https://www.enitotalperformance.com/blog-strong-for-two daily 0.75 2025-11-10 https://www.enitotalperformance.com/blog-strong-for-two/intenzitet-vjebanja-u-trudnoci monthly 0.5 2025-11-10 https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/1762782969686-EBCKN3UBXD6F6EP0B6ZL/unsplash-image-FKOjXAbJWlw.jpg Strong For Two - Intenzitet vježbanja u trudnoći - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.enitotalperformance.com/blog-strong-for-two/treba-li-ekati-6-tjedana-za-povratak-aktivnostima-nakon-porodahttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2025-10-16 https://www.enitotalperformance.com/blog-strong-for-two/kako-se-dizati-za-vrijeme-trudnoehttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2024-06-03 https://www.enitotalperformance.com/blog-strong-for-two/carski-rez-i-oporavakhttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-09-23 https://www.enitotalperformance.com/blog-strong-for-two/disanje-i-dijastazahttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-09-23 https://www.enitotalperformance.com/blog-strong-for-two/kako-se-treba-dizati-u-trudnoi-i-nakon-porodahttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-07-08 https://www.enitotalperformance.com/blog-strong-for-two/smije-li-se-nastavit-sa-trenizima-za-vrijeme-trudnoehttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-07-08 https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/c4279f9e-729b-4fc6-aa37-f2d6e487bea8/2022-06-11_DSC02716.jpg Strong For Two - Smije li se nastavit sa TRENIZIMA za vrijeme TRUDNOĆE? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.enitotalperformance.com/blog-strong-for-two/obavezne-vjebe-za-svaku-trudnicuhttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-07-08 https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/f67fc09e-5718-4e96-8333-82e226f5714b/2022-06-11_DSC02729.jpg Strong For Two - OBAVEZNE vježbe za svaku trudnicu - Naravno da ne postoji ništa što je obvezno. Ali vježbe koje bi svakako trebale biti prisutne su vježbe DISANJA. Znam, dosadne su, i meni su. Jer sve što je "prejednostavno" zanemarimo, misleći da nema benefita. One vam mogu pomoći na više načina u trudnoći, za vrijeme poroda i u postporođajnom razdoblju. Suvišno je pisati koliko je pravilni obrazac disanja bitan općenito za sve, bavile se mi sportom ili ne. Postoje različite tehnike disanja. Koju ćemo koristiti ovisi o periodu trudnoće i cilju same vježbe. Npr. da li je vježba namijenjena kako bi osvjestile mišiće trupa i zdjeličnoga dna ili nam služi kako bi se pripremile lakše podnijeti zahtjeve poroda :) https://www.enitotalperformance.com/blog-strong-for-two/da-li-je-sportaicama-lake-na-poroduhttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-07-08 https://www.enitotalperformance.com/blog-strong-for-two/postpartum-oporavakhttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-07-07 https://www.enitotalperformance.com/blog-strong-for-two/kako-sam-ja-trenirala-za-vrijeme-trudnoehttps/wwwenitotalperformancecom/blog-page-url/new-post-title monthly 0.5 2023-07-07 https://www.enitotalperformance.com/blog-strong-for-two/blagodati-i-smjernice-vjebanja-u-trudnoi-1-2mtfk monthly 0.5 2023-07-06 https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/8acc0d19-a4d7-4999-b578-f62455cac160/2022-06-11_DSC02736.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI - “Your athleticism does not end when motherhood begins” Nastavljam priču o blagodatima i smjernicama vježbanja u trudnoći. Ako ste propustili 1. dio , svakako ga pročitajte. Moj posao kondicijske trenerice obuhvaća širu sliku kada je riječ o treningu u trudnoći. Kada trudnica odlući nastaviti sa treninzima ili tek zapoćeti s njima trebamo znati odgovore na par pitanja: Povijest treninga Potencijalni ograničavajući faktori (što bi trebalo izbjegavati i što bi moglo stvoriti određene probleme u trudnoći i nakon poroda). Ciljevi trudnice za vrijeme trudnoće i nakon (koji su sportski planovi godinu dana nakon poroda i kasnije) Profesionalna sportašica, fitness entuzijastica ili žena koja nije fizički aktivna, imat će različite otkucaje srca u mirovanju, iskustvo i sposobnosti u treningu jakosti i snage, što znaći da će intenzitet i volumen treninga biti drukčiji. https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/1659379249120-8LD8ZNGA856HN01XNP66/Diastas-Recti_2.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/1659379710485-LXEHGTHBAE2VNVSTI5LX/diaphragm-edits-scaled.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/1659379256400-Q193OUDL0AB4I3Z91JSN/Core-Canister.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/e806bfc3-9c96-4913-8354-6bf6fcfb30e1/IMG_1424.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI - “Just because you can doesn't mean you should” Podsjetimo se koji su primarni ciljevi u trudnoći? Rast ploda, tj. djeteta. S trudničkim trbuhom treba uživati . Pregibi trupa ili klasični trbušnjaci nemaju svoje mjesto u treningu za vrijeme trudnoće. Također treba pripaziti kada je riječ o uporu na dlanovima ili podlakticama (plank-ovima). Zbog gravitacije i normalne pojave dijastaze (separacije trbušnog zida), može se stvoriti izbočenje (eng. coning) koje dodatno pogoršava stanje dijastaze i samog oporavka u postporođajnom razdoblju. https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/b20e48e9-74c4-43ac-a022-d8b90256bc03/1520081914654.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI - 6. Skokovi i trčanje Skokove bi trebalo izbjegavati. Neke žene će proći bez posljedica ali većina će osjetiti nelagodu prilikom skakanja, preskakanja vijače ili trčanja. U postporođajnom razdoblju će možda imati problema s inkontinencijom. Uz prirodan “stres” trudnoće i poroda koji prolazi zdjelično dno jedne žene mi dodatno bombardiramo taj dio tijela velikim silama prilikom doskoka. Također postoji rizik od pada prilikom različitih skokova zbog narušene ravnoteže i nestabilnosti zglobova u trudnoći. https://www.enitotalperformance.com/blog-strong-for-two/blagodati-i-smjernice-vjebanja-u-trudnoi monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/25852f3a-5229-4dd9-b8a0-07e0a248c7b7/2022-06-11_DSC02656.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI - “You are the weakest at your heaviest.” Do nedavno, većina savjeta po pitanju vježbanja u trudnoći temeljilo se na preporukama iz 1985 American College of Obstetrics and Gynecologists (ACOG). Preporuke su se temeljile na studijama provedenim na životinjama. Novija istraživanja navode da u odsutnosti komplikacija, 30 minuta vježbanja svaki dan ili svaki drugi, više nego poželjna. U trenutku kada žena sazna da je trudna, google tražilica se počinje intenzivno koristiti. Ako ne od strane trudnice onda će to biti od strane uže obitelji ili prijatelja sa svakakvim savjetima. https://images.squarespace-cdn.com/content/v1/5ed3b3fff430584ea5399886/f3d28085-7385-4f6e-a093-cef4cd5d35c9/unsplash-image-ZtLASJerPb0.jpg Strong For Two - BLAGODATI I SMJERNICE VJEŽBANJA U TRUDNOĆI - Postoji puno benefita koji idu u prilog treningu i tjelovježbi u trudnoći, ne samo za buduću majku nego i za fetus te kasnije i u postnatalnom razdoblju djeteta.. U jednoj meta analizi, žene koje su se bavile intenzivnom tjelesnom aktivnošću imale su malu, ali značajno dulju gestacijsku dob i značajno smanjen rizik od prijevremenog poroda. Rast fetusa najviše ovisi o utero-placentarnoj vaskularnoj opskrbi kisikom i hranjivim tvarima majke. U prijevodu, što je cirkulacija bolja, više će hranjivih tvari proći kroz posteljicu. 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