The closer the cold approach, the more unpleasant to think about hardening. It is much easier to convince yourself that time is missing, buy vitamins and wrapped in a warm plaid, to grasp next to the battery. And in vain: you abandoned a very easy and pleasant way to health. Because the main thing in hardening is pleasure.
Content
Stage first: «warm» procedures
The basic principle
Hardening: from simple to complex. Therefore, you can start from the very
Light and pleasant way: hot wipes. Moisten a sponge, soft
towel or mitten hot water, quickly wipe the whole body.
Hot water will immediately evaporate, carrying out heat and cooling the skin. So
Repeat several times. The higher the air and water temperature than land
room, the more intense evaporation and cooling. Vessels, such
manner doing «charging»: narrow and expand, regulated
heat exchange, and as a result – With unexpected hypothermia will work
Protective reflex preventing colds.
However, it is because of the simplicity and pleasantness of this procedure
A certain risk of having to get carried away and imperceptibly. therefore
For the first few days, wipe only your hands, and then you can go
on all body. The main thing – disagree. Once
The feeling of comfort will disappear – need to stop the procedure and lose the body
Dry Towel.
note! Hot
shower and hot wipes – Things are completely different. Standing under hot
shower, on the contrary, reduces muscle tone. That is why it is not recommended
every day wash hot water – Face leather quickly loses elasticity.
What's next. Follow
pleasant step for amateurs «warm» hardening can be a bath.
Here the main thing is not to forget about the time 
stay in the foundation.
For the sauna it is no more than 10 minutes, for pair baths – Not more than five.
Novice enough to make one approach in the steam room for 4 minutes, after
what to take a warm shower.
Stage Second: Freshness, Air and Water
In the fall, when already
The heating season began, the ideal place for hardening will be
Your apartment. Just open the window. Window, let autumn freshness
(which over time will become winter) and wait until
The thermometer's column does not fall to 20 degrees. Then close the window
(so that there are no drafts) and quickly share – to start
Better to belt. You can lie, sit or do something, most importantly
– Again to experience the feeling of comfort. If the skin pose, becomes
Warm, which means that cold resistance is produced. However,
To stop in this form at first there is no more than 15 minutes. AND
only gradually increase the duration of air baths up to two
hours, and room air temperature reduce (up to 15 degrees).
Appearance «Goose skin» – Signal to dressing.
note! If
On the street, raw, heats rain and the air in the room is very wet,
Reduce by a third of the procedure. «Rainy» Air bath
cool the skin much more intense, and it can knock you out of the graphics
hardening and lead to normal cold.
What's next.
After you are accustomed to enjoy regular air
baths, logically go to water – For example, rubbing cool water.
First, wash the wet sponge the upper part of the body and scroll through it dry
Towel. Then do the same with the bottom. Arms – beginning with
palms, then neck, chest and back, and then from the fingers – up to
belt. Use cool water (20–24 degrees), every day
lowering her temperature for 1 degree. Duration of the whole procedure –
4 minutes.
Stage Three: Contrast Time
Start receiving
The contrasting shower is needed with warm water, the temperature of which
corresponds to body temperature, then slightly reduced hot water to
The jet has become cooler. Having fined so 10 seconds, switch the crane again
on warm water. Delivery time with hot water is not limited.
Finishing a contrasting shower need cool water, after which
Need to dryness to rub the body with a towel. Every two days
Lower the temperature of cold water to 1–2 degrees bringing it to
minimal that will not deliver the body of unpleasant sensations.
Gradually increase the time of receiving the cold shower from 10 seconds to 2
minutes, and the total duration of the procedure – from 5 minutes before half an hour.
note! Sometimes
newcomers inspired by an example of acquaintances begin to immediately dreamed
hot, then ice water, waiting «Immunity explosion». Probability
sick – 90 percent.
What's next.
After your body gets used to a regular contrasting soul,
You can easily go to the cold. The technique is the same: a gradual decrease
Water temperature and an increase in the time of stay under the jet. So,
The duration of the cold soul can be gradually increased from 20
seconds up to 5 minutes.
Stage Fourth: Cold Culmination
If
You are already morally ready to love the truly cold water, but not
Passed the stage of the contrasting soul, do not hurry to dive into the hole.
Inconsistency can lead to cold. First try
wash with cold water while placing the throat at the same time – His coal in
Morning water, lowering temperature. If there is no unpleasant sensation,
Get on your feet: Daily before bedtime, immerse the legs in the pelvis
with water. Start with 25 degrees, then gradually increase the time and
Lower temperature. When the legs can stay in cold water
from under the crane 10 minutes, and no goosebumps run on the back, you
Ready to douse. For the first time, water should not be chilling nor
Especially icy. As always, start with warm (quite suitable
30-degree) – Pour into the pelvis and quickly overturn yourself.
Daily lower the temperature for degrees.
And now it remains
make only the last step to perfection – Learn to accept
Cold baths. It is not scary if all previous steps have been done
You are right. Act on the same principle as always: daily
Lower water temperature by 1 degree. Starts follow
«Marker», Bender the discomfort zone begins.
note! Cold
bath can not completely replace hot. It strengthens immune
organism system, but clean the body from dirt and bacteria is not capable.
What's next.
Having mastered the method of receiving a cold bath, you can safely exclude
harrowing legs, wiping, dialing and other procedures that were
only the prelude, and juggling. If you want.
