Bài tập kegel
LỢI ÍCH VÀ HƯỚNG DẪN CHI TIẾT BÀI TẬP KEGEL
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LỢI ÍCH VÀ HƯỚNG DẪN CHI TIẾT BÀI TẬP KEGEL
Chắc hẳn bạn đã từng có dịp nghe nói về bài tập Kegel. Được giới thiệu lần đầu tiên trên thế giới bởi Tiến sĩ Arnold Kegel vào năm 1948, bài tập Kegel chú trọng vào việc tập luyện vùng cơ kéo dài từ xương mu đến xương cụt ( gọi tắt là PC – pubococcygeus muscle ) với nhiều tác dụng tuyệt vời cả về sức khỏe và tình dục.
TÁC DỤNG CỦA BÀI TẬP KEGEL
1. PHỤ NỮ MANG THAI
Những yếu tố như thai nghén, sinh đẻ, tuổi tác, quá cân và thành bụng có vết mổ (ví dụ mổ lấy thai) thường làm yếu các cơ vùng tiểu khung (có thể ước lượng sức co bóp của âm đạo bằng tay hay bằng dụng cụ). Bài tập Kegel có tác dụng tốt để hồi phục sức mạnh cho cơ sàn chậu trong những trường hợp nêu trên và chuẩn bị sàn chậu thích hợp với những thay đổi sinh lý ở giai đoạn muộn của thai nghén và sinh đẻ theo đường âm đạo.
2. ĐIỀU TRỊ BỆNH SA THÀNH ÂM ĐẠO VÀ PHÒNG NGỪA SA TỬ CUNG
Tác dụng này đã được một nghiên cứu chứng minh và kết luận “luyện tập nhóm cơ sàn chậu có thể giảm được mức độ nghiêm trọng của sa âm đạo – tử cung”.
3. CHỨNG SÓN TIỂU Ở CẢ NAM VÀ NỮ
Hậu quả của cơ sàn chậu yếu có thể gây mất kiểm soát về tiết niệu (són tiểu) hay mất kiểm soát về đường ruột (són phân) và tăng cường sức mạnh cho những cơ này tỏ ra là liệu pháp hàng đầu đối với những phụ nữ bị buồn tiểu khẩn cấp hay són tiểu do mệt mỏi… Hiệu quả chữa trị còn có thể tốt hơn ở những phụ nữ trung niên (40-50 tuổi) chỉ bị són tiểu đơn thuần…
4. TĂNG KHOÁI CẢM TRONG QUAN HỆ TÌNH DỤC
Tăng cường sức mạnh cho sàn chậu có thể cải thiện được tình trạng cương dương. Kiểm soát được các cơ của tiểu khung còn có tác dụng tốt với chứng xuất tinh sớm. Khi thực hành bài tập Kegel, tinh hoàn bị co lên, tăng sức mạnh cho cơ bìu và cơ vòng hậu môn (vùng bị co nhiều nhất khi thực hành bài tập Kegel) vì cơ vệ-cụt bắt đầu quanh hậu môn và chạy lên tới cơ vòng bàng quang.
BẮT ĐẦU TẬP KEGEL Ở NAM GIỚI NHƯ THẾ NÀO?
Bài tập Kegel rất dễ thực hiện, đặc biệt khi bạn đã biết được các cơ cần phải chú trọng tập luyện. Một trong những cách đơn giản nhất để xác định vị trí của những cơ này là trong khi tiểu tiện. Cách thức như sau:
- Khi đang tiểu giữa chừng, cố gắng ngừng hoặc làm chậm dòng chảy của nước tiểu.
- Đừng làm căng các cơ ở mông, chân hoặc bụng, và đừng nín thở.
- Khi có thể làm chậm hoặc ngừng hẳn dòng chảy của nước tiểu, bạn đã xác định được vị trí của những cơ này.
Một số người đàn ông tìm được những cơ này bằng cách tưởng tượng họ đang cố để nén lại khi muốn xì hơi. Ép chặt các cơ này lại sẽ tạo cảm giác lực hút; đây là những cơ cần phải chú trọng khi tập kegel. Cần chú ý không gây ảnh hưởng đến các cơ khác.
HƯỚNG DẪN CHI TIẾT CÁC BÀI TẬP KEGEL:
Chương trình Private gym được xây dựng bởi các chuyên gia nam học, tiết niệu hàng đầu USA.
Private gym chương trình được thiết kế gồm 8 tuần tập luyện kegel (nhóm cơ đáy chậu) kèm dụng cụ tập luyện
Lộ trình tập luyện bài tập kegel đúng cách cho nam được chia thành 2 lộ trình.
Lộ trình 1: 4 tuần tập luyện cơ bản không có dụng cụ hỗ trợ đi kèm, bạn sẽ tập luyện nhóm cơ PC theo hướng dẫn có đĩa DVD đi kèm
Lộ trình 2: 4 tuần tập luyện nâng cao nhóm cơ PC sẽ giúp bạn cải thiện tích cực sức mạnh nhóm cơ PC.Từ đó giúp cải thiện chức năng sinh lý ở nam giới. giúp cải thiện khả năng cương cứng, việc xuất tinh sớm ở nam giới.
KHI NÀO BẠN SẼ THẤY RÕ KẾT QUẢ TỪ NHỮNG BÀI TẬP KEGEL?
Nhận thấy những kết quả rõ ràng từ bài tập Kegel cần thời gian. Nếu bạn thực hành bài tập Kegel 3 lần mỗi ngày, bạn sẽ sớm tăng.khả năng kiểm soát bọng đái tốt hơn sau từ 3 tới 6 tuần và có thể sớm hơn ở một số người.
Xem thêm: Bài tập kegel cho nữ
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