{"id":13001,"date":"2020-09-30T12:00:28","date_gmt":"2020-09-30T10:00:28","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13001"},"modified":"2020-09-30T12:00:28","modified_gmt":"2020-09-30T10:00:28","slug":"vezbanje-tokom-ciklusa-da-ili-ne","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/vezbanje-tokom-ciklusa-da-ili-ne\/","title":{"rendered":"Ve\u017ebanje tokom ciklusa? Da ili ne?"},"content":{"rendered":"

Da li vam sama pomisao o ve\u017ebanju tokom ciklusa izaziva nelagodu? Ukoliko ste zabrinuti koliko \u0107e menstruacija uticati na va\u0161u aktivnost, niste jedini.\u00a0<\/span><\/p>\n

Iz mnogih razloga, \u017eene preska\u010du treninge tokom ovog dela meseca, ali zapravo nema potrebe to da se \u010dini.\u00a0<\/span><\/p>\n

Prednosti ve\u017ebanja tokom ciklusa<\/b><\/h3>\n

Fizi\u010dke i psihi\u010dke koristi od ve\u017ebanja ne prestaju jer su do\u0161li dani ciklusa. Nasuprot tome, pridr\u017eavanje rutine zapravo mo\u017ee pomo\u0107i pri olak\u0161anju odre\u0111enih uobi\u010dajenih tegoba koje prate menstruaciju.\u00a0<\/span><\/p>\n

Prema doktoru Kristoferu Holisvortu, ciklus je slo\u017eeno vreme \u0161to se hormonalne slike ti\u010de. \u201cI progesteron i estrogen su najni\u017ei, pa je \u017eena umorna i manje energi\u010dna\u201d, obja\u0161njava on.<\/span><\/p>\n

Uz sve to, izbegavanje ve\u017ebanja ne\u0107e u\u0161tedeti energiju niti dovesti do boljeg op\u0161teg stanja. Umesto da prekinete sve aktivnosti tokom ovog perioda, iskoristite ga u isprobavanju novih treninga. Slede prednosti ve\u017ebanja tokom ciklusa:<\/span><\/p>\n

 <\/p>\n

Smanjuje PMS simptome<\/b><\/h4>\n

\"\"<\/a>Ukoliko menjate raspolo\u017eenje ili ste umorni dan pred ciklus i tokom trajanja istog, ve\u017ebanje mo\u017ee biti idealan lek.\u00a0<\/span><\/p>\n

 <\/p>\n

Pove\u0107ava nivo endorfina<\/b><\/h4>\n

Ve\u017ebanjem stimuli\u0161emo endorfin, pa na taj na\u010din pobolj\u0161avamo raspolo\u017eenje i \u010dinimo da se ose\u0107amo bolje. S druge strane, endorfini su prirodno sredstvo protiv bolova, pa mo\u017eemo osetiti olak\u0161anje tokom neugodnih dana.<\/span><\/p>\n

 <\/p>\n

Pove\u0107ava snagu<\/b><\/h4>\n

Jedno istra\u017eivanje je otkrilo da vam prve dve nedelje od ciklusa (prvi dan ciklusa je prvi dan menstruacije) mogu omogu\u0107iti ve\u0107e dobitke na snazi iz razloga \u0161to su \u017eenski hormoni na niskom nivou.<\/span><\/p>\n

 <\/p>\n

Pobolj\u0161ava raspolo\u017eenje<\/b><\/h4>\n

Ve\u017ebanje pobolj\u0161ava raspolo\u017eenje i cirkulaciju. Tako\u0111e, ubla\u017eava gr\u010deve, glavobolju ili bolove u le\u0111ima tokom menstruacije.<\/span><\/p>\n

 <\/p>\n

Bori se sa bolnim ciklusima<\/b><\/h4>\n

\"\"<\/a>Ukoliko imate bolne menstruacije, dobro znate kako ovaj deo meseca mo\u017ee biti nelagodan. Dobra vest je da vam lagano ve\u017ebanje, poput hodanja mo\u017ee ubla\u017eiti ove neprijatnosti.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Koje su to najbolje ve\u017ebe za \u201cone dane\u201d?<\/b><\/h3>\n

Prvih nekoliko dana menstruacije mogu biti najneugodniji, posebno u slu\u010daju obilnijeg krvarenja. Zbog toga bi fokus trebalo da bude na laganim pokretima kao i na laganim ve\u017ebama.\u00a0<\/span><\/p>\n

Mnogi doktori isti\u010du da bi idealna ve\u017eba tokom trajanja ciklusa trebalo da bude upravo ona koju \u017eelite da radite. S druge strane, po\u010detak ciklusa mo\u017ee biti period idealan za smanjenje uobi\u010dajenog intenziteta ve\u017ebanja. Imaju\u0107i to na umu, slede nekoliko ideja za ve\u017ebanje tokom ovog perioda.<\/span><\/p>\n

 <\/p>\n

Lagani kardio<\/b><\/h4>\n

\"\"<\/a>Neka va\u0161e kardiovaskularne aktivnosti budu manjeg intenziteta ili ih sprovodite tokom kra\u0107eg vremenskog perioda. Razmislite o \u0161etnjama ili kra\u0107im aerobnim ve\u017ebama. Jedna studija ka\u017ee da plu\u0107a bolje funkcioni\u0161u kasnije recimo u drugoj nedelji od po\u010detka menstruacije, pa intenzivnije aerobne ve\u017ebe prebacite za taj period u mesecu.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Trening snage manjeg intenziteta<\/b><\/h4>\n

\"\"<\/a>Ovaj period je idealan za utvr\u0111ivanje snage, pa je savet da sesije ve\u017ebanja budu dugotrajnije, ali ni\u017eeg intenziteta.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Joga i pilates<\/b><\/h4>\n

\"\"<\/a>Dva do tri dana pre same menstruacije je idealno vreme za bavljenje aktivnostima poput joge i pilatesa koji vam mogu pomo\u0107i da opustite telo i potencijalno smanjite simptome kao \u0161to su gr\u010devi, osetljivost dojki, mi\u0161i\u0107ni umor i bol.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Ukoliko ne ose\u0107ate neugodnost tokom ciklusa, slobodno nastavite sa uobi\u010dajenim ritmom ve\u017ebanja. Potrebno je samo da pripazite na prilago\u0111avanja koja va\u0161e telo vr\u0161i tokom ovog perioda. Ukoliko otkrijete da telo ne radi kao i ina\u010de, dajte sebi odu\u0161ka i smanjite intenzitet.\u00a0<\/span><\/p>\n

 <\/p>\n

Koje ve\u017ebe ne bi trebalo da radite tokom ciklusa?<\/b><\/h3>\n

 <\/p>\n

Ba\u0161 kao \u0161to su neke aktivnosti prikladnije tokom \u201conih dana\u201d, postoje i ve\u017ebe koje bi trebalo izbegavati. Stru\u010dnjaci ka\u017eu da bi trebalo da smanjimo stres i obim treninga, ali nipo\u0161to apsolutni izostanak. Tokom ovog vremena \u010desto je mnogo te\u017ee uraditi neki uobi\u010dajeni trening, pa se ne treba fokusirati na idealnu ve\u017ebu ili intenzitet.<\/span><\/p>\n

 <\/p>\n

Redovno ve\u017ebanje je neophodno za pravilno funkcionisanje tela i uma. Su\u0161tina o ve\u017ebanju tokom ciklusa je slede\u0107a: nastavite sa treninzima, ali smanjite intenzitet, odvojite vreme za oporavak i nagradite sebe za trud.<\/span><\/p>\n

\n

FitPass \u010dlanarina<\/span><\/a> vam omogu\u0107ava potpunu slobodu treniranja i kombinaciju disciplina koja je idealna za \u017eenske potrebe i promene tokom meseca. Za dodatne savete pratite <\/span>na\u0161 blog<\/span><\/a>.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Da li vam sama pomisao o ve\u017ebanju tokom ciklusa izaziva nelagodu? Ukoliko ste zabrinuti koliko \u0107e menstruacija uticati na va\u0161u aktivnost, niste jedini.\u00a0 Iz mnogih razloga, \u017eene preska\u010du treninge tokom ovog dela meseca, ali zapravo nema potrebe to da se \u010dini.\u00a0 Prednosti ve\u017ebanja tokom ciklusa Fizi\u010dke i psihi\u010dke koristi od ve\u017ebanja ne prestaju jer su […]<\/p>\n","protected":false},"author":2,"featured_media":13004,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"\nVe\u017ebanje tokom ciklusa? 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Ukoliko ste zabrinuti koliko \u0107e menstruacija uticati na va\u0161u aktivnost, niste jedini.\u00a0 Iz mnogih razloga, \u017eene preska\u010du treninge tokom ovog dela meseca, ali zapravo nema potrebe to da se \u010dini.\u00a0 Prednosti ve\u017ebanja tokom ciklusa Fizi\u010dke i psihi\u010dke koristi od ve\u017ebanja ne prestaju jer su […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/vezbanje-tokom-ciklusa-da-ili-ne\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-30T10:00:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/huge-morning-pain-of-stomach-W3SGHP9.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1020\" \/>\n\t<meta property=\"og:image:height\" content=\"680\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbanje-tokom-ciklusa-da-ili-ne\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbanje-tokom-ciklusa-da-ili-ne\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Ve\u017ebanje tokom ciklusa? 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