Imisipha ye-Kegel - ikuphi nokuthi iqeqeshwa kanjani

Imisipha ye-Kegel iphakathi kwaleyo misipha esingayazi ngokuvamile ukuthi ikhona. Okwamanje, zibalulekile, futhi kufanelekile ukwazi ukuzijwayeza ngendlela efanele. Njengoba iklanywe kahle, ayikwazi ukusiza kuphela ngezinkinga eziningi zempilo, kodwa futhi yandise kakhulu induduzo yethu empilweni yocansi. Ukuqeqeshwa kwemisipha ye-Kegel akudingi, futhi "ukuqeqeshwa" kungenziwa noma kuphi nanoma nini. Ziphephile futhi ziyasebenza kwabesifazane abakhulelwe.

1. Iyini imisipha ye-Kegel

Imisipha ye-Kegel ihlukile imisipha ye-pelvic floor. Bakweleta igama labo kudokotela u-Arnold Kegel, owakha isethi yokuzivocavoca ukusekela zonke izitho zangaphakathi endaweni - isinye, i-anal canal, kanye izitho zocansi. Ukwakheka kwawo kufana nama-sphincters. Umsebenzi wabo nawo uyafana ngoba kulula ukuwalawula. ukugeleza komchamo.

Zinencazelo ekhethekile ngokuhamba kwesikhathi ukukhulelwa nangesikhathi ukubeletha. Zisekela isibeletho kanye nombungu okhulayo, ngakho-ke kuhle uma bezivocavoca. Ziphinde zivikele i-crotch ekuqhekekeni.

Imisipha ye-Kegel ingaba buthakathaka ngenxa yokuntuleka kokuzivocavoca umzimba, ukukhuluphala, noma indlela yokuphila yokunganyakazi. Ngaphezu kwalokho, ukukhulelwa okuningi kanye ukuhlinzwa kwabesifazane ingase ibe nomphumela wokunciphisa amandla abo. Ngaphezu kwalokho, ukuya esikhathini nakho kunomphumela omubi emisipha ye-Kegel.

2. Itholakala kuphi imisipha ye-Kegel?

Bobabili abesifazane nabesilisa banemisipha ye-Kegel. Imisebenzi yabo yesibili ihluke kancane kubo bobabili ubulili, kodwa imisebenzi eyinhloko ifana ncamashi kuwo wonke umuntu. Imisipha ye-Kegel isiza ukugcina isinye sisesimweni esihle, futhi siyathinta ukusebenza kocansi.

Ukuqinisekisa ukuthi imisipha yethu idinga ukuzivocavoca, ungazama ukuhlala ezandleni zakho futhi uziphoqelele ukuthi ukhwehlele noma uthimula. Uma sizwa ukusabela okubi kwemisipha ye-Kegel, khona-ke kudingeka siyiqeqeshe.

2.1. Imisipha ye-Kegel kowesifazane

imisipha ye-kegel yeluliwe phakathi kwe-pubic bone kanye ne-coccyx futhi idlulele ku-rectum. Kulula ukuzizwa futhi ukuzitholele ngokwakho. Vele uzame ukumisa ukugeleza komchamo imizuzwana embalwa. Yimisipha ye-pelvic floor ebopha ukuvuleka kwe-urethra.

Imisipha ye-Kegel nayo iyaqina lapho uzwa i-orgasmYingakho abesifazane bezwa ukushaya kancane. Lokhu kuyinjabulo eyengeziwe endodeni. Uma ipipi lakhe lisasesithweni sangasese, uzwa futhi ukunyakaza kwemisipha ye-Kegel, okwandisa ubumnandi futhi kubangele i-orgasm kanyekanye yabo bobabili abalingani.

Imisipha ye-Kegel nayo ingatholakala ngokufaka umunwe esithweni sangasese. Uma kukhona ingcindezi emzungezile, banesibopho ngakho.

2.2. Imisipha ye-Kegel endodeni

Bambalwa abantu abazi ngakho, kodwa amadoda nawo anemisipha ye-Kegel. Ngokuvamile zihlotshaniswa nabesifazane, kodwa amadoda angathola kalula futhi asebenzise imisipha yawo.

Zenziwe zasendaweni phakathi kwempande yomthondo nendunu. Zizwakala ngendlela efanayo neyabesifazane - ziyaqina lapho zibambe umchamo. Ukuzivocavoca kwe-Kegel kubalulekile emadodeni ikakhulukazi ngoba kuthuthukisa kakhulu ukusebenza kocansi nokusebenza, futhi kuvimbele izinkinga zokungakwazi ukuzibamba umchamo esikhathini esizayo.

3. Yiziphi izinzuzo zokuzivocavoca kwe-Kegel

Ukuqeqeshwa kwe-Kegel okuvamile kunezinzuzo eziningi kokubili kwabesifazane nabesilisa. Ngaphezu kokuthuthukisa imizwa evusa inkanuko, kuphinde kuthinte kakhulu inhlalakahle nomuzwa wokunethezeka. Siyabonga kubo, singakwazi futhi ukunciphisa ubungozi izinkinga zokungakwazi ukuchama noma indle ekugugeni.

Inzuzo eyengeziwe umphumela onenzuzo wokuzivocavoca kwe-Kegel emisipha ye-anal. Lokhu akuvimbeli nje kuphela ama-hemorrhoids, kodwa futhi kwenza ukuhamba kwamathumbu kube lula, okubaluleke kakhulu kubantu abalwa nama-hemorrhoids aphindaphindiwe. ukuqunjelwa.

Ukuzivocavoca kwe-Kegel nakho kusekela ngenkuthalo yonke indawo ye-pelvic, kanye nokuvulwa kwe-urethra ne-anus. Ukwenza kanjalo kuzonciphisa ingozi ama-hemorrhoids. Imisipha ye-Kegel ebuthaka kakhulu kwabesifazane ingavusa i-vulvar neuropathy, ebaluleke kakhulu umuzwa olinganiselwe eduze nezindawo eziseduze. Lokhu kungaba yingozi uma kuziwa empilweni yakho evusa inkanuko.

Kwabesilisa, izivivinyo ze-pelvic floor nazo zisetshenziselwa ukwelapha ukuphuma ngaphambi kwesikhathi futhi kungase kuvimbele ngokugcwele ukukhula komdlavuza wendlala yesinye. Ngenxa yabo, ukuya ocansini kungaba isikhathi eside, futhi ama-orgasm abe namandla futhi avame.

Ama-Kegel Workouts nawo ayasebenza kwabesifazane abakuthola kunzima ukukufeza i-orgasm egcwele. Khona-ke kufanelekile ukuvivinya umzimba njalo ukuze wena nomlingani wakho nithole isipiliyoni socansi eningenakulibaleka. Ukuzivocavoca okunjalo kunikeza injabulo efanayo, ngakho bobabili abalingani kufanele benze la masethi okuzivocavoca kaningi ngangokunokwenzeka. Imizwa ejulile evusa inkanuko ithuthukisa ikhwalithi iyonke yobudlelwano futhi ibubude ubudlelwano phakathi kwabalingani.

4. Ungaqeqesha kanjani futhi nini imisipha ye-Kegel

Inzuzo enkulu yemisipha ye-Kegel ukuthi mincane futhi cishe ayibonakali. Kusho ukuthi ungabaqeqesha noma yikuphingisho izikhathi eziningana ngosuku. Awudingi ngisho ukuyilungiselela kakhulu njengoba kwenzeka kwezinye izivivinyo zomzimba. Imisipha ye-Kegel ingaqiniswa ngokugibela ibhasi, ukusebenza kukhompuyutha, ngisho nokuma emgqeni ekuphumeni. Maningi amathuba futhi imiphumela inenzuzo ngokwedlulele empilweni.

Ukudlala imidlalo kungase kube nzima ekuqaleni, futhi ukuvivinya umzimba emphakathini kungase kucindezele futhi kubangele amahloni. Yingakho kubalulekile ukubafundisa ninethezekile ekhaya lakho kuqala. Kungcono ukwenza lokhu endaweni yokuqamba amanga, okuqhubeka kukhulula futhi kunikeza umuzwa wokuphepha nokuphumula. Kuphela uma siqala ukuzilolonga lapho singakwazi ukuzilolonga noma kuphi, nganoma yisiphi isikhathi sosuku nanoma yisiphi isimo.

Ekuqaleni, akufanele "ucindezele" imisipha yakho. UDkt. Kegel ngokwakhe uncoma ukwenza izivivinyo nxazonke Izikhathi ezi-3 ngosuku imizuzu emi-5-10 sonke isikhathi. Ngenxa yalokho, imiphumela izobonakala kancane kancane, kodwa umehluko uzozwakala ngokucacile.

Kubalulekile futhi ukuthi ungaziciki ngokweqile izinqe noma isisu sakho lapho ubamba imisipha yakho ye-Kegel. Kulokhu, i-pelvic floor kufanele isebenze ngokujulile, asikho isidingo sokwesekwa okwengeziwe.

4.1. Ukuzivocavoca kwe-Kegel

Ukuze uqale, qala ukunqanda ukugeleza komchamo. Lokhu kusebenza kubo bobabili ubulili. Ngesikhathi sokuchama, qinisa imisipha yakho bese ulinda cishe imizuzwana engu-3, ​​bese ukhulula imisipha yakho bese ubala ku-3 futhi.Kufanelekile ukuphinda lo msebenzi njalo lapho usebenzisa indlu yangasese, kodwa isikhathi esifushane kuphela. Akufanele wenze lokhu kaningi noma izinsuku ezimbalwa zilandelana, njengoba ukugcinwa komchamo ngokweqile kungase kube imbangela. izifo ezibangelwa amagciwane, igciwane noma fungal.

Odokotela abawutusi lo mkhuba futhi ngoba ungabangela izinkinga nge ukukhipha ngokuphelele esinyeni okwandisa ingozi yokuvuvukala komgudu womchamo. Lo msebenzi usetshenziselwa ngokuyinhloko ukunquma ukubekwa okulungile kwemisipha ye-Kegel. Uma usuqinisekile ukuthi yimiphi imisipha okhuluma ngayo, kufanele uqale ukuqeqeshwa ngaphandle kokuya endlini yangasese.

UDkt. Kegel usesungule namanye amasethi okuzivocavoca angenziwa noma yikuphi. Okokuqala, kunconywa ukuqinisa imisipha imizuzwana emi-5, bese uphumule futhi. Ungakwenza lokhu umile (okungcono ngokuzelula) futhi ulale (isibonelo, ngaphambi kokulala).

Ungakwazi futhi ukuqeqesha ngenkathi uhlezi. Nokho, ukuze wenze lokhu ngendlela efanele, kufanele uhlale uqonde imilenze yakho iwele emaqakaleni. Gcina amadolo akho evulekile kancane ngaphandle. Kulesi sikhundla, kufanele uqinise imisipha futhi ubavumele baphumule.

Imisipha ye-pelvic floor nayo ingafinyelelwa imizuzwana embalwa noma ngaphezulu ize ibe isifinyele ngokuphelele. Khona-ke badinga ukuba kancane kakhulu futhi kancane kancane bakhululeke.

Ukuzivocavoca kwe-Kegel kungenziwa ngosizo lwemishini ekhethekile - ubuhlalu bendunu kube amabhola e-geisha. Owokuqala owabesilisa, owesibili owabesifazane. Ngosizo lwabo, ungafinyelela imiphumela engcono kakhulu. Amabhola afakwa ku-anus noma emomozini, ngokulandelana. Ukunyakaza kubangela imisipha ye-Kegel ukuthi idlidlize, okubangela ukuba iqine ngokungaqondile. Ngenxa yalokhu, siqeqesha ngaphandle komzamo.

5. I-Kegel izivivinya ngesikhathi sokukhulelwa nangemva kokubeletha

Awekho ama-contraindications, imisipha ye-Kegel ingaqeqeshwa ngesikhathi sokukhulelwa. Lokhu kubaluleke kakhulu ngoba kusiza ukugcina yonke imisebenzi evamile yomzimba.

Okokuqala, le misipha ukusekela umgogodlagcina ukuma okulungile, naphezu kokukhula kwesisu. Basiza futhi ukusekela i-pelvis futhi bayivimbele ukuthi ingaqhumi. Ngokuzivocavoca njalo, bangenza okuningi. khulula ubuhlungu bokuzalaecabanga ukuthi kungokwemvelo.

Imisipha ye-Kegel, esetshenziswe kahle, iphinde isize ukubuyisela isimo kanye nomsebenzi wocansi ngemva kokubeletha. Usungaqala ukufunda Amahora angu-24 ngemva kokuzalwaNgaphandle uma kunjalo, impilo yethu isivumela futhi asizizwa ubuhlungu obukhulu obuhlobene nokubeletha okunzima.

Imisipha ye-pelvic floor eqeqeshwe esikhathini sangemva kokubeletha iphinde isize ukubuyisela ububanzi obufanele besitho sangasese sowesifazane. Ngokuvamile ngemva kokubeletha, abesifazane bakhononda ngokuthi bazizwa "babanzi" futhi "bekhululekile", okungaba nomthelela omubi ekuphileni kwabo obuseduze. Ukuqeqeshwa kwe-Kegel kubavumela ukuba bafinyelele ngokushesha isimo sangaphambi kokukhulelwa esifana nesangasese sokukhulelwa, okuyinzuzo enkulu kokubili kowesifazane nomlingani wakhe.

Kulesi simo, kufanelekile ukungeza emisebenzini yakho yansuku zonke ukuqeqeshwa ukuphefumulaokwenza ngcono inhlalakahle jikelele yowesifazane okhulelwe futhi kube lula nokubeletha.

Lezi zivivinyo nazo kufanele zenziwe. ngaphambi kokukhulelwauma sazi ukuthi sinesu lokuzama ukuthola umntwana. Imisipha kufanele ibe namandla ngangokunokwenzeka ngaphambi kokukhulelwa, ukuze kamuva ikwazi ukubhekana kalula ne-pelvis ehlala ikhula. Futhi kuyisinyathelo esinempilo sokuvimbela ukugcina umama ephephile uma kwenzeka ukukhulelwa okuningi.

Kodwa-ke, uma ukuxilongwa kwenziwa, uFr. engozini yokukhulelwa, kungcono ukuyeka ukuzivocavoca futhi ugxile empilweni yakho kanye nempilo yengane yakho noma yezingane.

6. Ingabe ukuzivocavoca kwe-Kegel kungaba yingozi?

Awukwazi ukuzilimaza ngokuzivocavoca imisipha yakho ye-Kegel. Lezi yizakhiwo ezincane kakhulu ukuthi zingazilimaza ngisho nangokuzivocavoca umzimba njalo. Ngokuphambene nalokho, imisipha ye-pelvic floor ingaqeqeshwa izikhathi eziningana ngosuku. Ukuzivocavoca kwe-Kegel ungathola futhi ukuphumula.

Imiphumela yokuqala ingabonakala ngemva kwamaviki angu-4-6 okuqeqeshwa kwansuku zonke. Khona-ke ukuthuthukiswa kokungakwazi ukuzilawula komchamo kungabonwa.

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