Yadda ake yin atisayen Kegel daidai

Wadatacce

• 6 matakai don yin shi daidai
• Menene aikin Kegel don

Atisayen Kegel wani nau'in motsa jiki ne na musamman wanda ke taimakawa wajen karfafa tsokoki na yankin ƙashin ƙugu, kasancewar suna da matukar muhimmanci don yaƙi da matsalar rashin yoyon fitsari, baya ga ƙarin zagawar jini a yankin.

Don samun sakamako, ana bukatar atisayen Kegel yau da kullun, a kalla sau 3 a rana, kuma yana da muhimmanci a san wane tsoka ake buƙata a kunna domin ƙarfafa yankin ya gudana yadda ya kamata.

Kegel motsa jiki tare da kwallon motsa jiki

6 matakai don yin shi daidai

Don yin atisayen Kegel, dole ne a bi matakai masu zuwa:

1. Bata mafitsara;
2. Gano ƙwayar ƙwayar pubococcygeal, wanda za a iya aiwatarwa ta hanyar katse rafin ɓarke, misali;
3. Sake yin kwangilar tsokar pubococcygeal bayan yin fitsari don tabbatar da cewa kun san yadda ake kamuwa da tsoka daidai;
4. Yi ƙananan ƙwayoyin cuta 10 a jere, guje wa haifar da wata tsoka;
5. Huta don 'yan lokacin;
6. Ci gaba da motsa jiki, yin aƙalla setin 10 na kwangila 10 kowace rana.

Za a iya yin atisayen Kegel a kowane matsayi, walau a zaune, a kwance ko a tsaye, har ma ana iya yin sa da taimakon ƙwallan motsa jiki. Koyaya, ya fi sauƙi a fara da kwanciya tare da lanƙwashe ƙafafunku. Duba bidiyo mai zuwa don bayanin waɗannan darussan:

Menene aikin Kegel don

Ana amfani da atisayen Kegel don yaƙar zubewar fitsari ba gaira ba dalili, ga maza da mata, saboda sautin da ƙarfafa tsokar da ake kira Pubococcygeus, wanda ke cikin ƙashin ƙugu. Kari kan haka, atisayen Kegel na taimakawa wajen inganta jin dadi a saduwa da juna, domin suna kara yaduwar jini a yankin.

A cikin mata, waɗannan atisayen suna yaƙi da farji, wanda ke faruwa yayin da mace ta kwankwadi tsokokin farjin ba da son ranta ba, suna hana shigar ta. Yayinda yake cikin maza, Kegel motsa jiki yana kuma taimakawa don magance saurin inzali da kuma magance raunin kafa.

Atisayen Kegel yana da amfani a lokacin daukar ciki, kamar yadda baya ga sarrafa fitsari da inganta saduwa, yana kuma taimakawa wajen horo kan haihuwa ta al'ada, rage ciwo da lokacin nakuda. Hakanan ku fahimci fa'idar aikin Kegel yayin daukar ciki.