Uyenza njani imithambo kaKegel ngokuchanekileyo

Umxholo

• Amanyathelo ama-6 okuyenza ngokuchanekileyo
• Zeziphi izivivinyo zikaKegel

Ukuzivocavoca kweKegel luhlobo oluthile lokuzilolonga olunceda ukomeleza izihlunu zommandla we-pelvic, kubaluleke kakhulu ukulwa nokungahambelani nomchamo, ukongeza ukwanda kokujikeleza kwegazi kuloo ndawo.

Ukufumana iziphumo, ukuzivocavoca kweKegel kufuneka kwenziwe imihla ngemihla, ubuncinci amaxesha e-3 ngemini, kwaye kubalulekile ukwazi ukuba yeyiphi imisipha ekufuneka yenziwe ukuze kuqiniswe ummandla ukuze uqhubeke ngokufanelekileyo.

Ukuzilolonga kukaKegel ngebhola yomthambo

Amanyathelo ama-6 okuyenza ngokuchanekileyo

Ukwenza umthambo kaKegel, kufuneka ulandele la manyathelo alandelayo:

1. Khuphela isinyi;
2. Chonga umsipha we-pubococcygeal, onokuthi wenziwe ngokuphazamisa umchamo we-pee, umzekelo;
3. Ukufumana ikhontrakthi ye-pubococcygeal muscle kwakhona emva kokuchama ukuze uqiniseke ukuba uyazi indlela yokufumana imisipha ngokuchanekileyo;
4. Yenza izihlunu ezili-10 zilandelelana, ukunqanda ukubangela esinye isihlunu;
5. Hlaziya imizuzwana embalwa;
6. Qhubeka nokuzivocavoca umzimba, wenze ubuncinci iiseti ezili-10 zentsontelo ezili-10 yonke imihla.

Ukuzivocavoca kweKegel kunokwenziwa nakweyiphi na indawo, nokuba uhleli, ulele okanye umile, kwaye unokwenziwa ngoncedo lweebhola zomzimba. Nangona kunjalo, kulula ukuqala ngokulala phantsi imilenze yakho igobile. Jonga le vidiyo ilandelayo malunga nenkcazo yale mithambo:

Zeziphi izivivinyo zikaKegel

Ukuzivocavoca kweKegel kusetyenziswa ukulwa nokulahleka komchamo ngokungazibandakanyi, kokubini kwindoda nakwabasetyhini, kuba ithoni kunye nokomeleza imisipha ebizwa ngokuba yiPubococcygeus, ebekwe kumgangatho we-pelvic. Ukongeza, imithambo kaKegel inceda ukuphucula ulonwabo kunxibelelwano olusondeleyo, njengoko bonyusa ukujikeleza kwegazi kuloo mmandla.

Kwabasetyhini, le mithambo ilwa ne-vaginismus, eyenzeka xa umntu wasetyhini efumana izihlunu zelungu lobufazi ngokungalunganga, ethintela ukungena. Ngelixa ukwindoda, ukuzilolonga kukaKegel kuyasebenza ukulwa ne-ejaculation ngaphambi kwexesha kunye nokunyanga ukungasebenzi kakuhle kwe-erectile.

Ukuzivocavoca kweKegel kuluncedo ekukhulelweni, njengoko ukongeza ekulawuleni umchamo kunye nokuphucula unxibelelwano olusenyongweni, kuyanceda nakuqeqesho lokuzalwa komntwana kwesiqhelo, ukunciphisa iintlungu kunye nexesha lomsebenzi. Ziqonde izibonelelo zoqeqesho lukaKegel ngexesha lokukhulelwa.