Step One: "warm" procedure
The basic principle
Hardening: from simple to complex. Therefore, you can start from the
easy and enjoyable way: hot rubdowns. Dampen a sponge, soft
towel or mitten hot water, quickly wipe the whole body.
Hot water immediately evaporates, taking with it the heat and cooling the skin. So
repeat several times. The higher the temperature of the air and water than land
the room, the more intense evaporation and cooling. Vessels such
way do "exercises": narrow and expanded, regulated
heat, and as a result - an unexpected supercooling work
a protective reflex, which prevents the occurrence of colds.
However, because of the ease and pleasantness of this procedure there
it is a risk to get carried away and quietly supercooled. therefore
first wipe hands only a few days, and then you can proceed
the whole body. The main thing - to prevent the feeling of chill. As soon as
lost a sense of comfort - it is necessary to stop the process and grind the body
hot shower and cool off - things are quite different. Standing under the hot
shower, on the contrary, reduces muscle tone. It is therefore not recommended
every day to wash with hot water - facial skin quickly loses elasticity.
What's next. The next
a nice step for lovers of "warm" quenching bath can be.
Here the main thing not to forget about time stay in the steam room office.
For the sauna is not more than 10 minutes for the steam bath - no more than five.
Beginners enough to make one go to the steam room for 4 minutes after
then take a warm shower.
Step two: the freshness of the air and water
In the fall, when it
the heating season, the ideal place for hardening will
your apartment. Just open the window wide open, let fall fresh
(Which eventually will become the winter) and wait
the thermometer drops to 20 degrees. Then close the window
(To avoid any drafts) and quickly undress - to start
better to the waist. You can lie, sit or something to do, the main
- Again experience a sense of comfort. If the skin turns pink, it becomes
warmer, it means to develop resistance to colds. However,
stay too long in this form is initially not more than 15 minutes. AND
only gradually increase the duration to two air baths
hours, and the room temperature decrease (up to 15 degrees).
The appearance of "goose skin" - a signal to the dressing.
the street is damp, drizzling rain and the air in the room is very humid,
reduce by one third the procedure. "Rainy" air bath
It cools the skin much more intense, and it can knock you out of the schedule
hardening and cause the common cold.
Once accustomed to enjoy scheduled air
baths, it is logical to go to water - for example, sponging with cool water.
First, wipe the upper part of the body with a wet sponge and rub it dry
towel. Then do the same with the bottom. Hands - from
palms, then the neck, chest and back, and then from the toes - up to
belt. Use cool water (20-24 degrees), every day
lowering its temperature by one degree. The duration of the entire procedure -
Step Three: Time of contrasts
contrast shower should be with warm water, the temperature of which
corresponds to body temperature, then just subtract the hot water to
jet became cooler. After standing for 10 seconds, so, again, switch valve
the warm water. Time pouring hot water is not limited.
Check douche need to cool water, then
you must rub the body dry with a towel. After every two days
lower the temperature of cold water 1-2 degrees, bringing it to
the minimum that will not deliver the body to discomfort.
Gradually increase the time of reception of a cold shower from 10 seconds to 2
minutes and the total duration of the procedure - from 5 minutes to half an hour.
newcomers inspired example of friends immediately begin to pour the
hot, then ice water, waiting for the "explosion of immunity." Probability
ill - 90 percent.
Once your body gets used to the regular contrasting soul,
You can easily go to the cold. The procedure was the same: a gradual decrease
water temperature and increasing residence time under the jet. So,
the duration of a cold shower you can gradually increase to 20
seconds to 5 minutes.
Step Four: cold culmination
you have already mentally prepared to fall in love really cold water, but not
passed the stage of a contrast shower, take the time to dive into the hole.
Inconsistency can lead to colds. First try
wash in cold water, while tempering the throat - rinse it in
morning with water, lowering the temperature. If there is no discomfort,
Take care of your feet: every day before going to sleep for a minute immerse your feet in a basin
with water. Start with 25 degrees, and then gradually increase the time and
lower the temperature. When the leg can remain in cold water
tap water for 10 minutes, and on the back will not run any goose, you
ready for pouring. The first time water must be neither cold or
the more ice. As always, start with a warm (quite suitable
30-degree) - pour into a bowl and quickly tilt on his head.
Daily turn down the temperature a degree.
And now remains
only make the last step to perfection - learn to accept
cold baths. It does not matter if all the previous steps have been done
you right. Proceed in the same way as always: daily
lower the water temperature by 1 degree. Stop should be on
"Mark", for which the discomfort zone begins.
Bath can not replace completely hot. It strengthens the immune
system of the body, but the body clean from dirt and bacteria are not able to.
Having mastered the technique of receiving a cold bath, can be safely deleted
Foot hardening, wiping, pouring, and other procedures that have been
only a prelude, and do winter swimming. If you want.