Yintoni i-Vaginal Weightlifting kwaye yenziwa njani?

Umxholo

• Yintoni?
• Yintoni inqaku?
• Usebenzisa ntoni?
• Iqanda leJade
• Iicones okanye ubunzima
• Izinto zokudlala zesini ezenziwe ngokukodwa
• Indlela yokuziqhelanisa
• Ukulungiselela
• Ukufakwa
• Ziqhelise
• Ukususwa kunye nokhathalelo lwamva
• Ngaba kukho nayiphi na ingozi?
• Umgca wezantsi

Yintoni?

Ubufazi bakho bunakho ukwenza izinto ezininzi, kubandakanya nokuphakamisa iintsimbi. Ewe, ukuphakamisa iintsini kwilungu lobufazi into, kwaye ikhula ekuthandeni ngenxa yesini kunye nomqeqeshi wobudlelwane uKim Anami, oqale i-hashtag #thingsiliftwithmyvagina ukuzisa ulwazi malunga nokuziqhelanisa.

Ukunyusa ubunzima besitho sangasese sangasese ngumthambo womthambo ofanayo noweKegels, apho uphakamisa kwaye ucofe izinto ukwenzela ukomeleza izihlunu zomgangatho we-pelvic. Isenokuvakala kancinci "ngaphandle," kodwa ukuba nje ulandela ubuchule obufanelekileyo, yindlela ekhuselekileyo yokunonga ubomi bakho ngokwesondo kunye nokuphucula impilo yakho.

Funda ukuze ufunde ngakumbi malunga nezibonelelo, ukusebenzisa ntoni, indlela yokuziqhelanisa nokunye okuninzi.

Yintoni inqaku?

Ukunyusa ubunzima besini kunokukunceda uqeqeshe izihlunu zomgangatho we-pelvic kwaye wandise ukuhamba kwegazi kwizitho zakho zangasese-zombini ezinokwenza imimangaliso kubomi bakho ngokwesondo.

Ezinye zezibonelelo zesosi zibandakanya:

• ukuphucula ukuvuswa kwesondo
• ulawulo lwangaphakathi ngakumbi ngexesha lokungena
• Ukuchaphazeleka okukhulu ngexesha lovuthondaba
• ukubamba okomeleleyo ngexesha lokwabelana ngesondo, okunokunyusa ama-orgasms eqabane lakho

ukuba ukutyeba lobufazi kunezinye izibonelelo zempilo, nako. Amalungu akho e-pelvic axhaswa ngcono yimisipha yomgangatho we-pelvic, enokunceda:

• yoxinzelelo lokungabikho komchamo
• ukuthintela okanye ukunyanga ukubola kwesibeleko
• thintela ukuvuza kwaye uphucule imeko yakho emva kokubeleka

Kodwa ngaphambi kokuba uthathe ukunyusa ubunzima besini, thetha nogqirha wakho ukuze uqiniseke ukuba isenzo silungile kuwe. UJanet Brito, ugqirha wezengqondo onelayisensi kunye nengcali yezesondo eqinisekisiweyo kwiziko lezeMpilo yezeSondo kunye nokuzala.

Nangona ukuphakamisa ubunzima kwilungu lobufazi kunokunceda kwinkxalabo yakho ephambili, unokufumana izibonelelo zonyango olongezelelweyo. Ugqirha wakho unokukunceda ukuba wenze isicwangciso sonyango esilungele iimfuno zakho.

Usebenzisa ntoni?

Ukusuka kwiicones ukuya kumaqanda ejeyidi, kukho iindlela ezimbalwa ezikhoyo xa kufikwa kwizixhobo zokuphakamisa ubunzima. Nje ukuba uthathe isigqibo sokuba yeyiphi ofuna ukuyizama, ungazithenga kwiivenkile zonyango okanye kwiivenkile ezinje nge-Amazon.

Iqanda leJade

Iqanda lejade bubunzima belitye obume okweqanda obunokulingana entendeni yesandla sakho. Ungasebenzisa iqanda njengoko linjalo, okanye ubophelele into enzima kuyo ngentambo eshinyeneyo. Iingxelo ze-Anecdotal zithi ukusebenzisa iqanda le-jade kunokunyusa ubomi bakho ngokwesondo, kodwa isenzo eso siyaphikisana kwaye asikhuthazwa ngoogqirha.

Ngapha koko, uGqr.Brito ulumkisa ngelithi amaqanda ejeyidi enziwe ngezinto ezivalelayo nezinokubambisa iintsholongwane. Amaqanda eJade nawo kunzima ukuwacoca, ukuvumela iibhaktheriya ezibanjisiweyo ukuba zakhe ixesha elingaphezulu. Oku kunokukhokelela kusulelo olubi, njenge-bacterial vaginosis.

Uthi, "Ngokubanzi, abukho ubungqina bokuxhasa ukusebenzisa amaqanda ejeyidi kuqeqesho lomgangatho we-pelvic," utshilo.

Iicones okanye ubunzima

Ezona zinto zimbini ziqhelekileyo zisetyenziselwa ukuthoba ubunzima kwilungu lobufazi zezi:

• Iicones. Ezi zinto zinobunzima beetampon zihlala zenziwe ngentsimbi engenazingcingo.
• Ubunzima bomzimba kaKegel. La masisindo enziwe ngokwenziwa nge-silicone yebanga lonyango kwaye eza ngeendlela ezahlukeneyo, ezinje ngeenyembezi okanye amabala.

Uninzi lweekhoni okanye iintsimbi ziza kwiqela lesithandathu, ukusuka kwiigram ezingama-20 ukuya kwi-100 yeegram ngokobukhulu. Kodwa ngaphambi kokuba uthenge iseti, uGqr.Brito ucebisa ukuba udibane nonyango lomgangatho womzimba. Banokukunceda ubone ukuba le ndlela ikulungele na, kunye nokuba loluphi ubungakanani ekufuneka uqale ngalo.

Izinto zokudlala zesini ezenziwe ngokukodwa

Akukho zixhobo zokudlala ezenziwe ngokukodwa kwimarike yokuphakamisa ubunzima kwilungu lobufazi - kodwa oko akuthethi ukuba izinto eziqhelekileyo zingasetyenziswa kulwenziwo.

U-Anami uphakamise yonke into ukusuka kwiifoto kunye neembasa ukuya kwi-mangos kunye nesiqhamo sedragoni, esihlala sibotshelelwe kwilitye okanye kwiqanda eligcinwe kwilungu lobufazi. Kodwa ukuba umtsha ekuphakamiseni ubunzima kwilungu lobufazi, ngekhe uyiphakamise loo bhakethi yama-apile okwangoku. Ugqirha wakho okanye i-pelvic floor therapist inokukucebisa ukuba ungabonyusa nini ubunzima bakho ngokukhuselekileyo.

Indlela yokuziqhelanisa

Ukuba ufuna ukuqala ukuphakamisa iintsimbi kwilungu lobufazi, kubalulekile ukuba wazi kwaye usebenzise iindlela ezifanelekileyo. Nazi izinto ezimbalwa zokugcina engqondweni ngaphambi kokuba uqale.

Ukulungiselela

Ngaphambi kokuba uqale ukuphakamisa, hlamba izandla zakho kakuhle ngesepha namanzi. Kuya kufuneka kwakhona uqiniseke ukuba isixhobo sakho sokuphakamisa ubunzima sicocekile- ukuba akunjalo, sihlambe eso, usebenzisa isepha namanzi.

Yigijime phantsi kwempompo ukuqinisekisa ukuba yonke intsalela yesepha icinyiwe.

Kuya kufuneka uqale ngesona sinzima silula kwaye ngokuthe ngcembe uqhubekele phambili kubungakanani obukhulu ngokuhamba kwexesha.

Ukufakwa

Faka intlawulo encinci ye-lube engenasiciko kubunzima bakho ukuze uyifake ngokukhuselekileyo. Unokubeka ubunzima ngendlela efanayo ubuya kuyenza itampon. Okanye, ukuba awunguye umsebenzisi wetampu, ungalala ngomqolo uphakamisa umlenze omnye.

Umtya wento kufuneka usaxhonywe ngaphandle kwelungu lobufazi emva kokuba uyifakile. Ukuba akunjalo, usityhalele kude kakhulu isixhobo. Vele ukhulule izihlunu zakho ukukhupha ubunzima kwaye ulungelelanise de kube kwindawo efanelekileyo.

Emva kokuba ifakwe ngokufanelekileyo, cwina imisipha yakho ye-pelvic ukuze ubambe ubunzima endaweni.

Ziqhelise

Qala ngokwenza iiseti ezi-3 zokuphindaphinda ezili-12, amaxesha ama-2 ngosuku, malunga namaxesha ama-3 ngeveki. Ukwenza oku, phakamisa kwaye ucofe ubunzima kwimizuzwana emi-5, emva koko uphumle eminye imizuzwana emi-5. Unokwenza oku kulala ngecala lakho okanye xa umile.

Ukuthintela kunye nokuphumla akufuneki kuhlale ngaphezulu kwemizuzwana emi-5, kungenjalo kunokubangela iingxaki zangasese.

"Imisipha yomgangatho wepelvic ayenzelwanga ukuba ikhontrakthi ngokuqhubekayo, kodwa yenzelwe ukuphendula kwiimeko ezahlukeneyo," utshilo uBrito kwiHealthline. "Ukuyigcina ikontraki ixesha elide kunokuba negalelo ekungasebenzi kakuhle kwethambo lomlenze."

Unako ukwandisa ngokuthe ngcembe ubungakanani besisindo njengoko uqhubeka nomsebenzi wakho. Emva kweenyanga ezimbini, zama ukongeza umthambo kwisiqhelo sakho ukunceda ukwakha amandla. Ngelixa ubambe ubunzima kwilungu lakho lobufazi, yenza ezinye izikwere okanye uhambe unyuka usihla kwizinyuko.

Ukususwa kunye nokhathalelo lwamva

Kuya kufuneka ukwazi ukukhupha ubunzima ngokutsala kancinci kumtya de uphume. Ukuba awukwazi ukufumana umtya, ungakhathazeki! Cinga ngobunzima njengetampon: Kusenokwenzeka ukuba inyanzeliselwe nzulu kwilungu lobufazi, oko kuthetha ukuba kuya kufuneka wenze ukumba ngomnwe wakho ukuze ukubufumane. Nje ukuba wenze, bamba ngobunono umtya, tsala, kwaye ususe.

Ungasusa iintsimbi zangasese ngendlela efanayo ozifakileyo. Nje ukuba ubunzima bakho buphume, buhlambe kakuhle ngesepha kunye namanzi ashushu. Gcina ukhumbula, nangona kunjalo, ukuba ezinye iimveliso ziya kuba nemiyalelo ethile yasemva kokukhathalela, ke qiniseka ukuba ulandela la manyathelo abonelelweyo.

Ngaba kukho nayiphi na ingozi?

Njengawo nawuphi na umthambo, ukuphakamisa ubunzima kwilungu lobufazi kuza neengozi ezinokubakho, kubandakanya:

• ukugqithisa
• ukukrazula
• iintlungu kunye nobunzima

Eyona ndlela ilula yokuphepha le micimbi kukuqinisekisa ukuba usebenzisa ubuchule bokuzilolonga obuchanekileyo kunye nobunzima obufanelekileyo. Ugqirha Brito ucebisa ukuba ubuze ugqirha wakho isikhokelo esithe kratya malunga nezona ndlela zilungileyo zokwenzela wena kunye nomzimba wakho.

Unokufuna ukunqanda ukukhulisa ubunzima belungu lobufazi xa uwonke:

• ukhulelwe okanye uyachacha ekubelekeni
• Unentlungu yentsholongwane okanye usulelo olusebenzayo
• bayachacha kutyando lwabasetyhini

Kusenokwenzeka ukuba uzenzakalise xa usebenzisa ubunzima besini ngexesha lazo naziphi na kwezi meko. Ukuba usafuna ukuzama ukuphakamisa iintsini kwilungu lobufazi, jonga ugqirha kuqala.

Umgca wezantsi

Alithandabuzeki elokuba ukutyeba lobufazi kunenzuzo ethile kwimpilo yakho. Inokubuphucula ubomi bakho ngokwesondo, kunye nokuthintela ukuvuza okungafunekiyo.

Kodwa ukuphakamisa ubunzima kwilungu lobufazi ayinguye wonke umntu, ke qiniseka ukuba udibana nogqirha wakho ngaphambi kokubopha ibhodi yokusefa kwiibhola zakho zeKegel. Ukwazi ubuchwephesha obuchanekileyo kunye nento onokuyiphatha umzimba wakho kuya kunceda ukuthintela iintlungu kunye nokungonwabi.