Injongo ephambili ye- Kegel yokuzivocavoca , edlalwa ngokukhawuleza ekungabikho komchamo, kukunyusa ithoni yeemisipha ezisemagqabini amancinci. Olu bunzima lwaphuhliswa ngumgqirha waseMelika uKegel, ogama lakhe labizwa ngalo. Kwaqulunqwa kudala, kwaye ngaphezu kwamashumi eminyaka kukho ubungqina bokusebenza kakuhle, ngokukodwa ekuzalweni, xa iimisipha zikhona kwi-perineum eziphantsi kokulayishwa okugqithiseleyo kunye phantsi kwengcinezelo ephezulu.
Baqeshwe nini?
Ukubuthathaka kwezihlunu ezifumaneka ngokuthe ngqo kwi-pelvis kubonakala ngezizathu ezininzi. Eziqhelekileyo zezi:
- kubeleka;
- khulelwa;
- ukwanda ngokukhawuleza komzimba, njl
Ukuze uqonde ukuba zeziphi izihlunu kufuneka zisetyenziswe ngexesha lokuzivocavoca kweKegel, eqhutywe ngokungahambisani nokuvuthwa kwamanzi, yenza oku kulandelayo: ukuhlala kwindlu yangasese, ngexesha lokuvuthwa, zama ukubamba i-jet, ngaphandle kokutshintsha imilenze. Imisipha, okwangoku i-contracting, iyimisipha ye-perineum. Bayafuna iimvavanyo eziqhubekayo zokungabikho kwamanzi.
Ziziphi iimvavanyo kunye nendlela yokwenza?
Eyona nto ibaluleke kakhulu, ukuzivocavoca okuyingxenye ye-gymnastics yokungahambisani nokuvuthwa kwamanzi , qala ukufunda ukulala emhlane wakho, kwiimeko ezinzima - kwicala lakho. Njengoko ithoni ye-pelvic ye-muscle iyanda, kuyimfuneko ukuba uqhube ukwenza okufanayo umzimba xa uhleli okanye umile. Kuphawulwa ukuba umphumo ogqwesileyo unikezwa ngamaqhinga ayenziwa kwindawo apho imilenze ihlukanisile khona.
Ngaliphi ixesha ngaphambi kokuqala kobunzima bokuzivocavoca, oluqhutyelwa ngokungazibandakanyi kwabasetyhini, kuyimfuneko ukukhupha i-bladder. Emva koko ulale emhlane wakho kwaye uxinzelele iingxube ze-pelvic njengokungathi uzama ukulibazisa ukusebenza kokucoca. Ukwenza oku, gxininisa kwiqela le-muscle elijikeleze i-urethra. Kule meko, kuyimfuneko ukugcina uxhaphalo kwimisipha engaphantsi kwemizuzwana emihlanu. Udinga ukuphinda amaxesha angama-10. Xa wenza oku, qhubeka uphefumula kwaye ungalibali.
Ngenxa yokuba imisipha ngexesha le-gymnastics ukusuka ekungeneni kwe-urinary ngokukhawuleza idiniwe, kwaye loo mntu uqala ngokuzibandakanya ukudibanisa izihlunu ezinobunzima, kunye nezihlunu zesisu, umntu akanako ukwandisa ngokukhawuleza inani lokuzivocavoca.
Esinye sezivivinyo eziyingxenye ye-gymnastics iKegel, eyenziwa ngokungahambisani nokuvuthwa kwamabhinqa kubasetyhini, ngumsebenzi "kwi-elevator." Ukwenza oku, ibhinqa kufuneka icinge indlela ephakama ngayo kwi-elevator. Ngelo xesha, ngomgangatho ngamnye olandelelanayo, kubalulekile ukwandisa uxinzelelo lwe-muscle de ufike "kumgangatho ophezulu". Emva koko, ukhulule ngokukhululeka izihlunu, ucinge ukuba wena, kunye nekhefu, uyehla. Lo msebenzi uza kufundisa umfazi ukuba alawulwe izihlunu.
Ukukhulelwa
Ukuzivocavoca umzimba okujolise ekukhuseleni ukungahambisani nokuvuthwa komzimba kungenziwa ngexesha lokukhulelwa. Kule meko, kubalulekile ukuqwalasela ezinye iimpawu. Ngoko ke, inani lalo hlobo lokuzivocavoca akufanele lidlulele amaxesha angama-30 ngosuku, kwaye ngeveki ye-16 ukuya ku-18 akufanele ixoke, kodwa ihleli okanye imile. Oku kubangelwa kukuba, ngokulala ixesha elide kwindawo ephakamileyo,
Ngokuphuhliswa kweentlobo ezahlukeneyo zeengxaki, ukusetyenziswa okujoliswe ekupheliseni ukungabikho kwamanzi okungcola kwabasetyhini kufuna ukulungiswa. Ngoko ke, ibhinqa kufuneka libonisane nogqirha wasekuhlaleni, ukuze kuphephe ukuphuhliswa kweengxaki.
Ukungqinelana
Ngamazwi ahloniphekileyo, akukhuthazwa ukuba enze i-gymnastics kaKegel. Oku kunokuyingozi kakhulu imeko kwaye ayiyi kuzisa umphumo oyifunayo.