The path to beauty and health: how to steam in the sauna. How to take a steam bath in the bath: experienced, experienced bath attendants advise How to wave a broom in the steam room correctly

Do you know how to steam properly?

Bath is a healing place. It allows you to forget about muscle pain, back pain. It relieves migraines, VVD. The bath cures many diseases: diseases of the kidneys, respiratory organs, reduced skin tone, etc. Many people know about this, but few know that there are contraindications for visiting the bath. For example, you can not go to the bath in the presence of tumors, purulent diseases, heart failure, epilepsy, bronchitis, pneumonia and other respiratory diseases. Separate restrictions apply to people aged and children under 4 years old. Baths should be used with caution during pregnancy.

If you are healthy and love steam, then you are probably interested in how to bathe in a Russian bath with a broom. We are glad to introduce you to the basic subtleties and key rules that relate to visiting the bath.

Even those who love to bathe until they lose consciousness are well aware that there is a certain amount of time that can be spent in a Russian bath. Many experiments have been carried out on this topic. The result is as follows: in order to achieve a truly good healing effect, bath procedures should be about two hours. At the same time, it does not matter at all whether you go to the bath in the evening or in the morning, in the afternoon or late at night. Of course, falling asleep after a good steam is a sweet thing.

What all attendants agree on is the opinion that visiting a Russian bath on a full stomach is very harmful. You're not going to a bath party. You can not visit the Russian bath even if you are intoxicated. Such behavior is life-threatening. Alas, there have already been many cases when such heroism ended in a stroke. Nevertheless, they go to the bathhouse for health, and therefore you should take with you not food and alcohol, but really necessary things.

Going to the Russian bath, take with you:

towel;
bathrobe (or sheet or large towel);
change of linen;
a bath hat (it can be felt or woolen);
shoes (slippers, for example);
shampoo, soap, shower gel, scrub, body mask, washcloth (whatever you want);
Banya broom;
herbal infusions (you will pour them on the heater);
ordinary water, tea, mineral water (any drink);
swimwear, swimming trunks (if there is a pool).

Is it worth taking food with you? This decision is purely individual. What you definitely shouldn't do is eat. And you can have a snack in the rest room.

How to bathe in a Russian bath: the basics of the procedure

In the Russian bath, the temperature is relatively low (about 50-70 degrees), and the humidity is quite high. Under such conditions, a deep heating of the human body occurs.

As a rule, all Russian baths have 2 rooms: a washing room and a steam room. From their name it is clear what the purpose of these rooms is. There is a sauna stove in the steam room, which, by heating the stones, heats the room. All attendants know that it is customary to pour water on these stones - infusions of herbs.

The highlight of the Russian bath is a broom. Without this attribute, it is difficult to imagine a rest in the bath. After all, it is with its help that you can get or make a kind of massage.

Brooms can be different, depending on what kind of wood they are made of:

Birch - the most popular, soothe, promote wound healing.
Oak - sip the skin, relieve inflammation.
Coniferous (fir or juniper) - a great option when you need to get rid of sciatica, calm down, normalize the nervous system.
Walnut - reduce the manifestations of varicose veins, heal sores on the skin.
Bird cherry - have antiviral, anti-influenza action.
Alder - remove toxins, improve breathing.
Eucalyptus - improve overall well-being, have a healing effect on all organs.
Nettle - soothe shattered nerves, relieve pain in sciatica, in joints, normalize blood pressure.

Whatever version of the broom you choose, you can be sure that it will take part in the massage and fill the room with a special aroma. Sometimes the head is spinning from the smell of freshly “brewed” (steamed) fresh broom. Experienced bath attendants are well aware that the presence of a high-quality broom is not a guarantee of good bath procedures. It is important to learn how to “wave” brooms correctly. Do not peel them on the skin, so you can get a burn, scratches. It should be lightly beaten on the body, from time to time "stretching" the leaves.

How to steam in a Russian bath: features of the process

When the temperature in the air exceeds the temperature of our body (above 36.6 degrees), special mechanisms are launched in the human body, sweating begins, which prevents the body from overheating. Bath steam helps to cleanse the skin, because with sweat, accumulated harmful substances come out of the opened pores.

Why are bath attendants blushing? In a hot environment, blood circulation is activated, blood rushes to the skin. The same happens with the internal organs. Under such conditions, the blood delivers nutrients faster. In order to avoid dehydration, experienced bath lovers are advised to drink plenty of fluids. Healing herbal teas are especially tasty and healthy in the bathhouse. But it is better to drink plain water, as teas contain caffeine, which will put even more stress on the body.

When you dive into the pool after the steam room, the pores instantly close, hot blood moves away from the upper layers. Returning to the steam room, you will activate the cleansing process again. It is important to rest between swims in the pool and entering the steam room. Do not rush into the bath. Still, we are talking about a place where they relax. Therefore, everything must be done slowly.

Basic rules for visiting the steam room:

Do not run to the steam room as soon as you entered the bathhouse. Give your body time to warm up.
Entering the steam room, do not forget about the headdress. You can not bathe in the bath without a special hat.
As soon as you get into the steam room, sit on the shelf located at the very bottom.

It will be possible to rise higher from the second or even third approach.

When lying down, place your feet above your head. This will ease the work of the heart.
Do not sit in the steam room for more than five minutes the first time.
After you go out to the relaxation area, wash yourself under a warm shower, so you get rid of toxins, toxins, otherwise they will be absorbed back.
You can switch to the use of a broom in the second run. First you should splash some water on the hot stones. It is always more convenient to bathe together. First, as a rule, the back is hovered, then the stomach.
If signs of fatigue appear, the steam room must be urgently left. You should also get out of it if you suddenly become very hot. About ten minutes in the steam room is enough for any person.
It is better to rest in a washing room, a dressing room lying down. But first, it’s better to walk around a little, take a warm shower.
Be sure to drink water, tea, decoctions.
With each new entry into the steam room, the duration of the rest should be increased.
During the last entry, you can use a scrub, a hard mitten, a face mask, a body mask.
Five or seven visits to the steam room is enough.

Do not put too much stress on your body.

As for contrast procedures, it is important to emphasize the following: they can only be used by experienced bath attendants. For an unprepared body, jumping into an ice hole, a snowdrift is dangerous. Therefore, it is better not to take risks. For beginners, just stand under a cool shower. Alternatively, you can swim in a warm pool. The transition to truly contrasting sensations should be made only after preliminary preparation of the body.

Decided to go to the Russian bath? Wonderful. Most importantly, remember to listen to your body. It is advisable to learn to control your pulse. The slightest dizziness, and even more so nausea, lethargy can lead to fainting. Therefore, if you feel even a slight malaise, immediately leave the steam room. Take a break and then try again. Never sit in the steam room alone. It is better to go to the bath with friends, relatives. It is important that there are people nearby who can provide first aid if necessary. In the event that you always feel bad in the Russian bath, give up going to it for a while.

And remember, a banya is really the best Russian health resort. It is a truly unique place that successfully combines inhalation and warming up. Bath trips gave, give and will give people physiological cleansing, high-quality relaxation and wonderful rest. You can talk about the beneficial effect of bath steam, a broom for a very long time. But it's much better to experience everything for yourself. Visit the Russian bath, and it will give you physical lightness, spiritual harmony. After the steam room you will feel like a new person. The main thing - do not forget to follow the elementary rules. And all will be well.

Hot steam! Have a nice holiday!

For a person, it is no longer a secret. It was known about in ancient times. One of the ancient documents contains information that the sauna has ten beneficial properties for humans. These are vivacity, beauty, attention from the opposite sex, beautiful skin color, mind, strength, health, freshness, clear thinking, purity, freshness and youth. A visit to Sanaa normalizes metabolism, has calming properties for an uneven human system, increases intelligence and the body's ability to resist various infections. Warming up the body as a whole has a positive effect on the work of all internal organs of a person. In addition, the beneficial properties of visiting the sauna are used as a treatment for certain diseases, such as hypertension (in the initial stage), diabetes, atherosclerosis, certain kidney diseases, and many others. But in order to get a positive effect from visiting the sauna, you need to properly bathe in it.

How to steam in the sauna and bath - temperature regime

The essence of visiting the sauna is that a person in it should sweat well. That is why it uses rather high temperatures (about 110 degrees), which are easier to tolerate with a low level of humidity in the room.

Before visiting the sauna, you must follow some rules.

First, the hair must be absolutely dry. Otherwise, the head may overheat.

Secondly, you must definitely take a shower before visiting the sauna, but at the same time wipe yourself dry.

There is an opinion among experienced steam bathers that the time spent in the steam room in the first run should be limited by the number of drops of sweat that drip from the nose. However, following this “rule” can lead to overheating of the body.

Each person has his own temperature threshold, which he can tolerate. It is enough for someone to spend 4 minutes in the steam room, and he will already sweat well, while someone needs to warm up for about ten minutes to get the desired result. In addition, observations suggest that if a person has planned a visit to the sauna in advance, set himself up, then the sweating process begins much faster. In the bath, hot water is often poured over. In the sauna, such a procedure cannot be carried out, since you can get burns of the skin with hot steam. After the first entry into the steam room, which should last about 4 minutes, be sure to take a cool shower and let the body rest for half an hour. After that, you need to make a second entry into the steam room, which can already last about 15 minutes and cool the steamed body again in a cold shower. Staying in the sauna should not exceed three hours, at this time you can make any number of visits to the steam room.

After the end of the session, it is necessary to moisten or wash the hair and lubricate the body with a moisturizer or lotion.

For beginners in the steam room, it is better to be in a prone position, legs and head should be at the same level, or legs should be slightly higher than the head. In some saunas, special footrests are installed on the shelves. This position of the body reduces the load on the heart. Standing in the steam room increases the risk of overheating and heat stroke. All muscles of the body during your stay in the steam room should be as relaxed as possible. This effect can be achieved while lying down, as even the legs and all joints relax. You should not forget to change the position of the body in the steam room, turn from one side to the other, lie down on your back. So the heating of the body will be the most uniform.

In the steam room, in no case should you breathe through your mouth. So you can get a burn of the respiratory tract. When air passes through the nose, it has time to cool and moisten. Shortly before leaving the steam room, you should change your position to a sitting one. If you suddenly get up from a prone position, at such high temperatures, the load on blood circulation is enormous. It will not be superfluous to do light gymnastics as well. In addition, do not immediately go to bed after leaving the steam room. You need to be in motion for several minutes, walking, for example. And be sure to breathe properly. Before each re-entry into the steam room, be sure to take a shower. To maintain profuse sweating, you can drink a vitamin cocktail or warm tea.

In the sauna, you must have a towel with you. They can be wiped off after a shower and spread on a shelf in the sauna in order to lie down, because lying on a very warm surface is not a pleasant feeling. In the steam room itself, it is better to be naked, but you must wear a bath or sauna cap to avoid overheating your head.

The frequency of visiting the sauna

This question is purely individual. Everything depends on the state of health. If there are no restrictions, the number of visits to the sauna depends only on desire. But, in order not to dry out the skin, do not neglect the use of moisturizers.

A visit to the sauna in itself has a very good effect on the condition of the skin. High temperatures open the pores, from which in turn all the dirt comes out. After visiting the steam room, when the skin is still steamed, you can additionally use various scrubs for cleansing, and then apply a mask with a moisturizing effect. It can be masks and from natural products. For example, from sour cream or cucumber.

Food in the sauna

Often, a group of friends gather in the sauna to celebrate an event or just relax. Despite this, the use of alcoholic beverages, even low-alcohol ones, is highly undesirable. Food should be light. To replenish the moisture in the body, you can drink water. Gosini tea can also be an excellent drink for the sauna. It helps to stabilize the metabolism in the body and has a very pleasant aroma.

Aromas in the sauna can have a positive effect on the human body. For example, eucalyptus can clear the respiratory tract, and mint will serve as an excellent aroma to lift the mood in the steam room, while thyme, on the contrary, will make sauna visitors sleepy. In order to create aromas in the sauna, the ingredients are added to the water intended for the stones.

Is it possible to lose weight in the sauna and bath?

Many steam bathers believe that too hot sensations on the skin, a strong heartbeat and difficulty in breathing are indicators that the sauna is a success. Do not trust such delusions. In the event of such uncomfortable sensations, it is better to interrupt the visit to the steam room.

Who should not bathe in the bath and sauna?

The first contraindication is fever, including colds. It is worth limiting visits to the sauna during the recovery period after an illness. People with high blood pressure may be at risk of sudden changes in temperature.

It has already been said above that alcoholic beverages should not be consumed in the sauna. But even before visiting the sauna, they should not be consumed. Alcohol greatly increases the heart rate. In addition, sensitivity is dulled and slowed down, and in the sauna you need to carefully monitor your sensations in order to avoid overheating.

Before visiting the sauna, it is tedious to eat, but not too dense. Water the body in the steam room only with cold water. Be sure to monitor your position, namely, so that the head is not much higher than the legs are. As you know, hot air rises, and cold air, on the contrary, goes down, so if the head is located closer to the ceiling, and the legs are down, you can get overheating of the brain. In the steam room, intimacy is not desirable, especially in an active form. Caution should be taken when people suffering from heart and vascular diseases, as well as with disorders in the central nervous system, are in the steam room.

You should not visit the sauna if you have any skin infections. It can be dangerous for other people visiting this sauna as well. Sauna sessions are also contraindicated for people with weak immunity and respiratory allergies (to smells). It is necessary to carefully monitor your feelings during sauna sessions. Even an absolutely healthy person may experience discomfort, start to get sick or feel dizzy, and appetite will decrease. In such cases, it is necessary to reduce the time spent in the steam room, increasing it gradually. You should not “force” your body and bathe yourself to dizziness. In everything you need to follow the sequence.

If you follow all the rules of visiting the sauna, then you can not only enjoy and relax well, but also make an invaluable contribution to the health of your body, and this is the best investment.

In order for you to understand the benefits of bathing, we list the benefits that you will experience even after one soaring session in a Russian bath.

Farewell, sludge! And along with them - toxins, everything your body does not need, which accumulates due to imperfect ecology, nutrition, bad habits, stress, etc .;
You will get sick less often. And, if the virus still overtakes, you will endure all the hardships of a cold with ease and without complications;

Skin like a baby! And with it - a smooth body without cellulite and stretch marks. Russian bath is accessible to everyone and most importantly - non-surgical cosmetology;
It is useful to go to the bath to improve blood circulation, stabilize pressure, "training" of the cardiovascular system;
Away with depression and gloomy thoughts! After the bath, there is always a clear mind, fresh solutions come. Needless to say, in the East, almost all top businessmen attend steam rooms before important meetings, and they know the balance of emotions and cold reason;
“Sleeping” resources of the body are launched, the condition of muscles and bone tissue improves.

Ready-made list of things that you definitely need to take to the bath

This is an indicative list that a guest of a bathhouse should have. If you forget something, in a good steam room you will always be offered a new disposable analogue. But it's always nicer to use personal things! An approximate list of "must have" for a steam room looks like this:

broom;
clean underwear;
bathrobe;
large towel;
felt headdress;
washable rubber slippers;
a sheet or "pareo" for a bath;
shampoo;
shower gel;
drinks: still mineral water, tea, herbal decoction.

You can also add a hard mitten and a washcloth to the list. Lovers of bath beauty ceremonies will not interfere with scrubs, clay, creams to combine relaxation with.

How to steam in the bath? 6 steps you need to know

1. Competent preparation is the basis of the best bathing holiday. Be sure to take a warm shower. Do not rub the skin with a washcloth or scrub, so as not to remove the protective layer. It is better to wash in the shower so as not to wet your hair - a wet head can turn into serious overheating, and you don’t need these problems! You came to the bath for the benefit, and not for the "headache"!

2. The first entry is the most important one. It will help your body adapt to the humidity and heat. To get started, take a seat on the bottom shelf, after which you can move higher. The best location is lying on a shelf. The average duration of the first visit to the steam room is from 5 to 10 minutes.

Do not rush to climb onto the upper shelves - moving 50 cm higher, thereby you increase the temperature of the steam on the body by 20 degrees. It is always better to lie in the bath, because. in a sitting position, the difference between the temperature in the legs and the top of the head can be about 50 degrees: in the legs - 50 ° C, and in the head area - all 100 ° C.

TOP 6 mistakes made by both beginners and regulars of the Russian bath

After leaving the steam room, the person assumes a lying position. That's right - first walk a little, and only then take a position, sitting or half-sitting. Also, do not move quickly - you have already “loaded” your heart and blood vessels, you need a healthy respite.
Cosmetics before visiting the steam room. In the steam room itself and before entering it, it is better not to apply scrubs, creams and other products. No one knows how the cosmetic composition will behave under the influence of high temperatures. First we take a steam bath - then we pamper the body with beauty treatments.
Soaring in the bath through force and wear. These sacrifices are useless! And do not chase high temperatures, a long stay in the steam room, rest "for wear and tear." Listen to your body! Even if after three minutes of being in the steam room you feel that your head is spinning, your limbs are numb, get out!
Alcohol and bath. Have pity on your vessels, which will expand under the influence of temperature. And alcohol can play a cruel joke. We will not scare you with scary stories about the outcome of the bath and alcohol - just believe me, it's not as safe as it might seem!
In the bath - without a headdress. The steam can cause serious heat stroke to those who neglect to wear hats. If you forgot a felt hat, you can tie a turban from a towel.
People are in a hurry to get out of the bath. One of the most common mistakes is to immediately leave the bathhouse (in order to save time in order to get home, take the subway, etc. faster). You need to leave the steam room when the blood pressure has returned to normal, the body temperature has stabilized. Haste can negate all the benefits of a bath visit.

How much time do you need to steam in the bath?

The optimal number of visits to the steam room is from 5 to 7 times. More is already hard for the body.

The average duration of the first call is up to 10 minutes.

The second, third and subsequent visits can last up to 15 minutes.

The approximate duration of rest between visits is 20-30 minutes.

To get a good steam and steam thoroughly, it will take about 2 - 2.5 hours. Plan your vacation, setting aside enough time for a leisurely, high-quality and complete relaxation. And you can find a suitable institution right now by going to the best baths in St. Petersburg.

The frequency of visits to the bath - about 1 time per week.

Which broom is better to choose? We select a bath accessory according to your request

Do you have problems with ENT organs? Do you want to pamper your skin with a toning treatment at the same time? Then the best choice is a birch broom.
Too oily skin? Copious rashes on the face and all over the body? You need to stabilize your blood pressure. In this case, your choice is an oak broom.
If the task is to strengthen the immune system, recover from viral diseases, say yes to the linden broom. Also, bath procedures with a linden broom will help to cope with migraines and dizziness.
An ideal broom for girls is made of bird cherry. It heals wounds (especially post-acne), makes the skin soft, smooth and velvety. You will feel the effect after just one session!
Suffering from sciatica and arthritis? Then your best friend is a nettle broom. If there is no experience of massage with such an accessory, it is better to contact a professional bather.
In the season of allergies, exacerbation of diseases of the upper respiratory tract, a reliable assistant to a person is a eucalyptus broom. A nice bonus is the wonderful aroma that fills the steam room during the massage.
Worried about swollen limbs? Go to the bathhouse with a fir broom. It will help remove all excess fluid from the body. And fir has powerful anti-inflammatory properties.

The art of taking a steam bath with a broom - the rules are important, with which there will be an effect from the first time!

We begin to “wield” with a broom with light pats from top to bottom. We move gradually so as not to scald the body and gradually prepare for a more dynamic massage.

Apply a broom for a few seconds to certain parts of the body: face, stomach, back, feet. This is the ready-made secret of proper heating without overheating.

We pass with a broom through the body with light clapping movements. If it is very hot, reduce the amplitude.

We alternate stroking and patting with a broom, while the movements may already be more intense.

After the broom massage, you should stay a little on the bench (about 30 seconds), and then leave the steam room.

Three exclusive bath massage techniques with brooms:

1. "Stretching", when the attendant works with two brooms, presses them to the lower back and spreads them in different directions. Great practice for getting rid of joint and muscle pain.

2. "Compression technique", when the specialist again works with a pair of brooms. In a circular motion, it “drives” the steam to certain parts of the body, be it the sides, back, buttocks, arms.

3. "Whipping" with one or two brooms from the top of your head to your fingertips with an emphasis on the lumbar region (especially useful for radiculitis).

During the massage, you should feel how the heat penetrates deeper and deeper, sweating intensifies, pleasant warmth passes throughout the body - from the fingertips to the top of the head.

If you follow the advice of experts and your own feelings, the procedure will bring real benefits for health, youth and beauty!

By the power and comprehensiveness of the impact on the body, a visit to the steam room has no competition among any wellness procedures. But to get the maximum positive effect, you need to follow certain rules.

In general, it is better to set aside 4-6 hours for a bath, in the afternoon. At this time, you need to turn off the phones, leave all the problems “overboard”. And the second half of the day is considered the best, because after a properly performed bath procedure, a person will not be able to engage in any type of activity that requires at least a small concentration of attention.

To achieve the effect of a wellness procedure in a bath, certain rules are followed.

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A simple rule says: "If you could get to the steam room, then you can bathe." But there are exceptions to the rule. A priori, doctors forbid visiting the bath:

cancer patients;
with exacerbation of chronic heart disease;
patients with high fever;
chronic hypertension;
with dermatological diseases.

There is an element of reinsurance here. It is easier for a doctor to forbid than to scrupulously monitor the dynamics of changes in a patient's health. And an experienced bath attendant has his own approach to each client.

Therefore, when going to the bath, always focus on your condition.

How to prepare?

Ideally, before the bath, a person should be:

The bath is visited only when sober

Sober. Alcohol and a bath are incompatible!
Not hungry, but not full either. You can’t eat for 3-4 hours before the bath.
Sleepy. If you have not slept for more than a day, then the load on the body can be critical.

The general condition should be like that of an athlete before the start: cheerful, provocative, daring.

But this is the ideal state. In reality, a person can get tired after work or study, but simply after household chores. This is not an absolute limitation, simply: focus on your well-being.

It is quite possible that a tired person will reduce the number of visits to the steam room. But the benefits to the body will be colossal.

The first two paragraphs are mandatory.

What to bring to the bath

We will omit hygiene items, but without the accessories listed below, going to the bathhouse can be considered useless:

Strong green tea sugarless:

increases the intensity of respiratory exchange;
expands skin pores;
enhances sweating;
cleans pores at the biochemical level;
lowers blood pressure in hypertensive patients (tea leaf catechins are responsible for this).

To get the maximum effect, green tea must be properly brewed. Follow two rules:

- double the amount of tea leaves, against the usual volume;

- Pour into the teapot not boiling water, but hot water at a temperature of 93-98˚C. At this temperature, the water becomes milky white.

Additionally, it would be very nice if you have a timer with an audible signal. It will allow you to control the time spent in the steam room.

The scenario of visiting the bath

Upon arrival in the bath, you should steam the broom. To do this, it is first dipped for 1-2 minutes in cold water, then for the same time in very hot water. After that, pour 1-2 cm of hot water into a basin, put a broom there and cover with a bowl on top. After about a quarter of an hour, the broom will acquire the desired condition. Take it out of the water and shake it to fluff it up.

General information

There is no one method of visiting the bath. Each bath attendant supplements the general recommendations with something, and displays his own scenario for going to the bathhouse. It can be compared to karate. Although the martial art has one name, but there are many different schools, and it is impossible to determine which one is the best.

We will describe our technique, which is suitable for any healthy person. All these time and temperature norms have been repeatedly tested, and although they seem extreme, in fact, this is exactly what the doctor ordered.

Remember the number 120. This is the sum of the combined indicators of temperature and humidity. A value of 120 is optimal.

For example, a temperature of 50 ˚C and a humidity of 70% add up to 120. The effect will be the same as when entering a steam room where, at a temperature of 80 ˚C, the humidity is only 40%.

This parameter is not critical, but you should strive to comply with it. You can use the rule of thumb: “If the broom leaves stick to the body, then the humidity is more than 60%. If the sheet rustles, then the humidity is less than 40% ".

At the same time, air temperature affects the chemical composition of sweat. At temperatures up to 60 ˚C, the pores are open, and the released sweat contains the maximum amount of waste and toxins.

If the temperature exceeds 60 ˚C, then the pores close, and interstitial fluid begins to stand out on the surface of the skin. It no longer contains toxins, but such sweat washes electrolytes and trace elements from the body.

From this fact follows the conclusion: "Hotter doesn't mean better".

The number and duration of visits to the steam room is regulated by the formula 1 + 3. Where 1 is the warm-up run (warm-up) and 3 is the number of target runs.

The duration of each target session is 9 minutes, and the warm-up session is 12. For more scrupulous adherence to time intervals, set a timer for this period and leave it outside the steam room.

Steamed in a horizontal position with slightly raised legs

Body position. The only correct position of the body in the steam room is horizontal, with slightly raised legs. In this position, the same temperature acts on the body. In any other position, the legs will be in a colder atmosphere, and the head, on the contrary, will experience overheating. This approach completely detracts from the golden rule: "Keep your feet warm and your head cold".
Of course, if you do not have a personal steamer, then when working with a broom, the position of the body must be changed. But still, even if not lying down, then try to be in the steam room at least sitting, raising your legs on the shelves.
Rest duration. Between each visit to the bath, a rest is required, which is twice the time spent in the steam room, i.e., 18 minutes. After the warm-up run, the rest should be less, 12-15 minutes.
Quenching thirst. After leaving the steam room, you can drink tea.

You can't swallow tea like a rabbit boa constrictor. Once in the gastrointestinal tract, tea is affected by digestive enzymes, and its biochemical activity changes significantly. The best option is the resorption of tea infusion in the mouth. With this method, the infusion is absorbed into the blood through the mucous membrane of the oral cavity, and immediately enters the bloodstream.

Take small boluses of green tea in your mouth and rub it on your palate with your tongue. Literally in a minute, your body will be covered with large hailstones of sweat.

ATTENTION: learn to distinguish bitterness from astringency. Green tea is tart, but not bitter. If you clearly feel bitterness, most likely the tea was not brewed correctly (too hot water).

warm up

When you first enter the steam room, you can not climb to the very top, where it is hotter. In such a place it will be difficult to breathe, and the skin will burn.

When warming up, you need to lie on the bottom shelf, rest your feet against the wall (or put on a slight elevation) and lie down calmly. Breathe deeply, evenly. The optimal temperature for a warm-up entry is 40-45 ˚C.

Remove protruding drops of sweat with a scraper.

A couple of minutes before going out, take an upright position. This will avoid dizziness due to orthostatic collapse.

The purpose of this entry is to prepare the body for real temperature loads (draw an analogy with the warm-up for athletes).

After leaving the steam room, you need to rinse under a warm shower and wrap yourself in a towel or sheet. This entry the body was only warming up, and the heat did not penetrate deeply. The sudden cooling will close the pores and sweating will stop.

Target visits to the steam room

The following visits to the steam room follow the same scenario, and this time you will need a broom. The first one and a half to two minutes the body gets used to the temperature. Then you can climb to the top shelf.

The intensity of touches with a broom increases in the process of parka

It is necessary to work with a broom with an understanding of the essence of the park process.

At the beginning, hot air is drawn from above with a broom. Whipping yourself is not necessary yet, the body should warm up.

You can do this while lying down, with your legs slightly elevated on the wall.

Then you can already whip yourself a little with a broom. Touches should be light, with gradually increasing intensity.

Soar themselves with a broom, starting from the legs, and gradually moving towards the head. This is due to the flow of lymph, it moves from the limbs to the thoracic duct. Each next pass should be a little more intense. First, a broom, lowering hot air from above, slightly touches the body. The next pass, the touches are a little more tangible, and with each circle, the force of the patting increases.

If in the first circles the body warms up more, then gradually the broom begins to lightly massage the skin. Microvibrations occur in the body after each blow with a broom. These vibrations eliminate congestion in small capillaries and improve the dynamics of lymph movement.

At the signal of the timer set for 9 minutes, it is recommended to steam your chest a little and immediately after leaving the steam room, plunge into ice water.

Contrast water treatments

If you do not plunge into ice water after the steam room, then the effect of visiting the bath will not be the same. Rapid immersion in cold water causes a sharp constriction of all vessels and capillaries, which are located closer to the surface of the body. The warmth that has managed to saturate the blood with its life-giving force is, as it were, locked inside. And if during the stay in the steam room only the surface of the body was heated, then after the contrast bath, the heat goes deep into the body.

As a result, the temperature in the depth of the body increases by 1-1.5 ˚C. The vast majority of pathogenic bacteria and viruses die in the body.

Stay in ice water should be no more than 10 seconds! If you stay in such water for longer, then the process of addiction (adaptation) begins.

Getting used to cold water also has its advantages, but a sharp effect of cold on the body leads to powerful stress. A large amount of hormones are sequentially released into the blood.

VERIFIED: testosterone levels after such stress, short-term increases by 25-30%.

Relaxation

Between visits to the steam room, you should rest while sitting, not lying down. It is better if the legs are placed on a raised platform, so that they are raised.

Sip and suck green tea in small boluses.

TIP: If you have some kind of chronic injury, or just a chronic disease of the musculoskeletal system, then rub honey on the target area while resting.

Honey and salt scrub cleanses the skin well

Remember the duration of the rest, do not linger in the dressing room.

Final entry to the steam room

It differs only in that, in addition to the broom, you will also need a washcloth.

After the timer signal, using a washcloth as a scrub, carefully scrape the skin. While the epidermis is steamed, it easily rolls off and peels off.

After leaving the steam room, first rinse under a warm shower, and only then plunge into the ice water.

After such a procedure, soap will only harm.

Rest after bath

Approximately within 45-60 minutes after the last entry into the steam room, it is recommended to lie quietly in a warm dressing room. During this time, the body will give off excess heat and sweat residue. Therefore, it is best to wrap yourself in a sheet for this time and sweat.

Before dressing, go back to the washroom and rinse your body under a slightly cool shower.

After the bath drink green tea

Only then, you can get dressed and sit down at the table.

IMPORTANT: alcohol is not allowed even after the bath!

At the table, do not lean on heavy dishes. Considering that the body has just been cleansed of toxins and toxins, give the stomach a chance to rest. If the appetite has been played out in earnest, then eat something light, quickly digestible.

Try not to drink a lot of liquid. Do not swallow drinks, but dissolve them in your mouth. So it is much easier to quench thirst, and in general this is the best way to make up for the lack of electrolyte in the body.

Ideally, after the bath, you should sit at the table for an hour and a half, drink tea, then go to bed. The next morning you will feel reborn.

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A miracle cure for many ailments. For many centuries, the Russian bath gives good health, heals the spirit. But even such a simple ritual as a park in the bath requires compliance with the measure and certain rules. Do you want to steam properly? In this article, you will learn how.

What is "entry" into the steam room? Steaming with the mind

Before visiting the bath, you need to remember (remember - for beginners) a few simple rules for taking bath procedures and you can safely go to the steam room:

Graduality. Do not immediately rush into all serious and bathe for too long. The load must be increased gradually, evenly. It's not a competition.
Reasonable limitation. The bath is designed to improve well-being, increase strength and certainly not its decline. Therefore, if you feel unwell, even a slight one, you should immediately leave the steam room.
Rational assessment of the forces of one's own body. Before visiting the bath, you should not drink alcohol, a large amount of food, liquids. After all, the body will need a lot of strength if your goal is to steam “to the bone”.

Advice. Remember, during your stay in the steam room, the heart works "at maximum speed", so never forget the unspoken rule - "do no harm." Health is above all.

Before heading into the steam room, prepare your body for the high temperatures by taking a warm enough shower without soap (because this will wash off the fatty layer and the skin will be too "shocked" by the first contact with the steam room). At the same time, hair should not be wetted, otherwise overheating of the scalp is possible. Don't forget to wear a bath hat with wide brim (wet it with water) or wrap your head in a towel.

There can be several visits - usually 5-6, three is enough for a beginner.

Be sure to protect your head while in the steam room

The first entry is adaptive. They enter the steam room for the first time to let the body gradually get used to the high temperature. A broom is not used, but you can take it with you to smell the leaves and relax. Start "promotion" from the bottom shelf, where the lowest temperature. Duration of stay - no more than 10 minutes (the skin usually turns red at this point and sweat begins to stand out).

Advice. After each entry, it is necessary to wash off sweat from the body so that the skin does not absorb all the toxins that have come out with sweat back.

Second entry. At this stage, full-fledged bath procedures are already beginning. To begin with, you can add some water to the stones to increase the humidity in the steam room. After that, a bath broom comes into play. We start by stroking all parts of the body for several minutes. After the body is used to it, we move on to light whipping. For those who usually experience great physical exertion, it will be useful to make the so-called "compresses". To do this, you need to slightly raise the broom, as if grabbing air and “lower” it on the steamed body, making a couple of whips. When the body has already been steamed and “burns”, we leave.

Advice. After each call, you must definitely rest - not too long, 5-10 minutes is enough.

Third and subsequent visits. Here it all depends on how you feel and your own experience of visiting the bath. Everyone chooses for himself the optimal amount, the main thing is that you do not feel a breakdown. If so, overdid it. Do not forget about the shower - be sure to rub yourself well with a sponge and soap.

We steam a broom for a bath. How to do it right?

If the broom is fresh, then it is not necessary to steam it (it is enough just to wet it slightly), otherwise it will simply become heavy and quickly heat up - the skin simply cannot withstand this. There are several basic ways to steam a broom:

quick (in case it was not possible to prepare in advance). Dip the broom in hot water for a couple of minutes. Without shaking off the water, go to the steam room. There, hold a broom over hot stones - and you can bathe.
a few hours before the bath. Dip the broom in warm water (for 10-15 minutes), then, adding hot water, cover the top. Bring to the desired condition, periodically turning over.

Prepare brooms in advance

for experienced vapers. A couple of hours before the bath procedures, leave the broom in a steamer with barely warm water for half an hour, constantly turning over. Then, without shaking off the water, put in the basin with the leaves up for the same amount of time. Thus, all branches are fully saturated with moisture and become elastic. Wrap in a package. Entering the steam room, hold a little over hot stones.

A common question: is it possible for a nursing mother to bathe in a bath?

Bath procedures are not contraindicated for young mothers, but this issue should be approached very seriously. If a woman did not visit the bath during pregnancy, then she should refrain from it for at least a year after giving birth. If the bath has not been visited for the last six months - abstain for about 6 months after childbirth. When a nursing mother is an experienced bath attendant, you can safely go to the steam room a couple of months after giving birth.

To avoid any problems after visiting the bath, it is enough to learn a few points:

overheating is contraindicated for nursing (when the body receives a large amount of heat, the breast will become very full of milk, it may even leak). Therefore, the duration of the first visit is about 5 minutes (2-3 visits).
do not lie on your stomach (there is a high risk of overheating of the chest);
in no case do not plunge into a font or pool with cold water (such sudden changes in temperature can cause malfunctions in the production of milk). It is enough to wipe the chest with water, the rest of the body - cooler.

Is it possible and how to steam in the bath with osteochondrosis?

With osteochondrosis, it is not only possible, but also necessary (in moderate doses) to visit the bathhouse. A doctor's consultation is not required, but recommended. The process of taking bath procedures by people suffering from osteochondrosis is the same as for everyone. You should not just be zealous with a massage with a broom, so as not to harm your health.

Bath helps to get rid of many diseases

If you suffer from osteochondrosis, the bath will help you:

improve blood circulation in the affected area of the body;
reduce pain syndrome;
improve the nutrition of body cells
remove waste and toxins.

To enhance the therapeutic effect of the bath will help a very simple remedy - honey. This is an excellent remedy for the treatment of osteochondrosis of the neck in the bath. Grandma's recipe: before entering the steam room, you need to smear your neck and shoulders with honey, and when you leave it, wrap yourself in a towel and drink herbal tea. Repeat the procedure 2-3 times in one visit to the bath. The night after the bath should be spent under a blanket to prolong the healing effect.

After the steam room

After finishing all the bath procedures, wrap yourself in a towel, drink herbal tea. Lie down, relax, clear your mind of all thoughts. After all, both the body and the soul are cleansed in the bath. In addition, steamed skin is ideal for various cosmetic procedures. Pamper yourself with masks and scrubs made from natural products (ideal for masks - honey, sour cream, clay; for scrubs - grounds from natural coffee or sea salt). Spend these moments with pleasure - and your skin will look like after visiting the Spa - smooth and silky.

Bath is the best place for applying masks and scrubs

So we have finished our journey into the world of baths. Now you know about its beneficial properties and will be able to spend time in the bath with pleasure and health benefits. Enjoy your holiday and have a light steam!