Yintoni iRegel eguqulweyo, kwaye kutheni kufanele ukuba ndiyenzile?

Umxholo

• Zithini izibonelelo ekuthiwa ziyinzuzo?
• Indlela yokufumana izihlunu ezifanelekileyo
• Uyenza njani into yokubuyela umva uKegel
• Kubafazi
• Eyamadoda
• Ngaba kubalulekile ukuba ufunde i-Kegels esemgangathweni kuqala?
• Kubafazi
• Eyamadoda
• Amanyathelo amakathathwe
• Ungazilindela nini iziphumo

Yintoni u-Kegel oguqukayo?

I-reverse ye-Kegel yinto elula yokwenza umthambo ekunceda uphumle umgangatho wakho we-pelvic. Oku kunokunceda ekupheliseni iintlungu zangasese kunye noxinzelelo kunye nokwandisa ukuguquguquka.

Ukuguqula i-Kegels zichasene neeKegels eziqhelekileyo. Ukuguqula i-Kegels kugxile ekukhululeni nasekuphumleni izihlunu zeplavic. IiKegels zemveli zijolise kwisivumelwano kunye nokukhulula ummandla we-pelvic. Zombini ezi ntlobo zinokunceda ukulinganisa umgangatho wakho we-pelvic.

Funda ukuze ufunde ukuba i-Kegels eguqulweyo inokuwanceda njani amadoda nabasetyhini, indlela yokufumana izihlunu ezifanelekileyo, indlela yokuzenza, kunye nokunye.

Zithini izibonelelo ekuthiwa ziyinzuzo?

I-Kegels-esemgangathweni kunye nokubuyela umva-ikakhulu ziyaziwa ngempembelelo ezinokubakho kubomi bakho ngokwesondo. Ukuzivocavoca kunokunceda ukwandisa i-libido yakho kwaye kukuvumele ukuba ufumane ama-orgasms anamandla.

Ukuguqula i-Kegels, ngakumbi, kunokunceda ukwenza isondo libe mnandi ngakumbi kwabasetyhini abane-dyspareunia. Banokuba luncedo nakwabasetyhini ngexesha lokubeleka, njengoko umthambo ukufundisa indlela yokuyeka umgangatho wakho we-pelvic.

Emadodeni, ukuguqula iiKegels kunceda ukonyusa amandla, amandla, kunye nolawulo kwimisipha ye-penile. Oku kunokuphucula kwaye kuncede ukuthintela ukuphuma kwangaphambi kwexesha.

Ukuthetha ngokubanzi, ukuguqula iiKegels kunceda ukwandisa izihlunu zepelvic kunye nokuphucula ulawulo lwemisipha.

Oku kunokunceda ukukhulula iimeko ezininzi ezinxulumene nokuqina kwethambo, kubandakanya ukungalingani kwemisipha kunye nokuqunjelwa. Inokuphucula ulawulo lwesinyi, ukuzinza kwe-hip, kunye namandla asezantsi.

Indlela yokufumana izihlunu ezifanelekileyo

Kubalulekile ukufumana nokuchonga izihlunu ezichanekileyo ngaphambi kokuzama ukubuyisela umva iKegel.

Kubantu abaninzi, ukulahla umgangatho we-pelvic kufana nokukhutshwa kwakho xa uchama okanye uhamba ngokuhamba kwamathumbu. Ngenxa yoku, kubalulekile ukukhupha isinyi sakho kunye namathumbu ngaphambi kokuba uqale. Oku kukuvumela ukuba uziqhelanise ngaphandle koloyiko lwengozi.

Xa ulungele, gxila ekukhululweni kwezi zihlunu ngelixa uphefumla. Njengoko ugcwalisa umzimba wakho ngeoksijini, idyaphragm yakho kunye nezihlunu zomgangatho wethambo kufuneka zinciphise.

Uyenza njani into yokubuyela umva uKegel

Nangona amadoda nabasetyhini beziqhelanisa ngokwahlukileyo, eyona nto iphambili iyafana kwizini zombini. Uyayandisa imisipha phakathi kwethambo lakho le-pubic kunye nomsila wakho.

Kubafazi

Unokwenza imithambo ngelixa uhleli, umi, okanye ulele ngomqolo ugobile amadolo.

Nje ukuba usesikhundleni, phefumla nzulu kwaye uzise ulwazi lwakho kumgangatho wakho we-pelvic. Yiva izihlunu zakho ziphumle kwaye wehle phantsi xa uphefumla.

Ungasebenzisa isipili ukujonga ukuhamba komthambo. I-anus yakho ikhupha njengendawo phakathi kwe-anus yakho kunye nelungu lobufazi lihla ezantsi. Kuya kufuneka uphinde uve indawo phakathi kwethambo le-pubic kunye ne-tailbone eyandayo.

Bamba i-Kegel eguqukayo kwimizuzwana emi-5 kwaye emva koko ukhulule ixesha elifanayo. Yenza iiseti ezimbini ukuya kwezintathu ze-10 ngalo lonke usuku. Nje ukuba ukuqonde oku, unokuzama ukubamba kunye nokukhupha ixesha elide.

Qiniseka ukuba uyaphefumla ngelixa usenza le mithambo. Kubalulekile ukuba uphefumle yonke indlela esiswini sakho njengoko uphefumla (endaweni yokuphefumla kuphela esifubeni sakho). Ukugcina isisu sakho sikhululekile kuyanceda.

Eyamadoda

Unokwenza i-Kegels xa uhleli, umile, okanye xa ulele ngomqolo ugobe amadolo.

Nje ukuba usesikhundleni, thintela imisipha yakho ngokungathi uzama ukuchama okanye uchame ngokukhawuleza. Oku kuyayiphumuza imisipha yakho engaphezulu kwaye kushukumise uxinzelelo kude neprostate.

Khulula izihlunu zangasemva kwaye uzive umzimba wakho opheleleyo usiya ezantsi. Nyusa incanca yakho kunye namasende kancinci njengoko usenza izihlunu zangaphambili zepenile. Uyakuva indawo ethe kratya phakathi kwethambo lakho le-pubic kunye nomsila wakho.

Bamba i-Kegel eguqukayo kwimizuzwana emi-5 kwaye emva koko ukhulule ixesha elifanayo. Yenza iiseti ezimbini ukuya kwezintathu ze-10 ngalo lonke usuku. Nje ukuba ukuqonde oku, unokuzama ukubamba kunye nokukhupha ixesha elide.

Qiniseka ukuba uyaphefumla ngelixa usenza le mithambo. Kubalulekile ukuba uphefumle yonke indlela esiswini sakho njengoko uphefumla (endaweni yokuphefumla kuphela esifubeni sakho). Ukugcina isisu sakho sikhululekile kuyanceda.

Ngaba kubalulekile ukuba ufunde i-Kegels esemgangathweni kuqala?

Kunokuba luncedo ukufunda indlela yokwenza i-Kegel esemgangathweni kuqala. Oku kunokukunceda ufumane izihlunu ezichanekileyo kwaye uqhelane nendlela yokuzilawula.

Kubafazi

Unokufumana izihlunu zeKegel ngokucinga ukuba umisa umchamo wakho phakathi kokuhamba. Kungcono ukuba unganciphisi izihlunu zakho ngelixa uchama, kodwa ungakwenza oku ngelixa uzama ukufumana iseti efanelekileyo yezihlunu.

Enye indlela kukubeka umnwe ococekileyo ngaphakathi kwilungu lobufazi. Unokwenza oku kuma, uhleli, okanye ulele phantsi, ke zama ukufumana indawo ekusebenzela. Nje ukuba usesikhundleni, qinisa izihlunu zakho zangasese kumnwe wakho. Qaphela ukuba ezi zihlunu ziziva njani xa uzikhama kwaye uziphumze. Izivumelwano zakho kufuneka zihambele ngaphakathi nangaphezulu.

Nje ukuba uqinise imisipha yakho yomqolo, bamba imizuzwana emi-5 emva koko uphumle imizuzwana emi-5. Yenza oku kahlanu ngokulandelelana. Njengoko uqhubeka, ungalonyusa ixesha liye kwimizuzwana eli-10. Yenza okungenani iiseti ezintathu zokuphindaphinda ezili-10 ngosuku.

Qiniseka ukuba awucinezeli kakhulu okanye ixesha elide. Oku kunokwenza izihlunu ziqine kwaye zidinwe. Kwakhona kubalulekile ukugcina ukuphefumula okuthe tye, okuzinzileyo.

Eyamadoda

Unokufumana kwaye uchonge izihlunu zakho zomgangatho we-pelvic ngokucinga ukuba uzama ukumisa ukuhamba kwakho komchamo ngelixa uchama. Kungcono ungazikhamisi izihlunu zakho ngelixa uchama, kodwa ungakwenza oku ngelixa uzama ukufumana iseti efanelekileyo yezihlunu.

Qinisekisa ukuba awuqinisi isisu sakho, umva kunye neempundu. Amacala akho kufuneka ahlale ekhululekile, kwaye kufuneka uphefumle ngokulinganayo kuyo yonke imithambo.

Unokwenza iiKegels xa umi, uhleli, okanye ulele phantsi. Cinezela kwaye ubambe imisipha yomqolo imizuzwana embalwa. Bamba isivumelwano ngasinye kangangemizuzwana eli-10. Relax ubuncinci imizuzwana emi-5 phakathi kokuphindaphinda. Yenza iiseti ezintathu zokuphindaphinda ezili-10 ngosuku.

Amanyathelo amakathathwe

Kuya kufuneka uphendule iiKegels kuphela xa unesinyi esingenanto.

Musa ukuyibaxa kwaye usebenze izihlunu zakho, ngakumbi ekuqaleni. Qiniseka ukuba awutyhali okanye uxinzeleleke. Akufanele uzame le mithambo ngelixa usenza nawuphi na umthambo.

Khumbula ukuphefumla kakuhle. Ukubamba umphefumlo wakho kunokudala uxinzelelo emzimbeni wakho.

Yeka ukwenza i-Kegels eguqukayo ukuba ikubangela nayiphi na intlungu okanye ukungonwabi. Oku kudla ngokuba luphawu lokuba umthambo awenziwanga ngokufanelekileyo. Unokukufumanisa kuluncedo ukuthetha nogqirha wakho okanye umqeqeshi ofanelekileyo wempilo malunga nendlela yokwenza ubuchule.

Ungazilindela nini iziphumo

Awunakufumana i-Kegels yokuguqula kulula ukuyenza ekuqaleni. Ziye zibe zezendalo ngokuhamba kwexesha kunye nokuzilolonga.

Ixesha elifunekayo ukubona iziphumo ziyahluka kubantu abohlukeneyo. Kungathabatha iiveki okanye iinyanga ezimbalwa phambi kokuba ubone iziphumo. Kubalulekile ukuba nomonde kwaye ungqinelane nesiqhelo sakho. Unokuba unqwenela ukubandakanya ezinye iindlela zokusebenzisa umthambo we-pelvic.