trudno\u0107e u anamnezi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1024x576.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7053\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-doing-sport-home_23-2148547275.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Fitness \u010dasovi u prvom trimestru<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U prvom trimestru se preporu\u010duju vje\u017ebe povezane s bilo kojom odobrenom vrstom tjelesne aktivnosti. Fitness treninzi u ovom periodu prvenstveno su usmjereni na pobolj\u0161anje izmjene plinova u tkivima, ja\u010danje kardiovaskularnog sistema, a tek potom na rad s ligamentima i mi\u0161i\u0107ima. Me\u0111u vrstama fitnesa za trudnice u ranoj fazi, koje odobravaju ljekari, mogu se ubrojiti, na primjer, hodanje i \u0161etnje na svje\u017eem zraku \u2014 obje su izvrsne blage kardio vje\u017ebe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osim toga, ovo je prevencija pro\u0161irenih vena i jednostavno prijatno provo\u0111enje vremena. Kao vje\u017ebe za 1. trimestar mogu se koristiti aktivnosti u vodi &#8211; izuzetak je samo plivanje kraul tehnikom. Blagotvoran uticaj na blagostanje imaju i vje\u017ebe na fitnes lopti, isklju\u010duju\u0107i one koje su povezane sa naporom mi\u0161i\u0107a stomaka. Ne treba se odricati pilatesa sa smirenim i glatkim pokretima, kao ni vje\u017ebi disanja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Izbor optimalnog optere\u0107enja<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada zatrudnite, prije nego \u0161to po\u010dnete ili nastavite sa sportskim aktivnostima, trebate uskladiti re\u017eim vje\u017ebanja u prvom tromjese\u010dju sa svojim ljekarom i razgovarati s njim o dozvoljenim optere\u0107enjima u tom periodu. Trajanje treninga od 20-30 minuta dnevno smatra se optimalnim i mnogo povoljnijim nego dvosatni treninzi jednom sedmi\u010dno. Kod \u017eena koje su se aktivno bavile sportom prije trudno\u0107e, intenzitet i trajanje vje\u017ebanja mogu biti znatno vi\u0161i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ipak, ne treba zaboraviti da aerobni trening koji traje vi\u0161e od 45 minuta mo\u017ee dovesti do hipoglikemije &#8211; nedostatka glukoze u krvi. Stoga je prije takvih aktivnosti potrebno dobro se nahraniti. Naravno, \u017eene koje se nisu bavile fizi\u010dkim vje\u017ebama prije trudno\u0107e trebaju zapo\u010deti s minimalnim optere\u0107enjima, postepeno ih pove\u0107avaju\u0107i tokom trudno\u0107e.<\/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\/woman-stratching-isolated_1303-13965-1024x682.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7054\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-stratching-isolated_1303-13965.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pravilno izvo\u0111enje vje\u017ebi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada se bavite tjelesnim vje\u017ebama u prvom tromjese\u010dju, kao i u svim ostalim periodima trudno\u0107e, potrebno je pravilno ih izvoditi, \u010dak i kada se radi o trivijalnim jutarnjim vje\u017ebama. Ina\u010de, one ne samo da ne\u0107e donijeti korist, ve\u0107 mogu i na\u0161tetiti organizmu. To je slu\u010daj ako \u017eena nema iskustva i vje\u0161tine u izvo\u0111enju takvih vje\u017ebi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stoga je potrebno najprije vje\u017ebati s trenerom koji ima specijalni certifikat za rad s trudnicama, koji \u0107e pomo\u0107i u razradi pravilne tehnike i pratiti ispravnost izvo\u0111enja. Vrlo je va\u017eno pratiti disanje, ne naprezati mi\u0161i\u0107e trbuha, izbjegavati ozljede i istezanje zglobova i mi\u0161i\u0107a te pravilno koristiti vje\u017ebe disanja.<\/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\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-1024x682.jpg\" alt=\"Vje\u017ebe u prvom trimestru trudno\u0107e\" class=\"wp-image-7055\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/04\/woman-training-home-mat-using-dumbbells-skipping-rope_1303-27042.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kompleks vje\u017ebi za prvo tromjese\u010dje &#8211; fitbal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Osim obi\u010dnih jutarnjih vje\u017ebi, fitnesa i joge, u vje\u017ebe za prvi trimestar preporu\u010dljivo je uklju\u010diti vje\u017ebe s loptom za pilates, koja olak\u0161ava njihovo izvo\u0111enje i poma\u017ee u blagom razvoju razli\u010ditih mi\u0161i\u0107nih grupa. U vje\u017ebe mo\u017eemo uklju\u010diti, na primjer, sjedenje na lopti sa \u0161iroko ra\u0161irenim nogama i naginjanje tijela u razli\u010dite strane. Korisna \u0107e biti i vje\u017eba koja se sastoji od sjedenja na stolici ili le\u017eanja na podu, s loptom za pilates stisnutom izme\u0111u nogu, gdje se lopta povremeno sti\u0161\u0107e i opu\u0161ta, bez ispu\u0161tanja iz stiska.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111u vje\u017ebama za prvi trimestar uvrstite kru\u017ene rotacije zdjelice koje se izvode u sjede\u0107em polo\u017eaju na lopti za pilates. Druga varijanta je le\u017eanje na le\u0111ima i postavljanje jedne savijene noge na loptu, dok se druga nalazi na podu, pri \u010demu se lopta valja naprijed i nazad dok se noga ispravlja. Vje\u017ebu treba ponoviti nekoliko puta, a zatim isto u\u010diniti s drugom nogom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jedan od najva\u017enijih perioda trudno\u0107e, kada se formira ve\u0107ina organa budu\u0107eg djeteta, je prvi trimestar. Pravilno bavljenje sportom u ovom periodu donosi koristi, a tako\u0111er&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839,821],"tags":[],"class_list":["post-12764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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 1. tromjese\u010dju \u2013 optimalni treninzi<\/title>\n<meta name=\"description\" content=\"U odgovornom i va\u017enom 1. tromjese\u010dju trudno\u0107e, izbor sportskih vje\u017ebi je naro\u010dito aktualan. 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