Enye yeengxaki kukuba ubuthathaka beeplasvic - zibizwa ngokuba zizihlunu ezisondelene. Ezi zihlunu zijikeleza isondo, ukuvula umlomo kunye nokugqithisa kunye kunye kunye nefomathi enamandla eneesigxathu. Ubunzulu babo buyi-muscle ephakamisa i-anus. Ukusika, banciphisa i-lumen ye-rectum ne-vaginal, kwaye banokuvala izikhelo zesini. Ngokusondeleyo kumhlaba yiyo ebizwa ngokuba yi-urogenital, i-vaginal and urethra yokupasa, ivalwe ngumsila weesetyhula - i-sphincter ye-urethra. Kwaye, ekugqibeleni, kwinqanaba elingaphandle, phantsi kwesikhumba, kukho izihlunu ezine, ezona "ziyaziwayo" zazo ziyi-sphincter ye-anus kunye ne-bulbous cavernous muscle. Oku kubaluleke kakhulu kubomi obusondeleyo - kukunciphisa ukungena kumda wesini. Inyaniso yokuba ezi zihlunu ngamanye amaxesha azibalulekanga kubhinqa kunezona zinto ezisisiseko, izihlunu ze-squelette, zacaca nangaphambili. Ngethuba elifanayo, ukuqeqeshwa kokuqala kubonakala kwiMpuma ekuphuhliseni kwabo. Okokuqala, ukuvelisa ukuvakalelwa kwimiba emitsha, kwiinkalo zesondo, kwaye ke kwacaca. ukuba uqeqesho olunjalo lunceda ekuthwaleni nokuzala abantwana ngokulula, ukubuyisela impilo ngokukhawuleza emva kokubeleka.
Kukho ukuhlawula umsila ...
Uphando lwezokwelapha lwanamhlanje luqinisekisile ubulumko basekuqaleni baseMpuma: i-gymnastics esondelene nayo incedisa kokubili ngexesha lokukhulelwa nangemva. Izithambo ezinamandla zomgangatho weplavic zinegalelo ekuthwaleni okuqhelekileyo komntwana - kuba kubo ukuba isisu esisakhulayo sowesifazane okhulelweyo sihlala. Eyona nto ibaluleke kakhulu, ixhomekeke ngakumbi kwiimfucuza ezithandanayo, kwaye ukuba ungazihambeli ekuqiniseni kwayo nangaphambi kokuba ukhulelwe, ezinyangeni zokugqibela zokukhulelwa kwaye emva kokubeleka, izidumbu ezibuthakathaka nezolula zingabangela iingxaki ezininzi. Ixhaphaka kakhulu ukungabikho ngenxa yobuthakathaka be-sphincter ye-urethra. Ukongezelela, ukuphuculwa kakuhle kwemisipha emancinci kuququzelela ukudlula komntwana ngomsele wokuzala - nangona kunjalo, yonke into ilungele ukumodareyitha: ukugqithiswa, ukuxilwa, ukuxilwa kwamanzi, kunokulahlekelwa ukunyaniseka okufunekayo, kwaye kwinkqubo yokubeleka oku kunokukhokelela ekugqibeleni. Iyokuqala (kwaye ingasasebenzi!) Inkqubo yesayensi ye-gymnastics esondeleyo yaveliswa eminyakeni engama-60 edlulileyo-ngowe-1950 - umfokazi wama-American Arnold Kegel. Ukususela ngoko, "i-gymnastics yeKegel", "iKekel complex", "ngeeKegel" (ngamanye amaxesha "siyakunqumla" kuKegl, ukwenzela ukuba ukuzivocavoca ngamanye amaxesha kuthiwa "izikhonkwane") zinconywa ngabagqirha emhlabeni wonke.
Kuqala kuphi?
Uvavanyo lokuqala lo kuqala ngaphambi kokuqala koqeqesho kukumisela ukuba unokuziva uncumo olusondeleyo. Ukujonga omnye umntu unokubonakala unomdla: zama ukuyeka ukuvota xa u tyelela indlu yangasese. Ngokubanzi, akukho nto inzima - kodwa phawula ukuba izihlunu kufuneka uzinze ntoni kule Ukuba, kunye nemisipha yomzimba we-pelvic, zombini ukuxhamla kunye nokuxhaphazwa kwesisu kuyaxininisa, ukuba umntu ufanele agxininise kuyo yonke i-pelvis encinci, umntu kufuneka aqale asebenze kwiimisipha ezithandana nazo zonke ezinye. zama nemizamo yanto ukuyeka ukuchama ukuphumla izihlunu "extra" Ngoko, xa ufikelele kule yoko, kwaye imisipha zangasese uya kuziva ixesha yaye ngaphandle abaseleyo, ukuba kuwa ngokukhululekileyo, ngokuthanda -. unako ugqithele uqeqesho.
Ukungqinelana
Oku, ngaphezu kwazo zonke, izifo ezahlukahlukeneyo zesifo somzimba - ukuguguleka komlomo wesibeleko, i-cysts, ukuvuvukala, kunye nezifo zesibindi kunye ne-urethra. Ngokubanzi, ngaphambi kokuqala kokuzivocavoca kungcono ukubonisana nodokotela wezilwanyana kwaye unqume ukuba yiyiphi imithwalo kunye nokusetyenziswa okuya kuba luncedo, kwaye kufuneka ilahlwe.
Zakho eziyinkimbinkimbi
1. Qala ngokuxubusha kwesigxina semisipha yomgangatho we-pelvic (ukuya kumasekhondi angama-10 ngamnye) ukwanda kwandlela-thile kwintsebenzo. Kwiveki yokuqala - ukuya kutsho kwe-10 kuncitshulwa ngechungechunge, okwesibini kunye nesidingo esilandelayo sokwandisa inani lokunciphisa. Ngosuku ngalunye, kufuneka wenze 6 uchungechunge olunjalo loqeqesho, ekupheleni kwenyanga inani lokuchongwa kwabasetyhini abakhulelweyo linyuswe ukuya kuma-25 (ngaphandle kokugqithisileyo!).
2. Ukuqhubeka ngokwakha, kungabhekiswa ubuncinci ekuphuhliseni ubulili, kuncoma uqeqesho ngokusetyenziswa kwezixhobo zokusebenzisa izifo (umzekelo, iibhola ezithengiswa kwimpahla yezinto ezithandanayo). Nangona kunjalo, kwiinjongo zonyango - ukomeleza izihlunu ngaphambi kokukhulelwa kunye nokubuyiswa kwe-postpartum - ezi fanayo azifaneki. Nangona isigqibo sokugqibela senziwa ngugqirha, ngokusekelwe kwimeko epheleleyo yemisipha yomzimba. Kule nto, nokuba kukho idilesi ekhethekileyo yonyango - i-perineometer. Inzwa yale fowuni ifakwe kwisiswini, kwaye ngamandla okuqhawulwa kwezihlunu zesisu, ugqirha unokufumana isigqibo esilungeleyo ngokubaluleka kunye nokuphumelela koqeqesho oluqhubekayo.
3. Ukongezelela, oogqirha banelinye ithuba lokuchaphazela isisu se-vaginal - i-physiotherapy, apho izihlunu ezisondelene nazo zivuselelwa ngogesi obuthathaka. Ukuphindaphinda kwexesha, ubude benkqubo kunye nezinye iiparitha kule ndawo zikhethwe ngabanye, ziqwalasela iimpawu zendalo, ukufaneleka, ukuqonda. Indlela enjalo kulungile kuba kukuvumela ukuba ubhekise ngokuthe ngqo kulezo zihlunu ezilahla emva kwabanye ekuphuhliseni - umzekelo, ngenxa yezinto ezikhethileyo zengcamango yeemisipha, okubangela ukusetyenziswa kwezinto eziqhelekileyo kungekhona ngamaqela ezihlunu.
4. Emva kokuba imisipha esondeleyo sele iqeqeshiwe ngokwaneleyo yokunyanzeliswa, kwaye ukulawula kwabo akuyi kubangela ubunzima, siyakwazi ukuqhubela phambili kwisigaba esilandelayo. Kuye kuyimfuneko ukuba ucinezeleke (njengokuba ku-defecation) kwaye uzame ukulawula umgudu ophantsi, ukutshintsha uxinzelelo olunjalo ngokucetyiswa okwenziwe kwangaphambili. Ukongezelela, ukongeza kwintlupheko kummandla wecala, kufuneka kwakhona uvezwe ukuxhatshazwa kwecindezelo esiswini kunye nokuphumla okuncane kwe-sphincter. Musa ukutyhoxisa kakhulu! Ngokuqhelekileyo, kunye ne-vumbudginge, umgudu awuyikuphela kwayo, kodwa indlela eya empilweni, engadingi ukukhawuleza. Kungcono ukwenza ukuphindaphinda okuphindaphindiweyo komsebenzi kunokugqithisileyo.
Kwakhona uKegel
♦ Kwii-classical gymnastics ngokutsho kweKegel, ukuzilolonga akuphelelanga ukunyanzeliswa okanye ukukhwabanisa - ezi zizindlela ezisisiseko kuphela, apho zidibeneyo iintlobo ezahlukeneyo. Umzekelo, ukunyanzelisa akuqhubeki ngokukhawuleza, kodwa ngokukhawuleza, ngokulibaziseka ixesha elithile. Ukuqala, kancinci ukwandisa ukuxhatshazwa kwemisipha ukuya phezulu, ngokukhawuleza ukubala ezintathu (kubhetele ukubala imizuzwana kungekhona "enye, emibini, emithathu ..." - unokukhawuleza - kodwa "amashumi amabini anesibini, amabini anamabini anamashumi amabini anesithathu. .. "kwaye uqale uqaphele isibalo kwisitophuwashi), uze ukhululeke ngokukhawuleza. Ngethuba lexesha, ukugcinwa kwanda kwimizuzwana emihlanu, kubafazi abaqeqeshwe kakuhle - ukuya kumasekhondi angama-20. Ukuba ukukhathala kuvakalelwa kwaye imisipha "ayithobeli," ayifumanga - kufuneka uphumule imizuzwana embalwa, uphinde uphinde usebenze: ulawulo olubuthathaka luyimiphumo yokungaqeqeshwanga, akufanele uzame ukuphula "umzimba wakho, kodwa awufanele ushiye uqeqesho.
♦ Emva kokuqonda ukulibaziseka, ungaqhubeka nokusebenzisa umsebenzi olandelayo - "iphakethe", apho "ukuphakamisa" kukunyuka ngokukodwa kwimizamo yokunyanzela. Kulo "mgangatho wokuqala" iimisipha zincinci kwaye zigcinwe, ngokuxhomekeke kwimpilo, imizuzwana engama-2 ukuya kwimizuzu engama-5, emva koko ilandelayo "iphezulu ukuya kwisitezi sesibini" - ukunyuswa koxinzelelo, ukulibaziseka okutsha - kwaye ke yonke into "iphakamileyo" ukuya kumda. , umntu "uphuma" kuphela "kwisitezi sesine", kunye nomntu-"wesixhenxe", nokuba "yesithoba." Noko ke, apha umphumo obalulekileyo awukho "ukuphakama kokuphakama," kodwa ukuthobeka kwayo, ukungabi khona kwe "jerks" ekunciphiseni kunye nexesha lokuncitshiswa "kumgangatho" ngamnye. "Intaba" kufuneka ifumaneke ngokukhawuleza, ngokulibaziseka kwi "floors" - ukuphumula okubukhali, "ukuwa", kubonisa uqeqesho olubuthathaka lwezihlunu.
♦ Ukongezelela kokunyanzeliswa kweengcambu zesisu, ukuphambana ngokukhawuleza kusetyenziswa kwi-gymnastics kaKegel, apho ukuxhatshazwa kunye nokuphumula kufanele kwenzeke ngokukhawuleza, kunokwenzeka ukuba, "baxoshe." Ewe, bazalisa ukuqeqeshwa okuyisiseko kunye neenkqubela eziqhelekileyo - phawula ukuba bakhulelwe, ingakumbi kwixesha elizayo azinconywa, kodwa xa ulungiselela ukukhulelwa (kunye neengcebiso kunye nokulawulwa ngugqirha-ekulungiseleleni ukubeleka kwiinqanaba zokuqala) zifanelekileyo kwaye zi luncedo.
♦ Ngokuqhelekileyo, ubunzima beKegel buqala ngokuchaneka kwezinto ezili-10 eziphambanisayo, iziphambano ezifanayo kunye ne-ejections ngamaxesha ama-5-6 ngosuku, kwaye zikhutshwa amaxesha angama-25 ngokuphindaphindiweyo. Olu bunzima luyakwenziwa nakweyiphi na indawo kunye naliphi na indawo - ubuncinci kwidesksi, nangona uhamba. Kungcono ukuhlala phantsi okanye ukulala ukuze uphuhlise "i-elevator" - kuya kuba lula ukulawula ukuphefumla Ngethuba lonke uvavanyo luyimfuneko ukuzama ukuphefumula ngokukhawuleza, ngaphandle kokulibaziseka kunye neengxaki, kodwa ukudibanisa iminyathelo epholileyo kunye nokuphefumula, umzekelo, ukuhamba kungenzima .
♦ Kukho uhlobo 'lokuphefumula' ekusebenziseni kweKegel kunye nokusebenza apho ngaphandle kwexinzelelo lweengcambu zeplasvic, ukuphefumula kusetyenziswa, kwaye malunga nemizuzu emibili uxinzelelo kunye nokuphumla kwezihlunu zesini kunye ne-anal sphincter kunye nolawulo olulandelayo lokuphefumula luhamba ngokukhawuleza: ukuphefumula, ukuphefumla, kulandelelwe ukuxhatshazwa kwesisu kunye ne-inhalation Ukuphumla kwamanzi - ukuphumla kwezihlunu zesisu, ukuphefumula kwemisipha ye-sphincter, ukuphefumlelwa - ukuphumla kwazo zonke izihlunu, ukuphefumula, ukuphefumula gt;
♦ Kakade, i-gymnastics esondeleyo kwiintlobo zayo ezahlukeneyo zokuqeqesha imisipha yokukhulelwa nokubeletha ayikhathali. Kukho iindlela ezahlukeneyo zokuzilolonga kwempilo yabasetyhini, kuquka ukuphuhlisa izihlunu zeeplavis, izibilini, izibilini kunye nesibuno - nazo zithatha inxaxheba ngokuthe ngqo ekuzalweni kwendoda encinane. Nangona kunjalo, uninzi lwama-exercises anjalo sele luyaziwa ngokubanzi kwiingcali zentetho nayiphi na intetho yabasetyhini, ngoko akunzima ukufumana isisombululo esifanelekileyo, kodwa i-gymnastics esondelene nayo ayithethwanga kakhulu ngabagqirha abaninzi. Nangona kunjalo, kuyimfuneko ukubonisana nabo kulo mbandela - umsebenzi onomtsalane unokuba yingozi, ingakumbi kwiimeko ezinzima zokukhulelwa, ingozi yokuphazamiseka kokukhawuleza.
Ukuxuba?
Zonke ezi ngasentla zisebenza kwi-massage crotch ezizimeleyo, esoloko zicebise ukuba zenziwe kunye ne-gymnastics esondeleyo. Iingcamango zoogqirha kule mpahla zahlula ukuba zichasene ngqo: ezinye zicebisa ukuba ziqalise i-massage yokuthintela ikhefu (ingakumbi kubasetyhini ababelethanga kungekuqala, kwaye nangakumbi xa ukuzalwa kokuqala kunzima) ukusuka kwiiveki zokuqala ukuya ekupheleni kokukhulelwa. Abanye baqhankqalaza ngokuchasene nenkqubo enjalo ngenxa yengozi yeengxaki ezahlukeneyo, ukusuka kwintsholongwane kwisiswini ukuze kulungele ukungcola ioli. Ngenxa yoko, abaninzi abafazi benza izigqibo zabo. Kwaye ukuba kukho ingozi yeengxaki - mhlawumbi akufanele ubeka ingozi kwimpilo yakho, ngaphandle kweyakho kuphela, kodwa nomntwana wakho? Cinga ngokwakho, zigqibelele ukuba uhlabelele ingoma edumileyo ...