{"id":13344,"date":"2025-12-27T17:42:10","date_gmt":"2025-12-27T14:42:10","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=13189"},"modified":"2025-12-27T19:00:51","modified_gmt":"2025-12-27T16:00:51","slug":"vjezbe-za-mrsavljenje-tokom-trudnoce","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-mrsavljenje-tokom-trudnoce\/","title":{"rendered":"Da li vje\u017ebe za mr\u0161avljenje poma\u017eu tokom trudno\u0107e"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Trudno\u0107a je prirodan fiziolo\u0161ki period kada se \u017eensko tijelo prilago\u0111ava kako bi osiguralo razvoj ploda. Te\u017eina se pove\u0107ava zbog rasta materice, posteljice, teku\u0107ine i masnih naslaga. Ove promjene su va\u017ene za zdravlje djeteta i majke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poku\u0161aji aktivnog smanjenja te\u017eine tokom trudno\u0107e su opasni. Nedostatak hranjivih tvari mo\u017ee dovesti do usporavanja rasta ploda, poreme\u0107aja rada kardiovaskularnog i nervnog sistema. Ljekari nagla\u0161avaju: vje\u017ebe za mr\u0161avljenje za trudnice ne bi trebale imati cilj smanjenje tjelesne te\u017eine, ve\u0107 samo odr\u017eavanje tonusa i zdravlja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Va\u017eno! <\/strong>\u010cak i umjereno ograni\u010denje kalorija ili intenzivne aktivnosti mogu izazvati stres, pove\u0107ati pritisak i pove\u0107ati rizik od komplikacija.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-prednosti-fizi\u010dkih-vje\u017ebi-tokom-trudno\u0107e\">Prednosti fizi\u010dkih vje\u017ebi tokom trudno\u0107e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Redovna fizi\u010dka aktivnost pobolj\u0161ava cirkulaciju i rad respiratornog sistema. Vje\u017ebe ja\u010daju mi\u0161i\u0107e le\u0111a i zdjeli\u010dnog dna, \u0161to poma\u017ee u pravilnoj<strong> pripremi za poro\u0111aj putem fizi\u010dke aktivnosti.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Glavne prednosti treninga:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>normalizacija te\u017eine i kontrola dobivanja mase;<br><\/li>\n\n\n\n<li>pobolj\u0161anje osje\u0107anja i raspolo\u017eenja;<br><\/li>\n\n\n\n<li>prevencija bolova u le\u0111ima i donjem dijelu le\u0111a;<br><\/li>\n\n\n\n<li>odr\u017eavanje fleksibilnosti i ravnote\u017ee;<br><\/li>\n\n\n\n<li>smanjenje rizika od gestacijskog dijabetesa i varikoze.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Fitness za trudnice poma\u017ee \u017eeni da se osje\u0107a aktivno i samouvjereno u bilo kojem tromjese\u010dju. Takve aktivnosti pobolj\u0161avaju metabolizam i doprinose zdravom razvoju bebe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u0435-\u0432\u0438\u0434\u044b-\u0441\u043f\u043e\u0440\u0442\u0430-\u0434\u043b\u044f-\u0431\u0443\u0434\u0443\u0449\u0438\u0445-\u043c\u0430\u043c\">Sigurni sportovi za budu\u0107e mame<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe za mr\u0161avljenje za trudnice trebaju biti sigurne i umjerene. Optimalne opcije ovise o terminu i zdravstvenom stanju, ali lije\u010dnici naj\u010de\u0161\u0107e preporu\u010duju:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Vrsta aktivnosti<\/td><td>Koristi za tijelo<\/td><td>Posebnosti<\/td><\/tr><tr><td>Hodanje<\/td><td>Ja\u010da mi\u0161i\u0107e nogu i le\u0111a, pobolj\u0161ava cirkulaciju<\/td><td>Mo\u017eete praktikovati svakodnevno po 30 minuta<\/td><\/tr><tr><td>Plivanje<\/td><td>Smanjuje optere\u0107enje s le\u0111a i zglobova<\/td><td>Posebno korisno u tre\u0107em tromjese\u010dju<\/td><\/tr><tr><td>Joga za trudnice<\/td><td>Pobolj\u0161ava disanje, opu\u0161ta mi\u0161i\u0107e zdjelice<\/td><td>Izbjegavajte polo\u017eaje le\u017ee\u0107i na stomaku<\/td><\/tr><tr><td>Pilates za trudnice<\/td><td>Ja\u010da mi\u0161i\u0107e jezgre i dna zdjelice, pobolj\u0161ava dr\u017eanje<\/td><td>Mo\u017ee i trebalo bi raditi posebno prilago\u0111eni pilates za trudnice u bilo kojem tromjese\u010dju uz odsustvo kontraindikacija i uz odobrenje lije\u010dnika<\/td><\/tr><tr><td>Akvafitnes<\/td><td>Trenira kardiovaskularni sistem<\/td><td>Minimalan rizik od povreda<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sigurni sportovi tokom trudno\u0107e<\/strong>, kao \u0161to su vje\u017ebe u vodi, su posebno korisni: omogu\u0107avaju sigurno ja\u010danje mi\u0161i\u0107a, pobolj\u0161avaju tonus i doprinose ugodnom snu. <strong>Joga i pilates za trudnice<\/strong> nisu samo sigurni, ve\u0107 se preporu\u010duju za odr\u017eavanje mi\u0161i\u0107a karlice, le\u0111a i dr\u017eanja, uz odobrenje ljekara.<em>&nbsp;<\/em><\/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\u043e-\u043f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u044e-\u0434\u043b\u044f-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445-\u0436\u0435\u043d\u0449\u0438\u043d\">Op\u0107e preporuke za mr\u0161avljenje trudnica<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u017delja budu\u0107e majke da ostane u formi je prirodna. Me\u0111utim, mr\u0161avljenje tokom trudno\u0107e treba biti oprezno. Glavni cilj je kontrola dobivanja te\u017eine, a ne njezino smanjenje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435-\u043f\u0438\u0442\u0430\u043d\u0438\u0435\"><strong>Pravilna ishrana<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Osnova zdravlja je uravnote\u017eena ishrana.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vi\u0161e povr\u0107a i vo\u0107a \u2014 vlakna pobolj\u0161avaju probavu.<br><\/li>\n\n\n\n<li>Proteini \u2014 riba, meso, mahunarke za mi\u0161i\u0107e i plod.<br><\/li>\n\n\n\n<li>Slo\u017eeni ugljeni hidrati \u2014 ka\u0161e, integralni hljeb.<br><\/li>\n\n\n\n<li>Minimiziranje slatki\u0161a i masne hrane.<br><\/li>\n\n\n\n<li>Hrana u manjim obrocima, 5\u20136 puta dnevno.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ovakav re\u017eim poma\u017ee izbje\u0107i prejedanje i odr\u017eati nivo energije.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Va\u017eno!<\/strong> Dijetu je potrebno uskladiti s ljekarom ili nutricionistom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-umjerena-aktivnost\"><strong>Umjerena aktivnost<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za kontrolu te\u017eine dovoljni su laki treninzi: hodanje, joga, istezanje, vje\u017ebe u vodi. Treninzi od 20\u201330 minuta 3 puta sedmi\u010dno poma\u017eu oja\u010dati mi\u0161i\u0107e i pobolj\u0161ati op\u0107e stanje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-voda-i-san\"><strong>Voda i san<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Piti 1,5\u20132 litra \u010diste vode dnevno (ako nema otoka). Kvalitetan san od 8\u20139 sati odr\u017eava hormonsku ravnote\u017eu i smanjuje stres.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-emocije-i-stres\"><strong>Emocije i stres<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pretjerano jedenje je \u010desto povezano sa stresom. Korisne su \u0161etnje, tehnike disanja, komuniciranje s bli\u017enjima. Ako anksioznost ometa kontrolisanje ishrane \u2014 treba se posavjetovati s ljekarom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-sta-ne-raditi\"><strong>\u0160ta ne raditi<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gladovati i pridr\u017eavati se strogih dijeta;<br><\/li>\n\n\n\n<li>uzimati pilule za mr\u0161avljenje ili sagorjeva\u010de masti;<br><\/li>\n\n\n\n<li>baviti se intenzivnim kardio ili skakanjem;<br><\/li>\n\n\n\n<li>posje\u0107ivati saune i banje za \u201esagorijevanje masti\u201d.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Takvi metodi su opasni za majku i bebu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-kako-se-baviti-sportom-u-razli\u010ditim-trimestrima-trudno\u0107e\">Kako se baviti sportom u razli\u010ditim trimestrima trudno\u0107e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Svaki trimestar zahtijeva individualni pristup. Optere\u0107enje treba mijenjati zajedno s tijelom \u017eene.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-prvi-trimestar-1-13-sedmica\"><strong>Prvi trimestar (1\u201313 sedmica)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom periodu organizam se prilago\u0111ava novom hormonskom sistemu. Mogu\u0107a je slabost, mu\u010dnina, oscilacije pritiska.<br><strong>Preporuke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izbjegavati pregrijavanje i intenzivne kardio-treninge;<br><\/li>\n\n\n\n<li>dati prednost laganim vje\u017ebama, istezanjima i vje\u017ebama disanja;<br><\/li>\n\n\n\n<li>po\u010deti trening samo nakon konsultacije s lije\u010dnikom;<br><\/li>\n\n\n\n<li>posvetiti pa\u017enju pravilnom dr\u017eanju i opu\u0161tanju donjeg dijela le\u0111a.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Primjer kompleksa: lagana \u0161etnja, vje\u017ebe za istezanje le\u0111a, disanje trbuhom, plivanje u ugodnoj vodi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u0432\u0442\u043e\u0440\u043e\u0439-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440-14-27-\u043d\u0435\u0434\u0435\u043b\u044f\"><strong>Drugo tromjese\u010dje (14\u201327 sedmica)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sredina trudno\u0107e je idealno vrijeme za <strong>tjelesnu aktivnost tokom trudno\u0107e<\/strong>. Tijelo se ve\u0107 prilagodilo, osje\u0107anje se pobolj\u0161ava.<br><strong>Preporuke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dodati lagani fitnes, jogu, pilates za trudnice;<br><\/li>\n\n\n\n<li>vje\u017ebati 3\u20134 puta sedmi\u010dno po 30 minuta;<br><\/li>\n\n\n\n<li>ja\u010dati mi\u0161i\u0107e karlice, le\u0111a i kukova;<br><\/li>\n\n\n\n<li>izbjegavati vje\u017ebe le\u017ee\u0107i na stomaku.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Korisno je raditi nagibe, kru\u017ene pokrete karlicom, vje\u017ebu &#8220;ma\u010dka&#8221;, plivanje na le\u0111ima. One podr\u017eavaju fleksibilnost ki\u010dme i pobolj\u0161avaju protok krvi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u0442\u0440\u0435\u0442\u0438\u0439-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440-28-40-\u043d\u0435\u0434\u0435\u043b\u044f\"><strong>Tre\u0107e tromjese\u010dje (28\u201340 sedmica)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">U posljednjim mjesecima optere\u0107enje treba smanjivati. Te\u017ei\u0161te se pomjera, raste pritisak na ki\u010dmu i noge. <strong>Preporuke:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>raditi samo sigurne vje\u017ebe za trudnice po trimestrima \u2014 sjede\u0107i ili stoje\u0107i;<br><\/li>\n\n\n\n<li>izbjegavati skakanje i pretklone naprijed;<br><\/li>\n\n\n\n<li>koristiti oslonce (stolica, fitball);<br><\/li>\n\n\n\n<li>uklju\u010diti vje\u017ebe disanja, istezanje i Kegelove vje\u017ebe;<br><\/li>\n\n\n\n<li>poslije 36. sedmice \u2014 samo lagane \u0161etnje i vje\u017ebe za opu\u0161tanje.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Takvi treninzi podr\u017eavaju mi\u0161i\u0107e zdjelice, smanjuju oticanje i pripremaju tijelo za porod.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043a\u0430\u043a-\u0432\u044b\u0431\u0440\u0430\u0442\u044c-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0443-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a\">Kako odabrati program treninga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prije nego \u0161to po\u010dne s vje\u017ebanjem, trudnica treba konsultovati ginekologa ili lije\u010dnika fizikalne terapije. Svaki program se odabire individualno, uzimaju\u0107i u obzir trimestar i zdravstveno stanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Glavne preporuke:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Po\u010deti s laganim vje\u017ebama \u2014 istezanje, vje\u017ebe disanja, plivanje.<br><\/li>\n\n\n\n<li>Trenirati 3 puta sedmi\u010dno po 20\u201340 minuta.<br><\/li>\n\n\n\n<li>Pratiti puls: ne vi\u0161e od 140 otkucaja u minuti.<br><\/li>\n\n\n\n<li>Izbjegavajte skakanje, tr\u010danje i vje\u017ebe snage na stomaku.<br><\/li>\n\n\n\n<li>Pijte vodu prije i poslije vje\u017ebanja da odr\u017eite ravnote\u017eu teku\u0107ina.<br><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je slu\u0161ati svoje tijelo. Ako osjetite bol, vrtoglavicu ili te\u017einu u stomaku, odmah prekinite s vje\u017ebanjem i obratite se ljekaru.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043a\u043e\u0433\u0434\u0430-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043a\u0430\u0437\u0430\u043d\u044b\">Kada su vje\u017ebe kontraindicirane<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nisu sve trudnice pogodne za fizi\u010dku aktivnost. Postoji niz medicinskih indikacija kada su vje\u017ebe za mr\u0161avljenje kontraindicirane za trudnice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prijetnja prekida trudno\u0107e;<br><\/li>\n\n\n\n<li>bolovi u stomaku ili le\u0111ima;<br><\/li>\n\n\n\n<li>krvavi iscjedci;<br><\/li>\n\n\n\n<li>povi\u0161en pritisak ili sr\u010dane bolesti;<br><\/li>\n\n\n\n<li>vi\u0161estruka trudno\u0107a s komplikacijama;<br><\/li>\n\n\n\n<li>poreme\u0107aji u razvoju posteljice.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">U takvim slu\u010dajevima, bilo kakvo optere\u0107enje treba isklju\u010diti i fokusirati se na odmor i lije\u010denje. Glavni zadatak \u017eene je zdravlje djeteta i miran tok trudno\u0107e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438-\u0432\u0440\u0430\u0447\u0435\u0439-\u0438-\u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432\">Preporuke ljekara i stru\u010dnjaka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ljekari su jednoglasni: umjerena fizi\u010dka aktivnost pozitivno uti\u010de na organizam trudnice. Me\u0111utim, svaki program treba da odobri ginekolog.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Stru\u010dnjaci savjetuju:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>koristiti vje\u017ebe za pobolj\u0161anje cirkulacije i disanja;<br><\/li>\n\n\n\n<li>odr\u017eavati mi\u0161i\u0107e karli\u010dnog dna u tonusu;<br><\/li>\n\n\n\n<li>birati udobnu odje\u0107u i obu\u0107u;<br><\/li>\n\n\n\n<li>izbjegavati pregrijavanje i dehidraciju;<br><\/li>\n\n\n\n<li>nakon poroda postepeno se vra\u0107ati treninzima.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe za trudnice poma\u017eu u smanjenju stresa, pobolj\u0161avaju raspolo\u017eenje i op\u0107e blagostanje. Pozitivno uti\u010du na san i pripremaju tijelo za poro\u0111aj.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0447\u0430\u0441\u0442\u043e-\u0437\u0430\u0434\u0430\u0432\u0430\u0435\u043c\u044b\u0435-\u0432\u043e\u043f\u0440\u043e\u0441\u044b\">\u010cesto postavljana pitanja<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-\u043c\u043e\u0436\u043d\u043e-\u043b\u0438-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u043c-\u0445\u0443\u0434\u0435\u0442\u044c-\u0435\u0441\u043b\u0438-\u0432\u0435\u0441-\u0441\u0438\u043b\u044c\u043d\u043e-\u043f\u0440\u0435\u0432\u044b\u0448\u0430\u0435\u0442-\u043d\u043e\u0440\u043c\u0443\"><strong>1. Mogu li trudnice smr\u0161aviti ako je te\u017eina znatno iznad norme?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">poku\u0161aji aktivnog mr\u0161anja mogu biti opasni za fetus, ali mo\u017eete kontrolisati dobijanje te\u017eine. Sigurna strategija je preispitivanje ishrane i <strong>blaga vje\u017eba za trudnice za kontrolu te\u017eine<\/strong> pod nadzorom ljekara.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;pod nadzorom ljekara.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-\u043a\u0430\u043a\u0438\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442-\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c-\u0432\u0435\u0441-\u0432\u043e-\u0432\u0440\u0435\u043c\u044f-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0441\u0442\u0438\"><strong>2. Koje vje\u017ebe poma\u017eu u kontroli te\u017eine tokom trudno\u0107e?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Najprikladnije su hodanje, plivanje, joga i pilates. One pobolj\u0161avaju metabolizam i poma\u017eu u odr\u017eavanju mi\u0161i\u0107a u tonusu bez preoptere\u0107enja organizma.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-\u043c\u043e\u0436\u043d\u043e-\u043b\u0438-\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u043f\u0440\u0435\u0441\u0441\"><strong>3. Mo\u017ee li se izvoditi vje\u017ebe za stomak?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne. Optere\u0107enje mi\u0161i\u0107a stomaka pove\u0107ava <strong>rizik od komplikacija u trudno\u0107i<\/strong> \u2014 tonus maternice. Umjesto toga, korisne su vje\u017ebe disanja i ja\u010danje le\u0111a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-\u0447\u0442\u043e-\u0434\u0435\u043b\u0430\u0442\u044c-\u0435\u0441\u043b\u0438-\u043f\u043e\u0441\u043b\u0435-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a-\u043f\u043e\u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f-\u0443\u0441\u0442\u0430\u043b\u043e\u0441\u0442\u044c-\u0438\u043b\u0438-\u0431\u043e\u043b\u044c\"><strong>4. \u0160ta u\u010diniti ako se nakon treninga pojavi umor ili bol?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Odmah prestanite sa vje\u017ebama i obavijestite ljekara. Trudno\u0107a nije vrijeme za prevazila\u017eenje sebe. Svaka nelagodnost je signal da smanjite optere\u0107enje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-\u043a\u0430\u043a-\u0441\u043e\u0432\u043c\u0435\u0449\u0430\u0442\u044c-\u0434\u0438\u0435\u0442\u0443-\u0438-\u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e-\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c\"><strong>5. Kako uskladiti dijetu i fizi\u010dku aktivnost?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dijeta treba biti blaga, a ishrana redovna. Vje\u017ebe za mr\u0161avljenje kod trudnica su efikasne samo uz adekvatan unos proteina, vitamina i vode.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-\u043a\u043e\u0433\u0434\u0430-\u043c\u043e\u0436\u043d\u043e-\u043d\u0430\u0447\u0430\u0442\u044c-\u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0435-\u043f\u043e\u0445\u0443\u0434\u0435\u043d\u0438\u0435\"><strong>6. Kada mo\u017eete po\u010deti s aktivnim mr\u0161avljenjem?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aktivno smanjenje te\u017eine je mogu\u0107e tek nakon poro\u0111aja i prestanka dojenja. Prije tog perioda, svi poku\u0161aji &#8216;sagorijevanja masti&#8217; su nepo\u017eeljni.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0438\u0442\u043e\u0433\u0438-\u0438-\u0441\u043e\u0432\u0435\u0442\u044b-\u043f\u043e-\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044e-\u0444\u043e\u0440\u043c\u044b\">Zaklju\u010dci i savjeti za odr\u017eavanje forme<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fitnes tokom trudno\u0107e nije put ka mr\u0161avljenju, ve\u0107 na\u010din da o\u010duvate zdravlje i tonus. Najva\u017enije je redovno vje\u017ebati bez pretjeranog optere\u0107enja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapamtite:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>trudno\u0107a nije vrijeme za eksperimente s tijelom;<br><\/li>\n\n\n\n<li>aktivnosti trebaju biti umjerene i prijatne;<br><\/li>\n\n\n\n<li>aktivnosti u vodi, joga i hodanje su najsigurnije opcije;<br><\/li>\n\n\n\n<li>cilj treninga je ugodan tok trudno\u0107e i zdrava beba.<br><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Takav pristup omogu\u0107ava odr\u017eavanje forme bez rizika za majku i plod, a nakon poroda omogu\u0107ava br\u017ei oporavak i povratak na prethodni nivo aktivnosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043d\u0430\u0448\u0435-\u043f\u0440\u0438\u043b\u043e\u0436\u0435\u043d\u0438\u0435-\u0434\u043b\u044f-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"><strong>Na\u0161a aplikacija za trudnice<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U na\u0161oj aplikaciji nalaze se osmi\u0161ljeni i sigurni programi treninga za svaki trimestar trudno\u0107e, sastavljeni na osnovu promjenljivih potreba organizma. Korisnik dobija kompletne setove vje\u017ebi sa demonstracijom tehnike, preporukama o trajanju i u\u010destalosti treninga, kao i podsjetnicima o mjerama opreza i potrebi konsultacije s ljekarom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trudno\u0107a je prirodan fiziolo\u0161ki period kada se \u017eensko tijelo prilago\u0111ava kako bi osiguralo razvoj ploda. Te\u017eina se pove\u0107ava zbog rasta materice, posteljice, teku\u0107ine i masnih&#8230;<\/p>\n","protected":false},"author":15,"featured_media":13719,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[830,839],"tags":[],"class_list":["post-13344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mrsavljenje-bs","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>Fizi\u010dka aktivnost tokom trudno\u0107e: koristi, sigurni treninzi i kontraindikacije<\/title>\n<meta name=\"description\" content=\"Saznajte kako vje\u017ebanje poma\u017ee u kontroli te\u017eine, pripremi za poro\u0111aj i pobolj\u0161anju op\u0107eg stanja tokom trudno\u0107e. 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