KEGEL EXERCISES YEVARUME NEVAKADZI: MAITIRO EKUITA, KUBATSIRA & KUCHENJERERA

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Usapotsa

Kumba Hutano Kudya kwehutano Kudya Fitness oi-Amritha K Na Amritha K. muna Kurume 28, 2019

Kuva anoshingaira ndeimwe yenzira dzakananga uye dzinoshanda dzekugara uine hutano. Chero kufamba kunoda kuti iwe ushande tsandanyama dzako uye kupisa mamwe macalorie zvirokwazvo ane hutano hunobatsira - zvese mupfungwa nepanyama. Kuita maekisesaizi kunogona kukubatsira kuti unzwe uchifara, kubatsirwa nekudzikira uremu, kunatsiridza mhasuru yako nemapfupa, kuwedzera simba rako, kuderedza njodzi yezvirwere zvisingaperi, kubatsira kuvandudza hutano hweganda pamwe nehutano hwako ndangariro. Zvakare, kurovedza muviri kunobatsira nekuzorora uye nemhando yekurara, kunoderedza marwadzo uye kunosimudzira hupenyu hwepabonde huri nani ^[1] .

Chaizvoizvo, kurovedza muviri kunogona kukubatsira kubva kumusoro kusvika pasi, kugadzirisa pakutanga zvese zvehutano hwako kubva mukati nekunze. Kunze kwemhando dzekutanga dzezviitiko zvemuviri, kune mhando dzakasiyana dzenzira dzekurovedza muviri dzakagadzirwa zvine madonzo. Uye izvozvi, isu tichave tichitarisa mune imwe yakadaro kurovedza muviri, inonzi saKegel kurovedza muviri.

Chii chinonzi Kegel Exercises?

Iyo inonziwo pelvic floor mazoezi, maKegel maekisesaizi anoitwa nechinangwa chekusimbisa mhasuru dzepasi pevhu. Ivo vanonzi ndeimwe yenzira dzinoshanda kwazvo dzekuvandudza dundira uye ura. Maekisheni eKegel haana kuomarara asi akareruka uye akareruka kuchenesa-uye-kuburitsa maekisesaizi ekuita kuti pasi rako repachivande rive nesimba ^[piri] . Iyo yepelvic pasi iboka remasuru uye mhasuru, iri pazasi pehudyu yako uye inobata nhengo dzako munzvimbo. Naizvozvo, isina kusimba chiuno chepelvic inogona kukonzera kukura kwekutadza kudzora dundira uye ura ^[3] .

Kegel kurovedza kunogona kuitwa nevarume nevakadzi. Izvo hazviitwe chete kuti tsandanyama dzako dzechiuno dzikwane asiwo kudzivirira njodzi dzinonyadzisa, sekudonhedza kwedundira uye kupfuudza gasi uye kana kunyangwe chigaro netsaona. Nekuda kwekureruka kwekurovedza muviri, zvinogona kuitwa chero nguva uye chero kupi. Unogona kuzviita kakawanda pazuva (zuva rega rega), kwemaminetsi akati wandei. Kuita iko kurovedza kunogona kukanganisa muviri wako (pelvic mhasuru) mukati memwedzi mitatu yekutanga ^[4] .

Rudzi urwu rwekurovedza muviri runokurudzirwa zvikuru kuvakadzi vane nhumbu sezvo ichivabatsira mukugadzirira muviri wavo kushushikana kwepanyama kwematanho ekupedzisira epamuviri pamwe nekuzvara. Maturusi akasiyana siyana anoshandiswa kuita kurovedza muviri senge mazai ejade, mabhora aBen Wa, zvigadzirwa zvemuuno zvechiuno nezvimwewo. Zvisinei, zvidzidzo zvichiri kuenderera mberi kuongorora mutsauko pakushandisa zvishandiso zvekushandisa zveKegel kwete kushandisa michina ^[4] .

Mumadzimai, Kegel kurovedza kunosimbiswa kuti kuve kunobudirira pakurapa kusangana nekutsi kwemukadzi nekudzivirira uterine kuparara. Uye mune varume, zvinoshanda pakurapa kurwadziwa kweprostate uye kuzvimba kunobva kune benign prostatic hyperplasia (BPH) uye prostatitis. Kune vese varume nevakadzi, ivo vanogona kubatsira mukurapa kusagadzikana kweweti ^[5] .

Kegel Exercises Kune Vakadzi

Unogona kubatsirwa neKegel kurovedza muviri kana uine kusagadzikana kusagadzikana (madonhwe mashoma weti uchihotsira, kuseka kana kukosora), weti yekukurudzira kusagadzikana (yakasimba, nekukurumidza kuda kuita weti usati warasikirwa newakawanda weti) uye faecal incontinence (leak stool ) ^[6] .

I. Kubatsira kweKegel kurovedza kwevakadzi

Zvakanakira kuita uku kwakawanda. Semuenzaniso, vanonzi vanokwanisa kuwedzera kugutsikana pabonde mumadzimai. Iwo mamwe mabhenefiti ekuitisa Kegel kurovedza ndeaya anotevera ^[7] , ^[8] , ^[9] .

1.Anobata dundira leakage

Iyo dundira, rectum uye mhasuru zvinotsigirwa nemhasuru dzepelvic pasi. Kana tsandanyama dzako dzepelvic dzisina kusimba, zvinogona kukonzera kuti dundira uye dundira mutsipa uve nerutsigiro rwushoma padhuze neiyo sphincter. Kushaikwa kwerutsigiro kunokonzeresa kusagadzikana kweurineti kwaunotarisana nekudonha kwedundira nekufamba kwakasimba. Izvi zvinogona kuitika kana iwe uchiita maekisesaizi, uchisimudza zvinhu zvinorema, kana uchihotsira, kukosora kana kuseka. Kegels inogona kugadzirisa mamiriro aya sezvo achibatsira kusimbisa nekusimbisa yako mhasuru yepelvic tsandanyama.

2. Inoderedza pelvic organ prolapse (POP)

POP mamiriro anokura apo nhengo dzechiuno dzinodzvanyirira mumadziro emukadzi, muchiitiko chekuva nepamuviri nekubereka, sezvo ichitambanudza uye ichideredza tsandanyama dzepelinha. Mukadzi anogona kukura POP kubva pakureba, kureba kusimudza, uye kunyangwe kubva pakuzvimbirwa uye kukosora kwakanyanya. Aya mamiriro haasi kutyisidzira hupenyu asi zvisinei anogona kukonzeresa marwadzo uye kutya kuve munzvimbo dzeveruzhinji, zvinogona kutadzisa hupenyu hwehupenyu hwevanhu.

Zvidzidzo zvinoratidza kuti vangangoita makumi mashanu muzana yemadzimai akazvara vachatambura nePOP, uye zvakare vanoti zera (makore makumi mashanu zvichikwira) ndicho chinhu chikuru chinotaridza kukura kwechiitiko ichi. Kegel kurovedza muviri kunobatsira nekusimbisa yako yepasviro pasi tsandanyama kuti utsigire zvirinani nhengo dzechiuno uye kudzora kwekuwedzera. Kegels anogona kurapa akadzika mazinga ePOP zvachose uye zvine mwero mazinga ePOP anogona kudzikiswa uye kudzorwa kusvika padanho kuitira kuti asatapure hupenyu hwako hwezuva nezuva.

3. Inovandudza rutsigiro kumashure uye chiuno

Sekushomeka kwesimba mumhasuru yako yepelvic inogona kukanganisa majoini epelvis, muswe, uye musana wezasi, zvinoguma zvichikonzera kurwadziwa kwakanyanya kumashure uye kuderedzwa kwesimba rehudyu. Iyo kegel inodzikamisa marwadzo mumajoini ako uye ezasi kumashure nekutsigira nekusimbisa mhasuru.

4. Batsira kupora kubva pakuzvara

Kunyangwe iri yeKesariya kana yemukadzi, kuzvara kunokonzera kuti mhasuru dzako dzepelvic dzive shoma. Kegel kurovedza muviri kunatsiridza kupora kwemhasuru uye kubatsira kuvaka zvakare simba ravo. Iwe unogona kusimbisa yako yepasviro pasi tsandanyama usati wabata pamuviri uye paunenge uri nepamuviri.

* Chenjedzo: Zvakakosha kukurukura chirongwa chako chekurovedza muviri pamwe nemupi wako wezvehutano kana iwe uri nepamuviri. Uye chete ita iro basa kana usiri kusangana nemaburi echibereko ^[10] .

5. Aids panguva yekuguma kuenda kumwedzi

Iko kurovedza kunogona kubatsira kubata yako pelvic hutano panguva yekuenda kumwedzi. Iko kuchinjika kwemasero esrogen panguva yekuguma kwemwedzi kunogona kutungamira mukuyerera kweropa kushoma uye nekudzora simba retsandanyama dzepelvic pasi. Kegel anogona kubatsira nekusvina kunze kweropa rekare uye kudhonza muropa nyowani, nokudaro achibatsira mukusimbisa mhasuru.

6. Inovandudza kugwinya kwese

Humwe mararamiro nemaitiro zvinogona kukanganisa hutano hwako. Kugara kwenguva refu, kukuvara uye zvakafanana zvinogona kukonzera kushomeka kwemhasuru, semuenzaniso, nhumbu inogona kusimbisa moyo wako sezvo ichitambanudza tsandanyama dzemudumbu. Zvakare, iwe unokombamira kuwana mashoma ekuwedzera mapaundi nekuda kweiyo yakabatikana mararamiro uye kushomeka kwekugara uchirovedza muviri. Kegel kurovedza muviri kunatsiridza, matauriro uye chengetedza tsandanyama dzako - kunyanya ako mhasuru, nekudaro uchideredza njodzi yekusagadzikana kana nhengo yemuviri wepelvic ^{[gumi neimwe]} .

7. Inovandudza hupenyu hwepabonde

Kegel kurovedza muviri kunoshanda zvakanyanya mukuvandudza hupenyu hwepabonde. Ivo vanobatsira kusimbisa mukadzi uye zvinogona kubatsira kuvandudza kusimba kweiyo orgasm. Sezvo mhasuru dzepasi peviki dzinoita basa rakakura mukusvitsa kanagasm, kurovedza muviri kunogona kubatsira sezvo kuchisimbisa mhasuru kubvumidza kupunzika kuri nyore. Tsvina isina kusimba yepelvic pasi inoenderana nekusagona kusvika panhengo. Kushandisa tsandanyama dzako dzechiuno kunogona kuvandudza kuyerera kweropa rako kuenda kunzvimbo yepelvic iyo inosimudzira kukwidza pabonde, girisi, uye kugona kuita orgasm.

II. Maitiro ekuita Kegel kurovedza kwevakadzi

Tsvaga mhasuru: Nhanho yekutanga ndeyekutsvaga mhasuru dzakakodzera. Kuti uite izvozvo, mira weti yako kuyerera yepakati-rwizi - izvi zvinokubatsira iwe mukuziva iyo yepasviro yepasi tsandanyama. Paunenge iwe uchinge waona iyo chaiyo mhasuru, iwe unogona kutanga iyo clench-uye-kusunungura kufamba. Zviri nyore kuitwa kana iwe wakarara pasi ^[12] .
Vaka maitiro ako: Zvakanakisa kuita iro chiitiko mune isina bladder. Simbisa yako pasi yepelvic tsandanyama kwemasekonzi mashanu uye wozorora iwo kwemasekonzi mashanu. Ita izvi kashanu pazuva - pazuva rako rekutanga. Paunenge uchinge wapedza neyakajairwa, iwe unogona kunatsa maitiro ako nekuwedzera masekondi kusvika gumi zvichingodaro.
Ramba uchitarisa: Tarisa pane kuomesa yako yepelvic pasi tsandanyama chete.
Hazvifanirwe kuitwa: Dzivisa kubata mweya wako uye chenjera kuti usachinjise mhasuru muzvidya zvako, dumbu kana magaro. Kufema wakasununguka uchiita kusungisa nekuregedza mhasuru.
Dzokorora: Ita maekisesaizi katatu pazuva. Kutanga nekudzokorora kushanu uye wozoenderera kune gumi.

Kegel Exercises Kune Varume

Kuita basa racho kunobatsira zvakafanana kuvarume. Inogona kubatsira kusimbisa mhasuru dzepelvic, dzinotsigira dundira uye ura uye zvinokanganisa kuita pabonde kwemumwe munhu. Iwe unogona kubatsirwa neKegel kurovedza kana iwe uine weti kana faecal kusagadzikana uye uchidonha mushure mekuita weti, kazhinji kana iwe wabva muchimbuzi ^[13] , ^[14] .

I. Kubatsira kweKegel kurovedza kwevarume

1. Anobata nocturia

Inodaidzwawo kuti kuita weti nguva yemanheru, izvi zvinoguma nekukura kwakawanda kweweti (inopfuura 2 litita) husiku kupfuura zvinoita dundira. Nocturia inokanganisa maitiro ako ekurara uye inogona kukuita kuti usimbe. Iko Kegel kurovedza muviri kunobatsira nekurovedza muviri wako wepelvic uye kuita kuti ive yakasimba kudzivisa yakanyanyisa weti uye kuvandudza kurara kwako. Izvo zvinobatsira mukuderedza huwandu hwakawanda weti weti kusimudza, nekubvisa marara panguva dzakaringana ^{[gumi neshanu]} .

2. Inotarisira kusagadzikana kweweti

Aya mamiriro anoitika kana tsandanyama dzako dzepelvic dzisina kusimba uye dzinokonzeresa kubuda kweropa zvisina basa. Urinary incontinence inoitika kana kutonga pamusoro peiyo weti sphincter kungave kwakarasika kana kushomeka. Iwo maKegel anobatsira mukubata nemamiriro ezvinhu sezvo achizoshanda mhasuru dzepelvic uye nekuvasimbisa. Kana tsandanyama dzichiwanazve simba radzo uye kuva dzakasimba, hapana mabhegi achaitika sezvo iwe uchizodzora yako yekuita weti ^[16] .

3. Inodzivirira ejaculation isati yakwana

Sezvo tsandanyama dzako dzepelinha dzinoitwa dzakasimba kuburikidza nekurovedza muviri, dzinopa simba rekusangana pabonde, zvichikubvumidza kuti utonge nyonga yako. Iro vhoriyamu uye simba rejaculation zvichagadziridzwa zvakare.

4. Inotarisira hutano hweprostate

Kune varume, kuita Kegel kurovedza muviri kunogona kubatsira kuvandudza hutano hwavo hweprostate. Izvo zviri kuwedzera kubatsira kune vanhu vanotambura nebenign prostatic hyperplasia (BPH) uye prostatitis, sekufamba kwetsandanyama kunogona kubatsira kudzikamisa marwadzo, kuzvimba uye kuzvimba.

5. Inovandudza hupenyu hwepabonde

Zvakaenzana zvinobatsira varume nevakadzi mune ino maonero, Kegel kurovedza muviri kunogona kubatsira kuvandudza yako pabonde simba sezvo paine zvirinani kuzvidzora pamhasuru dzako. Saizvozvo, yakasimba mhasuru yepelvic pasi inobatsira kubatsira kuyerera kweropa kunhengo dzebonde, kugadzirisa kugona pabonde ^[17] .

Kunze kwemabhenefiti aya, zvinobatsira mukudzivirira kuwanda kwenhengo dzechiuno uye basa re erectile.

II. Maitiro ekuita Kegel kurovedza kwevarume

Tsvaga mhasuru: Kuti uzive tsandanyama dzako dzechiuno, mira kuita weti pakati nepakati kana kusimbisa tsandanyama dzinokutadzisa kupfuura gasi. Kana ukangowana tsandanyama dzako, unogona kuenderera nebasa. Zviri nyore kuitwa kana iwe wakarara pasi ^[18] .
Vaka maitiro ako: Simbisa yako pasi yepelvic tsandanyama kwemasekonzi mashanu uye wozorora iwo kwemasekonzi mashanu. Unogona kuzviita kwemasekonzi matatu futi, zvinoenderana nezvaungawana wakasununguka. Enderera mberi ka5 kusvika ku6 nguva. Iwe unogona kuita iko kurovedza wakamira, wakagara kana uchifamba.
Ramba uchitarisa: Tarisa pane kuomesa yako yepelvic pasi tsandanyama chete.
Hazvifanirwe kuitwa: Dzivisa kubata mweya wako uye kufema zvakasununguka panguva yechiitwa. Usanamatira nekusunungura mhasuru dziri mudumbu mako, zvidya kana magaro.
Dzokorora: Ita maekisesaizi katatu pazuva. Kutanga nekudzokorora kushanu uye wozoenderera kune gumi pazuva.

Nguva Yekuita Yako Kegel Exercises

Iwe unogona kuita ichi chiitwa chikamu chehupenyu hwezuva nezuva. Iwe haufanire kuita yakawedzera nguva yeKegel kurovedza muviri ^[19] .

Zviite iwe paunenge ugere padhesiki rako kana uchizorora pamubhedha.
Zviite iwe paunenge uri pane ako echinyakare mabasa, senge kusuka ndiro kana uchigeza.
Ita imwe seti yacho mushure mekunge weti, kuti ubvise madonhwe mashoma.
Edza kubatanidza tsandanyama dzako dzepelvic nguva pfupi yapfuura uye panguva yechiitiko chero chipi chinoda kuisa kumanikidza padumbu rako (kuhotsira, kukosora, kuseka kana kusimudza zvinorema).

Paunotarisira Mhedzisiro

Kana iwe uri kuita iko Kegel kurovedza muviri nguva dzose, unogona kutarisira mhedzisiro mukati menguva yemavhiki mashoma kusvika kumwedzi mishoma. Mimwe mhedzisiro yekutanga ichave isingawanzo kubuda weti, kugona kubatira kupunzika kwenguva yakareba kana kuita kudzokorora kwakawanda, uye nguva yakawanda pakati pekuzorora kwekugezera ^{[makumi maviri]} .

Kana iwe uri kuwana zvichinetsa kuenderera nemitambo, unofanirwa kubata chiremba kana mumwe mupi wezvehutano uyo achakubatsira kuongorora mamiriro acho nekukupa mhinduro ^{[makumi maviri nerimwe]} .

Kana pasina shanduko kana pasina zvinotarisirwa mushure mekuita iko kurovedzwa kwemwedzi mishoma, bvunza chiremba ^[22] .

Chenjedzo

Kuwedzeredza kurovedza muviri kunogona kutapudza tsandanyama dzako dzechiuno, nokudaro zvichikonzera kutadza kudzora dundira rako ^{[2. 3]} .
Kana iwe uchinzwa kurwadziwa mudumbu kana kumashure panguva yechiitwa, zvinoreva kuti hausi kuzviita nemazvo (zvisizvo zvisizvo).

Wona Chinyorwa Mareferenzi

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[piri]Schneider, M. S., King, L. R., & Surwit, R. S. (1994). Kegel kurovedza muviri uye kusagadzikana kwehucheche: Basa idzva rekurapa kwekare Chinyorwa chevana, 124 (1), 91-92.
[3]Bump, R. C., Kurwadziwa, W. G., Fantl, J. A., & Wyman, J. F. (1991). Kuongororwa kweKegel pelvic mhasuru yekurovedza muviri mashandiro mushure mekurairwa kupfupi kwemazwi .American jenareta rekubereka uye gynecology, 165 (2), 322-329.
[4]Anoedza, J. (1990). Kegel kurovedza muviri kunowedzerwa ne biofeedback.Journal ye enterostomal therapy, 17 (2), 67-76.
[5]Aslan, E., Komurcu, N., Beji, N. K., & Yalcin, O. (2008). Bladder kudzidziswa uye Kegel kurovedza kwevakadzi vane zvichemo zvekuvhura vanogara mune imwe imba yekuzorora.Gerontology, 54 (4), 224-231.
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[10]Marques, A., Stothers, L., & Macnab, A. (2010). Iyo chinzvimbo chepasviro pasi musuru kudzidziswa kwevakadzi. Canadian Urological Association Chinyorwa, 4 (6), 419.
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[12]Aslan, E., Komurcu, N., Beji, N. K., & Yalcin, O. (2008). Bladder kudzidziswa uye Kegel kurovedza kwevakadzi vane zvichemo zvekuvhura vanogara mune imwe imba yekuzorora.Gerontology, 54 (4), 224-231.
[13]Herr, H. W. (1994). Hupenyu hwehupenyu hwevanhu vasingafungire mushure mekunyanyisa prostatectomy. Iyo Journal yeurology, 151 (3), 652-654.
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[gumi neshanu]Wyndaele, J. J., & Van Eetvelde, B. (1996). Kuberekwazve kwekuyedzwa kwedhijitari kwepasuru yepelvic mune varume. Zvivakwa zvemushonga wepanyama uye kugadziridza, 77 (11), 1179-1181.
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