九州体育

生殖保健
凯格尔训练,你真的做对了吗?
2020-05-09 17:11     浏览:

九州体育xianjinduiyukaigeerxunlian,bushaorendouyousuolejie。keyishuozheizhongduanlianfangshizaichanhoumamazheiyiquntiliyijinghenhuole,danshinizhendezuoduilema?zenyangcainengzhengquezhangwozheizhongduanlianfangfani?jiexialaijiuzhoutiyukangfukezhuanjiadaininxuexiyixia。

何为凯格尔训练

九州体育kaigeerxunlianshi1948nianfukeyishenganuode-kaigeerboshifamingdefeishoushuzhiliaoshengzhiqisongchidelianxi。zairichangshenghuozhongjinxingkaigeeryundongdelianxikeyibangzhunifangzhigupendidewenti,baokuodaxiaobianshijin,tongshitahaikeyigaishannidexingshenghuo。

九州体育zaizuokaigeerxunlianzhiqian,zuizhongyaodeshiniyaoxianxuehuizhaodaozheixiekaigeerjirou,yejiushijiuzhoutiyusuoshuodependiji,nixuyaozuoruxiadezhunbeigongzuo。

凯格尔训练前准备

1、zhaodaopendiji

a.tongguozuzhiliudongzhongdeniaoye(zaixiaobianshituranbiezhu)laizhaodaonidependiji;

b.ruguohaishizhaobudaopendiji,keyijiangnideshouzhifangzainideyindaolibinganyazhouweidejirou,cishikeyigandaojiroujinsuohependixiangshangyidong,jiexialaifangsong,nihuiganjuedaopendizhongxinyihui;

c.shiyongshoujingzhaodaopendiji

shousuohefangsonglianxinisuorenweidenidependiji。ruguonizuodezhengque,niyinggaihuikandaonihuiyindeshousuo。

2、paikongbangguang

九州体育zaiqidongnidependijizhiqianquebaonidebangguangshikongde。zheiyidianfeichangzhongyao。fouzenizaijinxingkaigeeryundongshikenenghuiyudaotengtongheniaoyexieludewenti。

3、jinzhuanzhuyushoujinpendiji

九州体育weilequdezuijiaxunlianxiaoguo,kaigeerlianxiyinggaijinguanzhupendijirou,suoyiniyinggaifangsongqitajirou,birutunbu,datuijifubudejirou。

4、quebaozhengquehuxifangshi

zaijinxingkaigeeryundongdemeiyibulianxishi,yaoquebaohuxishunchang,bunengpingqi,shunchangdehuxihuibangzhunifangsongbingshinidependijidedaozuidazuichongfendeduanlian。

凯格尔训练的实施

1、shousuopendiji5miaozhong

ruguo5miaoduiyunilaishuotaijiu,keyixianzhishousuo2-3miao;

2、fangsongpendiji10miaozhong

九州体育jipendijirouxiuxideshijian,bimianlashang。shudao10zaikaishixiayicidezhongfulianxi。

3、lianglierxing

ruguonidependijikaishizhinengshousuo5miao,neijiuyishousuo5miao,fangsong10miao,bingzhongfulianxi10ciweiyizukaigeerlianxi。zheiduiyuyicikaigeeryundongjibenshangjiuzugoule,nimeitianyinggaizuozheizudongzuo3dao4ci,danshibuyaozaiduole。

4、jianliyicishousuopendiji10miaodemubiao

meigexingqikeyishizhezengjiashousuopendijidemiaoshu,yidannidadaoleshimiaozhong,jianchixiaqu,nikeyijixuzuoyizu。10miaoshousuo10miaoxiuxidelianxi,meitian3-4ci。

注意事项:

1、bimianbuliangzishi

ruguopingtanglianxi,yinggaizhanpingbeibu,shuangbeifangzaishentideliangce,shuangxiweiqubinglong,toubuyeyaofangping,bimianlashangbozi;

九州体育2、buyaotongguobieniaoxingshiduanlianpendiji

yaojizhu,zuzhiliudongzhongdeniaoye(xiaobianshituranbiezhu)shizhaodaonidependijideyizhongfangshi,buyinggaizongshixiaobianshijinxingkaigeerxunlian,fouzhekenenghuanshangniaoshijinxiangguandewenti;

3、yitianzhishaojinxing3-5cidekaigeerlianxi

九州体育ruguonidanxinshijiandediaoduermeiyoubanfaquwanchengdehua,bufangjiangkaigeerxunlianchengweinirichangshenghuodeyibufen,birukeyishizhezhanzailianxihuozheshizuozhelianxideng。

温馨提示:

九州体育ruguonijuedezijizuodebuzhengque,kexiangzhuanyerenyuanxunqiubangzhu。zhuanyerenyuanhuibangzhunizhengqueshibiehequfenjiroudeweizhi,congerjinxingguifanhualianxi。


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