Wake wake wezwa ngomuntu ofana no-Arnold Kegel? Sikukwazisa ukuthi ufunde kabanzi mayelana nalo, ngoba lo ososayensi (ngokubambisana nomjozi wezifo zogciwane) uye waba nokuzivocavoca kokuzivocavoca ukuveza imisipha yabesifazane.
Indlela yokwenza umzimba kaKegel wabesifazane ekhaya
Kunezizathu ezahlukene, kungani, ikakhulukazi besifazane, sisebenzela ekuzivocavoca kweKegel. Izimbangela ezinjalo zivame ukulandelayo: ukwehlisa ithoni yemisipha ye-pelvic, futhi ngenxa yalokho, ukuchama okungalawulwa. Ngesikhathi sokukhulelwa, isibeletho noma isisu singenza umthwalo obalulekile esikhwameni. Isikhathi ngaphambi kokubeletha owesifazane kuba buhlungu kakhulu. Kulesi sihloko, sizokutshela ukuthi yiziphi izinkimbinkimbi ezikhona zokuqinisa izicubu zesisu nendlela yokwenza kahle umzimba wamaKegel ekhaya.
Uqhuba uKegel kwabesifazane abanokungaziphathi kahle
Imisipha ekhululekile yeziswini idala ukuvuthwa okungahambi kahle kubantu besifazane. Inkinga yokungahlambuluki kwamaminerali kwenzeka, njengombuso, engxenyeni yesifazane yabantu.
Uma uhlangabezana nale nkinga, kufanele nakanjani uxhumane nochwepheshe, kodwa ungabuye uqinise ithoni yemisipha ye-perineal ekhaya. Ukukhishwa okuvamile kwenkimbinkimbi yokuqeqesha iKegel, equkethe izindlela ezi-5 ezilula kodwa eziphumelela kakhulu, kuzokuvumela ukuba ukhuthaze imisipha ebusweni besifazane ukuze usebenze kahle. Ukuze wenze umzimba kaKegel wabesifazane, okusiza ukuqinisa izicubu zesisindo, ibhubhu elincane liyodingeka.
I-Kegel ukuzivocavoca : Zibeke wena emgqeni, uqondise emuva. Amahlombe kufanele aqondiswe ngokuqondile, futhi isikhumba sinyathelwe phansi. Imisipha yesisu kufanele igcinwe ithonywe. Isikhundla sokuqala: lapho kutholakala khona umlenze ugijima kuya kuma-degree angu-90, uma uphumelela sisondeza umlenze phambili. Uma kungekho okungahambi kahle, ungazama ukugubha unyawo, njengoba ibhola i-ballerinas. Sisebenza ngokuphefumlelwe nokuphefumula. Ngesikhala siphunga umlenze, ngokuphefumulela - ukugoba. Phinda nokuzivocavoca komunye umlenze. Ngokuvamile, yenza umsebenzi kaKegel ngomlenze ngamunye izikhathi ezingu-15-20. Uma usuqeqesha umzimba wakho isikhathi eside, izindlela eziningi ongakwazi ukuzikhokhela. Phakathi nazo zonke izivivinyo, ungakhohlwa ukusebenzisa imisipha efanele ye-pelvis. Ukuzivocavoca okufaneleko kuzokunika umuzwa wokuthi iimbumba zomzimba wesisu zisebenza njani.
2 Kegel Ukuzivocavoca : Lokhu kusebenza Kegel kungaba isimo ngokuthi "slip". Kulo msebenzi, izandla ziyahlanganyela. Imilenze ifakwe emadolweni. Amandla kumele aphakanyiswe ephahleni. Ukuphefumula - ukwehlisa izandla zakho phezulu phezulu, futhi ngezinyawo zakho (isithende) slide phezu komgqa uze uqonde ngqo. Ekuphumuleni kuhlanganiswe endaweni yokuqala imizuzwana embalwa. Phinda lokhu kusebenza emilenzeni yomabili izikhathi ezingu-15-20. Kulo msebenzi, kufanele futhi usebenzise imisipha yangemuva nesisu. I-loin kumele ivalwe endaweni eyodwa. Uma ukulungiselelwa kwakho ngokomzimba kuvumela, ungenza umsebenzi ngokushesha ngezinyawo zombili.
I-Kegel ukuvivinya umzimba : Ukusebenza okunzima kakhulu kwinkimbinkimbi yonke. Udinga ukugoba imilenze yakho 90 degrees uphakamise. Iba nesimo ngesimo se-highchair. Imisipha ye-perineum iyancipha. Ekuphefumulweni sikhulisa izinkalo ezinhlobonhlobo ezahlukene, ekuphumuleni kwethu siyanciphisa. Gcina imilenze efana nendawo phansi futhi ungaguquki izinsika ngezindlela ezahlukene. Ukusakaza iziqhakazi, ungabamba imizuzwana embalwa. Phinda lokhu kusebenza izikhathi ezingu-10-15.
4 Kegel ukuzivivinya : Isikhundla sokuqala kuyafana. Kulesi sivivinyo, sizophinda siphendule yonke indlela yesikhathi esedlule, kepha lapha kukhona umlenze owodwa omile, kanti omunye ubeke eceleni. Udinga ukuzizwa ukuthi imisipha ye-pelvis isebenza kanjani. Phinda lo msebenzi izikhathi ezingu-10-15.
5 Kegel ukuvivinya umzimba : Lokhu kusebenza nakho kuyinkimbinkimbi. Esikhathini sokuqala umlenze owodwa ugobile futhi umi emgodini, omunye uqondiswe futhi ukhuphuke phezulu uphendulele phansi. Sula umlenze ngombuthano, unciphise u-hip kuqala, bese phansi kancane, ngaphesheya kuze kube sekuqaleni. Umlenze onwetshiwe akufanele uguqulwe emadolweni. Ukuphakama okwenziwa unyawo kuncike ekuqeqesheni kwakho namakhono akho. Uma wenza nzima isiyingiyingi, nciphisa ukunyakaza kwe-hip, udwebe umbuthano omncane kakhulu emoyeni. Phinda ukuhlolwa kokubili izinyawo izikhathi ezingu-10-15.
Sibuye siphinde sibone ukuthi zonke lezi zivivinyo ziyadingeka emisipha ye-pelvic kanye ne-perineum. Ngakho-ke, ukusebenza okujwayelekile kwenkimbinkimbi yokuqeqesha ngeke kusebenze kuphela ngokungahambisani nokuvuthwa kwamagciwane, kodwa futhi ngokujwayelekile ukuqinisa impilo yesifazane esondelene nayo.
I-Kegel umzimba ngesikhathi sokukhulelwa
Njengoba sesikuqonde kakade, ukuqeqeshwa kukaKegel kwabesifazane ekhaya kunomthelela ekuqiniseni nasekunciphiseni imisipha ejulile. Imisipha eqiniswa ukuzivocavoca kukaKegel ingxenyeni engezansi ye-pelvis futhi inesibopho sokulawula ukungahambisani kwamagciwane. Le nqubo ngokungabonakali ibaluleke kakhulu kubesifazane abakhulelwe. Ngenxa yesibindi esandisiwe nesisindo somntwana okhulayo, le ndawo yomzimba iyingxabano, ngezinye izikhathi iholela ekubuthakathakeni kwesibindi kanye nezinye izinkinga. Ukuze wenze ukuqeqeshwa kwe-Kegel, udinga ukubona kahle imisipha yenkinga nokuzivocavoca, ukuwasebenzisa ngokuzikhandla. UKegel usebenza kanjani? Sizokutshela ngezigaba.
Isigaba 1: Okokuqala, kubalulekile ukucacisa imisipha yegumbi lokugaya, okufanele liqeqeshwe. Ngesikhathi sokuvuthwa, kuzomele uzame ukuhlukumeza imisipha yesifunda se-pelvic. Ubufakazi bencazelo ecacile yokusebenza nemisipha yesifazane kuzomisa ukuphuma komchamo. Yilokho, wena ngokwakho ungabona ukuthi ulawula kanjani inqubo. Yilezi zinhlanzi ezidinga ukuqaliswa ngokusebenzisa indlela kaKegel.
Isigaba sesi-2: Yiya endlini yangasese ngaphambi kokuqala izivivinyo ze-Kegel. Ukuphumelela akukona nje kuphela kulokho oye wachaza kahle imisipha. Kubalulekile futhi ukuba ulandele yonke imiyalelo ngendlela efanele, okunye okungukuthi ukukhululwa kwesibisi sokuvuthwa kusuka kumchamo.
Isinyathelo 3: Okulandelayo, udinga ukuthola indawo elula kakhulu. Yilokho ubuhle bezikhungo zokuqeqeshwa kukaKegel: ngisho nowesifazane okhulelwe angabagcwalisa, abe yisimo esihle kakhulu kuye. Konke, kulokho owesifazane okufanele agxilise amehlo ngesikhathi somsebenzi wokuqeqeshwa, - imisipha yezingxenye zesitsha esincane kanye nesisu esiswini. Lezi zinsuku akufanele neze zihlanganyele ekuqeqesheni, ngaphandle kwalokho umphumela uzolahleka.
Isigaba sesi-4 : Kubalulekile ukuhlukumeza imisipha ebusweni be-pelvic kanye namasekhondi angu-3 amarekhodi. Bese uthatha ikhefu elifushane bese uphinda inqubo kuze kube izikhathi ezingu-10 imizuzwana engu-3. Uma isimo sakho somzimba sivumela, ungandisa imizuzwana ibe ngu-5-7. Ukuze uqiniseke ukuthi imisipha yesisu esiswini ayifakiwe, faka izandla zakho esiswini sakho. Akufanele enze noma yikuphi ukunyakaza.
Isinyathelo 5: Qinisekisa ngendlela efanayo ukuthi imisipha yomlenze ayibandakanye inqubo yokuqeqesha.
Into esemqoka ukuthi, ungazitholi ngokweqile futhi ungayeki ukuphefumula ngesikhathi sokuqeqesha. Yenza lo msebenzi olula phakathi nokukhulelwa. Ukuqinisa imisipha, owesifazane unamandla okulawula ukungahambisani kwamagciwane, ngisho noma isisu noma isibeletho sinomthwalo obalulekile esikhwameni. Ngaphezu kwalokho, ukusetshenziselwa imisipha yomzimba kuyosiza ngesikhathi sokubeletha.
Ukuzivocavoca kuka-Arnold Kegel ngemuva kokubeletha
Ngemva kokubeletha, imisipha yomzimba wesifazane olahlekelwa yilapho ilahlekelwa yiyiphi ithoni. Lokhu akugcini nje ngokuthinta impilo engathandeki kwezocansi, kodwa futhi nesimo sezempilo jikelele ngokujwayelekile. Kodwa-ke, kunezinhlobonhlobo eziningi zama-Kegel umzimba owafakazela ekubuyiseleni umsebenzi wale misipha. Ukuzivocavoca okunye kulula, kanti abanye badinga ukulungiswa okuncane ngokomzimba. Ngemuva kwesikhathi esithile, ungenza imizimba yeKegel yabesifazane ekhaya. Ukuqinisa imisipha ye-pelvic kubalulekile futhi kuyadingeka. Abaningi baphendukela kubo, benakekela izinga lokuphila kwabo ngokobulili. Kodwa ukuqinisa imisipha yesikhumba esincane kubaluleke kakhulu empilweni yabesifazane ngokujwayelekile. Yingakho sikunikeza isithombe esihleliwe ngesinye sezakhi eziwusizo kakhulu ze-Kegel ngemva kokubeletha.
Ukunakwa sicela! Ngaliphi isikhathi emva kokuzalwa ungaqala ukwenza umzimba we-Kegel, udinga ukubonana nodokotela!
Ukungafani
Kuvela ukuthi akusi njalo ngaso sonke isikhathi ukuthi abesifazane benze inkinga kaKeelel. Kuyini ukuphikisana kwalezi zenzo zomzimba?
- Ukuvuvukala nokutheleleka kwezitho zobulili zowesifazane;
- ukuhlinzwa kwamuva ezithombeni zomzimba;
- Ungazivocavoti ngenkathi ugeza ekugeza okushisayo.
Kubalulekile! Ngokuqondene nabesifazane abakhulelwe, izakhiwo zeKegel ziyaqhathaniswa uma kwenzeka izidumbu ezingaphambilini noma ukubeletha ngaphambi kwesikhathi.
Kunoma yikuphi, ngaphambi kokuba uqale ukuqeqesha, udinga ukubonana nodokotela, ikakhulukazi uma ukulethwa kuzokuza maduzane.
Izifundo zevidiyo