Kegel Exercises

Zvemukati

• Nei Kegel achirovedza muviri?
• Kuwana mhasuru dzepelvic mumadzimai
• Kuwana mhasuru dzepelvic pasi mune varume
• Zvinangwa uye mabhenefiti eKegel kurovedza muviri
• Chenjedzo

Ndeapi maKegel Exercises?

Kegel kurovedza kuri nyore clench-uye-kuburitsa maekisesaizi iwe aunogona kuita kuti mhasuru dzepamoyo wako wepelvic dziwedzere. Mhemberero dzako ndiyo nzvimbo iri pakati pechiuno chako inobata nhengo dzako dzekubereka.

Iyo yepelvic pasi ndeyechokwadi nhevedzano yemhasuru uye zvinyama zvinogadzira chipfuramabwe, kana hammock, pazasi pehudyu yako. Ichi chipfuramabwe chinobata nhengo dzako munzvimbo. Iyo isina kusimba pelvic pasi inogona kutungamira kumatambudziko akadai sekutadza kudzora ura hwako kana dundira.

Paunenge iwe wanzwisisa maKegel kurovedza muviri, unogona kuzviita chero nguva uye chero kupi - mune zvakavanzika zveimba yako kana kumirira mumutsetse kubhangi.

Nei Kegel achirovedza muviri?

Vakadzi nevarume vanogona kubatsirwa neKegel kurovedza muviri.

Zvinhu zvakawanda zvinogona kushomeka pasi pechiuno mumadzimai, senge kubata pamuviri, kusununguka, kukwegura, uye kuwedzera uremu.

Tsinga dzepasi pechiuno dzinotsigira dumbu, dundira, uye ura. Kana tsandanyama dziine simba, nhengo dzemudumbu idzi dzinogona kudzikira mumukadzi. Kunze kwekusagadzikana zvakanyanya, izvi zvinogona zvakare kukonzera kusagadzikana kweweti.

Varume vanogona zvakare kuona kupera simba mumhasuru dzepasi pechiuno sezvavanokura. Izvi zvinogona kutungamira mukusagadzikana kwese weti netsvina, kunyanya kana murume akavhiyiwa prostate.

Kuwana mhasuru dzepelvic mumadzimai

Paunenge iwe uchitanga kutanga Kegel kurovedza muviri, kutsvaga chaiyo seti yemhasuru kunogona kuve kunonetsa. Imwe nzira yekuvawana ndeyokuisa munwe wakachena mukati memukadzi wako uye nekusimbisa mhasuru yako yemukati kutenderedza munwe wako.

Iwe unogona zvakare kutsvaga tsandanyama nekuyedza kumisa yako weti pakati-kuyerera. Tsandanyama dzaunoshandisa pachiitiko ichi ipasuru yako yepelvic. Wana kujairira manzwiro avanenge vaita kana vachibvumirana uye vachizorora.

Nekudaro, iwe unofanirwa kushandisa nzira iyi kudzidza zvinangwa chete. Haisi pfungwa yakanaka kutanga nekumisa weti yako nguva dzose, kana kugara uchiita maekisesaizi eKegel kana uine bladder yakazara. Kubvisa zvisina kukwana kwedundira kunogona kusimudza njodzi yako yehutachiona hwehutachiona (UTI).

Taura neako gynecologist kana uchiri usina chokwadi kuti wawana mhasuru dzakakodzera. Ivo vanogona kukurudzira kushandisa chinhu chinonzi vaginal koni. Iwe unoisa keni yemukadzi mukati memukadzi uye wobva washandisa tsandanyama dzako dzepelvic kuti uchengete iri munzvimbo.

Kudzidziswa kweBiofeedback kunogona zvakare kubatsira mukubatsira kuona uye kupatsanura tsandanyama dzako dzepelinha. Mune maitiro aya, chiremba anoisa probe diki mukati memukadzi wako kana kuisa maelekisi ekunamatira kunze kwemukadzi wako kana anus. Iwe unozokumbirwa kuyedza kuita Kegel. Monitoring inoratidza kana iwe wakabatira mhasuru dzakakodzera uye kuti wakakwanisa kubata chibvumirano kwenguva yakareba sei.

Kuwana mhasuru dzepelvic pasi mune varume

Varume vanowanzove nemhando imwechete yedambudziko kana zvasvika pakuziva iro rakakodzera boka remasumbu epasviro. Kune varume, imwe nzira yekuvawana ndeyekuisa chigunwe muchikamu uye kuyedza kuisvina - pasina kuomesa mhasuru dzemudumbu, magaro, kana zvidya.

Imwe nzira yekubatsira ndeyekusimbisa mhasuru dzinokutadzisa kupfuura gasi.

Kana iwe uchiri kunetsekana, dzidzira kumisa kuyerera kwerini. Sezvakaita vakadzi, iyi inzira yakatendeseka yekuwana mhasuru dzepelinha, asi haifanire kunge iri tsika yenguva dzose.

Biofeedback inogona zvakare kubatsira varume kuwana iyo yepasviro pasi tsandanyama. Kana iwe uchinetseka kuzviwana uri wega, ungangoda kuita musangano nachiremba wako.

Zvinangwa uye mabhenefiti eKegel kurovedza muviri

Gara uchidurura dundira rako usati waita maekisheni eKegel. Sekutanga, iwe unofanirwa kuwana yakanyarara, yega nzvimbo yekugara kana kurara pasi usati waita maekisesaizi. Sezvo iwe uchidzidzira, iwe uchaona iwe uchigona kuzviita chero kupi.

Paunotanga kuita Kegel kurovedza muviri, simbisa mhasuru mune yako yepelvic pasi kuti uverenge matatu, wozozorora iwo kuti uverenge matatu. Ramba uchienda kusvikira waita kakudzokorora gumi. Pamazuva anoverengeka anotevera, dzidzira kusvikira iwe wagona kubata tsandanyama dzako zvine gumi. Chinangwa chako chinofanirwa kuve chekuita katatu seti dzokororo gumi zuva rega rega.

Usaore moyo kana iwe usingaone mhedzisiro yaunoda iwe nekukasira. Sekureva kweMayo Clinic, Kegel kurovedza muviri kunogona kutora sekureba semwedzi mishoma kuti ive nemhedzisiro pakuita weti kusagadzikana.

Ivo vanoshandawo zvakasiyana kumunhu wega wega. Vamwe vanhu vanoratidza kuvandudzika kukuru mukutonga kwemhasuru uye kondinendi Continence. Zvisinei, Kegels inogona kudzivirira mamiriro ako kubva pakuwedzera.

Chenjedzo

Kana iwe uchinzwa kurwadziwa mudumbu kana kumashure mushure meKegel yekurovedza musangano, chiratidzo chekuti hausi kuzviita nemazvo. Nguva dzose yeuka kuti - kunyangwe iwe uchibata yako mhasuru yepasviki - tsandanyama dziri mudumbu mako, musana, magaro, uye mativi zvinofanirwa kuramba zvakasununguka.

Chekupedzisira, usapfuure ako Kegel kurovedza muviri. Kana iwe ukashanda mhasuru zvakanyanya, vanozoneta uye vasingakwanise kuzadzisa avo anodikanwa mabasa.