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ShiriƘasan ƙugu, aerobic da ƙarfafa tsoka: gina shirin mako ga maza
An rubuta daga binciken da ƙwararru suka duba da jagororin cibiyoyin likitanci, waɗanda aka jera a ƙarshe. Likita bai duba ba. Manufar edita
Bincike kan matsalolin tashin azzakari da fitar maniyyi da motsa jiki ya duba abubuwa uku: horon ƙasan ƙugu, motsa jiki na aerobic da ƙarfafa tsoka. Bisa adadin da aka yi amfani da shi a waɗannan binciken, manufa ita ce horon ƙasan ƙugu sau uku a rana, aerobic mintuna 150 zuwa 160 a mako da ƙarfafa tsoka sau 2 zuwa 3 a mako. Yawancin binciken ƙanana ne, kuma motsa jiki ba ya maye gurbin kulawar likita.
Ginshiƙai uku da adadinsu
Waɗannan alƙaluma sun dogara ne da abin da mahalarta suka yi a kowane bincike. Ba lallai ne ka yi duka a ranar farko ba; ka matsa zuwa gare su daga inda kake yanzu.
Dalilin haɗa duka ukun
Ƙasan ƙugu ya kewaye gindin azzakari kuma yana da hannu a riƙe tashin azzakari da fitar maniyyi. Amma tashin kansa ya dogara ne da jijiyoyin jini, kuma ED tana yawan alaƙa da taurin jijiyoyin jini, ƙiba, hawan jini da ciwon suga.
Don haka bincike ya zo ta fuskoki biyu: horar da tsokokin ƙasan ƙugu, da inganta gudanar jini a dukan jiki da nauyi ta motsa jiki na aerobic da ƙarfafa tsoka. Haɗa duka ukun yana rufe fuskokin biyu.
Abin da bincike ya nuna
Horon ƙasan ƙugu
Don ED akwai gwaji mai rukunin kwatanta na maza 55 a Birtaniya (Dorey da wasu, 2004); don PE, binciken makonni 12 na maza 40 a Italiya (Pastore da wasu, 2014). Alƙaluma da iyakoki suna cikin abin da horon ƙasan ƙugu ke yi wa maza.
Motsa jiki na aerobic
- Su waye
- Maza masu ED da ke da alaƙa da rashin motsa jiki, ƙiba, hawan jini, metabolic syndrome ko ciwon zuciya
- Adadin da aka ba da shawara
- Motsa jiki na aerobic mai matsakaicin ƙarfi zuwa mai ƙarfi a adadin da ke sama (mintuna 160 a mako)
- Gargaɗi
- Bai shafi ED mai wasu dalilai ba
- Rukunoni
- Gudu / magani (dapoxetine) / motsa jiki mai sauƙi na kwaikwayo
- Abin da aka ruwaito
- Lokacin kafin fitar maniyyi ya ƙaru a rukunin gudu, kusan daidai da rukunin magani
- Gargaɗi
- Ƙaramin gwaji na ɗan gajeren lokaci
Ƙarfafa tsoka (tare da aerobic)
- Su waye
- Mazan da aka yi musu maganin ciwon daji na prostate
- Hanya
- Mintuna 20-30 na motsa jiki na aerobic tare da motsa jikin ƙarfafa tsoka 6-8 (maimaitawa 6-12 kowanne), sau uku a mako
- Abin da aka ruwaito
- Bayan watanni 6 rukunin motsa jiki sun samu maki mafi kyau na tashin azzakari fiye da kulawa ta yau da kullum
- Gargaɗi
- Maza masu ciwon daji na prostate; sakamakon ba lallai ne ya shafi sauran maza ba
Wani nazari na 2023 daga wata jamiʼar Birtaniya ya kuma kira binciken motsa jiki kan PE (gudu da horon ƙasan ƙugu) mai kyakkyawan fata, yayin da ya nemi manyan bincike.
Misalin mako
Misali ɗaya da ke kusantar adadin binciken. Ƙasan ƙugu sau uku a rana, kowace rana. Aerobic mintuna 30 a kwanaki 5 (mintuna 150 a mako), da ƙarfafa tsoka a kwanaki 3 daga cikinsu.
| Rana | Aerobic | Ƙarfafa tsoka |
|---|---|---|
| Litinin | minti 30 | minti 15-20 |
| Talata | minti 30 | Hutu |
| Laraba | minti 30 | minti 15-20 |
| Alhamis | Hutu | Hutu |
| Jumaʼa | minti 30 | minti 15-20 |
| Asabar | minti 30 | Hutu |
| Lahadi | Hutu | Hutu |
Idan ba ka daɗe kana motsa jiki ba, fara da abin da za ka iya dorewa da shi, kamar mintuna 20 na tafiya da sauri a kwanaki 3 zuwa 4, sannan ka ƙara a hankali. Ƙarfafa tsoka na iya farawa da motsa jiki na ƙasan jiki da tsakiyar jiki marasa buƙatar kayan aiki kamar tsugunawa da motsa jiki na gada.
Makonni 12
Yawancin bincike sun auna sakamako bayan watanni 3 zuwa 6. Ɗauki makonni 12 a matsayin zango na farko ka ƙara mataki a hankali.
| Makonni | Riƙewar ƙasan ƙugu | Aerobic da ƙarfafa tsoka |
|---|---|---|
| 1-2 | daƙ 3-5 | Daga matakinka na yanzu, ba mai wuya sosai ba |
| 3-6 | daƙ 5-7 | Ƙara tsawon aerobic a hankali |
| 7-12 | daƙ 8-10 | Kusanci minti 150/mako da ƙarfafa tsoka sau 2-3/mako |
Ka yanke shawarar ƙara mataki bisa yadda zaman ya kasance. Idan “mai sauƙi” na ci gaba da fitowa, ƙara kaɗan; idan “mai wuya” na ci gaba da fitowa, rage.
Gwada agogon Kegel kyautaGwada saiti ɗaya na ƙasan ƙugu a nan. Matse ka saki sau 10 bisa tsarin hoto mai motsi. Babu rajista, babu manhaja.Iyakoki da gargaɗi
- Kowane bincike ƙarami ne (daga dozin-dozin zuwa kusan maza ɗari) kuma ya ɗauki watanni 3 zuwa 6.
- Yawancinsu sun yi amfani da motsa jiki ƙarƙashin kulawa; horo kai kaɗai ko da manhaja ba lallai ne ya ba da sakamako iri ɗaya ba.
- Motsa jiki ba tabbataccen magani ne na ED ko PE ba.
- Idan kana da ciwon zuciya, hawan jini ko ciwon suga, ko ka daɗe ba ka motsa jiki ba, tambayi likita kafin ka fara. Ka tsaya idan ka ji ciwon ƙirji, ƙarancin numfashi ko jiri.
- ED na iya zama alamar ciwon zuciya ko na jijiyoyin jini. Duba lokacin ganin likita.
Tambayoyin da ake yawan yi
Shin horon ƙasan ƙugu shi kaɗai ya isa?
Binciken kan ED, PE da motsa jiki sun kuma duba motsa jiki na aerobic (kusan mintuna 150 a mako) da motsa jiki na aerobic haɗe da motsa jikin ƙarfafa tsoka. Yawancinsu ƙananan bincike ne, kuma motsa jiki ba ya maye gurbin kulawar likita. Shirinmu na motsa jiki na mako-mako ya haɗa ukun.
Kegel nawa zan yi a rana?
Farawar da aka saba ita ce saiti ɗaya na matsewa 8 zuwa 10, kowace a riƙe na ʼyan daƙiƙoƙi sannan a saki na tsawon lokaci ɗaya, sau uku a rana (misali da safe, da rana da dare). Saiti ɗaya ko biyu a rana ya isa a farko. Yawancin binciken da aka yi a maza masu ED ko PE sun ci gaba da horo kowace rana na kusan makonni 12.
Manazarta
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (an duba a Oktoba 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (an duba a Oktoba 2026)
- Gerbild H, et al. Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sex Med. 2018;6(2):75-89. doaj.org/article/91eb296258654277ba5cb0268ced6754 (an duba a Oktoba 2026)
- Kilinc MF, et al. Impact of physical activity on patient self-reported outcomes of lifelong premature ejaculation patients: results of a prospective, randomised, sham-controlled trial. Andrologia. 2018;50(1):e12799. search.pedro.org.au/search-results/record-detail/52397 (an duba a Oktoba 2026)
- Galvão DA, et al. Exercise and psychosexual education to improve sexual function in men with prostate cancer: a randomized clinical trial. JAMA Netw Open. 2025. ascopost.com/news/march-2025/exercise-intervention-may-impro (an duba a Oktoba 2026)
- Anglia Ruskin University. Exercise could help combat premature ejaculation, study suggests (summary of a review in Trends in Urology & Men's Health, 2023). www.irishnews.com/magazine/science/2023/03/07/news/exercise_ (an duba a Oktoba 2026)