Yaya za a yi wasan kwaikwayon Kegel don ƙarfafa tsokoki na kasusuwan ƙashin ƙasa?

Kegel bada karfafa pelvic kasa tsokoki taimaka a shawo kan dysfunctions na urogenital gabobin, misali, prostatitis, urinary incontinence. Suna ba ka izinin tsara ayyukan jima'i, irin su ejaculation, erection, orgasm. Kuma ma taimaka kashe rectal cututtuka irin fecal incontinence, basur, da sauransu. A cikin mata, rashin daidaito daga cikin waɗannan tsokoki suna nunawa ta hanyar jin dadi yayin da suke yin jima'i, da kuma iska a cikin farji tare da saduwa da jima'i da sauti marasa kyau a yayin da aka saki shi. Ko da ba ka lura da alamun rashin ƙarfi na waɗannan tsokoki ba, zai zama da amfani sosai don inganta su. Tare da wadannan darussan inganta jinin samar wa gabobin na karamin kwari, a mayar da su Anatomy, halitta rigakafi da magani daga venous stasis na jini. Ƙarfafa da farji tsokoki za ta taimaka wajen kyautata na kullum kumburi tafiyar matakai, da kuma tsallake farji ganuwar, hypoplasia na al'aurar, urinary incontinence, don kauce wa matsalolin da yaro-hali, a shirya su bar da zai sa haske launuka a cikin jima'i rayuwa: ƙara ji na ƙwarai lokacin jima'i da kuma kara kai inzali .

Likitan mata Arnold Kegel a cikin 40s ɓullo da wani kyakkyawan asali shirin ga ci gaban da pelvic tsokoki, wanda aka yi nufi ga lura da urinary incontinence. Hanyar Kegel ta kunshi yin abubuwa uku: turawa, ƙanƙancewa da jinkirin matsawa. Yi la'akari da duk abin da ya dace.

Ayyukan Kegel don ƙarfafa tsokoki na kashin kasusuwan
Don sanin wane tsokoki za mu yi horo, muna buƙatar muyi haka. A lokacin urination, gwada rike jet. Wadannan tsokoki da kuke amfani da su a wannan lokacin za a yi amfani dasu a yayin aikin.

Raɗa hankali a ciki

Don yin motsa jiki na farko, zubar da tsokoki kamar yadda ba tare da jinkirin urination ba. Sannu a hankali ƙidaya zuwa uku, shakatawa. Hakanan zaka iya aiwatar da motsa jiki ta hanyan tsokoki daga 5 zuwa 20 seconds, kuma a kwantar da hankalin su.
Motsa jiki "Sanya". Fara fara hawa sosai a kan "hawan tsawa" - ƙwanƙwasa ƙwaƙwalwar ƙira (1st floor), riƙe na 3-5 seconds. Rage kara - filaƙi wuya (na biyu bene), riƙe. Ci gaba a cikin wannan ruhu, a hankali ƙara yawan matsalolin zuwa iyakar - kowane mutum - daga 4 zuwa 7 benaye. Don sauka zuwa ƙasa yana da mahimmanci kamar wannan, sau da yawa jinkirin tsoma a kowane bene na dan gajeren lokaci.

Abbreviations

Ƙungiya da kwangila cikin sauri kamar yadda ya kamata, wato, yi wa takunkumi.

Kusa

Nuna da kyau sosai. Ga mata, ana ba da misali don aiki a cikin aiki ko a cikin ɗakunan ajiya, kuma ga maza masu tasowa ko urination. Ayyukan Kegel don ƙarfafa tsokoki na kasusuwan pelvic ta hanyar yin amfani da hanyar da ake gudanarwa ta haifar da tashin hankali na anus da wasu tsokoki na ciki.

Da farko, yi abubuwa 10 na kowane irin - matsawa, ejection da ƙanƙancewa. Yi su a kowace rana sau biyar. Bayan mako guda, ƙãra yawan adadin zuwa 15 kuma ci gaba da yin su sau biyar a kowace rana. Sabili da haka, ƙarawa 5 a kowane mako, kana buƙatar isa zuwa 30. Bayan haka, don kiyaye sauti, yi akalla 5 a kowace rana.

Yana da matukar dacewa da yadda Kegel ke bada ƙarfin ƙarfafa ƙuƙwalwar ƙwalƙwalwar ƙasa wanda za a iya yi yayin kallon talabijin, motar mota, kwance a gado ko zaune a teburin - a duk lokacin da ya dace maka.

Kada ka manta ka bi yayin wasan motsa jiki. Dole ne ya kasance na halitta da santsi.