每个人都能够随时随地进行锻炼的有效运动！！！
hi，朋友们好，陪你一起学习有趣、实用的新知识，我是铠哥。今天我们要学习的是一项每个人都能够随时随地锻炼的有效运动。
笑尿了，可不只是一句玩笑话。很多人笑一下，真的会尿。
尤其是一些女性在产后或上了年纪以后，就会出现尿漏问题。
笑一下漏，咳嗽一声也漏，甚至有的站起来就漏……
同样的问题也存在在男性身上，比如小便淋漓不尽。
这种时候该怎么办？只能做手术吗？不是的……
今天来给大家介绍一种可以锻炼「盆底肌」的运动——凯格尔运动，它不仅能改善阴道松弛、大小便失禁，还能提升啪啪能力。
这个运动最厉害的地方在于：男女老少随时随地都能做，坚持就有惊喜哦。
凯格尔运动，由美国阿诺·凯格尔医生于1948年公布。
这项运动的作用在于通过运动耻骨、尾骨肌群来增强骨盆底局部肌肉张力从而增强邻近器官功能的目的。耻骨的英文第一个字母是P，尾骨的英文第一个字母是C，所以凯格尔运动又称PC肌运动，我们平时说的提肛运动也属于PC肌运动。
女性锻炼PC肌的好处
女性经常锻炼 PC 肌，可以更好地支撑子宫、附件、膀胱、小肠以及直肠等盆腔器官。
坚持用正确的方法锻炼 PC 肌，大小便失禁、阴道松弛等问题都会明显改善。
如果在怀孕生产前就开始锻炼，还能最大程度地预防这些问题。
男性锻炼 PC 肌的好处
男性当然也有 PC 肌，支撑着膀胱、直肠等重要的器官。
男性锻炼 PC 肌，可以改善小便淋漓，对小便失禁也有帮助，而且还可以改善提升性能力。
我们不必去记忆pc肌的具体位置，我们只要知道怎样锻炼PC肌就可以了。有些朋友因为对具体方法不得要领，做了一段时间也看不到效果。
很多运动都有视频教程，但是pc肌运动是一个「不动声色」的运动，所以这里真的给不了视频。
那到底怎么锻炼，准确定位 PC 肌呢？五个字：用心去感受，下面是重点，重点的事情说一遍就可以了。
小便的过程中，如果你尝试中断排尿，这时候在用力收缩的肌肉就是 PC 肌。
当然在你做收缩肛门的动作时，也能感受到 PC 肌的存在。
好了，体会到那种感觉以后，就可以开始发力收缩PC肌了！不过要注意……
你要用力收缩的是 PC 肌。
不要同时收缩腹部！
不要同时收缩大腿！
不要同时收缩臀部！
同时也不要憋气！
坚持重复错误的动作，不会有什么效果。调整呼吸和收缩肌肉的节奏，才能达到最好的效果。
怎么做PC肌运动？
基本节奏就是：收~缩~收~缩~收~缩~
刚开始做PC肌运动时，可以平躺在地上，尝试收缩 PC 肌 5 秒，再放松 5 秒，再收缩，再放松，熟练以后可以把收缩和放松的时间都延长到 10 秒。
每天 3～8 组，每组收缩放松 10～15 次，至少坚持 8 周以上，就可能带来明显的变化。
在哪里运动？
正因为PC肌运动是「不动声色」的，所以随时随地都可以做。但作为初学者，平躺着比较容易找到正确的用力方式。
等你越来越熟练的时候，不管是坐在办公桌前，还是躺在家里的沙发上，又或者是在开一个无聊的会，或者就是在你看铠哥的这个视频的时候，都可以想做就做，悄悄地做！
锻炼多久有效果？
与其担心效果，不如每天坚持。只要动作正确，数周或数月后就能观察到明显的效果。
如果想获得长期的收益，就要一直坚持做下去。
注意：在做PC肌锻炼时最好排空大小便，避开饭前饭后1小时内的时间段。
但是，如果已经出现严重的漏尿问题，还是尽快去医院检查一下吧，单纯的锻炼可能并不能带来太多帮助。
好了，今天的视频就到这里了，休息，休息一下...
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