下一次 NextTime：凯格尔与盆底肌训练 vs CoreFlow

想开始凯格尔与盆底肌训练，却不知道今天练什么？ 下一次 NextTime 是面向成年人的个人练习助手。打开就看到今日训练，跟随简短语音与震动提示，在轻柔收紧、充分放松和自然呼吸之间找到练习节奏。无需注册，练习记录保存在本机。 不是一味用力，也不必自己安排课程。先从基础觉察开始，再按自己的感受逐步练习。 【6 周渐进计划】 • 42 天结构化安排，每周包含恢复日 • 根据你的目标、当日感受和近期记录进行本地推荐 • 自动避开近期重复的课程，完成六周后进入维持模式 【每天只做一项】 打开 App 就能看到今天要做什么，无需先挑课程。也可以通过可选课程列表自由选择，并清楚查看免费与 Pro 练习。三条路线共 18 节个人练习： • 盆底基础：觉察、协调与渐进控制 • 放松恢复：呼吸、释放与全身放松 • 身体信心：减少表现压力，提升身体觉察 【自然语音与触觉反馈】 中英文语音引导、可调节语音和震动，让你无需一直盯着屏幕。“收紧、放松、休息”简短动作口令配合屏幕说明，减少长句对练习节奏的打断。 【本地优先的隐私】 • 无需注册或登录 • 训练、自评和安全记录仅保存在你的设备 • 不含广告、第三方行为分析或跨 App 跟踪 • 可选 Face ID / Touch ID 应用锁、隐蔽通知和隐私练习界面 • 可随时删除全部本地数据 【先体验，再决定】 免费版提供 3 节入门练习、今日推荐、基础记录、语音提示和隐私保护。Pro 为一次性购买，可解锁 15 节进阶练习、完整个性化计划、自定义练习、每日提醒和详细统计，无需订阅。今日推荐可能包含需要 Pro 解锁的进阶练习，你也可以选择免费入门练习。 安全说明：下一次是健康教育与日常练习工具，不进行医疗诊断，也不替代医生或治疗师。如果练习引起疼痛、出血、麻木、头晕或症状加重，请停止并咨询有资质的专业人员。

A timer and log for pelvic floor (Kegel) exercises that you can follow without looking at the screen. ■ You don't have to watch the screen A soft circle grows and shrinks with your breath, and a gentle vibration marks every squeeze and release. Close your eyes, or keep going while your hands are busy. ■ Know which muscle to use An illustrated, animated pelvic floor guide, plain-language cues like "lift as if you were stopping the flow of urine", and posture tips for sitting, standing or lying down. ■ 11 programs, from one minute to ten From a very gentle start to short, quick squeezes and a full ten-minute session. Or build your own: squeeze, hold, rest, reps and sets, all up to you. ■ See the days you kept going Calendar, streak, weekly view, and detailed statistics including total sessions and time. Up to three daily reminders. ■ No internet, no account, one-time purchase Everything stays on your device. No sign-up, no data leaving your phone, no ads. Not a subscription — one purchase unlocks everything. Two programs are included from the start. The other nine, custom program building, detailed statistics and reminders unlock with a single in-app purchase. ――― CoreFlow is an exercise timer and log. It does not provide medical advice, diagnosis or treatment. If you have symptoms or concerns, please consult a healthcare professional.