黎明杀机 新地图:凯格尔运动男性也能做，益处多多

By Mayo Clinic staff

Mayo Clinic 员工

Think Kegel exercises are just for women? Think again. 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.

       凯格尔运动只是给女人做的运动？好好想想！

       凯格尔运动同样能够强壮男性盆底的肌肉，更好地膀胱和肠道并可以提高男性性功能。倚在沙发里休息或者开车的时候您都可以进行凯格尔运动。些情况下都可以进行骨盆锻炼。即便是在怀孕期间也可以进行。

       首先我们要来认识一下凯格尔运动可以带给您什么益处，之后再依照手册一步步地锻炼盆底肌。

Benefits of Kegel exercises for men

凯格尔运动很重要！

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.

       有很多因素会使男性的盆底肌肉松弛无力，例如：常规的前列腺切除术或者是像糖尿病一类慢性疾病的并发症都会影响盆底肌。凯格尔运动能帮助男性预防、治疗或者延缓由于盆底肌功能减弱所导致的一系列症状和体征，比如：遗尿等。

       特别是当您正被大小便失禁和滴尿所困扰，凯格尔运动将会使您摆脱困境。

       少数相关研究显示，凯格尔运动甚至可以治疗部分患有勃起功能障碍的男性。

How to do Kegel exercises for men

一步步学会做运动

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，学会如何收缩和放松肌肉，不断地练习让自己熟练掌握这一技巧。如下步骤可以帮到您：

Find the right muscles. 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.

       找到正确的肌肉位置

       为了确保您能找到正确的盆底肌位置，在做以下动作的时候您可以感受到盆底肌的位置：

       1.在您想要矢气的时候，轻轻收缩盆底肌能就能憋住---记住此时盆底肌的位置和感觉；

       2.小便时，试着使用盆底肌中止尿液流出----记住此时盆底肌的位置和感觉；

       3.照镜子时，收缩盆底肌可以将阴茎向腹部移动同时睾丸也会向上提起----记住此时盆底肌的位置和感觉。

Perfect your technique. 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.

       完善运动技巧

       一旦确认了盆底肌的正确位置，排空膀胱，平躺着，试着感受到盆底肌，用力收缩3秒然后放松3秒，这样重复几次为一组，但不要重复太多次。当您觉得盆底肌变得强壮之后，您就可以尝试在不同的体位做练习了：坐着、站着或者边走边做。

Maintain your focus. 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.

       保持注意力集中

       在运动时最好把注意力都集中在收缩的盆底肌上，不要随意活动腹部、大腿或者臀部的肌肉，避免屏气。相反在整个运动过程中都应该放松地呼吸。

Repeat three times a day. 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.

      每天重复三次

      推荐目标是每天至少做三组训练，每组重复10次。您可以将其变成每天的例行日程，就像刷牙一样。

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后再进行凯格尔运动，但千万不要同时进行。您可以在腹压增大之前和正在增加的时候收缩盆底肌，比如喷嚏、咳嗽、大笑或举重等情况下。另外，您也可以在性交时加强收紧盆底肌，这样能够保持阴茎的勃起状态或者延迟射精。

When you're having trouble

遇到问题怎么办？

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.

       如果您在运动中遇到问题，千万不要不好意思寻求帮助。医生和其他的健康保健指导人员能够提供给您重要的指导意见，帮助您学会如何区分和锻炼正确位置的肌肉。

In some cases, biofeedback training may help. In a biofeedback session, your doctor or other health care provider inserts a small monitoring probe into your rectum. When you contract your pelvic floor muscles, you'll see a measurement on a monitor that lets you know whether you've successfully contracted the right muscles. You'll also be able to see how long you hold the contraction.

       在很多情况下，生物反馈训练更加有效。在生物反馈课程中，医生或者其他健康保健指导人员会在您的直肠内植入一个小型监控器，当您收缩盆底肌时，在监控器显示屏上会显示测量的数据，这样您会清楚地知道是否收缩了正确的肌肉群，当然您也可以看到您收缩肌肉的持续时间。

When to expect results

锻炼多久才有效?

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. For continued benefits, make Kegel exercises a permanent part of your daily routine.

       如果您坚持做凯格尔运动，您一定能有所收获，比如：一般在3-6周您就能感受到遗尿次数减少了；像勃起功能的问题也会在3个月后显著改善。

       坚持运动，成为生活的一部分，您将会得到更多的益处。