Kusenokwenzeka ukuba uvile ngefayile ye Ukuzivocavoca kukaKegel, okanye mhlawumbi akunjalo. Ayinamsebenzi, ukuba ulapha kungenxa yokuba kukho into oyifunayo. Uya kuyazi i-ins kunye nokuphuma, iimpawu, izibonelelo kunye nokuba yeyiphi le mithambo yeyokuphucula impilo yakho.
Le mithambo isebenzisa i-pelvis ngokubanzi Kwaye nangona abantu abaninzi bekholelwa, abajoliswanga kuphela kubafazi. Amadoda nabasetyhini banokuzenza kwaye baqale ukuqaphela utshintsho olwenzekayo emzimbeni.
Le mithambo yenziwa ngabafundi UArnold kegel ukomeleza izihlunu zomgangatho we-pelvic. Abasetyhini abaphethwe kukungabikho komchamo ngelo xesha bakhetha utyando kwaye bekungasoloko konelisa, ngenxa yesi sizathu, uKegel weza nokuphucula indawo ebonakalayo yaloo ndawo.
Ukuzivocavoca kukaKegel, yintoni kanye kanye?
Isihlunu sePubococcygeus
Ziyakwenziwa ngeendlela ezahlukeneyo, nangona zonke ziqala ukusuka ekunciphiseni nasekuphumleni kwemisipha ye-pubococcygeus, eyaziwa njengesihlunu somgangatho we-pelvic. Oku kwandisa ukomelela nokunyamezeleka komzimba, ukungabinamchamo kuthintelwe okanye kuthintelwe kwaye ezinye iintlobo zeengxaki zithintelwe.
Esi sihlunu sinonxibelelwano lwe-nerve olufikelela kwi-pelvic nerve, isebe elidibanisa isibeleko kunye nesinyi sabasetyhinixa uku Umntu udibanisa isinyi kunye neprostate ngenxalenye esezantsi yomqolo.
Esi sihlunu somelele kwaye sithumela amandla amaninzi, kwimeko yabasetyhini ivuselela isibeleko kwaye kumadoda iprostate.
Ukuzivocavoca kukaKegel
Ziintshukumo ezenzelwe ukomeleza imisipha yomqolo, kokubini kwabasetyhini nakumadoda.
Bakhonza ngaphezulu kune phatha ukungahambi kakuhle komchamoNgokusebenza kweli candelo lomzimba, lisivumela ukuba silawule ngakumbi esi sihlunu, sifezekise inkxaso enkulu ye-viscera kunye nokuphucula ukusebenza ngokwesondo.
Ukuchaza le ndawo kuthethwa ngayo, sicinga a Ibhasikiti yeWicker. I-diaphragm iya kuba sisiciko sebhasikithi, indawo engaphambili kunye namacala enziwe sisisu esinqamlezileyo nakwinxalenye yangasemva imisipha ye-lumbar iya kubakho. Isiseko sebhasikidi ye-wicker yimisipha yethu yomgangatho we-pelvic.
Uyenza njani imithambo
Le mithambo ayifuni ntshukumo ebonakalayo emzimbeni, kuba yenziwa ngaphakathi, ngenxa yesi sizathu inokwenziwa naphina. Eyona nto ifanelekileyo kukuba uyenze uhleli phantsi okanye ukuba usaqala ukulala phantsi.
Beka isinqe sakho kwindawo yokungathathi hlangothi kwaye wenze intshukumo ngezigaba ezine: ukunciphisa, ukuphakamisa izihlunu, ukugcina isikhundla kunye nokubuyela kwindawo yokuqala, ekugqibeleni uyeke ukontraka kwaye uphumle umsipha.
Ukwenza ngokuchanekileyo sicebisa phefumla ngesiqhelo, sukubamba umphefumlo wakho Nangona sifumana umsipha, kufuneka siphumle isisu kunye neempundu, kuba uxinzelelo akufuneki lubekho kwezi ndawo.
UKegel usebenzisa izibonelelo
- Kwimeko yabafazi abaye omama, umzimba kufuneka ubuyele kwimeko yawo yesiqhelo kunye nesiqhelo, ufezekiswe ngale ntshukumo.
- Inceda ukugcina ukungalawuleki okukhulu, zombini umchamo kunye nelindle. Emva kweprostate okanye utyando lwasemva kokubeleka kuyacetyiswa kakhulu.
- Yonyusa ukusebenza ngokulalana. UKegel uthembisa ukuphucula umgangatho wobudlelwane ngaphandle kwesini. Emadodeni kuyanceda ukulawula i-ejaculation ngaphambi kwexesha, ngelixa kwabasetyhini ithoni izihlunu zelungu lobufazi, yiyo loo nto kuphucula ukungqubana ngexesha lokungena. Iyonyusa ubuntununtunu bendawo kwaye indoda ivuselelwe ukuba ikhutshwe.
Izizathu zokuba kutheni umgangatho we-pelvic ubuthathaka
Isenokuba zizizathu ezininzi, nangona ezona zixhaphakileyo zezi:
- Ukuba ngumama: ukuguqulwa komzimba kunye ubunzima bomntwana esibelekweni.
- Ukuzalwa: ukudlula komntwana kwilungu lobufazi.
- Emva kokubeleka: Abasetyhini banokwenza imidlalo ukubuyela kumanani abo kwaye bangagxininisi kummandla we-pelvic.
- Impembelelo kwezemidlalo kwaye ukutsiba kunokuba mandundu izihlunu.
- Ukuyeka ukuya exesheni: utshintsho lwehomoni lubangela ilahleko yokuguquguquka kunye neatrophy.
- Ilifa lemvelo: kulindeleke ukuba babini kwabasetyhini abalishumi badla ngokuba nezona zihlunu zibuthathaka.
- Imikhwa ifunyenwe: bamba umchamo ixesha elide, nxiba iimpahla eziqinileyoZiqhelise ukucula okanye ukudlala izixhobo zomoya.
- Ezinye izizathu ezinxulumene noko: ukubandezeleka ukuqhina, uxinzelelo, ukukhohlela okungapheliyo, okanye ukutyeba kakhulu.