Pelvic Floor Workout Plan

Imisipha yaphansi ye-Pelvic idlala indima ebalulekile ezicini eziningi zempilo yethu yomzimba, okuhlanganisa ukulawula isinye, ukusebenza kocansi, kanye nokuzinza okuphelele komgogodla. Ukuzivocavoca kwe-Kegel kuyindlela elula, kodwa esebenzayo yokuqinisa imisipha yaphansi ye-pelvic. Lezi zivivinyo zinenzuzo kubo bobabili abesilisa nabesifazane, futhi zingenziwa ngobuhlakani futhi kalula njengengxenye yendlela yokujima yansuku zonke.

Imisipha ye-pelvic floor itholakala phansi kwe-pelvis futhi isekela izitho ezisemgodini wesisu. Imisipha yaphansi ye-pelvic ebuthakathaka ingaholela ezinkingeni ezinjengokungakwazi ukuzithiba komchamo, ukubola kwesitho se-pelvic, kanye nokungasebenzi kahle kocansi. Ukuzivocavoca kwe-Kegel kungasiza ukuqinisa futhi kuzwakale imisipha yaphansi ye-pelvic, okungathuthukisa ukusebenza okuphelele futhi kunciphise ubungozi balezi zinkinga.

Ukuzivocavoca kwe-Kegel kungenziwa ngamadoda nabesifazane, futhi kulula ukwenza. Ukuze wenze umsebenzi we-Kegel, thola imisipha efanele ngokuzama ukumisa ukugeleza komchamo ngenkathi usebenzisa indlu yangasese. Uma usuyibonile imisipha efanele, ungenza ama-Kegel ngokucindezela futhi ubambe imisipha imizuzwana emi-5 bese uphumule imizuzwana emi-5. Phinda le nqubo izikhathi ezingu-10-15, usebenze kufika kumasethi ama-3 ngosuku.

Kubalulekile ukuqaphela ukuthi ifomu elifanele libalulekile uma wenza izivivinyo ze-Kegel. Qinisekisa ukuthi ugxile ekubambeni imisipha ye-pelvic floor, kunemisipha yesisu noma yethanga. Kubalulekile futhi ukuphefumula ngendlela evamile futhi ugweme ukubamba umoya wakho ngesikhathi sokuzivocavoca.

Ukuzivocavoca kwe-Kegel kungenziwa noma kuphi nanoma nini, okwenza kube lula ukuzifaka esimisweni sakho sansuku zonke. Ungazenza ngenkathi uhlezi edeskini lakho, umile kulayini esitolo segrosa, noma ngisho nalapho ubukele i-TV.

Ngaphezu kokuzivocavoca kwe-Kegel, ungahlanganisa nezinye izivivinyo eziqondise imisipha yaphansi ye-pelvic efana nama-squats, amabhuloho, amaphaphu, kanye nama-deadlifts. Lezi zivivinyo zingasiza ukubandakanya nokuqinisa imisipha yaphansi ye-pelvic, futhi kungenziwa njengengxenye yendlela yokuzivocavoca evamile.

Kubalulekile ukuqaphela ukuthi nakuba ukuzivocavoca kwe-Kegel kunenzuzo, akufanele kwenziwe esikhundleni sokunye ukuvivinya umzimba. Uhlelo lokuzilolonga oluhlanganiswe kahle oluhlanganisa i-cardio, ukuqeqeshwa kwamandla, nokuzelula kubalulekile empilweni yonke.

Sengiphetha, ukuzivocavoca kwe-Kegel kuyindlela elula nephumelelayo yokuqinisa imisipha yaphansi ye-pelvic, engathuthukisa ukusebenza kwayo yonke futhi inciphise ubungozi bezinkinga ezinjengokungakwazi ukuzibamba komchamo kanye nokuqhunyiswa kwesitho se-pelvic. Lezi zivivinyo zingenziwa ngobuhlakani futhi kalula njengengxenye yendlela yokujima yansuku zonke, futhi zinenzuzo kubo bobabili abesilisa nabesifazane. Hlanganisa nezinye izivivinyo eziqondise imisipha ye-pelvic floor futhi uqiniseke ukuthi unohlelo oluyindilinga lokujima lwempilo iyonke.