\n $\"3$ \n <\/div>

B\u00e0i t\u1eadp Kegel gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng ch\u1eadu cho nam gi\u1edbi.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp<\/b><\/em><\/p>\n

\u0110\u1ec3 b\u1eaft \u0111\u1ea7u, c\u1ea7n x\u00e1c \u0111\u1ecbnh \u0111\u00fang nh\u00f3m c\u01a1 s\u00e0n ch\u1eadu. C\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t l\u00e0 th\u1eed nh\u1ecbn ti\u1ec3u gi\u1eefa ch\u1eebng, nh\u00f3m c\u01a1 gi\u00fap d\u1eebng d\u00f2ng n\u01b0\u1edbc ti\u1ec3u ch\u00ednh l\u00e0 c\u01a1 s\u00e0n ch\u1eadu. Tuy nhi\u00ean, kh\u00f4ng n\u00ean duy tr\u00ec th\u00f3i quen nh\u1ecbn ti\u1ec3u th\u01b0\u1eddng xuy\u00ean v\u00ec s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn b\u00e0ng quang.<\/p>\n

Sau khi \u0111\u00e3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c v\u1ecb tr\u00ed, h\u00e3y th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Kegel theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n

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N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, \u0111\u1ea7u g\u1ed1i co l\u1ea1i v\u00e0 b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean m\u1eb7t \u0111\u1ea5t.<\/li>\n
Th\u1eaft ch\u1eb7t c\u01a1 s\u00e0n ch\u1eadu, n\u00e2ng cao l\u01b0ng, h\u00f4ng v\u00e0 gi\u1eef trong v\u00f2ng 3 gi\u00e2y.<\/li>\n
Th\u1ea3 l\u1ecfng c\u01a1 ho\u00e0n to\u00e0n trong 3 gi\u00e2y ti\u1ebfp theo.<\/li>\n

L\u1eb7p l\u1ea1i chu k\u1ef3 n\u00e0y kho\u1ea3ng 10 l\u1ea7n m\u1ed7i hi\u1ec7p.<\/li>\n<\/ul>\n
Khi \u0111\u00e3 quen, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n Kegel \u1edf b\u1ea5t c\u1ee9 th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y. H\u00e3y c\u1ed1 g\u1eafng th\u1ef1c hi\u1ec7n \u00edt nh\u1ea5t 3 hi\u1ec7p m\u1ed7i ng\u00e0y \u0111\u1ec3 th\u1ea5y s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t sau v\u00e0i tu\u1ea7n.<\/p>\n
\n
\n TIN LI\u00caN QUAN<\/span><\/p>\n
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$\"3$ <\/a>
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L\u1ee3i \u00edch kh\u00f4ng ng\u1edd khi nam gi\u1edbi t\u1eadp Kegel<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
2. T\u01b0 th\u1ebf Squat c\u01a1 b\u1ea3n<\/strong><\/h2>\n
Squat th\u01b0\u1eddng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 b\u00e0i t\u1eadp gi\u00fap s\u0103n ch\u1eafc v\u00f9ng m\u00f4ng v\u00e0 \u0111\u00f9i nh\u01b0ng t\u00e1c \u0111\u1ed9ng c\u1ee7a n\u00f3 \u0111\u1ed1i v\u1edbi nam gi\u1edbi c\u00f2n nhi\u1ec1u h\u01a1n th\u1ebf.<\/p>\n
T\u00e1c \u0111\u1ed9ng k\u00e9p \u0111\u1ebfn ngo\u1ea1i h\u00ecnh v\u00e0 s\u1ee9c kh\u1ecfe<\/b><\/em><\/p>\n
M\u1ed9t \u0111\u00f4i ch\u00e2n kh\u1ecfe m\u1ea1nh v\u00e0 v\u00f2ng ba s\u0103n ch\u1eafc l\u00e0 bi\u1ec3u t\u01b0\u1ee3ng c\u1ee7a s\u1ef1 nam t\u00ednh v\u00e0 s\u1ee9c m\u1ea1nh. Squat gi\u00fap gi\u1ea3i ph\u00f3ng m\u1ed9t l\u01b0\u1ee3ng l\u1edbn testosterone t\u1ef1 nhi\u00ean trong c\u01a1 th\u1ec3. \u0110\u00e2y l\u00e0 hormone quan tr\u1ecdng nh\u1ea5t quy\u1ebft \u0111\u1ecbnh v\u1ebb ngo\u00e0i c\u01a1 b\u1eafp, gi\u1ecdng n\u00f3i tr\u1ea7m \u1ea5m v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 ham mu\u1ed1n t\u00ecnh d\u1ee5c <\/a>\u1edf nam gi\u1edbi. B\u00ean c\u1ea1nh \u0111\u00f3, Squat l\u00e0m t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn v\u00f9ng x\u01b0\u01a1ng ch\u1eadu, gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng c\u01b0\u01a1ng c\u1ee9ng v\u00e0 s\u1ef1 d\u1ebbo dai trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u00e2n m\u1eadt.<\/p>\n
\n
\n $\"3$ \n <\/div>
\n
B\u00e0i t\u1eadp squat gi\u00fap s\u0103n ch\u1eafc v\u00f9ng h\u00f4ng, \u0111\u00f9i v\u00e0 t\u0103ng ham mu\u1ed1n t\u00ecnh d\u1ee5c.<\/p>\n<\/figcaption><\/figure>\n
H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch<\/b><\/em><\/p>\n
\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, b\u1ea1n c\u1ea7n ch\u00fa tr\u1ecdng v\u00e0o k\u1ef9 thu\u1eadt:<\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai, m\u0169i ch\u00e2n h\u01a1i h\u01b0\u1edbng ra ngo\u00e0i.<\/li>\n
H\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m b\u1eb1ng c\u00e1ch \u0111\u1ea9y m\u00f4ng ra sau nh\u01b0 th\u1ec3 b\u1ea1n \u0111ang ng\u1ed3i v\u00e0o m\u1ed9t chi\u1ebfc gh\u1ebf t\u00e0ng h\u00ecnh.<\/li>\n
Gi\u1eef cho l\u01b0ng th\u1eb3ng, ng\u1ef1c m\u1edf r\u1ed9ng v\u00e0 m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n
H\u1ea1 ng\u01b0\u1eddi cho \u0111\u1ebfn khi \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n, \u0111\u1ea3m b\u1ea3o \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/li>\n
D\u00f9ng l\u1ef1c g\u00f3t ch\u00e2n \u0111\u1ec3 \u0111\u1ea9y c\u01a1 th\u1ec3 tr\u1edf v\u1ec1 tr\u1ea1ng th\u00e1i \u0111\u1ee9ng th\u1eb3ng.<\/li>\n<\/ul>\n
N\u00ean th\u1ef1c hi\u1ec7n 15 – 20 l\u1ea7n cho m\u1ed7i hi\u1ec7p v\u00e0 t\u1eadp t\u1eeb 3 \u0111\u1ebfn 4 hi\u1ec7p m\u1ed7i ng\u00e0y. N\u1ebfu mu\u1ed1n t\u0103ng \u0111\u1ed9 kh\u00f3, c\u00f3 th\u1ec3 gi\u1eef t\u01b0 th\u1ebf h\u1ea1 th\u1ea5p l\u00e2u h\u01a1n m\u1ed9t ch\u00fat tr\u01b0\u1edbc khi \u0111\u1ee9ng l\u00ean.<\/p>\n
3. T\u01b0 th\u1ebf Yoga c\u00e2y c\u1ea7u (Bridge Pose)<\/strong><\/h2>\n
Yoga kh\u00f4ng ch\u1ec9 d\u00e0nh cho s\u1ef1 d\u1ebbo dai m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u00e2n b\u1eb1ng t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 t\u01b0 th\u1ebf c\u00e2y c\u1ea7u.<\/p>\n
S\u1ef1 k\u1ebft h\u1ee3p ho\u00e0n h\u1ea3o gi\u1eefa th\u1ea9m m\u1ef9 v\u00e0 c\u00f4ng n\u0103ng<\/b><\/em><\/p>\n
T\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap k\u00e9o c\u0103ng ph\u1ea7n th\u00e2n tr\u01b0\u1edbc, m\u1edf r\u1ed9ng h\u00f4ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho v\u00f9ng l\u01b0ng d\u01b0\u1edbi c\u0169ng nh\u01b0 c\u01a1 m\u00f4ng. M\u1ed9t v\u00f9ng l\u01b0ng kh\u1ecfe m\u1ea1nh gi\u00fap nam gi\u1edbi tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c c\u01a1n \u0111au m\u1ecfi sau khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh.<\/p>\n
V\u1ec1 m\u1eb7t sinh l\u00fd, t\u01b0 th\u1ebf n\u00e0y gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng \u1edf v\u00f9ng ch\u1eadu, k\u00edch th\u00edch c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng v\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u m\u1ed9t c\u00e1ch m\u1ea1nh m\u1ebd. \u0110i\u1ec1u n\u00e0y gi\u00fap nam gi\u1edbi duy tr\u00ec s\u1ef1 b\u1ec1n b\u1ec9 v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1eddi s\u1ed1ng v\u1ee3 ch\u1ed3ng.<\/p>\n
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\n $\"3$ \n <\/div>
\n
T\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap v\u00f9ng l\u01b0ng kh\u1ecfe m\u1ea1nh, tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c c\u01a1n \u0111au m\u1ecfi sau khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp<\/b><\/em><\/p>\n
\n
N\u1eb1m ng\u1eeda, hai \u0111\u1ea7u g\u1ed1i co l\u1ea1i, hai b\u00e0n ch\u00e2n \u0111\u1eb7t s\u00e1t m\u00f4ng v\u00e0 r\u1ed9ng b\u1eb1ng vai.<\/li>\n
Hai tay du\u1ed7i th\u1eb3ng d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng s\u00e0n.<\/li>\n
H\u00edt v\u00e0o, t\u1eeb t\u1eeb n\u00e2ng h\u00f4ng v\u00e0 l\u01b0ng l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t cao nh\u1ea5t c\u00f3 th\u1ec3.<\/li>\n
Gi\u1eef cho c\u1ed5 v\u00e0 vai th\u01b0 gi\u00e3n, kh\u00f4ng g\u1ed3ng c\u1ee9ng.<\/li>\n
Duy tr\u00ec t\u01b0 th\u1ebf trong kho\u1ea3ng 30 gi\u00e2y \u0111\u1ebfn 1 ph\u00fat, k\u1ebft h\u1ee3p h\u00edt th\u1edf s\u00e2u v\u00e0 \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n
Th\u1edf ra v\u00e0 t\u1eeb t\u1eeb h\u1ea1 t\u1eebng \u0111\u1ed1t s\u1ed1ng l\u01b0ng xu\u1ed1ng m\u1eb7t s\u00e0n.<\/li>\n<\/ul>\n
Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf n\u00e0y kho\u1ea3ng 5 l\u1ea7n m\u1ed7i bu\u1ed5i t\u1eadp s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 nh\u1eb9 nh\u00f5m, linh ho\u1ea1t v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
T\u01b0 th\u1ebf n\u00e0y r\u1ea5t nh\u1eb9 nh\u00e0ng v\u00e0 ph\u00f9 h\u1ee3p \u0111\u1ec3 th\u1ef1c hi\u1ec7n v\u00e0o bu\u1ed5i s\u00e1ng sau khi ng\u1ee7 d\u1eady ho\u1eb7c bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n
Nh\u1eefng l\u01b0u \u00fd \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t<\/strong><\/h2>\n
\u0110\u1ec3 3 b\u00e0i t\u1eadp tr\u00ean ph\u00e1t huy t\u1ed1i \u0111a c\u00f4ng d\u1ee5ng, nam gi\u1edbi c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. Vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n quan tr\u1ecdng h\u01a1n vi\u1ec7c t\u1eadp n\u1eb7ng nh\u01b0ng ng\u1eaft qu\u00e3ng. N\u00ean d\u00e0nh kho\u1ea3ng 20 \u0111\u1ebfn 30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y.<\/p>\n
Vi\u1ec7c r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t kh\u00f4ng ch\u1ec9 l\u00e0 \u0111\u1ec3 c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 \u0111\u1eb9p m\u00e0 c\u00f2n l\u00e0 c\u00e1ch \u0111\u1ec3 nam gi\u1edbi tr\u00e2n tr\u1ecdng v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00ednh m\u00ecnh. Nh\u1eefng b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng n\u00e0y ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a gi\u00fap b\u1ea1n duy tr\u00ec phong \u0111\u1ed9 b\u1ec1n b\u1ec9 theo th\u1eddi gian.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. H\u00e3y b\u1ed5 sung c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u k\u1ebdm, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 trong h\u1ea3i s\u1ea3n, rau xanh v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 h\u1ea1n ch\u1ebf c\u0103ng th\u1eb3ng c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 gi\u00fap l\u01b0\u1ee3ng hormone nam gi\u1edbi lu\u00f4n \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh, h\u1ed7 tr\u1ee3 \u0111\u1eafc l\u1ef1c cho vi\u1ec7c c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 ch\u1ee9c n\u0103ng sinh l\u00fd.<\/p>\n
\n $\"3$ <\/a>5 b\u00e0i t\u1eadp t\u1ea1 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho nam gi\u1edbi tu\u1ed5i 50<\/a><\/p>\n
SK\u0110S – S\u1ee9c m\u1ea1nh l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ed9t cu\u1ed9c s\u1ed1ng n\u0103ng \u0111\u1ed9ng, kh\u1ecfe m\u1ea1nh sau tu\u1ed5i 50. C\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh s\u1ebd b\u1ea3o v\u1ec7 kh\u1edbp, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 gi\u00fap c\u01a1 th\u1ec3 d\u1ebbo dai. Vi\u1ec7c t\u1eadp luy\u1ec7n v\u1edbi t\u1ea1 l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho nam gi\u1edbi tu\u1ed5i 50.<\/p>\n<\/div>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/b><\/p>\n
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R\u1ed1i lo\u1ea1n c\u01b0\u01a1ng d\u01b0\u01a1ng c\u00f3 th\u1ec3 ch\u1eefa kh\u1ecfi ho\u00e0n to\u00e0n kh\u00f4ng?<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. B\u00e0i t\u1eadp Kegel t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng t\u00ecnh d\u1ee5c B\u00e0i t\u1eadp Kegel kh\u00f4ng ch\u1ec9 d\u00e0nh ri\u00eang cho ph\u1ee5 n\u1eef m\u00e0 c\u00f2n l\u00e0 gi\u1ea3i ph\u00e1p tuy\u1ec7t v\u1eddi cho nam gi\u1edbi \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng t\u00ecnh d\u1ee5c. L\u1ee3i \u00edch \u0111\u1ed1i v\u1edbi v\u00f3c d\u00e1ng v\u00e0 sinh l\u00fd Kegel kh\u00f4ng gi\u00fap b\u1ea1n c\u00f3 c\u01a1 b\u1eafp cu\u1ed3n cu\u1ed9n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1469","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1469","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1469"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1469\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1469"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}