Ngaba nawe unayo le mibuzo? Masifunde ngeeKegel Exercises!

Ngaba ngamanye amaxesha uziva ngathi kufuneka uchame kancinci xa uhleka, ukhohlela, okanye uphakamisa into enzima? Okanye ngaba ngequbuliso nangokungxamisekileyo kufuneka uchame, ngamanye amaxesha kangangokuba awukwazi nokuyilawula? Ezi ziingxaki abantu abaninzi, ingakumbi abafazi, kunye namadoda athile, abanazo, abathi mathidala ukuthetha ngazo. Kodwa ubusazi ukuba kukho isisombululo esifanelekileyo koku? Yiyo loo nto siza kuthetha ngeeKegel Exercises namhlanje.

Zithini ii-Kegel exercises?

Ngamafutshane, imithambo yeKegel imalunga nokuqinisa izihlunu zakho zomgangatho we-pelvic . Ngoku cinga ngezi zihlunu zomgangatho we-pelvic. Ezi zihlunu ezinceda ekubambeni amalungu akwi-pelvis yakho, njengesinyi sakho, inxalenye yamathumbu akho amakhulu, kwaye kubasetyhini, i-vagina yakho, endaweni yayo. Njengenethi, ezi zihlunu zigcina la malungu ehle. Ayisiyiyo loo nto kuphela, kodwa ezi zihlunu zikwanceda kwizinto ezinje ngokuchama, ukuvuza, kunye nokwenza isondo.

Ukuzilolonga ngeKegel kubandakanya ukuqinisa ezi zihlunu zomgangatho we-pelvic, uzibambe okwethutyana, uze uziphumze kancinci kwakhona. Njengokuphakamisa ii-dumbbells ukwakha i-biceps yakho, oku kugcina izihlunu zomgangatho we-pelvic "zifanelekile."

Kwenzeka ntoni ngokwenene ngokuzivocavoca kweKegel?

Kuthiwa ukuzilolonga ngeKegel kunceda ukugcina izihlunu zakho zomgangatho we-pelvic "zifanelekile." Njengokuba uphakamisa iintsimbi, zomeleza ezinye izihlunu emzimbeni wakho. Ezi zihlunu zikunika ulawulo olungcono kwisinyi sakho kunye namathumbu, kwaye zikwathintela izihlunu zakho zomgangatho we-pelvic ukuba zingabi buthathaka.

Khawucinge ngento enokwenzeka ukuba ezi zihlunu bezibuthathaka. Usenokuvuza umchamo okanye ilindle ngengozi, okanye usenokungakwazi ukulawula ukuhamba kwamathumbu akho. Ezi zihlunu zinokuba buthathaka njengoko ukhula, ngexesha lokukhulelwa, emva kokubeleka, okanye emva kotyando.

Imithambo yeKegel ibaluleke kubani?

Enyanisweni, nantoni na ebeka uxinzelelo kwimisipha yomgangatho we-pelvic inokuyityhafisa, ibenze bangakwazi ukubamba amalungu e-pelvic endaweni yawo. Nazi ezinye zezinto ezinokubangela ukuba imisipha yomgangatho we-pelvic ibe buthathaka:

• Ukukhulelwa: Ubunzima bomntwana bubeka uxinzelelo olukhulu kwezi zihlunu.
• Ukuzala: Ezi zihlunu zinokuchaphazeleka ngexesha lokubeleka okuqhelekileyo kunye notyando lwebele (utyando lwebele) .
• Ukutyeba kakhulu: Le ngozi ibakho xa ubunzima bomzimba bunyuka, oko kuthetha ukuba i-body mass index (BMI) ingaphezulu kwama-30, okanye ukuba ubunzima bomzimba bungaphezulu kwama-25.
• Utyando kwindawo yakho ye-pelvic.
• Ukwaluphala:Njengoko ukhula, njengezinye izihlunu emzimbeni, izihlunu zomgangatho we-pelvic, i-rectum, kunye ne-anus ziyabuthathaka ngokwemvelo.
• Ukuzibhokoxa kakhulu xa ukhupha amanzi (ukuqhinwa) okanye ukukhohlela okungapheliyo.
• Eminye imithambo: Ingakumbi izinto ezinje ngokutsiba, ukubaleka, kunye nokuphakamisa iintsimbi.

Kodwa into enye ekufuneka uyikhumbule kukuba ukuzilolonga ngeKegel akusebenzi kuwo wonke umntu. Ngamanye amaxesha, ukwenza iiKegels kakhulu okanye ukuzenza ngokungeyomfuneko kunokubangela ukuqina kwemisipha kunye nentlungu. Ngoko ke ukuba unengxaki, kungcono ukufuna ingcebiso kagqirha.

Ukukhulelwa kunye nokuzilolonga kweKegel

Ukuba ukhulelwe, ukwenza umthambo weKegel ngexesha lokukhulelwa kunokwenza kube lula ukuzala. Oku kungenxa yokuba uya kuba nolawulo olungcono kwimisipha yakho yomgangatho we-pelvic ngexesha lokubeletha. Ayipheleli apho, kodwa ikwanceda nakwi:

• Ziqhelise ukulawula isinyi .
• Yomeleza izihlunu ezixhasa ubunzima bomntwana osesiswini.
• Nciphisa ukungakwazi ukuzibamba komchamo .
• Ukutyhala ngexesha lokubeleka kunceda.
• Inceda indawo engaphakathi kwesisu (indawo ephakathi kwelungu lobufazi kunye ne-anus) ukuba iphile emva kokubeleka.

Ndingazifumana njani izihlunu zam zomgangatho we-pelvic?

Le yeyona nto ibalulekileyo. Ukuba awufumani izihlunu ezifanelekileyo, awuyi kukwazi ukwenza umthambo ngokufanelekileyo. Nazi iindlela ezimbalwa:

1. Ukuma ngelixa uchama: Ngelixa uchama kwindlu yangasese, zama ukuyeka ukuchama ngequbuliso. Le yimisipha evakala ngathi iyaqina. Kodwa oku kukwenza nje ukwazi imisipha. Ukuba uzama ukuyeka ukuchama ngolu hlobo ngalo lonke ixesha, unokufumana usulelo .

2. Khawuthelekelele uzama ukunqanda ukuhamba komoya: Xa uziva ngathi ufuna ukukhupha igesi, khawuthelekelele uzama ukuyimisa. Le yimisipha efanayo eqina.

3. Ukusebenzisa umnwe (kwabasetyhini): Faka umnwe wakho (ocociweyo kakuhle) kwisini sakho uze uzame ukuqinisa izihlunu ezijikeleze sona. Ufanele uzive uqina ujikeleze umnwe wakho, ngokungathi izihlunu ziyaphakama.

Ngaba wakha wadlala kumatshini wokuthengisa iinzipho xa wawusengumntwana? Kukho inzipho ehla isuka phezulu ibambe ithoyizi ize inyuke. Yiloo nto eyenzekayo kwimithambo yeKegel, ngokungathi inzipho iyaqina ize iphakame xa ibamba ithoyizi. Kufuneka uqinise izihlunu zakho zomgangatho we-pelvic uze uzitsale phezulu.

Ndingenza njani umthambo weKegel ngokuchanekileyo?

Ukuzilolonga ngeKegel kwenziwa ngokuqinisa izihlunu zakho zomgangatho we-pelvic, uzibambe okwethutyana, uze uziphumze kancinci. Qala kancinci kancinci uze wongeze ixesha olibambayo kunye nenani lamaxesha owenza ngawo. Kungcono ukwenza ezi zivivinyo kabini ukuya kathathu ngemini.

Nantsi ishedyuli yesampula yokwenza umthambo weKegel:

1. Okokuqala, fumana izihlunu zakho zomgangatho we-pelvic (njengoko kukhankanyiwe ngasentla).

2. Ngoku, qinisa ezo zihlunu kangangemizuzwana emi-3. Emva koko, ziphumze imizuzwana emi-3. Lo ngumthambo omnye weKegel.

3. Zama ukwenza oku izihlandlo ezili-10 . Ukuba i-10 inzima kakhulu ekuqaleni, qala ngo-5 uze unyuke kancinci kancinci. Oku sikubiza ngokuba "yiseti."

4. Yenza iseti enye kusasa nenye ebusuku.

5. Njengoko usiya uqina, yongeza kancinci kancinci inani lamaxesha. Umzekelo, endaweni yokuqinisa imizuzwana emi-3 uze uphumle imizuzwana emi-3, qinisa imizuzwana emi-5 uze uphumle imizuzwana emi-5.

6. Emva koko, yongeza inani leeKegels ozenzayo ngokulandelelana ukuya kwi-10 (ukuba awukayenzi).

7. Okokugqibela, yongeza inani lamaxesha owenza ngawo ngemini ukusuka kabini ukuya kwezintathu.

Eyona nto ingcono onokuyenza kukufikelela kwinqanaba apho ungenza iiKegel ezili-10 ngeseti nganye (qina imizuzwana emi-5, phumla imizuzwana emi-5) iiseti ezi-3 ngosuku.

Ndingayazi njani ukuba ndenza umthambo weKegel ngokuchanekileyo?

Akulunganga ukuva iintlungu ngelixa usenza umthambo weKegel. Ukuba uneentlungu esiswini, emqolo osezantsi, okanye entloko, mhlawumbi ubambe umphefumlo wakho okanye uqinisa izihlunu ezingalunganga.

Ukuba unengxaki yokufumana izihlunu zakho zomgangatho we-pelvic, okanye ukuba uziva iintlungu okanye ukungakhululeki, usenokuba wenza iiKegels ngendlela engafanelekanga. Kwimeko enjalo, licebo elihle ukufuna uncedo kumboneleli wezempilo .

Ukuba wenza iiKegels ngokuchanekileyo, uya kuqaphela ukuba iimpawu zakho ziya kuncipha kancinci kancinci kwiiveki ezimbalwa. Umzekelo, ungasoloko uchitha umchamo rhoqo.

Ndingazi njani ukuba umgangatho we-pelvic yam uqinile?

Ukuba umgangatho wakho we-pelvic uqinile, unokufumana iimpawu ezifana nezi:

• Akukho ukuchama/ukuchitha indle okungafunekiyo okanye akukho.
• Andiziva mfuneko yokuchama/ukukhupha indle rhoqo.
• Ukuziva ngathi unako ukulawula umchamo wakho kunye nendle.
• Ungenza umthambo weKegel ngokulula.

Ufanele ucinezele nzima kangakanani xa usenza iiKegels?

Ufuna ukuqinisa iiKegels zakho kangangoko unako. Nangona kunjalo, lumka ungaqinisi izihlunu zakho zangaphakathi zamathanga, umqolo, iimpundu, okanye izihlunu zesisu. Ukuqinisa ezi zihlunu kuthetha ukuba awuwenzi kakuhle umthambo.

Kwakhona, musa ukuzibhokoxa kakhulu kangangokuba kufuneka ubambe umphefumlo wakho. Phefumla ngokuqhelekileyo ngelixa usenza iiKegels. Mhlawumbi ukubala ngokuvakalayo kunokukunceda ugcine indlela yakho yokuphefumla eqhelekileyo.

Ngaba kungcono ukwenza umthambo weKegel uhleli, ume, okanye ulale phantsi?

Ungenza umthambo weKegel ulele phantsi, uhlale phantsi, okanye ume ngenyawo. Ukuba izihlunu zakho zomgangatho we-pelvic zibuthathaka, kunokuba lula ukuzenza ulale phantsi kuqala.

Zingaphi imizuzwana ekufuneka ubambe iKegel enye?

Xa uqala, yenza kuphela kangangoko unako ukukwenza ngokukhululeka. Umzekelo, iiKegel ezi-5 zibanjwa imizuzwana emi-3, kabini ngemini. Yandisa inani kancinci kancinci njengoko ufumana amandla nokunyamezela. Eyona nto ingcono onokuyenza kukubamba imizuzwana emi-5, uze uphumle imizuzwana emi-5, uze wenze ezili-10 kwezi, kabini okanye kathathu ngemini.

Yeyiphi eyona ndlela ilungileyo yokuzilolonga iKegel?

Akukho mthambo weKegel "ongcono" ngokwenene. Yonke iKegel oyenzayo ngokuchanekileyo ineenzuzo. Khetha leyo ikulungeleyo. Kwindawo nganye, gxila ekucinezeleni nasekuphakamiseni umgangatho wakho we-pelvic ngokungathi uphakamisa into ethile phezulu.

Kutheni kunzima kum ukwenza umthambo weKegel?

Ukuba unengxaki yokwenza umthambo weKegel, ugqirha unokucebisa ukuba uzame uqeqesho lwe-biofeedback kunye nokuvuselela ngombane izihlunu zomgangatho we-pelvic.

Kwi -biofeedback , ugqirha ufaka isixhobo esincinci (iprobe) kwisini sakho. Emva koko, ucelwa ukuba wenze umthambo weKegel. Isikrini sikubonisa ukuba unzima kangakanani na ukufinyeza izihlunu.

Ukuvuselela umbane yindlela yokuphinda indlela umthambo weKegel omele uvakale ngayo. Apha, ugqirha wakho uthumela umsinga omncinci wombane kwimisipha yakho yomgangatho we-pelvic. Emva koko izihlunu ziyaqina ngenxa yomsinga.

Ukuba unengxaki yokwenza iiKegels, okanye ukuba awuqinisekanga ukuba usebenzisa izihlunu ezifanelekileyo, ungoyiki ukubona ugqirha. Bakho apha ukukunceda.

Zithini ezi bhola zeKegel?

Iibhola zeKegel zizixhobo ezikhethekileyo ozinxiba ngaphakathi kwilungu lakho lobufazi. Ngamanye amaxesha zibizwa ngokuba ziiKegel exercisers, ezi zihlala zizixhobo ezijikelezayo ezinceda ekuqiniseni izihlunu zakho zomgangatho we-pelvic. Zifakwa kwilungu lakho lobufazi, njenge-tampon. Izihlunu zakho zomgangatho we-pelvic zibamba ibhola endaweni njengoko uqhubeka nosuku lwakho. Ungaqala ngokuzinxiba imizuzu embalwa ngosuku kwaye wongeze ixesha kancinci kancinci.

Kuthatha ixesha elingakanani ukubona utshintsho?

Ngokwesiqhelo ungabona iziphumo kwiiveki ezi-6 ukuya kwezi-8 . Nangona kunjalo, oku kuxhomekeke ekubeni uwenza ngokuzimisela nangokungaguquguquki kangakanani umthambo weKegel, kunye nokuba izihlunu zakho zibuthathaka kangakanani.

Ngaba amadoda angenza umthambo weKegel?

Ewe, ngokuqinisekileyo! Nabani na angazuza kwimithambo yeKegel. Amadoda angazuza kwimithambo yeKegel efana nale:

• Inceda ekulawuleni ukuvuza komchamo okungenanjongo (ukungakwazi ukuzibamba) (kuxhomekeke kwisizathu).
• Intlungu yeprostate kunye nokudumba, oko kuthetha ukubaInceda ekulawuleni iimeko ezifana neProstatitis kunye neBenign Prostatic Hyperplasia (BPH).
• Inganyusa ulonwabo ngokwesondo ngokunceda ekumiseni nasekukhupheni isidoda .

Okokugqibela, khumbula oku (Umyalezo Wokuya Ekhaya)

Ukuzilolonga ngeKegel ngumthambo obaluleke kakhulu onokuqinisa izihlunu zakho zomgangatho we-pelvic. Umgangatho wakho we-pelvic unokuba buthathaka ngenxa yezizathu ezahlukeneyo. Iimpawu ezinje ngokuvuza komchamo okanye indle ngokungazi, okanye ukuziva ngathi kufuneka uchame ngaphandle kwemfuneko, zinokuba ziimpawu zomgangatho we-pelvic obuthathaka. Qala kancinci kwaye usebenzele ukwenza iiKegels izihlandlo ezininzi ngemini. Ukuba awuziqondi iiKegels okanye awuqinisekanga ukuba uzenza ngokuchanekileyo na, ungoyiki ukufuna uncedo kugqirha. Khumbula, oku kubaluleke kakhulu kwimpilo yakho!

Ukuzilolonga kweKegel , izihlunu zomgangatho we-pelvic, ulawulo lomchamo, ulawulo lwamathumbu, impilo yokukhulelwa, impilo yabasetyhini, impilo yamadoda, umthambo