{"id":14402,"date":"2026-02-26T16:52:49","date_gmt":"2026-02-26T13:52:49","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=14151"},"modified":"2026-04-03T18:18:51","modified_gmt":"2026-04-03T15:18:51","slug":"vjezbe-za-trudnice-prije-porodaja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/","title":{"rendered":"Priprema za poro\u0111aj: 5 vje\u017ebi za trudnice za svaki dan"},"content":{"rendered":"\n

Priprema za poro\u0111aj nije o postavljanju rekorda, ve\u0107 o blagoj fizi\u010dkoj aktivnosti koja poma\u017ee rasteretiti ki\u010dmu, lak\u0161e disati i bolje osje\u0107ati tijelo. U na\u0161em \u010dlanku \u2013 dnevni set od pet vje\u017ebi za trudnice, koje se mogu raditi kod ku\u0107e bez kompleksne opreme. Objasni\u0107emo kako izabrati siguran tempo, kako prilagoditi trening po tromjese\u010djima i u kojim slu\u010dajevima je bolje zaustaviti se i posavjetovati se s lije\u010dnikom.<\/p>\n\n\n\n

Sadr\u017eaj<\/p>\n\n\n\n

    \n
  1. Za\u0161to je gimnastika potrebna tokom trudno\u0107e<\/li>\n\n\n\n
  2. Kontraindikacije i sigurnosna pravila<\/li>\n\n\n\n
  3. Kako izabrati vrijeme i pripremiti mjesto za vje\u017ebanje<\/li>\n\n\n\n
  4. Dnevni set: 5 vje\u017ebi za pripremu poro\u0111aju<\/li>\n\n\n\n
  5. Kako mijenjati optere\u0107enje po tromjese\u010djima<\/li>\n\n\n\n
  6. Tablica: cilj \u2192 vje\u017eba \u2192 \u010deste gre\u0161ke<\/li>\n\n\n\n
  7. Dodatna aktivnost: hodanje, joga, akvaaerobik<\/li>\n\n\n\n
  8. \u010cesta pitanja<\/li>\n<\/ol>\n\n\n\n

    Za\u0161to je gimnastika potrebna tokom trudno\u0107e<\/strong><\/h2>\n\n\n\n

    Ako trudno\u0107a proti\u010de mirno i pravilno, i ljekar nije ograni\u010dio aktivnost, redovno vje\u017ebanje obi\u010dno pobolj\u0161ava osje\u0107aj trudnice. Pokreti podr\u017eavaju cirkulaciju, smanjuju rizik od oticanja i poma\u017eu u prevenciji pro\u0161irenih vena. Posebna prednost je rastere\u0107enje ki\u010dme: mnogima postaje lak\u0161e u ki\u010dmi, posebno u donjem dijelu le\u0111a.<\/p>\n\n\n\n

    Jo\u0161 jedan zadatak je priprema tijela za poro\u0111aj. Va\u017eno je ne ‘graditi tijelo’, ve\u0107 nau\u010diti odr\u017eavati dr\u017eanje i trenirati disanje. <\/p>\n\n\n\n

    Kontraindikacije i sigurnosna pravila<\/strong><\/p>\n\n\n\n

    \u010cak i ku\u0107na gimnastika za trudnice po\u010dinje s pravilima. Prije nego \u0161to uvedete vje\u017ebanje za trudnice ili bilo koji trening u ku\u0107nim uslovima, bolje je da razgovarate o planu sa va\u0161im ljekarom i dobijete dozvolu: posebno ako su postojale komplikacije, ograni\u010denja u optere\u0107enju, bol ili nestabilno zdravstveno stanje. Detaljniji plan vje\u017ebi i spisak vje\u017ebi mo\u017ee vam formirati kvalifikovani trener.<\/p>\n\n\n\n

    Va\u017eno! Prekinite vje\u017ebe i obratite se ljekaru ako se pojave krvavi iscjedak, jaka kratko\u0107a daha, vrtoglavica, bol u grudima, o\u0161tra bol u donjem dijelu stomaka, curenje te\u010dnosti ili primjetno pogor\u0161anje stanja. U pripremama trudnice za poro\u0111aj, va\u017enija je redovnost i sigurnost nego \u201eizdr\u017eati kroz bol\u201c.<\/p>\n\n\n\n

    Kratka pravila sigurnosti:<\/p>\n\n\n\n

      \n
    • izaberite umjeren tempo: tokom vje\u017ebi mo\u017eete govoriti kratkim frazama bez da ostanete bez daha;<\/li>\n\n\n\n
    • izbjegavajte nagle pokrete, skakanje i sve \u0161to mo\u017ee pove\u0107ati rizik od pada;<\/li>\n\n\n\n
    • pravite pauze prema osje\u0107aju i dr\u017eite vodu blizu;<\/li>\n\n\n\n
    • nakon 16 sedmica ne le\u017eite dugo na le\u0111ima: \u010de\u0161\u0107e birajte polo\u017eaj na sve \u010detiri ili treninge le\u017ee\u0107i na boku.<\/li>\n<\/ul>\n\n\n\n

      Kako izabrati vrijeme i pripremiti mjesto za vje\u017ebanje<\/strong><\/h2>\n\n\n\n

      Najbolje vrijeme je kada imate najvi\u0161e energije. Nekima odgovara jutro, nekima – dnevni period. Trudite se da ve\u017ebe budu redovne: 10\u201320 minuta dnevno \u010desto donosi vi\u0161e koristi nego retki dugi treninzi.<\/p>\n\n\n\n

      Pripremite prostor: <\/p>\n\n\n\n

      prostirka;<\/p>\n\n\n\n

      stabilna stolica ili zid za oslonac; <\/p>\n\n\n\n

      udobna odje\u0107a. <\/p>\n\n\n\n

      Fitnes lopta je korisna, ali nije obavezna: osnovni kompleks se mo\u017ee izvoditi i bez nje. <\/p>\n\n\n\n

      Pre po\u010detka \u2013 kratka provjera: da li postoji bol, da li donji stomak vu\u010de, je li udobno disati, kako se ose\u0107a ki\u010dma. Takva “kontrola na ulazu” poma\u017ee da aktivnost bude sigurna i smanjuje stres.<\/p>\n\n\n\n

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

      Dnevni kompleks: 5 vje\u017ebi za pripremu za porod<\/strong><\/h2>\n\n\n\n

      Ispod je gimnastika za trudnice koju je zgodno raditi kao razgibavanje. Kretajte se glatko, bez bola. Izme\u0111u ve\u017ebi \u2013 kratak odmor od 20-40 sekundi. Ako danas nemate mnogo snage, skratite vreme, ali o\u010duvajte urednu tehniku.<\/p>\n\n\n\n

        \n
      1. Vje\u017ebe disanja “dugi izdisaj” (kontrola disanja)
        Sjednite udobno ili stanite. Stavite ruke na rebra. Udahnite kroz nos na 3-4 broja, izdahnite kroz usta na 5-7 brojeva, kao da nje\u017eno “ugasite svije\u0107u”. Napravite 6-10 ciklusa.
        Za\u0161to: produ\u017eeni izdisaj poma\u017ee smanjiti napetost, podr\u017eava opu\u0161tanje i trenira vje\u0161tinu koja \u0107e biti korisna pri porodu.<\/li>\n\n\n\n
      2. “Ma\u010dka-krava” u poziciji na sve \u010detiri (rastere\u0107enje ki\u010dme)
        Stanite na sve \u010detiri: ruke ispod ramena, koljena ispod bokova. Na udisaju se lagano savijte, na izdisaju zaoblite ki\u010dmu. 8-12 ponavljanja.
        Za\u0161to: vje\u017eba rastere\u0107uje ki\u010dmu, ubla\u017eava napetost u ki\u010dmi i \u010desto poma\u017ee ako vas mu\u010di bol u donjem dijelu le\u0111a.<\/li>\n\n\n\n
      3. Nagib karlice uz zid (odr\u017eavanje dr\u017eanja)
        Stanite le\u0111ima uza zid, stopala u \u0161irini bokova. Na izdisaju lagano okrenite karlicu \u2013 kao da pribli\u017eavate donji dio le\u0111a zidu, na udahu vratite se u neutralni polo\u017eaj. 10\u201312 ponavljanja.
        Za\u0161to: ovo blago aktivira mi\u0161i\u0107e jezgra, podr\u017eava dr\u017eanje i smanjuje optere\u0107enje u donjem dijelu le\u0111a.<\/li>\n\n\n\n
      4. Kegelove vje\u017ebe (mi\u0161i\u0107i dna karlice)
        Sjednite ili lezite na bok. Lagano \u201cstisnite\u201d mi\u0161i\u0107e dna karlice na 2\u20133 sekunde, zatim ih potpuno opustite na 4\u20136 sekundi. 8\u201312 ponavljanja.
        Za\u0161to: u pripremi za porod va\u017eno je mo\u0107i ne samo stegnuti, ve\u0107 i opustiti. Kegelove vje\u017ebe poma\u017eu da osjetite mi\u0161i\u0107e dna karlice i bolje ih kontrolirate.<\/li>\n\n\n\n
      5. Blago istezanje na boku (prsa i gornji dio le\u0111a)
        Lezite na lijevu stranu, koljena blago savijena, a pod glavom jastuk. Desnu ruku ispru\u017eite naprijed, zatim se polako ‘otvarajte’: povucite ruku unatrag i pratite rukom pogledom. 6\u20138 ponavljanja, zatim ponovite na drugoj strani, ako je udobno.
        Za\u0161to: ova praksa uklanja napetost u gornjem dijelu ki\u010dme, olak\u0161ava disanje i pru\u017ea opu\u0161tanje bez dugotrajnog le\u017eanja na le\u0111ima.<\/li>\n<\/ol>\n\n\n\n

        Nakon seta vje\u017ebi pro\u0161etajte 3\u20135 minuta. Spora \u0161etnja podr\u017eava cirkulaciju i poma\u017ee nogama, ako imate sklonost oticanju.<\/p>\n\n\n\n

        Kako mijenjati optere\u0107enje po tromjese\u010djima<\/strong><\/h2>\n\n\n\n

        Tijelo se mijenja tokom trudno\u0107e, pa \u0107e se tako mijenjati i osje\u0107aji tokom aktivnosti. U prvom tromjese\u010dju \u010desto je prisutniji umor: u takvim danima skratite vrijeme i ostavite samo disanje i blage pokrete za ki\u010dmu.<\/p>\n\n\n\n

        U drugom tromjese\u010dju \u010desto se pojavljuje vi\u0161e energije, ali stomak raste \u2013 va\u017eno je \u010duvati donji dio le\u0111a, dr\u017eati neutralni polo\u017eaj zdjelice i ne juriti za amplitudom. U tre\u0107em tromjese\u010dju (gimnastika 3. tromjese\u010dje) obi\u010dno su bolji vje\u017ebe opu\u0161tanja, vje\u017ebe disanja, rastere\u0107ivanje ki\u010dme i blago istezanje bez dubokih pregiba. U na\u0161oj aplikaciji Momslab postoji velika lista aktivnosti raspore\u0111enih po tjednima, zavisno o tromjese\u010dju trudno\u0107e.<\/p>\n\n\n\n

        Op\u0107a smjernica je jednostavna: ako pokret uzrokuje bol, poja\u010dava napetost u donjem dijelu stomaka ili pogor\u0161ava osje\u0107aj, stanite. Pojednostavite vje\u017ebu, smanjite amplitudu ili je zamijenite varijantom na boku\/na sve \u010detiri.<\/p>\n\n\n\n

        \"\"
        Bijela trudnica u tre\u0107em tromjese\u010dju izvodi fitnes vje\u017ebu u zatvorenom prostoru. \u017dena u svijetlom fitnes studiju s velikim prozorima. Plava \u017eena nosi bijelu majicu i crne tajice.<\/figcaption><\/figure>\n\n\n\n

        Kako shvatiti da vam optere\u0107enje odgovara<\/strong><\/h2>\n\n\n\n

        Najpouzdaniji pokazatelj nije \u201ekako izgleda vje\u017eba\u201c, ve\u0107 kako se osje\u0107ate tokom i nakon nje. Koristite jednostavne markere. Tokom vje\u017ebe di\u0161ete ravnomjerno i mo\u017eete izgovoriti kratku frazu bez dahtanja, lice ne \u201egori\u201c, a tijelo vas ne navodi da iznenada stanete. Ako po\u010dnete zadr\u017eavati dah, ubrzavate zbog uzbu\u0111enja ili se javi drhtavica \u2013 to je signal da usporite i pojednostavite pokret.<\/p>\n\n\n\n

        Nakon kompleksa normalna reakcija je prijatna toplina i lagani umor. Nenormalna je iznemoglost, glavobolja, osje\u0107aj \u201ekao nakon ispita\u201c, pogor\u0161anje sna ili primjetno pove\u0107anje napetosti u tijelu. Dobra praksa je kratko provjeriti nakon 30-60 minuta: je li lak\u0161e hodati, da li se opustio grudni ko\u0161, popustilo li zategnuto mjesto. Ako se pogor\u0161alo, zna\u010di da je danas bilo previ\u0161e ili prebrzo.<\/p>\n\n\n\n

        Kako bi vje\u017ebe za trudnice imale stabilan efekt, vodite mini-dnevnik od 1 minute: datum, \u0161ta ste radili, osje\u0107aj po skali od 1 do 10 prije i poslije, \u0161ta vam se svidjelo, \u0161ta izbjegavati sljede\u0107i put. Po takvim bilje\u0161kama se vidi koji pokreti olak\u0161avaju, a koji preoptere\u0107uju.<\/p>\n\n\n\n

        Na kraju: pove\u0107avajte optere\u0107enje samo po jednom parametru u isto vrijeme. Na primjer, dodali ste dva ponavljanja \u2013 ne dodajte istog dana brzinu ili amplitude. Tijelo voli postepenost: bolje je ne zavr\u0161iti potpuno i ostati u resursu, nego \u201estizati plan\u201c i izgubiti<\/p>\n\n\n\n

        Tablica: cilj \u2192 vje\u017eba \u2192 \u010deste gre\u0161ke<\/strong><\/h2>\n\n\n\n

        Ova tablica poma\u017ee oblikovati dnevni program u razumljivu shemu i br\u017ee uo\u010diti gre\u0161ke u tehnici.<\/p>\n\n\n\n

        Cilj<\/td>Praksa<\/td>Vrijeme<\/td>\u010ceste gre\u0161ke<\/td>Kako ispraviti<\/td><\/tr>
        Smanjenje stresa<\/td>vje\u017ebe disanja (dugi izdah)<\/td>2\u20134 minute<\/td>ramena podignuta, izdah prekratak<\/td>spustiti ramena, produ\u017eiti izdah<\/td><\/tr>
        Istovar ki\u010dme<\/td>“ma\u010dka-krava” na sve \u010detiri<\/td>1-2 minute<\/td>pokretanje “kroz bol”<\/td>smanjiti amplitudu, kretati se glatko<\/td><\/tr>
        Odr\u017eavanje dr\u017eanja<\/td>naginjanje karlice uz zid<\/td>1-2 minute<\/td>zadr\u017eavanje daha<\/td>disati ravnomjerno, bez napora<\/td><\/tr>
        Kontrola karli\u010dnog dna<\/td>Kegelove vje\u017ebe<\/td>2-3 minute<\/td>napetost bez opu\u0161tanja<\/td>obavezno opustiti mi\u0161i\u0107e<\/td><\/tr>
        Mobilnost gornjeg dijela le\u0111a<\/td>istezanje sa strane<\/td>2-3 minute<\/td>nagli pokret rukom, \u017eurba<\/td>raditi polako, prema disanju<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

        Dodatne aktivnosti: hodanje, joga, akvaerobik<\/strong><\/h2>\n\n\n\n

        Svakodnevni pravilan kompleks za trudnice je osnova, ali odr\u017eavanje aktivnosti mogu\u0107e je raznim metodama. Ako ljekar dozvoljava, birajte ono \u0161to se jednostavnije ukomponuje u dan:<\/p>\n\n\n\n

          \n
        • \u0161etnje i hodanje umjerenim tempom;<\/li>\n\n\n\n
        • joga za trudnice sa instruktorom koji poznaje specifi\u010dnosti trimestra;<\/li>\n\n\n\n
        • akvaaerobik: voda smanjuje optere\u0107enje sa ki\u010dme i zglobova.<\/li>\n<\/ul>\n\n\n\n

          Glavni princip – redovne aktivnosti i umjereno optere\u0107enje. Bolje malo manje, ali stabilno i bez pogor\u0161anja zdravstvenog stanja.<\/p>\n\n\n\n

          \u010cesta pitanja<\/strong><\/h2>\n\n\n\n

          Mo\u017ee li se raditi vje\u017ebe za trudnice svaki dan?<\/em><\/p>\n\n\n\n

          Ako je zdravstveno stanje stabilno i lije\u010dnik nije ograni\u010dio aktivnost, svakodnevni treninzi od 10-20 minuta obi\u010dno su bolji od rijetkih “dugih” treninga. Pratite svoje osje\u0107aje i \u010duvajte rezervu snage.<\/p>\n\n\n\n

          \u0160ta uraditi ako nakon treninga boli donji dio le\u0111a?<\/em><\/p>\n\n\n\n

          Smanjite amplitudu, provjerite tehniku u vje\u017ebama za trudnice za le\u0111a i dodajte vi\u0161e pokreta u polo\u017eaju na sve \u010detiri ili na boku. Ako se bol poja\u010dava ili ne prolazi, bolje je da to raspravite s lije\u010dnikom.<\/p>\n\n\n\n

          Da li je ku\u0107na gimnastika prikladna za trudnice u tre\u0107em trimestru?<\/em><\/p>\n\n\n\n

          Da, ako je to blaga aktivnost bez preoptere\u0107enja i bez dugotrajnog polo\u017eaja na le\u0111ima. U tre\u0107em tromjese\u010dju \u010de\u0161\u0107e su zastupljeni disanje, rastere\u0107enje ki\u010dme, glatki pokreti i opu\u0161tanje.<\/p>\n\n\n\n

          Da li je potreban fitnes lopta za vje\u017ebanje?<\/em><\/p>\n\n\n\n

          Fitness lopta je korisna, ali nije obavezna. Po\u010dnite s vje\u017ebama bez opreme, a fitnes loptu uklju\u010dite ako zaista doprinosi udobnosti u ki\u010dmi i karlici.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Priprema za poro\u0111aj nije o postavljanju rekorda, ve\u0107 o blagoj fizi\u010dkoj aktivnosti koja poma\u017ee rasteretiti ki\u010dmu, lak\u0161e disati i bolje osje\u0107ati tijelo. U na\u0161em \u010dlanku…<\/p>\n","protected":false},"author":15,"featured_media":14190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839],"tags":[],"class_list":["post-14402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs"],"yoast_head":"\n5 vje\u017ebi za trudnice za pripremu za poro\u0111aj<\/title>\n<meta name=\"description\" content=\"5 sigurnih vje\u017ebi za trudnice: disanje, le\u0111a, karli\u010dno dno i nje\u017ena priprema za poro\u0111aj kod ku\u0107e po trimestrima.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Priprema za poro\u0111aj: 5 vje\u017ebi za trudnice za svaki dan\" \/>\n<meta property=\"og:description\" content=\"5 sigurnih vje\u017ebi za trudnice: disanje, le\u0111a, karli\u010dno dno i nje\u017ena priprema za poro\u0111aj kod ku\u0107e po trimestrima.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-26 13:52:49+00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-03 15:18:51+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"668\" \/>\n\t<meta property=\"og:image:height\" content=\"445\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lina Moore\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lina Moore\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\"},\"author\":{\"name\":\"Lina Moore\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\"},\"headline\":\"Priprema za poro\u0111aj: 5 vje\u017ebi za trudnice za svaki dan\",\"datePublished\":\"2026-02-26 13:52:49+00\",\"dateModified\":\"2026-04-03 15:18:51+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\"},\"wordCount\":1728,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"articleSection\":[\"Joga\",\"Trudno\u0107a\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\",\"name\":\"5 vje\u017ebi za trudnice za pripremu za poro\u0111aj\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"datePublished\":\"2026-02-26 13:52:49+00\",\"dateModified\":\"2026-04-03 15:18:51+00\",\"description\":\"5 sigurnih vje\u017ebi za trudnice: disanje, le\u0111a, karli\u010dno dno i nje\u017ena priprema za poro\u0111aj kod ku\u0107e po trimestrima.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Pretty woman in striped pants and black top stretching and listening to music in headphones. Pregnant girl in good mood doing yoga on purple carpet\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296\",\"name\":\"Lina Moore\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g\",\"caption\":\"Lina Moore\"},\"description\":\"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.\",\"url\":\"https:\/\/momslab.app\/blog\/author\/linamoore\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"5 vje\u017ebi za trudnice za pripremu za poro\u0111aj","description":"5 sigurnih vje\u017ebi za trudnice: disanje, le\u0111a, karli\u010dno dno i nje\u017ena priprema za poro\u0111aj kod ku\u0107e po trimestrima.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/","og_locale":"ru_RU","og_type":"article","og_title":"Priprema za poro\u0111aj: 5 vje\u017ebi za trudnice za svaki dan","og_description":"5 sigurnih vje\u017ebi za trudnice: disanje, le\u0111a, karli\u010dno dno i nje\u017ena priprema za poro\u0111aj kod ku\u0107e po trimestrima.","og_url":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2026-02-26 13:52:49+00","article_modified_time":"2026-04-03 15:18:51+00","og_image":[{"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet.jpg","width":668,"height":445,"type":"image\/jpeg"}],"author":"Lina Moore","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Lina Moore","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"8 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/"},"author":{"name":"Lina Moore","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296"},"headline":"Priprema za poro\u0111aj: 5 vje\u017ebi za trudnice za svaki dan","datePublished":"2026-02-26 13:52:49+00","dateModified":"2026-04-03 15:18:51+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/"},"wordCount":1728,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","articleSection":["Joga","Trudno\u0107a"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/","url":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/","name":"5 vje\u017ebi za trudnice za pripremu za poro\u0111aj","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","datePublished":"2026-02-26 13:52:49+00","dateModified":"2026-04-03 15:18:51+00","description":"5 sigurnih vje\u017ebi za trudnice: disanje, le\u0111a, karli\u010dno dno i nje\u017ena priprema za poro\u0111aj kod ku\u0107e po trimestrima.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-trudnice-prije-porodaja\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2026\/03\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet-scaled.jpg","width":2560,"height":1707,"caption":"Pretty woman in striped pants and black top stretching and listening to music in headphones. Pregnant girl in good mood doing yoga on purple carpet"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/554dcd615f88ea143cbfc32ccec67296","name":"Lina Moore","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/69aab8fcf2e3507340dee66d198061382b9c1181a14174fee02caa8416defd4c?s=96&d=mm&r=g","caption":"Lina Moore"},"description":"\u041b\u0438\u043d\u0430 \u041c\u0443\u0440 \u2014 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442 \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438 \u0436\u0435\u043d\u0441\u043a\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u0444\u0438\u0442\u043d\u0435\u0441\u0430, \u0441 \u0444\u043e\u043a\u0443\u0441\u043e\u043c \u043d\u0430 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0443 \u0438 \u043e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435. \u041e\u043d\u0430 \u0438\u0437\u0443\u0447\u0430\u043b\u0430 \u043d\u0430\u0443\u043a\u0438 \u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0432 \u0418\u043d\u0441\u0442\u0438\u0442\u0443\u0442\u0435 \u0447\u0435\u043b\u043e\u0432\u0435\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 Northbridge, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u0440\u043e\u0448\u043b\u0430 \u0443\u0433\u043b\u0443\u0431\u043b\u0451\u043d\u043d\u0443\u044e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0443 \u043f\u043e \u0438\u043d\u0442\u0435\u0433\u0440\u0430\u0442\u0438\u0432\u043d\u043e\u043c\u0443 \u0444\u0438\u0442\u043d\u0435\u0441\u0443 \u0432 European Wellness Academy. \u041b\u0438\u043d\u0430 \u0441\u043e\u0442\u0440\u0443\u0434\u043d\u0438\u0447\u0430\u043b\u0430 \u0441 \u043c\u0435\u0436\u0434\u0443\u043d\u0430\u0440\u043e\u0434\u043d\u044b\u043c\u0438 wellness-\u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430\u043c\u0438, \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u044f \u043e\u0431\u0440\u0430\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b \u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0438, \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0430\u043b\u0430\u043d\u0441\u0435 \u0438 \u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u044b\u0445 \u043f\u0440\u0438\u0432\u044b\u0447\u043a\u0430\u0445. \u0412 \u0441\u0432\u043e\u0435\u0439 \u0440\u0430\u0431\u043e\u0442\u0435 \u043e\u043d\u0430 \u0441\u043e\u0447\u0435\u0442\u0430\u0435\u0442 \u043d\u0430\u0443\u0447\u043d\u044b\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u044c, \u043f\u043e\u043c\u043e\u0433\u0430\u044f \u0436\u0435\u043d\u0449\u0438\u043d\u0430\u043c \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u0438\u043c\u0430\u0442\u044c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0432\u043e\u0451 \u0442\u0435\u043b\u043e.","url":"https:\/\/momslab.app\/blog\/author\/linamoore\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=14402"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14402\/revisions"}],"predecessor-version":[{"id":14403,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/14402\/revisions\/14403"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/14190"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=14402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=14402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=14402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}