Kegel exercise－Pelvic floor

Ukuzivocavoca kwansuku zonke kweKegel kwabesilisa nabesifazane luhlobo olukhethekile lokuqeqeshwa ukuqinisa nokugcina impilo yangaphakathi yomzimba wakho. Uhlelo lokusebenza lokuqina komzimba we-pelvic luzokusiza ukuthi uthuthukise futhi uqinise le misipha ngokulula nangempumelelo. Umfundisi obonakalayo uzokusiza futhi akusize kuwo wonke amashejuli amasonto ayi-8.

⮕ Izinzuzo zeKegel zivivinya izinhlelo zokusebenza zabesifazane
• Ukuqinisa kanye nokugcina uhlelo lwaphansi lokukhulelwa;
• Ukunciphisa ama-syndromes ezinhlungu ngesikhathi sokuphambana;
• Ukusheshisa ukululama ngemuva kokubeletha;
• Ukuvimbela ukwanda kwezitho zangaphakathi;
• Ukuzivocavoca kwe-pelvic kwabaqeqeshi besifazane kuyasiza kakhulu ekuqiniseni impilo.

And Futhi emadodeni, yiziphi izinzuzo?
• Ukwenza ngcono ukulawulwa kwesinye;
• Isikhumbuzi kanye nomqeqeshi wokuzivocavoca umzimba wandisa amandla omzimba angaphakathi;
• Ukuncipha kwe-prostatitis syndromes;
• Ukuvinjelwa kwempilo yowesilisa kanye naphansi okhalweni lokuqala kuqala.

If Noma ngabe wenze izinhlelo zokusebenza ezilula zeKegel zokukhulelwa kwabesifazane, vuma indlela ehlelekile kanye nesheduli ejwayelekile kuzonikeza imiphumela engcono kakhulu. Ngaphezu kwalokho, ukuvivinya umzimba okhalweni lwabesifazane kusebenzisa uhlelo lokukhulisa umthwalo, futhi esifundweni ngasinye, ubunzima buyanda, njengoba kunjalo nemiphumela!

Functionality Ukusebenza kohlelo lokusebenza
Izinhlelo zokusebenza zokuzivocavoca ze-Kegel zamadoda, zabesifazane abakhulelwe, ziqukethe izinhlobo ezi-10 ezahlukahlukene zazo: ukungezwani okufishane nokude, ingcindezi, njll. Kuzokuvumela hhayi nje ukuqeqesha imisipha kepha futhi nokunciphisa ukuqina okweqile.
System Isistimu yokuphefumula eyinkimbinkimbi eyenza ukuqeqeshwa kuphumelele kakhulu.
Statistics Imininingwane yokusebenza izibalo. Buka intuthuko yakho ohlelweni lokuqina lomzimba okhalweni bese ubona ukuthi imiphumela yakho ithuthuka kanjani!
Can Ungalandelela ushintsho kusisindo sakho, kanye nokukala ama-syndromes obuhlungu. Ngale ndlela, ungakwazi ukulandelela kalula ukukalwa kobuhlungu nokuthi kuthinteka kanjani ukusebenza komqeqeshi wokuzivocavoca wasekhaya waseKegel olula.
Schedule Isheduli yansuku zonke: kunconywa ukuzijwayeza izikhathi ezi-1 ukuya kwezi-3 ngosuku. Ungakwazi ukwenza ngokwezifiso uhlelo lwakho.
⦿ Uhlelo lwezikhumbuzi. Ukucaciswa kokwenza imithambo ye-pelvic yokuqeqeshwa kwabesilisa ukuthi kudinga ukwenziwa njalo. Futhi siyakukhathalela lokho - vele usethe isikhumbuzi somqeqeshi weKegel ukuqala!

If Uma unesikhathi
Isikhathi ngasinye sithatha imizuzu emi-2 kuye kwengu-7, futhi emazingeni aphezulu obunzima, amaseshini azothatha isikhashana. Njengoba umkhuba ukhombisa, lesi sikhathi sizoba sesikahle kubasebenzisi abamatasa futhi ungahlala uthola imizuzu engu-5 ukusekela impilo yakho. Kepha iseshini ngayinye yansuku zonke yamadoda eKegel idinga ukugxila okuncane, ngakho-ke thola ikamu lendawo ethulile lapho ungakhululeka khona ngokuphelele.

How kanjani?
Ukuvivinya ngakunye kunencazelo eningiliziwe, kanye nomfundisi obonakalayo ngesikhathi sokuqeqeshwa kuzokuqondisa futhi kusikisele ukuthi ukwenze kanjani nokuthi ungakwenza kanjani. Noma kunini lapho udinga ukuthi amaKegels akhame, uphumule, noma uqinise imisipha yakho yezitho zangasese - vele ulandele uhlelo bese ulandela imiyalo! Umgomo wokuqeqesha uyefana nakwabesilisa abane-syndromes ye-prostatitis, nakwabesifazane.

Ukuzikhulula: Lolu hlelo lokusebenza luwumthombo wolwazi futhi alunikezeli ngezeluleko zezokwelapha, akufanele lusetshenziswe ngabantu abangaphansi kweminyaka engu-18. Kunconywa ukuthi uthintane nodokotela uthole izeluleko zochwepheshe ukuze uqiniseke ukuthi uyakwazi ukwenza lo msebenzi.

Ngemuva kwesonto lamakilasi, ungabona imiphumela yokuqala.
Vele uqale usuku lwakho lokuzivocavoca umzimba lokuqala lweKegel mahhala ubone ukuthi lusebenza kanjani!