{"id":13476,"date":"2025-12-27T18:14:43","date_gmt":"2025-12-27T15:14:43","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=13267"},"modified":"2025-12-27T19:29:52","modified_gmt":"2025-12-27T16:29:52","slug":"vjezbe-za-trbuh-trudnoca-1-2-3-tromjesecje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trbuh-trudnoca-1-2-3-tromjesecje\/","title":{"rendered":"Vje\u017ebe za trbuh tokom 1., 2. i 3. tromjese\u010dja trudno\u0107e"},"content":{"rendered":"\n{{{TEMP_MARK_38}}}\n\n\n\n{{{TEMP_MARK_1}}}\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043c\u043e\u0436\u043d\u043e-\u043b\u0438-\u043a\u0430\u0447\u0430\u0442\u044c-\u043f\u0440\u0435\u0441\u0441-\u0432\u043e-\u0432\u0440\u0435\u043c\u044f-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0441\u0442\u0438\"><strong>Da li je mogu\u0107e trenirati trbu\u0161ne mi\u0161i\u0107e tokom trudno\u0107e<\/strong><\/h2>\n\n\n\n{{{TEMP_MARK_2}}}\n\n\n\n<p class=\"wp-block-paragraph\">U ovom periodu optere\u0107enje na tijelo se raspore\u0111uje druga\u010dije: postepeno se pove\u0107ava te\u017eina, pomi\u010de se centar gravitacije, pove\u0107ava se optere\u0107enje na le\u0111ima i zdjelici. Zato vje\u017ebe koje su ranije izgledale jednostavno mogu postati nesigurne. Upravo zato je va\u017eno baviti se sportom svjesno, uzimaju\u0107i u obzir fiziolo\u0161ke promjene i mogu\u0107e ograni\u010denja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ljekar mo\u017ee pomo\u0107i odrediti da li \u017eena mo\u017ee da se bavi fitnesom u odre\u0111enom periodu i koji formati aktivnosti bi bili najbolji. Uz odsustvo kontraindikacija, umjerene vje\u017ebe su dozvoljene u ovoj fazi, ali trebaju biti prilago\u0111ene promjenama u tijelu i izvode se u udobnom tempu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043a\u0430\u043a\u0438\u0435-\u043c\u044b\u0448\u0446\u044b-\u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442-\u0432\u043c\u0435\u0441\u0442\u043e-\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e-\u043f\u0440\u0435\u0441\u0441\u0430\"><strong>Koji mi\u0161i\u0107i rade umjesto klasi\u010dnog trbu\u0161njaka<\/strong><\/h2>\n\n\n\n{{{TEMP_MARK_26}}}\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u043f\u043e\u043f\u0435\u0440\u0435\u0447\u043d\u0430\u044f-\u043c\u044b\u0448\u0446\u0430-\u0436\u0438\u0432\u043e\u0442\u0430\"><strong><em>Popre\u010dni trbu\u0161ni mi\u0161i\u0107<\/em><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Popre\u010dni trbu\u0161ni mi\u0161i\u0107 igra klju\u010dnu ulogu u podr\u0161ci tijelu tokom trudno\u0107e. Djeluje kao prirodni steznik, poma\u017ee stabilizaciji polo\u017eaja ki\u010dme i smanjuje optere\u0107enje na donji dio le\u0111a. Sigurne vje\u017ebe su usmjerene na nje\u017eno aktiviranje bez naglih pokreta i zadr\u017eavanja daha.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mi\u0161ici-karli\u010dnog-dna\"><strong><em>Mi\u0161i\u0107i karli\u010dnog dna<\/em><\/strong><\/h3>\n\n\n\n{{{TEMP_MARK_17}}}\n\n\n\n{{{TEMP_MARK_63}}}\n\n\n\n{{{TEMP_MARK_15}}}\n\n\n\n{{{TEMP_MARK_37}}}\n\n\n\n{{{TEMP_MARK_3}}}\n\n\n\n{{{TEMP_MARK_19}}}\n\n\n\n{{{TEMP_MARK_27}}}\n\n\n\n{{{TEMP_MARK_34}}}\n\n\n\n<ul class=\"wp-block-list\">\n<li>izbjegavati nagle nagibe i uvrtanja;<\/li>\n\n\n\n<li>ne izvoditi vje\u017ebe kroz bol ili napetost;<\/li>\n\n\n\n<li>ne zadr\u017eavati dah tokom rada;<\/li>\n\n\n\n{{{TEMP_MARK_71}}}\n<\/ul>\n\n\n\n{{{TEMP_MARK_33}}}\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b\u0439-\u0438\u043d\u0432\u0435\u043d\u0442\u0430\u0440\u044c-\u0434\u043b\u044f-\u0437\u0430\u043d\u044f\u0442\u0438\u0439\"><strong><em>Potrebna oprema za vje\u017ebanje<\/em><\/strong><\/h3>\n\n\n\n{{{TEMP_MARK_42}}}\n\n\n\n<ul class=\"wp-block-list\">\n{{{TEMP_MARK_62}}}\n\n\n\n<li><strong>Fitbol (lopta za trudnice)<\/strong> \u2013 poma\u017ee u izvo\u0111enju pokreta za zdjelicu i istezanje.<\/li>\n\n\n\n<li><strong>Elasti\u010dna traka<\/strong> \u2013 pogodna za blagi otpor za ruke i noge.<\/li>\n<\/ul>\n\n\n\n{{{TEMP_MARK_30}}}\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-odje\u0107a-i-obu\u0107a-za-komfor\"><strong><em>Odje\u0107a i obu\u0107a za komfor<\/em><\/strong><\/h3>\n\n\n\n{{{TEMP_MARK_39}}}\n\n\n\n<p class=\"wp-block-paragraph\">Obu\u0107a \u2013 sa stabilnim \u0111onom i dobrom fiksacijom pete. Ako vje\u017ebate kod ku\u0107e, bolje je raditi vje\u017ebe bosi ili u \u010darapama sa protivkliznim \u0111onom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Komfor je osnova sigurnosti: ako odje\u0107a smeta disanju, a obu\u0107a je neudobna, optere\u0107enje na le\u0111a i noge se pove\u0107ava.<\/p>\n\n\n\n{{{TEMP_MARK_43}}}\n\n\n\n<p class=\"wp-block-paragraph\">Prvo tromjese\u010dje trudno\u0107e je period kada se tijelo tek prilago\u0111ava promjenama. U ovo vrijeme \u010desto se javljaju slabost, mu\u010dnina i promjene raspolo\u017eenja, stoga treninzi trebaju biti posebno blagi. Glavni cilj vje\u017ebi u prvom tromjese\u010dju je odr\u017eavanje aktivnosti i pobolj\u0161anje op\u0107eg stanja, a ne pove\u0107anje optere\u0107enja.<\/p>\n\n\n\n{{{TEMP_MARK_51}}}\n\n\n\n{{{TEMP_MARK_25}}}\n\n\n\n{{{TEMP_MARK_32}}}\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u0161to-ne-treba-raditi-u-1-tromjesje\u010dju\"><strong><em>\u0160ta ne treba raditi u 1. tromjese\u010dju<\/em><\/strong><\/h3>\n\n\n\n{{{TEMP_MARK_21}}}\n\n\n\n{{{TEMP_MARK_11}}}\n\n\n\n{{{TEMP_MARK_41}}}\n\n\n\n<p class=\"wp-block-paragraph\">Drugi trimestar trudno\u0107e mnoge \u017eene smatraju najugodnijim periodom. Zdravstveno stanje se stabilizuje, nivo energije raste, i omogu\u0107ava se aktivnije uklju\u010divanje fizi\u010dkih aktivnosti. Ipak, \u010dak i u ovom periodu optere\u0107enje treba ostati umjereno, a vje\u017ebe prilago\u0111ene promjenama tijela.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U drugom trimestru trbuh se pove\u0107ava, mijenja se polo\u017eaj tijela i pove\u0107ava se optere\u0107enje na le\u0111a. Stoga treninzi za trudnice trebaju biti usmjereni na odr\u017eavanje mi\u0161i\u0107a jezgre, a ne na intenzivan rad trbu\u0161nih mi\u0161i\u0107a. Va\u017eno je zadr\u017eati kontrolu nad pokretima i ne te\u017eiti pove\u0107anju intenziteta treninga.<\/p>\n\n\n\n{{{TEMP_MARK_52}}}\n\n\n\n{{{TEMP_MARK_14}}}\n\n\n\n<p class=\"wp-block-paragraph\">Prije nego \u0161to pre\u0111emo na listu, va\u017eno je napomenuti: svako optere\u0107enje treba izvoditi polako, s kontroliranjem disanja i bez naglih pokreta.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>blage vje\u017ebe za stabilizaciju trupa;<\/li>\n\n\n\n<li>nagibi i pokreti s osloncem na ruke;<\/li>\n\n\n\n<li>prakse za odr\u017eavanje ravnote\u017ee i dr\u017eanja.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon izvo\u0111enja kompleksa va\u017eno je procijeniti osje\u0107aje u tijelu. Ako se pojavi umor ili napetost, optere\u0107enje treba smanjiti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u044f-\u0438-\u043e\u0448\u0438\u0431\u043a\u0438-\u0432\u043e-2-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435\"><strong><em>Ograni\u010denja i gre\u0161ke u 2. tromjese\u010dju<\/em><\/strong><\/h3>\n\n\n\n{{{TEMP_MARK_12}}}\n\n\n\n{{{TEMP_MARK_36}}}\n\n\n\n{{{TEMP_MARK_31}}}\n\n\n\n{{{TEMP_MARK_61}}}\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u0435-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u043f\u0440\u0435\u0441\u0441-\u0432-3-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435-\u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u043e\u0441\u0442\u0438\"><strong>Sigurne vje\u017ebe za trbu\u0161njake u tre\u0107em tromjese\u010dju trudno\u0107e<\/strong><\/h2>\n\n\n\n{{{TEMP_MARK_20}}}\n\n\n\n{{{TEMP_MARK_29}}}\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u0434\u043b\u044f-\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f-\u0442\u043e\u043d\u0443\u0441\u0430-\u0432-\u0442\u0440\u0435\u0442\u044c\u0435\u043c-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0435\"><strong><em>Vje\u017ebe za odr\u017eavanje tonusa u tre\u0107em trimestru<\/em><\/strong><\/h3>\n\n\n\n{{{TEMP_MARK_28}}}\n\n\n\n{{{TEMP_MARK_53}}}\n\n\n\n{{{TEMP_MARK_35}}}\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u0442\u0430\u0431\u043b\u0438\u0446\u0430-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f-\u043d\u0430-\u043f\u0440\u0435\u0441\u0441-\u043f\u043e-\u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430\u043c\"><strong>Tablica: vje\u017ebe za trbuh po tromjese\u010djima<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tablica ispod nudi op\u0107i pregled odgovaraju\u0107ih oblika aktivnosti u razli\u010ditim tromjese\u010djima.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Tromjese\u010dje<\/strong><\/td><td>{{{TEMP_MARK_92}}}<\/td><td>{{{TEMP_MARK_91}}}<\/td><td><strong>Komentar<\/strong><\/td><\/tr><tr><td>1<\/td><td>{{{TEMP_MARK_81}}}<\/td><td>uvijanja, nagli pregibi<\/td><td>minimalno optere\u0107enje<\/td><\/tr><tr><td>2<\/td><td>{{{TEMP_MARK_83}}}<\/td><td>du\u017ee le\u017eanje na le\u0111ima<\/td><td>kontrola osje\u0107aja<\/td><\/tr><tr><td>3<\/td><td>disanje, vje\u017ebe sjede\u0107i<\/td><td>intenzivni treninzi<\/td><td>{{{TEMP_MARK_93}}}<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n{{{TEMP_MARK_22}}}\n\n\n\n{{{TEMP_MARK_24}}}\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u043f\u0440\u0438\u0437\u043d\u0430\u043a\u0438-\u0442\u043e\u0433\u043e-\u0447\u0442\u043e-\u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435-\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0441\u044f-\u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\"><strong>Znaci da se vje\u017eba izvodi pogre\u0161no<\/strong><\/h2>\n\n\n\n{{{TEMP_MARK_10}}}\n\n\n\n{{{TEMP_MARK_18}}}\n\n\n\n<p class=\"wp-block-paragraph\">Prije liste va\u017eno je naglasiti: bilo kakva sumnja u osje\u0107aje \u2013 razlog je da smanjite optere\u0107enje ili napravite pauzu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n{{{TEMP_MARK_73}}}\n\n\n\n<li>bol ili napetost u le\u0111ima;<\/li>\n\n\n\n{{{TEMP_MARK_72}}}\n\n\n\n{{{TEMP_MARK_82}}}\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon treninga tijelo bi trebalo osje\u0107ati blagu umornost, ali ne nelagodu. Ako osje\u0107aji ostanu, trebali biste preispitati format treninga.<\/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\"><strong>\u010cesto postavljana pitanja<\/strong><\/h2>\n\n\n\n{{{TEMP_MARK_13}}}\n\n\n\n{{{TEMP_MARK_16}}}\n\n\n\n{{{TEMP_MARK_23}}}\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\">Sigurne vje\u017ebe na trbuhu tijekom trudno\u0107e nisu o intenzivnom optere\u0107enju, ve\u0107 o brizi za tijelo i osje\u0107aju. Pravilan odabir optere\u0107enja poma\u017ee odr\u017eati mi\u0161i\u0107e, ostati aktivnim i osje\u0107ati se bolje u razli\u010ditim fazama trudno\u0107e. Va\u017eno je uzeti u obzir preporuke stru\u010dnjaka, slu\u0161ati svoje tijelo i birati ugodan tempo vje\u017ebanja. Sve to mo\u017eete u\u010diniti u na\u0161oj aplikaciji MomsLab za trudnice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>{{{TEMP_MARK_38}}} {{{TEMP_MARK_1}}} Da li je mogu\u0107e trenirati trbu\u0161ne mi\u0161i\u0107e tokom trudno\u0107e {{{TEMP_MARK_2}}} U ovom periodu optere\u0107enje na tijelo se raspore\u0111uje druga\u010dije: postepeno se pove\u0107ava te\u017eina,&#8230;<\/p>\n","protected":false},"author":15,"featured_media":13689,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839],"tags":[],"class_list":["post-13476","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-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>Vje\u017ebe za trbuh tokom 1., 2. i 3. tromjese\u010dja trudno\u0107e<\/title>\n<meta name=\"description\" content=\"Koje vje\u017ebe za trbu\u0161ne mi\u0161i\u0107e su dozvoljene tokom trudno\u0107e? 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