{"id":12897,"date":"2021-12-02T12:47:17","date_gmt":"2021-12-02T09:47:17","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=2845"},"modified":"2025-06-17T09:07:01","modified_gmt":"2025-06-17T06:07:01","slug":"akvabik-za-trudnice","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/akvabik-za-trudnice\/","title":{"rendered":"Akvabik za trudnice: preporuke za vje\u017ebanje, kada zapo\u010deti, prednosti"},"content":{"rendered":"\n

Za zdravlje budu\u0107e majke va\u017eno je odr\u017eavanje fizi\u010dke aktivnosti, neophodne za spre\u010davanje zastoja, otoka, te za o\u010duvanje normalnih funkcija zglobova, mi\u0161i\u0107a, ligamenata. Svaka trudnica treba izabrati odgovaraju\u0107i tip fizi\u010dke aktivnosti. \u0160etnje, hodanje i kretanje na druge na\u010dine pobolj\u0161avaju cirkulaciju u organizmu budu\u0107e mame, stimuliraju\u0107i krvne sudove i oboga\u0107uju\u0107i krv kisikom. Ovo je vrlo va\u017eno kako za odr\u017eanje dobrog osje\u0107anja \u017eene, tako i za pravilni unutaruterini razvoj embrija. <\/p>\n\n\n\n

Me\u0111utim, najefikasniji na\u010din da se pripremi tijelo budu\u0107e majke za dugotrajno no\u0161enje bebe i kasniji poro\u0111aj je akvaaerobik za trudnice. Danas sve ve\u0107i broj trudnica bira akvafitness, koji poma\u017ee o\u010duvanju zdravlja kako u fazi razvoja ploda, tako i tokom perioda oporavka nakon ro\u0111enja djeteta.<\/p>\n\n\n\n

\"Akvareobika<\/figure>\n\n\n\n

Kada i kako zapo\u010deti sa<\/strong> <\/strong>akvaaerobikom za trudnice<\/strong><\/h2>\n\n\n\n

Pri odabiru vrste fizi\u010dke aktivnosti tokom trudno\u0107e, postavlja se pitanje kada je najbolje po\u010deti sa vodenim aerobikom, naro\u010dito ako \u017eena ranije nije bila upoznata s njom, i kada je bolje izbe\u0107i ove aktivnosti. Stru\u010dnjaci smatraju da vodeni fitnes za trudnice nema kontraindikacija tokom celog perioda trudno\u0107e. Ipak, pri odre\u0111ivanju intenziteta predstoje\u0107ih aktivnosti, treba uzeti u obzir temperament, zdravstveno stanje \u017eene, medicinske preporuke, kao i moralnu spremnost za po\u010detak ve\u017ebi. <\/p>\n\n\n\n

Ako se \u017eena bavila vodenim fitnesom pre trudno\u0107e, ne bi trebalo da prekida ove aktivnosti. Me\u0111utim, sa sportskim aktivnostima na ranim rokovima treba sa\u010dekati, jer je prvi trimestar veoma va\u017ean period kada se embrion usa\u0111uje u maternicu, pra\u0107en mu\u010dninom, povra\u0107anjem i pove\u0107anom slabo\u0161\u0107u organizma.<\/p>\n\n\n\n

Vrste mogu\u0107ih optere\u0107enja za trudnice<\/strong><\/h2>\n\n\n\n

Akvobik u trudno\u0107i je jedan od dopu\u0161tenih i najkorisnijih vrsta optere\u0107enja i fizi\u010dke aktivnosti. Bez sumnje, \u017eenskom tijelu i dalje \u0107e koristiti \u0161etnje na svje\u017eem zraku, hodanje umjerenim tempom. Tako\u0111er ne biste trebali ignorisati ku\u0107ne poslove, jednostavne radove kod ku\u0107e. Neko bira za sebe fitnes na fitbolima, dok se nekom vi\u0161e svi\u0111a pilates. Me\u0111utim, za ve\u0107inu fizi\u010dkih aktivnosti postoje kontraindikacije koje treba uzeti u obzir pri pripremi za maj\u010dinstvo. <\/p>\n\n\n\n

Optere\u0107enja u vodi mogu se slobodno nazvati optimalnim za \u017eenu u \u201ezanimljivom\u201c stanju. Plivanje i sve \u0161to je povezano sa fizi\u010dkim vje\u017ebama u vodi omogu\u0107ava dobijanje umjerenog, pravilnog optere\u0107enja na sve potrebne grupe mi\u0161i\u0107a, kao i dobro opu\u0161tanje. Obi\u010dno, lije\u010dnik koji vodi trudno\u0107u pozitivno gleda na \u017eelju \u017eene da se bavi akvobikom za trudnice.<\/p>\n\n\n\n

Prednosti plivanja i vje\u017ebi u vodi<\/strong><\/h2>\n\n\n\n

Akvaarobik tokom trudno\u0107e ima niz prednosti u odnosu na druge vrste aktivnosti. Tokom vje\u017ebanja srce intenzivno pumpa krv, oboga\u0107uju\u0107i tijelo kisikom, a tijelo dobija odgovaraju\u0107u optere\u0107enje. Tkiva mi\u0161i\u0107a zagrijavaju se, postaju\u0107i elasti\u010dnija i fleksibilnija, uklanjaju\u0107i zastoj krvi. Metaboli\u010dki procesi se pobolj\u0161avaju, poma\u017eu\u0107i apsorpciji potrebnih mikroelemenata. <\/p>\n\n\n\n

Te\u017eina tijela u vodi se manje osje\u0107a, optere\u0107enja ne dovode do ozljeda ligamenata i zglobova. Prilikom izvo\u0111enja vje\u017ebi akvafitnesa vi\u0161ak masno\u0107a se razgra\u0111uje, a ko\u017ea zahvaljuju\u0107i masa\u017enom efektu vode postaje elasti\u010dna i \u010dvrsta. Tako\u0111er, u slu\u010daju pogre\u0161nog intrauterinog polo\u017eaja djeteta (zadak), ronjenja i odre\u0111eni pokreti mogu pomo\u0107i bebi da zauzme pravilan polo\u017eaj \u010dak i u tre\u0107em tromjese\u010dju. Stru\u010dnjaci se sla\u017eu da \u017eene koje se bave akvaaerobikom tijekom trudno\u0107e znatno lak\u0161e prolaze kroz poro\u0111aj.<\/p>\n\n\n\n

Vrijeme i indikacije za akvafitnes<\/strong><\/h2>\n\n\n\n

Pripremaju\u0107i se za posjet bazenu, potrebno je imati na umu da se u 1. tromjese\u010dju plodnja\u010da u\u010dvr\u0161\u0107uje na sluznici maternice. Upravo zbog toga mnoge \u017eene preferiraju u 1. tromjese\u010dju ne baviti se aktivno \u010dak ni ugodnom akvaaerobikom, posebno ako postoje kontraindikacije. 2. tromjese\u010dje se smatra najpogodnijim razdobljem, koje omogu\u0107ava trudnicama sigurno i udobno pove\u0107anje intenziteta vje\u017ebi. U ovoj fazi trudno\u0107e organizam se ve\u0107 prilagodio internim promjenama i promjenama koje su se dogodile u njemu, pa stoga u 2. tromjese\u010dju puno bolje reagira na fizi\u010dke napore. <\/p>\n\n\n\n

U 3. tromjese\u010dju stru\u010dnjaci preporu\u010duju fokusiranje na vje\u017ebe disanja, \u010dine\u0107i aktivnost sporijom, vi\u0161e usmjerenom na relaksaciju. Prije nego \u0161to zapo\u010dnete s akvaaerobikom za trudnice, treba uzeti u obzir indikacije za takve treninge.<\/p>\n\n\n\n

Kada se preporu\u010duje akvafitnes<\/strong><\/h3>\n\n\n\n

Akvafitness za trudnice, koji donosi nesumnjivu korist \u017eenskom organizmu, preporu\u010duje se budu\u0107im mamama za ja\u010danje zdravlja, kao i u slu\u010daju potrebe za:<\/p>\n\n\n\n

    \n
  • izbjegavanje dobijanja suvi\u0161ne te\u017eine;<\/li>\n\n\n\n
  • formiranje pravilnog dr\u017eanja ili ispravljanje njegovih problema;<\/li>\n\n\n\n
  • pove\u0107anje elasti\u010dnosti i \u010dvrsto\u0107e ko\u017ee zahvaljuju\u0107i masa\u017enom efektu, uklanjanje celulita;<\/li>\n\n\n\n
  • pove\u0107anje imuniteta, jer organizam postaje otporniji na prehlade;<\/li>\n\n\n\n
  • ja\u010danje sr\u010danog mi\u0161i\u0107a, pobolj\u0161anje cirkulacije krvi u organizmu, stimuliranje njenog priliva srcu;<\/li>\n\n\n\n
  • spre\u010davanje razvoja pro\u0161irenih vena, jer ve\u017ebe u vodi potpoma\u017eu oticanje venske krvi;<\/li>\n\n\n\n
  • prevazila\u017eenje hipodinamije – aktivnosti poma\u017eu da se oslobodite te\u017eine u nogama, otoka, pobolj\u0161avaju cirkulaciju krvi u karli\u010dnim organima;<\/li>\n\n\n\n
  • ubla\u017eavanje stresa, pobolj\u0161anje sna;\u00a0<\/li>\n\n\n\n
  • odr\u017eati istezanje;<\/li>\n\n\n\n
  • oja\u010dati trbu\u0161ne mi\u0161i\u0107e;<\/li>\n\n\n\n
  • olak\u0161ati mi\u0161i\u0107no-ko\u0161tani sistem.<\/li>\n<\/ul>\n\n\n\n

    \u0160ta uklju\u010duje \u010das akva aerobika za trudnice<\/strong><\/h2>\n\n\n\n

    Akva aerobika za trudnice s instruktorom u bazenu traje ne vi\u0161e od jednog sata i uklju\u010duje \u010detiri faze: <\/p>\n\n\n\n

      \n
    • zagrijavanje \u2013 plivanje nekoliko puta od ivice do ivice bazena, pokreti rukama i nogama s maksimalnom amplitudom uz specijalnu opremu;<\/li>\n\n\n\n
    • akva fitness \u2013 hodanje u vodi s podizanjem nogu, okretanje rukama i nogama u razli\u010ditom tempu, \u010du\u010dnjevi, podizanje nogu na ivici bazena za ja\u010danje le\u0111a i trbu\u0161nih mi\u0161i\u0107a, pokreti nogama, bokovima, stra\u017enjicom;<\/li>\n\n\n\n
    • vje\u017ebe disanja \u2013 udisanje i izdisanje u vodu s zadr\u017eavanjem daha u razli\u010ditim brojevima, namijenjene pripremi trudnica za pravilno disanje tokom poro\u0111aja;<\/li>\n\n\n\n
    • istezanje \u2013 zavr\u0161ne vje\u017ebe tijekom kojih se mi\u0161i\u0107i opu\u0161taju, a broj otkucaja srca dolazi na normalu.<\/li>\n<\/ul>\n\n\n\n

      Obi\u010dno algoritam vje\u017ebi akvafitnesa za trudnice zavisi od temperature vode. Ako je ona oko 25 stepeni, u kompleks se uklju\u010duje vi\u0161e fizi\u010dkih napora u kombinaciji s tehnikom disanja kako bi se isklju\u010dila hipotermija.<\/p>\n\n\n\n

      \u0160ta uzeti u obzir pri poha\u0111anju \u010dasova u bazenu?<\/strong><\/h2>\n\n\n\n

      Prilikom odlaska na bazen, \u017eena treba uzeti u obzir da se voda u ve\u0107ini bazena tretira hlorom. Ukoliko trudnica ima simptome alergijskih reakcija, potrebno je potra\u017eiti alternativu, na primjer, odabrati bazen sa morskom vodom. Dok posmatrate aktivne treninge iskusnih \u017eena na akva aerobiku za trudnice, ne treba precjenjivati svoje fizi\u010dke mogu\u0107nosti, te te\u017eiti radu u istom tempu. 
      Intenzitet vje\u017ebi je potrebno pove\u0107avati postepeno, bez nepotrebnih optere\u0107enja, postepeno dodaju\u0107i slo\u017eenost i koli\u010dinu, pove\u0107avaju\u0107i njihov stepen. Treba po\u010deti s jednim treningom sedmi\u010dno, a zatim s vremenom uvesti drugi u raspored i ih redovno poha\u0111ati. Ukoliko osjetite umor u vodi ili vam bude hladno, potrebno je iza\u0107i iz vode, odmoriti se i ugrijati. Sa fitnesom u vodi treba zapo\u010deti ne prije sat vremena nakon jela. Tako\u0111e nije po\u017eeljno jesti obilno odmah nakon zavr\u0161etka treninga.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Za zdravlje budu\u0107e majke va\u017eno je odr\u017eavanje fizi\u010dke aktivnosti, neophodne za spre\u010davanje zastoja, otoka, te za o\u010duvanje normalnih funkcija zglobova, mi\u0161i\u0107a, ligamenata. Svaka trudnica treba…<\/p>\n","protected":false},"author":11,"featured_media":7632,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839,821],"tags":[],"class_list":["post-12897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nAkvaarobik za trudnice: ko treba da ga praktikuje, prednosti akvafitnesa<\/title>\n<meta name=\"description\" content=\"Treninzi akvaarobika su jedan od najpopularnijih oblika fizi\u010dke aktivnosti koje omogu\u0107avaju trudnicama da se efikasno pripreme za trudno\u0107u i poro\u0111aj. 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