Ngaba ngamanye amaxesha uyavuza umchamo xa ungalindelanga? Okanye ngaba kwenzeka xa uhleka okanye ukhohlela? Ezi ziingxaki esiba neentloni ngazo thina madoda, kodwa uninzi lwethu lunazo. Ungakhathazeki, kusenokubakho isisombululo esilungileyo koku. Namhlanje siza kuthetha ngomthambo abantu abaninzi abacinga ukuba ngowabasetyhini kuphela, kodwa uluncedo kakhulu nakumadoda. Loo "Kegel Exercises."
Zithini ii-Kegel exercises?
Ngamafutshane, iiKegels zizinto zokuzilolonga eziqinisa izihlunu zakho zomgangatho we-pelvic. Cinga ngesisu sakho esisezantsi njengothungelwano lwezihlunu ezibamba amalungu akho omzimba, njengesinyi sakho kunye namathumbu, endaweni yawo, njengomnatha okanye intambo, kwaye ziwagcine engawi. Loo thungelwano lwezihlunu yinto esiyibiza ngokuba zimisipha yomgangatho we-pelvic.
Ezi zihlunu zikunceda ukulawula ukuchama kunye nokukhupha indle. Zikwabaluleke kakhulu kumsebenzi wesondo. Zibandakanyeka ngokuthe ngqo ekulawuleni ukuhamba kwegazi ukuya kwilungu lobudoda, ukunceda ekufikeleleni ekuqineni, kunye nokulawula ukuphuma kwesisu.
Kutheni thina madoda kufuneka senze umthambo weKegel?
Xa sithetha ngoqheliso lweKegel, sihlala sicinga ngabafazi. Bakwenza oku ukuqinisa izihlunu zabo zomgangatho we-pelvic, eziba buthathaka emva kokukhulelwa okanye njengoko sikhula. Kodwa amadoda nawo anokungenelwa kolu qheliso ngenxa yeemeko ezahlukeneyo zempilo.
Jonga itheyibhile engezantsi ukuze ubone ukuba nawe ungazuza na kwezi zibonelelo.
| Ingxaki/imeko yakho | Iingenelo zokuzivocavoca kweKegel |
|---|---|
| Ukungakwazi ukuzibamba komchamo | Iphucula ulawulo lwesinyi. |
| Ukungakwazi ukuzibamba ngamathumbu | Iphucula ulawulo lwamathumbu. |
| Intlungu kunye nokudumba okubangelwa kukudumba kwe-prostate gland (i-prostatitis) okanye i-benign prostatic hyperplasia (i-BPH) . | Inceda ekulawuleni iintlungu nokudumba. |
| Iingxaki zokwaneliseka ngokwesondo kunye nokusebenza kakuhle. | Inceda ekulawuleni ngcono ukuphuma kwesisu kunye nokuphucula i-orgasm. |
Ukwenza olu qheliselo, ingakumbi ngaphambi nasemva kotyando lomhlaza weprostate (prostatectomy), luncedo kakhulu ekubuyiseleni ulawulo lomchamo.
Kulungile, ngoku uzifumana njani ezi zihlunu kanye kanye?
Le yeyona nto ibalulekileyo. Ukuze uzilolonge ngokuchanekileyo, kufuneka uchonge izihlunu ezifanelekileyo. Kukho iindlela ezimbalwa ezilula zokwenza oku.
1. Zibone umisa umchamo wakho: Ngelixa uchama, zibone ngequbuliso uzama ukuyeka ukuchama. Izihlunu eziqina ngelo xesha zizihlunu zomgangatho we-pelvic ozifunayo. Kodwa khumbula, oku kukufumana izihlunu nje. Musa ukwenza lo mthambo ngelixa uchama rhoqo. Akulunganga kwisinyi sakho.
2. Cinga ngayo njengokuthintela umoya: Ezi zimisipha ezifanayo oziqinisayo ukuze uthinte umoya xa kufuneka ukhuphe umoya.
3. Imvakalelo yokuba amasende akho atsalwa phezulu: Xa uqinisa ezi zihlunu, kufuneka uzive amasende akho (i-scrotum) etsalwa phezulu kancinci.
Eyona nto ibalulekileyo kukuba, musa ukuziqinisa isisu sakho, iimpundu, okanye amathanga xa usenza olu qheliselo. Izihlunu ezifuna ukuqiniswa kuphela zezo sizifumeneyo. Kukuqiniswa okuncinci kwangaphakathi.
Ukuba unengxaki yokufumana ezi zihlunu, thetha nogqirha wakho. Angakunika iinkcukacha ezithe vetshe.
Indlela yokwenza umthambo weKegel ngokuchanekileyo, inyathelo ngenyathelo
Wakuba ufumene izihlunu ezifanelekileyo, kulula kakhulu ukwenza umthambo. Ungakwenza naphi na, nangaliphi na ixesha. Xa uqala, kulula ukukwenza uhleli esitulweni okanye ulele ebhedini.
- Inyathelo 1: Okokuqala, qinisa izihlunu zomgangatho we-pelvic ozifumeneyo. Njengoko kukhankanyiwe ngasentla, ngokungathi ubambe umchamo.
- Inyathelo lesi-2: Bamba imizuzwana emi-5 . Musa ukubamba umphefumlo wakho ngeli xesha. Phefumla ngokuqhelekileyo. Kungcono ukubala ngokuvakalayo 1, 2, 3, 4, 5.
- Inyathelo lesi-3: Ngoku phumza ngokupheleleyo izihlunu obuziqinisa. Bamba imizuzwana emi-5 .
- Inyathelo lesi-4: Qinisa kwaye ukhulule ngale ndlela uphindaphindo olunye ngexesha . Yenza oku izihlandlo ezili-10 zilandelelana.
- Inyathelo lesi-5: Zama ukwenza olu seti lokuphindaphinda kalishumi kathathu ngemini (kusasa, emva kwemini, nasebusuku).
Njengoko uqhela oku kwaye kuba lula, zama ukunyusa ixesha lokubamba ukusuka kwimizuzwana emi-5 ukuya kwimizuzwana eli-10 . Kwakhona, gcina ixesha lokukhupha liye kwimizuzwana eli-10.
Iimpazamo ezincinci kunye nendlela yokuzilungisa
Ukuba wenza umthambo weKegel ngokuchanekileyo, awuyi kukwazi ukushukuma naphi na emzimbeni wakho. Ukuba isisu sakho, iimpundu, okanye amathanga akho zivakala ziqinile, uzenza gwenxa. Kwaye ukuba umqolo wakho, isisu, okanye intloko yakho ibuhlungu emva komthambo, usebenzisa izihlunu ezingalunganga okanye ubambe umphefumlo wakho.
Izinto ekufuneka ziqwalaselwe ngokukodwa
Kubaluleke kakhulu: Ukuba une-catheter ye-Foley, musa ukwenza umthambo we-Kegel nangasiphi na isizathu. Ukwenza njalo kunokubangela ukopha okanye ukushwabana kwemisipha yesinyi okubuhlungu.
Ukuba uziva iintlungu ngelixa uzilolonga, yeka ngoko nangoko. Oko kuthetha ukuba mhlawumbi ukwenza gwenxa. Kubaluleke ngakumbi ukukwenza ngokuchanekileyo kunokukwenza kaninzi ngemini.
Ngokwesiqhelo, uza kuqala ukuqaphela umahluko emva kokwenza ezi zivivinyo kangangeeveki ezi-6-8. Kodwa ukuze ugcine iziphumo, kufuneka wenze oku kube yinxalenye yenkqubo yakho yemihla ngemihla.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga ngeKegel kuluncedo kakhulu kubasetyhini nakumadoda. Kuqinisa izihlunu zomgangatho we-pelvic.
- Ezi zinceda kwiingxaki zokulawula umchamo kunye namathumbu kwaye ziphucula ukusebenza kwesondo.
- Ngaphambi kokuba wenze umthambo, khawuzibone ubambe umchamo wakho uze ufumane izihlunu ezifanelekileyo.
- Qala ngokuqinisa imizuzwana emi-5, uze uphumle imizuzwana emi-5, izihlandlo ezili-10, izihlandlo ezi-3 ngemini. Ngokuhamba kwexesha, yongeza uye kwimizuzwana eli-10.
- Musa ukubamba umphefumlo wakho okanye uqinise isisu sakho, iimpundu, okanye izihlunu zamathanga ngelixa usenza umthambo.
- Ukuba uziva iintlungu, okanye akukho tshintsho emva kweeveki ezi-6-8, qiniseka ukuba uthetha nogqirha wakho. Yena angakunika isikhokelo esifanelekileyo.
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