Cold water temperature for hardening. General rules for hardening children. Water hardening methods

Many people ask themselves the question: “Can I protect myself and my children from colds?” "Can!" - Responses are people who advocate hardening the body with water and lovers of swimming in ice water. By subjecting his body to water procedures, a person gets rid of diseases such as tonsillitis, bronchitis and different forms ARVI.

The benefits of the procedure of hardening the body with water

Hardening with water procedures serves not only as a preventive measure against colds and viral diseases, but also helps to restore all the impaired functions of the body, primarily the cardiovascular and central nervous systems, and the mental state of a person.

Modern comfortable living conditions contribute to a weakening of the person’s ability to adapt to constantly changing environmental conditions, reduce the body’s resistance to weather changes, overcooling infections, etc. And as a result, the number of people prone to frequent diseases, which often become chronic. Therefore, doctors are increasingly insisting that they resort to the most affordable way to strengthen the body. – hardening the body.

The benefits of hardening are well known since ancient times. And all of us, as a rule, are his supporters. But, unfortunately, most often theoretically. But in practice, there is not enough decisiveness, everyday worries are prevailing, and there seems to be no more time for tempering procedures. But hardening the body is one of the easiest ways to avoid many ailments, often ending in serious complications. And you can start it at any age, at any time of the year.

But it should be borne in mind that hardening procedures will become effective only if they are carried out systematically. Without constant reinforcement, results are reduced. Their effectiveness also increases with integrated use, a combination of general and local effects. You can’t sharply increase the intensity of hardening procedures, this can turn into the opposite effect – cause hypothermia and cause disease. Do not start hardening the body during an illness and for a certain period after it. The procedure should not become a forced act; to achieve a result, positive emotions are needed.

The main principles of water quenching

General cool and cold water procedures contribute to the release of a significant amount of heat from the body, and the loss is greater, the colder the water and the longer the procedure. It is noted that the largest heat loss occurs in the very first minutes of hardening, and later this process slows down. Reuse cold water creates suitable conditions for the development of reactions that reduce heat transfer and increase the body's heat production, that is, it helps metabolism and promotes the formation of a new portion of internal heat in the body.

The initial water temperature during quenching water procedures should be indifferent, allowing it to be transferred without irritation. With water procedures, sudden irritations with ice water are eliminated to eliminate stress.

Methods of water hardening of the body

If you first decided to turn to hardening, then you can start with the simplest – wiping cold water.

Rubdown usually begins with the hands, upper torso,

and after 2 weeks they begin to wipe the entire body.

Subsequently, the procedures are gradually brought to dousing with cold water.

Rubdown is usually done in the evening before bedtime or immediately after waking up. Use a slightly wrung out towel, mitten or sponge.

Pour hardening method

After several months of rubbing with cold water, you can gradually proceed to dousing. For starters, you can use water at a temperature of 20–25 ° С, gradually lowering it by 1–2 ° С. The procedure must be performed before bedtime. As well as wiping, this hardening procedure begins with the hands, proceeding to dousing all the limbs completely, the torso and finally the whole body.

One of the initial procedures is dousing the legs. First, cold water is watered on the extremities, and after a month of hardening, you can stand with your feet in a basin of cold water, increasing the procedure time by several seconds each lesson and bringing it to 3 minutes. Then it is more efficient to lower the water temperature by 1 ° C, bringing it to 14 ° C, leaving the bathing time the same.

In the future, this method can be slightly complicated: for this, it is required to put a shower with a strong pressure of cold water on the bottom of the bath and imitate walking in a stream of water for 2 minutes. By laying a mat with rubber spikes on the bottom, you can massage the reflex zones of the feet associated with all internal organs, which will make the procedure more effective. Foot dousing can be combined with wiping. This has a tonic effect on the whole body, accelerates the metabolism, improves blood circulation.

Rubbing is done with a mitten from a hard, preferably ribbed fabric (for example, a waffle towel or canvas), with water at a temperature of 20–23 ° С. Wetting and squeezing the mitten, rub the body in a circular motion in the direction from the peripheral areas to the center. The positive effect of rubdowns can be enhanced by adding iodized salt to the water (1 tbsp. Per 1 liter of water), thus creating the effect of sea water. Having wiped one part of the body, you must immediately rub it with a dry towel until you feel warm. The procedure is best carried out in the morning, while the air temperature should not be lower than 18 ° C.

After water procedures, it is necessary to rub the cooled parts of the body with a warm terry towel until they become red.

Walking on water as a way of hardening the body

One of the most ancient types of hardening is barefoot. Its roots go to Ancient Greece, where barefoot was a cult. In scientific medicine, this type of hardening by water procedures was proposed in the XIX century. hygienist scientist Sebastian Kneipp. He said that, in combination with dousing, walking barefoot over dew, wet stones, and snow is very effective in preventing various diseases.

This procedure is best started at summer period, since at this time there is an opportunity to walk barefoot on the ground and morning dew. After about 1 month, the procedure intensifies. In a basin with cold water, they step on one or the other foot alternately, as if imitating walking in one place.

In the future, the water level is raised from the ankles to the knees, and the hardening exercise itself is done in a bath or a river with cool water.

After walking on water, the legs are doused with water at room temperature and rubbed heavily with a towel.

Shower - an effective method of water hardening

A contrast shower is also used with alternating water of different temperatures. Starting the procedure with water at a temperature of 35–37 ° C, it should end with water at a lower temperature. At first, the difference should fluctuate between 2–4 ° С with a subsequent increase in contrast. With the passage of time, after complete adaptation of the body, the water temperature at the final stage can be reduced to 18–20 ° С. Such a procedure energizes, stimulates the nervous system, increases the body's resistance to hypothermia, enhances the work of the circulatory, cardiovascular and respiratory systems.

In its effect, showers are similar to dousing, except that when dousing, temperature contrast is not used, but water of the same temperature is used with its daily decrease from the initial 33–34 ° С to 20–22 ° С. For the procedure, a person gets into the bath, after which he is doused with water. You can pour out for 2-3 minutes. After pouring, it is necessary to grind the body with a dry coarse cloth until the skin becomes pink.

Cold shower as a method of hardening the body. This hardening procedure is considered very strong and effective and requires preliminary preparation. A shower with an average water pressure is used, for a start the temperature should not be very cold, 33-35 ° C is enough. Then the temperature is gradually lowered, and the shower time is adjusted to 2 minutes.

With sufficient preparedness hardened after physical exertion and to relieve stress and fatigue, they take the so-called contrast shower. Its peculiarity is that it uses alternately cold and warm water with a temperature drop of 5-7 to 20 ° C. In winter, the water temperature during hardening should be much warmer than in summer.

Swimming in open water as a way to harden the body

This is one of the most effective ways, since the temperature regime is combined with exposure sun rays throughout the body evenly, as well as with swimming, which helps strengthen the nervous, respiratory and cardiovascular systems to form motor skills.

The swimming season is usually considered open if the water temperature in the pond reaches 18 ° C. From 1 time per day towards the end of summer, they gradually switch to bathing at intervals of 3-4 hours (lunch and rest breaks).

The best effect from the point of view of the hardening organism is made by bathing in sea water due to the increased content of salts, which cause a slight gentle chemical effect on the skin. A combination of thermal effects with mechanical (wave motion) is also useful.

When bathing, it is necessary to focus on the state of your health, not to allow hypothermia, chills. Chilled skin no longer gives the proper reaction, and instead of warming, freezing occurs, causing irritation of the nervous system (often accompanied by seizures), general weakness, etc.

The most sensitive to cold and susceptible to colds are the feet and nasopharynx. Therefore, water quenching of these parts of the body must devote maximum time. People who rinse their throats with ice-cold water and dousing their feet are less likely to get the flu, runny nose, and tonsillitis.

An effective method of hardening the body with winter bathing

And finally, the most extreme form of water quenching of the body is winter swimming in open water. But this method requires prior medical advice and long-term systematic preparation. The preparatory phase is carried out for 2-3 years. The first year, such procedures as rubbing, dousing, contrast showers with increasing intensity are practiced, that is, the temperature of cold water is brought to a minimum. The subsequent period includes a cold shower, cold baths and wiping with cold water, standing in the snow, as well as walking in soft snow.

By themselves, these procedures have a powerful effect and, if they are successful, you can proceed to the next stage. – bathing in early spring and late autumn in open waters with a water temperature of 16–18 ° С. 33 This stage should last at least 2 years. And when your body is strong enough, you can start winter swimming. Bathing time should not exceed 1 min, since being in low temperature water causes sharp deviations from the norm: blood pressure rises, heart rate and breathing increase, and body temperature decreases. This method of water quenching also affects the state of the nervous system. Therefore, only absolutely healthy people can use it.

An absolute contraindication to winter swimming are

hypertension,
atherosclerosis,
chronic infectious and inflammatory diseases, etc.

In addition, this type of hardening is contraindicated in children and adolescents under 18 years of age, as “winter swimming”, being a strong stress for the whole body, enhances the function of the adrenal glands – the most important gland of internal secretion, which can result in their complete exhaustion and intolerance to stressful situations. Scientists have proven that people involved in winter swimming are resistant to colds to the same extent that they are systematically tempered by traditional methods.

A convinced promoter of water quenching was an Austrian physician, Sebastian Kneipp. To prove the healing power of water, he decided to swim in the winter on the Danube River, suffering from pneumonia. Indeed, the effect of ice water was beneficial, and S. Kneip recovered. Although repeating this procedure without preparation is not recommended to anyone.

Hot water quenching method

Since water can be tempered not only cold, but also hot, let's take a closer look at this type of hardening. No less useful is hot water. Under the influence of elevated temperature and humidity, oxygen consumption increases and, accordingly, the body gets rid of carbon dioxide. The lungs expand, begin to breathe their entire surface. The processes of skin respiration are also intensified, which is manifested in strengthening the elasticity and turgor (hydrostatic pressure in the cells) of the skin.

For those who do not tolerate cold water, you can recommend the hot method. In this case, the naked body is wiped with hot water and (unlike cold wipes) is not wiped. With natural drying, water evaporates from the skin and cools it. But it should be borne in mind that the hotter the water, the more intensively the cooling occurs, therefore the temperature of the water should be increased gradually.

Swimming as a way to harden the body

The difference in air and water temperatures in the pool (open water) provokes the natural hardening of the immune system. In addition, water quenching creates a natural cooling effect that prevents overheating. The aqueous medium has a gentle effect on the muscles and ligaments, preventing stretching, due to the fact that the liquid medium takes on body weight. At the same time, the calorie consumption required to overcome 1 km in the pool is equivalent to 4 km of running or brisk walking.

One of the most effective methods today is quenching by swimming. Not many people know that this hardening technique involves swimming treatment. It can be recommended even to people with weakened immunity: after illness, pregnant and lactating women, etc.

Why is swimming quenching useful?

Water quenching during swimming prepares the body for further physical exercises on land. It trains the correctness of breathing, the uniformity of inspirations. By immersing the face in water, a person, of necessity, breathes all the lungs, which prevents air stagnation in their lower part. Swimming trains flexibility, increases elasticity of ligaments and tendons. Intensive movements of the legs and arms develop the hip joints, usually sedentary and not getting the proper load from the modern city dweller, as well as the triceps muscles (back surface) of the arm.

It is recommended to start quenching by swimming from 1 time per week for 15 to 20 minutes and, in the absence of contraindications, gradually bring the training time to 30 minutes 3 times a week. Classes in the water are recommended to be preceded very light workout on the land. It can last no more than 1-2 minutes and include light squats, swing legs to the sides and back and forth, inclinations. Too intense preliminary exercises before hardening by swimming can provoke a sharp increase in body temperature, which can lead to weakening of cardiac activity when abruptly immersed in water.

How is hardening of the body by swimming?

When hardening by swimming, it is necessary to ensure that the upper and lower parts of the body receive the same load. Swimming treatments will help strengthen your leg muscles. To do this, it is recommended from time to time to swim on the board, turning off the hands of the swimming process. More prepared can wear fins.

Special exercises performed in that part of the pool where water flows from the waist to the neck will also help.

Stand straight, arms outstretched in front of you. Raise your legs alternately, trying to reach your fingers 10 -15 times with each foot.

March in the water, raising your knees high, 5-10 minutes.

To train the upper body, you must try to keep the legs in a state of relative peace, you do not need to make quick and sharp movements. Hardening by swimming will be much more effective if physical exercises are additionally applied. Of exercise can recommend the following.

Bend your arms at the elbows, part your knees. Perform vigorous movements of the hands, as when swimming, maintaining balance. Perform 2 sets of 15 - 20 times.

Holding the support, make circular movements with the body left-right, Perform 2 sets of 20 - 30 times.

For the correct distribution of the load during hardening by swimming and to prevent monotony, you can enroll in a group of aqua aerobics or dancing in water.

Water quenching - one of the most effective methods health promotion and longevity. Water as a source of everything in the universe has a significant healing effect on the human body only if it adheres to all the principles of hardening.

In this article on the House of Knowledge I will tell you how to temper with water properly and what to do so as not to get sick after the procedures.

Preparation for hardening and selection of a method of hardening with water.

Most of all, those who are going to, without special preparation and training, surprise friends by swimming in the hole or pouring ice-cold water on them. I want to say with all the categoricality that in the adolescence and youthful age, "winter swimming" is generally not recommended. In this period of life, other types of hardening are much more effective for a person: solar and air. In addition, even in adulthood, “walruses” do not immediately become, but after long classes and always under the supervision of experienced trainers and doctors. And even with such conditions, not everyone is lucky to swim in the hole.

Therefore, I advise you to resort to not so exotic, but reliable and effective tempering procedures: soul, dousing, rubbing, wrapping, bathing, etc.

How to start tempering with water?

One of the important conditions for hardening the body with water is the correct choice of its temperature. There are cold baths (water temperature does not exceed 16 0 С), cool (16-28 0 С), so-called indifferent (29-36 0 С), warm (36-39 0 С) and hot (above 40 0 \u200b\u200bС).

Water hardening acts much stronger than air hardening. Therefore, do not stay long in the pool, river or sea. Short but energetic procedures invigorate and harden the body best.

Water quenching should start in spring or summer, but then do not interrupt it throughout the year. The optimum air temperature of such a “start” is in the range of 17–20 ° C and it can be reduced after a certain adaptation of the body.

Chilling water procedures are best taken in the morning, immediately after sleep or morning hygienic gymnastics. Upon completion, rub the skin vigorously with a soft towel until it turns pink.

The latter hardening factor is very indicative, and it should be learned to control. The first 1-2 minutes of contact with water, the skin turns pale, as the blood vessels narrow, then turns pink, due to their expansion. This reaction is especially important, as it increases the stamina of the body, its resistance to colds and other diseases. But we must not allow further hypothermia, which is expressed by pallor, or even blue skin.

Unfortunately, quite often you have to see children and teenagers in the water who are already trembling, turn purple from the cold, and do not want to go ashore. In addition to harm to health, such "hardening" does not give anything.

The temperature of the water for the initial hardening procedures should be indifferent, "indifferent", better than 34-35 0 С. You can "start" in pleasantly cool water at a temperature of 29-33 0 C. Such water does not excite and does not irritate. Over the next 1-2 weeks, the cold threshold is lowered to 12-14 0 C, or even lower. The rate of decrease in the temperature of hardening and its lower limit depend on the adaptability of your body to the cold. Reduce the temperature of the water should be gradually one degree every day. Control is carried out by the reaction of the skin. Only the first and second phases (blanching of the skin for 1-2 minutes, and then its acquisition of pink color) give a healing effect.

If during water quenching there is repeated chills, trembling, blue skin, then the quenching mode is chosen incorrectly. The water temperature must be immediately increased or shortened the procedure. You can also act with cold or heat on individual parts of the body, to combine varieties of procedures.

The pressure of the jets on the skin should also be considered. The stronger the water jet, the colder the procedure will be.

Blue skin during hardening with water at a young age is most often observed when bathing in open natural reservoirs. In this case, you should immediately go ashore and warm yourself.

Methods of hardening the body with water.

If you do not tolerate shower (skin receptors irritated) or douche, wiping, bathtubs, try resorting to short local procedures - wipe to the waist, do foot baths etc.

All hygienic procedures using water - washing, baths, showers, gargling and others - can also be successfully used for hardening. But you need to do this skillfully. Once I came across a case where a guy regularly tempered with cold rubbing above the waist, and washed his feet warm water. As a result, all his efforts came to naught.

First of all, make sure that there are no drafts in the room in which you are engaged in water procedures. Otherwise, acting on wet skin, they will cause additional hypothermia, and there it is not far from the disease. From the same considerations, in the summer, choose a cozy place for water procedures in the air.

Walking on water is a great way to harden the body.

For water quenching, it is not necessary to swim in the sea or in a special pool. You can become healthy and hardy in an ordinary apartment, in your yard or on the street.

It is good, for example, to harden to walk barefoot with dew or wet grass from rain in spring and summer, and in winter - around the room. The first such procedures last 3-5 minutes, and subsequently their duration is increased to 15-20 minutes. After each such hardening, do not forget to wash your feet with water, the temperature of which is 18-22 ° C. After that, carefully wipe them with a dry towel and put on your socks.

After 15-20 days of such hardening, you can already begin to "ferment on the water." Do not worry if there is no river or sea nearby. It is enough to stand in a bowl of water (18-22 0 C) and sit on the ground. In the first days, the duration of such procedures is 30 seconds, then their duration is gradually increased to 3 minutes. At the same time, every 3 days, the water temperature is reduced by 1 0 C, bringing it to 12-14 0 C. The effect of this procedure can be strengthened by raising the water level in the bath to the knees. After "tempering walks" the legs, especially the feet, are also well doused with water (18-22 0 С) until the sensation of heat.

Washing and rinsing the mouth are also types of water quenching.

In addition to the previously listed types of water quenching, many use washing or washing their hands and feet. To prevent diseases of the teeth and oral mucosa, rinse them with water at room temperature. And if this is done regularly (day and evening) with the throat, then soon you will forget about tonsillitis, tonsillitis and other diseases of the nasopharynx.

For each such rinse, half a glass of boiled water is enough. Moreover, the very gurgling of fluid in the throat should last as long as possible, for which you need to take as deep a breath as possible. This type of hardening is also useful in that it relates to breathing exercises, and, therefore, develops the lungs.

The correctness of the hardening process by wiping.

The procedure for hardening by wiping, as a rule, begins from the hands, from the wrist to the shoulder (with a sponge, napkin or towel dipped in water at 18-22 ° C) with uniform, fairly quick movements. After that, wet areas should be rubbed with a dry towel until the skin becomes pink. After 3-5 days, they wipe off the entire top part body: arms, chest, back. It is very convenient to do this with a mitten specially made from cotton fabric. After 2 weeks, you can already wipe the entire body: chest, back, stomach, arms and legs. They spend 2-3 minutes on the whole procedure.

A week after a complete wipe, the water temperature is reduced by 1 0 С every 3-5 days, bringing it to 12-14 0 С.

Wiping hardening is best done after morning exercises. It invigorates, activates forces. You can do this before bedtime, but then use water of moderate temperature and do not rub with a dry towel.

Water dousing is the best hardening method.

After two months of rubbing with 12-14-degree water, you can go on pouring.

Hardening with dousing begins at a temperature of 20 0 C. The first 7 days are doused over the shoulders, hands and forearms, and from the 2nd week - and feet. After each procedure, it is useful to do self-massage and be sure to rub with a dry towel.

After half a month such exercises are completely drenched: first, hands with legs, then water pressure is directed to the body (lower part) in front and behind, after which the back and head are doused. Another week of full pouring, and after every 3 procedures, the water temperature begins to decrease by 1 0 C, bringing it to 12-14 0 C.

Cool and cold souls are a great tempering method.

The strongest form of hardening - cool and cold souls, since they also mechanically irritate skin receptors. First, the water temperature should be 30-35 0 C, and the duration of the procedure is 1 minute. Then, according to the method described above, the water stream is made colder, and the duration of its effect on the body is increased to 2 minutes. In the future, it is useful to take showers with a variable water temperature, for which a 30-35-degree stream with a 15-20-degree stream alternate 2-3 times, the duration of each of which is 3 minutes.

If you adhere to the recommendations, water procedures will give you vivacity, increase efficiency. But if you feel that one of them is excessively exciting, slightly annoying, or if you began to fall asleep badly, then you should immediately abandon it.

Combination of water hardening procedures.

Hardening with water procedures, which were discussed, can be combined. Say, in the morning, "walk on water," and in the evening douse with water. All these procedures must be performed daily.

Swimming in ponds is a great way to temper the body.

Bathing in rivers, lakes and ponds.
TO effective means hardening applies and swimming in water. At the same time, the body is affected not only by meteorological, temperature, mechanical factors, but also the various movements that a person makes during swimming, exercises and games.

It is best to start swimming when the water, say, in a pond, heats up to 18-20 0 С and the air temperature will be the same. And the swimming season ends at a water temperature of 10-12 0 C and 14-16 0 C of air.

If the body is not sufficiently hardened, then the "starting" swim should take place in water, the temperature of which is not colder than 20 0 C, and air temperature 24-25 0 C. First, bathe for 3-5 minutes, bringing the stay in water to fifteen minutes, and subsequently - up to half an hour. In the first 4-5 days, they enter the water 1 time per day, then twice, with an interval of at least 3-4 hours.

Bathing is best tempered in the morning or evening. But do not forget that you can not enter the water in a hot, sweaty and tired state. After eating, you can swim only after 1.5-2 hours, and on an empty stomach - not recommended at all.

Sea bathing.
When hardening, sea bathing is also very useful. The body is additionally affected by chemical and mechanical irritants.

Shocks of waves increase the heat transfer of the body, activate the work of muscles, tone the cardiovascular, respiratory and nervous systems.

Microscopic crystals of sodium chloride, which are rich in seawater, significantly improve human well-being.

Snow rubbing is a common winter type of hardening.

Among the strong hardening agents, a special place is held by rubbing with snow. But you can proceed to this procedure only when the doctor permits.

They start rubbing snow in the room, and after adapting the body, this can be done on the street. First, the upper body is rubbed for 2 minutes, then the legs.

Bath and steam room - excellent hardening.

Strengthens human health and a bath with a steam room. Quilting yourself with a broom, you stimulate the release of sweat, blood flow to the skin, muscles and internal organs. It is useful, as they did in antiquity, after a bath to douse with cold water or rub in snow.

Thermal hardening procedures.

Thermal procedures for hardening the body also give a significant charge of health and vitality. Unlike the action of the cold, which first narrows the blood vessels, they expand in heat. General warming of the body relaxes the muscles of the internal organs, improves the functioning of the kidneys, enhances the secretion of bile, increases the secretion of the stomach and pancreas. The combination of warming and cooling procedures soothes the body and soothes pain.

Since thermal hardening procedures increase body temperature, the body's resistance to disease is also enhanced. Doctors widely use therapeutic and prophylactic hydroprocedures: compresses, wraps, baths.

Common thermal baths, for example, soothe the central nervous system, well relieve fatigue, insomnia and irritability. They should be taken before bedtime, not earlier than an hour after dinner. In this case, the water temperature should be about 37-38 0 C. The duration of the procedure is 15-20 minutes. The temperature of the water should always be constant, since deviation in any direction will not give the desired results.

At the end of the procedure, they are doused with warm water (26-27 0 C), dried (but not rubbed) with a towel and immediately go to bed.

Hardening with salt and coniferous salt baths.

To relieve fatigue and stress, you can take at home and salt baths. To do this, 0.5-1 kg of salt is dissolved in a bath filled to the brim with water, and for the coniferous-salt procedures, 2 more tablets of coniferous extract are added. The water temperature should not exceed 35 0 C. Take a bath should be every other day 2 hours before bedtime, no more than 10-15 minutes. After this, you need to lie down for half an hour.

General hygiene baths should be taken at home 1-2 times a week, or even more often. If your skin dries from water, use baby or lanolin soap.

Water quenching is widespread. Water has long been used for active. The thermal conductivity of water is 30 times higher than the thermal conductivity of air. As a result, water has a greater hardening effect than air. The most important thing for water quenching is the temperature of the water.

There are 3 stages of the body's response to the effects of low water temperatures

Spasm of blood vessels of the skin and subcutaneous tissue.
Manifestations: pallor of skin, sensation of cold.
Adaptation of the skin to a low temperature of water.
Vascular expansion of the skin, activation of mast cells and white blood cells, the release of biologically active substances.
Manifestations: skin redness, decrease blood pressure, improvement of well-being, increased activity.
Unfavorable. Depletion of adaptation. Spasm of the vessels. Manifested bluish-pale skin color, chills.

If water procedures are applied regularly, the 2nd stage manifests itself faster and consolidates a positive result. It is necessary to ensure that the 3rd stage does not come - exhaustion of adaptation.

Water quenching When and how to start?

The recommended time to start water-hardening is summer and autumn.
It is best to perform the procedures in the morning, after waking up and gymnastics.
It is recommended to start with water procedures, with a water temperature of 33-34 ° C. Further, every 3 days, the water temperature is reduced by 1 ° C and slowly, for 1.5-2 months, adjusted to 10-15 ° C.
The lower the water temperature, the shorter the duration of the procedure.

Options or stages of water quenching: rubbing, dousing, showering, bathing, swimming.

Someone chooses for themselves one option. Someone smoothly moves from one to another, the latter is preferable.

It is recommended to start water quenching with daily hygiene procedures (washing, washing), adding a hardening element to them (a gradual decrease in temperature from 28 to 20-22 ° C, in older children - up to 15 ° C).

Rubdown Water quenching

It is performed with a damp towel or sponge, always from top to bottom: neck, chest, arms and back. They are first wiped with cold water, then wiped dry and rubbed to red from the periphery to the heart. Then, in the same way, rub the legs and buttocks. Hands and feet rub from the tips of the fingers up.
The duration of the entire procedure, together with grinding, is no longer than 5 minutes.
The water temperature is gradually lowered from 34-35 ° C: in children up to 3 years of age to 24-28 ° C, in preschool children - from 25-28 ° C to room temperature, in schoolchildren - from 20-25 to 16-19 ° C.
If wiping is well tolerated after 2-4 weeks, it is recommended that you proceed to dousing.

Douche Water quenching

Dousing is a procedure with a stronger hardening effect than wiping.
Dousing should be approached with more caution. Pouring should be done only if the baby's skin is warm.
Immediately after a walk, you can not carry out water procedures, because the child must first adapt to room temperature.
The starting temperature for pouring water is 28 ° С, the minimum for children up to 3 years old is 20-22 ° С, for preschool children and schoolchildren - 16 ° С in the summer, 18 ° С in the winter. Dousing is done for 3-4 days: legs are doused on day 1, legs, back, chest and stomach are drenched on day 1, neck and arms are added on day 3, head dousing is on day 4 (you can stop at the previous stage and don’t pour over the child with the head).
After dousing, the skin is wiped dry and rubbed to a slight redness.
When it came to pouring the whole body, the water temperature was reduced by 0.5 ° C per day.
On warm days, pouring is done in the fresh air, on cool days indoors.
Dousing for healthy children in the summer can begin without prior wiping.

Shower Water quenching

A very effective hardening procedure is the shower. However, resorting to this procedure, compliance with gradualness and consistency is required and apply it to healthy children after 1.5 years.
The water temperature in winter is first brought to at least 36 ° C, in the summer - 33-35 ° C.
Weekly, the water temperature is reduced by 1 ° C. As a result, the water temperature should be for children up to 2 years old - 28 ° C, older than 2 years old - at least 25 ° C, for preschoolers - 18 ° C.

Bathing water quenching

The best type of water treatment is swimming.
Shared baths are a common hygiene procedure. The baby is bathed daily in water at a temperature of 37-36 ° C for 5 minutes, then doused with water 2 ° C colder.
A good way to temper children in the summer is to bathe them in open water. In this case, water, and in the complex act on the body. It is recommended to start swimming in stable summer weather, at a water temperature of 23-25 \u200b\u200b° C.
The time of the first bathing should not be longer than 1-3-5 minutes, then, slowly, the bathing time is extended to 15 minutes, repeating this procedure 2-3 times during the day. Try to keep the baby moving during bathing.
After bathing, you should grind the baby's body and put it on. The recommended time for bathing is between breakfast and lunch, 1-2 hours after eating or after a day's sleep (from 16 to 17 hours).

Swimming

Besides hardening, swimming also develops motor skills and stimulates the neuropsychic development of the baby. The hardening effect of swimming in the pool is achieved only under certain conditions, the most important of which is the temperature of the water and air in the pool. In comfortable conditions (warm water and high room air temperature), thermoregulation mechanisms do not train, therefore, resistance to the influence of temperature factors is not formed.

Foot wash

Local hardening procedures include gargling and washing the feet. They affect the most sensitive to hypothermia areas of the body.

The effectiveness of washing the feet with water with a successively reduced water temperature, starting from 35 ° C, has been proven. You can use the foot bath method, or stomp in cool water before going to bed.

The bath is filled with water a little higher than the ankles of the baby, you need to trample for about 30 seconds. Then the legs are rubbed and the child is laid to sleep.

After 1-2 days, the water temperature is slightly reduced by 2-3 ° С, and in 2-3 months it is brought to 15 ° С for children of early and preschool and up to 7-12 ° С - of school age.

Gargling

Gargling first with warm, then cool, then cold water also gives a good effect in children from 5-6 years old, when they learn to perform the procedure consciously. Gargle should be gargled at least 2 times a day, morning and evening, starting with a water temperature of 23-25 \u200b\u200b° C. A week later, it is reduced by 1-2 ° C and so successively brought to 7-12 ° C. Young children can also be taught to rinse their mouths.

It's all about water quenching. Stay healthy!

Hello friends, today I will talk about such an excellent tool as water quenching, which perfectly improves our health, in general. However, there is no need to be scared, as I will tell you how to do it correctly so that even those who are afraid of the cold can handle it. But I will also tell you about methods that are suitable for those who are not afraid of the frost.

Many of us would like to change our lives by discovering something new and amazing, that is precisely what tempering is. However, the trouble is that few people know how to do this. And the information that is in the media is more likely to scare anyone away.

Whatever a seasoned person, he cannot resist the winter cold long time. The only way he will differ from an untrained person is the time that he can withstand in the cold. And yet, he rarely gets sick (practically does not get sick), and if he gets sick, he quickly recovers. By the way, tempering helps to increase mood and a huge surge of adrenaline.

Above we have already begun to list the advantages of hardening. And now I will combine and supplement them, so that it becomes clear why we need hardening.

During constant hardening in the body, many processes begin to start. As a result, blood vessels strengthen and blood circulation improves. This happens as follows: during exposure to cold, heat is transferred from the deep layers of the body to its periphery (upper layers). As a result, the metabolism improves, and the skin becomes more elastic and toned.
Helps to get rid of cellulite, and since cellulite is a subcutaneous violation of the connective tissues and the fat layer. That hardening normalizes this disturbed process and, as a result, your skin condition improves.
It improves well-being and strengthens the nervous system, which in turn relieves stress. And irritability will gradually go away, and the world will shine not only in gray colors.
Strengthens the immune system.
Charges with a charge of vivacity for the whole day, so it is advisable to temper in the morning, but if you fall asleep calmly after evening hardening, then do this procedure when it is more convenient for you.
It fights with stretch marks on the skin, in the case, as well as with cellulite.
Water quenching increases the body's stamina.

Who must begin hardening

Probably, everyone should at least take a little time to learn how to endure the cold. What can we say about those who constantly complain of fatigue, lethargy, darkening in the eyes from a sharp change in body position, who are afraid of drafts (often sick), sincerely believing that it is because of them that colds come. And also people who have problems with the vessels on their legs and one of these diseases is varicose veins.

But there are other formidable symptoms, and in order to avoid the development of ailments, it is imperative to begin to temper, since in any case it will not harm you, but vice versa.

Where to start

Hardening should begin literally from tomorrow. Today, take a summer shower, and then warm up a little warm water. Don’t be afraid, it’s all for your benefit.

As for motivation, you definitely need it, since tempering should become your part of life, this is how to brush your teeth or take a shower. If serious motivation is not found, then there will be no prolonged hardening, and, accordingly, no result. However, a lot of advantages from this procedure - this is an excellent motivation for you. You need to live in harmony with nature and you will succeed.

If in a short time, try to get used to the cold as soon as possible and get the result, then you can turn from a "hardened" person into a patient. Therefore, everything should be a measure and systematic.

And only after the mood is obtained, you can proceed to the hardening itself. There are two ways and both of them lead to the same result, just someone will like one.

Basic Rules

As has already been mentioned more than once, the water quenching procedure must be carried out gradually, that is, it is not necessary to immediately jump into the icy water or pour over it. Since any organism needs a habit, otherwise you can only harm it (colds, pneumonia, tonsillitis or something more serious).

It is necessary to gradually lower the temperature of cold water, for example, first use summer water, after colder.
They must be tempered, it is necessary only after warming up the body, and you can warm it up: standing under a warm shower or training (charging, warming up, jogging)

The first way and it is the easiest

It is designed for people who are panicky afraid of cold water. For them, a way was invented, how to stretch the addiction to it. It is done like this.

You, for some time, each time immerse completely or only certain parts of the body (in the bath), or stand in the shower, but the temperature of the water decreases over time. After reaching the desired temperature (cold water), hardening continues by increasing the time spent in cold water or under it. And, do not forget that the body must be warmed up before hardening. Now I’ll tell you everything in order, so that everything becomes clear.

It doesn’t matter if you immerse yourself in the bath or stand in the shower. On the first day of hardening, the water temperature will be 25-30 degrees. On the second or third day, a degree less (a little colder). After you learn to tolerate 4 degrees, increase the time spent in such water by 5-10 seconds every day. After again, everything goes in a circle, but the water temperature is already 21-26 degrees - decrease to 17-22 and increase the time spent in it by 5 seconds. It would seem that everything is simple, but after 17 degrees the water will seem cold, and after 11 it will be very cold. However, this is only an approximate scheme, you can change it for yourself ...
And since the process has not yet ended, it is becoming more and more difficult to withstand a further drop in temperature. But this method of hardening is generally accepted and it is considered the best. However, do not forget to warm up under warm water after the procedure or, wrapping yourself up, to drink a hot drink (tea, fruit drink).

The second way for thrill lovers

Our body is not fully understood, but numerous observations suggest that it can withstand large physical and cold loads.

First option

After a workout or a warm shower - douse yourself with cold water (lower the water temperature). It will naturally take your breath away and catch your breath (stress hormone - adrenaline is released), and many people chase this feeling, for example, to take those who are engaged in mountain climbing or parachuting. This condition does not last long, and it goes away as soon as you are warm. Rub the body and take a cup of hot tea. The next day, repeat the water quenching procedure again. Gradually, the time when breathing will be intercepted will be reduced.

Second option

Having warmed up the body in advance, lower your legs for several seconds in cold water. Then grind them and place in heat, let warm. Repeat the next day. Do this until you can tolerate these short-term effects of cold.
Then begin to increase the area of \u200b\u200byour body that will come in contact with cold water. For example, from the beginning to the knees, after to the hips, so on.

The third way: a combined method of hardening or a middle ground

First option

Each person must choose for himself the method of hardening that will be most pleasing to him.

It turns out everything can be combined. For example: standing under a warm shower for no reason at all dousing yourself with cold water. Then again stand under a warm shower and relieve stress from the received "pleasure". Many do it and they like it. Probably from the fact that it is psychologically easier to withstand the short-term effects of cold water, if there is warm nearby. This method is called "contrast shower" and you probably heard about it. So, in more detail, how to perform a contrast shower.

Become under a warm shower - warm your body, and then turn on cool water for 10-20 seconds.
Then again stand in a warm shower - warm your body and turn on cool water for 10-20 seconds.
Reduce the temperature of cold water over time, for example, every couple of days by 1 degree.
Repeat this water quenching (water switching), 2-6 times in 1 session (per day).

Second option

Some use natural reservoirs for hardening and continue to bathe in them until the first frost. This method is very good, but you need to be prepared for the fact that the water temperature does not gradually drop. It is not a fact that in the middle of August, bathing in warm water, the next day you will find yourself in exactly the same water. Most likely, it will be noticeably colder. Around September, the temperature remains almost unchanged, which makes it possible to get used to. Then, depending on the weather, the water will also become irregularly colder and colder. However, it all depends on the place of residence ...

Third option

One of the good ways to harden is walking in the snow. There is nothing terrible about this. Enough in the evening, so as not to attract the attention of passers-by or strangers, go outside. Find a suitable place where there is clear snow, take off your shoes, and walk for the beginning of 2-3 steps, after rubbing your legs until redness and shoes. For example, many are completely wiped with snow. And most importantly, in this option you have a whole winter, which in our country lasts for almost half a year.

Small and useful advice . Before being tempered - you can start walking barefoot around the house, this will perfectly prepare you.

Remember . There can only be one piece of advice in hardening. No need to rush. The rule, “better is less but better” is just right for this case. And yet, most importantly, if you began to temper, then do not stop doing it even for a couple of days, since any body needs constant training for the result. The thing is that our body can, as it were, forget that it is hardened and, having met with cold, give a malfunction (it will not be ready).

And of course there are many other ways of hardening, but I gave the most common and effective ones, which one to decide is up to you to decide.

Summarize. And a few more wishes to those who were not afraid of the cold and challenged him. It is not speed that is important in hardening; it is known where it is needed. And most importantly, it is gradual. Listen to your body, and it will tell you. If you feel that you are not ready to lower the temperature, then raise it until over time you get used to it. Believe me, some time will pass and every day you will wait for the moment when you will again and again challenge the cold, and in return you will get good health, happiness and vitality. And do not forget, water quenching - perfectly fights skin disorders (cellulite, stretch marks) while making the skin supple and smooth.

Go in for sports, eat right and become better - success to you.

Maintaining the immune system at any age is essential and paramount. The most effective method of hardening is to pour water over the body.

Modern time has brought man the achievements of civilization and progress. In addition to significant advantages, mankind has recognized the shortcomings of synthetic products in the chemical and industrial sectors. In this regard, the influence of a number of elements has led to a weakening of the body, the immune system. Therefore, a method such as hardening the body with cold water is becoming increasingly popular.

This method of recovery, health promotion in its action is more effective, especially compared to most immunostimulants. In addition, this type of exposure to the body is completely natural and safe, unlike any medicines. But in order to correctly implement it, it is worth understanding not only the main mechanism, but also the scheme of actions.

The principle of operation of the technique

Water dousing is a unique method that was used in ancient times. Its advantages and undeniable effect have been proved by experts, therefore, this method of hardening has its own types and a special mechanism of influence. But you should know where to start and how to use cold water for the health of the body.

Pouring not only helps to wake the body, energize it and give energy for the whole day, but also restores the immune system, improves mood. Water, especially cold, affects the activity of all important body systems.

All types of health promotion based on water procedures have a positive effect on the psychoemotional background, as well as increase defenses that resist various infectious, colds.

When pouring cold water, the process of strengthening the cardiovascular system occurs. Due to such procedures, motor activity is increased, each cell of muscles and nerve endings is charged with tone, energy.

With this effect on the nervous system, irritability disappears, fatigue disappears. The correct conduct of water procedures, from the point of view of medicine, aimed at improving health, is carried out strictly according to existing rules. In this case, a person acquires resistance to various stresses.

In addition, pouring helps to train willpower, which accordingly has a positive effect on the character, stress resistance, masculinity of any person. The skin also perfectly perceives the features of cold water. A contrast shower or washing every day with cold and hot water rejuvenates the epidermal cells, makes the skin firmer, more healthy looking.

Various methods, methods of dousing contribute not only to rejuvenation, increase the elasticity of skin cells. They allow you to eliminate stretch marks, deposits subcutaneous fat, and also participate in the fight against excess weight.

The pouring mechanism affects the endocrine system, normalizes problems with the hormonal background. A simple bath with cold water for hands, feet, heals not only physically, but also has a positive effect on the biofield. At the same time, motor activity increases many times.

Cold water, if properly started to apply it, activates all processes in the brain, normalizes all metabolic functions, blood circulation and flow to all organs.

Hardening Techniques

A feature of strengthening health through hardening of the body is that there are many methods and procedures that contribute to this process. The uses of cold water are diverse. Types of water procedures can be of two types:

partial;
complex.

A partial view of the procedure speaks for itself, since it implies the use of cold water only on certain parts of the body. The mechanism of integrated use consists of a certain scheme and system of exercises, which make up a whole therapeutic approach to recovery. The methods of strengthening water in a frozen or cold state include:

rubbing with a washcloth or towel dipped in cold water;
wiping with clean snow;
rubbing the skin with ice cubes;
cold shower;
swimming in the hole, springs or ponds with cold running water.

Start using any of the existing methods is necessary only under the close supervision of specialists.

How to conduct hardening procedures

It should be understood that, before starting hardening, it is necessary to prepare mentally, since pouring cool water without habit will be at first a difficult test. In the process of getting used to, there is a restructuring of the body.

Beginners should develop their own mechanism for the gradual adaptation of the body to a low temperature of water. At the first stages of hardening and carrying out procedures, it is necessary to understand where the healing process begins. The experts consider the most acceptable strengthening of immunity to be douche, which begins immediately with hot and ends with cold water.

Proper use of cool water will not only facilitate the process of getting used to, but also allow you to feel the pleasure of the whole procedure after a short time. To strengthen the body was successful and not have unpleasant consequences, you should act on the system developed by specialists.

It is best to start hardening in the warm periods of the year, so that the body has time to get used to and will be rebuilt to lower temperatures.
At the first stages, pouring should not start from the head, since there is a high risk of severe narrowing of the vessels, and the appearance of headaches.
It is not worth pouring water sharply. The best option would be a shower, allowing you to pour over certain parts of the body.
It is necessary to lower the temperature during pouring every three to five days by only a few degrees.
The pouring process is short-term in time, so the procedures will not last longer than a few seconds.
In order to restore activity, sensitivity to skin cells, restore blood circulation, after each dousing, it is necessary to rub with a towel.
Vigorous rubbing with a towel will help to eliminate problems in the case when the motor function is impaired.

Motor activity during dousing, as a rule, is at first minimal, as the body is in a stressful state. Therefore, after the procedure has been carried out, you should move vigorously, performing warming up actions.

Experts advise not only rubbing, but also dressing warmly after a cold dousing. At the first steps

hardening pouring is carried out indoors, avoiding drafts. It should be understood that any method of hardening can be abandoned only if there are contraindications or the time has come when you can switch to other types and methods of strengthening the immune system.

In any case, the mechanism of exposure to cold water is such that it is impossible to throw abruptly begun procedures. All types of hardening become a habit and normal perception of the body only after a few months. The process of weaning from water procedures takes place after a few weeks.

When you can not be tempered

Before proceeding with the choice of a particular method of pouring, you need to know not only where to start the process itself, but also understand when it cannot be used. The main contraindications for using cold water include:

diseases of the cardiovascular system;
the period of colds and infectious diseases;
serious damage to the skin or diseases of the epidermis;
headaches, vascular disorders, eye pressure.

You can always start hardening, the main thing is to adhere to certain rules and schemes established by specialists. To restore health, great efforts are not required, you only need to choose the types of dousing that are available and follow the principles of the methods.