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Hardening with water. Presentation by Ivanova L.Yu. GKVOU Center for Education at Correctional Institutions of the Samara Region
Methods of hardening with water Wiping is easily accessible and is carried out with a terry towel, sponge or mittens soaked in water. First wipe the neck, chest, then the back and stomach. After that, wipe dry with a towel and rub until noticeable redness.
Methods of hardening with water Pouring. With water from a watering can or hand shower, start pouring yourself from behind from the soles of your feet to your neck. After that, pour yourself from behind for two minutes, pouring over your neck, back, buttocks. After that, pour over the chest and stomach, and then the arms. If necessary, you can combine dousing with rubbing the body with a special mitt. A very good relaxing effect has a dousing of the shoulders and neck. To do this, you don’t even have to completely undress, undress to the waist, bend over the bathtub and douse yourself with warm water for a couple of minutes. For headaches, dousing the head is used.
Water hardening methods Shower. This is a stronger hardening procedure in terms of its effect on the body. For beginners, the water temperature should be maintained at about 30 ° C, the duration of exposure should be no more than a minute.
Water hardening methods Bathing. This is a very popular hardening procedure familiar to everyone since childhood. It is best to swim in open water and start in the warm season, when the water is already warm enough.
Winter swimming. Winter swimming is not only a way of hardening, but also a method that improves the energy of the human body. It empowers the entire body. As a result of observations of people who go in for winter swimming, it was found that the incidence of colds is 60 times less than that of ordinary people, and diseases of a different nature are 30 times less.
Bathing at Baptism. Winter swimming, as a way of hardening, also has a close connection with church holidays, for example, with baptism, at which people, dipping into the water, wash away all sins from themselves. In medicine, this method of hardening was first described in 1886.
Pros and cons of ice swimming. The benefit is to strengthen the immune system, improve skin condition and blood circulation. In addition, in the process of winter swimming, the so-called hormones of joy are released, which leads to an improvement in mood, if any pain syndromes were observed, they also disappear. Contraindications to winter swimming are diseases such as: tuberculosis, allergy to cold, damage to the cerebral vessels and coronary, as well as kidney disease, gynecological diseases. In addition, it is not recommended to accustom a child to winter swimming, as this is the strongest hormonal stress for a growing organism.
Porfiry Ivanov One of the popularizers of cold hardening in our country was Porfiry Korneevich Ivanov, who showed the possibility of harmonious merging with nature in all its manifestations by an example of his life. Even in the most severe frosts, he walked in his shorts and barefoot, swam many times a day in winter in natural reservoirs or poured water from wells, spent the night without clothes in the snow.
Hardening of children. Hardening of children can be considered the most basic preventive measure for colds and a method of strengthening immunity. It is recommended to start hardening measures from infancy and continue throughout life, but only if the child's body is completely healthy.
Hardening with hot water. For those who experience discomfort when the skin comes into contact with cold water, there is also the possibility of hardening, only with hot water. The essence of the method is quite simple: the body is wiped with a sponge (towel), abundantly moistened with warm or even hot water. Now the fun begins, the water begins to evaporate from the surface of the body and cool it. However, be careful! With an increase in water temperature, the intensity of evaporation of moisture, and hence the cooling of the body, also increases. As with a gradual decrease in temperature when hardening the body with cold water, the temperature should also be increased gradually when hardening with hot water. This method of hardening affects the body in the same way as a contrast shower.
Rules for quenching with water. The first and basic rule of hardening with water is gradualness. The intensity of hardening procedures should be increased gradually. And at the same time, you should not unnecessarily slow down the effect of cold on the body, it should be strong enough for the body to begin to react. The second rule of hardening the body with water is systematic. In addition, it is better to harden your body more often and for a short time than rarely and for a long time, which can lead to the opposite effect. When the hardening procedures are stopped for 2-3 months, the body's resistance to cold will disappear without a trace. The third rule is the emphasis on the characteristics of your body. Be sure to consider the attitude of your own body to cold irritation. The fourth rule of hardening is multifactorial. To achieve the best effect from hardening, you should combine different methods of hardening: shower, dousing, bathing, hardening by the sun and air.
Take care of your health, it is your private property.
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Hardening of the body
The work was completed by: Khorev Nikita. Pupil 5 "B" class MOU "Secondary School No. 46". Project manager: Polovnikova Irina Viktorovna. Saratov 2015
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hardening by the sun
air hardening
water hardening
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Ultraviolet rays have a beneficial effect on the body, increasing the tone of the central nervous system, improving skin function, metabolism and blood composition, and promoting the formation of vitamin D. All these factors have a positive effect on a person’s mood and performance, and are also an excellent hardening agent in the fight with diseases and infections.
It is important to remember that the abuse of sun exposure leads to suppression of the immune system and to a decrease in the body's resistance. The head must be covered with a light-coloured headdress that does not impede the evaporation of sweat and does not prevent the head from cooling. Breaks are necessary, as overheating the body can cause sun or heat stroke.
hardening by the sun
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Morning is the best time for sunbathing. In the summer, it is advisable to sunbathe: in the southern regions from 7 to 10 hours; in the middle lane from 8 a.m. to 11 a.m.; in the northern regions from 9 a.m. to 12 p.m. In autumn and spring, the best time for sunbathing is from 11 am to 2 pm. It is undesirable to be exposed to solar radiation directly after eating or on an empty stomach. The head must be covered with a light-coloured headdress that does not impede the evaporation of sweat and does not prevent the head from cooling. The dosage of exposure to the sun depends on the time of year and the intensity of solar radiation.
Sunbathing starts from 5-10 minutes, then each procedure is increased by 5-10 minutes, gradually bringing it to 1-2 hours with breaks in the shade for 15 minutes after every half hour. Breaks are necessary, as overheating the body can cause sun or heat stroke. And burns can appear on the skin.
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The effect of sunlight on the human body is very diverse. They cause photochemical reactions that change protein, mineral, gas metabolism; cause various physical and chemical changes in the blood, intensive combustion of fat; an increase in metabolism leads to an improvement in blood circulation and respiration: respiratory movements become more frequent and deeper, the body receives more oxygen, thus, the most important functions of the body are normalized. Sunbathing, stimulating the nervous system, has a positive effect on mood, on human performance.
But only reasonable use of the sun gives a positive effect. It should be remembered that the influence of solar radiation depends, firstly, on the state of the organism itself, secondly, on the method of irradiation, and thirdly, on meteorological conditions. All these factors, taken together, determine the nature of the body's response.
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The hardening effect of air depends not only on air temperature, but also on humidity and air velocity. Air baths should be started in a ventilated room, and as hardening, move to the open air. Physical exercises during procedures give them a much greater effect.
If a feeling of chills appeared during hardening with air, it is necessary to run and do some gymnastic exercises. Physical exercise in the fresh air is very beneficial for the body, especially when performed in any weather. It is also very useful to sleep with an open window all year round. All this increases the resistance of the upper respiratory tract to cooling and gives a certain hardening effect. For dosages of air baths, it is possible either to gradually reduce the air temperature or to increase the duration of the procedures themselves at a constant temperature.
air hardening
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An important and exceptional feature of air procedures as a hardening agent is that they are available to people of different ages and can be widely used not only by healthy people, but also by those suffering from certain diseases. Moreover, in a number of diseases, these procedures are prescribed as a remedy. The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes improve, the activity of the cardiovascular and respiratory systems improves, the morphological composition of the blood changes.
Air procedures for the purpose of hardening can be used either in the form of a dressed person staying in the open air, or in the form of air baths, in which there is a short-term effect of air of a certain temperature on the naked surface of the human body. Staying in the fresh air improves the general well-being of a person, influencing his emotional state, causes a feeling of cheerfulness, freshness.
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water hardening
Wiping, which begins with the upper half of the body - the neck, chest, back and arms are wiped with water, then wiped dry and rubbed with a towel in the direction of blood flow to the heart. In the same way, the legs are then wiped. The entire procedure of rubbing and rubbing should not exceed five minutes. The next step is pouring. Dousing with water begins at a temperature of about 30 ° C. After it, rubbing the body with a towel is also necessary. The procedure should last no more than 4 minutes, because the main hardening factor is the temperature of the water, and not the duration of the procedure itself. When taking a cold shower, hardening is combined with mechanical action.
Initial procedures are done lasting no more than one minute. At the end, be sure to rub the body with a towel. A very good way of hardening is swimming in open water, which provides an effect on the body not only of water, but of air and sunlight. It is recommended to use local: gargling with cold water and cold foot baths.
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It is necessary to start bathing with short immersions in water for 1-2 minutes, gradually increasing the time spent in water up to 10-15 minutes. and more. You should immediately dive into the water. While swimming, you must always be in motion (swim). You can not stay in the water until the lips turn blue, until the chills or the appearance of "goose bumps". You can swim once or twice a day, preferably without clothes at all. It is not recommended to swim after sunset, as well as before the expiration of 1.5-2 hours. after eating. It is best to swim in water lit by the sun. Bathing, especially in the sea, strengthens the nervous system. Salts dissolved in sea water have a positive effect on the skin, harden it, increase the overall tone.
Swimming improves the body's metabolism. Hardening of the lower extremities significantly increases the resistance of the nasopharyngeal mucosa against hypothermia. One of the effective methods of hardening is the alternation of warm and cold procedures. But only healthy middle-aged people are allowed to use it.
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A very good method of hardening is swimming in open water, which provides an effect on the body not only of water, but also of air and sunlight. It is advisable to swim in the morning and evening hours. Gradually, the number of baths increases to 2-3 times a day, while an interval of 3-4 hours between baths must be observed. There are also exceptionally potent procedures, such as rubbing with snow. Such procedures are possible only after many years of systematic hardening, but they are not necessary, since a high level of hardening can be achieved by daily use of conventional hardening agents.
You can start hardening as soon as the disease or its exacerbation is eliminated. By observing a consistent and gradual increase in dosage, as well as a systematic hardening procedure, you will definitely achieve excellent health and body resistance to many ailments.
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Internet resources
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http://www.inflora.ru
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HARDENING
Made a presentation
student of the AFK-21 group
Drozdov Mikhail
hardening
This is a system of preventive measures aimed at the body's resistance to adverse environmental factors.
Aerotherapy - air conditioning
This type of hardening includes air baths and long walks in the fresh air. Air hardening is beneficial for humans, immunity increases, the body is saturated with oxygen and thereby contributes to the normalization of most organs and body systems.
Heliotherapy - hardening by the sun
Hardening by the sun increases the stability of the nervous system, accelerates the body's metabolic processes, increases the body's resistance, improves blood circulation, improves the functioning of the muscular system, and has a tonic effect on almost all body functions.
Rules for hardening by the sun
In no case should burns, overheating and thermal shock be allowed. Improper hardening by the sun can lead to serious illnesses. Hardening by the sun should occur gradually and take into account age, human health, climatic conditions and other factors.
Walking barefoot
This type of hardening is useful for both children and adults. There are a large number of biologically active points on the feet of a person, which, when walking barefoot, are stimulated and help to normalize the work of many organs and systems of the body.
water hardening
Hardening with water is a beneficial procedure for the body. With water hardening, blood circulation in the body is more intense, bringing additional oxygen and nutrients to the organs and systems of the body.
Water hardening can be divided into several types:
Rubdown
It is the most gentle and sparing of all hardening procedures with water. Rubbing can be applied from the earliest childhood. Rubbing can be done with a sponge, hand or towel dipped in water.
Pouring
Dousing is a more effective procedure than wiping. Pouring can be general, that is, the whole body and local - dousing the legs. After the dousing procedure, it is necessary to rub the body with a dry towel.
Shower hardening is an even more effective hardening procedure than rubbing and dousing. There are two options for hardening with a shower, this is a cool (cold) shower and a contrast shower.
Therapeutic bathing and swimming
Therapeutic bathing and winter swimming have a great effect on all organs and systems of the human body, the work of the heart and lungs improves, the thermoregulation system improves. It is necessary to start winter swimming after consulting a doctor.
Question #1
This type of hardening includes air baths and long walks in the fresh air.
- Aerotherapy
- Heliotherapy
- Pouring
Question #2
The most gentle and sparing of all hardening procedures with water.
- Pouring
- Therapeutic bathing and swimming
- Rubdown
Question #3
a system of preventive measures aimed at the body's resistance to adverse environmental factors.
- hardening
- Adaptive Physical Rehabilitation
Question #4
Heliotherapy is?
- hardening by the sun
- water hardening
- Cold and hot shower
Question #5
It is mandatory to start this type of hardening after consulting a doctor.
- Therapeutic bathing and swimming
- Rubdown
- air hardening
Introduction.
- Hardening principles
- Basic hardening methods
What is hardening ?
- hardening is a set of measures to increase the body's resistance to the effects of adverse weather and climatic conditions. hardening This is a kind of training of the body's defenses. Tempering procedures normalize the state of the emotional sphere, make a person more restrained, balanced, they give vigor, improve mood. Hardening increases the efficiency and endurance of the body. A hardened person easily endures not only heat and cold, but also sudden changes in external temperature, which can weaken the body's defenses.
- The most important preventive role of hardening is that hardening does not cure, but prevents the disease. Hardening can be used by anyone, regardless of the degree of physical development.
From the history of hardening.
- As a means of increasing the body's defenses, hardening arose in ancient times. The Slavic peoples of Ancient Rus' used a bath to improve their health, followed by rubbing with snow or swimming in a river or lake at any time of the year. The bath performed therapeutic and health-improving functions. Particular attention was paid to hardening in the Russian army, where the Russian bath was also widely used for “strength and health of the body”.
Hardening principles.
- hardening- this is the skillful use of the mechanisms of protection and adaptation of the body. It allows you to use the hidden capabilities of the body, mobilize defenses at the right time and thereby eliminate the dangerous influence of unfavorable environmental factors on it.
- When carrying out hardening, it is best to adhere to the well-known medical rule: weak stimuli contribute to a better administration of functions, strong ones interfere with it, excessive ones are fatal.
- Hardening must be carried out according to the following mechanisms:
The systematic use of hardening procedures.
- Hardening of the body should be carried out systematically, day after day throughout the year, regardless of weather conditions and without long breaks. Then the body develops a certain stereotyped reaction to the applied stimulus: changes in body response to the effects of cold developing as a result of re-cooling, are fixed And persist only when strict cooling repetition mode. - Interruptions in hardening reduce the body's acquired resistance to temperature effects. So, carrying out hardening procedures for 2-3 months, and then stopping them, leads to the fact that the hardening of the body disappears after a month, and in children after a week. - In the event of the appearance of signs of the disease, hardening is temporarily stopped, after recovery, it should be resumed from the initial period.
The gradual increase in the strength of the irritating effect.
- Hardening will give a positive result if the strength and duration of the hardening procedures are gradually increased. You should not start hardening immediately with wiping with snow or swimming in an ice hole. Such hardening can be harmful to health. The transition from less strong impacts to stronger ones should be carried out gradually, taking into account the state of the body and the nature of its responses to the applied impact.
- At the beginning of the application of hardening procedures, the body has a certain response from the respiratory, cardiovascular and central nervous systems. As this procedure is repeatedly repeated, the reaction of the body to it gradually weakens, and its further use no longer has a hardening effect. Then it is necessary to change the strength and duration of the impact of hardening procedures on the body.
Sequence in carrying out hardening procedures.
- It is necessary to pre-train the body with more gentle procedures.
- You can start with wiping, foot baths, and only then proceed to dousing, while observing the principle of gradual decrease in temperature.
Accounting for the individual characteristics of a person and his state of health.
- Before you start taking hardening procedures, you should consult a doctor, as hardening has a very strong effect on the body, especially on people who start it for the first time. Given the age and condition of the body, the doctor will help you choose the right hardening agent and advise how to use it in order to prevent undesirable consequences.
- Observation of a doctor during hardening will determine efficiency hardening procedures, detect unwanted deviations in health and to plan further hardening. Evaluation of the effectiveness of hardening is self-control over your well-being and on the basis of this you can change the dosage of hardening procedures. Self-control is carried out taking into account the following indicators: general well-being, body weight, pulse, appetite, sleep.
The impact of natural factors.
- The main means of hardening are air, water, sunlight; combination with physical exercises increases the effectiveness of hardening procedures. The effectiveness of hardening procedures is significantly increased if they are combined with sports exercises. At the same time, it is important to ensure that the magnitude of the loads on the body is also different.
Basic hardening methods.
Air hardening.
The most common and accessible form of hardening is the use of fresh air. Walking is very important for health promotion.
- The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems, improves digestion processes, and improves the activity of the cardiovascular and respiratory systems. Staying in the fresh air improves the overall well-being of the body, influencing the emotional state, causes a feeling of cheerfulness, freshness.
- A more pronounced effect cool and moderately cold air baths. Taking for the purpose of hardening more and more cool.
- Air baths, we thereby train the body to low temperatures providing thermoregulatory processes.
- Warm baths, not providing hardening, however, also have a positive effect on the body. A person tolerates heat more easily in dry air than in humid air. Dry air contributes to the loss of moisture from the body.
- Air procedures for the purpose of hardening, they can be used by a dressed person in the open air (walks, sports activities), or by a naked person (sunbathing on the seashore, reading a book on an open veranda).
Air baths.
- Air hardening prepares the body for subsequent hardening procedures, such as water hardening.
- The dosage of air baths is carried out in two ways: a gradual decrease in air temperature and an increase in the duration of the procedure at the same temperature.
- It is necessary to start taking air baths in a room, regardless of the season, at a temperature not lower than 15-16 ° C, and only after a while you can move to the open air. They are taken in a well-ventilated area. Having exposed the body, one should remain in this state at the beginning of the hardening course for no more than 3-5 minutes (further increasing the time). When taking cool and especially cold baths, it is recommended to make active movements: gymnastic exercises, walking, running in place.
- After appropriate preliminary preparation, you can proceed to the reception air baths on open air. They should be taken in places protected from direct sunlight and strong winds. It is necessary to start taking air baths in the open air with an air temperature of 20-22 ° C. The first air bath should last no more than 15 minutes, each subsequent one should be 10-15 minutes longer.
- An important condition for the effectiveness of hardening in the open air is the wearing of clothing appropriate to weather conditions. Clothing must allow free circulation of air.
Hardening with water.
- An indicator of the influence of water hardening procedures is the reaction of the skin. - If at the beginning of the procedure it turns pale for a short time, and then turns red, then this indicates a positive effect, therefore, the physiological mechanisms of thermoregulation cope with cooling. - If the reaction of the skin is weak, blanching and redness is absent - this means insufficient exposure. It is necessary to slightly lower the temperature of the water or increase the duration of the procedure. A sharp blanching of the skin, a feeling of severe cold, chills and trembling indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or reduce the procedure time.
- Rubdown- the initial stage of hardening with water. It is carried out with a towel, sponge or just a hand moistened with water. Rubbing is done sequentially: neck, chest, back, then they are wiped dry and rubbed with a towel until redness. After that, they wipe their feet and also rub them. The whole procedure is carried out within five minutes.
- Pouring- the next stage of hardening. For the first douche, it is advisable to use water with a temperature of about + 30 ° C, further reducing it to + 15 ° C and below. After dousing, vigorous rubbing of the body with a towel is carried out.
- Shower– even more effective water procedure. At the beginning of hardening, the water temperature should be about + 30-32 ° C and the duration should not be more than a minute. In the future, you can gradually reduce the temperature and increase the duration up to 2 minutes, including rubbing the body. With a good degree of hardening, you can take a contrast shower, alternating 2-3 times water 35-40 ° C with water 13-20 ° C for 3 minutes. Regular intake of these water procedures causes a feeling of freshness, vivacity, increased efficiency.
Hardening of the pharynx.
- Gargling held every day in the morning and evening. Initially, water with a temperature of 23-25 ° C is used, gradually every week it decreases by 1-2 ° C and is brought to 5-10 ° C.
- For hardening, it is recommended to use local water procedures along with general ones. The most common of them is gargling with cold water, as this hardens the most vulnerable parts of the body to cooling.
In recent years, more and more attention has been winter swimming . Winter bathing and swimming affect almost all bodily functions. In walruses, the work of the lungs and heart is noticeably improved, gas exchange increases, and the thermoregulation system improves. Winter swimming lessons should be started only after a preliminary hardening training. Swimming in an ice-hole usually begins with a small warm-up, which includes gymnastic exercises and light running. Stay in the water lasts no more than 30-40 seconds. (for long-term practitioners - 90 seconds). Be sure to swim in a cap. After leaving the water, energetic movements are made, the body is wiped dry with a towel and self-massage is performed.
Hardening in a steam room.
- Bath is an excellent hygienic, healing and hardening agent. Under the influence of the bath procedure, the body's working capacity and its emotional tone increase, recovery processes are accelerated after intense and prolonged physical work. As a result of regular visits to the bath, the body's resistance to colds and infectious diseases increases. Staying in the steam section of the bath causes the expansion of blood vessels, increases blood circulation in all tissues of the body. Under the influence of high temperature, sweat is intensively released, which contributes to the removal of harmful metabolic products from the body. Bath procedures are not recommended for people suffering from cardiovascular diseases, hypertension.
Sun hardening.
- Solar infrared rays have a pronounced thermal effect on the body. They contribute to the formation of additional heat in the body. As a result, the activity of the sweat glands increases and the evaporation of moisture from the surface of the skin increases: the subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, and this improves blood circulation in all tissues of the body. UV irradiation has a great biological effect: it promotes the formation of vitamin D in the body, which has a pronounced antirachitic effect; speeds up metabolic processes. UV rays improve blood composition, have a bactericidal effect, thereby increasing the body's resistance to colds and infectious diseases; they have a tonic effect on almost all body functions.
- The skin of different people has a different degree of sensitivity to solar radiation. This is due to the thickness of the stratum corneum, the degree of blood supply to the skin and its ability to pigmentation.
Sunbathing.
- sunbathing for the purpose of hardening, it should be taken very carefully, otherwise, instead of benefit, they will bring harm (burns, heat and sunstroke). Sunbathing is best in the morning, when the air is especially clean and not too hot, and in the late afternoon, when the sun is setting. Their duration should not exceed 5 minutes (then add 3-5 minutes, gradually increasing to an hour). You can't sleep while sunbathing! The head should be covered with panama, and the eyes with dark glasses.
- In conclusion, I note that hardening is an important means of preventing the adverse effects of weather and climate conditions on the body. The systematic use of hardening procedures increases the overall level of human health.
hardening
Hardening - increasing the body's resistance to the adverse effects of physical environmental factors.
Hardening is divided intogeneral and special:
Are common:
- proper daily routine
- balanced diet
- physical education classes
Special:
air hardening (air baths)
hardening by the sun (sunbathing)
hardening with water (water procedures)
Basic rules for hardening:
Proper selection and dosing of hardening procedures individually for each person, taking into account age.
Strict systematic hardening (should be carried out all year round with a change only in types and methods depending on weather conditions, seasons of the year).
The use of weak cold influences when training resistance to cold (temperature fluctuations within 2-4 degrees).
Carrying out hardening procedures against the background of positive emotions and complete physical health of a person.
air hardening
The easiest and most effective way to maintain and improve health.
Air baths are divided into
- thermal at air temperature from 30 to 20°C,
- cool - from 20 to 14 ° C, and
- cold - at temperatures below 14°C
Hardening with the help of air baths should begin at 15-20°C and last no more than 20-30 minutes for a relatively long time, and only when the body gets used to cool air, they proceed to hardening at a temperature of 5-10°C for 15-20 minutes .
The most favorable time for taking air baths is in the morning hours..
You can take air procedures also in the evening, always after 1 - 1.5 hours after eating.
Hardening with water.
Water procedures are a stronger means of hardening than all the others.
For hardening, cool water is used at a temperature of 24-16 ° C and cold - below 16 ° C.
The most favorable time for taking water procedures is in the morning
In the initial period, water procedures are carried out at an air temperature of 17-20 ° C, later the air temperature may be slightly lower. After any water procedure, it is necessary to wipe yourself off, rubbing the body with a terry towel red-hot. With significant cooling of the body, it is advisable to perform active physical exercises.
Hardening water procedures are divided into
Rubbing
Pouring
shower and bathing
Rubdown
Rubbing is the simplest form of hardening.
It is carried out using a terry towel or sponge dipped in water.
In this case, it is necessary to adhere to a certain sequence: first of all, they wipe the upper half of the body - the neck, chest, arms, back, wipe it dry and rub it with a dry towel until redness appears; in the second - the lower half of the body - the stomach, lower back, lower limbs.
The total duration of the procedure does not exceed 5 minutes.
Pouring
Dousing is the next most intense water hardening procedure. Begin hardening at a water temperature of 30 ° C, followed by a decrease to 15 ° C and below.
The duration of dousing should not exceed 2-3 minutes.
The initial water temperature should not exceed 30 °C, and the duration of exposure should not exceed 1 minute. The water temperature is gradually reduced, and the time is increased to 2 minutes, including rubbing the body.
Bathing
Bathing is one of the most common and well-known methods of healing and hardening since ancient times.
The bathing season in the summer is opened at a water and air temperature of at least 18-20°C, and ends at a water temperature of 13-14°C and an air temperature of 15-16°C. The most favorable hours for swimming are morning or evening.
It is unacceptable to swim immediately after eating, it is necessary that at least 1.5-2 hours pass.
hardening by the sun
The energy of the sun in the form of ultraviolet and thermal rays helps to harden the body, improves sleep, human well-being, blood composition and metabolism. The skin better resists external harmful influences and regulates heat transfer.
We must not forget that sunbathing is a powerful procedure, if used improperly, it can be harmful, in particular, cause overheating.
Prolonged exposure to the sun with an uncovered head can lead to sunstroke.
Basic principles of hardening
There are several principles that must be observed in order to obtain a positive effect from hardening, regardless of the age of the person or the active hardening factors.
The principle of systematic
Tempering procedures should be carried out systematically: daily, without long breaks, since only the regularity of procedures increases the ability of the nervous system to adapt to changing environmental conditions.
Long breaks lead to a complete or partial loss of acquired protective reactions.
The principle of gradualness
Hardening will bring a positive result only if the strength and duration of the hardening procedures increase gradually, adapting the body to different temperature conditions.
You should not start hardening immediately with rubbing with cold water or snow or swimming in the hole, imitating the "walruses". Such hardening can bring irreparable harm to health. The transition from less strong impacts to stronger ones should be carried out gradually, taking into account the state of the body and the nature of its responses to the applied impact.
As this procedure is repeatedly repeated, the body's reaction to it gradually weakens, and its further use no longer has a hardening effect.
Sequence principle
This principle is no less important than the principle of gradualism. It is necessary to pre-train the body with more gentle procedures, such as wiping, foot baths, and only then pouring and showering, while observing, of course, the principle of gradually reducing the temperature of the water.
The choice of a hardening scheme when using air, water or solar procedures should depend on the individual characteristics of a person, his state of health.
Hardening procedures are a fairly effective means of gaining health and physical fitness.
Hardening, meanwhile, is a set of measures that must be under mandatory control.
A hardened person is less prone to diseases, has a high vitality, a good and cheerful mood.
