Beneficial properties of an ice bath for the body. Hardening the body with cold water for beginners

Prepared by: Anastasia Kuzheleva

If you are tired of getting sick every time the weather changes, start strengthening your body. This will help not only strengthen the immune system, but also improve metabolism, which promotes weight loss, strengthen nervous system, heart and blood vessels. But you shouldn’t jump into the hole right away. Find out how to properly harden yourself in our article.

Before listing all the safe methods of hardening, you should remember the following:
Don’t rush to do everything at once, otherwise you’ll end up with reverse effect: you will get sick. Select several points below and gradually add the remaining ones to them one by one.
You should begin to harden only after making sure that you are absolutely healthy.
If you feel that you are getting sick, turn on a more gentle hardening mode, or temporarily abandon the procedures that made you feel worse.
Thermoregulation in children is weaker than in adults. Before you start hardening your baby, it is better to consult your doctor.

1. Walking barefoot

To prepare your body for hardening, start walking around the apartment without slippers and in the lightest possible clothes. Yes, put home sweaters, leggings and terry robes on the very top shelf.

2. Sleeping with the window open

Get into the habit of sleeping with the window open in the winter and a completely open window in the summer. This will not only strengthen the body, but also have a beneficial effect on sleep. Accumulates in an unventilated area for a long time carbon dioxide, inhaling it, a feeling of fatigue arises, people begin to yawn. Sleeping in such a room is disturbing - most often you have nightmares.

3. Washing with cold water

You need to accustom your body to cold water from small things - start washing your face in the mornings and evenings cold water. The rule applies at all times of the year.

4. Drying with a towel

To begin hardening, rubbing with a towel is one of the most safe ways improve thermoregulation, i.e., help maintain a constant body temperature in different climatic conditions.
Wiping is beneficial for everyone except people with skin diseases or disorders.
What do we have to do? Wet a towel with water at a temperature of 35 degrees and rub the entire body until red. It takes less than 2 minutes. Gradually reduce the water temperature by a degree. In a month you will be able to wipe yourself with a cold wet towel.

5. Air baths

Air has a positive effect on blood vessels and improves blood pressure. You can take air baths both at home and outside.
At home: open all the windows in the apartment, creating a draft, and undress. After 5 minutes, close the windows, and after 10 minutes, open them again.
On the street: It’s most beneficial to take air baths while moving; if it’s warm outside, put on a minimum of clothing and go out for a walk. In the cold season, dress so as not to freeze. It should be remembered that you can easily get sick if you walk in low temperatures and high humidity. You should not harden outdoors in the event of precipitation, fog or strong wind.

6. Pouring

You should start dousing individual parts of the body at room temperature. Best time for dousing - morning. Gradually move on to dousing the entire body. If you can handle this task, gradually reduce the water temperature. So, after a few months you will start dousing yourself with cold water. To avoid catching a cold, take a warm shower before showering. If the area allows you, go outside to shower, of course, in the summer. Dousing outdoors in winter is equivalent to diving into an ice hole - it is reasonable only after several years of hardening.

7. Contrast shower

A contrast shower will speed up metabolic processes and improve performance cordially- vascular systems s. The main rules of a contrast shower are to spray the entire body with a stream of water and not delay switching between hot and cold water. Start with several cycles of 30 seconds hot water– 10 seconds warm – 5 seconds cold water. Remove it after a week middle part cycle, leaving only hot and cold water. After a week, complicate the task - 20 seconds of hot water - 10 seconds of cold. In a month you will be able to take cold and hot shower 20-30 seconds of hot water, 20-30 seconds of cold.

8. Hardening the feet

Hardening the feet is useful both for general strengthening of the immune system and for the prevention of flat feet or hyperhidrosis - increased sweating. Fill the bathtub ankle-deep with room temperature water and walk around in it for a few minutes. Gradually reduce the temperature by 5 degrees.

9. Bath

Bathhouse, sauna are also good source hardening After the bath, you can plunge into cold water, douse yourself with cold water, or jump into the snow. remember, that sharp changes temperatures are dangerous for an unprepared body. If you have just started to harden yourself, the point “cold after the bath” is no longer necessary. Take a warm shower.

10. Swimming and winter swimming

Swimming in the river in summer is also one of the ways to harden yourself. It is rare when the water in the rivers of central Russia warms up by more than 25 degrees. If you have been hardening yourself for several years, try to swim for a few minutes or at least go into cold water for a short time during the rest of the year. And at baptism, plunge into the ice hole.

Greetings, friends! Today I decided to talk about hardening the body in general, and willpower in particular :)

This morning, as always, pouring a bowl of ice water on myself, I felt an incredible buzz from this procedure. Immediately came the drive, the desire for active movement and the feeling of “general movement” and joy from life! Well, you can’t get high alone, you have to share happiness!

I remember myself 2 years ago - then not only dousing myself with cold water, but even just forcing myself to go to the shower in the morning after sleep was beyond my strength, and it was unthinkable for me... I always, as it seemed to me then, was “ frozen,” and she loved water only when swimming in a warm river or in a warm sea in the summer, when it’s hot and the sun is shining...

But life (more precisely, the sores I acquired by the age of 45) forced me to start improving my health and strengthening my immune system. WITH " light hand» Alexei Mamatov, after his educational and inspiring video lessons, I began to do a daily douche with cold water and a contrast, and then an ice shower.

I must say that on a wave of enthusiasm, my transition from an ordinary lazy morning to an invigorating morning ablution with cold water was very quick and brief. I just started with a contrast shower, then I started adding an ice shower a minute at a time, then I just switched to dousing from the pelvis (which for some reason I like the sensations better).

There are also other stages that I keep “in reserve”, but which I haven’t gotten to yet. various reasons — immersion in an ice bath(Dr. Bubnovsky practices it daily and highly recommends it to everyone) and winter swimming. The first one is inconvenient for me due to purely everyday problems. The second is still too extreme, and again, there is no ice hole within walking distance to turn this into a daily procedure...

But for now, to be honest, the usual dousing is enough for me ice water. I get the effects from this a hundredfold and I’m very happy about it!

Let's talk a little about what hardening gives the body and how it affects human health.

Of course, the term “hardening” has more general concept than just “pouring water.” We also harden ourselves when we dress a little lighter than we are used to, which is called “inappropriate for the weather,” when we walk around half-naked at home and don’t wrap ourselves in unnecessary rags, when the windows of our apartment are open almost at any time of the day and at any time of the year, when we We walk outdoors, regardless of the weather, without fear of wind, cold, rain, or heat.

What about our immunity?

Natural immunity our means of defense provides a quick immune response to any viral or other attack. If the immune system is weakened, the answer will also be vague and weak, naturally, we get sick and suffer for a long time and seriously...

When are we more likely to get sick? During the so-called “cold seasons” - winter, early spring and late autumn. That is, exactly when the body most often experiences a temperature imbalance - either warming up, then cold, then wind, etc. An organism not accustomed to temperature changes is weakened by these external factors and... “catches the virus” and falls ill. The body, which is regularly trained to withstand these changes, is “hardened” - it calmly fights any infection in normal operating mode.

By hardening, we strengthen our immunity, making the body immune to temperature changes.

Actually, this is why you need to harden yourself, because modern man created too hothouse living conditions for himself. Take life for example ordinary person in nature about 100 years ago. Constant contact with the external environment and, mind you, not always “warm and fuzzy”!

And in winter, in any frost and wind, and in summer - in the most intense heat, a person was forced to constantly be in the air, moved a lot, studied physical work, was always in contact with living nature in all its diverse manifestations...

And today’s average city resident sometimes doesn’t even go outside once during the whole day! And when he goes outside, he will look at the thermometer ten times, change his warm hat to a “very warm” one, so that his head does not freeze while he runs to the car... Well, everything is clear here, I think there is nothing to explain.... Therefore, it is not surprising that we suffer from the slightest drafts, get bronchitis from wet feet, and when open window We can no longer do without a handkerchief...

Therefore, the benefits of hardening cannot be overestimated! It’s simple - if you want to get sick less, toughen up everyone accessible ways! One of these methods is dousing with cold water.

What happens when you pour cold water over your body? Why is it effective for boosting immunity?

When we douse ourselves with very cold water (and as it turned out, water warmer than 12 degrees no longer has any healing properties for us, we need to douse ourselves with cold, icy water!), our body instantly receives a command from the brain “Warm up immediately!” And the temperature for a very short moment rises to almost 42 degrees! This temperature allows you to destroy almost any virus or infection, and does not harm our tissues.

For preventive purposes, to harden the body, such a douche should be carried out in the morning and evening. But in medicinal purposes when viruses have already attacked the body, you can douse yourself every 3 hours.

Adherents of the teachings of the famous Porfiry Ivanov(who also claimed by example proved that any disease can be cured with water and cold), never wipe with a towel after dousing.

They claim that during ablution the structure of the water changes, the water seems to be “adjusted” to specific person and his “sores”, acquiring a special healing power just for him. Therefore, it is important after dousing not to wipe the water from the skin, but to let it dry naturally, water will be absorbed through the pores and we will get an additional healing effect.

We are not talking about winter swimming and hour-long runs barefoot through snowdrifts - this is already a kind of sport and has nothing directly to do with hardening. This is, so to speak, the “major league”...

To restore and maintain health Ice douches and regular cold showers are quite enough. It would seem that we could end here, because everything is clear here - “dig deeper, throw further..” If not people weakened by disease and not children.

Hardening for these two categories cannot be put on a general flow and adjusted to general recommendations.

Hardening of children and people with weakened immune systems. Which is correct?

For weakened immunity sudden exposure to cold water can lead to inflammation of the kidneys, Bladder, to aggravation chronic diseases and to a general deterioration in health, to the opposite of the expected result...

There is also a special conversation about children

Newborn babies do not need any hardening at all. It’s just that initially they need to create living conditions where contrasting temperatures will not be something supernatural, but will simply become the norm of their life. This is NOT wrapping babies in 33 blankets, NOT putting hats and socks on them, sleeping in a cool, ventilated area, playing with water, daily bathing and dousing in a playful way.

Science says that a newborn can adapt to any living conditions (of course, within reasonable limits!), that’s how nature designed it. If you wrap it up and protect it from the slightest breeze, it will grow up weak and sickly. If you put it on easily and make it comfortable with water and cold, it will be strong and durable.

But what about children? over a year old who already have certain habits constant temperature for whom the natural mechanism of adaptation to sudden changes is already closed environment? If a child is often sick, mothers are completely afraid to toughen him up. It’s really scary... It’s only scary when there is no clear method for GRADUALLY accustoming your baby to cold and water!

We get used to it gradually

There is also such a technique - a technique for gradually accustoming a child’s body (or any adult with a weakened immune system, or simply a person who is afraid of the cold) to the hardening procedure. So that it is “not stressful”, gradually, not to harm, but for pleasure. And where there is pleasure, there will be benefits!

So what do we need. Take a hard towel, or maybe a soft natural washcloth (soft for a washcloth, but hard enough for a towel). Prepare water, first - just a couple of degrees cooler than body temperature.

Our task is to divide the entire time of our adaptation to cold and hardening into 3-day stages. Every new stage we will simply slightly reduce the water temperature and slightly increase the area of ​​influence. Everything is very simple.

• Stage 1 - from 1 to 3 days— Water is about 34 degrees Celsius, wet the towel, wring it out and start rubbing reflexogenic zones- palms on both sides and feet on both sides. On each side we do 10-12 rubbing movements, quite energetic. Then, in the same way, but with a slightly weaker effect, we wipe the face, ears, neck, and back of the head. We do this all three days - morning and evening.
• Stage 2 - from 4 to 6 days— Water temperature — 33 degrees. We wipe our legs up to the knees, and our hands up to the elbows. We wipe the entire head, including scalp. Don't forget the neck.
• Stage 3 - from 7 to 9 days— Temperature — 32 degrees. We completely wipe our arms to the shoulders and legs to the groin.
• Stage 4 - from 10 to 12 days— Temperature 31 degrees. We add the lower back and buttocks to the rubdown area.
• Stage 5 - from 13 to 15 days— Temperature 30 degrees. To everything previous we add the belly and groin area.
• Stage 6 - from 16 to 18 days— Water temperature 29 degrees. Now we wipe the whole body!

By now you should be well prepared for the cold and being doused with cold water. But if 6 stages are not enough, continue at the same pace, lowering the water by one degree every three days. You will feel that your body responds well to cold water and exposure to air. When you can calmly wipe yourself with cold water, you can move on to dousing.

A contrast shower will save you

If you are still afraid, use a contrast shower - warming yourself up under a hot stream of water for one minute, then easily switch to cold (at first it just feels cool) water - also for one minute. You can alternate this way for up to 5 minutes.

One more nuance - when dousing, all experienced comrades insist on dousing the head. This may be an insignificant nuance for a man, but for a woman there are daily problems with drying hair and hairstyle, so if you are a woman and you don’t have time to tinker with your hair every time, deviate slightly from the “canons” - nothing bad will happen.

Although they claim that dousing effect(or immersion in a cold bath) with your head - almost doubles the healing effect! In general, see for yourself what you need more...

Here's another interesting approach to hardening

— I highly recommend everyone to watch it, especially those who are very afraid of cold water, but still want to start tempering themselves!

I'll give a little explanation about this video. Alexey does not mention this here, but it is important to talk about why exactly he advises using the Lyapko rug (and other similar products with needles) for people who do not tolerate cold water and cold in general.

Everyone probably already knows that our feet (and our palms) have biologically active points and zones associated with all our organs. Including organs hormonal system. Namely, these organs that produce hormones are also responsible for our energy potential.

When energy flows freely throughout the body, we feel warm. When its flows are depleted, we freeze even in relatively warm weather.

By stimulating our feet (and also our palms!) with a needle mat, we gradually equalize the energy flow and heat exchange in our body.

The familiar word “hardening” carries a deep meaning. In a medical sense, hardening measures imply a set of certain procedures that actively stimulate natural immunity, increase resistance to all unfavorable environmental factors, improve thermoregulation and form vitality. In simple words, hardening means natural training of the body’s protective barrier with the help of natural factors. Hardening gives a person full physical and spiritual balance, increases all the potentials of the body.
Without meaning it, we train our body by visiting a bathhouse, swimming in ponds or walking on fresh air. But in order to call these seemingly ordinary actions true hardening, certain principles must be strictly observed:

1. Before you begin the hardening itself, you need to make sure that the body is absolutely ready for this. This implies that there should not be acute diseases and acute chronic diseases (for some of which hardening is prohibited or limited). It is necessary to sanitize all infectious foci in the body (teeth with caries, inflamed tonsils, etc.).
2. In addition to physical readiness, there must be a clear and motivated psychological attitude, i.e. the consciousness that everything is being done for the benefit of one’s own health and strong confidence in the success of these activities. And only a positive attitude!
3. Hardening is a system that is implemented continuously, i.e. daily. It should be understood that in order to achieve excellent health indicators, one must work long and hard, although it is difficult to call it work - after all, all the methods are so pleasant and do not require special effort above oneself. Good reasons health problems are a reason to temporarily interrupt hardening procedures.
4. The strength and duration of action of hardening procedures increases day by day, but smoothly, without extreme actions. This is very important rule. Many, having felt a significant surge of strength and vigor after 3-4 hardening procedures, are ready to dive into the ice hole the next day. You will have to pay for such “impulses” own health. Everything should increase moderately and gradually, and nothing else.
5. When hardening, a reasonable sequence of procedures is also important. Hardening training of the body should begin with soft and gentle methods, and then move on to more serious influences. For example, water hardening should begin with foot baths and gradually move on to douches, first local, then full-fledged general ones.
6. No matter how well the hardening procedures are perceived, the individual reactions of a person and their state of health should still be taken into account. Hardening in the first stages is a kind of shake-up of the body, and during this period various dormant sores may emerge. Therefore, having decided to harden, in any case you should consult a doctor.
7. In addition to hardening, it is necessary to use physical exercise, active games and sports. All this strengthens the results achieved and helps to fully train your body.

Methods of hardening the body

The body’s natural resistance must be developed to all natural factors without exception.
Basic systems and methods of hardening (as the impact on the body increases):

1. Air baths. The technique is used for medicinal purposes and preventive measures. It is based on the influence of natural air environment on open skin.

The system is gradual, starting with hardening indoors at a temperature range of 15 - 16°C with a time interval of 3-5 minutes. After 4-5 days, you can begin a ten-minute hardening effect on the skin in the open air, but at a temperature of at least 20 - 22°C. In the future, the time spent in the open air gradually increases. This method is optimal for untrained people.

Hardening with cold air masses (from 4 to 13°C) can only be used by trained, well-hardened people. Start exposure with a couple of minutes and gradually increase this time to 10 minutes, but no more.

Air baths train the thermoregulation system, normalize and optimize the functionality of the heart and blood vessels, respiratory system, digestion and have a beneficial effect on mental balance.

2. Sunbathing. The technique consists of a positive effect on the body of straight lines sun rays. More effective results gives simultaneous use hardening by sun and air.

The sun's rays are a fairly aggressive natural factor that can lead to burns and thermal or sunstroke. Therefore, the following are very important: the time of the procedure (morning in the range of 9-11 hours or evening in the range of 17-19 hours) and duration of exposure (start with 3-4 minutes and increase to 1 hour, gradually adding a few minutes). The head and corneas of the eyes should be protected from direct sunlight. The last meal before sunbathing should be at least an hour and a half before going out into the sun. When tanning, the sun should “look” at your feet, you should not stand or sit, it is better to lie down.

Solar infrared light has an active thermal effect. Sweating and evaporation of released moisture from the skin increase, subcutaneous vessels dilate, and general blood flow increases. The body actively produces vitamin D, which normalizes and activates metabolic processes and participates in the formation of highly active protein metabolic products. As a result, blood composition improves and overall resistance to diseases of any etiology increases.

3. Hardening with water. The most common method among ordinary people and loved by many. It is best to start water hardening in morning time, after charging. The water temperature starts at 37°C, natural for the skin, then gradually decreases by 1-2 degrees every day. For each water method there is a temperature limit, which we will discuss below.

Under the influence of water, the blood vessels initially narrow, the skin turns pale, and blood flows to the internal organs. Then the functioning of the nervous and cardiovascular systems is activated, accelerated general exchange, which leads to the reverse transfer of blood from internal organs to the skin. Those. water comprehensively trains the entire body, tones and strengthens blood vessels.

There are several directions of the water hardening system that can be combined.

a) Local water procedures - the hardening effect of water on the feet and throat.

Washing your feet can be done daily. The procedure is carried out before bedtime. To begin with, the water used should have a temperature of 26 - 28 ° C, then it drops to 12 - 15 ° C over several weeks. After the procedure, the feet are thoroughly rubbed until visible redness.

Gargling is a procedure that should begin the morning and end the evening. Initially, cool water should be 23 - 25 ° C, weekly (not daily!) the temperature is reduced by a degree and brought to 5 - 10 ° C.

b) Rubbing – very soft in action water procedure, which has no contraindications. Dip a sponge or towel into cool water and wipe the skin. The body is wiped from top to bottom, after the procedure the skin is rubbed with a towel until red. The duration of exposure is about 5 minutes.

c) Pouring is the next stage of the water hardening system. Start with water at about + 30°C, gradually reduce the temperature to + 15°C and below. After the procedure, rubbing is also carried out skin surface with a towel until hyperemia.

d) Showering is a very effective water procedure. Start at t +30 - 32°C and last for about a minute. Gradually reduce the temperature to + 15°C and increase the procedure time to 2-3 minutes. If the body accepts the hardening in the shower, switch to a temperature contrast, alternating water at 35 - 40 ° C with water at 13 - 20 ° C 2-3 times for three minutes.

e) Swimming in the warm season in a natural open reservoir, starting from 18 - 20°C water temperature and 14 - 15°C air temperature.

f) Swimming in an ice hole is the most powerful method, accessible only to the most seasoned people. This powerful healing technique is considered an ancient method of preventing and treating many diseases. Really, before people were healthier both in body and soul, and swimming in an ice hole itself was not such a curiosity as it is now. On the contrary, this healing ritual was performed by many, young and old.
The medical history of this method, like hardening, is relatively young and dates back to the late 1800s. Today, traditionally, everyone strives to experience these unique sensations. Orthodox man on the great day of the Epiphany.

WITH medical point vision, swimming in an ice hole is an acute stress with short-term effects. The so-called “dancing of blood vessels” and redistribution of blood occurs. First, the vessels lying on the surface narrow and give up their blood “to save” the internal organs. Then this very blood internal organs give back, and the vessels quickly dilate again. Released into the blood great amount hormones: adrenaline and endorphins. General stimulation of the body occurs, all systems and organs begin to work more intensively and correctly. Activated protective function, persistent insensitivity to the effects of pathogenic agents is developed. Emotionally, a person feels indescribably light and joyful. Many people say that having experienced swimming in an ice hole, their life began as a friend! Swimming in an ice hole relieves pain in the shoulders, back, joints, relieves insomnia, improves central and peripheral blood circulation and increases cold resistance.

The path to hardening in an ice hole is long. A person must overcome all of the above methods of hardening, then switch to dousing with ice water, and only then get acquainted with the ice hole. You should not engage in this type of water exposure on your own and alone; supervision by professional “walruses” is required.

Naturally, this procedure requires a state full health and psychological readiness. The rules for immersion in an ice hole are gradual immersion with a minimum amount of time in the water (starts with a few seconds and carefully increases to several minutes). It is very important to dry yourself after plunging, dress warmly (but not hot) and move actively. And the cup herbal tea will further emphasize the beauty of this procedure!

In addition to the listed common methods, hardening includes walking barefoot, bathing, wiping with snow, sleeping in the open air and others.

Walking barefoot is a hardening method accessible to every person. Walking begins in the warm season and, if tolerated, continues year-round. The sensations of walking in the snow are so contrasting that it is difficult to describe them, in one word - they evoke childish delight in adults! It is important to maintain a balance of walking time: as the outside temperature decreases, the duration of exposure decreases. And only after getting used to the cold (1.5-2 weeks) this time is gradually increased. It is better to walk in a specific place, for example, on the ground with grass.

A type of barefoot walking, or rather, a more serious version of such hardening, is barefooting. This technique means constantly walking barefoot, even in Everyday life. Barefooting is common in Western countries, where walking barefoot is officially permitted by the authorities. We use a softer version of barefooting - walking without shoes in nature.
The feet are where the most a large number of biologically active points. They are actively stimulated when walking barefoot and help normalize the activity of many organs and systems of the body. The body becomes resistant to colds and the immune system is strengthened.

Bathhouse. The bath helps to achieve the correct response of the vascular bed to influences external environment. The body quickly adapts to frequently changing environmental conditions, especially high and low temperatures. The likelihood of developing colds is reduced, the heart and blood vessels are toned, and a stable psyche is formed.
But it should be understood that the bathhouse gives a load and is of a training nature. The approach to bath hardening is the same as to other methods: a smooth increase in the time of exposure to heat on the body.
The first acquaintance with the steam room should be in healthy condition, out physical activity and an hour or two after eating. It is recommended to take a bath in the evening hours, so that after pleasant procedures I could go to bed. You should start with 1-2 minutes in the steam room, after which you need to take a warm shower and relax. Gradually, the time is increased to a three to four minute visit to the steam room, and the temperature of the shower water is reduced to 20-25°C. The most optimal way is to visit the steam room three times, but with mandatory rest between visits. Trained people can take a contrast shower or swim in a cool or even cold pool. But here, too, there is a rule - the colder the water, the less time you can stay in it.

Wiping with snow. Perform this invigorating and useful procedure only completely permitted healthy people after preliminary long hardening with cold water. Ideal weather: no wind and temperature around 0°C. Rubbing is carried out from the periphery (hands and feet) to the center. You should not wipe your head and ears, but you should definitely wipe your face. It is enough to walk over the body 1-2 times, duration of the procedure: 1-2 minutes.
The therapeutic effect of rubbing with snow: the body's defenses are stimulated, especially in the fight against colds.

Sleeping in the open air is a passive hardening technique. The main rule is the absence of drafts. Daytime and night sleep can be organized in the bedroom with open windows, on the balcony or loggia, on the veranda. Many people are wondering, is it possible to sleep on the street? If this summer time, there is an equipped place protected from wind and precipitation - then you can. But in the off-season and especially in winter, it is better not to do such extreme actions, because... During sleep, human thermoregulation is imperfect; the body cools down very quickly. But sleeping in a quilted jacket and felt boots is very uncomfortable, and there will be absolutely no benefit from such sleep.

Fresh, constantly circulating air is in itself an excellent healing and preventive factor. All germs and viruses floating in the air are neutralized, and the blood is saturated with oxygen. The result is a fresh and rested look after sleep, strong immunity and excellent health.

The positive effect of all of these hardening procedures on the body has been proven for centuries. An invaluable mechanism of adaptation of the body to all environmental factors is launched, due to which resistance to various diseases, a person becomes healthier, longer lasting and happier!

Greetings, friends!

When you hear: " To have a strong immune system, you need to harden yourself! “Where do you think we should start? Some may suggest a contrast shower, others a dousing with ice water…. That’s how it is, but it’s not! Hardening to strengthen the immune system is a wonderful thing, but you need to start hardening correctly - gradually. Today I'll tell you how to properly enter into hardening.

Firstly, you will need terry towel, quite hard - this will create the desired massage effect. It is advisable that the towel be made from natural materials: cotton, linen or hemp. Or you can use a sponge or washcloth with a not very hard surface.

Wet the towel in room temperature water, then wring it out well. If you are completely weakened and often get sick, you can start with a water temperature that is slightly cooler than your body temperature (34-35 degrees Celsius). If you have skin problems, you can use settled water. At skin problems, also you you can add an infusion of thyme, chamomile, sage or string to the water(make sure you are not allergic to herbs first). You can mix infusions of these herbs in equal proportions and add to water.

!!! To make an infusion: Take 1 tablespoon of each herb and add 80 degrees (Celsius) water. Let sit for a while, then strain. You can already add the resulting infusion to water.

Need to work in cycles of 3 days, carry out the procedure in the morning and evening. Every new cycle lower the water temperature by 1 degree and expand the area of ​​wiping:

• Cycle 1. Using a damp towel, start doing a hard massage (active rubbing) of the reflexogenic zones. Start by rubbing your palms and the back of both hands. Do at least two dozen movements in each zone. Then move to your feet. Also actively rub the sole and back side feet of both legs. And finally, rub your face. Work less harshly with your face. Don't forget to rub your ears and neck - these are also reflexogenic zones. You work according to this scheme for 3 days.
• Cycle 2. Add to the rubbing of the palms the rubbing of the forearms, and to the feet - the legs to the knees. Wipe your entire head, including the scalp. You work again for 3 days.
• Cycle 3. Wipe your hands completely until shoulder joint, and legs - to the groin. Do it again for 3 days.
• Cycle 4. Add the lower back and buttocks to the area to be rubbed. You work for 3 days.
• Cycle 5. Now add the abdominal area and groin area. Do it again for 3 days.
• Cycle 6. At the end you add an area chest and now you wipe yourself completely off. The water temperature at this point should be reduced by 5 degrees compared to the initial temperature. If you started rubbing at 34 C (degrees Celsius), then now the water temperature should be 29 C (degrees Celsius).

Further Gradually reduce the water temperature by 1 degree until as cold as possible. When you can calmly wipe yourself with cold water, you can move on to dousing. This is the scheme for the start of hardening suitable for both adults and children !

See you soon!

Hardening and excellent strengthening of the immune system are only part of it useful properties, which a cold bath has. It has an excellent effect on the skin, easily making it elastic and smooth. With this procedure, the body becomes less susceptible to various viral diseases and infections.

Correct Application

Despite the simplicity and accessibility of this method to effectively help the body, this should be done with extreme caution. Instead of hardening the body or losing weight, you can get a lot of problems that will be impossible to solve without medical intervention. It is best to take such baths in the morning, then the excellent, cheerful mood will last throughout the day. In winter you need to do this a little more often than in summer. Don't jump into it right away ice water, not everyone can decide to do this, and the body must get used to such a procedure.

Before the session, it is recommended to do a little gymnastics, or at least jump and do a few squats. The body will warm up a little, hardening or the process of losing weight will occur with maximum benefit. That is why ice baths are recommended for athletes at the end of a grueling workout. After a hard time physical labor They also advise you to relax and unwind in such a bath. For bruises and stretch marks, cold water can work a real miracle - the pain will certainly subside.

If cold water interests you only as a way to lose weight, do not hope for such a miracle. To do this, you need to at least review your diet and add a little exercise. If time does not allow you to seriously engage in sports, then you need to do a few minutes after breakfast. gymnastic exercises. Very soon you will see that the frequency of such procedures gives excellent results for losing weight.

When immersing yourself in a cold bath, your body will feel a slight discomfort, but it should go away quickly if you do not have any health problems. You can add a little warm water, this will help get rid of the chills. Such a bath will also have a positive effect on the condition of the whole body after a hard workout, the muscles will be able to completely relax, and blood circulation will accelerate. It is strictly forbidden to sit in the water for more than 10 minutes. After the bath you can rinse yourself under cool shower and be sure to thoroughly rub your body with a hard towel. It is strictly not recommended to walk outside immediately after the procedure is completed. You need to wait a few hours, regardless of whether it is warm or cold outside. Even in the house, protect yourself from drafts.

It is recommended to take a bath while sitting; in no case should the level of cold water rise above the heart area. Also, if there is increasing discomfort, dizziness or deterioration in health, it is necessary to immediately stop the procedure. Your body may not be ready for such stress and this will negatively affect your health. Start hardening with warmer water or cold rubdowns.

Ice bath with medicinal herbs

Such a bath will perfectly boost the immune system and have a beneficial effect on the entire body as a whole. Cold aromatic water will calm the nerves, increase skin tone, relieve pain after training, make hardening of the body pleasant, and is also perfect for losing weight.

For cooking healing decoction you need to take 50 grams. medicinal chamomile, 150 gr. nettle leaves, 100 gr. dried viburnum flowers, 20 gr. calendula and 100 gr. currant leaves. Pour this mixture with cold water and put on fire. After boiling, simmer for 5 minutes over low heat. Remove, cool and strain through several layers of gauze. Pour into the bath and add cold water to the required amount. You can freeze this decoction in ice cube trays and add it each time you use it. The benefit will be double – the water will cool as much as possible and become truly healing.

Magnesia bath

Magnesia is often used to remove excess fluid from the body. This type of salt can be bought at any pharmacy, it is inexpensive, but it is very helpful for hardening the body or losing weight.

• To prepare a bath, you will need three types of salt - kitchen, sea and magnesia.
• Mix them in the following proportions - 1 kg of plain salt, 0.5 kg of sea salt and 150 g. magnesia.
• Dissolve them in a small amount of warm water, stirring until the crystals are completely dissolved.
• After this, add cold water.

Take this bath for about a quarter of an hour, rinse with lukewarm water and thoroughly rub your entire body with a terry towel. Before going to bed, you can apply anti-cellulite cream or another weight loss product.

If your body is prone to colds, this method will have a great effect on hardening. After regular procedures you will see and feel the effective effect saline solutions for your health. Magnesia is included in medical supplies, helping to shoot painful sensations. Therefore, taking such a bath will be useful for athletes after a long hard workout.

Honey bath

About the magical help of natural honey in the composition different means for weight loss has been known for quite some time. After training, many doctors advise relieving fatigue with the influence of this product. Hardening the body is also impossible without such useful substance. As a result of taking a bath with natural honey body fat in problem areas it begins to melt at an incredible speed, immunity to cold viruses is developed, the whole body becomes healthy and energetic.

To prepare such a healing bath, you need to combine 2 liters of full-fat milk and a glass of honey. Heat the mixture in a water bath until a homogeneous thick mass is obtained. Pour into the bath and fill it to the required volume with very cold water. You can sit in this healing solution for about 10-15 minutes, then rinse thoroughly and apply nourishing cream to your body. It is advisable to take a bath before bed so that you can immediately crawl under the covers.

Do not forget that many people are allergic to honey, so such a bath is categorically not recommended for them. Even if you haven't experienced any discomfort from this product before, if you experience any incomprehensible discomfort during the procedure, immediately get out and rinse thoroughly big amount warm water. Hardening with honey will be more effective if you follow the bath for a few minutes, finishing the procedure under a cold stream.

Contraindications for use

If you decide to use such a pleasant and wonderful method for hardening or losing weight, it is worth considering that there are also some contraindications. Ice baths are strictly not recommended in the following cases:

1. the presence of any malignant tumors;
2. hypertonic disease;
3. cardiovascular diseases;
4. skin damage;
5. Chronical bronchitis;
6. pregnancy or breastfeeding;
7. colds.

Baths using cold water should be taken periodically, alternating different components. You can do cold procedures for two days, and then allow the body to rest for the same amount of time. If your workouts in the gym are very hard and you sweat profusely, it is recommended to first lie in a warm bath for half an hour. Start hardening gradually, smoothly moving from cool water to icy. Very soon you will notice that this is a great way to influence your health, and it is completely free and very effective. Go to the gym to train, harden your body, take baths with cold water, as a result you will get healthy body and a stunning toned figure!