Ukuzivocavoca kukaKegel ngokungaziphathi kahle

Inhloso eyinhloko yokuzivocavoca kwe- Kegel , okuvame ukushiwo ukungahambisani nokuvuthwa kwamagciwane, ukukhulisa ithoni yemisipha ekhoneni elincane. Le nkimbinkimbi yasungulwa isazi sezifo saseMelika uKegel, ogama lakhe laqanjwa ngamagama. Yakhiwa esikhathini esidlule, futhi ngaphezu kwamashumi eminyaka eminyaka yaveza ukusebenza kwayo okuphezulu, ikakhulukazi ekubelethweni, lapho kunemisipha ekhona e-perineum elayishwa ngokukhululeka nangaphansi kwengcindezi ephezulu.

Baqokwe nini?

Ukubuthakathaka kwemisipha etholakala ngokuqondile phansi kwesikhumba kubonakala ngezizathu eziningana. Okuvamile kakhulu:

Ukuze uqonde ukuthi izidakamizwa zidinga ukusetshenziselwa ngesikhathi sokuzivocavoca kwe-Kegel, ezenziwe ngokungahambisani nomzimba, yenza lokhu okulandelayo: uhlezi endlini yangasese, ngesikhathi sokuvuthwa, zama ukubamba indiza, ngaphandle kokuguqula imilenze. Imisipha, okwamanje ingena, iyimisipha ye-perineum. Badinga ukuzivocavoca okuqhubekayo kokungabikho komchamo.

Yikuphi ukuvivinya nokusebenza?

Okuhle kunakho konke, ukuzivocavoca okuyingxenye yokuzivocavoca kokungavumelani kwamagciwane , qala ukufunda amanga emhlane wakho, ezimweni ezimbi kakhulu - eceleni kwakho. Njengoba ithoni ye-muscle ye-pelvic yanda, kuyadingeka ukuthi uqhubeke nokuzivocavoca umzimba uma uhlezi noma umile. Kuphawula ukuthi umphumela omuhle unikezwa yizivivinyo ezenziwa endaweni lapho imilenze ihlukanisile khona.

Njalo ngaphambi kokuqala kokuzivocavoca okuyinkimbinkimbi, okwenziwa ngokungahambisani nabesifazane, kuyadingeka ukuba uchithe lesi sifo. Bese ulale emhlane wakho bese ubamba imisipha ye-pelvic sengathi uzama ukulibazisa isenzo sokuvuthwa. Ukwenza lokhu, gxila eqenjini lezinsizane elizungezile i-urethra. Ngesikhathi esifanayo, kubalulekile ukugcina ukungezwani emisipha engaphansi kwamasekhondi angu-5. Udinga ukuphinda izikhathi ezingu-10. Uma wenza lokhu, gcina umoya wakho uphelele futhi ungalibali.

Ngenxa yokuthi imisipha ngesikhathi sokuzivocavoca kusuka ekungeneni kwamagciwane ngokushesha ukhathele, futhi lowo muntu uqala ngokuzibandakanya ukuxhuma imizimba emnyama, kanye nemisipha yomzimba, umuntu akakwazi ukukhulisa ngokushesha umzimba.

Esinye sezivivinyo eziyingxenye ye-gymnastics Kegel, eqhutshwa ngokungahambisani kwamagciwane kwabesifazane, ingumsebenzi "e-elevator." Ukwenza lokhu, owesifazane udinga ukucabanga ukuthi uvuka kanjani ku-elevator. Ngesikhathi esifanayo, ngesiteji ngasinye esilandelayo, kuyadingeka ukwandisa ukungezwani kwemisipha uze ufinyelele "esiteji esingaphansi". Ngemuva kwalokho, phumula kancane imisipha, ucabange ukuthi wena, kanye ne-elevator, wehla. Lo msebenzi uzofundisa owesifazane ukulawula imisipha.

Ukukhulelwa

Ukuzivocavoca umzimba okuhlose ukulwa nokungahambisani nomzimba kungenziwa ngesikhathi sokukhulelwa. Kulesi simo, kubalulekile ukucabangela ezinye izici. Ngakho-ke, inani lalo hlobo lokuzivocavoca akufanele lidlule izikhathi ezingu-30 ngosuku, futhi ngesonto eli-16-18 akufanele liqambe amanga, kodwa lihlezi noma limi. Lokhu kungenxa yokuthi ngokulala amanga esikhathini eside, kukhona ukucindezelwa kwe-inferior vena cava, okucindezelwa yisisu esibelethwayo.

Ngokuthuthukiswa kwezinhlobonhlobo zezinkinga, ukuvivinya umzimba okuhloswe ekuqedeni ukungahambisani kwamagciwane kwabesifazane kudinga ukulungiswa okuthile. Ngakho-ke, owesifazane kumele axoxe nodokotela wendawo, ukuze agweme ukuthuthukiswa kwezinkinga.

Ukungafani

Ngama-node e-gemmoroidal abizwa, akunconywa ukuba enze ama-gymnastics kaKegel. Lokhu kungenza kube nzima kakhulu isimo futhi ngeke kube nomphumela oyifunayo.