Imwe yezvinetso zvakadai ndiko kusimba kwemisungo yechipfuva chepadvic - inonziwo mishonga yakasimba. Iyi mishonga inopoteredza vagina, an orizarura uye urethra uye pamwe chete inogadzira simba rakakura remumusanganiswa rine mavara matatu. Iyo yakadzama pane iyo mishonga inotakura anus. Kucheka, kunopenya chiedza chemakona uye chikadzi, nekuvhara zvipembenene zvepabonde. Pedyo nepamusoro penyika inonzi inonzi urogenital diaphragm, iyo inoshandiswa nemukadzi uye urethra kupfuura, yakasungirwa nemisungo yakatenderera - sphincter ye urethra. Uye, pakupedzisira, mukunze kwekunze, pasi peganda, kune misi miviri, yakanyanya "kuzivikanwa" iyo inonzi sphincter ye anus uye inonzi bulbous cavernous muscle. Iyo yekupedzisira inonyanya kukosha muupenyu hwehukama - ndeyekuderedza kunopinda mukova wevakadzi. Ichokwadi chokuti misumbu iyi dzimwe nguva isiri yakakosha kumudzimai kupfuura inokosha, skeletal musculature, yakava pachena kunyange kare. Panguva imwecheteyo, maitiro ekutanga akaonekwa kuMabvazuva nekuda kwekuvandudzika kwavo Kutanga, kutaurira hutsva, hunyanya kunzwisisika muhukama hwepabonde, uye zvakabva zvava pachena. kuti kurovedza kwakadaro kuchiri kubetsera kutakura uye kubereka vana nyore, kudzorera utano zvakakurumidza mushure mekubereka mwana.
Pane mhirizhonga yemuswe ...
Ongororo yezvino yezvokurapa yakatsigira huchenjeri hwekare hweEast: gymnastics yepedyo inobatsira zvose panguva yekudzivirira uye shure. Mishonga yakasimba yepasiki yepadvic inobatsira pakuzvarwa kwakakwana kwomwana - ndeyekuti inenge iri kukura mumukadzi ane pamuviri inosara. Izvo zvakanyanya kukura, iyo inowedzera kuomesa mishonga yepedyo, uye kana iwe usingaendi kune iyo yekusimbisa kunyange musati waita pamuviri, mumwedzi yekupedzisira yekudzivirira uye mushure mokuberekwa kwekutadza uye kutambanudza misungo kunogona kuumba matambudziko akawanda. Iyo inowanzowanzova incontinence nekuda kwekushaya simba kwe sphincter ye urethra. Mukuwedzera, kubudirira kwakanaka kwehutendere hwepedyo hunoita kuti rutivi rwemwana kuburikidza nekuberekwa kwechirwere-asi zvakadaro, zvinhu zvose zvakanaka mukuenzanisa: kunyanya kuderedzwa, kusimba kwakasimba kunogona kurasikirwa nehutano hwakakosha, uye mukugadzirisa kuberekwa izvi zvinogona kutungamirira kumarara. Yokutanga (uye zvisati zvisingachaperi!) Scientific system yehukama hwemajimini yakadzika yakagadzirwa makore 60 akapfuura - muna 1950 - Arnold Kegel weAmerican gynecologist. Kubva panguva iyo, "gymnastics yeKegel", "Kegel complex", "Kegel maitiro" (dzimwe nguva tino "tema" kuna Kegl, kuitira kuti maitiro anonzi dzimwe nguva anonzi "mapini") anokurudzirwa navanachiremba munyika yose.
Kwatanga kupi?
Iko "muedzo" wokutanga usati watanga kudzidziswa ndeyekugadzirisa kwekwaniso yekunzwa misungo yakakomba.Kutsvaga mumwe munhu angaratidzika seanoda kuziva: edza kuregera kubvisa urinating kana iwe uchishanyira chimbuzi. Muzvizhinji, hapana chakaoma - asi cherechedzai maitiro aunofanira kuoma nokuda kweizvi Kana, pamwechete nemisumbu yepelvic, zvose zvinokanganisa uye zvepamuviri zvinokonzera, kana munhu achifanira kutambudza pamatafura maduku ose, munhu anofanira kutanga atanga kushanda mumisungo yakanyanyisa kubva kune dzimwe dzose. edza nomwoyo pasina kuedza kurega vanhurume dzikama "mamwe" tsandanyama Zvadaro, kana iwe kusvika mugumisiro ichi, uye pelvic pauriri tsandanyama dzichava kufufutirwa uye kunze zororo, kuti kuwa akasununguka, pakuda -. unogona anozodzidza kudzidziswa chaiko.
Contraindications
Izvi, pamusoro pezvose, zvirwere zvakasiyana-siyana zvehutano - kuora kwekamuviri, cysts, kuvhiringidza, uyewo zvirwere zvechirwere uye urethra. Muzhinji, usati watanga maitiro, zviri nani kutarisa gynecologist uye uone kuti mitoro ipi uye maitiro aunenge uchishanda, uye izvo zvinofanira kurasa.
Yako akaoma
1. Tanga nemanzwiro ekutenderera kwemisungo yepurasitiki (kusvika pamaminitsi gumi oga oga) nekuwedzera kuwedzera mukukura kwebasa racho. Muvhiki yekutanga - kusvika kune gumi kunopedzisira pane imwe nhepfenyuro, yechipiri uye zvinotevera zvinoda kuwedzera nhamba yekuderedza. Zuva rega rega, unofanirwa kuita 6 dzakadaro dzedzidzo yekudzidziswa, pakupera kwemwedzi nhamba yekucheka kwevakadzi vane pamuviri inogona kuwedzera kusvika 25 (pasina kunyanya kuwedzerwa!).
2. Kuwedzera kuvaka, kusataurirwa zvishoma nezvekusimudzirwa kwepabonde, kunorayiridza kudzidziswa nemishonga yekudzidzira zvepabonde (somuenzaniso, mabhora anotengeswa mune zvekuchengetedza zvinhu zvepedyo). Zvisinei, nokuda kwezvokurapa - kusimbisa mishonga musati wechirwere uye shure kwekuberekwa kuzorora - zvakadaro simulators kazhinji hazvidiwi. Kunyange zvazvo chisarudzo chokupedzisira chinogadzirwa nachiremba, zvichienderana nehuwandu hwemapundu emapuranga pasi. Nokuda kweizvi, kunyange kune chirongwa chekurapa chaiyo - a perineometer. Izwi rekushandisa iyi rinowanikwa mukati memudzimai, uye nechisimba chekusimbiswa kwemakumbo emudzimai chiremba anogona kuwana mhedziso yakakwana yakakwana pamusoro pezvinodikanwa uye zvakakwana zvekuwedzera kudzidziswa.
3. Kuwedzerwa, vanachiremba vane imwe mukana wekufukidzira maitiro emudzimai - physiotherapy maitiro, umo kusvibiswa kwepedyo kunokurudzirwa nekusava nesimba kwemagetsi. Kuwedzerwa kwezvipikiso, nguva yegadziriro uye mamwe emiganhu munyaya ino anosarudzwa mumwe nomumwe, achifunga nezvemamiriro ehupenyu, hutano, unhu. Nzira yakadaro yakanaka pakuti inokubvumira kuti ureve zvakananga kumisungo iyo yakasara shure kwevamwe mukubudirira - somuenzaniso, nekuda kwezvinyanzwisisiro zvekunzwisisa kwemasumbu, izvo zvinokonzera kushandiswa kwemazuva ose kwete mapoka emasumbu.
4. Mushure mekusvibiswa kwepedyo kwakanyatsodzidziswa kukwana, uye kutonga kwavo hakuzokonzeri matambudziko, tinogona kuenderera kune imwe nzvimbo inotevera - kushandiswa-kudzidzira maitiro. Pavari zvinotofanira kuderedza zvishoma (sekuda defecation) uye kuedza kurongedza kushanda pasi, kushandura kudzvinyirira kwakadaro nekodzero yakazadzikiswa. Mukuwedzera, kuwedzera kune kukanganisa mukati memadzimai, panewo inofanira kunge yakanzwika kukanganiswa kwemuviri wepamuviri uye kusununguka kuduku kweaini sphincter. Usasundira zvakaoma zvakanyanya! Muzhinji, nevumbudginge, kushanda hakusi kuguma mukati mawo, asi nzira yehutano, iyo haifaniri kukurumidza. Zviri nani kuita zvakadzokorora zvishoma zvekushanda pane imwe yakasimba.
Again Kegel
• Mu classic gymnastics maererano naKegel, maitiro haafaniri kumanikidzika kana ejection - awa ndiwo maitiro chaiwo, kubva pakusanganiswa kwakasiyana-siyana kunosanganiswa. Semuenzaniso, kudzvinyirira hakuiti zvisinganzwisisiki, asi zvishoma nezvishoma, nekunonoka kweimwe nguva. Kutanga, zvishoma nezvishoma kuwedzera misikiti yemisumbu kusvika kune yakakwirira, zvishoma nezvishoma kuverengwa kune vatatu (zvakanakisisa kuverenga mashomanana kwete "imwe, maviri, vatatu ..." - iwe unogonawo kukurumidza - asi "makumi maviri, rimwe makumi maviri nemaviri, makumi maviri nematatu. .. "uye pakutanga chengetedza kuverenga pa stopwatch), uye zvishoma nezvishoma uzorore. Nokufamba kwenguva, kuchengetedza kunowedzera kusvika kumasekondi mashanu, mumadzimai akadzidziswa zvakanaka - kusvika kumasekonzi makumi maviri. Kana kuneta kwave kunzwika uye misungo "musateereri," vanovhara-iwe unoda kuzorora kwemashure mashomanana, ndokudzokorora basa racho: kutadza kudzvinyirira kunokonzerwa nokusadzidziswa, haufaniri kuedza "kuputsa" mhuka yako pachako, asi haufaniri kurega kudzidziswa.
♦ Mushure mokuziva maitiro nekukurumidza, unogona kuramba uchiita basa rinotevera - "yepamusoro", iyo "kusimudzira" kuwedzera zvishoma pakuedza kuoma. Pa "gorofa rokutanga" mishonga inowedzera zvishoma uye inobatwa, zvichienderana nehutano hwakanaka, kwemasekondi 2-5, zvino inotevera "kumusoro kwepamusoro pechipiri" - kuwedzerwa kudzvinyirira, kutengesa kutsva - saka zvinhu zvose "zvakakwirira" kusvika kumagumo. , mumwe munhu "anobuda" kunze kwe "goro rechina", uye mumwe munhu - kune "wechinomwe", kunyange "yepfumbamwe." Zvisinei, pano chiitiko chinokosha hachisi "kukwirira kwekusimudza," asi kubwinya kwake, kusavapo kwe "jerks" pakuderedzwa uye nguva yekubviswa pane imwe neimwe "pasi". "Kubva" kunofanirawo kuitika zvakanaka, nekunonoka pa "pasi" -kuzorora kwakanyanyisa, "kuwira", kunoratidzira kushayikwa kwemaviri.
♦ Mukuwedzera kune kuderera kunononoka kwemakumbo emadzimai, kupindira kwakakurumidza kunoshandiswawo muKegel's gymnastics, umo kukanganisa nekuzorora kunofanira kuitika nokukurumidza sezvinobvira, "kusundira." Zvakanaka, vanopedza zvidzidzo zvinokosha nevanowanzobuda-vanoziva - vanoziva kuti vane pamuviri, kunyanya munguva dzinotevera hazvikurudzirwi, asi paunenge uchigadzirira kuberekwa (uye pane mazano uye pasi pekutariswa kwechiremba - mukugadzirira kubereka mumavambo ekutanga) zvakakosha uye zvinobatsira.
♦ Kazhinji, zvinodhaka zveKegel zvinotanga nekushandiswa kwezvishoma zvinokonzera zvishoma, zvinopesana zvakafanana uye ejections 5-6 kakawanda pazuva, uye zvinokurudzirwa kusvika makumi maviri nekudzokorora. Kuoma kwakadaro kunogona kuitwa munzvimbo chero ipi zvayo uye chero kupi zvako - kunyanya padhesiki, kunyange kana uchifamba. Zviri nani kugara pasi kana kurara pasi pakufambisa kwe "elevator" - zvichava nyore kuchengetedza kufema Pamwe maitiro aunofanirwa kuedza kuedza kufema zvakanaka, pasina kunonoka uye kushungurudza, asi kubatanidza kushandiswa kwakadzika uye kunyange kufema, somuenzaniso, kufamba kunogona kunge kwakaoma .
♦ Kune rumwe rudzi rwe "gymnastics" kufema maKegel maitiro uye maitiro ayo, kunze kwekukanganiswa kwemisumbu yepasvivhesi, nzira yekufema inoshandiswawo, uye kwemaminitsi maviri kunetseka nekuzorodzwa kwemisungo yebhakina uye anal sphincter nehumwe hutachiona hwemapfupa hunochinja nokukurumidza: kubudisa mweya, nekufema, kuteverwa nemakumbo emasikirano nekuputika nekudzivirira-kubuda -kuzorora kwemadzimai emadzimai, kusuruvara kwemitsipa ye-sphincter, kufemerwa - kuzvidzora kwemasumbu ose, kuputika, kuchengetedza mweya - chiitiko chinodzokorora gt;
• Zvechokwadi, gymnastics yepedyo mumhando dzakasiyana-siyana dzekudzidzira masimba ekudzivirira uye kubereka hazvina kupera. Kune zviratidzo zvakasiyana-siyana zvakanyatsoshandiswa pakudzikama kwevakadzi, kusanganisira kusimbisa masimba emapapiro, mahudyu, mimba uye chiuno - ivo vanotorawo zvakananga mukuzvarwa kwomurume muduku mutsva. Zvisinei, dzakawanda zvezviito zvakadaro zvakagara zvichinyatsozivikanwa kune vanyori vekukurukurirana kwevakadzi, saka hazvina kuoma kuwana chimiro chakarurama, asi gymnastics yepedyo haisati yakanyanya kuvimbiswa navanachiremba vakawanda. Kunyange zvakadaro, zvakakosha kuti tibvunzurudze pamusoro pechinhu ichi - basa rekuita zvemitambo rinogona kuva risina ngozi, kunyanya mumatambudziko akaoma ekudzivirira, nengozi yekushungurudzwa kwacho kusati kwasvika.
Uye kushambadza?
Zvose zviri pamusoro apa zvinoshandiswa kuzvikoro zvakasununguka zvekutengesa muviri, izvo zvinowanzorayirwa kuti zviitwe pamwe chete nevekudzidzira gymnastics. Maonero avanochiremba panyaya iyi akaparadzaniswa kune zvakasiyana zvachose: vamwe vanokurudzira kutanga mazai ekudzivirira kuputsa (zvikurukuru kuvakadzi vanoberekera kwete kwekutanga, uye kunyanya apo kuberekwa kwekutanga kwakaoma) kubvira mavhiki ekutanga kusvika kumagumo ekudzivirira. Vamwe vanonyatsopesana nehutano hwakadaro nekuda kwehutano hwezvinetso zvakasiyana-siyana, kubva kune hutachiwana muhutachiwana kusvika kunongedza kupisa mafuta. Somugumisiro, vakadzi vakawanda vanozvisarudzira ivo pachavo. Uye kana pane dambudziko rematambudziko - zvichida haufaniri kuisa pangozi utano hwako, kunze kwekuti iwe pachako, asiwo mwana wako? Funga iwe pachako, zvisarudze iwe ungaimba sei rwiyo rukuru ...