Yini iReverse Kegel, futhi Kungani Kufanele Ngiyenze Eyodwa?

-Delile

• Ziyini izinzuzo okushiwo ngazo?
• Ungayithola kanjani imisipha efanele
• Ungayenza kanjani i-reverse Kegel
• Kwabesifazane
• Okwabesilisa
• Ingabe kubalulekile ukuqonda ama-Kegel ajwayelekile kuqala?
• Kwabesifazane
• Okwabesilisa
• Izinyathelo okufanele uzithathe
• Ungayilindela nini imiphumela

Yini i-reverse Kegel?

I-reverse Kegel ukuvivinya umzimba okulula okukusiza ukuthi uphumule iphansi lakho le-pelvic. Lokhu kungasiza ekunciphiseni ubuhlungu be-pelvic nokungezwani kanye nokwandisa ukuguquguquka.

Ama-Regel Kegel aphikisana namaKegel ajwayelekile. Reverse Kegels igxile ekukhululweni nasekuphumuziseni imisipha yaphansi ye-pelvic. Ama-Kegel wendabuko agxila enkontilekeni nasekukhipheni isifunda se-pelvic. Zombili lezi zinhlobo zingasiza ukulinganisela iphansi lakho le-pelvic.

Funda kabanzi ukuze ufunde ukuthi ama-Kegels abuyela emuva angabasiza kanjani abesilisa nabesifazane, ukuthi angayithola kanjani imisipha efanele, ukuthi angayisebenzisa kanjani, nokuningi.

Ziyini izinzuzo okushiwo ngazo?

Ama-Kegels - ajwayelekile futhi abuyela emuva - aziwa kakhulu ngomthelela wabo ongaba khona empilweni yakho yezocansi. Ukuzivocavoca kungasiza ukukhulisa i-libido yakho futhi kukuvumele ukuthi uzwe ama-orgasms aqinile.

Reverse Kegels, ikakhulukazi, kungasiza ukwenza ucansi lube mnandi kakhulu kwabesifazane abane-dyspareunia. Kungasizakala nakwabesifazane ngesikhathi sokubeletha, njengoba ukuzivocavoca kukufundisa ukuthi ungasidedela kanjani isitebhisi sakho se-pelvic.

Emadodeni, ukuguqula amaKegels kusiza ukukhulisa amandla, ukuqina, nokulawula emisipheni ye-penile. Lokhu kungathuthukisa futhi kusize ukuvimbela ukukhishwa ngaphambi kwesikhathi.

Ngokuvamile, ukuguqula amaKegels kusiza ukunweba imisipha ye-pelvic nokuthuthukisa ukulawula imisipha.

Lokhu kungasiza ukukhulula izimo eziningana ezihlobene nokungezwani kwe-pelvic, kufaka phakathi ukungalingani kwemisipha nokuqunjelwa. Ingabuye ithuthukise ukulawula kwesinye, ukuqina kwe-hip, namandla aphansi emuva.

Ungayithola kanjani imisipha efanele

Kubalulekile ukuthola nokuhlonza imisipha efanele ngaphambi kokuzama ukuguqula i-Kegel.

Kubantu abaningi, ukulahla phansi kwe-pelvic kuzizwa kufana nokukhululwa okuzwayo lapho uchama noma unyakaza amathumbu. Ngenxa yalokhu, kubalulekile ukukhipha isinye sakho namathumbu ngaphambi kokuba uqale. Lokhu kukuvumela ukuthi uzijwayeze ngaphandle kokwesaba ingozi.

Uma usukulungele, gxila ekukhipheni le misipha ngenkathi uhogela. Njengoba ugcwalisa umzimba wakho nge-oxygen, imisipha yakho yedayaphragm kanye nephansi kufanele yehle.

Ungayenza kanjani i-reverse Kegel

Yize abesilisa nabesifazane bezijwayeza ukwehluka, isisekelo esiyinhloko siyafana kubo bobabili ubulili. Wandisa imisipha phakathi kwethambo lakho le-pubic kanye ne-tailbone yakho.

Kwabesifazane

Ungenza izivivinyo ngenkathi uhleli, umile, noma ulele phansi ngomhlane uguqe ngamadolo.

Uma ususesimweni, phefumulela phezulu futhi ulethe ukuqwashisa kwakho kufulethi lakho le-pelvic. Yizwa imisipha yakho ikhululeka bese yehla lapho uhogela.

Ungasebenzisa isibuko ukuhlola ukuhamba kokuzivocavoca umzimba. Indunu yakho iyadedela njengoba isikhala esiphakathi kwendunu yakho nesitho sakho sangasese siyehla. Kufanele futhi uzwe isikhala esiphakathi kwethambo le-pubic nethambo lomsila liyakhula.

Bamba i-reverse Kegel imizuzwana emi-5 bese uyidedela ngesikhathi esilinganayo. Yenza amasethi amabili kuya kwamathathu ka-10 usuku lonke. Uma usukwazi lokhu, ungazama ukubamba nokudedela isikhathi eside.

Qiniseka ukuthi uyaphefumula ngenkathi wenza lezi zivivinyo. Kubalulekile ukuphefumulela ngaphakathi esiswini sakho njengoba uhogela (esikhundleni sokuphefumulela esifubeni sakho kuphela). Ukugcina isisu sakho sikhululekile kuyasiza.

Okwabesilisa

Ungenza ama-Kegels ahlehliswe ngenkathi uhleli, umile, noma ngenkathi ulele phansi ngomhlane uguqe ngamadolo.

Uma ususesimweni, yenza imisipha yakho kube sengathi uzama ukuchama noma ukuchama ngokushesha. Lokhu kwehlisa imisipha yakho yangasese futhi kususe ingcindezi kude ne-prostate.

Dedela imisipha yendunu yakho futhi uzwe umzimba wakho ophelele uhambela phansi. Phakamisa umthondo wakho namasende kancane lapho ufinyela izicubu zangaphambili zomthondo. Uzozwa isikhala esithe xaxa phakathi kwethambo lakho le-pubic nomgogodla wakho.

Bamba i-reverse Kegel imizuzwana emi-5 bese uyidedela ngesikhathi esilinganayo. Yenza amasethi amabili kuya kwamathathu ka-10 usuku lonke. Uma usukwazi lokhu, ungazama ukubamba nokudedela isikhathi eside.

Qiniseka ukuthi uyaphefumula ngenkathi wenza lezi zivivinyo. Kubalulekile ukuphefumulela ngaphakathi esiswini sakho njengoba uhogela (esikhundleni sokuphefumulela esifubeni sakho kuphela). Ukugcina isisu sakho sikhululekile kuyasiza.

Ingabe kubalulekile ukuqonda ama-Kegel ajwayelekile kuqala?

Kungaba usizo ukufunda ukwenza i-Kegel ejwayelekile kuqala. Lokhu kungakusiza ukuthi uthole imisipha efanele futhi ujwayelane nokuthi uyilawula kanjani.

Kwabesifazane

Ungathola imisipha ye-Kegel ngokucabanga ukuthi umisa umchamo wakho wokugeleza phakathi. Kungcono ukungakhanyi imisipha yakho ngenkathi uchama empeleni, kodwa ungakwenza lokhu ngenkathi uzama ukuthola isethi efanele yemisipha.

Enye indlela ukufaka umunwe ohlanzekile ngaphakathi esithweni sakho sangasese. Ungakwenza lokhu umile, uhleli, noma ulele phansi, ngakho-ke zama ukuthola isikhundla esikusebenzelayo. Uma usesikhundleni, qinisa izicubu zakho zangasese emunweni wakho. Qaphela ukuthi le misipha izwa kanjani njengoba uyikhama futhi uyiphumuza. Ukufinyela kwakho kufanele kuqhubekele ngaphakathi nangaphezulu.

Lapho usuqinise imisipha yakho yaphansi, bamba imizuzwana emi-5 bese uphumule imizuzwana emi-5. Kwenze lokhu kahlanu kulandelana. Njengoba uthuthuka, ungangeza isikhathi siye kumasekhondi ayi-10. Yenza okungenani amasethi amathathu wokuphindaphinda okuyishumi ngosuku.

Qiniseka ukuthi awucindezeli kakhulu noma isikhathi eside. Lokhu kungenza imisipha ibe lukhuni futhi ikhathele. Kubalulekile futhi ukugcina umoya obushelelezi, ongaguquguquki.

Okwabesilisa

Ungathola futhi ukhombe imisipha yakho ye-pelvic ngokucabanga ukuthi uzama ukumisa ukugeleza kwakho komchamo ngenkathi uchama. Kungcono ukungakhanyi imisipha yakho ngenkathi uchama, kodwa ungakwenza lokhu ngenkathi uzama ukuthola isethi efanele yemisipha.

Qiniseka ukuthi awuqinisi isisu sakho, iqolo nezinqe. Izinhlangothi zakho kufanele futhi zihlale zikhululekile, futhi kufanele uphefumule ngokulinganayo kuzo zonke izivivinyo.

Ungenza amaKegels ngenkathi umile, uhleli, noma ulele phansi. Cindezela bese ubamba imisipha yaphansi ye-pelvic imizuzwana embalwa. Bamba ukusikwa ngakunye imizuzwana engafika kwengu-10. Relax okungenani imizuzwana emi-5 phakathi kokuphindaphinda. Yenza amasethi amathathu wokuphindaphinda okungu-10 ngosuku.

Izinyathelo okufanele uzithathe

Kufanele wenze ama-Kegels kuphela uma unesinye esingenalutho.

Ungayidluli futhi usebenze ngokweqile imisipha yakho, ikakhulukazi ekuqaleni. Qiniseka ukuthi awucindezeli noma ucindezele. Akufanele uzame lokhu kuvivinya umzimba ngenkathi uzivivinya ngokuzivocavoca okuyisisekelo.

Khumbula ukuphefumula kahle. Ukubamba umoya kungadala ukungezwani okuningi emzimbeni wakho.

Yeka ukwenza i-reverse Kegels uma ikudalela noma yibuphi ubuhlungu noma ukungaphatheki kahle. Lokhu ngokuvamile kuyisibonakaliso sokuthi ukuzivocavoca akwenziwa kahle. Ungakuthola kuwusizo ukukhuluma nodokotela wakho noma umqeqeshi ofanelekayo wokuqina mayelana nokuthi ungayisebenzisa kanjani le ndlela.

Ungayilindela nini imiphumela

Ungahle ungatholi i-reverse Kegels kulula ukuyenza ekuqaleni. Ziba zemvelo ngokuhamba kwesikhathi nangokuzijwayeza.

Isikhathi esidingekayo sokubona imiphumela siyahluka kubantu abahlukile. Kungathatha amasonto noma izinyanga ezimbalwa ngaphambi kokuthi ubone imiphumela. Kubalulekile ukuba nesineke futhi uhambisane nenqubo yakho. Ungase futhi ufise ukufaka ezinye izivivinyo zaphansi.