Ukuzivocavoca kukaKegel kwamadoda nabafazi: Indlela yokwenza, izibonelelo kunye noLumkiso

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ukusebenza yenye yezona ndlela zichanekileyo nezisebenzayo zokuhlala usempilweni. Nayiphi na intshukumo efuna ukuba usebenze kwimisipha yakho kwaye utshise ezinye iikhalori ngokuqinisekileyo zinezibonelelo zezempilo- engqondweni nasemzimbeni. Ukuzilolonga kunokukunceda uzive wonwabile, ukunceda ukunciphisa umzimba, ukuphucula izihlunu namathambo, ukwandisa amandla akho, ukunciphisa umngcipheko wezifo ezingapheliyo, ukunceda ukuphucula impilo yolusu kunye nempilo kunye nenkumbulo yakho. Kwakhona, ukuzilolonga kunceda ekuphumleni kunye nomgangatho wokulala, kunciphisa iintlungu kwaye kukhuthaza ubomi obungcono besini ^[1] .

Ngokusisiseko, ukwenza umthambo kunokukunceda ukusuka phezulu kuye ezantsi, ukuphucula kwangoko yonke imiba yempilo yakho ngaphakathi nangaphandle. Ngaphandle kweendlela ezisisiseko zemisebenzi yomzimba, kukho iindlela ezahlukeneyo zokuzilolonga eziye zaphuhliswa ngeenjongo ezithile. Kwaye ngoku, siza kujonga kolunye uhlobo lomthambo, olubizwa ngokuba ngumthambo weKegel.

Ziziphi iiKegel Exercises?

Ikwabizwa ngokuba yimithambo ye-pelvic, umthambo kaKegel wenziwa ngenjongo yokuqinisa izihlunu zomgangatho we-pelvic. Baqinisekisiwe ukuba yenye yezona ndlela zisebenzayo zokuphucula isinyi kunye nokuhamba kwamathumbu. Ukuzivocavoca kweKegel akunzima kodwa kulula kwaye kulula ukuzilolonga kunye nokukhupha imithambo yokwenza umgangatho wakho we-pelvic womelele ^[Mbini] . Umgangatho we-pelvic liqela lezihlunu kunye nezihlunu, ezibekwe emazantsi esinqe sakho kwaye zibambe amalungu akho endaweni. Ke ngoko, umgangatho we-pelvic obuthathaka ungakhokelela kuphuhliso lokungakwazi ukulawula isinyi kunye namathumbu ^[3] .

Ukuzivocavoca kweKegel kunokwenziwa ngamadoda nabasetyhini. Ayenzelwa kuphela ukugcina izihlunu zakho zangasese zilungile kodwa ukunqanda neengozi ezihlazo, njengokuvuza kwesinyi kunye nokudlula kwerhasi okanye isitulo ngengozi. Ngenxa yokulula kwemithambo, inokwenziwa nangaliphi na ixesha naphi na. Ungayenza amaxesha ngamaxesha ngemini (yonke imihla), imizuzu eliqela. Ukwenza umthambo kunokuba nefuthe emzimbeni wakho (kwimisipha ye-pelvic) kwiinyanga ezintathu zokuqala ^[4] .

Olu hlobo lokuzilolonga lucetyiswa kakhulu kubafazi abakhulelweyo njengoko lubanceda ekulungiseleleni imizimba yabo uxinzelelo lomzimba lwamanqanaba okugqibela okukhulelwa kunye nokubeleka. Izixhobo ezahlukileyo zisetyenziselwa ukwenza umthambo njengamaqanda ejeyidi, iibhola zikaBen Wa, izixhobo zethambo lwenqatha njlnjl. Nangona kunjalo, izifundo zisaqhubeka ukuhlalutya umahluko ekusebenziseni izixhobo zokuzilolonga zeKegel kwaye ungazisebenzisi izixhobo ^[4] .

Kwabasetyhini, ukuzilolonga kukaKegel kuyaqinisekiswa ukuba kuyasebenza ekunyangeni iprosesa yelungu lobufazi kunye nokuthintela ukukhula kwesibeleko. Kwaye emadodeni, ayasebenza ekunyangeni iintlungu zedlala kunye nokudumba okubangelwa yi-benign prostatic hyperplasia (BPH) kunye ne-prostatitis. Kokubini amadoda nabasetyhini, banokunceda ekunyangeni ukungabikho komchamo ^[5] .

Ukuzilolonga kukaKegel kwabaseTyhini

Ungazuza kumthambo weKegel ukuba unexinzelelo lokungakwazi ukuzibamba (amathontsi ambalwa omchamo ngelixa uthimla, ukuhleka okanye ukukhohlela), ukungahambi kakuhle komchamo (okomeleleyo, okhawulezileyo wokuchama ngaphambi nje kokulahlekelwa sisixa esikhulu somchamo) ) ^[6] .

Izibonelelo zoqeqesho lukaKegel kwabasetyhini

Izibonelelo zalo msebenzi zininzi. Umzekelo, kuthiwa banako ukonyusa ukoneliseka ngokwesondo kwabasetyhini. Ezinye izibonelelo zokwenza imithambo kaKegel zezi zilandelayo ^[7] , ^[8] , ^[9] .

1. Ukunyanga ukuvuza kwesinyi

I-bladder, rectum kunye nezihlunu zixhaswa yimisipha yomgangatho we-pelvic. Ukuba izihlunu zomgangatho wakho wobuthathaka zibuthathaka, kunokubangela ukuba isinyi kunye nentamo yesinyi yakho ibe nenkxaso encinci ejikeleze i-sphincter. Ukunqongophala kwenkxaso kubangela uxinzelelo lomchamo apho uya kujongana nokuvuza kwesinyi ngeentshukumo ezinzima. Oku kunokwenzeka xa usenza umthambo, uphakamisa izinto ezinzima, okanye xa uthimla, ukhohlela okanye uhleka. I-Kegels inokuyiphucula le meko njengoko inceda ukuqinisa kunye nokomeleza izihlunu zomgangatho we-pelvic.

2.Ukunciphisa i-prolapse ye-pelvic organ

I-POP yimeko ekhulayo xa amalungu esibeleko ecinezela kwiindonga zelungu lobufazi, kwimeko yokukhulelwa nokubeleka, njengoko isolula kwaye buthathaka izihlunu zomgangatho we-pelvic. Umntu wasetyhini unokukhulisa i-POP ekutyebeni kakhulu, ekuphakamiseni okunzima ixesha elide, kwanokuqhinwa kunye nokukhohlela kakhulu. Le meko ayibeki mngciphekweni wobomi kodwa nangona inokubangela iintlungu kunye noloyiko lokuba kwiindawo zikawonke-wonke, inokuthintela indlela yokuphila esebenzayo.

Izifundo zityhila ukuba malunga neepesenti ezingama-50 zabasetyhini abaye babeleka baya kusokola kwi-POP, kwaye baqinisekisa ukuba ubudala (iminyaka engama-50 nangaphezulu) yeyona nto iphambili emisela ukukhula kwale meko. Ukuzivocavoca kweKegel kunceda ukomeleza izihlunu zomgangatho we-pelvic ngenkxaso engcono yamalungu e-pelvic kunye nokuncitshiswa kweprolapse. I-Kegels inokunyanga amanqanaba asezantsi e-POP ngokupheleleyo kwaye amanqanaba aphakathi e-POP anokuncitshiswa kwaye alawulwe ukuya kuthi ga kwinqanaba lokuba ingabuchaphazeli ubomi bakho bemihla ngemihla.

3. Ukuphucula ukuxhasa umva kunye nokunyonga

Njengokunqongophala kwamandla kwiimisipha zomzimba wakho kunokuchaphazela amalungu akho e-pelvis, umsila, kunye nomqolo osezantsi, kukhokelela ekubangeleni iintlungu ezibuhlungu zomqolo kunye nokunciphisa amandla e-hip. I-kegel isebenzisa iintlungu kumalungu akho kunye nasemva ngokuxhasa kunye nokomeleza izihlunu.

4. Uncedo lokufumana kwakhona ekuzaleni

Nokuba kukutya okweqanda okanye ubufazi, ukubeleka kuya kubangela ukuba izihlunu zakho zomgangatho we-pelvic zibuthathaka. Ukuzilolonga kukaKegel kuphucula ukunyanga kwezihlunu kwaye kunceda ekwakheni amandla abo kwakhona. Unokomeleza izihlunu zomgangatho we-pelvic ngaphambi kokuba ukhulelwe kwaye ngelixa ukhulelwe.

* Isilumkiso: Kubalulekile ukuba uxoxe ngenkqubo yakho yokwenza umthambo kunye nomboneleli wakho wokhathalelo lwempilo ukuba ukhulelwe. Kwaye yenza umthambo kuphela ukuba awufumani kufinya kwesibeleko ^[10] .

5. Uncedo ngexesha lokuyeka ukuya exesheni

Ukuzivocavoca kunokunceda ukulawula impilo yakho ye-pelvic ngexesha lokuyeka ukuya exesheni. Ukuhla kwamanqanaba e-estrogen ngexesha lokuyeka ukuya exesheni kungakhokelela ekuhambeni kwegazi okuncinci kwaye kunciphise amandla emisipha yomzimba we-pelvic. UKegel unokunceda ngokucoca igazi elidala kunye nokutsala igazi elitsha, ngaloo ndlela unceda ekomelezeni izihlunu.

6. Iphucula impilo yomntu wonke

Indlela ethile yokuphila kunye nemikhwa inokuba nefuthe elibi kwimpilo yakho. Ukuhlala ixesha elide, ukonzakala kunye nokufana kunokubangela ubuthathaka bemisipha, umzekelo, ukukhulelwa kunokuwenza buthathaka umxholo wakho njengoko wolula izihlunu zesisu. Kananjalo, uthambekele ekufumaneni iiponti ezimbalwa ezongezelelweyo ngenxa yendlela yokuphila exakekileyo kunye nokusilela kokuzilolonga rhoqo. Ukuzivocavoca kweKegel kuphucula, ithoni kunye nokugcina izihlunu zakho- ngakumbi izihlunu zakho zethambo, ngalo ndlela kunciphisa umngcipheko wokungakwazi ukuzibamba okanye ilungu leplavic ^{[Shumi elinanye]} .

7. Ukuphucula ubomi besondo

Ukuzivocavoca kweKegel kusebenza kakhulu ekuphuculeni ubomi besini. Banceda ukuqinisa ubufazi kwaye banokunceda ukuphucula ubungakanani be-orgasm. Njengoko izihlunu zomgangatho we-pelvic zidlala indima enkulu ekufikeleleni kwi-orgasm, umthambo unokuba luncedo njengoko usomeleza izihlunu ezivumela ukuphambana okulula. Umhlunu obuthathaka womgangatho we-pelvic ungqinelana nokungakwazi ukufikelela kwi-orgasm. Ukusebenzisa imisipha yakho ye-pelvic kunokuphucula ukuhamba kwegazi lakho kummandla we-pelvic oya kuthi uphucule ukuvusa isondo, ukuthambisa kunye nokukwazi ukwenza i-orgasm.

II. Uyenza njani imithambo yeKegel yabasetyhini

• Fumana izihlunu: Inyathelo lokuqala kukufumana izihlunu ezifanelekileyo. Ukwenza oko, yeka ukuphuma kwakho komchamo phakathi-komsinga-oku kuya kukunceda ekuqondeni izihlunu zomgangatho we-pelvic. Nje ukuba uchonge umsipha ofanelekileyo, ungaqala intshukumo yokukhutshwa kunye nokukhutshwa. Kulula ukwenziwa xa ulele phantsi ^[12] .
• Yakha ubuchule bakho: Kukulungele ukwenza umthambo kwisinyi esingenanto. Qinisa izihlunu zakho zangasese kwimizuzwana emi-5 kwaye uziphumze imizuzwana emi-5. Yenza oku kahlanu ngosuku-ngosuku lwakho lokuqala. Nje ukuba ugqibe ngesiqhelo, ungayilungisa indlela yakho ngokwandisa imizuzwana ukuya kwi-10 njalo njalo.
• Gcina kugxilwe: Gxila ekuqiniseni izihlunu zakho zeplavic kuphela.
• Izinto ongazenziyo: Kuphephe ukubamba umphefumlo wakho kwaye ulumke ungaguquguquki izihlunu emathangeni akho, isisu okanye iimpundu. Ukuphefumla ngokukhululekileyo ngelixa unciphisa kunye nokukhulula izihlunu.
• Phinda: Yenza umthambo kathathu ngemini. Qala ngokuphindaphinda ezintlanu emva koko uye kwishumi.

Ukuzilolonga kukaKegel kwamadoda

Ukwenza umthambo kuluncedo ngokulinganayo emadodeni. Inokukunceda ukomeleza izihlunu zomgangatho we-pelvic, ezixhasa isinyi kunye nesisu kwaye zichaphazele umsebenzi wesondo lomntu. Unokuxhamla kwimithambo yeKegel ukuba unomchamo okanye ukungabinakho ukungasebenzi kakuhle kwaye uvuza emva kokuchama, ngesiqhelo xa ushiye indlu yangasese ^[13] , ^[14] .

Izibonelelo zovavanyo lukaKegel lwamadoda

1. Ukunyanga i-nocturia

Ikwabizwa ngokuba kukuchama ebusuku, oku kukhokelela kuphuhliso olugqithisileyo lomchamo (ngaphezulu kweelitha ezi-2) ebusuku kunokuba isinyi sikwazi ukubamba. I-Nocturia iphazamisa indlela yakho yokulala kwaye inokukwenza ube buthathaka. Ukuzivocavoca kweKegel kunceda ngokusebenzisa imisipha yakho ye-pelvic kunye nokwenza ukuba yomelele ukunqanda umchamo ogqithisileyo kunye nokuphucula ukulala kwakho. Kuyanceda ekunciphiseni ubungakanani bokuchama ukugqitha komchamo, ngokususa inkunkuma ngamaxesha afanelekileyo ^{[Shumi elinantlanu]} .

2. Ilawula ukungahambi kakuhle komchamo

Le meko yenzeka xa izihlunu zomgangatho wakho we-pelvic zibuthathaka kwaye zibangela ukuvuza okungafunekiyo komchamo. Ukungahambi kakuhle kwe-Urinary kwenzeka xa ukulawulwa kwe-sphincter ye-urinary kulahlekile okanye kubuthathaka. Izixhobo zokuzilolonga zeKegel ekusingatheni le meko njengoko izakusebenza kwimisipha yomqolo kunye nokomeleza. Nje ukuba izihlunu ziphinde zifumane amandla kwaye ziqinile, akukho kuvuza kuya kubakho njengoko uya kuba nolawulo kutyekelo lwakho lokuchama ^[16] .

3. kuthintela ukuchama kwangaphambi kwexesha

Njengoko izihlunu zakho zomgangatho we-pelvic zisenziwa zomelele ngokwenza imithambo, inika amandla amandla ophuculo ngokwesondo, ngaloo ndlela ikuvumela ukuba ulawule i-orgasm yakho. Umthamo kunye namandla e-ejaculation nawo aya kuphuculwa.

4. Ulawula impilo yeprostate

Kumadoda, ukwenza umthambo kaKegel kunokunceda ukuphucula impilo yabo yeprostate. Iya isanda inzuzo kubantu abaphethwe yi-benign prostatic hyperplasia (BPH) kunye ne-prostatitis, njengoko intshukumo yemisipha inokunceda ukunciphisa iintlungu, ukudumba kunye nokudumba.

5. Ukuphucula ubomi besondo

Ngokuzuzisa ngokulinganayo amadoda nabasetyhini kule ndlela, ukuzilolonga kukaKegel kunokunceda ukuphucula amandla akho ezesondo njengoko kukho ulawulo olungcono kwimisipha yakho. Kwangokunjalo, izihlunu ezomeleleyo zomqolo zinceda ukuphucula ukuhamba kwegazi kumalungu esini, ukuphucula amandla esini ^[17] .

Ngaphandle kwezi zibonelelo, iyanceda ekuthinteleni ukwanda kwamalungu e-pelvic kunye nomsebenzi we-erectile.

II. Uyenza njani imithambo yeKegel yamadoda

• Fumana izihlunu: Ukuze uchonge izihlunu zakho zomgangatho we-pelvic, yeka ukuchama phakathi okanye ucofe izihlunu ezikugcina ekudluliseni irhasi. Nje ukuba ufumane izihlunu zakho, ungaqhubeka nomsebenzi. Kulula ukwenziwa xa ulele phantsi ^[18] .
• Yakha ubuchule bakho: Qinisa izihlunu zakho zangasese kwimizuzwana emi-5 kwaye uziphumze imizuzwana emi-5. Ungayenza imizuzwana emi-3 nayo, kuxhomekeke kwinto onokuyifumana ukhululekile. Qhubeka amaxesha ama-5 ukuya kuma-6. Unokwenza umthambo xa umile, uhleli okanye uhamba.
• Gcina kugxilwe: Gxila ekuqiniseni izihlunu zomgangatho weplavic kuphela.
• Izinto ongazenziyo: Gwema ukubamba umphefumlo wakho kwaye uphefumle ngokukhululekileyo ngexesha lokuzilolonga. Musa ukugoba kwaye ukhulule izihlunu esiswini sakho, emathangeni okanye ezinqeni.
• Phinda: Yenza umthambo kathathu ngemini. Qala ngokuphindaphinda ezintlanu kwaye uqhubeke uye kwishumi ngosuku.

Nini ukwenza iiKegel Exercises zakho

Unokwenza lo msebenzi ube yinxalenye yobomi bemihla ngemihla. Awudingi ukwenza ixesha elongezelelweyo kwimithambo yeKegel ^[19] .

• Yenze ngelixa uhleli edesikeni yakho okanye uphumle esofeni.
• Yenze ngelixa ukwimisebenzi yesiqhelo, njengokuhlamba izitya okanye ngelixa uhlamba.
• Yenza iseti enye emva kokuchama, ukuze ulahle amathontsi ambalwa.
• Zama ukwenza isivumelwano semisipha yakho yangaphambi kwangaphambi nangaphakathi kwawo nawuphi na umsebenzi ofuna ukufaka uxinzelelo esiswini sakho (ukuthimla, ukukhohlela, ukuhleka okanye ukuphakamisa okunzima).

Nini Ukulindela Iziphumo

Ukuba wenza umthambo kaKegel rhoqo, unokulindela iziphumo kwisithuba seeveki ezimbalwa ukuya kwiinyanga ezimbalwa. Ezinye zeziphumo zokuqala ziya kuba kukuvuza okucothayo komchamo, ukukwazi ukubamba ixesha elide okanye ukuphindaphinda, kunye nexesha elininzi phakathi kwekhefu lokuhlambela ^{[Amashumi amabini]} .

Ukuba ukufumanisa kunzima ukuqhubeka nokuzilolonga, kuya kufuneka unxibelelane nogqirha okanye omnye umboneleli wezempilo oza kukunceda ekuhlalutyeni imeko kwaye akunike ingxelo ^{[amashumi amabini ananye]} .

Kwimeko apho kungekho lutshintsho okanye kungabikho ziphumo zilindelekileyo emva kokwenza umthambo kangangeenyanga ezimbalwa, nxibelelana nogqirha ^[22] .

Izilumkiso

• Ukugqithisa umthambo kunokunciphisa amandla omzimba wakho we-pelvic, ngaloo ndlela kubangele ukungakwazi ukulawula i-bladder yakho ^{[2. 3]} .
• Ukuba uziva iintlungu esiswini okanye ngasemva ngexesha lokuzilolonga, oko kuthetha ukuba awukwenzi ngokuchanekileyo (izihlunu ezingalunganga).

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