Umnumzi waseMelika u-Arnold Kegel uye waqulunqa umz Ezi zifundo zingaphezulu kweminyaka engama-70 ubudala kwaye yonke le nto ziye zaphumelela kakhulu. Kuyabasetyhini abakulungele ukubeletha, abasebenzi bahamba ngokukhawuleza kwaye batsha. Kulo lonke ubomi, izihlunu ze-pelvic ziba yi-flabby kwaye zihamba ngokukhawuleza. Ukuncipha kwe-elasticity kuthonyelwa kukuba i-hormone yabesifazane iyancipha. Kwiimimmy ezingazange zizalise ixesha, izihlunu zonyuka kakhulu, kodwa ziyancipha. UKegel wasusa le ngxaki ngokuqeqesha rhoqo.
Siqeqesha imisipha ye-pelvis encinci
Ngokuncedwa ngamaqhinga okuqeqesha imisipha yomgangatho weplavic kwaye uzama ukubuyisela ukunyaniseka kwazo. Kungcono ukuqinisa imisipha kunokuba usebenze ngengxaki kamva. Kubasetyhini abanezihlunu eziphuculweyo, kulula kakhulu ukukrazula umntwana, iinyembezi ezincinci kunye neengqungquthela zikhula.
Inkqubo yokulungiselela
- Uqeqesho luyindlela yokuphumla kunye nokuxhatshazwa kwemisipha. Ngexesha elifanelekileyo, kubalulekile ukuphumla nokunceda umntwana azalwe.
- Ukuzivocavoca kwenziwa ngeentlobo ezahlukeneyo kunye nobukhulu.
- Unokwenza nayiphi na imeko. Into ephambili kukuba usebenze rhoqo, mhlawumbi kathathu ngosuku, ngokufanelekileyo.
- Jonga umoya wakho ngaphandle kokulibala.
- Kungcono ukwenza okunye ukusetyenziswa, kodwa ukubenza ngokuchanekileyo. Imisipha yomgangatho weplavic ngokukhawuleza iyancipha, kwaye umthwalo uhlala kwiisisu zomzimba, zangaphakathi, iintambo zesisu. Ngenxa yoko, umphumo oyifunayo awuyi kufezwa nguwe.
- Ukuba ufumana kunzima ukukwenza ukuhlala okanye ukuma, ulale.
- Ukuba kunokwenzeka, qalisa uqeqesho ngaphambi kokukhulelwa, uze uqhubeke nokukwenza ngeli xesha nangemva kokukhulelwa. Umzimba kulula ukuyifumana.
- Uqhuba uKegel kwizitho zengqungquthela ukuphucula igazi kunye nokuphucula ukuvakalelwa kwezesondo. Ngaloo ndlela, udibanisa ishishini ngokuzonwabisa.
- Ngaphambi kokuba uzibandakanye, zivale iintlobo ze-pelvic. Ngaphandle koko awuyi kukwazi oko uqeqesho.
Qalisa
1 umsebenzi
Ukuhlamba ngononophelo izandla. Beka umgangatho ophakathi kunye nesantengiselwano kumfazi. Siza kutyhafisa imisipha. Zivaka ukuba indandatho ixinyiwe kwiminwe. Siphucula izihlunu size siphinde sisebenzise kathathu. Imisipha yamagumbi, umva, isicindezelo esiswini, ikhululekile ngexesha elifanayo. Gcina ukuphefumula kunye nokuphefumula.
2 Ukuzivocavoca
Ngendlela yokucoca, yeka ukuhamba komchamo. Ukuqhutyelwa komsebenzi kwenziwa ngenxa yokuba sivumelwano kunye neengcambu zesisu, kwaye kungekhona izihlunu zesisu.
3 Ukuzivocavoca
Ngokukhawuleza udibanise kwaye ungagcini iisiphako zeeplasvis ezincinane iimitha ezi-10. Emva koko uphumle imizuzwana eyi-10 kwaye ukhulule izihlunu. Ngokubanzi, phinda usebenze kathathu.
4 Ukuzivocavoca
Donsa izihlunu ze-pelvis encinci kwaye ubambelele imizuzwana engama-30. Emva koko ukhulule uze ukhulule imizuzwana engama-30. Phinda usebenze kathathu.
5 Ukuzivocavoca
Kwinqanaba eliphezulu, siyanciphisa size sikhulule izihlunu, ekuqaleni senze amaxesha angama-10, kwaye ukwandisa inani lokuxinwa nokuphumula. Siqinisa imiqolo kwaye sibambe ixesha elide kunokwenzeka. Siphumule size siphumule imizuzwana engama-30. Phinda usebenzise amaxesha amahlanu.
6 Ukuzivocavoca
Ngexesha elingenakukhawuleza, siyancipha kwaye sixinzelele izihlunu iintsuku ezi-2. Sandisa ixesha lokusebenzisa. Efanelekileyo - ubude bomsebenzi ngowama-20 imizuzu.
7 Ukuzivocavoca
Kancinci ubale u-5, ukwandisa ukuxhatshazwa kwemisipha. Ngenxa ye-5, i-voltage iya kuba phezulu. Imizuzwana embalwa, sinobambano, kwaye ngokukhawuleza siphume. Masiphumle kwaye siphinde sisebenzise, ngoko yenza kathathu.
Ukuzivocavoca ukuqinisa izihlunu ze-pelvis encinci
- Simele siqonde, sitshintshe indawo yonyawo, kuqala kwiminwe, ngoko kwiizinzwane, siziva unyawo.
- Siza kufaka isihlalo kufuphi nayo. Yimani ngqo, isandla esisodwa kwibhande, enye incike emva kwesihlalo.
- Inyawo lokunene libeka esihlalweni, inyawo elisekhohlo lihlala kwiminwe kwaye limi phantsi. Masitshintshe imilenze.
- Sifaka kwisisu esiswini, senza isisu esiswini setyhula size siphinde siqhube intshukumo 1, xa umlenze wokunene uhleli esihlalweni, kwaye ikhohlo lisezantsi.
- Ukuphumla okufutshane nokuphinda ukunyakaza, xa ilungelo liphantsi, kwaye umlenze wesobunxele usekusihlalo.
Ukuzivocavoca ukuqinisa imisipha ye-pelvic kunye nokuxhatshazwa kweentlungu zomzimba kunika impiliso nokuqinisa.