Male Kaigl training is divided into four parts.

1. The first part includes three groups of exercises. First, quickly contract and relax the pelvic floor muscles, each time 10 second, and do three groups continuously, with an interval of 10 second for each group. Then, continue to repeat the zoom action, but each time lasts for 5 seconds, and each group is separated by 5 seconds. Finally, tighten the pelvic floor muscles for 30 seconds and do 3 groups with an interval of 30 seconds. This set of exercises should be practiced for a week every day.

2. The second training is mainly to train the sensitivity of pelvic floor muscles. First contract the pelvic floor muscles for 5 seconds, then relax, and do 10 group. Then, put them away as soon as possible, each group 10 times, and do 3 groups. Thirdly, tighten and relax irregularly, each time 10 times, and do 3 groups. Finally, tighten your muscles and stick to them for as long as possible, up to 2 minutes. This training will also last for one week. If you feel you are in control, you can do the next training.

3. In the third quarter, the pelvic floor muscles were contracted repeatedly for 30 groups, and gradually increased to 100 group. Then, tighten it as long as possible and do 30 groups, each with an interval of 30 seconds.

4. The fourth quarter is consolidation exercises. First, tighten the pelvic floor muscles for at least two minutes, then relax. There is no limit to the number of groups, but the longer you practice, the better.

Kaigl training is not limited by place and time, no matter standing or lying, the movements are very simple and easy to master.

Extended data

Introduction of pelvic floor muscles

Pelvic floor muscle, that is, pelvic floor muscle, refers to the muscle group that closes the pelvic floor. This muscle group is like a hanging net. The urethra, bladder, vagina, uterus, rectum and other organs are tightly hung by this "net" to maintain their normal positions and exercise their functions. Pelvic floor muscle is like a spring, connecting pubic bone and coccyx.

Second, the role of pelvic floor muscles

Stephanie Buller explained that the pelvic floor muscles are like a spring, connecting the pubic bone, coccyx and so on. It surrounds the opening of urethra, vagina and rectum, supports pelvic and abdominal organs, and acts synergistically on bladder, intestine and sexual function. Therefore, pelvic floor muscles are closely related to sexual function and urination function.

Third, the causes of pelvic floor muscle relaxation

Age is not the main cause of pelvic floor muscle relaxation. Infection, inflammation or trauma is the key to make the pelvic floor muscle tissue change and become more and more "loose". Women who do not exercise in time after delivery and men who have undergone prostate cancer surgery will relax the pelvic floor muscles. Obese people, people who like to lift heavy objects or stand unsteadily, will also excessively involve pelvic floor muscles to make them no longer tense and powerful.