Ukuzivocavoca kwe-Kegel kwamadoda: indlela yokukwenza

Kubuyekeziwe Okt 21, 2026Imithombo engu-2Imizuzu engu-5 yokufundaIthimba lokuhlela le-Chordup

Kubhalwe kusukela ocwaningweni olubuyekezwe ngontanga neziqondisweni zezikhungo zezokwelapha, ezibhalwe ekugcineni. Akubuyekezwanga ngudokotela. Inqubomgomo yokuhlela

I-Kegel yamadoda kusho ukuqinisa imisipha yaphansi kwesinqe (PC), ejulile phakathi kwendlela yangemuva nesikhwama samasende, imizuzwana embalwa ngaphandle kokubamba umoya, bese ukhulula isikhathi esilinganayo. Yenza oku-8 kuya ku-10 njengesethi, kathathu ngosuku. Okubalulekile ukugcina isisu, izinqe namathanga kukhululekile.

Ikuphi imisipha yaphansi kwesinqe?

Imisipha yaphansi kwesinqe yiqembu lemisipha eselulwe njengomcamelo olengayo kusukela ethanjeni lesinqe langaphambili kuya emsileni. Isekela isinye nendlala yesinye ngezansi futhi ivale umgudu womchamo nendlela yangemuva. Kumadoda iphinde ixhumane nesisekelo somthondo, futhi ivame ukubizwa ngokuthi umsipha we-PC (pubococcygeus).

Kukhululekile

Kuqinisiwe

Ukuqinisa kuphakamisa imisipha yaphansi kwesinqe, futhi isinye nendlala yesinye kuphakama kancane.

Indlela yokuyithola

Qinisa bese uphakamisa indlela yangemuva njengokungathi ubamba umoya.
Cabanga ngokumisa umchamo phakathi nendawo (ukuzama kanye ukuze uthole umsipha kulungile, kodwa ungazijwayezi ngokumisa umchamo: isinye singase singaphumi sonke, okungakhuphula ingozi yokutheleleka).
Esibukweni, isisekelo somthondo siphakama kancane uma uqinisa.

Umhlahlandlela weziguli we-Memorial Sloan Kettering Cancer Center unikeza izeluleko ezifanayo, kanye nokuthi “ungasebenzisi imisipha yesisu, yemilenze noma yezinqe” nokuthi “ungabambi umoya”.

Isu eliyisisekelo

Qala ulele ngomhlane amadolo egobile.

Lala ngomhlane amadolo egobile futhi uvumele amahlombe nengxenye engezansi yomhlane kukhululeke.
Ngenkathi uphefumulela ngaphandle, qinisa bese udonsela phakathi indawo ezungeze indlela yangemuva nomgudu womchamo.
Qhubeka uphefumula ngokujwayelekile ngenkathi ubambile. Ungabambi umoya.
Khulula kancane ngesikhathi esilinganayo. Ukukhulula kuyingxenye yokuzivocavoca.
Phinda izikhathi eziyi-8 kuya kweziyi-10 kube isethi eyodwa. Uma usukhululekile, engeza ukuqinisa okusheshayo komzuzwana o-1.

Zama isibali-sikhathi se-Kegel samahhalaUsuqedile ukufunda? Nika umzuzu owodwa. Qinisa ukhulule izikhathi eziyi-10 ngesigqi somfanekiso onyakazayo. Akukho ukubhalisa, ayikho i-app.

Kangakanani futhi isikhathi esingakanani

Ayikho impendulo eyodwa efanele, kodwa umgomo ovamile kathathu ngosuku, imizuzu emi-2 kuya kwemi-3 isikhathi ngasinye, nsuku zonke, wandisa kancane isikhathi sokubamba emasontweni ayi-12. I-app isebenzisa umqondo ofanayo ukwenyusa izinga.

Amasonto	Isethi ngayinye (kathathu ngosuku)
1-2	Qinisa 3 s, khulula 3 s, x 10
3-6	Qinisa 6 s, khulula 6 s, x 10
7-12	Qinisa 10 s, khulula 10 s, x 8

Iningi locwaningo lalinganisa imiphumela ngemuva kwamasonto angaba ngu-12 (izinyanga ezi-3). Ukuzihlola komzuzu o-1 kuphakamisa ukuthi kufanele ukwenze kangaki. Imisipha ekhathele iyeka ukuqina kahle, ngakho beka “ngendlela efanele, nsuku zonke” ngaphambi kokuphinda okuningi. Ukukuhlanganisa ne-cardio nokuzivocavoca kwamandla kukhona ohlelweni lokuzivocavoca lwesonto.

Amaphutha avamile: ungazijwayezi ngokumisa umchamo

Ungase ubone iseluleko sokuzijwayeza ngokumisa umchamo phakathi nendawo. Ngaphandle kokuzama kanye ukuze uthole umsipha, i-Mayo Clinic iyakwala lokho: ukumisa umchamo phakathi nendawo kungavimba isinye ukuthi singaphumi sonke futhi kukhuphule ingozi yokutheleleka komgudu womchamo. Amanye amaphutha avamile:

Gcina izindawo ezimakiwe (isisu, izinqe, amathanga) zikhululekile.

Ukubamba umoya. Kukhuphula ingcindezi esiswini futhi kucindezela imisipha yaphansi kwesinqe phansi.
Ukuqinisa izinqe noma amathanga. Imisipha emikhulu ithatha umsebenzi futhi imisipha yaphansi kwesinqe ayenzi lutho.
Ukucindezela phansi. Lokho kuyinkomba ephambene nokuqinisa.
Ukukhohlwa ukukhulula. Ukubamba ngaso sonke isikhathi kungabangela ukukhathala nobuhlungu.

Imibuzo evame ukubuzwa

Ngiyithola kanjani imisipha yaphansi kwesinqe?

Yimisipha oyisebenzisayo ukubamba umoya ungaphumi: qinisa indawo ezungeze indlela yangemuva bese uyidonsela phakathi. Esibukweni, isisekelo somthondo siphakama kancane uma uqinisa. Uma isisu, izinqe namathanga kuhlala kukhululekile futhi uzwa ukudonseka phezulu eduze kwendlela yangemuva, usebenzisa imisipha efanele.

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.

Ingabe kukhona okufanele ngikugweme?

Izinto ezine: ukubamba umoya (kucindezela imisipha yaphansi kwesinqe phansi), ukuqinisa isisu noma izinqe (imisipha emikhulu ithatha umsebenzi), ukumisa umchamo phakathi nendawo kaningi njengokuzivocavoca (isinye singase singaphumi sonke), nokuqhubeka uma kubuhlungu. Uma wake wahlinzwa, buza udokotela owakuhlinza ngaphambi kokuqala.

Imithombo

Memorial Sloan Kettering Cancer Center. Pelvic Floor Muscle (Kegel) Exercises for Males. www.mskcc.org/cancer-care/patient-education/pelvic-floor-mus (kubhekwe ngo-Okthoba 2026)
Mayo Clinic. Kegel exercises for men: Understand the benefits. www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/ke (kubhekwe ngo-Okthoba 2026)