The benefits of women's Kegel exercise, fitness can promote the body's metabolism, many people will choose this sport when losing weight, aerobic exercise is very beneficial to our health, it is said that life lies in exercise, let's share the benefits of women's Kegel exercise.
What are the benefits of Kegel sports for women? What are the characteristics of the 1 Kaigl movement?
Kaigl's exercise style is very simple and easy to learn, even people with poor understanding can easily master it through practice, so the main feature of Kegel exercise is naturally convenient and practical. As long as female friends master the' essentials' of Kaigl's exercise in life, whether sitting or standing, lying down, or even doing housework or work normally, they can exercise pelvic floor muscle contraction anytime and anywhere through their own control.
For example, when you want to go to the toilet, you can stop the urine flow by stopping the urine flow. That is to say, when you go to the toilet, wait until the urine flow is half, and then stop the urine for about 2~3 seconds by artificial control, so that the pelvic muscles can contract and strengthen, which has a certain practice effect on the muscles of urethra, anus and buttocks. Therefore, Kaigl exercise can be said to be suitable for any occasion, any time and any place.
Does Kaigl exercise have many benefits?
We know that most postpartum mothers have the problem of pelvic floor muscle relaxation. Kaigl exercise can help them contract pelvic floor muscles correctly, which is of great help to promote postpartum urethral and vaginal muscle contraction, help them restore normal urination function, and also improve vaginal relaxation and pelvic floor organ prolapse, which has a significant effect on improving husband and wife's life.
At the same time, there are no side effects and no other adverse complications caused by exercise in Kaigl. In short, novice mothers can greatly improve many embarrassing problems such as vaginal relaxation and urinary incontinence as long as they keep practicing for a long time.
The above is an introduction to Kaigl's exercises. Kegel exercise is a postpartum exercise that most novice mothers like very much at present. Through long-term effective practice, I believe they can greatly improve many adverse symptoms after delivery.
The benefits of women doing Kegel exercise 2 postpartum women will hear about such a sport, Kegel exercise. In fact, Kegel exercise, also known as pelvic exercise, was announced by Dr. arnold kegel of the United States in 1948, and was performed by repeatedly scaling some pelvic muscles (now commonly known as Kaigl muscles). Now tools have been invented to assist movement, but many tools are ineffective. Kegel exercise is often used to reduce urinary incontinence, postpartum urinary incontinence in women and premature ejaculation in men.
The purpose of Kegel exercise is to enhance muscle tension by stretching the pubic coccyx muscle of pelvic floor. Kegel exercise is a prescribed exercise for pregnant women, which is used to prepare the pelvic floor for the physiological stress during the third trimester of pregnancy and delivery.
Kegel exercise is actually very simple and convenient, and can be done almost anytime and anywhere. So what is the specific approach?
1. Stand with your hands crossed on your shoulders, your toes at 90 degrees, and the inside of your heel is as wide as your armpit. Clamp it hard. Hold for five seconds, then relax. Repeat this action more than twenty times.
2. Simple pelvic floor muscle movements can sometimes be performed, and the rule is to contract for five seconds and release for a few seconds, which can be done when walking, riding or working.
The second stage is to train yourself efficiently every day:
3. Lie flat and bend your knees.
4. Contraction of hip muscles and lifting of anus.
5, urethra, vagina, anus closed (they are supported by pelvic floor muscles at the same time), this feeling is like urgency, but it is necessary to close the urine if you can't go to the toilet.
6. Keep the pelvic floor muscles contracting for five seconds, and then slowly relax. After five to ten seconds, repeat the contraction.
7. During the whole exercise, breathe as usual and keep other parts of the body relaxed. You can touch your abdomen with your hands. If the abdomen is tight, the moving muscles are wrong.