Wakambonzwa nezvomunhu akadaro saArnold Kegel here? Tinokukurudzira kuti udzidze zvakawanda pamusoro pazvo, nokuti uyu musayendisiti (pamwe chete nemudzimai wegynecologist) akaita zviratidzo zvekuita zvishamiso kuti ataure hukama hwepedyo hwevakadzi.
Nzira yekuita Kegel kudzidzira kwevakadzi kumba
Kune zvikonzero zvakasiyana siyana nei, kunyanya vakadzi, vanoshandisa Kegel maitiro. Zvimwe zvinokonzera ndezvizhinji kazhinji zvinotevera: kuderedza inzwi rezviputi zvepelvic pasi, uye, sechikonzero, kusadzora kudzora urination. Munguva yepamuviri, chibereko kana fetus zvinokwanisa kuita mutoro unorema pachikanda. Nguva isati yatanga kubereka mukadzi inorwadza zvikuru. Muchikamu chacho, tichakutaurira pamusoro pematambudziko akapi aripo ekusimbisa masimba emadzimai uye maitiro ekuita Kegel maitiro epamba.
Anodzidzira Kegel kuvakadzi vasina unhu
Idzo dzakasununguka misumbu yemakakonzera inokonzera kusavimbika kunyorera kuvakadzi. Dambudziko rekuvhenekera kubvumira rinoitika, sekutonga, muhafu yevakadzi yevanhu.
Kana iwe uine dambudziko iri, iwe unofanirwa kuonana nemudzidzisi, asi iwe unogonawo kusimudzira inzwi rezvisikwa zvepineine pamba. Nguva dzose kuurayiwa kwakaoma Kegel kudzidzisa, yakagadzirwa nemaitiro mashanu asi nyore asi akabudirira kwazvo, achakubvumira kuti uwedzere hutendere hwepedyo hwemadzimai kuti hushande zvakanaka. Kuti uite Kegel maitiro emadzimai, ayo anobatsira kusimbisa masimba emukadzi, gomba duku richadikanwa.
1 Kegel kurovedza muviri : Isa panzvimbo yako pamba, ruramisa musana wako. Mafudzi anofanirwa kunge akaiswa pasi, uye chiuno chinomanikidzwa kusvika pasi. Uturu hwemuviri hunofanirawo kuchengetedzwa. Kutanga nzvimbo: pane inhalation gumbo rinokwira kusvika kuma12 degrees, pamhepo inoputika tinowedzera mutemo mberi. Kana pasina kuora mwoyo, unogona kuedza kuputika rutsoka, sezvinoita bheroerinas. Isu tinofanira kushanda pakufuridzirwa uye kubuda. Pakuzununguka tinokotama gumbo, pane kufemerwa - bend. Dzorerai maitiro pane imwe gumbo. Pakati pese, ita maitiro aKegel pamakumbo ose 15-20 nguva. Paunenge uchitakura muviri wako, nzira dzakawanda dzaunokwanisa kuwana. Pakati pese maitiro, usakanganwa kushandisa mishonga yakarurama yemapapiro. Kuita muviri kwakakodzera kuchakupa manzwiro ekunyanya kunoita masumbu emudumbu.
2 Kegel kurovedza muviri : Ichi chiito Kegel chinogona kunge chinonzi "slip". Muchiito ichi, maoko anobatana. Makumbo akanamatira pamabvi. Maoko anofanirwa kusimudzwa kusvika padenga. Pfufuridziro - chengetedza maoko ako kubva kumusoro kusvikira pasi, uye netsoka yako (chitsitsinho) shandisa pamutsara kusvikira wapedza kugadzirisa. Pakupera kwemazamu akabatanidzwa munzvimbo yekutanga kwemaminitsi mashomanana. Dzokorora basa iri pamakumbo ose maviri kusvika makumi maviri nemashanu. Muchiito ichi, unofanira kushandisawo misumbu yemashure nemimba. Chiuno chacho chinofanira kunge chakavharwa mune imwe nzvimbo. Kana kugadzirira kwako muviri kuchibvumira, iwe unogona kuita basa racho pakarepo pamakumbo maviri.
3 Kegel kudzidzira : Chiito chakaoma zvikuru chese chakaoma. Iwe unofanirwa kunamatira makumbo 90 degrees uye unovasimudza. Icho chinosvika pose pomufananidzo wepamusoro. Mishonga ye perineum inononoka. Pakufemerwa tinosimudza mahudyu nenzira dzakasiyana, pamhepo yekudzima tinovaderedza. Chengetedza makumbo akaenzana nechomukati uye usashandura shins nenzira dzakasiyana. Kuparadzira mahudyu, unogona kuvabata kwemaawa mashomanana. Dzokorora basa iri 10-15 dzimwe nguva.
4 Kegel kudzidzira : Nzvimbo yekutanga ndiyo yakafanana. Muchiito ichi, tichadzokorora nzira yose yekare, asi pano rimwe gumbo rinoramba riripo, asi rimwe rinosarudzwa. Iwe unofanirwa kunzwa manzwiro emasumbu emapuranga. Dzokorora basa iri 10-15 nguva.
5 Kegel kurovedza muviri : Ichi chiito chinonyanya kuoma. Muchigamba chekutanga gumbo rimwe rakakotama uye rinomira pamakumbo, rimwe racho rakanatswa uye rinokwidziridzwa zvichienda kune rimwe pasi. Rongedza gumbo nemudenderedzwa, uchideredza chiuno kumucheto, ipapo zvishoma pasi, kune rumwe rutivi uye kusvika panzvimbo yekutanga. Mutsipa wakareba haufaniri kunge wakanamatira pamabvi. Iyo yakakura yakaitwa nerutsoka inobva pakudzidzira kwako uye unyanzvi hwako. Kana iwe ukaita denderedzwa rakakura rakaoma, kuderedza kufamba kwechiuno, kutora denderedzwa duku mudenga. Dzokorora chiito pamakumbo maviri kusvika kune gumi nemashanu.
Kamwe zvakare, tinoona kuti izvi zvose zvinodzidziswa zvinodiwa pamisungo yepasiki yepilvic uye perineum. Nokudaro, kugara kwenguva dzose kwekudzidziswa kwakanyanya kuchabudirira kwete kwete chete nekunyora kusagadzikana, asiwo zvakare kusimbisa hutano hwakanaka hwemukadzi.
Kegel kudzidzira panguva yekuzvitakura
Sezvatave tanyatsonzwisisa, Kegel maitiro evakadzi kumusha anobatsira kusimbisa uye kutinhira kwemasvikiro. Misungo inosimbiswa nekugadzirisa kwaKeekel iri munharaunda yepamusoro pemapapiro uye vane basa rokubata urinary incontinence. Izvi zvisinganzwisisiki zvakakosha kune vakadzi vane pamuviri. Nemhaka yehutachiona hwakawedzerwa uye kuyerwa kwechecheche inokura, iyi inhengo yemuviri inopesana, iyo dzimwe nguva inogona kukonzera kushaya simba uye zvimwe zvinetso. Kuti uite Kegel maitiro, unoda kunyatsoziva dambudziko remasumbu uye yekurovedza muviri, uchishanda nesimba. Kogel anoita sei? Tichaudza mumatanho.
Nhanho 1: Chokutanga pane zvose, zvakakosha kusarudza mishonga yepurasitiki, iyo inofanira kudzidziswa. Paunenge uchizora, iwe unofanidza kuedza kuomesa misungo yenharaunda. Uchapupu hwekutsanangurwa kwakarurama kwekushanda nemisungo yechakadzi kunomisa kubuda kwemuti. Ndizvo, iwe pachako unogona kuona kuti iwe unotonga sei hurongwa. Izvo mishonga iyi inofanirwa kushandiswa nekuita nzira yeKegel.
Chikamu chechipiri: Enda kuchivanze usati watanga maKegel maitiro. Kubudirira hakungogumiri pane izvo zvawakanyatsorondedzera maronda. Izvo zvinodiwawo kutevera mirairo yose nenzira yakarurama, imwe yadzo ndeyokusunungurwa kwechirwere chekuvhenekera kubva mumuti.
Danho 3: Zvadaro, unofanira kuwana nzvimbo yakanakisisa. Ichi ndicho chakanaka chekudzidzisa maKeelel: kunyange mukadzi ane pamuviri anogona kuzvizadzisa, ari mumamiriro ekunyanyisa kwaari. Zvose, pane izvo mukadzi anofanira kuisa pfungwa dzake panguva yekushanda kwekudzidzira, - misungo yezvikamu zviduku uye musumbu wemudumbu. Iyo yekupedzisira haifaniri kunge yakabatanidzwa mukurovedza, kana zvisinei iyo inenge yakarasika.
Nhanho yechina : Zvakakosha kuderedza mitsipa yepedyo yepasiki yepilvic uye sekondi 3 seconds. Zvadaro tora nguva shomanana uye dzokorora nzira yacho kusvika kusvika 10 nguva kwemasekondi matatu. Kana hupenyu hwako huchibvumira, unogona kuwedzera masekondi kusvika ku5-7. Kuti uone kuti misumbu yemudumbu haisi kubatanidzwa, isa maoko ako pamimba yako. Haafaniri kuita chero kufamba kupi zvako.
Nhanho 5: Ivai nechokwadi kuti nenzira imwechete iyo mitsipa yegumbo haina kubatanidzwa mukurovedza.
Chinhu chakakosha ndechokuti, usazviremera uye usarega kufuridzira panguva yekurovedza. Ita zvidzidzo izvi zviri nyore mukati mese pamuviri. Kusimbisa masimba, mukadzi anogona kukwanisa kubvisa urinary incontinence, kunyange kana fetus kana chiberekwa zvine mutoro unokosha pamukanda. Mukuwedzera, kushandiswa kwemaviri emudzimai kuchabatsira zvakare pakuberekwa.
Kudzidzira kwaArnold Kegel mushure mokuberekwa
Mushure mokuberekwa, mishonga yepurasitiki yepachivande yemukadzi inorasikirwa neyekare yekutaura. Izvi hazvirevi kungopesana nehupenyu hwepabonde, asiwo huwandu hwehutano hwehutano huzhinji. Zvisinei, kune zvakawanda zvakasiyana-siyana zveKeekel maitiro anoita kuti kudzorerwa kwebasa remasumbu aya. Zvimwe zvinoshandisa zvidimbu zvakajeka, uye zvimwe zvinoda kugadzirira zvishoma muviri. Mushure meimwe nguva, unogona kuita Kegel kudzidzira kwevakadzi kumba. Kusimbisa mutsara wepelvic inokosha uye kunyange zvakakosha. Vakawanda vanosvika kwavari, vachifunga nezvehupenyu hwavo hwepabonde. Asi kusimbisa masimba emapuranga maduku zvakakosha zvikuru kune hutano hwevakadzi muhuwandu. Ndosaka tichikupai mufananidzo wezvirongwa pamwe chete neKegel complexes inobatsira zvikuru mushure mokuberekwa.
Cherechedza chinyorwa! Panenge nguva ipi mushure mekuberekwa iwe unogona kutanga kuita Kegel maitiro, unoda kuenda kunechiremba!
Contraindications
Icho chinoratidza kuti hazvisi nguva dzose kuti vakadzi vashande zvakaoma zveKegel. Ndezvipi zvinopesana nemafungiro aya?
- Kuvhiringidza uye utachiona hwemuviri hwemukadzi;
- kuvhima kwekupedzisira pane nhengo dzepachiviri;
- Usashandisa nguva uchigeza mubhati rinopisa.
Zvinokosha! Kana vari vakadzi vane pamuviri, chivako cheKegel chinopesana nechokuita kwekucheka kwepakutanga kana kuberekwa kusati kwapera.
Chero mamiriro ezvinhu, usati watanga kudzidzisa, unoda kutaurirana nachiremba, kunyanya kana kubhadhara kuri kuuya nokukurumidza.
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