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Yakha phansi kwe-pelvic eqinile ngohlelo lokusebenza lokuqeqesha lwe-Kegel olulula noluhlelekile olwenzelwe ukwenza ukuzijwayeza kwansuku zonke kube lula ukukuqonda nokuyigcina. Kungakhathaliseki ukuthi umusha ekuzijwayezeni kwe-kegel noma usuvele unolwazi ngokuqeqeshwa kwe-pelvic floor, uhlelo lokusebenza lukunikeza indlela ecacile yokuzijwayeza njalo nokuguqula izikhathi ezimfushane zibe inqubo evamile.

Abantu abaningi bafuna ukuthi yini i-kegel noma yini izivivinyo ze-kegel ngoba ukunyakaza kuncane futhi kungaba nzima ukukuqonda ekuqaleni. Umqondo oyisisekelo ulula: thola imisipha efanele ye-pelvic floor, uyifinyeze ngokulawula, uphumule ngokugcwele, bese uphinda usebenzisa iphethini yokuqeqesha ehlelekile.

Uhlelo lokusebenza lukusiza ukuthi ufunde ukuthi ungenza kanjani izivivinyo ze-kegel ngesikhathi sokuzivocavoca esiqondisiwe kanye nezikhathi ezilula ukuzilandela. Esikhundleni sokuqagela ukuthi uzofinyeza isikhathi esingakanani noma uzophumula nini, landela isigqi esizinzile futhi ugxile ekwenzeni yonke i-kegel ngokulawula. Izikhathi ezimfushane zenza kube lula ukufaka ukuqeqeshwa kwe-pelvic floor osukwini lwakho.

Kubasebenzisi abanentshisekelo ekuzijwayezeni kwe-kegel kwabesilisa, uhlelo lokusebenza lunikeza indlela ewusizo yokwakha isimiso se-pelvic floor esivamile. Izivivinyo ze-kegel zabesilisa zivame ukwenziwa ngamadoda afuna ukuthuthukisa ukuqwashisa nokulawula imisipha ezungeze phansi kwe-pelvic. Ngokuzijwayeza njalo, izivivinyo ze-kegel amadoda zingaba yinto elula emzileni obanzi wokuqina komzimba kanye nokuphila kahle ngaphandle kokudinga imishini.

Ukuqina kubalulekile. Ukuzijwayeza okukodwa okunamandla okulandelwa amasonto okungasebenzi akusizi ngalutho kunokwakha umkhuba olawulekayo. Uhlelo lokusebenza lwenzelwe izikhathi eziphindaphindwayo ezikusiza ukuthi ubuyele ekuqeqeshweni kwakho kwe-kegel njalo. Qala ngokuzibamba okukhululekile, naka ukuphumula, futhi kancane kancane ube nokuzethemba okwengeziwe.

Abantu bavame ukufuna izinzuzo zokuzivocavoca kwe-kegel ngokocansi njengesizathu sokuqala ukuqeqeshwa phansi kwe-pelvic. Ukuqwashisa okuqinile nokulawula phansi kwe-pelvic kungase kusekele ukusebenza kocansi kwabanye abantu abadala, kanti inhloso ebanzi yezivivinyo ze-kegel ukuqeqesha imisipha ehilelekile ekulawuleni i-pelvic kanye nokusekela. Imiphumela iyahlukahluka, ngakho ukuzijwayeza okulawulwayo nokuqhubekayo kubaluleke kakhulu kunokuphoqelela intuthuko esheshayo.

Uma uke wazibuza ukuthi ungayenza kanjani izivivinyo ze-kegel ngendlela efanele, khumbula ukuthi inqubo ibaluleke kakhulu kunokwenza inani elikhulu lokuphindaphinda. Zama ukungacindezeli isisu sakho, amathanga, noma ama-glutes ngokungadingekile. Gxila phansi kwe-pelvic, phefumula ngokujwayelekile, uqedele ukuzibamba ngakunye ngokulawula, futhi uvumele imisipha iphumule phakathi kokuphindaphinda.

Lolu hlelo lokusebenza lufanele abaqalayo ababuza ukuthi iyini i-kegel, abasebenzisi abacwaninga ukuthi iyini i-kegel exercises, kanye nabasebenzisi abanolwazi abafuna ithuluzi elilula lokuzijwayeza nsuku zonke. Sebenzisa njengomngane wokuqeqesha womuntu siqu wezivivinyo ze-kegel, izivivinyo ze-kegel zabesilisa, noma izivivinyo ezijwayelekile ze-pelvic floor bese udala isimiso esifanelana nesimiso sakho.

Izivivinyo ze-Kegel zamadoda zingenziwa cishe noma kuphi ngoba azidingi imishini ekhethekile. Iseshini emfushane ingathatha imizuzu embalwa kuphela, okwenza kube lula ukuhlala uhambisana ngisho nasezinsukwini ezimatasa. Umgomo ukukhuthaza ukuzijwayeza njalo kanye nokuqwashisa kangcono i-pelvic floor.

Yonke i-kegel exercise kulula ukuyilandela uma isimiso sakho sinesigaba sokufinyela esicacile kanye nesigaba sokuphumula. Esikhundleni sokubala ngokungahleliwe, sebenzisa izikhathi ezihlelekile ukuze ugcine ukunaka kwakho kubuchwepheshe. Ngokuhamba kwesikhathi, lokhu kungasiza ukwenza izivivinyo ze-kegel zizizwe njengengxenye evamile yesimiso sakho sansuku zonke, kufana nomsebenzi wokwelula noma wokuhamba.

Uma umgomo wakho ukuhlola izinzuzo zokuzivocavoca ze-kegel ngokocansi, ukuthuthukisa ukuqwashisa i-pelvic floor, noma ukuqonda ukuthi ungenza kanjani izivivinyo ze-kegel ngendlela ehlelekile, lolu hlelo lokusebenza lukunikeza indawo eqondile yokuqala. Zijwayeze ngejubane lakho, hlala uhambisana, futhi ugxile esimweni esihle.

Yenza ukuqeqeshwa kwe-kegel kube yingxenye yosuku lwakho. Funda izisekelo, uzijwayeze ukuzivocavoca kwe-kegel kwabesilisa, hlola ukuzivocavoca kwe-kegel kwabesilisa, bese wakhe isimiso sokuqeqeshwa kwe-pelvic floor isikhathi eside.