Kegel ubonisa ukuba amabhinqa ngumchamo ekhaya

Enye kakhulu ezithandwayo kunye efanelekileyo namhlanje amayeza non-drug idriphu ezilula okanye isinyi wokuchama yindlela Kegel. Njengoko ukuzilolonga amanani kegelevskie zisebenza kakhulu njengoko kusindiswa kwesi sifo krakra sele 70% yabafazi.

A amagama ambalwa malunga nenkqubo

Kegel ubonisa ukuba amabhinqa ngumchamo - elinemveliso kakhulu phakathi zonke iintlobo imithambo banye. Inzuzo ephambili yale ndlela kukuba ukusebenzisa nangaliphi na ixesha kunye nayiphi na indawo.

Kufuneka kuqatshelwe ukuba umbhali imithambo yi yaseMerika ugqirha-obstetrician Arnold Kegel. Ekuqaleni, ubuchule sanikezelwa abasetyhini abakhulelweyo abakulo kwixesha sokukhulelwa nako ukulawula ukuchama. Kodwa ke, njengoko kanti, uqheliso ukuwuphumeza olusebenzayo kwezinye iindidi zabantu. Ngoko ke, imithambo uphumezo kegelevskoy rhoqo kuya ndibuyele endaweni Hlisa isibeleko, ukomeleza izihlunu zangasese phambi kokuzalwa, kwakunye imibala eqaqambileyo kuwanelisa ubomi babantu bokwabelana ngesondo, ukwandisa amathuba lokwaneliseka ngokuphindaphindiweyo ngexesha isenzo osenyongweni.

iimfuno ezisisiseko ukuze kuqaliswe

To Kegel ubonisa ukuba amabhinqa ngumchamo wokuchama baye bancedakala, kumele ukuba zichithe izindululo eziliqela luncedo ngokumalunga nokuphunyezwa kwale nkqubo.

1. Qala ngokwenza imithambo kufuneka ibe lula. Kubhetele ukuba bachitha usuku lokuqala uphuhliso ubuchule obusisiseko ubuchule. Kamsinya nje inkqubo ngokwayo iya kuba ngaphezulu okanye ecacileyo ngaphantsi, unako uqalise ukwandisa kunye ingxaki ze zakhiwo zemithambo. Ngokomzekelo, iveki enye emva kokuba msebenzi ngokuqhubekayo indlela nganye kufuneka lenyuke nge-5, 10, njalo-njalo de inani elipheleleyo kophindo ifikelela 30.
2. Yenza umthambo Kegel kwabasetyhini kunye ngumchamo kumele ngokucwangcisiweyo. Okokuqala, qala basiqinise, kulandele unciphiso kunye ejection.

bomthwalo kunye enyibilikayo kufuneka babe 30 kophindo e iiseti-3. Oku kuya kuba kwanele ukugcina ngokupheleleyo ithoni.

Kwezinye iimeko, ayikhuthazwa tu ukwenza imithambo?

Kukho iqela lezindululo ngemeko jikelele emzimbeni yomfazi.

1. Akukhuthazwa ukusebenza amabhinqa ngumchamo wokuchama zigcwaliswe okanye isinyi zizaliswe ngokuyinxenye, amathumbu. Indiva lo mthetho kunokukhokelela intlungu osesiswini.
2. Imithambo umzimba kwinqanaba lokuqala kufuneka ibe kwindawo othe tye. Kuyimfuneko ukuba uzive ukufumaneka oyifunayo.
3. Akunconywa ngexesha umthambo ukubamba umoya wakho. Kufuneka ibe ezolileyo uninterruptible.
4. Kubalulekile ngexesha imithambo nje ukuba zizame imisipha esiswini. Kukwasebenza kwanjalo kuyo kwamathanga kunye ngeempundu.
5. Ukuba isanda ukuzilolonga bengayiboni izihlunu efanelekileyo, ufake umnwe kulo lobufazi. Kulo mzekelo, izinqe kufuneka alinakukhuselwa. Xa ekujoliswe kuphunyelelwa - ungazama yokulibazisa ukuchama. Akukho mfuneko ukuba ayeke eso senzo rhoqo, okanye kungaba khona iingxaki kunye nenkqubo womchamo.

Yenza umthambo Kegel kwabasetyhini kunye ngumchamo wokuchama (reviews, ngasendleleni, ngale ndlela kuphela HIV) kufuneka ibe imimoya elungileyo yaye kwindawo elula.

Kutheni enze Kegel?

Esi sakhiwo siquka beemvavanyo ezijoliswe ekuthinteleni ithontsi ezilula ngumchamo ukuchama. Ngaba ukwenza abafazi babo abamithiyo. Le contraindication kuphela umngcipheko kwesisu, ukupheliswa yokukhulelwa, imvakalozwi zesibeleko kunye nezinye iingxaki ngexesha yokumitha baby.

Kegel ubonisa ukuba amabhinqa ngumchamo emakhaya izidanga ahlukeneyo obunzima, kodwa bonke bephela zijoliswe uqeqesho izihlunu floor zangasese. Yenza imithambo rhoqo kwaye ngaphandle kokuphazamisa, ngokwenyusa kancinane izinga lobunzima kunye uhlobo.

motion Basic ifakiwe Kegel

Ngoko ke, le ndlela iquka imithambo zilandelayo.

1. ucinezelo ukuphumla. Le mithambo yenzelwe ukomeleza uqeqesho izihlunu asetyenziswa ukugcinwa womchamo. Luba olule nabo imizuzwana-3, ke ngoko khululeka. Ekuhambeni kwexesha, ixesha xi kufuneka kwandiswa ukuya kwimizuzwana eyi-20. Umsebenzi sisebenzayo kweli qela kugqalwa "baphakanyiswa". Abantu bayathanda engqondweni ukucinga le isithuthi, kuphela emzimbeni wakhe. Okokuqala kufuneka buthi kancinane izihlunu, ngoko nzima ngokuba nzima. Kwaye njalo kwi de "umgangatho" wesixhenxe ngaphandle lokuphumla. Kwinqanaba ngalinye, izihlunu kufuneka zizame imizuzwana 3-5. Emva koko, kwicala elinye kufuneka kwenziwe kwi "umgangatho" olusuka ucinezelo nangakumbi lisezantsi.
2. Muscle nokuncipha. Ezi Kegel ubonisa ukuba amabhinqa ngumchamo wokuchama, nto leyo sikhatshwa ifoto ngephepha yethu ucebisa ucutheko ngokukhawuleza nokuphumla izihlunu ngexesha.
3. Ziyavela. Le nxalenye imisebenzi ejolise xi ezo izihlunu zisebenzayo, xa umntu eqalisa ukuba amsunduze. Kwabasetyhini, oku kusikhumbuza amalinge unikezelo okanye ngexesha defecation. Amadoda - inkqubo ukuchama kunye esitulweni.

Kufuneka kuqatshelwe ukuba Kegel ubonisa ukuba ngumchamo wokuchama kwabasetyhini kufuneka yenziwe yoxinaniso kwaye ngendlela ethile ekhululekile.

Yintoni liphakamisa kakhulu lula?

Ngoko ke, sichubeka ngqo iiklasi ezizizo.

1. Thatha indawo yokuma. Cwangcisa imilenze kwinqanaba egxalabeni. Izandla zibekwe phezu ezimpundu. Zokuqinisa izihlunu zakho zangasese ngaphakathi kwicala phezulu. Kegel umzimba lwenziwa kwabasetyhini kunye ngumchamo wokuchama emva hysterectomy.
2. Fumana ngazitho zine, intloko yakhe, Ungayami ezandleni zenu. Emva koko qinisa umgangatho zangasese (kwezihlunu) wobomi kwaye ngaphakathi.
3. Lala kwi isisu sakho. Goba imilenze yakho kwamadolo. Yanjalo langoku kwaye ukhululeke izihlunu.
4. Thatha indawo elele ngasemva. Imilenze agobe emadolweni yaze yangxenga ifuthe lomanyano ecaleni. Enye indawo isandla ezimpundwini, wesibini - esiswini. Buthi imisipha, "nibaphanga" kubo up.
5. Hlala phantsi uze uwele imilenze yakho. Spin kule ngongoma kufuneka ngqo. Zokuqinisa izihlunu zakho kumgangatho zangasese phezulu kwaye, uzibone ukuba imilenze off phantsi.
6. Gcobisa ububanzi lakho iinyawo zamagxa ngaphandle, izandla phezu kwamadolo isikhundla. Ukuqondisa umva wakho ixesha izihlunu phakathi phezulu.

isiphelo

Khumbula: yobunzima kufuneka ibe kuphela izihlunu zangasese. Ukungaphumeleli ukwenza njalo imithetho isiphumo kulindeleke ayikwazi yimpumelelo. Ngokuchanekileyo nangokungatshintshiyo usebenzisa Kegel, unako ukufunda ukulawula indlela inkqubo ukuchama ngokuzithandela.