Ungayomeleza njani imisipha yamanzi? Amagcisa asebenzayo kunye nokusebenzisa

Umbuzo wendlela yokomeleza izihlunu zesini, lifanelekileyo kubasetyhini banoma yibuphi ubudala. Kwiimantombazana zinyanzele kwaye zomelele, kodwa ngokudala kunye nangemva kokubeletha ziyakunciphisa kakhulu. Sitshintsha le meko ingaba ngoqeqesho olulodwa.

Ukuzivocavoca ukuqinisa izihlunu zesisu

Iingcali ze-Gynecologists ziye zagqiba ngokugqithiseleyo ukuba impilo yabasetyhini incike kakhulu kwiimeko zesisu. UArnold Kegel wavelisa inkqubo yokuzivocavoca ejoliswe ekulawuleni izidumbu zesisu, ekuqaleni kwe-40 yekhulu le-20. Namhlanje, abaninzi abafazi beeminyaka ezahlukeneyo baqeqeshwe ngokohlelo lweKegel. Ukwandisa ithoni ye- musine ye- perineum kunye nokuphucula ukusebenza kwenkqubo yokuzala, ukuqeqeshwa okukhethekileyo kuyafumaneka. Kodwa ngaphandle kwalolu cwangciso lweNtshona, kusekho nezenzo: i-Tantric, isiTshayina ne-Indiya. Isikolo sase-Western asinayo imbali yamandulo. Kwabonakala ekuqaleni kwekhulu lama-20 kwaye kwakujoliswe ekukhuseleni izifo ezininzi zesistim sokuzala.

Indlela yokomeleza izihlunu zesini ngokuya kwenkqubo yeKegel?

Injongo ephambili ye-Kegel inkqubo kukuqinisa imisipha yomgangatho weplavic. Kukho iindlela ezimbini ezibalulekileyo zokuzilolonga:

1. Ukuqhekeka kwemisipha eqhubekayo kwemizuzwana eyishumi. Udinga ukuphinda emva kwemizuzu emihlanu.
2. Iingqimba zomzimba zesistim phakathi kwemizuzu emibini. Ukunyanzeliswa kwemizuzwana emihlanu, emva kwemizuzwana emihlanu yokuphumla.

Uqeqesho oluqhelekileyo kwinkqubo yeKegel luya kunceda ukuqinisa imisipha esondeleyo, inobuthathaka ngokuzalwa nokukhulelwa. Ngokukodwa kuba ingathathi ixesha elininzi, kodwa unokwenza ngaphandle kokuphula kwimisebenzi yansuku zonke.

Indlela yokuqeqesha iintlobo zesisu ngokuncedisa i-yoga?

Olu hlobo lwe-gymnastics, olufana ne yoga, luneendlela ezahlukeneyo zokuzilolonga ukuqinisa imisipha yomgangatho wesini kunye neplasvic. Kukho iindlela ezintathu ezisebenzayo kunye nokulula ukuziqhuba.

1. "Butterfly", okanye iBhanasana. Ukuze wenze lo msebenzi, kufuneka ubeke iinyawo kunye kunye nokuguqa ngamadolo asondele kwisantya kunokwenzeka. Kubalulekile ukuba ungaguquli umva wakho, kodwa ugcine ngokuchanekileyo.
2. I-Wrestler Sumo. Ukuze ukwamkele le ngxaki, kufuneka udlulise imilenze yakho ngokubanzi, ubhekise iimpawu ezikhoyo. Kufuneka ukuba uhlale ukuze iifom ezichanekileyo phakathi kwamadolo. Xa wenza lo msebenzi, kufuneka ucindezele iisisu ze-vagina kunye ne-anus ngexesha lokukhutshwa komzimba kwaye ukhuphe i- press esiswini.
3. Sukkhasana. Indlela yokomeleza izihlunu zesini kunye nalo msebenzi? Kufuneka uhlale phantsi, unqamle imilenze kwaye ubambe izandla kwi-Namaste. Emva koko kuvela kule ndawo kufuneka uphuke ngokukhawuleza, ugcine ibhalansi. Umqolo kufuneka ulungele, isithsaba njengoko sibheke phezulu.

Indlela yokomeleza izihlunu zesisu ngokuncediswa kweebhola zangasini

Qalisa ukuqeqesha ngeebhola ezilula. Intsimbi iya kuba nzima. Phambi kokuhlambulula iibhola uze uzibeke ngaphakathi kwesini. Emva koko unokuma kwaye, umzekelo, gxuma. Umsebenzi wakho kukugcina ibhola ngaphakathi. Kucacile ukuba okokuqala kuya kuba nzima, kodwa emva koqeqesho oluqhelekileyo awuzukufumana nje kuphela ukubamba, kodwa nokuhamba, ngokuthe ngcembe ukuxubusha imisipha yakho.