{"id":12899,"date":"2021-12-02T12:50:45","date_gmt":"2021-12-02T09:50:45","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=2847"},"modified":"2025-06-17T09:07:22","modified_gmt":"2025-06-17T06:07:22","slug":"fitbol-za-trudnice-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/fitbol-za-trudnice-2\/","title":{"rendered":"Fitbol za trudnice: kada mo\u017eete vje\u017ebati, koje vje\u017ebe se preporu\u010duju"},"content":{"rendered":"\n\n

Odr\u017eavanje dobre fizi\u010dke forme tokom svih devet mjeseci trudno\u0107e je veoma va\u017eno za svaku trudnicu. Me\u0111utim, biranje vje\u017ebanja u ovom periodu treba biti vrlo oprezno, uzimaju\u0107i u obzir sve fiziolo\u0161ke osobitosti zdravlja budu\u0107e majke i to tek nakon konsultacije s ginekologom koji vodi trudno\u0107u.<\/p>\n\n\n\n\n\n\n

Veliku popularnost me\u0111u doktorima i trenerima u\u017eiva gimnastika za trudnice na pilates lopti, koja ima isklju\u010divo pozitivan u\u010dinak na organizam \u017eene. Ove vje\u017ebe omogu\u0107avaju trudnicama da na blag na\u010din dr\u017ee tijelo u tonu i sigurno ga pripreme za nadolaze\u0107i poro\u0111aj, osiguravaju\u0107i dobro raspolo\u017eenje i osje\u0107aj.<\/p>\n\n\n\n\n\n\n

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

\u0160ta je pilates lopta<\/strong><\/h2>\n\n\n\n\n\n\n

Fitbolom se naziva sportska sprava koja izgleda kao velika lopta, koja se koristi za izvo\u0111enje specijalnih gimnasti\u010dkih vje\u017ebi. Pri njegovoj izradi koristi se materijal polivinilhlorid i specijalni visokootporni lateks. Fitbol za trudnice izra\u0111uje se po posebnoj tehnologiji uzimaju\u0107i u obzir protiveksplozivno djelovanje Anti-Burst System, \u0161to u slu\u010daju o\u0161te\u0107enja omogu\u0107ava da se samo ispumpa, ne eksplodiraju\u0107i. Drugi naziv fitbola je \u0161vicarska lopta, jer je ova sportska sprava izumljena upravo u \u0160vicarskoj.<\/p>\n\n\n\n\n\n\n

\u0160vicarske lopte se klasificiraju po vrstama, veli\u010dinama i obliku. Izgledom, kvalitetne sportske sprave bi trebale izgledati rebraste i porozne na povr\u0161ini. To ne samo da omogu\u0107ava u\u010dinkovito izvo\u0111enje vje\u017ebi na spravi, ve\u0107 sprje\u010dava i gomilanje prljav\u0161tine i znoja na njenoj povr\u0161ini. Osim toga, sli\u010dne gimnasti\u010dke lopte su korisne zbog laganog masa\u017enog efekta koji stvaraju.<\/p>\n\n\n\n\n\n\n

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

Koje su prednosti vje\u017ebi na lopti<\/strong><\/h2>\n\n\n\n\n\n\n

U posljednje vrijeme gimnastika s loptama postaje sve popularnija jer vje\u017ebe na lopti za trudnice donose nesumnjivu korist, budu\u0107i da:<\/p>\n\n\n\n\n\n\n

  • stabilizira sr\u010dani ritam i poma\u017ee ja\u010danju krvnih sudova;<\/li>
  • osigurava smanjenje tonusa mi\u0161i\u0107a oko ki\u010dme;<\/li>
  • poma\u017ee u pripremi tkiva mi\u0161i\u0107a me\u0111ice, \u010dime se osigurava minimalan rizik od povrede tokom poro\u0111aja;<\/li>
  • omogu\u0107ava formiranje pravilnog dr\u017eanja tijela, istovremeno rastere\u0107uju\u0107i ki\u010dmu;<\/li>
  • aktivira funkcioniranje krvotoka, \u010dime se osigurava puni unos kisika svim unutra\u0161njim organima, i za trudnicu i za njenu bebu;<\/li>
  • sprje\u010dava razvoj patologija bubrega, mokra\u0107nog i genitalnog sistema, hemoroida;<\/li>
  • slu\u017ei kao prevencija nastanka poreme\u0107aja prirodne podr\u0161ke zdjeli\u010dnih organa, posebno materice.<\/li><\/ul>\n\n\n
    \"\"<\/figure>\n\n\n

    U kojim slu\u010dajevima je preporu\u010dljivo ve\u017ebanje na fitbolu<\/strong><\/h3>\n\n\n\n\n\n\n

    Fitbol za trudnice donosi nesumnjivu korist u situacijama kada \u017eeni treba:<\/p>\n\n\n\n\n\n\n

    • oja\u010dati mi\u0161i\u0107e bedara, me\u0111ice, trbuha, le\u0111a;<\/li>
    • smanjiti bolove u le\u0111ima i donjem dijelu le\u0111a, osloboditi napetost;<\/li>
    • normalizirati cirkulaciju u podru\u010dju male karlice;<\/li>
    • pobolj\u0161ati ravnote\u017eu;<\/li>
    • izvoditi Kegelove vje\u017ebe za razvoj mi\u0161i\u0107a vagine, koji igraju va\u017enu ulogu u poro\u0111ajnom procesu;<\/li>
    • ubrzati oporavak nakon poro\u0111aja genitalnih organa;<\/li>
    • pobolj\u0161ati pokretljivost zglobova kukova i ligamenata karlice;<\/li>
    • olak\u0161ati poro\u0111ajne kontrakcije.<\/li><\/ul>\n\n\n

      Osim toga, vje\u017ebe na fitballu za trudnice poma\u017eu da nau\u010dite kako se opustiti, izmjenjivati relaksaciju i mi\u0161i\u0107no optere\u0107enje za predstoje\u0107i poro\u0111aj. Mnoge trudnice preferiraju da prenesu trudni\u010dke kontrakcije upravo na fitballu. To znatno olak\u0161ava op\u0107e stanje trudnice, smanjuju\u0107i optere\u0107enje na ki\u010dmu i opu\u0161taju\u0107i mi\u0161i\u0107e dna karlice.<\/p>\n\n\n\n\n\n\n

      Kada se ne preporu\u010duje vje\u017ebanje na fitballu<\/strong><\/h3>\n\n\n\n\n\n\n

      Protivpoku\u0161aja vje\u017ebanja na fitness lopti za trudnice nema mnogo, ali ipak postoje. Stoga, prije nego \u0161to koristite za fizi\u010dku aktivnost, svakako se posavjetujte sa svojim ginekologom.<\/p>\n\n\n\n\n\n\n

      Fitness lopa, obavezno je potrebno konsultirati se s ginekologom koji vodi trudno\u0107u. Kod opasnosti od poba\u010daja, nesolventnosti cerviksa, pove\u0107anog tonusa materice, odre\u0111enih patologija razvoja i toka trudno\u0107e, gimnastika na lopti je obi\u010dno kontraindicirana.<\/p>\n\n\n\n\n\n\n

      Vje\u017ebe na fitness lopti za trudnice nisu po\u017eeljne kod dijagnosticiranih hroni\u010dnih bolesti unutra\u0161njih organa i mi\u0161i\u0107no-skeletnog sistema. Dakle, ako \u017eena nema ozbiljnih zdravstvenih problema koji su razlog za isklju\u010denje fizi\u010dkih napora i lije\u010dnik ne protivi ovakvom na\u010dinu vje\u017ebanja, mogu\u0107e je po\u010deti s aktivnostima na fitness lopti za trudnice.<\/p>\n\n\n\n\n\n\n

      Kompleks gimnasti\u010dkih vje\u017ebi na fitness lopti za trudnice<\/strong><\/h2>\n\n\n\n\n\n\n

      Fitnes s loptom za trudnice mo\u017ee se praktikovati od 1. tromjese\u010dja, pove\u0107avaju\u0107i intenzitet u 2. tromjese\u010dju i nastavljaju\u0107i vje\u017ebe sve do kraja 3. tromjese\u010dja.<\/p>\n\n\n\n\n\n\n

      Preporu\u010deni kompleksi mogu uklju\u010divati vje\u017ebe za razli\u010dite grupe mi\u0161i\u0107a.<\/p>\n\n\n\n\n\n\n

      Me\u0111u njima je gimnastika za donji dio le\u0111a i le\u0111a u sjede\u0107em polo\u017eaju na lopti:<\/p>\n\n\n\n\n\n\n

      • osloncem ruku na fitnes loptu, izvode se pokreti naprijed-nazad, lijevo-desno, kru\u017eni pokreti kukovima u smjeru kazaljke na satu i obrnuto – za opu\u0161tanje karli\u010dnih i lumbalnih mi\u0161i\u0107a u 3. tromjese\u010dju, smanjenje bolova tijekom kontrakcija, doprinosi pove\u0107anju elasti\u010dnosti grli\u0107a materice;<\/li>
      • \u0161iroko ra\u0161irenih nogu, rotacije trupa lijevo i desno s poku\u0161ajem da dosegnete prste suprotne noge za istezanje mi\u0161i\u0107a donjeg dijela le\u0111a.<\/li><\/ul>\n\n\n

        Mi\u0161i\u0107i grudi, ruku i nogu ja\u010daju se, ponavljaju\u0107i nekoliko puta s pauzama za odmor vje\u017ebe – stoje\u0107i, s loptom stisnutom ispred sebe u ispru\u017eenim rukama; sjede\u0107i na podu, maksimalno stisnuv\u0161i loptu koljenima.<\/p>\n\n\n\n\n\n\n

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

        Vje\u017ebe za ostale mi\u0161i\u0107ne grupe<\/strong><\/h3>\n\n\n\n\n\n\n

        Krajem prvog tromjese\u010dja, kao i tokom drugog tromjese\u010dja, mo\u017ee se uspje\u0161no vje\u017ebati na lopti za trudnice kako bi oja\u010dale mi\u0161i\u0107e ramena i ki\u010dmu. Za ovo, potrebno je stati ispred lopte, bez podizanja nogu s poda, nagnuti se i kotrljati loptu od sebe, a zatim vratiti, maksimalno iste\u017eu\u0107i mi\u0161i\u0107e ramenog pojasa, le\u0111a i ki\u010dme.<\/p>\n\n\n\n\n\n\n

        Pobolj\u0161anje istezanja bedara i ja\u010danje glutealnih mi\u0161i\u0107a, pokretljivoti zglobova je mogu\u0107e, ako se vje\u017eba sljede\u0107a gimnastika za trudnice na lopti.\u00a0<\/p>\n\n\n\n\n\n\n

        Osloniv\u0161i se grudima na loptu, ruke postaviti tako\u0111er tu i polo\u017eiti bradu na njih. Zatim, stoje\u0107i na koljenima, potrebno je naizmjeni\u010dno izvoditi udarce gore desnom i lijevom nogom. Amplituda udaraca pri tome treba biti maksimalno mogu\u0107a.<\/p>\n\n\n\n\n\n\n

        Vje\u017ebe za opu\u0161tanje<\/strong><\/h3>\n\n\n\n\n\n\n

        Za opu\u0161tanje, u sklop ve\u017ebi sa fitbolom za trudnice uklju\u010duju poziciju gdje sjedite na koljenima na podu i oslanjate se prsima na loptu. Da biste izveli ve\u017ebu, potrebno je obgrliti fitbol rukama, maksimalno opu\u0161taju\u0107i pritom mi\u0161i\u0107e le\u0111a i savijaju\u0107i se u le\u0111ima. Potpuno opu\u0161tanje slu\u017ei produbljivanju disanja, \u010dime se omogu\u0107ava dovod kisika u posteljicu i pobolj\u0161ava cirkulacija.<\/p>\n\n\n\n\n\n\n

        Ova situacija pozitivno uti\u010de na stanje fetusa. Takva poza poma\u017ee opu\u0161tanju izme\u0111u trudova, pru\u017eaju\u0107i napetim mi\u0161i\u0107ima kratkotrajan odmor. Ove vje\u0161tine opu\u0161tanja bit \u0107e vrlo korisne pri poro\u0111aju, jer je tijekom poro\u0111aja sposobnost opu\u0161tanja jednako va\u017ena kao i pravovremeno i pravilno napinjanje.<\/p>\n\n\n\n\n\n\n

        Kako odabrati fitbol<\/strong><\/h2>\n\n\n\n\n\n\n

        Klju\u010d za uspje\u0161ne vje\u017ebe na pilates lopti za trudnice le\u017ei u pravilnom izboru sportske opreme. Osnovni kriteriji za odabir su promjer lopte i visina \u017eene. Promjer lopte za trudnice visine do 150 cm ne bi trebao biti ve\u0107i od 45 cm, ako je visina u rasponu od 150-160 cm – 55 cm, a \u017eenama vi\u0161im od 165 cm odgovara lopta promjera 65 cm. Optimalna veli\u010dina lopte za trudnice se smatra ako, sjede\u0107i na njoj s koljenima savijenim pod pravim uglom, \u017eena potpuno postavlja stopala na pod.<\/p>\n\n\n\n\n\n\n

        Jednako va\u017ean parametar je i stupanj elasti\u010dnosti \u0161vicarske lopte, \u0161to se mo\u017ee procijeniti ako posko\u010dite sjede\u0107i na njoj. Treba je napuhati samo do veli\u010dine navedene na pakovanju kako se ne bi smanjila efikasnost vje\u017ebanja na pilates lopti za trudnice. Prakti\u010dnost pri izvo\u0111enju vje\u017ebi osigurava postojanje posebnih \u201erogova\u201c, zahvaljuju\u0107i kojima se lopta lako prenosi. Boja lopte treba biti po ukusu \u017eene.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Odr\u017eavanje dobre fizi\u010dke forme tokom svih devet mjeseci trudno\u0107e je veoma va\u017eno za svaku trudnicu. Me\u0111utim, biranje vje\u017ebanja u ovom periodu treba biti vrlo oprezno,…<\/p>\n","protected":false},"author":11,"featured_media":7639,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839,821],"tags":[],"class_list":["post-12899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nFitball za trudnice: indikacije, kontraindikacije, setovi vje\u017ebi<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe na fitballu su jedne od najkorisnijih za budu\u0107e majke koje \u0107e pomo\u0107i da se pripremi tijelo za predstoje\u0107i poro\u0111aj. 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