{"id":13298,"date":"2025-12-27T17:29:40","date_gmt":"2025-12-27T14:29:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=13183"},"modified":"2025-12-27T18:54:23","modified_gmt":"2025-12-27T15:54:23","slug":"10-vjezbi-3-tromjesecje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/10-vjezbi-3-tromjesecje\/","title":{"rendered":"10 najboljih laganih vje\u017ebi za trudnice u tre\u0107em tromjese\u010dju"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">U kasnijim fazama trudno\u0107e tijelo se mijenja posebno aktivno \u2013 te\u017ei\u0161te se pomi\u010de, optere\u0107enje na le\u0111a i noge raste, disanje postaje pli\u0107e. Kako biste ostali u formi i pripremili se za porod, va\u017eno je odr\u017eavati blagu fizi\u010dku aktivnost. Lagane <strong>vje\u017ebe za trudnice u 3. tromjese\u010dju<\/strong> (koje mo\u017eete prona\u0107i u na\u0161oj aplikaciji na 7 dana za samo 1 rublju) poma\u017eu u pobolj\u0161anju cirkulacije, ja\u010daju mi\u0161i\u0107e i smanjuju napetost bez rizika za mamu i bebu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111utim, sve aktivnosti prije <strong>pripreme za porod<\/strong> treba uskladiti s lije\u010dnikom. Upravo \u0107e stru\u010dnjak odrediti koji su pokreti sigurni uz va\u0161e zdravstveno stanje i u va\u0161em trenutnom stadiju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-posto-za\u0161to-je-va\u017eno-vje\u017ebati-u-tre\u0107em-tromjese\u010dju\"><strong>Za\u0161to je va\u017eno vje\u017ebati u tre\u0107em tromjese\u010dju<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U tre\u0107em trimestru \u017eena \u010desto osje\u0107a umor, oticanje, te\u017einu u nogama, vu\u010du\u0107i osje\u0107aj u donjem dijelu stomaka. Blage vje\u017ebe, umjerena <strong>fizi\u010dka aktivnost<\/strong>, poma\u017eu nje\u017eno ubla\u017eiti ove simptome. Nije rije\u010d o fitnesu u klasi\u010dnom smislu \u2013 naglasak je na istezanju, disanju i pobolj\u0161anju pokretljivosti zglobova.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Redovna aktivnost u ovom periodu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smanjuje rizik od bola u le\u0111ima i donjem dijelu le\u0111a;<\/li>\n\n\n\n<li>poma\u017ee tijelu da se pripremi za napor poro\u0111aja;<\/li>\n\n\n\n<li>pobolj\u0161ava san i raspolo\u017eenje;<\/li>\n\n\n\n<li>stimuli\u0161e metabolizam i spre\u010dava oticanje;<\/li>\n\n\n\n<li>odr\u017eava fleksibilnost tijela.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Glavno pravilo \u2013 nikakvi nagli pokreti. Ako se tokom vje\u017ebanja pojavi nelagodnost, umor ili vrtoglavica, bolje je napraviti pauzu i konsultovati se s ljekarom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043e\u0431\u0449\u0438\u0435-\u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438-\u043f\u0435\u0440\u0435\u0434-\u043d\u0430\u0447\u0430\u043b\u043e\u043c\"><strong>Op\u0107e preporuke prije po\u010detka<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prije treninga<\/strong> treba odabrati udobnu odje\u0107u koja ne ograni\u010dava pokrete. Prostorija bi trebala biti topla, ali ne zagu\u0161ljiva, a vje\u017ebe je bolje izvoditi nakon malog obroka &#8211; kako ne bi bilo osje\u0107aja gladi ili te\u017eine. Prostor treba biti siguran, bez klizavih povr\u0161ina i nepotrebnih predmeta, kako ni\u0161ta ne bi ometalo pokret. Mirna atmosfera i ugodna muzika pomo\u0107i \u0107e da se usredoto\u010dite i pretvorite trening u ugodan ritual brige o sebi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je tako\u0111er:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ne zadr\u017eavati dah;<\/li>\n\n\n\n<li>izvoditi glatke, smirene pokrete;<\/li>\n\n\n\n<li>pratiti kako se osje\u0107ate i provjeravati puls;<\/li>\n\n\n\n<li>po potrebi koristiti fitbol ili stolicu kao oslonac.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cak i lagana aktivnost u tre\u0107em tromjese\u010dju trudno\u0107e mo\u017ee zna\u010dajno pobolj\u0161ati op\u0161te stanje ako se radi redovno i s pa\u017enjom prema sebi. Takve blage aktivnosti ja\u010daju tijelo, pobolj\u0161avaju raspolo\u017eenje i smanjuju anksioznost prije poroda. Svaki pokret, izveden s ljubavlju i pa\u017enjom, poma\u017ee \u017eeni da se osje\u0107a sigurnom u svom tijelu i u harmoniji s bebom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-10-\u043b\u0435\u0433\u043a\u0438\u0445-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439-\u0434\u043b\u044f-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"><strong>10 laganih vje\u017ebi za trudnice<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U nastavku je primjer sigurnog kompleksa koji \u0107e pobolj\u0161ati zdravlje, dovesti do smanjenja o<strong>teklina i bolova u le\u0111ima.<\/strong> On odgovara ve\u0107ini \u017eena u kasnoj fazi trudno\u0107e, ali pri bilo kakvim sumnjama treba se konzultirati s lije\u010dnikom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prije po\u010detka, va\u017eno je posvetiti nekoliko minuta zagrijavanju \u2013 blagim naginjanjima i disanju kako biste pripremili tijelo za napor. Sve vje\u017ebe se izvode polako, bez \u017eurbe: pokreti trebaju donijeti u\u017eitak i osje\u0107aj lako\u0107e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako vje\u017ebate kod ku\u0107e, poku\u0161ajte odabrati prostrano mjesto i udobnu odje\u0107u koja ne ograni\u010dava tijelo. Pravilno osvjetljenje, \u010dist zrak i mirna muzika pomo\u0107i \u0107e vam da se usredoto\u010dite i pretvorite trening u trenutak brige o sebi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-\u043a\u0440\u0443\u0433\u043e\u0432\u044b\u0435-\u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f-\u043f\u043b\u0435\u0447\u0430\u043c\u0438\"><strong><em>1. Kru\u017eno kretanje ramenima<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ova jednostavna vje\u017eba poma\u017ee u uklanjanju napetosti iz gornjeg dijela le\u0111a i vrata.<br>Sjednite uspravno, spustite ruke uz tijelo, napravite nekoliko sporih krugova ramenima prema naprijed, a zatim nazad. Ponovite 10 puta u svakom smjeru.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Korisnost: opu\u0161ta mi\u0161i\u0107e vrata, pobolj\u0161ava dr\u017eanje, olak\u0161ava disanje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-\u043c\u044f\u0433\u043a\u0430\u044f-\u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430-\u0441\u043f\u0438\u043d\u044b\"><strong><em>2. Blago istezanje le\u0111a<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stanite na sve \u010detiri, dlanovi ispod ramena, koljena ispod zdjelice. Na udah polako savijte le\u0111a prema dolje, na izdah ih zaokru\u017eite. Ovo je jedna od najboljih vje\u017ebi za uklanjanje umora u donjem dijelu le\u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno: izbjegavajte duboka savijanja, kre\u0107ite se glatko, bez napora.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-podizanje-na-prste\"><strong><em>3. Podizanje na prste<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stanite uspravno, noge u \u0161irini ramena. Polako se podignite na prste i vratite se nazad. Mo\u017eete se dr\u017eati za zid ili naslon stolice. Ponovite 10\u201315 puta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Efekat: pobolj\u0161ava protok krvi, uklanja otok na nogama, ja\u010da mi\u0161i\u0107e lista.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-ja\u010danje-mi\u0161i\u0107a-zdjelice\"><strong><em>4. Ja\u010danje mi\u0161i\u0107a zdjelice<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sjednite na pilates loptu ili stolicu s uspravnim le\u0111ima. Na udah napnite mi\u0161i\u0107e me\u0111ice, kao da podi\u017eete zdjeli\u010dno dno od zdjelice prema grudima, zatim se opustite. Ponovite 10 puta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovu vje\u017ebu je va\u017eno raditi tokom trudno\u0107e, a posebno pred poro\u0111aj, kako bi se olak\u0161ao oporavak nakon.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-\u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430-\u0431\u043e\u043a\u043e\u0432\"><strong><em>5. Istezanje bokova<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sjede\u0107i ili stoje\u0107i, polako podignite ruku prema gore i nagnite se u stranu. Osjetite blago istezanje du\u017e bo\u010dne strane tijela. Ponovite na drugu stranu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rezultat: pobolj\u0161ava fleksibilnost, poma\u017ee u osloba\u0111anju napetosti u predjelu rebara i olak\u0161ava disanje kada je stomak pove\u0107an.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-\u043a\u0440\u0443\u0433\u0438-\u0442\u0430\u0437\u043e\u043c-\u043d\u0430-\u0444\u0438\u0442\u0431\u043e\u043b\u0435\"><strong><em>6. Krugovi kukovima na lopti<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ova vje\u017eba za trudnice u tre\u0107em tromjese\u010dju pobolj\u0161ava pokretljivost zglobova kuka. Sjede\u0107i na lopti, polako kru\u017eite kukovima lijevo i desno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plus: pobolj\u0161ava pokretljivost zglobova, ja\u010da mi\u0161i\u0107e le\u0111a i karlice, doprinosi pravilnom polo\u017eaju bebe.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-\u043a\u043e\u0448\u043a\u0430-\u0441-\u043e\u043f\u043e\u0440\u043e\u0439-\u043d\u0430-\u0444\u0438\u0442\u0431\u043e\u043b\"><strong><em>7. \u201eMa\u010dka\u201c s osloncem na lopti<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stanite na koljena ispred lopte, oslonite se na nju podlakticama. Na udah zaoblite le\u0111a, na izdah se nje\u017eno savijte, bez stvaranja pritiska na stomak. Ponovite 8\u201310 puta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ova vje\u017eba rastere\u0107uje donji dio le\u0111a, pobolj\u0161ava pokretljivost ki\u010dme i poma\u017ee u odr\u017eavanju ugodnog polo\u017eaja tijela tokom trudno\u0107e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-\u043f\u043e\u043b\u0443\u043c\u043e\u0441\u0442\"><strong><em>8. Polumost<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lezite na le\u0111a, savijte noge u koljenima, stopala na podu. Na udah polako podignite kukove, iste\u017eu\u0107i se za koljenima dijagonalno naprijed i gore, na izdisaju spustite. Izvodite pokret nje\u017eno, bez trzanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ova aktivnost ja\u010da gluteuse i mi\u0161i\u0107e le\u0111a, pobolj\u0161ava cirkulaciju u zdjelici i priprema tijelo za poro\u0111aj. Ako postane te\u0161ko le\u017eati na le\u0111ima, vje\u017ebu mo\u017eete izvoditi sjede\u0107i na fitbolu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-9-\u0431\u043e\u043a\u043e\u0432\u044b\u0435-\u043c\u0430\u0445\u0438-\u043d\u043e\u0433\u0430\u043c\u0438\"><strong><em>9. Bo\u010dni zamasi nogama<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stanite pored zida, dr\u017ee\u0107i se za oslonac. Na udah podignite nogu u stranu, na izdisaju spustite. Uradite po 8 ponavljanja na svaku nogu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovo je jedna od najefikasnijih vje\u017ebi u tre\u0107em tromjese\u010dju \u2013 ja\u010da noge, pobolj\u0161ava koordinaciju i poma\u017ee u odr\u017eavanju ravnote\u017ee.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-10-opu\u0161tanje-i-disanje\"><strong><em>10. Opu\u0161tanje i disanje<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Legnite na bok, stavite jastuk izme\u0111u nogu i ispod stomaka, ruke uz tijelo. Udahnite i izdahnite duboko 5\u20136 puta, fokusirajte se na opu\u0161tanje mi\u0161i\u0107a lica i ramena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ova aktivnost zavr\u0161ava trening, ove <strong>sigurne vje\u017ebe tokom trudno\u0107e <\/strong>smiruju napetost i umiruju disanje. Oni pripremaju psihu za poro\u0111aj, poma\u017eu\u0107i o\u010duvati smirenost i samopouzdanje.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-koliko-\u010desto-se-mo\u017ee-vje\u017ebati\"><strong>Koliko \u010desto se mo\u017ee vje\u017ebati<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U tre\u0107em tromjese\u010dju trudno\u0107e optere\u0107enje treba biti umjereno. Optimalno je 3\u20134 puta sedmi\u010dno po 20\u201330 minuta. Glavno nije intenzitet, ve\u0107 redovnost i udobnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tokom vje\u017ebanja oslu\u0161kujte tijelo: ako se pojavi osje\u0107aj pritiska, kratko\u0107a daha, bol u donjem dijelu le\u0111a ili stomaku \u2013 stanite. U ovim mjesecima va\u017eno je ne broj ponavljanja, ve\u0107 osje\u0107aj lako\u0107e nakon treninga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prije nego \u0161to zapo\u010dnete bilo koji kompleks, preporu\u010duje se da sve razgovarate s ljekarom. Samo on mo\u017ee procijeniti osobitosti va\u0161eg stanja i savjetovati koja vje\u017ebe mo\u017eete uklju\u010diti, a koje treba isklju\u010diti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vje\u017ebe-nakon-treninga\"><strong>Vje\u017ebe nakon treninga<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon svake aktivnosti, trebali biste posvetiti 3-5 minuta istezanju i disanju. Takvi mirni pokreti omogu\u0107avaju srcu da obnovi svoj normalni ritam i daju mi\u0161i\u0107ima mogu\u0107nost da se opuste. Osim toga, nekoliko minuta ti\u0161ine poma\u017ee emocionalno zavr\u0161iti trening i osjetiti unutra\u0161nju ravnote\u017eu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobre opcije:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podizanje ruku prema gore uz duboki udisaj i lagani izdisaj.<\/li>\n\n\n\n<li>Spori krugovi ramenima.<\/li>\n\n\n\n<li>Naginjanje glave desno i lijevo za opu\u0161tanje vrata.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ovi jednostavni pokreti korisni su ne samo tokom trudno\u0107e, ve\u0107 i nakon poro\u0111aja, kada se tijelo oporavlja i vra\u0107a tonus. Oni blago aktiviraju zglobove, pobolj\u0161avaju fleksibilnost i ubrzavaju metabolizam. Takav pristup \u010dini povratak aktivnosti sigurnim i prirodnim, poma\u017eu\u0107i \u017eeni da se osje\u0107a sigurno i lagano svaki dan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0161to-je-va\u017eno-zapamtiti\"><strong>\u0160to je va\u017eno zapamtiti<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U posljednjim mjesecima trudno\u0107e tijelo je posebno osjetljivo, stoga vje\u017ebe trebaju biti ugodne, a ne iscrpljuju\u0107e.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ako tokom vje\u017ebi osjetite slabost, vrtoglavicu ili te\u017einu u nogama \u2013 odmorite se.<\/li>\n\n\n\n<li>U ovom periodu va\u017eno je slu\u0161ati svoje tijelo i dopustiti si usporavanje kada je potrebno.<\/li>\n\n\n\n<li>Svaki pokret treba biti usmjeren na podr\u0161ku, a ne na prevladavanje, jer upravo smirenost poma\u017ee u o\u010duvanju snage za porod.<\/li>\n\n\n\n<li>Nemojte se uspore\u0111ivati s drugim \u017eenama: svaka trudno\u0107a je jedinstvena, a ono \u0161to je lako za jednu, mo\u017ee biti previ\u0161e za drugu. Bolje je kretati se svojim tempom, s ljubavlju prema sebi i obra\u0107aju\u0107i pa\u017enju na signale svog tijela.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Takva svjesnost smanjuje stres i poma\u017ee u izgradnji povjerenja u vlastito tijelo. Upravo se u tom stanju oblikuje sigurnost i unutarnji resurs, koji su potrebni budu\u0107oj mami.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fizi\u010dka aktivnost tokom trudno\u0107e zahtijeva posebnu pa\u017enju na detalje. \u010cak i jednostavne vje\u017ebe postaju sigurne tek kada se stvore pravi uvjeti &#8211; ugodnost, svje\u017e zrak i stabilan polo\u017eaj tijela. Nekoliko osnovnih pravila pomo\u0107i \u0107e izbje\u0107i ozljede i u\u010diniti da svaki trening bude zaista koristan.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izbjegavajte klizave povr\u0161ine i usku odje\u0107u.<\/li>\n\n\n\n<li>Di\u0161ite ravnomjerno, nemojte zadr\u017eavati dah.<\/li>\n\n\n\n<li>Ne radite vje\u017ebe le\u017ee\u0107i na le\u0111ima ako je trudno\u0107a starija od 30 tjedana.<\/li>\n\n\n\n<li>Prostorija treba biti prozra\u010dena, a temperatura \u2013 ugodna.<\/li>\n\n\n\n<li>Uvijek po\u010dnite sa zagrijavanjem i zavr\u0161ite laganim istezanjem.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ako ste u dilemi, mo\u017eete se prijaviti na \u010dasove u specijalizovanom studiju za trudnice. Tamo \u0107e instruktori odabrati odgovaraju\u0107e optere\u0107enje i pokazati kako pravilno izvesti svaki pokret.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0433\u0434\u0435-\u043d\u0430\u0439\u0442\u0438-\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0443-\u0438-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0443-\u0434\u043b\u044f-\u0434\u043e\u043c\u0430\"><strong>Gdje prona\u0107i podr\u0161ku i program za ku\u0107u<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Treninge mo\u017eete planirati sami, ali je prikladnije koristiti moderne online platforme. Na stranici <a href=\"https:\/\/momslab.app\/ru\/\">MomsLab<\/a> su sabrani programi za trudnice po tromjese\u010djima, upute o tehnici, preporuke za ishranu i oporavak nakon poro\u0111aja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Servis poma\u017ee da se prijavite za online konsultaciju, prona\u0111ete bezbjedne treninge, vodite dnevnik blagostanja i pratite promjene na tijelu.<br>Ovo je idealno rje\u0161enje za one koje \u017eele ostati aktivne, ali stavljaju akcenat na bezbjednost i brigu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/momslab.app\/ru\/\">MomsLab<\/a> nije samo web stranica, nego zajednica budu\u0107ih majki, gdje mo\u017eete dobiti podr\u0161ku, postavljati pitanja stru\u010dnjacima i nau\u010diti kako blagim putem ja\u010dati svoje zdravlje tokom trudno\u0107e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0437\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435\"><strong>Zaklju\u010dak<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U tre\u0107em tromjese\u010dju trudno\u0107e fizi\u010dka aktivnost poma\u017ee da se osje\u0107ate lak\u0161e, ja\u010da mi\u0161i\u0107e le\u0111a i nogu, pobolj\u0161ava dr\u017eanje tijela i priprema tijelo za poro\u0111aj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najva\u017enije je pristupiti vje\u017ebama svjesno, s pa\u017enjom prema svom stanju. Lako\u0107a, redovitost i dobrota prema sebi su najbolji recept za zdravlje budu\u0107e mame i njenog djeteta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cak i kratka vje\u017eba mo\u017ee promijeniti raspolo\u017eenje i donijeti osje\u0107aj unutra\u0161njeg mira. Postepeno tijelo postaje fleksibilnije i spremnije reaguje, a disanje postaje ujedna\u010deno i samopouzdano. Takvi mali koraci poma\u017eu ne samo odr\u017eavati kondiciju, ve\u0107 i osje\u0107ati povezanost sa vlastitim tijelom i budu\u0107im djetetom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>U kasnijim fazama trudno\u0107e tijelo se mijenja posebno aktivno \u2013 te\u017ei\u0161te se pomi\u010de, optere\u0107enje na le\u0111a i noge raste, disanje postaje pli\u0107e. Kako biste ostali&#8230;<\/p>\n","protected":false},"author":15,"featured_media":13184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839],"tags":[],"class_list":["post-13298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trudnoca-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>10 sigurnih vje\u017ebi za trudnice u tre\u0107em trimestru: priprema za porod<\/title>\n<meta name=\"description\" content=\"Komplet vje\u017ebi koji poma\u017ee smanjiti oticanje, oja\u010dati mi\u0161i\u0107e i pripremiti se za porod. 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