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UhleloImisipha yaphansi kwesinqe, i-cardio namandla: ukwakha uhlelo lwesonto lwamadoda
Kubhalwe kusukela ocwaningweni olubuyekezwe ngontanga neziqondisweni zezikhungo zezokwelapha, ezibhalwe ekugcineni. Akubuyekezwanga ngudokotela. Inqubomgomo yokuhlela
Ucwaningo ngezinkinga zokuvuka komthondo nokuphuma kanye nokuzivocavoca lubheke izinto ezintathu: ukuqeqeshwa kwemisipha yaphansi kwesinqe, ukuzivocavoca kwe-aerobic nokuzivocavoca kwamandla. Ngokusekelwe emithamweni eyasetshenziswa kulolo cwaningo, umgomo wukuqeqeshwa kwemisipha yaphansi kwesinqe kathathu ngosuku, i-cardio imizuzu eyi-150 kuya kweyi-160 ngesonto nokuzivocavoca kwamandla izikhathi ezi-2 kuya kwezi-3 ngesonto. Ucwaningo luningi luncane, futhi ukuzivocavoca akuthathi indawo yokunakekelwa ngodokotela.
Izinsika ezintathu nokuthi kangakanani
Lezi zibalo zisekelwe kulokho abahlanganyeli abakwenza ocwaningweni ngalunye. Akudingeki ukwenze konke ngosuku lokuqala; sondela kukho usuka lapho ukhona manje.
Kungani kuhlanganiswa kokuthathu
Imisipha yaphansi kwesinqe izungeza isisekelo somthondo futhi ihlangene nokugcina umthondo uvukile nokuphuma. Kodwa ukuvuka ngokwakho kuncike emithanjeni yegazi, futhi i-ED ivame ukuhlobana nemithambo eqinile, ukukhuluphala ngokweqile, umfutho wegazi ophakeme nesifo sikashukela.
Ngakho ucwaningo luvele ezinhlangothini ezimbili: ukuqeqesha imisipha yaphansi kwesinqe, kanye nokuthuthukisa ukugeleza kwegazi emzimbeni wonke nesisindo ngokuzivocavoca kwe-aerobic nokwamandla. Ukuhlanganisa kokuthathu kumboza kokubili.
Okukhonjiswa ucwaningo
Ukuqeqeshwa kwemisipha yaphansi kwesinqe
Nge-ED kunocwaningo olungahleliwe lwamadoda angama-55 e-UK (Dorey nabanye, 2004); nge-PE, ucwaningo lwamasonto ayi-12 lwamadoda angama-40 e-Italy (Pastore nabanye, 2014). Izibalo nemikhawulo kukhona kulokho ukuqeqeshwa kwemisipha yaphansi kwesinqe kukwenzela amadoda.
Ukuzivocavoca kwe-aerobic
- Obani
- Amadoda ane-ED ehlobene nokungasebenzi ngokomzimba, ukukhuluphala ngokweqile, umfutho wegazi ophakeme, i-metabolic syndrome noma isifo senhliziyo
- Umthamo ophakanyisiwe
- Ukuzivocavoca kwe-aerobic okumaphakathi kuya kokunamandla ngomthamo ongenhla (imizuzu eyi-160 ngesonto)
- Isixwayiso
- Akusebenzi ku-ED enezinye izimbangela
- Amaqembu
- Ukugijima / umuthi (dapoxetine) / ukuzivocavoca okulula okungenamthelela
- Okubikiwe
- Isikhathi kuze kuphume isidoda sakhula eqenjini elagijimayo, cishe ngokulingana neqembu lomuthi
- Isixwayiso
- Ucwaningo oluncane nolwesikhashana
Ukuzivocavoca kwamandla (kanye ne-cardio)
- Obani
- Amadoda elashelwa umdlavuza wendlala yesinye (prostate)
- Indlela
- Imizuzu engama-20-30 yokuzivocavoca kwe-aerobic kanye nokuzivocavoca kwamandla oku-6-8 (ukuphinda oku-6-12 ngakunye), kathathu ngesonto
- Okubikiwe
- Ngemuva kwezinyanga ezi-6 iqembu elazivocavoca lalinamaphuzu angcono okuvuka komthondo kunokunakekelwa okujwayelekile
- Isixwayiso
- Amadoda anomdlavuza wendlala yesinye; imiphumela ingase ingasebenzi kwamanye amadoda
Ukubuyekezwa kwango-2023 kwenyuvesi yase-UK nako kwabiza ucwaningo lokuzivocavoca nge-PE (ukugijima nokuqeqeshwa kwemisipha yaphansi kwesinqe) ngokuthi luyathembisa, kodwa kwacela ucwaningo olukhulu.
Isonto eliyisibonelo
Isibonelo esisodwa esisondela emithamweni yocwaningo. Imisipha yaphansi kwesinqe kathathu ngosuku, nsuku zonke. I-cardio imizuzu engama-30 ezinsukwini ezi-5 (imizuzu eyi-150 ngesonto), nokuzivocavoca kwamandla ezinsukwini ezi-3 kulezo.
| Usuku | I-cardio | Amandla |
|---|---|---|
| Mso | imiz 30 | imiz 15-20 |
| Bil | imiz 30 | Phumula |
| Tha | imiz 30 | imiz 15-20 |
| Sin | Phumula | Phumula |
| Hla | imiz 30 | imiz 15-20 |
| Mgq | imiz 30 | Phumula |
| Son | Phumula | Phumula |
Uma kade ungazivocavoci, qala ngalokho ongaqhubeka nakho, njengemizuzu engama-20 yokuhamba ngejubane izinsuku ezi-3 kuya kwezi-4, bese wenyusa kancane kancane. Ukuzivocavoca kwamandla kungaqala ngokunyakaza kwengxenye engezansi yomzimba nomgogodla okungadingi mishini njengama-squat nama-bridge.
Amasonto ayi-12
Iningi locwaningo lalinganisa imiphumela ngemuva kwezinyanga ezi-3 kuya kwezi-6. Thatha amasonto ayi-12 njengesigaba sokuqala bese wenyusa izinga kancane kancane.
| Amasonto | Ukubamba imisipha yaphansi kwesinqe | I-cardio namandla |
|---|---|---|
| 1-2 | 3-5 s | Kusukela ezingeni lakho lamanje, hhayi kanzima kakhulu |
| 3-6 | 5-7 s | Yelula i-cardio kancane kancane |
| 7-12 | 8-10 s | Sondela emizuzwini eyi-150/isonto namandla izikhathi ezi-2-3/isonto |
Nquma ukuthi wenyuke yini ngokuthi kwakuzwakala kanjani. Uma “kulula” kuqhubeka kuvela, yenyuka kancane; uma “kunzima” kuqhubeka kuvela, yehla.
Zama isibali-sikhathi se-Kegel samahhalaZama isethi eyodwa yemisipha yaphansi kwesinqe lapha. Qinisa ukhulule izikhathi eziyi-10 ngesigqi somfanekiso onyakazayo. Akukho ukubhalisa, ayikho i-app.Imikhawulo nezixwayiso
- Ucwaningo ngalunye lwaluluncane (amashumi kuya cishe kwikhulu lamadoda) futhi lwathatha izinyanga ezi-3 kuya kwezi-6.
- Oluningi lwasebenzisa ukuzivocavoca okubhekwe ngochwepheshe; ukuziqeqesha wedwa noma nge-app kungase kunganikezi imiphumela efanayo.
- Ukuzivocavoca akukona ukwelashwa okuqinisekisiwe kwe-ED noma i-PE.
- Uma unesifo senhliziyo, umfutho wegazi ophakeme noma isifo sikashukela, noma kade ungasebenzi ngokomzimba, buza udokotela ngaphambi kokuqala. Yima uma uzwa ubuhlungu besifuba, ukuphelelwa ngumoya noma isiyezi.
- I-ED ingaba uphawu lwesifo senhliziyo noma semithambo yegazi. Bona ukuthi ubone nini udokotela.
Imibuzo evame ukubuzwa
Ingabe ukuqeqeshwa kwemisipha yaphansi kwesinqe kwanele kukodwa?
Ucwaningo nge-ED, i-PE nokuzivocavoca lwabuye lwabheka ukuzivocavoca kwe-aerobic (cishe imizuzu eyi-150 ngesonto) nokuzivocavoca kwe-aerobic kuhlanganiswe nokuzivocavoca kwamandla. Ucwaningo luningi luncane, futhi ukuzivocavoca akuthathi indawo yokunakekelwa ngodokotela. Uhlelo lwethu lokuzivocavoca lwamasonto onke luhlanganisa kokuthathu.
Kufanele ngenze ama-Kegel amangaki ngosuku?
Isiqalo esivamile yisethi eyodwa yokuqinisa oku-8 kuya ku-10, ngakunye kubanjwe imizuzwana embalwa bese kukhululwa isikhathi esilinganayo, kathathu ngosuku (isibonelo ekuseni, emini nasebusuku). Isethi eyodwa noma ezimbili ngosuku zanele ekuqaleni. Iningi locwaningo kumadoda ane-ED noma i-PE laqhubeka nokuqeqesha nsuku zonke cishe amasonto ayi-12.
Imithombo
- 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/ (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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_ (kubhekwe ngo-Okthoba 2026)