{"id":149,"date":"2023-06-02T13:57:56","date_gmt":"2023-06-02T11:57:56","guid":{"rendered":"https:\/\/multi-gyn.com\/sk\/?page_id=149"},"modified":"2023-09-20T11:47:56","modified_gmt":"2023-09-20T09:47:56","slug":"cvicenia-na-panvove-dno-ci-kegelove-cvicenia-pre-zdravu-posvu","status":"publish","type":"page","link":"https:\/\/multi-gyn.com\/sk\/posvove-zdravie\/starostlivost\/cvicenia-na-panvove-dno-ci-kegelove-cvicenia-pre-zdravu-posvu\/","title":{"rendered":"Cvi\u010denia na panvov\u00e9 dno \u010di Kegelove cviky pre zdrav\u00fa po\u0161vu"},"content":{"rendered":"\n<div class=\"wp-block-karopharma-free-text pt-large pb-large bg-center bg-cover bg-no-repeat  is-style-primary\" style=\"background-image:url()\"><div class=\"free-text-wrapper container max-w-medium text-left\">\n<h1 class=\"is-style-heading-large wp-block-heading\">Cvi\u010denia na panvov\u00e9 dno \u010di Kegelove cviky pre zdrav\u00fa po\u0161vu<\/h1>\n\n\n\n<p class=\"is-style-paragraph-preamble\">Cvi\u010denia na panvov\u00e9 dno \u010di Kegelove cviky V\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 kontrolova\u0165 a predch\u00e1dza\u0165 probl\u00e9mom s \u00fanikom mo\u010du a odstr\u00e1ni\u0165 \u010fal\u0161ie zdravotn\u00e9 probl\u00e9my spojen\u00e9 s oslaben\u00fdm svalstvom panvov\u00e9ho dna. Tu je kr\u00e1tky n\u00e1vod ako ich spr\u00e1vne cvi\u010di\u0165.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-karopharma-free-text pt-large pb-large bg-center bg-cover bg-no-repeat\" style=\"background-image:url()\"><div class=\"free-text-wrapper container max-w-medium text-left\">\n<h2 class=\"is-style-heading-h2 wp-block-heading\">\u010co s\u00fa Kegelove cviky?<\/h2>\n\n\n\n<p>Jedn\u00e1 sa o opakovan\u00e9 s\u0165ahovanie a uvo\u013e\u0148ovanie panvov\u00fdch svalov, ktor\u00e9 je d\u00f4le\u017eit\u00e9 posil\u0148ova\u0165, ke\u010f\u017ee ich \u00falohou je podpora <a href=\"https:\/\/multi-gyn.com\/sk\/posvove-zdravie\/hlavna\/anatomia-posvy\/\">maternice, mo\u010dov\u00e9ho mech\u00fara, tenk\u00e9ho \u010dreva a kone\u010dn\u00edku<\/a>. Kegelove cviky, tie\u017e zn\u00e1me ako cvi\u010denia svalstva panvov\u00e9ho dna, je mo\u017en\u00e9 cvi\u010di\u0165 kdeko\u013evek a kedyko\u013evek.<\/p>\n\n\n\n<p>Po\u010das \u017eivota \u017eeny sa vyskytuje ve\u013ea situ\u00e1ci\u00ed, ktor\u00e9 oslabuj\u00fa svaly panvov\u00e9ho dna, vr\u00e1tane tehotenstva, p\u00f4rodu, oper\u00e1ci\u00ed, starnutia, probl\u00e9mov so z\u00e1pchou, nadmern\u00fdm ka\u0161\u013eom a nadv\u00e1hou.<\/p>\n\n\n\n<p>Kegelove cviky s\u00fa prospe\u0161n\u00e9 pre v\u0161etky \u017eeny a vhodn\u00e9 s\u00fa najm\u00e4 v t\u00fdchto pr\u00edpadoch:<\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li>\u00danik mo\u010du po\u010das k\u00fdchania, smiechu \u010di ka\u0161\u013eania (stresov\u00e1 inkontinencia)<\/li><li>Pomo\u010dovanie alebo nedobrovo\u013en\u00fd \u00fanik mo\u010du (mo\u010dov\u00e1 inkontinencia)<\/li><li>\u00danik stolice (fek\u00e1lna inkontinencia)<\/li><\/ul>\n\n\n\n<p>Aby ste predi\u0161li mo\u010dovej inkontinencii, je vhodn\u00e9 cvi\u010di\u0165 Kegelove cviky po\u010das tehotenstva alebo po p\u00f4rode. Pre \u017eeny, ktor\u00e9 maj\u00fa v\u00e4\u010d\u0161\u00ed \u00fanik mo\u010du po\u010das k\u00fdchania, ka\u0161\u013eania a smiechu s\u00fa cviky menej \u00fa\u010dinn\u00e9. Rovnako tieto cviky nie s\u00fa efekt\u00edvne pre \u017eeny, ktor\u00fdm ne\u010dakane unik\u00e1 mal\u00e9 mno\u017estvo mo\u010du kv\u00f4li preplnen\u00e9mu mech\u00faru (inkontinencia z preplnenia).<\/p>\n\n\n\n<h2 class=\"is-style-heading-h2 wp-block-heading\">Ako m\u00e1m cvi\u010di\u0165 Kegelove cviky?<\/h2>\n\n\n\n<p>Ak chcete za\u010da\u0165, ria\u010fte sa t\u00fdmito radami:<\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li><strong>N\u00e1jdite spr\u00e1vne svaly<\/strong>. Aby ste sa nau\u010dili identifikova\u0165 svoje svaly panvov\u00e9ho dna, zastavte pr\u00fad mo\u010du v polovici. Ak sa V\u00e1m to podarilo, identifikovali ste tie spr\u00e1vne svaly a m\u00f4\u017eete sa ich cvi\u010deniu venova\u0165 v akejko\u013evek poz\u00edcii. Zo za\u010diatku v\u0161ak b\u00fdva najjednoduch\u0161ie precvi\u010dova\u0165 ich pole\u017eia\u010dky.<\/li><li><strong>Cvi\u010denie rob\u00ed majstra<\/strong>. Stiahnite svaly panvov\u00e9ho dna, dr\u017ete ich v tejto polohe p\u00e4\u0165 sek\u00fand a n\u00e1sledne ich na p\u00e4\u0165 sek\u00fand uvo\u013enite. Tento postup opakujte p\u00e4\u0165kr\u00e1t po sebe. Posil\u0148ujte pravidelne, aby ste dok\u00e1zali so stiahnut\u00fdmi svalmi vydr\u017ea\u0165 desa\u0165 sek\u00fand a potom ich na desa\u0165 sek\u00fand op\u00e4\u0165 uvo\u013enite.<\/li><li><strong>Osta\u0148te s\u00fastreden\u00e1<\/strong>. Pre dosiahnutie \u010do najlep\u0161\u00edch v\u00fdsledkov sa s\u00fastre\u010fte \u010disto len na svaly panvov\u00e9ho dna. D\u00e1vajte si pozor, aby ste nes\u0165ahovali bru\u0161n\u00e9 svaly, svaly vn\u00fatorn\u00fdch stehien \u010di svaly zadku. Nezadr\u017eujte dych. Pr\u00e1ve naopak, d\u00fdchajte uvo\u013enene po\u010das cel\u00e9ho cvi\u010denia.<\/li><li><strong>Opakujte trikr\u00e1t denne<\/strong>. Pok\u00faste sa cvi\u010di\u0165 aspo\u0148 trikr\u00e1t denne po dobu desa\u0165 sek\u00fand.<\/li><\/ul>\n\n\n\n<p>Nezvykajte si pou\u017e\u00edva\u0165 Kegelove cviky na spustenie a zastavenie pr\u00fadu mo\u010du. Vykon\u00e1vanie t\u00fdchto cvikov po\u010das vypr\u00e1zd\u0148ovania mo\u010dov\u00e9ho mech\u00fara vedie k ne\u00fapln\u00e9mu vypr\u00e1zd\u0148ovaniu mech\u00fara, \u010do zvy\u0161uje riziko vzniku z\u00e1palu mo\u010dov\u00fdch ciest.<\/p>\n\n\n\n<h2 class=\"is-style-heading-h2 wp-block-heading\">Kedy by som Kegelove cviky mala cvi\u010di\u0165?<\/h2>\n\n\n\n<p>Kegelove cviky m\u00f4\u017eu cvi\u010di\u0165 \u017eeny v ka\u017edom veku. M\u00f4\u017eete ich nen\u00e1padne precvi\u010dova\u0165 hocikedy, \u010di u\u017e sed\u00edte za stolom, alebo relaxujete na gau\u010di. Vytvorte si z nich ka\u017edodenn\u00fd zvyk a sna\u017ete sa ich opakova\u0165 trikr\u00e1t denne.<\/p>\n\n\n\n<h2 class=\"is-style-heading-h2 wp-block-heading\">Nebojte sa po\u017eiada\u0165 o pomoc<\/h2>\n\n\n\n<p>Ak V\u00e1m tieto cviky robia probl\u00e9m, nehanbite sa po\u017eiada\u0165 o pomoc. Izolovanie spr\u00e1vnych svalov nie je spo\u010diatku jednoduch\u00e9, ale \u010doskoro sa do toho dostanete. V\u00e1\u0161 gynekol\u00f3g, alebo in\u00fd zdravotn\u00fd poradca, V\u00e1m m\u00f4\u017ee da\u0165 u\u017eito\u010dn\u00e9 rady, ktor\u00e9 V\u00e1m pom\u00f4\u017eu, aby ste sa tieto cviky nau\u010dili.<\/p>\n\n\n\n<h2 class=\"is-style-heading-h2 wp-block-heading\">Ak\u00e9 v\u00fdsledky m\u00f4\u017eem o\u010dak\u00e1va\u0165?<\/h2>\n\n\n\n<p>Ak sa Kegelov\u00fdm cvikom budete venova\u0165 pravidelne, u\u017e po p\u00e1r mesiacoch m\u00f4\u017eete o\u010dak\u00e1va\u0165 menej \u010dast\u00fd \u00fanik mo\u010du. Mnoho \u017eien zaznamenalo aj in\u00e9 pozit\u00edvne vplyvy tohto cvi\u010denia, vr\u00e1tane spevnenia spodn\u00e9ho svalstva brucha, zlep\u0161enia po\u0161vov\u00e9ho zdravia a zv\u00fd\u0161en\u00e9ho pote\u0161enia zo sexu. Vytvorte si z Kegelov\u00fdch cvikov ka\u017edodenn\u00fa rutinu a pokra\u010dujte v dosahovan\u00ed lep\u0161\u00edch v\u00fdsledkov.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":61,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"from-article-database":[],"class_list":["post-149","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cvi\u010denia na panvov\u00e9 dno \u010di Kegelove cviky pre zdrav\u00fa po\u0161vu - Multi-Gyn<\/title>\n<meta name=\"description\" content=\"Cvi\u010denia na panvov\u00e9 dno \u010di Kegelove cviky V\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 kontrolova\u0165 a predch\u00e1dza\u0165 probl\u00e9mom s \u00fanikom mo\u010du a odstr\u00e1ni\u0165 \u010fal\u0161ie zdravotn\u00e9 probl\u00e9my spojen\u00e9 s oslaben\u00fdm svalstvom panvov\u00e9ho dna.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/multi-gyn.com\/sk\/posvove-zdravie\/starostlivost\/cvicenia-na-panvove-dno-ci-kegelove-cvicenia-pre-zdravu-posvu\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cvi\u010denia na panvov\u00e9 dno \u010di Kegelove cviky pre zdrav\u00fa po\u0161vu - 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