With the increasing of our modern life, many of us have neglected the physical health that we need to maintain.As the old saying goes, the body is the capital of the revolution, and we need to strengthen our bodies through exercise.
隨著我們的現代化的生活節奏越來越快,我們很多人也忽視了身體的健康是需要我們去維護的。俗話說得好,身體是革命的本錢,我們需要通過鍛鍊來強健我們的身體。
Who says kegel exercises are for women only?Men are healthier when they move!
誰說凱格爾運動只能女性做?男性動動更健康!
Kegel exercises, as we are known, are so simple that people use fragmented time to complete them.Let's introduce the male Kegel exercise.
被人熟知的凱格爾運動鍛鍊起來非常簡單,人們利用碎片化時間就可以完成鍛鍊。下面我們就來介紹一下男性凱格爾運動。
Kegel exercises for men can help prevent or control urinary incontinence and possibly improve sexual performance. Here's a guide to doing Kegel exercises correctly.
凱格爾運動能夠幫助男性預防或者控制尿失禁,還可以提高性生活水平。下面的詳細介紹將教您如何正確進行凱格爾運動。
Think Kegel exercises are just for women? Think again.
凱格爾運動只是給女人做的運動?好好想想!
Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. With practice, Kegel exercises for men can be done discreetly just about anytime — whether you're relaxing on the couch or driving your car. Before you start doing Kegel exercises, find out how to locate the correct muscles and understand the proper technique.
凱格爾運動同樣能夠強壯男性盆底的肌肉,更好地支撐膀胱和腸道並可以提高男性性功能。倚在沙發裡休息或者開車的時候您都可以進行凱格爾運動。
在進行運動之前,我們需要了解正確的盆底肌位置以及掌握一些必要的運動技巧。
Benefits of Kegel exercises for men
男人會從凱格爾運動中收益。
Many factors can weaken your pelvic floor muscles, including a radical prostatectomy and conditions such as diabetes. Kegel exercises for men can help prevent, treat or delay some of the symptoms caused by weak pelvic floor muscles, such as urine leakage. You may benefit from doing Kegel exercises if you have:Urinary or fecal incontinence;Dribble following urination。
Limited research suggests that Kegel exercises for men may also benefit some men who have erectile dysfunction.
有很多因素會使男性的盆底肌肉鬆弛無力,例如:常規的前列腺切除術或者是像糖尿病一類慢性疾病的併發症都會影響盆底肌。凱格爾運動能幫助男性預防、治療或者延緩由於盆底肌功能減弱所導致的一系列症狀和體徵,比如:遺尿等。
特別是當您正被大小便失禁和滴尿所困擾,凱格爾運動將會使您擺脫困境。
少數相關研究顯示,凱格爾運動甚至可以治療部分患有勃起功能障礙的男性。
How to do Kegel exercises for men
一步步學會做運動
It takes diligence to identify your pelvic floor muscles and understand how to contract and relax them. Here are some pointers:
找到盆底肌的位置,學會如何收縮和放鬆肌肉,不斷地練習讓自己熟練掌握這一技巧。如下步驟可以幫到您:
Find the right muscles.
找到正確的肌肉位置
To make sure you know how to contract your pelvic floor muscles, tightly squeeze the muscles that help prevent you from passing gas or try to stop the flow of urine while you're using the toilet. If you look in the mirror, the base of your penis will move closer to your abdomen and your testicles will rise.
為了確保您能找到正確的盆底肌位置,在做以下動作的時候您可以感受到盆底肌的位置:
1.在您想要排氣的時候,輕輕收縮盆底肌能就能憋住---記住此時盆底肌的位置和感覺;
2.小便時,試著使用盆底肌終止尿液流出----記住此時盆底肌的位置和感覺;
3.照鏡子時,收縮盆底肌可以將陰莖向腹部移動同時睪丸也會向上提起----記住此時盆底肌的位置和感覺。
Perfect your technique.
完善運動技巧
Once you've identified your pelvic floor muscles, empty your bladder and lie down. Contract your pelvic floor muscles, hold the contraction for three seconds, then relax for three seconds. Try it a few times in a row but don't overdo it. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
一旦確認了盆底肌的正確位置,排空膀胱,平躺著,試著感受到盆底肌,用力收縮3秒然後放鬆3秒,這樣重複幾次為一組,但不要重複太多次。當您覺得盆底肌變得強壯之後,您就可以嘗試在不同的體位做練習了:坐著、站著或者邊走邊做。
Maintain your focus.
保持注意力集中
For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
在運動時最好把注意力都集中在收縮的盆底肌上,不要隨意活動腹部、大腿或者臀部的肌肉,避免屏氣。相反在整個運動過程中都應該放鬆地呼吸。
Repeat three times a day.
每天重複三次
Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as brushing your teeth.
推薦目標是每天至少做三組訓練,每組重複10次。您可以將其變成每天的例行日程,就像刷牙一樣。
Kegel exercises can also be done after you finish voiding, to get rid of the last few drops of urine or to return any feces that haven't been voided up to the rectum. You might also contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting. In addition, you might tighten your pelvic floor muscles during sexual activity to maintain an erection or delay ejaculation.
您可以在完成大小便後再進行凱格爾運動,但千萬不要同時進行。您可以在腹壓增大之前和正在增加的時候收縮盆底肌,比如噴嚏、咳嗽、大笑或舉重等情況下。另外,您也可以在性交時加強收緊盆底肌,這樣能夠保持陰莖的勃起狀態或者延遲射精。
When you're having trouble
遇到問題怎麼辦?
If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.
如果您在運動中遇到問題,千萬不要不好意思尋求幫助。醫生和其他的健康保健指導人員能夠提供給您重要的指導意見,幫助您學會如何區分和鍛鍊正確位置的肌肉。
When to expect results
鍛鍊多久才有效?
If you do your Kegel exercises regularly, you can expect to see results — such as less frequent urine leakage — within three to six weeks. Other results, such as improved erectile function, may take three months.
如果您堅持做凱格爾運動,您一定能有所收穫,一般在3-6周您就能感受到尿急、尿頻次數減少了;像勃起功能的問題也會在3個月後顯著改善。
For continued benefits, make Kegel exercises a permanent part of your daily routine.
堅持運動,成為生活的一部分,您將會得到更多的益處。