{"id":2394,"date":"2020-05-28T10:25:56","date_gmt":"2020-05-28T10:25:56","guid":{"rendered":"https:\/\/blog.id-direct.com\/?p=2394"},"modified":"2021-10-19T13:25:16","modified_gmt":"2021-10-19T13:25:16","slug":"beckenboden-training-fuer-maenner","status":"publish","type":"post","link":"https:\/\/blog.id-direct.com\/de\/beckenboden-training-fuer-maenner\/","title":{"rendered":"Beckenbodentraining f\u00fcr M\u00e4nner"},"content":{"rendered":"\n<p class=\"has-background\" style=\"background-color:#f3f3f3\"><strong>Harninkontinenz<\/strong>&nbsp;oder&nbsp;<strong>Blasenschw\u00e4che bei M\u00e4nnern<\/strong>&nbsp;mag&nbsp;ein unangenehmes Thema sein, aber diese Krankheit tritt tats\u00e4chlich relativ h\u00e4ufig auf. Etwa 3 % bis 11 % aller M\u00e4nner leiden irgendwann in ihrem Leben an Harninkontinenz. Es ist also nichts, wof\u00fcr man sich sch\u00e4men muss.<sup>[1]<\/sup>&nbsp;In diesem Artikel werden wir Ihnen einige Einblicke zum Thema vorstellen und Ihnen Tipps geben, wie durch&nbsp;<strong>Beckenbodengymnastik f\u00fcr M\u00e4nner<\/strong>&nbsp;die&nbsp;<strong>Beckenbodenmuskulatur gest\u00e4rkt<\/strong>&nbsp;und etwaige Probleme gelindert werden k\u00f6nnen.&nbsp;<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-ist-eine-harninkontinenz\">Was ist eine Harninkontinenz?&nbsp;<\/h2>\n\n\n\n<p>Eine Harninkontinenz liegt vor, wenn Sie nicht mehr die volle Kontrolle \u00fcber Ihre&nbsp;<strong>Blase<\/strong>&nbsp;haben. Zu den Symptomen geh\u00f6ren:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Urin tritt aus, wenn Sie husten, lachen oder niesen (Stressinkontinenz)&nbsp;<\/li><li>Urin tritt aus, wenn Sie einen pl\u00f6tzlichen Harndrang versp\u00fcren (Dranginkontinenz)&nbsp;<\/li><li>Urin tritt aus, weil Sie Ihre Blase nicht vollst\u00e4ndig entleeren k\u00f6nnen (\u00dcberlaufinkontinenz)&nbsp;<\/li><li>Urin tritt st\u00e4ndig oder h\u00e4ufig aus, da Ihre Blase \u00fcberhaupt keinen Urin speichern kann (vollst\u00e4ndige Inkontinenz)<sup>[2]<\/sup>&nbsp;<\/li><\/ul>\n\n\n\n<p>Diese Symptome k\u00f6nnen recht irritierend und unangenehm sein, doch es gibt verschiedene M\u00f6glichkeiten, sie zu behandeln, einschlie\u00dflich&nbsp;<a href=\"https:\/\/blog.id-direct.com\/de\/aendern-sie-ihre-ernaehrung-um-blasenschwaeche-zu-behandeln\/\">\u00c4nderungen in der Ern\u00e4hrung<\/a>&nbsp;und verschiedene \u00dcbungen, wie das&nbsp;<strong>Kegel<\/strong>-Training.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.id-direct.com\/germanyb2c\/de\/newsletter.html?utm_source=Blog_GER&amp;utm_medium=article&amp;utm_campaign=Blog_GER&amp;utm_id=Blog_GER\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" width=\"1024\" height=\"174\" src=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE-1024x174.png\" alt=\"E-Mail-Abo-Rabatt\" class=\"wp-image-5983\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE-1024x174.png 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE-300x51.png 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE-768x131.png 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE-1170x199.png 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE-585x100.png 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_DE.png 1433w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-beckenboden-bungen-f-r-m-nner\">Beckenboden\u00fcbungen f\u00fcr M\u00e4nner&nbsp;<\/h2>\n\n\n\n<p>Diese \u00dcbungen sind einfach durchzuf\u00fchren, erfordern keine zus\u00e4tzliche Ausr\u00fcstung und k\u00f6nnen \u00fcberall diskret durchgef\u00fchrt werden. Sie tragen dazu bei, die&nbsp;<strong>m\u00e4nnliche Beckenbodenmuskulatur<\/strong>&nbsp;zu st\u00e4rken, wodurch Ihre Symptome verringert werden k\u00f6nnen.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Der erste Schritt besteht darin, Ihre Beckenbodenmuskeln zu lokalisieren. Der einfachste Weg, Ihre Beckenbodenmuskeln zu finden, ist das Urinieren. Versuchen Sie beim Urinieren, den Urinfluss anzuhalten. Die Muskeln, die beim Anhalten beansprucht werden, sind Ihre Beckenbodenmuskeln.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Sobald Sie Ihre Beckenbodenmuskeln lokalisiert haben, k\u00f6nnen Sie mit den Beckenboden\u00fcbungen beginnen.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Spannen Sie Ihre Beckenbodenmuskulatur f\u00fcr 5-7 Sekunden an.&nbsp;&nbsp;&nbsp;<\/li><li>Entspannen Sie Ihre Muskeln. Wiederholen Sie diese \u00dcbung einige Male. Sie k\u00f6nnen diese \u00dcbung bis zu zehn Mal wiederholen.<sup>[3]<\/sup>&nbsp;<\/li><\/ul>\n\n\n\n<p>Sie werden feststellen, dass Ihre Beckenbodenst\u00e4rke mit der Zeit zunimmt. Zuerst&nbsp;schaffen&nbsp;Sie vielleicht nur zwei oder drei Wiederholungen, aber mit etwas \u00dcbung sollten Sie in der Lage sein, das Training zehn Mal hintereinander zu wiederholen.&nbsp;&nbsp;<\/p>\n\n\n\n<p><em>Bevor Sie mit einem Training anfangen, empfehlen wir jedoch, dass Sie sich Informationen von Ihrem Hausarzt einholen.&nbsp;<\/em>&nbsp;<\/p>\n\n\n\n<p>Wir von&nbsp;<a href=\"https:\/\/www.id-direct.com\/germanyb2c\/de\/page\/about.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"iD (opens in a new tab)\">iD<\/a>&nbsp;m\u00f6chten Ihnen dabei helfen,<strong>&nbsp;Ihr Leben in vollen Z\u00fcgen zu genie\u00dfen<\/strong>.<strong>&nbsp;<\/strong>Klicken Sie&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.id-direct.com\/ukb2c\/en\/landing\/Men.html\" target=\"_blank\">hier<\/a>&nbsp;und entdecken Sie unser vollst\u00e4ndiges Sortiment mit&nbsp;<strong>Inkontinenzprodukten f\u00fcr Herren<\/strong>.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><sup>[1]&nbsp;<\/sup>&#8222;The Prevalence of Urinary Incontinence&#8220;,<em> Victor W Nitti,&nbsp;<\/em>2001, Source:&nbsp;https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1476070\/&nbsp;<\/p>\n\n\n\n<p><sup>[2]&nbsp;<\/sup>&#8222;Urinary Incontinence&#8220;, <em>NHS,&nbsp;<\/em>7. November 2019, Quelle:&nbsp;https:\/\/www.nhs.uk\/conditions\/urinary-incontinence\/&nbsp;<\/p>\n\n\n\n<p><sup>[3]&nbsp;&nbsp;<\/sup>&#8222;A guide to the pelvic floor muscles &#8211; men&#8220;, <em>Oxford University Hospitals NHS,&nbsp;<\/em>n.d., Source:&nbsp;https:\/\/www.ouh.nhs.uk\/patient-guide\/leaflets\/files\/11124Ppelvic.pdf&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Erfahren Sie mehr \u00fcber Beckenbodenmuskulatur von M\u00e4nnern und gezielten \u00dcbungen gegen Harninkontinenz. Mehr dazu hier.<\/p>\n","protected":false},"author":1,"featured_media":2393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[1801,1805],"tags":[],"class_list":["post-2394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mannerde","category-sport-bewegung-manner"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beckenbodentraining f\u00fcr M\u00e4nner | \u00dcbungen gegen Harninkontinenz<\/title>\n<meta name=\"description\" content=\"Erfahren Sie mehr \u00fcber Beckenbodenmuskulatur von M\u00e4nnern und gezielten \u00dcbungen gegen Harninkontinenz. 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