{"id":12907,"date":"2021-12-02T13:07:35","date_gmt":"2021-12-02T10:07:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=2856"},"modified":"2025-06-17T09:08:54","modified_gmt":"2025-06-17T06:08:54","slug":"fitnes-za-trudnice-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/fitnes-za-trudnice-2\/","title":{"rendered":"Fitnes za trudnice: koje aktivnosti su preporu\u010dene, benefiti i kontraindikacije"},"content":{"rendered":"\n
Umjerena fizi\u010dka aktivnost u trudno\u0107i je korisna i va\u017ena za uspje\u0161no no\u0161enje budu\u0107e bebe i pripremu za pravovremeni i uspje\u0161an poro\u0111aj. Potrebno je odabrati onu vrstu aktivnosti koja ne\u0107e ugroziti zdravlje trudnice i njenog budu\u0107eg djeteta, ne\u0107e izazvati spontani poba\u010daj ili razvojne patologije fetusa. <\/p>\n\n\n\n
Jedan od na\u010dina da pripremite tijelo za nadolaze\u0107i porod i odr\u017eite mi\u0161i\u0107e tijela u tonusu je fitnes za trudnice. Daleko su pro\u0161li dani kada se smatralo da \u017eene u ovom stanju ne smiju imati bilo kakvo optere\u0107enje i fizi\u010dke vje\u017ebe. Dana\u0161nja medicina nagla\u0161ava da trudno\u0107a nije bolest, ve\u0107 posebno stanje \u017eenskog organizma, koje ne samo da ne bi trebalo mijenjati njene zdrave navike i na\u010din \u017eivota, ve\u0107 mo\u017ee i doprinijeti ja\u010danju njenog zdravlja.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Koristi fitnesa za trudnice<\/strong><\/h2>\n\n\n\n
Jedna od vrsta aktivnosti preporu\u010denih budu\u0107im mamama je fitnes za trudnice. Njegova korist za \u017eene u ovom stanju je o\u010digledna \u2013 vje\u017ebe pobolj\u0161avaju metaboli\u010dke procese, normalizuju kardiovaskularnu aktivnost, disanje, pove\u0107avaju fizi\u010dke sposobnosti. Me\u0111u glavne prednosti ovih aktivnosti mo\u017ee se ubrojiti pobolj\u0161anje:<\/p>\n\n\n\n
\n
rada sistema za varenje \u2013 nelagodnost u stomaku, nadutost \u0107e postati pro\u0161lost, smanji\u0107e se rizik od zatvora;<\/li>\n\n\n\n
vodnog balansa, \u0161to \u0107e omogu\u0107iti da zaboravite na oticanje;<\/li>\n\n\n\n
regeneracije ko\u017ee \u2013 strije nakon poro\u0111aja su malo vjerovatne uz redovne fizi\u010dke vje\u017ebe.<\/li>\n<\/ul>\n\n\n\n
Osim toga, trudnicama prolaze bolovi u donjem dijelu le\u0111a, pospanost, pobolj\u0161ava se koordinacija pokreta, a vje\u017ebe su odli\u010dna prevencija protiv pro\u0161irenih vena. Poro\u0111aji kod takvih \u017eena obi\u010dno prolaze bez carskog reza. Me\u0111utim, dozvolu za vje\u017ebe za trudnice mo\u017ee dati samo ljekar.<\/p>\n\n\n\n
Kontraindikacije za fitness tokom trudno\u0107e<\/strong><\/h2>\n\n\n\n
Iako fitness tokom trudno\u0107e ima mnogo pozitivnih aspekata, \u017eena treba znati da postoje kontraindikacije. Neophodno je konzultirati se sa ljekarom, posebno ako trudnica ima dijagnozu, na primjer, aritmije, anemije, dijabetesa. Prepreke mogu uklju\u010divati:<\/p>\n\n\n\n
\n
polihidramnion;<\/li>\n\n\n\n
placenta previa;<\/li>\n\n\n\n
vi\u0161estruka trudno\u0107a u tre\u0107em tromjese\u010dju;<\/li>\n\n\n\n
Premr\u0161ave ili prekomjerno pune \u017eene koje pate od manje aritmije i one koje imaju manja krvarenja u prvom tromjese\u010dju mogu se baviti fitnesom. Prije vje\u017ebanja treba se posavjetovati s lije\u010dnikom i dobiti detaljne upute od trenera koji radi isklju\u010divo s budu\u0107im mamama.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Najbolje vrste fitnesa tokom trudno\u0107e<\/strong><\/h2>\n\n\n\n
Vje\u017ebanje tokom trudno\u0107e treba pru\u017eati \u017eeni zadovoljstvo. Plivanje, na primjer, preporu\u010duje se u bilo kojem tromjese\u010dju trudno\u0107e. Dok se trudnica nalazi u vodi i izvodi pliva\u010dke pokrete, javlja se osje\u0107aj lako\u0107e u tijelu, jer voda smanjuje prekomjerna optere\u0107enja na ligamente i krvne \u017eile. Dobri izbori fitnes aktivnosti za trudnice su i joga, budu\u0107i da su uobi\u010dajeno uklju\u010dene meditacije i vje\u017ebe disanja. <\/p>\n\n\n\n
Takav skup aktivnosti dovodi do toga da se krvotok stabilizuje, pobolj\u0161ava stanje mi\u0161i\u0107a le\u0111a, i dovodi do aktivnog zasi\u0107enja cijelog organizma budu\u0107e mame kiseonikom. Va\u017ean faktor je obuka za kontrolu mi\u0161i\u0107a uz pomo\u0107 ovakvih aktivnosti, \u0161to \u0107e biti vrlo korisno tokom poro\u0111aja. Pilates je tako\u0111er odli\u010dan za trudnice jer poma\u017ee ja\u010danju mi\u0161i\u0107a stomaka, zdjelice i le\u0111a, i omogu\u0107ava koncentraciju na vlastito tijelo.<\/p>\n\n\n\n
Koje vje\u017ebe za trudnice raditi u razli\u010ditim trimestrima<\/strong><\/h2>\n\n\n\n
Fitnes za trudnice u razli\u010ditim fazama trudno\u0107e ima svoje specifi\u010dnosti.<\/p>\n\n\n\n
S fizi\u010dkim optere\u0107enjem i razli\u010ditim aktivnostima treba biti posebno pa\u017eljiv i oprezan u ranim fazama. To je zbog toga \u0161to u prvom trimestru embrion poku\u0161ava da se pri\u010dvrsti za sluznicu materice. <\/p>\n\n\n\n
U ovom periodu, uprkos tome \u0161to stomak jo\u0161 uvijek ne po\u010dinje da se pove\u0107ava, nije preporu\u010dljivo baviti se fitnessom za trudnice i optere\u0107ivati tijelo napornim aktivnostima. Na ovoj fazi trudno\u0107e, idealne vje\u017ebe su one koje su usmjerene na ja\u010danje kukova. Dobro rje\u0161enje bi bilo baviti se vje\u017ebama disanja ili vje\u017ebama koje ja\u010daju grudne mi\u0161i\u0107e. Ovo je vrijeme kada postoji rizik od mogu\u0107eg spontanog poba\u010daja, stoga je tokom prenatalnih fitness treninga potrebno raditi vje\u017ebe u smirenom i opu\u0161tenom tempu, bez prevelikog naprezanja.<\/p>\n\n\n\n
Drugo tromjese\u010dje: \u0161ta je dozvoljeno<\/strong><\/h3>\n\n\n\n
Drugi trimestar je najbolje vrijeme tokom cijele trudno\u0107e. Trbuh se nije mnogo pove\u0107ao, mu\u010dnina je uglavnom nestala, a \u017eena se navikla na promjene u tijelu i mo\u017ee se bez mnogo brige posvetiti unapre\u0111ivanju svog stalno mijenjaju\u0107eg tijela. U drugom trimestru trudnica mo\u017ee pove\u0107ati fizi\u010dku aktivnost, fokusiraju\u0107i se na vje\u017ebe koje su usmjerene na razvijanje i ja\u010danje mi\u0161i\u0107a kukova. <\/p>\n\n\n\n
U ovom periodu \u017eena mo\u017ee i\u0107i u fitness klub ili vje\u017ebati za trudnice kod ku\u0107e. Prva opcija je po\u017eeljnija jer pru\u017ea mogu\u0107nost u\u010denja posebnih vje\u017ebi pod stru\u010dnim vodstvom iskusnih trenera. Kori\u0161tenje pojasa \u0107e pomo\u0107i u smanjenju optere\u0107enja na ki\u010dmu. Vje\u017ebe se izvode ne na le\u0111ima, ve\u0107 na boku, jer u prvom slu\u010daju dolazi do smanjenja pristupa kisika fetusu. <\/p>\n\n\n\n<\/figure>\n\n\n\n
Tre\u0107i trimestar: na \u0161ta obratiti pa\u017enju<\/strong><\/h3>\n\n\n\n
U 3. trimestru situacija s fitnesom tokom trudno\u0107e se mijenja. To je zbog toga \u0161to dolazi do zna\u010dajnog pove\u0107anja stomaka u posljednjim mjesecima trudno\u0107e. U ovom periodu, ove promjene u figuri \u017eene su razlog za posebnu pa\u017enju posve\u0107enu izvo\u0111enju vje\u017ebi usmjerenih na ja\u010danje mi\u0161i\u0107a ruku, grudi i bedara. Bez obzira na vrstu fitnesa za trudnice kojom se bavi \u017eena u ovom trenutku, va\u017eno je izvoditi vje\u017ebe koje \u0107e doprinositi smanjenju optere\u0107enja na ki\u010dmu i opu\u0161tanju mi\u0161i\u0107a le\u0111a. <\/p>\n\n\n\n
Najbolje rje\u0161enje je akvaaerobik. Ovaj tip fitnesa za trudnice omogu\u0107ava pravilno uspostavljanje re\u017eima disanja i pripremu tijela za predstoje\u0107i porod. Uo\u010di poro\u0111aja ne treba se previ\u0161e naprezati, potrebno je smanjiti intenzitet bilo kakvih fizi\u010dkih aktivnosti.<\/p>\n\n\n\n
Kada prestati s vje\u017ebanjem<\/strong><\/h2>\n\n\n\n
Ako se fitnes za trudnice odvija u klubu pod vodstvom iskusnog i kvalifikovanog trenera koji se specijalizuje za treninge budu\u0107ih majki, a u slu\u010daju da je zdravstveno stanje \u017eene pod budnim okom ginekologa koji vodi trudno\u0107u, takve aktivnosti se ne moraju prekidati sve do posljednjeg mjeseca trudno\u0107e. \u017denu obi\u010dno na prekidanje aktivnosti natjera zna\u010dajno uve\u0107an stomak u tom periodu, kao i strah od izazivanja preranog poro\u0111aja, posebno ako \u017eena vje\u017eba samostalno kod ku\u0107e. Pri posjetama bazenu radi akvaaerobika ili plivanja, lije\u010dnik \u0107e savjetovati prestanak takvih aktivnosti. Ovo je zbog toga \u0161to sluzna barijera koja ote\u017eava prodor bakterija u matericu ve\u0107 po\u010dinje da se odvaja, \u0161to mo\u017ee dovesti do infekcije ploda.<\/p>\n","protected":false},"excerpt":{"rendered":"
Umjerena fizi\u010dka aktivnost u trudno\u0107i je korisna i va\u017ena za uspje\u0161no no\u0161enje budu\u0107e bebe i pripremu za pravovremeni i uspje\u0161an poro\u0111aj. Potrebno je odabrati onu…<\/p>\n","protected":false},"author":11,"featured_media":7673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839,821],"tags":[],"class_list":["post-12907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\n
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