Ukwakha isakhiwo esisha esikuvumela ukuba uqeqeshe imisipha esondelene. Akudingekile ukuya ekuqeqesheni , ngoba ukuzivocavoca kulula, futhi kungenziwa ekhaya.
Yini ukuqeqeshwa kwemisipha esondelene nabesifazane ekhaya?
Okokuqala, ukuvivinya umzimba kuwusizo kwabesifazane abaye babeletha ingane, ngoba bayakwazi ukululama masinyane, futhi labo abafisa ukukhulelwa kuzobasiza ukuba balungiselele ukubeletha. Okwesibili, ukuqeqeshwa kwamasipha omzimba obuseduze kuzosiza ekuthuthukiseni izinga lokuphila ngokocansi. Imisipha eqeqeshiwe yowesifazane izokusiza ukwandisa izinga lokuzijabulisa futhi lijabulise umlingani. Okwesithathu, ukwakha kabusha kuthuthukisa ukujikeleza kwegazi kwezitho zangasese futhi kukhuthaza ukusimama kwesizinda semvelo.
Ukuvocavoca ukuqinisa imisipha ejulile
Ngokuvamile, kunezindlela eziningi zokuzivocavoca ezihlinzeka umthwalo emisipha ejulile. Okuthandwa kakhulu yizivivinyo ze- Kegel .
Ukuqeqesha imisipha ebuseduze ekhaya, ungakhetha ukuzivocavoca okunjalo:
- Zibeke emhlane wakho, bese ufaka izandla zakho kanje: enye esiswini sakho, enye isesithombeni sakho. Philisa ngokujulile futhi uphume. Bese uvula, kodwa ngesikhathi esifanayo ubambe isisu, hhayi thorax. Yenza okuphindaphinda kuka-10-15. Ngokuhamba kwesikhathi, yenzani lo msebenzi uma nimi futhi nihlezi. Le nqubo izokwenza ngcono ukujikeleza kwegazi.
- Ukuzivocavoca okulandelayo ukuqeqesha imisipha ebuseduze, okungukuthi, imisipha yezinhlanzi. Gxila kule ndawo ethile, qala ukusika futhi uphumule imisipha. Ukunquma ukuthi yimiphi imisipha okufanele ihlanjululwe, funda ukuthi ungamisa kanjani ukuchama. Ngesikhathi sokuzivocavoca ngalunye, ukwandisa ukungezwani kuze kube yilapho uzwa injabulo encane. Ngenxa yalokho, udinga ukwenza ukusika okungama-30 ku-Workout eyodwa, bese uqala ngo-5 kangcono.
- Hlala ngemuva kwakho,
ukuguqa ngamadolo bese udonsa i-sphincter - isisindo esiyindilinga esiphelela umsele wamanzi, i-vagin kanye ne-anus. Khiya isikhundla isikhashana futhi uphumule. Ngenxa yokuqeqeshwa, kufanele ufunde ukudweba i-sphincter ngaphandle kwemisipha yamathambo nesisu. Ingabe ihoxisa amaminithi angu-10. - Ukuqinisa imisipha yama-vaginal, ungenza umsebenzi onjalo: yimani ukuze imilenze ime kude namagxa, futhi amasokisi abuke ngezindlela ezihlukile. Kancipha kancane kancane ukuze amadolo akholwe ngezindlela ezahlukene. Esikhundleni esiphansi, bamba imizuzwana engu-15, bese uvuka.
Ukuzivocavoca ukunciphisa imisipha kungenziwa ngesikhathi sokulala ngokobulili, okungekho kuphela okwandisa ukusebenza kahle, kodwa futhi kunikeza injabulo.