{"id":197,"date":"2023-01-05T01:20:51","date_gmt":"2023-01-05T00:20:51","guid":{"rendered":"https:\/\/endointegra.com\/?p=197"},"modified":"2023-04-18T06:28:17","modified_gmt":"2023-04-18T04:28:17","slug":"kegelove-vjezbe","status":"publish","type":"post","link":"https:\/\/fizio-misura.com\/?p=197","title":{"rendered":"Kegelove vje\u017ebe"},"content":{"rendered":"\n<p>Najpoznatije vje\u017ebe za ja\u010danje mi\u0161i\u0107a zdjeli\u010dnog dna su Kegelove vje\u017ebe. Osmislio ih je Arnold Kegel, ameri\u010dki ginekolog 1948. godine.<\/p>\n\n\n\n<p>Cilj vje\u017ebi je stisnuti mi\u0161i\u0107e zdjeli\u010dnog dna, zadr\u017eati kontrakciju te ih opustiti. To se zatim izvodi u raznim polo\u017eajima i pokretima tijela. Kombiniraju se pokreti od le\u017ee\u0107eg polo\u017eaja, \u010detverono\u017enog, sjede\u0107eg, stoje\u0107eg.<\/p>\n\n\n\n<p>Ono \u0161to je kod toga problemati\u010dno je \u0161to \u0107e u samom po\u010detku vje\u017ebanja mi\u0161i\u0107a zdjeli\u010dnog dna to biti prete\u0161ko.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Na po\u010detku je te\u017ee shvatiti gdje se nalaze ti mi\u0161i\u0107i i kako ih aktivirati.<\/li>\n\n\n\n<li>Kada se i nau\u010di aktivacija tih mi\u0161i\u0107a ako im se pridru\u017ei jo\u0161 neki pokret tijela mi\u0161i\u0107i \u0107e popustiti jer su slabi  i aktivacija \u0107e se izgubiti jer mozak to ne\u0107e mo\u0107i dobro koordinirati niti odr\u017eati fokus na aktivaciji zdjeli\u010dnog dna<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-white-background-color has-text-color has-background\" style=\"color:#841530\"><strong>Ako su na po\u010detku vje\u017ebe prezahtjevne, mi\u0161i\u0107i zdjeli\u010dnog dna \u0107e popustiti. Osim \u0161to nema u\u010dinka, pritisak koji se javlja na mi\u0161i\u0107e zdjeli\u010dnog dna tijekom izvo\u0111enja nekih vje\u017ebi dodatno mogu oslabiti mi\u0161i\u0107e.<\/strong><\/h4>\n\n\n\n<p class=\"has-text-align-center has-black-color has-text-color\"><\/p>\n\n\n\n<p>Ono \u0161to \u017eelim re\u0107i je da je bitno kada i kako se koja vje\u017eba izvodi. Primjeri Kegelovih vje\u017ebi koje se opisuju na internetu se mogu raditi u kasnijoj fazi vje\u017ebanja. Kada se znaju dobro aktivirati mi\u0161i\u0107i zdjeli\u010dnog dna, kada osoba zna prepoznati da li je popustila aktivnost mi\u0161i\u0107a pri vje\u017ebi i kada oni imaju ve\u0107 odre\u0111enu jakost.<\/p>\n\n\n\n<p class=\"has-text-align-center has-black-color has-text-color\"><\/p>\n\n\n\n<p class=\"has-text-align-center has-black-color has-text-color\"><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-left has-text-color\" style=\"color:#841530\">S kojim vje\u017ebama zapo\u010deti? S treningom mi\u0161i\u0107a zdjeli\u010dnog dna.<\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Trening mi\u0161i\u0107a zdjeli\u010dnog dna sastoji se od izolirane aktivacije mi\u0161i\u0107a zdjeli\u010dnog dna. Ne smiju se stiskati okolni mi\u0161i\u0107i- trbuh, stra\u017enjica, natkoljenice, uvijati le\u0111a.<\/p>\n\n\n\n<p>Po\u010dinje se u le\u017ee\u0107oj poziciji na le\u0111ima, kra\u0107om kontrakcijom od 3 sekunde i manjim brojem ponavljanja (5 ponavljanja), 1 puta dnevno.<\/p>\n\n\n\n<p><a href=\"https:\/\/endointegra.com\/?p=175\" data-type=\"URL\" data-id=\"https:\/\/endointegra.com\/?p=175\">Primjeri po\u010detnih vje\u017ebi.<\/a><\/p>\n\n\n\n<p>Ono \u0161to je njihova karakteristika je da su specifi\u010dne (izolirano ja\u010daju samo mi\u0161i\u0107e zdjeli\u010dnog dna) i prilago\u0111ene su mogu\u0107nostima &nbsp;aktivacije mi\u0161i\u0107a zdjeli\u010dnog dna (njihovoj jakosti i snazi).<\/p>\n\n\n\n<p>Kako se snaga i aktivnost mi\u0161i\u0107a pove\u0107ava tako se vje\u017ebe aktivacije mi\u0161i\u0107a zdjeli\u010dnog dna mogu i trebaju uklju\u010diti u izvo\u0111enje svakodnevnih aktivnosti (podizanje i no\u0161enje tereta, \u010du\u010danj, sagibanje kralje\u017enice\u2026) i mogu se kombinirati s aktivacijom druge muskulature kao \u0161to su Kegelove vje\u017ebe (npr. aktivacija mi\u0161i\u0107a zdjeli\u010dnog dna + stra\u017enjice, aktivacija mi\u0161i\u0107a zdjeli\u010dnog dna + trbuha, u \u010detverono\u017enom polo\u017eaju aktivirati mi\u0161i\u0107e zdjeli\u010dnog dna i pri tome savinuti kralje\u017enicu).<\/p>\n\n\n\n<p class=\"has-black-color has-text-color\"><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-left has-text-color\" style=\"color:#411b67\"><strong>Nema krive vje\u017ebe, ali bitno je u kojoj fazi vje\u017ebanja se ona primjenjuje i da li se pravilno radi.<\/strong><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>Saznaj kako i kada se izvode Kegelove vje\u017ebe. Koja je razlika izme\u0111u Kegelovih vje\u017ebi i treninga mi\u0161i\u0107a zdjeli\u010dnog dna.<\/p>\n","protected":false},"author":1,"featured_media":1541,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inkontinencija","latest_post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kegelove vje\u017ebe - Viktorija Mi&scaron;ura Consult &amp; Therapy % %<\/title>\n<meta name=\"description\" content=\"Saznaj kako i kada se izvode Kegelove vje\u017ebe. 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