How to start pouring cold water in the bathroom. Douche rules in winter. Pouring cold water for weight loss

Even small children know that water is the main and vital source for existence. Only the information that a person is 80% water is enough to eliminate all doubts about the benefits of this "life-giving liquid".

For a healthy existence of the body, in addition to taking water inside, hardening can be carried out by pouring water in the morning. It is very important to carry out this manipulation with the mind, otherwise the chance of doing harm will outweigh the usefulness of the procedure.

Dousing as a method of healing came from our predecessors. Ancient healers were well aware of magical properties water and often practiced similar treatment.

Pouring water is very beneficial for the body.

Almost every day, stunning ideas come to a person’s head, which, for a number of reasons (even rather excuses), remain just ideas.

How to overcome laziness and find an incentive for yourself to start dousing?

Here's a couple psychological tricks that can turn thoughts into actions:

• Purchase a tempering container for yourself (a bucket is most convenient). Buy the copy that makes you want to go and finally do it. Let all the people living with you be forbidden to use this bucket, and maybe you even infect them with your example!
• Let everyone around you know about your decision. Tell your friends, colleagues, relatives that here, with tomorrow, well, or soon (the sooner the better, because enthusiasm is such a thing ...) your program for improving the body starts. Paint them colorfully positive consequences process, and you will see, then it will become simply inconvenient not to fulfill the promise given not only to yourself, but also to your close circle.

Types of cold water dousing

Pouring cold water helps improve immunity

There are two ways to start the process.

Gradual pouring

This technique involves pouring water immediately at a low temperature, but in small portions. Need to start with lower parts body.

During the first week, only the feet should be poured, the next - the knees, then - the pouring to the thighs, the fourth week - to the waist, and finally the full pouring of the whole body.

Method of gradual decrease in water temperature

The name of this method speaks for itself, in fact, it is based on a gradual decrease in the degree of water temperature, the number of which should eventually reach 10-15 ° C. This type of hardening is great for babies, but it also causes mothers to worry that the baby will become cold and sick. But if you approach the process with skill, the probability of a cold is close to zero.

There is a wide variety of pouring methods with certain techniques, but each of them is aimed at achieving primary goals:

• improving immunity,
• performance improvement,
• receiving a charge of vivacity and vitality.

So, here are some pouring techniques:

1. Dipping in cold water. A person who opted for this method takes a bath with cold water and completely immerses himself in it for 3 seconds.
2. Contrasting overlay. The method, according to the technique, is similar to the first one, but only pouring is carried out from the container, which contributes to the enhanced effect of the procedure. This method is considered a little more rigid.
3. Cold and hot shower. This method is considered the most loyal, its meaning is to improve blood circulation due to skin tone. It is necessary to carry out dousing with water with a temperature difference of about 15 degrees. First douche with warm water, then cold.
4. Winter swimming. Represents immersion in ice water.

Careful! This option is not suitable for a beginner.

For an unprepared person, it is better to start with more soft method and for some time to systematically observe the execution, thereby preparing the body for a strong temperature shock.

Common rules for pouring

On the initial stage recovery, you can ask for help from loved ones

To avoid unpleasant consequences, everyone who plans to improve their body and improve well-being with the help of douches must follow a number of simple rules:

• In order to avoid cold manifestations, the temperature of the room in which you will go after the procedure should be at least 19-20 degrees. Be sure to check that there are no drafts in the room.
• Ask for help from loved ones at the initial stage of recovery. Let one of your relatives douse you during the first procedures. It will be easier for you, and there will be someone nearby who can observe your general well-being.
• If you have already reached a respectable age, do not ignore your feelings, listen carefully to the signals of the body and do not pour water below 15 degrees.
• You can pour over at any time of the day, but for an invigorating charge and a great working mood, do it along with your usual morning routines. After a month, you will get so used to it that it will become as elementary as brushing your teeth.
• Set yourself up for a positive outlook. Nothing useful will come of it if you perform an action through “I can’t”. Think about something pleasant, tune in to a positive wave, then success will definitely visit you.
• Dousing should not be a second, try to slowly pour water on yourself so that it has time to affect all parts of the body.
• At the end of the procedure, rub the body with a bath towel to avoid severe freezing.

Secrets of the positive effects of pouring cold water

Many people know that pouring is useful, that the likelihood of getting sick is reduced to a minimum, but not everyone thinks why this happens and what is the secret principle of cold water.

The main feature is to stimulate the work of thermal receptors skin. In an instant, the body temperature reaches a 40-degree value and in the same way instantly returns to normal. Just when this happens, an impressive number of harmful bacteria die inside the body.

Irrigation benefits:

1. Stimulation of the gland responsible for the functionality of the human internal organs (hypothalamus);
2. The involvement of all active biological points of the body (they try to achieve the same effect with acupuncture);
3. Improving blood circulation and flushing out toxins and toxins;
4. Due to the rapid constriction and expansion of blood vessels, the blood enriches the vital important organs fresh portion of oxygen;
5. Rejuvenation of the body by dousing does not require practically any financial investments and is very effective, because it is not in vain great amount modern people, as well as our ancestors used this method of strengthening the body;
6. Activation of the metabolic processes and, as a result, accelerated combustion fat and weight loss;
7. Reduce puffiness and varicose veins due to the tone of the veins and active blood circulation (if there is such a problem, then it should be poured from top to bottom).

Contraindications

Pouring cold water with hypertension is prohibited

Despite the fact that pouring is extremely useful, it has a number of contraindications:

• You can not stay in the water for too long, otherwise there is a risk of hypothermia, illness colds;
• For diseases nervous system consultation with the attending physician is mandatory, it is also important to carefully douse the spinal area;
• During pregnancy, it would be optimal to refrain from dousing, but if future mom wants to continue nevertheless, it is better to pour only the legs, at a temperature not lower than 18 degrees;
• The period of exacerbation of chronic diseases;
• Presence on the skin purulent formations or wounds;
• During the period of a cold or flu, you can’t pour yourself over, because apart from aggravating the disease, nothing will come of it;
• It is impossible to deviate from the technique for performing the selected type of hardening;
• Cardiovascular diseases;
• Postponed heart attack or stroke;
• oncological diseases;
• thrombophlebitis;
• Tuberculosis in an open form;
• Poor blood supply to the brain;

Features of hardening of the child's body

Pouring water is also beneficial for child's body

Tempering a child's body, subject to a certain number of rules, carries only a positive charge. There are two types of hardening of children from 0-8 years old.

Gradual decrease in bathing water temperature

To do this, once a week, reduce the temperature by 0.5-1 degrees. The initial figure on the thermometer should be 36 degrees. By the way, pediatrician Yevgeny Komarovsky supports this type of hardening from the first days of life.

morning rubdown

This type of hardening is wiping with a towel soaked in water or a terry mitten. Water should be 36 degrees, followed by a drop of 1 degree every five days.

Pouring cold water on older children age group has a number of some features that the parents of the baby should be treated with maximum responsibility:

1. The hardening program can start only when the child feels excellent, and preferably in the warm season.
2. You can not take breaks between douches, a clear procedure must be observed.
3. Before starting, a visit to the family pediatrician is required.
4. Hardening should be a joy, the child should not feel a sense of fear, so it is worth gently explaining to the baby why everything is being done.
5. Water temperature for children under 8 years old - not lower than 20 degrees, from 8-13 years old - not lower than 16 ° C.

Douche in the bath

Bathing improves blood circulation

The miraculous effect after visiting the steam room is known to most people. In the bath, all the pores of the body open and a lot of toxins are removed through them.

Soaring with a broom enhances this result, and if you add cold water dousing, then there will be a huge effect for the body. positive effect.

The global temperature difference improves blood circulation, promotes weight loss and care " orange peel" among women. It is desirable to reduce the temperature in the pouring bucket also gradually.

Pouring on patients with osteochondrosis

In no case should patients with osteochondrosis supercool, hence the question “Is it possible to pour cold water on osteochondrosis?”

It turns out you can, you just need to know the features:

1. Dousing begins with the head, the water on the back should pass in a wide strip;
2. The ideal option is a contrast douche, since the body warms up well during the dousing process. hot water(1 minute), and then comes the turn of the cold (half a minute). The temperature difference is no more than 10 at the beginning, and 45°C/15°C at the end;
3. After dousing, you need to wipe yourself with a towel and dress warmly.

The content of the article:

If you decide to start hardening, then this should be done at a time when there are no health problems. Of course, dousing in winter is only permissible if your body is already sufficiently hardened, because otherwise you will simply get sick. Hardening the body, you can easily endure temperature changes, and you will not get sick with colds.

By performing various tempering procedures, you can accustom the body to calmly perceive any weather. Earlier in the villages, people dived directly from the bathhouse into the hole or fell into the snow. This not only reduces the risk of disease, but also prolongs life. It was in Russia that doctors developed a hardening technique, which then began to be used in the army.

Now many people lead a passive lifestyle and it can hardly be called healthy. Physicians also connect increase in incidence of the population with it. However, many people want to strengthen their immunity, but at the same time they do not know how to do it correctly. Today we will talk about the rules of hardening and pouring cold water on the street in winter.

How to prepare the body for hardening in winter?

It is quite clear that you should not immediately get under a cold shower or douse in the winter. This will only lead to the development of colds. We recommend that you first consult a doctor and find out if you can pour cold water on yourself. This is due to the fact that even with the seeming absence of health problems, dousing in winter may be contraindicated.

Moreover, with some disorders of the nervous system, high eye pressure, heart problems and other troubles, pouring even at home at room temperature is contraindicated. Cold water is an irritant that can dramatically increase the heart rate and exacerbate certain diseases.

By visiting your doctor, you will be able to find out for sure if dousing is not contraindicated for you in winter. It is necessary to start hardening at those moments when you are in calm state And you don't have to worry about stress. In addition, it should be remembered that hardening cannot be combined with bad habits. First you should give up cigarettes and alcohol, and only after that you can begin to carry out hardening procedures.

With this procedure, you should also not rush, and for starters, just dip your feet in cool water, gradually lowering its temperature, and also increasing the duration of such baths. You will quickly begin to enjoy this procedure. You can also take contrast baths by placing two baths with cold and hot water next to them.

Start washing your face first with cool water and also gradually reduce its temperature. By doing this procedure in the morning, you will get an excellent boost of energy for the whole day. Even these not tricky activities will allow you to strengthen your immunity and you will no longer be afraid of drafts. In addition, the frequency of colds will also significantly decrease. It is very important to continue to harden further, because if you pause, then you will have to start all over again.

How to do cold water douche?

When you are ready to start pouring, fill the bucket with cold water in the evening and leave it until morning. This is enough time for the water to heat up to room temperature. In the morning you should get into the bath and start pouring over your hands and feet, gradually lowering the temperature of the water. Monitor your health and reduce the water temperature by one or two degrees weekly.

How to take a contrast shower?

Thanks to the contrast shower, blood flow increases, the work of the heart muscle and blood vessels improves, immunity increases, and the metabolic rate increases. When the body is under hot water. Blood vessels expand, and when moving under a cold one, they narrow. If these processes are short-term, then the vessels are strengthened, which is good for health. In addition, the body becomes less susceptible to temperature changes, and you will stop getting sick. It is important not to be under cold water long time because the body can become cold.

Benefits of dousing outside in winter

Hardening contributes to the normalization of metabolism, and this, in turn, leads to the utilization of adipose tissues. It should also be noted that there is a decrease in the concentration of sugar in the blood, and the normalization of the balance of cholesterol. At the same time, the rate of production of hormones of happiness increases sharply and the person enjoys the procedure.

When you sufficiently harden your body, then you will not be afraid of temperature changes, a feeling of cheerfulness will appear, the nervous system will begin to work more actively, and the number of colds will drop sharply. Ask people who dived into an ice hole for the first time about their feelings. They all speak unanimously. That lightness and pleasant warmth appeared in the body, despite low temperature ambient air.

Often people are interested in whether it is possible to start hardening in poor health? The answer is very simple - not only possible, but necessary. But, as we noted above, this must be done gradually. Pouring in winter will strengthen the immune system, and health will constantly improve.

Types of hardening

1. Hardening with a cold shower. This method should be used by beginners and especially by people who are afraid of cold water. We have already talked about the rules for taking a cold and contrast shower and now we will not repeat ourselves.
2. Hardening with snow. If you walk barefoot in the snow, then you can not only harden, but also massage biologically. active points located on the feet. Before starting the procedure, you should warm up the body with exercise. Using snow hardening, you cannot stand still, but you must perform jumps or run. The duration of this procedure is a maximum of five minutes. If you feel heat in your legs, then stop the procedure. Returning to the room, massage the calf muscles and feet for about ten minutes, and then put on warm socks.
3. Hardening in the hole. There are several ways to harden in the hole, and the simplest is dipping. Start wintering at an air temperature of minus 10 to 12 degrees. Before starting the procedure, you should not dress very warmly so that the body does not have time to warm up very much.

You will learn more about the benefits and harms of pouring cold water on the street in winter and other ways of hardening from this story:

By nature, a person is a spoiled and lazy creature, and for all our laziness we have to pay with nothing more than our own health. On a constantly haunted cough, headache, runny nose and other unpleasant things, but meanwhile, you can very easily protect yourself from all this by forcing yourself to spend from 5 to 15 daily to strengthen your own health.

One of the most effective methods health promotion are water treatments that can harden your body, enhance your vitality, give you strength and . In addition, hardening procedures do not require any large financial investments, and are certainly cheaper than visiting gyms, fitness clubs or pharmacies. Just accustom yourself to perform simple procedures every day, and in a month you will completely forget how endless queues to the local therapist look at the local clinic.

Hardening the body with the help of dousing is a procedure, the implementation of which is feasible for everyone. Thanks to it, you can strengthen your immunity, improve your general well-being and become more energetic.

Before you start dousing with cold water, you need to get some basic knowledge. This is necessary in order not to make many mistakes, which, instead of making your health as strong as a stone, on the contrary, can lead to the most deplorable results, such as bronchitis, colds and other diseases. Having fallen ill at the very beginning of his work on improving the body, a person, as a rule, forever refuses to perform these procedures, depriving himself of the opportunity to strengthen his own with the cheapest of all possible ways. It is very important that when you start pouring, you do them correctly, without harm to your health.

How to start dousing with cold water? Let's say right away that not every person has the willpower and character sufficient to perform this procedure. It all depends on you and your determination to strengthen your body.

For those who have no experience with hardening, it is best and safest to start by rubbing your body with a washcloth mitt. This projectile can be purchased at the store, but no one forbids you to sew such a mitt yourself from an old towel, especially since this will make your hardening even cheaper.

When starting to rubdown, try to set yourself up for the fact that these sensations, which will be new to you, will turn out to be pleasant and, in addition, will give you vigor and energy. Start rubbing the body with your fingers, then actively rub the skin of the whole body, continuing to rub until you begin to feel warm. First, for wiping it is necessary to use water, the temperature of which corresponds to the temperature human body, and later, each next procedure, lower its temperature by 1-2 degrees. Keep lowering the temperature until you start wiping yourself with cold water from your tap.

Having accustomed your body to cold water with the help of rubdowns, you can begin to think about how to start dousing with cold water. This procedure, as in the case of rubbing, must also first be carried out with warm water, and in the same way the temperature of the shower water must be reduced by a couple of degrees daily. How long to continue pouring - it's up to you. Focus on your feelings: if you feel that you are starting to freeze, it's time to finish dousing. After getting out of the shower, immediately rub yourself with a dry terry towel.

It is best to start the dousing procedure from the feet, gradually rising higher and higher. Once you're done with your legs, move on to your arms. Then - on the sides, chest, shoulders and back. No need to strive to spend as much time as possible in jets of icy water. If you feel that you are starting to freeze, the procedure must be stopped immediately. Immediately after dousing, do a complex of several physical exercises.

After some time, when your body becomes sufficiently strengthened and hardened for this, the exercises can be performed without preliminary wiping, but this can only be done if there are no drafts in the room you have chosen for training.

By accustoming yourself and your body to dousing with cold water, you can increase your life expectancy, improve your health, and also teach your body to fight various diseases.

We have all heard about how useful dousing with cold water is, they say, a hardened body is able to resist colds and even almost infections. But is it really so? What is hidden behind dousing with cold water - benefit or harm?

Dousing with cold water is practiced as a wellness prophylactic, which hardens the body, making it less susceptible, primarily to colds. However, this method maintaining the body has a rather controversial reputation, because it is not suitable for everyone.

Moreover, it is not the only point of contention in this problem: there are many methods on how to temper better. For example, there are many followers of the theory of dousing with cold water according to the Ivanov system (according to it, it is necessary to harden at a water temperature below 11 ° C). Although there are also many people with negative experience in this practice. So to find out whether douche will benefit you or not, you can only after you try it on yourself.

Only healthy people can start pouring water, and there are not so many of them, because today almost every person has some kind of chronic illness. Therefore, before starting action, you should check with specialist doctors.

There are contraindications for dousing ice water:

• cardiovascular diseases;
• high or low arterial pressure(by the way, many people naively believe that dousing with cold water for hypertension can help to cope with the problem, but this is not so. best case you will not achieve anything even in a year, and at worst, harm yourself);
• SARS, influenza, colds;
• heart attacks, strokes;
• thrombophlebitis;
• ailments genitourinary system;
• increased eye pressure;
• oncological diseases;
• tuberculosis;
• epilepsy;
• diseases of the nervous system;
• the presence of lesions on the skin and skin diseases themselves;
• any chronic disease in the acute stage.

It is widely believed among the people that dousing with cold water is extremely beneficial. Practitioners of such hardening usually talk about the same thing.

1. You will feel better overall. The body seems to be rejuvenated, and all processes in it “start up” anew.
2. A charge of vivacity will give good mood. Even the very awareness that you are leading healthy lifestyle life, will saturate you with energy.
3. The metabolic process is activated.
4. The condition of the skin will improve.
5. All internal organs will work better, because due to improved blood supply nutrients and oxygen will be supplied to them in greater quantities.
6. You will be less susceptible to colds.

Of course, it is hard not to succumb to persuasion, especially when they promise rejuvenation of the body for 5-10 years and flourishing health. Hardening is really capable of providing these "bonuses", but only to an absolutely healthy person.

We are used to hearing rave reviews about dousing with cold water. But few people think that constant hypothermia of the body can greatly impair health. Many doctors claim that the boost of energy received immediately after the procedure is only a temporary phenomenon.

Many who begin to pour themselves, instead of the desired effect, fall ill the very next day. Of course, you can say that something was done wrong. But it is also possible that the immune system is simply not ready for hardening. How can it harm?

1. If you do not follow the rules and douse yourself with too cold water, you can get bronchitis or pneumonia.
2. Over time, the function of the adrenal glands worsens due to a decrease in the level of secreted hormones.
3. Blood vessels also suffer, since adrenaline, which is actively produced in a stressful situation for the body (when a tub of cold water is poured onto the body), contributes to the formation of blood clots.
4. Heart problems may begin, especially if your heart is weak.
5. An increased risk of developing breast cancer in women.
6. All hidden sores can come out.

Even if it seems that for a long time you have become accustomed to dousing with cold water and feel better, this may be only an appearance, and the consequences may not appear immediately, but after a few years.

How to douse yourself properly if you decide?

How to start pouring cold water? First of all, you must choose for yourself suitable way hardening just for you. There are 2 main options here.

• A gradual decrease in the temperature of the water during each procedure (that is, first pour cool water on yourself, the next day - a degree colder, etc., until you reach completely cold water).
• You can immediately start pouring yourself with ice water, but, of course, not completely, but partially: at first only the feet, the next day - the knees, the third - all the legs from the hip. So day by day the hardening zone will grow, and then it will be possible to completely pour over immediately.

It is better to act gradually and smoothly, so the first method seems to be more adequate. The hardening procedure should only take a few seconds. Do not use the shower for dousing. It is best to get some kind of bucket or large basin and douse yourself with cold water from it. This should be done abruptly, completely pouring out all the water, and in no case in a thin stream. Then rub it well with a towel. After the procedure, do not cool; relax on the couch, wrapped in a blanket - so the body will quickly recover from stress. You can make yourself some hot tea. Try to harden every day, but if you feel worse, stop pouring.

The body of each person is individual, so it is difficult to predict how pouring cold water will affect you specifically. If you doubt the miraculousness of this action, then it is better not to start. There are many hardening fanatics, and they will all speak with one voice about the benefits. But human health is already fragile, so think a hundred times whether it is worth experimenting with it.

Hi all! The article “Hardening with cold water for beginners” is about the most important thing for the health of each of us - the development of immunity.

1. Hardening of the body is a strengthening of the immune system

Today we will talk about how to start hardening with cold water. As soon as autumn comes and we start sneezing and coughing, many immediately rush to the pharmacy for antiviral drugs and vitamins. After all, everyone knows that the immune system of our body is responsible for resistance to colds and it must be strengthened.

It's no secret to anyone that immune system a person can be trained in the same way as muscles. You just need to pick working methodology, which include hardening with cold water. Many have heard about dousing and wiping, that the "walruses", swimming in the winter in the hole, almost do not get sick.

And a couple of years ago, a story about a Belarusian kindergarten was broadcast on television, where barefoot preschoolers were engaged in exercises in the snow. It seems that such stories should have reassured those who are afraid of catching a cold from similar procedures, however, there are no more people who want to be tempered.

In this article I want to talk about my own experience, which helped to improve health, as well as some basic techniques.

Hardening is the effect on our body alternately of cold and heat. The correct start of hardening is the same alternations, but with a slight difference in temperatures.

2. The benefits and harms of hardening

I remember how a friend recommended to her relative for the prevention of colds, to run every day in the snow or dew around the house. She was already afraid of catching a cold, but the authority of the person was so strong that she tried it and almost forgot about the sore throat.

Another friend told how, on the advice of a doctor, she began to harden her throat, eating a portion of ice cream every day - and cured chronic tonsillitis. Such examples suggested that it is worth gathering together information about how hardening is useful and how it can harm a person. But first I want to remind you what are the indications and contraindications for this.

Rule number 1 Most important:

To determine if you can be tempered with water, consult a doctor.

• - purulent chronic otitis media, acute inflammation upper respiratory tract;
• — serious illnesses of cardio-vascular system with symptoms of decompensation;
• - inflammation of the central and peripheral nervous system;
• — severe illness endocrine system (diabetes, thyrotoxicosis);
• — active tuberculosis, pneumonia bronchial asthma;
• — venereal diseases;
• - severe post-burn scars on the skin;
• - exacerbation of inflammation gastrointestinal tract(cholecystitis, peptic ulcer).

But even a completely healthy person should not start water procedures if he has a coronary vascular spasm, there are violations of thermoregulation with vegetative manifestations, cramps in the muscles of the lower leg, cold allergies.

There are no direct indications for hardening of the body, it is carried out only at the request of a person. But in the event that you want to start pouring water on a child, you need to monitor the following indicators:

• - mood (from cheerful to depressed);
• - well-being (from cheerful to general weakness);
• fatigue (normal to constant fatigue);
• appetite (from good to total absence);

- sleep (from calm to constant arousal and sleep disturbances). If the baby does not respond well to procedures for these indicators, you need to reduce their duration or stop completely. Hardening of children can be started almost from birth and the first baths, but this must be done systematically, very slowly increase the duration of exposure to cold and it is better to turn the procedure into a game.

3. A bit of history

For a long time, people have been thinking about how to make their body stronger and more resistant to the harsh conditions of the outside world. Even in ancient Rome and Greece there was a cult beautiful body- all Lifestyle in these cultures was aimed at educating strong and healthy members of society.

In Sparta, newborns with defects were thrown off a cliff, and boys were forced to always walk barefoot and almost without clothes to make them more resilient.

AT ancient india tempering the Brahmins was part of their religious education along with the ability to completely control your body, and water was considered a cure for almost all diseases.

No less popular was hardening among the Jews, Chinese and Egyptians - in any culture you can find descriptions water procedures to improve health.

And in Russia for a long time they practiced rubbing with snow or swimming in the river in summer or winter. But another equally well-known method has survived to this day - a bathhouse, where hot steam is combined with bathing in cool water. The bath helps to cleanse the body, helping to remove toxins from it through sweat, stimulates the work of internal organs.

At the end of the 20th century, the Ivanov system became popular, which offered to swim twice a day in the nearest river or walk barefoot in the snow. He also told how useful it is for men and women not only to swim in the cold, but also to refuse bad habits and fasting one day a week. His technique found many followers at that time, but over time it was gradually forgotten.

Although it is believed that dousing according to the Ivanov system is suitable for everyone from any age, no one can swim in cold water twice a day, including in an ice hole in winter, without preparation.

4. Hardening the body with cold water for beginners

4.1 Basic rules for beginners

Beginners need to understand , how to start the procedures correctly, because you can’t just decide that tomorrow you start swimming in the hole every day - and the body will easily accept it. Best time year for beginners, when you can try to get used to the cold - summer, and start dousing better with simple washing in the morning with cold water. Before you start cold dousing, you need to remember a few simple rules:

- in order for the procedures to be useful, they can only be done healthy people, after a flu or a cold, it is better to wait 2-3 months;

• - you need to repeat them every day, because the whole positive effect can disappear from breaks;
• - the body must be accustomed to cold gradually;
• - a person must have good health if weakness or malaise appears, everything must be stopped;
• - consult your doctor in advance about your health and check if the cold will harm him;
• - It is better to engage in some kind of sport to enhance the strengthening effect.

It is better to start with a contrast shower or pouring over certain parts of the body, such as legs. And some experts believe that right start water hardening- wiping with a wet towel, followed by rubbing the skin dry. I will dwell in more detail on the main methods.

4.2 Dousing with cool water

4.2.1 Basic rules for pouring

The most popular method is dousing with cool water.

But dousing with cold water is not suitable for beginners, it is better to start with wiping.

It is both general and local. For the first, not only the temperature of the water, but also the air in the room is important: it should not be lower than 23-25 ​​° C. water on the first day is heated to 36 ° C, and reduced slowly - by 1 ° C per week, bringing it to cool (18 ° C). Douches can be replaced with the same cool shower, which can be taken 2-3 minutes a day.

Before starting the douche, it is worth remembering the row important rules:

• - do not pour water on your head because of the risk sharp narrowing vessels;
• - do not start with a sharp dousing with cold water, you need to get used to the coolness gradually;
• - kids and old people should not lift weights with water above themselves, so they must resort to the help of outsiders;
• - any drafts in the douche room should be avoided;
• - at any temperature of the water, a person should not experience discomfort.

If there are contraindications for general douche, you can do local hardening legs.

It has reflex action for the whole body. Contrasting douches with a change of warm water (36 C) to cool water (20-25 ° C) are especially useful. You need to finish this effect by rubbing your feet with a dry towel or good massage.

4.2.2 Pouring children

In this way, it is good to harden children, once a month increasing the temperature gap by one degree, until it is 15-20 ° C. The main thing is to do the procedure regularly and do not forget - if the pause in hardening is very long, you will have to start over.

In children, it is better to turn such hardening into interesting game to evoke a positive attitude and overall good reaction. For the first time, this can be done in the bathroom with warm water from a ladle for half a minute.

Its temperature for the first time should not be lower than 36-37 ° C, and it must be reduced very slowly - by 1 degree in 1-2 weeks, gradually bringing it to 28 ° C.

You can’t start with a liquid even at room temperature, it’s easier to do cold and hot shower, at which the difference between warm and cool water will be no more than 4 degrees. For example, if you have a shower comfort zone of 36-38 degrees, and make a contrast zone of 34-32 ° C.

Cold and hot shower

4.3 Wiping with a damp towel

4.3.1 How to wipe yourself

Another method is wiping with a damp towel. First you need to wet a large terry towel in water at a temperature of 35-36 ° C, and then wipe the whole body with it. After that, the skin is rubbed with a dry towel until the capillaries expand and slight redness. The temperature is reduced by one degree per day and brought to 10 ° C.

For wiping, in addition to a towel, a damp sponge or a soft flannelette glove, which is soaked in fairly warm water (on the first day - 32 ° C), is suitable. It is better to start by rubbing your hands, then go to your back and stomach and finish with your feet. The body is rubbed for 2 minutes, and then wiped dry to a slight reddening of the skin and a feeling of warmth to it. Subsequently, the temperature is reduced every day by 1°C, bringing to 18°C.

4.3.2 Snow wiping

If you decide to wipe yourself with snow, then you need to bring it into the room in a bucket or basin, and then wipe your body with it for 15 seconds. At the same time, the face is wiped with the first handful, the second - chest and the stomach, the third - the shoulders, the fourth - the arms. Gradually, the time can be brought up to 30 seconds. And in a couple of weeks it will be possible to rub even on the street, if the body's reaction to the procedure is good.

4.3.3 Wiping children

It is recommended to rub small children first with a dry towel so that the baby does not have further fear of the procedure. It is better to start with the legs and arms, and then rub the torso. After a couple of days, you can take a wet towel, the water temperature for which for the first time should be 36 ° C.

Then it is gradually reduced (by 1°C in 5 days), bringing to 28°C. The duration of the procedure cannot exceed 2 minutes, it is recommended to do it for babies, starting from 2-4 months. If a child has rashes, chills, diarrhea, exacerbation of colds, it is better to stop wiping.

4.3.4 Local rubdowns

4.3.4.1 Foot rubdowns

Local rubdowns are usually hardening of the legs, it is recommended for frequent illnesses throat for reflex action. To do this, the legs to the knees are rubbed with a cool, damp towel for 3 minutes, and then wiped dry.

Start with a temperature of 37 ° C, then lower by a degree per week, bring to 28 ° C. This technique is used to prepare for foot baths, in which the first temperature is also 37 ° C, it is done for 6-8 minutes, and then, lowering it by a degree per week, it is brought to 14 ° C.

Rubdown

4.3.4.2 Rubbing feet

You can also start by hardening your feet, which is useful for those who often have a sore throat. I would like to explain what this method gives: cooling the legs causes a reflex narrowing of the vessels of the tonsils of the pharynx, causing a violation of local immunity, and can contribute to its inflammation.

And warming the feet gives blood flow not only to them, but also to the throat, improving its work. lymphatic system. Having done contrast douches our feet are more resistant to stress such as cold, we will automatically protect ourselves from colds.

You can start pouring feet with warm water (25-28°C), lowering the temperature by 1°C per month, bringing it to 13-15°C. After each douche, rub the skin on the legs with a towel until it turns red and feels warm.

Stop hardening - pleasant with useful

4.4 What does a cool bath do?

This is a longer, and much more powerful technique, which means that it can only be started by those who have no contraindications. If you do not dare to start with a general bath, you can do a local one, for example for legs , which is useful and no less effective.

To do this, take a bucket or a basin so that you can immerse not only your feet in water, but also your shins to the knees. They start with water at 28-30 ° C, lowering it by a degree per week, for babies under 3 years old it should not be lowered below 20 ° C, for children under 5 years old - 18 ° C. The procedure in children is carried out for 15-30 seconds, adults can be in cool water for 2-4 minutes.

General baths at 38 ° C are recommended even for newborns if warm water pour, it can be taken up to 12 minutes. With this procedure, not only the temperature is reduced by a degree in 5 days, bringing it to 30 ° C, but also the duration of stay in it is reduced to 6 minutes.

Bathing can be equated to bathing in a river or lake in warm time of the year. Babies under 3 should not do this, but after reaching this age they are often taken to the beach.

It is worth remembering that letting the child into the water is allowed only when the air temperature is above 25 ° C, and the water is 23 ° C. But even then, children should not be allowed to sit in the water for more than 15-20 minutes, as then they risk catching a cold.

4.5 Gargling

Not quite a traditional local douche is a gargle, which helps to make the body more resistant to many infections. First rinse with warm water - 40 ° C, gradually lowering it by 1 degree every 3 days. For children, it is brought to 15 ° C, and for adults it can be lowered to 10 ° C.

This rinsing helps to significantly reduce the number of exacerbations. chronic tonsillitis and pharyngitis. To enhance its effect, medicinal herbs with an anti-inflammatory effect (chamomile, nettle, calendula or St. John's wort) are added to the water, as well as sea ​​salt or a few drops of iodine.

Over time, rinsing can be replaced by dissolving ice cubes in the mouth of such a size that one cube is enough for about half a minute. For taste and more good frozen juice is used instead of ice. I already wrote about the recommendations of some doctors about ice cream, but not every mother risks paying for it regularly.

But after all, you can try with one teaspoon per day, gradually increasing its amount by half a teaspoon per day, until you get one serving. Ice cream and frozen fruit juice even adults are ready to eat all year round, however, compotes and yogurts from the refrigerator are also an option. However, it is necessary to get used to such a cold gradually and not to consume cold foods and drinks after severe overheating.

The body is strengthened not by constant cold, but by contrasts, and therefore the throat must be accustomed to changing temperature conditions so as not to get a sore throat by drinking ice water in the heat. For this, contrast rinses are well suited, in which warm and cold water are used at the same time. First, the throat is rinsed with warm, then cold, and always ends with warm, and the contrast difference is also increased gradually.

Contraindications to gargling are, first of all, the age of up to 3 years, when the child does not know how to properly exhale air through water and can choke.

If he does not want to gargle, it is better not to force him, because hardening should not cause him discomfort. You can not start procedures when a person is sick with colds or has

5. Extreme techniques

5.1 Hardening according to Grebenkin

In addition to Ivanov, many authors have proposed their own methods of hardening, which can not be recommended to everyone. For example, Grebenkin advised everyone over 3 years old to be immersed in cold water for 10-15 seconds, and then left without clothes for outdoors for another 5 minutes without rubbing and warming, so that the body itself copes with the cold. After all, adrenaline is released at the same time and after a couple of minutes a person feels a surge of heat and cheerfulness.

And recently in speeches famous doctor Komarovsky, words were said that hardening of the effect would not bring if the whole lifestyle, from nutrition to walking on fresh air does not comply with generally accepted guidelines.

5.2 Hardening after sauna and bath

To not quite traditional, but quite effective is the use of a sauna or a Russian bath with a strengthening purpose. The sauna uses the contrast effect of hot steam (70-90°C) and cold water in the pool (3-20°C), or even rubbing with snow in winter.

A child can start going to the sauna with their parents from the age of 3. For the first time, you can enter the sauna with a temperature not exceeding 80 ° C for only 5 minutes, and then you should cool down, in the future there can be up to 3 such visits, and you can visit the sauna once a week.

In the bath, too, everything is based on contrasts: first, the body warms up, then cools down at approximately the same time intervals, and then rest follows, which should last as long as the first two stages.

For the first time, you should not bask in the bath for more than 3-5 minutes, and it is advisable to cool down in the form of a cold douche, and only eventually move on to a cold shower or bathing in an ice hole. After regular visits, the number of visits to the steam room is increased to 5, and the time spent in it is up to 5-10 minutes.

To get hot steam, in a Russian bath, water is poured onto hot stones, but decoctions are often used instead for a healing effect. medicinal herbs(linden, chamomile, oak, mint, birch, sage or eucalyptus).

Small children under 3-5 years old are rarely taken to common baths because of the risk of contracting infectious or fungal diseases, but if this is a private steam room, then they can be taken there after the first year of life.

5.3 Snow hardening

Perhaps the most unconventional method snow remains. This includes not only wiping with snow, but also walking barefoot on it.

The main thing is that it should be clean and cover not asphalt, but the ground. If an ice crust has appeared on the snow, or it has become colder than 10 degrees below zero, you should not start walking.

But from my own experience I know that you can try without any preparation. True, for the first time I recommend running in the snow for no more than a minute, and rather quickly, and after that you need to return to a warm room, put on woolen socks and actively walk around the room in them until a feeling of heat appears in your legs.

5.4 Winter swimming

This type of winter bathing has always stood out and remained a method for the elite. A lot has been written on it - both about the benefits and the harm, the debate has not subsided so far. But for those who have weighed everything and decided to try winter swimming, it is worth learning something about him.

When swimming in cold water, the body loses a lot of energy, but releases adrenaline, which increases blood circulation, and also improves thermoregulation and immunity. However, you should not think that walruses never get sick - they just catch cold less often.

It is not at all necessary to dive with your head, although experienced "walruses" do it with ease. This technique improves general state body, but does not strengthen the muscles, unlike regular swimming, so for those who want to build muscle, it is advisable to do some other sport.

There is a myth that “walruses” necessarily drink alcohol to keep warm, but they can cause hypothermia of the respiratory tract and a cold.

Before you plunge into the icy water, it is recommended to do intensive gymnastics to warm up, but other preparations, especially a cold shower, are not needed. In severe frosts, it is necessary that there is a warm room next to the bathing area where you can warm yourself.

You can swim in cold water from late autumn to early spring, because even in winter it is not lower than + 4 ° C in the hole, but you should not plunge into the sea - it is -2 ° C below zero. There are many contraindications to winter swimming, which should not be neglected at all - this can only worsen your well-being.

Winter swimming contraindications: severe diseases of the cardiovascular, respiratory, endocrine and genitourinary systems with symptoms of decompensation.

You can climb into cold water only after a cold douche, which will accustom the body to it. It is allowed to dive into the hole no more than 3 times a week, and if symptoms of any diseases appear, you should immediately consult a doctor.

I hope my advice will be useful to those who often get colds and want to improve their health, and in the following blog articles I will talk about other hardening methods.

And now "Informative film about winter swimming and hardening":

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