The value of hardening for the human body. The value and main methods of hardening the body Component not included in the hardening system of the body

The most precious gift that a person receives from nature is health. It is not for nothing that people say: "Everything is healthy for a healthy person"! This simple and wise truth should always be remembered, and not only at those moments when the body begins to "fail" and we are forced to go to doctors, demanding from them the sometimes impossible. No matter how perfect medicine is, it cannot relieve everyone of all diseases. Man is the creator of his own health!

Body hardening is a system of procedures that increase the body's resistance to adverse environmental influences, develop immunity, improve thermoregulation, and strengthen the spirit. Hardening is a kind of training for the body's defenses, it should be started when you are healthy. If during the period of hardening procedures your temperature begins to rise, then all procedures should be stopped. When hardening, self-control is important, which is carried out taking into account body weight, temperature, pulse, blood pressure, sleep, appetite and general well-being. It is better to lead an active and healthy lifestyle from an early age, temper, exercise and sports, observe the rules of personal and public hygiene - in a word, to achieve in reasonable ways a genuine harmony of health. Hardening is a powerful health-improving, general tonic. With its help, you can avoid many diseases, prolong life and maintain your ability to work for many years, the ability to enjoy life.

Body hardening should be carried out systematically, day after day, throughout the year, regardless of weather conditions and without long interruptions. It is best if the use of hardening procedures is clearly fixed in the daily routine. Then the body develops a certain stereotyped reaction to the applied stimulus. Body hardening (except for winter swimming) does not cure, but prevents disease, and this is its most important preventive role. The main thing is that hardening is acceptable for any person, i.e. people of any age can do it.

When starting hardening, you should adhere to the following principles:
1. It is necessary to get rid of the "microbial nest" in the body in the form of sick teeth, inflamed tonsils, etc.
2. The hardening of the body must be carried out consciously. The success of hardening procedures largely depends on the presence of interest in them, a positive psychological attitude. It is important that hardening procedures evoke positive emotions.
3. Hardening of the body should be carried out systematically, day after day throughout the year, regardless of weather conditions and without long breaks.

4. The strength and duration of the hardening procedures should be built up gradually. You should not start hardening the body immediately with rubbing off with snow or swimming in an ice hole. Such hardening can be harmful to health.
5. When hardening the body, the sequence of procedures is important. Preliminary training of the body with more gentle procedures is necessary. You can start with rubdown, foot baths, and only then proceed to douche, while observing the principle of gradual decrease in temperatures.
6. When hardening the body, it is necessary to take into account the individual characteristics and state of health. Hardening has a strong effect on the body, especially on people who are first starting it. Therefore, before you start taking hardening procedures, you should consult a doctor.
7. When hardening the body, the most effective is the use of a variety of procedures reflecting the whole complex of natural forces of nature (hardening with air; sunbathing; water procedures (rubdown, dousing, shower, bathing in natural reservoirs, pools or in sea water); rubdown with snow; walking barefoot; bath or sauna with a dip in cold water).
8. Hardening of the body should be carried out using a variety of auxiliary means. Exercise, games and sports are perfectly combined with different types of hardening. All this increases the body's resistance and does not create conditions for getting used to the same stimulus.

Hardening is a set of special trainings that are aimed at strengthening the body's defenses. Such procedures help to improve adaptation to environmental conditions. In addition, hardening increases the endurance of the human body, improves the functioning of the nervous system, and improves immunity. Consider the basic principles and types of hardening.

The benefits of hardening the body

Tempering procedures are generally aimed at promoting health. They are based on periodic exposure to sunlight, cooling and heat. In addition to directly strengthening the immune system, hardening has a positive effect on other systems and organs:

normalizes the functioning of the nervous system;
makes muscles stronger, more enduring;
improves blood circulation;
normalizes the blood pressure indicator;
accelerates metabolic processes;
increases efficiency;
gives vigor, improves mood;
tones up.

It is important to know! The main function of hardening is not to cure a certain disease, but to prevent its occurrence.

The main principles of hardening

P / p No.	Principle	Value
1.	Regularity	Hardening the body should be carried out daily, and not from time to time. Regardless of weather conditions, mood, etc. There should not be long breaks.
2.	Gradualness	The body should not be immediately overloaded. The strength of the hardening procedures, their duration should be increased gradually. You should not start training the body by swimming in an ice hole or actively rubbing it with snow. It will only harm your health.
3.	Sequence	Wellness procedures should not be chaotic. We need preliminary preparation, consisting of more gentle manipulations. As in sports - first warm-up, then training itself.
4.	Individual approach	Before you start hardening the body, you need to consult a doctor. Not all procedures are universal. The individual characteristics of a person should be taken into account.
5.	Complexity	Hardening should be carried out in conjunction with moderate physical activity, proper nutrition, adherence to the daily regimen. Then it will give a positive result.

Important! The most important thing in hardening is the psychological attitude. The procedures should be enjoyable, evoke positive emotions.

Basic methods of gradual hardening

There are several health promotion tools. Consider all kinds of hardening options.

Air baths

Aerotherapy increases the body's resistance to sudden changes in temperature. Air baths should be started with regular and thorough ventilation of the room. It is necessary in cold weather to open the window, do not close it until the temperature in the room has dropped by 2 degrees. Gradually, this figure needs to be reduced to 5.

Regardless of the weather conditions, you should ventilate the room for 15 minutes before going to bed. Gradually it will turn out to get used to sleeping with the window open, but only if there are no drafts.

Daily walks in the fresh air should be an integral part of every person's daily routine. This factor does not depend on age. It helps to promote health in such aspects:

Increased tone of the nervous and endocrine systems.
Improving the digestive process.
Improving the functioning of the cardiovascular and pulmonary systems. During walks, the hemoglobin and erythrocyte counts in the blood are normalized.

A nap in the fresh air is also very beneficial. You can equip a bed on the balcony, in the garden, in a room with a wide open window.

Note! For babies, air baths are an obligatory daily routine. You should completely undress your baby for 20-30 minutes.

Swimming in cold water for adults

It is better to start hardening with water in the summer with a contrast shower. Pour over the legs first, gradually moving up. It is necessary to finish the procedure by pouring cold water over the body. And swimming in ponds should be combined with exercise.

The highest type of water hardening is winter swimming. You need to read the preparation for swimming in the ice hole in the summer, do not stop swimming in the fall. Then the body will gradually get used to low temperatures - it will be possible to swim in the ice hole in winter without any problems. . when swimming, you must adhere to the following rules:

before swimming in the ice hole, you need to warm up the body by jogging;
enter the water with pleasant thoughts of good health;
do not try to set a record for the duration of being in the ice-hole; you should be comfortable while swimming;
you need to swim at least once a week;
if the fingers are too sensitive to the cold, it is better to keep your hands above your head during the dive;
after the procedure, you need to get dressed, then warm up with a jog.

Walking barefoot

A large number of biologically active points are located on human feet. When walking without shoes, they contribute to the stimulation and normalization of the functioning of many organs and systems. In addition, walking barefoot increases resistance to colds.

Note! You can walk with bare feet at any time of the year: on sand, grass, dew, snow.

Ivanov's method

Porfiry Ivanov is a famous philosopher who created his own vision of health and immortality, which he adhered to throughout his life. His technique was very popular in the Soviet Union. The essence of hardening according to Ivanov is to observe the following rules:

You should swim in cool water 2 times a day. This can be done in a pond, in a bath, or by dousing. Each warm bath should be finished by pouring cold water over it.
Before and after a cold douche, it is required to stand with bare feet on cool ground or snow.
To completely abandon the use of alcoholic beverages and smoking - they kill the body, making hardening procedures ineffective.
Avoid eating food from Friday night to Sunday afternoon for spiritual health. If you cannot withstand such a long time, it is worth holding out for at least 24 hours.
After fasting on Sunday, you need to go out barefoot. Breathing in clean air, you must thank nature for your health, then you can start eating.
You need to treat everything that surrounds with love, greet people who meet along the way, wish them well-being and health.
Always help those in need. Moreover, this must be done from a pure heart. Good always comes back.
Eliminate negative traits such as greed, anger, hypocrisy, fear, pride from yourself.
Forget about thoughts of death, illness.

Porfiry Ivanov made a whole philosophy out of hardening, he was convinced that the hardening process consists not only in physical actions, but also in putting thoughts in order.

Rubdowns for beginners to stay warm in winter

Rubdowns can be started during childhood. First, the procedure consists in rubbing the whole body with a damp towel - it should be soaked in 37 degrees water. Then you should reduce it weekly by 1 degree. The wiping procedure itself should not exceed 5 minutes. After wet wiping, you need to wipe the body dry until light redness appears on the skin. Rubdown, like dousing swimming, is best started in summer.

Figure: 1 - scheme of using a contrast shower

Sun baths for the body

During exposure to direct sunlight, the body receives the necessary portion of vitamin D. Sunbathing should be taken from 9 to 11 in the morning or from 17 to 19 in the evening. This will help prevent sunstroke and burns.

Correct quenching in the bath

Bath is an excellent hygienic, therapeutic and prophylactic means. The popularity of doubles is growing every year. Bath procedures help relieve emotional stress, increase the defenses against colds and infectious diseases, improve blood circulation, and remove toxic and other harmful substances from the body.

The optimal stay in the steam room is no more than 10 minutes. Traditional massage with a broom can enhance the effect. After the steam room, be sure to take a hot shower or plunge into the pool.

Contraindications to hardening procedures

You cannot begin to carry out hardening procedures in such cases:

During illness or immediately after recovery. The weakened body is still vulnerable, it can hardly bear any stress.
Sunbathing is contraindicated for people with dermatitis, low hemoglobin, increased nervous irritability. Also, you can not be in the sun with an open form of tuberculosis, diseases of the cardiovascular system, malaria. With such diseases, you can not visit the bathhouse either.
It is forbidden to start hardening the child during the period when the child has just started going to kindergarten or school. During this period, the child's body adapts to new conditions, it can be vulnerable, weakened.

What is hardening and what is its significance?

Hardening a complex of procedures and exercises is called, the purpose of which is to increase the body's resistance to the effects of various "aggressive" environmental factors - cold, heat, and so on. This allows you to reduce the likelihood of developing colds and other diseases, as well as improve immunity ( body defenses) and maintain health for many years.

Physiological mechanisms and effects of hardening ( the effect of hardening on the body and health)

For the most part, hardening procedures can increase the resistance of the human body to hypothermia.
To understand the mechanism of the positive effect of hardening, certain knowledge of the field of physiology is required.

Under normal conditions, the temperature of the human body is maintained at a constant level, which is provided by many regulatory mechanisms. The main "sources" of heat are the liver ( the processes occurring in it are accompanied by the release of energy in the form of heat), as well as muscles, the contraction of which produces heat. Of the cooling systems of the body, superficial blood vessels of the skin are of the greatest importance. If the body temperature rises above normal, the skin vessels expand and fill with warm blood, as a result of which the heat transfer increases and the body cools. When the body enters a cold environment, irritation of specific cold receptors occurs - special nerve cells that react to cold. This leads to contraction of the blood vessels of the skin, as a result of which warm blood flows from them into the central vessels located in the internal organs. At the same time, heat transfer decreases, that is, the body thus “saves” heat.

The peculiarity of the described mechanism is that the process of contraction of blood vessels of the skin and vessels of the mucous membranes ( including the mucous membrane of the throat, nasal passages and so on) in an ordinary, unhardened person is relatively slow. As a result, when entering a cold environment, severe hypothermia of tissues can occur, which will lead to the development of various diseases. The essence of hardening is a slow, gradual "training" of those body systems that regulate body temperature. With prolonged and constant hardening, the body "adapts" to rapidly changing environmental conditions. This is manifested by the fact that when it enters a cold environment, the skin vessels begin to contract faster than in an untrained person, as a result of which the risk of hypothermia and the development of complications is significantly reduced.

At the same time, it should be noted that during hardening, not only the blood vessels of the skin are "trained", but also other organs and systems involved in providing adaptive reactions.

The hardening process also occurs:

Endocrine ( hormonal) system. When exposed to cold, the adrenal glands ( special glands of the human body) secrete the hormone cortisol. This hormone improves metabolism throughout the body, thereby increasing its resistance in stressful situations.
Changes in metabolism at the cellular level. With regular exposure to cold, a change is noted ( acceleration) metabolism in skin cells, which also helps to harden the body.
Activation of the nervous system. The nervous system regulates almost all processes that occur when the body is hardened ( from vasoconstriction and dilation to the production of hormones in the adrenal glands). Its activation during cold procedures also plays an important role in preparing the body for stress factors.

The role of hardening in the prevention of colds and the development of immunity

Hardening allows you to increase immunity ( body defenses), thereby reducing the risk of developing colds.

Colds are usually called a group of infections that develop when the body is hypothermic. These include influenza, acute respiratory viral infections, pharyngitis ( inflammation of the pharynx) etc. The mechanism of development of these pathologies lies in the fact that with a sharp hypothermia of the body, its protective properties are significantly reduced. In this case, the causative agents of infections ( viruses or bacteria) easily penetrate the tissues of the body through the mucous membranes of the pharynx and upper respiratory tract, causing the development of the disease.

When the body is hardened, there is an improvement in the barrier functions of the mucous membranes of the respiratory tract, as well as an acceleration of metabolism in them, which prevents the likelihood of developing colds. In this case, with hypothermia of the mucous membrane ( for example, when drinking a cold drink in hot weather) its vessels narrow very quickly, thereby preventing the development of hypothermia. At the same time, after the cessation of exposure to cold, they also rapidly expand, as a result of which blood flow to the mucosa increases and its antiviral and antibacterial protection increases.

How long do hardening results last?

The effect of hardening the body develops only after 2 - 3 months after regular repetitions of hardening procedures and exercises. When you stop performing these procedures, the hardening effect begins to weaken, completely disappearing after 3 to 4 weeks ( in an adult). The mechanism of development of this phenomenon is explained by the fact that upon termination of exposure to stress factors ( that is, the hardening procedures themselves) those adaptive reactions of the organism, which were responsible for its defense ( that is, the rapid narrowing and dilation of blood vessels in the skin and mucous membranes). If this happens, it will take about 2 months of regular exercise to re-harden the body.

It should be noted that a child's hardening effect can pass much faster than an adult ( already in 6 - 7 days after the termination of the hardening procedures).

Do I need to take vitamins when hardening?

Additional intake of vitamins will not in any way affect the hardening of the body, while their lack can significantly disrupt this process. The fact is that for the development of hardening, normal work of the nervous, circulatory, endocrine ( hormonal) and many other systems. Their functioning depends on the presence of many vitamins, minerals, trace elements and other nutrients in the body. Under normal conditions ( with a full and balanced diet) all these substances enter the body along with food. If a person eats poorly, is malnourished, takes monotonous food or suffers from any diseases of the gastrointestinal tract, he may develop a deficiency of one or another vitamin ( e.g. vitamin C, B vitamins). This, in turn, can disrupt the functioning of the nervous or circulatory system, thereby reducing the effectiveness of hardening procedures.

It is also worth noting that the presence of vitamins ( A, C, B, E and others) is necessary for the normal functioning of the immune system, which protects the body from viruses, bacteria and other microorganisms. With a lack of vitamins in the blood, the severity of immunity may decrease, which will contribute to the development of colds and infectious diseases even when the body is tempered.

Hardening hygiene ( basics, terms and conditions)

Hardening Hygiene is a set of guidelines and recommendations that must be considered when planning and performing a hardening exercise. The fact is that improper hardening of the body, at best, may not give any positive effect, and at worst it can cause the development of certain diseases and pathological conditions. That is why, before starting hardening, doctors recommend that you familiarize yourself with information about who can perform hardening procedures and who cannot, how to do it correctly, what difficulties may arise in this case and how to cope with them.

Where to start hardening?

Before you start hardening, you need to make sure that the body is ready for this. The fact is that in some pathological conditions, the severity of the body's adaptive mechanisms decreases. If at the same time a person begins to perform hardening exercises, he can harm himself ( in particular, colds and other illnesses may develop). There will be no benefit from hardening.

Before starting hardening, you should:

Exclude the presence of acute diseases. Cold infections, diseases of the gastrointestinal tract ( for example, gastritis - inflammation of the stomach lining), diseases of the respiratory system ( pneumonia, acute bronchitis) and other similar pathologies are accompanied by severe loads on the immune and other systems of the body. If at the same time a person begins to perform hardening exercises, the body may not cope with the increasing loads, which will lead to a deterioration in the general condition or to an exacerbation of the existing disease. That is why one should begin to harden not earlier than 2 weeks after the complete cure of acute pathology.
Get some sleep. It has been scientifically proven that sleep deprivation ( especially chronic, prolonged sleep deprivation) significantly disrupts the functions of many body systems, including the nervous system, the immune system, and so on. In this case, the adaptive mechanisms are also weakened, as a result of which, when performing hardening procedures, a person can easily catch a cold.
Tune in to a permanent job. As mentioned earlier, hardening of the body is achieved within a few months and must be maintained for many years. If a person expects a quick effect, he can stop performing hardening procedures after 5 to 10 days without getting the desired result.

Traditional types, factors and means of summer hardening

There are many different hardening procedures and exercises, but they can all be divided into several main groups ( depending on what energy affects the body).

Depending on the type of influencing factor, there are:

Cold hardening. The most effective method of cold hardening is water exercises, but air procedures are also used for this purpose. Cold hardening increases the body's resistance to hypothermia, as well as improves and accelerates heat production in the liver and muscles. Moreover, when cold hardening, certain changes occur in the skin itself - they thicken, the number of blood vessels and adipose tissue in them increases, as a result of which the risk of frostbite and colds decreases.
Air hardening. Air procedures allow to normalize the functions of the central nervous system and endocrine ( hormonal) system, improve metabolism in the body and increase its resistance to the action of infectious and other pathogenic factors. In addition, air procedures also stimulate the compensatory and defense systems of the body, but this happens "softer" than when cold hardening ( water). That is why air hardening can be used even by those people who are contraindicated in water exercises ( for example, if you have serious diseases of the cardiovascular, respiratory or other body systems).
Tempered by the sun. When exposed to sunlight, there is an expansion of the blood vessels of the skin, as well as an improvement in blood circulation and metabolism in it. Moreover, ultraviolet rays ( included in sunlight) stimulate the production of vitamin D in the body, which is necessary for the normal development of bone tissue, as well as for the functioning of other organs and systems. All of these effects help to increase the body's resistance to various infections and colds.

Basic principles of hardening

In order for hardening to be successful and effective, a number of recommendations and rules should be followed.

The basic principles of hardening include:

A gradual increase in "load". It is necessary to begin to perform hardening procedures carefully, gradually reducing the temperature of factors affecting the body. At the same time, the body's defenses will have time to adapt to changing environmental conditions. If you start hardening with too high loads ( for example, immediately start pouring yourself with ice water), an unadapted organism can overcool, which will lead to the development of complications. At the same time, if you do not increase the load or increase it only slightly, the body will not harden.
Systematic ( regular) performing hardening exercises. It is recommended to start hardening in the summer, since the body is maximally prepared for stress. At the same time, the hardening procedures should be continued regularly throughout the year, otherwise the hardening effect will disappear.
Combination of various hardening techniques. For the most effective hardening of the body, it is necessary to combine water, air and solar procedures, which will activate various protective systems of the body and strengthen it.
Proper nutrition. It is recommended to combine hardening exercises with proper, balanced nutrition. This will provide the body with all the necessary vitamins, trace elements and nutrients necessary for hardening and strengthening the immune system.
Taking into account the individual characteristics of the organism. When starting hardening, it is important to correctly assess the initial state of the body. If a weakened, ill-prepared person begins to perform too intense hardening programs, this can lead to the development of colds and other diseases. It is recommended for such people to start hardening with minimal loads, and they should be increased more slowly than in other cases.

Is hardening useful in autumn, winter and spring?

As mentioned earlier, it is recommended to start hardening procedures in the summer, since in the summer the body is most prepared for the effects of stress factors. In addition, for the spring months ( with proper nutrition) the body accumulates all the nutrients and vitamins necessary for the normal functioning and development of adaptive mechanisms and immunity. It is worth remembering that the effect achieved during the summer months should be maintained in autumn, winter and spring. With proper hardening, the risk of developing colds or other complications is minimal, even in the cold season.

At the same time, it should be noted that to start hardening in the cold season ( in autumn or winter) Not recommended. The fact is that exposure to water or air procedures at low ambient temperatures increases the risk of hypothermia in an unprepared body, as a result of which colds may develop. It is also not worth starting to perform hardening procedures in the spring because at this time many people have a deficiency of vitamins, minerals and other nutrients, as well as a general depletion of the body, which negatively affects adaptive reactions and immunity in general.

The benefits of hardening in sports

Seasoned people can achieve better results in sports than non-seasoned people. The fact is that the physiological mechanisms activated during training of an athlete are similar to those during hardening of the body. During sports, the adaptive systems of the body are activated, the cardiovascular, respiratory and other systems are activated, the metabolic process in the body is accelerated, the growth of muscle tissue is noted, and so on. If at the same time a person is not hardened, he has an increased risk of developing colds. The reason for this may be hypothermia of the mucous membranes of the respiratory tract, which occurs against the background of rapid breathing during heavy physical exercise. Another reason may be hypothermia of the skin, caused by a pronounced expansion of superficial skin vessels and increased sweating during exercise. In a hardened person, both of these mechanisms are much better developed, and therefore the risk of hypothermia and colds is reduced.

Tempering and massage

Massage also helps to harden the body. The positive effects of massage in this case are to improve blood microcirculation in the skin and muscles, which leads to an improvement in metabolism in them. It also improves the excretory function of the sweat glands, which improves the body's thermoregulation. In addition, during the massage, peripheral nerve endings are irritated, which improves the nervous regulation of the blood vessels of the skin, thereby contributing to the hardening process.

Cold / water hardening ( water procedures)

Water hardening is one of the most effective ways to prepare the body for the cold. The point is that water conducts heat better than air. In this regard, the impact on the human body even with warm water ( e.g. room temperature) will promote the activation of adaptive reactions ( narrowing of blood vessels, increased heat production, and so on) and hardening of the body.

At the same time, it is worth remembering a number of rules and recommendations that will make water hardening procedures as effective and safe for human health as possible.

When quenching with water:

Perform hardening procedures in the morning. It is best to do this immediately after sleep, since in addition to the hardening effect, this will give a person a boost of vigor for the whole day. It is undesirable to do exercises before bedtime ( less than 1 - 2 hours before going to bed), since as a result of exposure to a stress factor ( that is cold water) the process of falling asleep may be disrupted.
Cool already warm ( warmed up) organism. As mentioned earlier, the essence of hardening is the activation of the body's adaptive reactions, that is, the narrowing of the blood vessels of the skin in response to cold exposure. However, if the body is initially cooled, the superficial blood vessels are already spasmodic ( narrowed), as a result of which the hardening procedures will not give any positive effect. At the same time, it is worth remembering that it is also not recommended to use cold on an organism that is too “hot” ( especially for an untrained person), as this can provoke hypothermia and colds. It is best to do a light warm-up for 5 to 10 minutes before starting water procedures. This will improve blood circulation throughout the body and prepare it for hardening, at the same time, without contributing to excessive overheating.
Let the skin dry on its own. If you wipe the skin dry after exposure to water, this will shorten the duration of the stimulating effect of cold, thereby reducing the effectiveness of the procedure. Instead, it is recommended to let the skin dry on its own, while at the same time trying to avoid drafts, as this can cause colds.
Keep warm after finishing the cooling exercise. 15 - 20 minutes after the end of the water procedures, it is imperative to warm the body, that is, go to a warm room or put on warm clothes ( if the room is cold). In this case, the skin vessels will expand, and the blood flow to them will increase, which will prevent the development of colds.
Increase the duration and intensity of water procedures. First, you should use relatively warm water, and the duration of the water procedures themselves should not exceed a few seconds. Over time, the temperature of the water should be lowered, and the duration of the exercise should be gradually increased, which will ensure the hardening of the body.

Water hardening includes:

rubdown ( trituration) water;
dousing with cold water;
swimming in the ice hole.

Rubdown hardening ( rubbing)

This is the most "gentle" procedure with which it is recommended to start hardening for absolutely all untrained people. Rubbing with water allows you to cool the skin, thereby stimulating the development of adaptive reactions of the body, at the same time, without leading to pronounced and sharp hypothermia.

The initial temperature of the water used for wiping should not be lower than 20 - 22 degrees. As you exercise, the water temperature should be reduced by 1 degree every 2 to 3 days. The minimum water temperature is limited by the capabilities of a person and the reaction of his body to the procedure.

Rubdown can be:

Partial. In this case, only certain areas of the skin are exposed to cold. It is recommended to rub them in a certain sequence - first the neck, then the chest, stomach, back. The essence of the procedure is as follows. After a preliminary warm-up for 5 to 10 minutes, the person should undress. You need to take water of the required temperature into your hand, then throw it out on a certain part of the body and immediately begin to rub it intensively, performing circular movements with your palms until all the liquid from the surface of the skin evaporates. After that, you need to move on to the next part of the body. You can use a towel soaked in water to wipe your back.
Common. In this case, the entire body is wiped off. To perform the exercise, you must take a long towel ( or a sheet) and soak in cold water. Next, the towel should be stretched under the armpits, take its ends with your hands and begin to intensively rub your back, gradually descending into the area of \u200b\u200bthe lower back, buttocks and back surfaces of the legs. Next, the towel should be moistened again in cold water and rubbed with it on the chest, abdomen and front surfaces of the legs. At the initial stage, the entire procedure should take no more than 1 minute, but in the future its duration can be increased.

Pouring cold water

Pouring is a harder method of hardening, in which water of a certain temperature is poured onto the body. It is also recommended to perform the procedure in the morning or no later than 2 - 3 hours before bedtime. In the initial period of hardening, it is recommended to use warm water, the temperature of which should be about 30 - 33 degrees. This is explained by the fact that water conducts heat very well, which, when poured over an unprepared body, can lead to hypothermia.

The essence of the procedure is as follows. After preliminary warm-up, you should take water of the required temperature into a bucket. Then, having undressed, you need to take several deep and frequent breaths, and then pour all the water on your head and body at once. After that, you need to immediately begin to rub the body with your hands, continuing to do this for 30 - 60 seconds. The exercise should be done daily, reducing the water temperature by 1 degree every 2 to 3 days.

Cold and hot shower

An alternative to pouring water from a bucket can be a regular shower, the temperature of which should be regulated according to the previously described method. At first, you should be under the shower for no more than 10 - 15 seconds, but as the body hardens, the duration of the procedure can also be increased.

A contrast shower can become a more effective method of hardening, but this exercise can be used only after several weeks of hardening by wiping and dousing with water. The essence of the procedure is as follows. After a preliminary warm-up, you should take a shower and open cold water ( 20 - 22 degrees) for 10 - 15 seconds. Then, without leaving the shower, you should open a hot ( about 40 degrees) water and remain under it also for 10 - 15 seconds. The change of water temperature can be repeated 2 - 3 times ( it is recommended to end the procedure with warm water), then get out of the shower and let the skin dry. In the future, the temperature of the "cold" water can be reduced by 1 degree every 2 to 3 days, while the temperature of the "hot" water must remain constant. The advantage of this technique is that during a change in water temperature, a rapid narrowing and then expansion of the blood vessels of the skin occurs, which maximally stimulates the adaptive reactions of the body.

Hardening by swimming in the ice hole

This technique is suitable for well-trained people who have been intensely tempered for at least six months and are confident in the strength of their own body. The first and main rule of this hardening method is that you cannot swim in the ice hole alone. There should always be a person near the bather who, if necessary, can help to cope with an emergency or call for help.

Immediately before immersion in ice water for 10 to 20 minutes, it is recommended to do a good warm-up, including gymnastics, light running, and so on. This will improve blood circulation and prepare the cardiovascular, respiratory and other systems for stress. Also, before diving, you should put on a special rubber cap on your head, which should also cover your ears ( ice water entering them can cause otitis media - an inflammatory disease of the ear). Immerse yourself in water for short periods ( from 5 to 90 seconds, depending on the fitness of the body).

After leaving the ice-cold water, you should immediately wipe yourself dry with a towel and put on a warm robe or a blanket over your body to avoid hypothermia in the cold. Also, after bathing, it is recommended to drink warm tea, brought with you in advance in a thermos. This will warm the pharyngeal mucosa and internal organs, preventing severe hypothermia of the body. It is strictly forbidden to take alcoholic beverages after bathing ( vodka, wine and so on), since the ethyl alcohol contained in them promotes the expansion of the blood vessels of the skin, as a result of which the body loses heat very quickly. In such conditions, hypothermia can occur, and the risk of developing a cold or even pneumonia increases.

Feet hardening ( stop)

Feet hardening ( in combination with other hardening procedures) allows you to reduce the risk of developing colds and other diseases of internal organs, as well as strengthen the body as a whole.

The hardening of the legs contributes to:

Walking barefoot. The essence of the procedure is that in the early morning hours, when dew appears on the grass, get up and walk barefoot on the lawn for 5 to 10 minutes. In this case, cool dew will have a cooling effect on the skin of the legs, thereby stimulating the development of protective and adaptive reactions.
Dousing the feet. You can pour cold water on your feet or use a contrast shower for this ( according to the methods described above). These procedures will further improve the microcirculation of blood in the area of \u200b\u200bthe feet, thereby increasing their resistance to hypothermia.

Air hardening ( aerotherapy)

The principle of action of air as a hardening factor is also reduced to the stimulation of the body's thermoregulatory systems, which increases its resistance to hypothermia.

For the purpose of air hardening, the following are used:

air baths;
breathing exercises ( breathing exercises).

Air baths

The essence of the air bath is the effect on the nude ( or partially nude) the human body with moving air. The fact is that under normal conditions, a thin layer of air located between the skin of a person and his clothes has a constant temperature ( about 27 degrees). At the same time, the thermoregulatory systems of the body are in a state of relative rest. As soon as a person's body is exposed, the temperature of the air around it decreases, and it begins to lose heat. This activates the thermoregulatory and adaptive systems of the body ( the purpose of which is to maintain body temperature at a constant level), which promotes hardening.

Air baths can be:

Hot - when the air temperature reaches 30 degrees.
Warm - when the air temperature is between 25 and 30 degrees.
Indifferent - at an air temperature of 20 to 25 degrees.
Cool - at an air temperature of 15 - 20 degrees.
Cold - at temperatures below 15 degrees.

At the initial stage of hardening, it is recommended to take warm air baths, which is easiest to ensure in summer. This is done as follows. After airing the room in the morning, you need to undress ( completely or down to underwear). This will provide cooling of the skin and activation of adaptive reactions. In this position, you need to stay for a maximum of 5 to 10 minutes ( at the first lesson) and then put on your clothes. In the future, the duration of the procedure can be increased by about 5 minutes every 2 to 3 days.

If no complications are observed, after 1 - 2 weeks you can go to indifferent baths, and after another month - to cool ones. In this case, the procedure itself can be performed indoors or in the fresh air ( for example in the garden). Cold baths are shown only for those people who are tempered for at least 2 - 3 months and do not suffer from any serious diseases of the cardiovascular and respiratory system.

While taking air baths, a person should feel a slight coolness. A feeling of coldness or the development of muscle tremors should not be allowed, as this will indicate a stronger hypothermia of the body. Also, during the procedure itself, one should not be in a draft or on the street in windy weather, since the cooling of the body will occur too intensely, which can cause complications ( colds).

Breathing exercises ( breathing exercises)

Breathing exercises are specific breathing patterns that ensure the supply of large amounts of oxygen to the lungs, as well as the most efficient enrichment of oxygen to the blood and body tissues. This improves microcirculation in the lungs, improves metabolism and makes hardening procedures more effective.

It is recommended to perform breathing exercises before the start of the hardening procedures themselves. This will warm up the body and prepare it for the upcoming stress. At the same time, performing breathing exercises after hardening helps to normalize heart rate, blood pressure and respiration rate, which has a positive effect on the functioning of all body systems.

Respiratory gymnastics during hardening includes:

Exercise 1 ( breathing "belly"). The starting position is sitting. First you need to slowly ( in 5 - 10 seconds) take the deepest possible breath, then just as slowly perform the maximum exhalation. On exhalation, the abdomen should be drawn in and the muscles of the abdominal wall should be tightened, which favorably affects the function of the diaphragm ( the main respiratory muscle located at the border between the chest and abdomen). The exercise should be repeated 3 - 6 times.
Exercise 2 ( chest breathing). The starting position is sitting. Before starting the exercise, you should draw in your stomach, and then slowly take a maximum breath with your chest. In this case, the front of the chest should rise up, and the abdomen should remain pulled in. At the second stage, you should make a maximum exhalation, during which you need to slightly tilt the body forward. Repeat the procedure 3 - 6 times.
Exercise 3 ( holding your breath). After the maximum inhalation, you should hold your breath for 5 - 15 seconds ( depending on the capabilities of the person), and then make a maximum exhalation. After exhaling, you also need to hold your breath for 2 to 5 seconds, and then repeat the exercise 3 to 5 times.
Exercise 4 ( breathing when walking). During the exercise, you should slowly move around the room, alternating deep breaths with the deepest exhalation ( 4 steps for inhalation, 3 steps for exhalation, 1 step - pause). This exercise is best performed after hardening procedures, since it helps to normalize the functions of the cardiovascular, respiratory and nervous systems.
Exercise 5. The starting position is any. After a deep breath, lips should be compressed, and then exhale as much as possible, resisting the exhaled air with your lips. Repeat this procedure 4 to 6 times. This exercise promotes the penetration of air into even the most "hard-to-reach" areas of the lungs ( which are not ventilated during normal breathing), thereby reducing the risk of developing viral and bacterial infections.

Sun hardening ( sunbathing)

During sunbathing, a person is in direct sunlight. The effect of such rays on the skin stimulates the activation of adaptive reactions - a decrease in heat production, expansion of skin vessels, their overflow with blood and an increase in heat transfer. This improves microcirculation in the skin, thereby speeding up the metabolism in it. Moreover, under the influence of ultraviolet rays ( included in sunlight) the formation of the pigment melanin occurs. It accumulates in the skin, thereby protecting it from the damaging effects of solar radiation.
Also, under the influence of sunlight, vitamin D is formed in the skin, which is necessary for the normal development of bone tissue, as well as for the functioning of many other organs and systems throughout the body.

It is recommended to sunbathe in calm weather. The most suitable time for this is from 10 to 12 in the morning and from 4 to 6 in the afternoon. At the same time, solar radiation is intense enough to cause the necessary changes in the skin. At the same time, it is not recommended to stay in the sun from 12 to 16 hours, since the damaging effect of solar radiation is maximal.

The duration of the sun bath at the beginning of hardening should not exceed 5 minutes. To do this, you should undress ( in whole or in part, leaving a loincloth, swimming trunks or swimsuit) and lie on your back or stomach. During the entire period of sunbathing, the person's head should remain in the shade or be covered with a hat, as exposure to direct sunlight can cause sunstroke. After the end of the procedure, it is recommended to immerse the body in cool water for 1 - 2 minutes ( swim in the sea, take a cool shower, and so on). This will lead to a narrowing of the blood vessels of the skin, which will also help to harden the body. In the future, the time spent in the sun can be increased, however, it is not recommended to stay in direct sunlight for more than 30 minutes ( continuously). Sunbathing should be stopped immediately if a person develops a burning sensation in the skin area, dizziness, headache, darkening of the eyes or other unpleasant sensation.

Unconventional hardening methods

In addition to traditional hardening factors ( water, air and sun), there are a number of others ( non-traditional) techniques to strengthen the body and increase its resistance to adverse environmental factors.

Non-traditional hardening methods include:

rubdown with snow;
quenching in a bath ( in the steam room);
riga hardening ( hardening with salt, salt lane).

Snow rubdown

The essence of the procedure is as follows. After a preliminary warm-up ( within 5 - 10 minutes) you need to go outside, collect snow in the palm of your hand and begin to consistently wipe certain parts of the body with it ( arms, legs, neck, chest, belly). You can use the help of another person to wipe your back ( if possible). The duration of the entire rubdown can vary from 5 to 15 minutes ( depending on the state of human health).

This technique is suitable for trained, hardened people, whose body is already adapted to extreme cold stress. It is strictly forbidden to start hardening procedures with snow wiping, as this can most likely lead to colds or pneumonia.

Hardening in a bath ( in the steam room)

Stay in the bath ( in the steam room) is accompanied by a pronounced expansion of the blood vessels of the skin, improved microcirculation in the skin and increased sweating. It also stimulates the development of adaptive responses and reduces the risk of colds. That is why this hardening method is recommended for almost all people who have no contraindications ( severe diseases of the cardiovascular, respiratory or hormonal system).

To be in the steam room itself ( where the air temperature can reach 115 degrees or more) follows within a strictly defined time. First, you should close in the steam room for 1 - 2 minutes, after which you should take short breaks ( 10 - 15 minutes). This will allow you to assess the body's response to such a high temperature. If during the breaks there are no unusual symptoms ( dizziness, headaches, nausea, darkening of the eyes) is not observed, you can increase the time spent in the steam room up to 5 minutes. In the future, this time can be increased by 1 - 2 minutes with each next visit to the bath.

After leaving the steam room, you can also plunge into cold water. The resulting stress will lead to a rapid narrowing of the blood vessels of the skin, which will have a pronounced hardening effect. If the procedure is carried out in winter, after leaving the steam room, you can perform a rubdown with snow, which will give the same positive result.

Riga hardening ( hardening with salt, salt path)

This procedure belongs to the methods of hardening the legs. You can make a track as follows. First, you should cut three rectangles ( meter long and half a meter wide) made of dense fabric ( for example, carpet). Then you should prepare a 10% sea salt solution ( for this, 1 kilogram of salt should be dissolved in 10 liters of warm water). In the resulting solution, you need to moisten the first piece of fabric, and then lay it on the floor. The second piece of fabric should be moistened in ordinary cool water and placed behind the first. The third piece of fabric should be left dry, placing it behind the second.

The essence of the exercise is as follows. Person ( adult or child) must sequentially, in small steps, first walk along the first ( salty), then on the second ( just wet) and then on the third ( dry) track. This will help improve microcirculation in the skin of the feet, as well as strengthen its blood vessels, that is, hardening. At the beginning of the lessons, it is recommended to go through all three tracks no more than 4 - 5 times. In the future, the number of circles can be increased to 10 - 15.

What happens to your body if you pour cold water every day?

Before use, you must consult with a specialist.

Hardening the body is a complex and responsible set of measures that can influence the resistance to diseases and ailments. As one of the branches of alternative medicine, hardening has millions of fans around the world. People have appreciated its effectiveness, simplicity, and affordability.

The minimum list of contraindications also matters for them. You can improve your health at any age if you act wisely and consistently.

What results can you get

The idea of \u200b\u200bhardening is thoughtlessly rejected by people who do not know about the miraculous results of the procedure. They deprive themselves of the opportunity to experience such positive changes as:

complex improvement;
restoration of weakened and depressed immunity;
increasing the functions of the central nervous system;
protection from diseases and ailments;

Body hardening. What types of procedures have proven effective

If you delve deeper into the study of the issue, you can see the presence of many techniques and practices used to temper the body. However, not all of them have proven efficacy and safety. In order not to risk the most valuable thing - your health, it is worth using only known techniques. These are summarized in the following sections.

Water hardening

The main advantage of the procedure is its ability to have a positive effect on the circulation of lymph and blood in the body. Tempering with cool water and gradually lowering its temperature, a person will always be strong and healthy. He only needs to choose the right type of procedures for himself:

Winter swimming

One of the most extreme types of water hardening is winter swimming. It involves swimming in cold, sometimes icy water. For ice swimming, open reservoirs, baths, pools, water tanks are used.

Since the method has a powerful effect on the body, you need to be responsible for observing all the rules. In case of doubt, before starting therapy, it is worth visiting the doctor's office and getting advice from him.

Dousing

This pleasant and invigorating treatment is extremely popular. It is good for its versatility and simple technique.

Rubdown

To achieve the desired effect, you can wipe off with a towel, washcloth or sponge, following certain rules. First, they wipe the upper body - torso, arms, neck, and then proceed to the lower one. After wiping, the skin is warmed up with quick movements of a dry towel.

Cold and hot shower

A contrast shower will give youthful skin and body health. This is a pleasant and effective procedure that can be carried out every day, regardless of the weather outside the window and the change of seasons on the streets.

Air baths: simple and affordable

Everyone can indulge in air hardening. This type of therapy includes leisurely walks in the fresh air, air baths. It is called "aerotherapy".

The result of the procedures is impressive. It is possible to improve the processes of thermoregulation of the body, because fresh air affects the skin receptors and nerve endings of the mucous membranes.

It saturates the body with oxygen, normalizes the work of its main systems, corrects the psycho-emotional state, smoothes stress, anxiety and depression.

The advantages of this method are its simplicity, affordable cost (walks can be done absolutely free), and efficiency. It is worth using the technique at any time of the year, choosing beautiful and clean places for hiking routes. These can be parks, forests, squares.

Residents of mountainous and coastal areas are especially lucky in this matter. Every day they can contemplate the water surface of the sea or the rocky peaks of the mountains, and at the same time take care of their health.

Sun hardening: a complex effect on all body systems

Heliotherapy also has the advantages of the previous method. This is how the sun hardening is correctly called, which, among other things, helps to establish blood circulation, solve the problem of muscle spasms, accelerate metabolic reactions, and increase the stability of the nervous system.

The pronounced tonic effect is also important, which gives the effect of sunlight and heat on the body.

To appreciate all the bonuses from this type of hardening, it is not necessary to look for beach resorts on the map all year round. You can sunbathe in any region, the main thing is to avoid fanaticism.

The fact is that with excessive sunbathing, burns and age spots may appear on the body. Cases of thermal shock are also possible. So you need to act carefully and correctly, to avoid excessively long exposure to open rays.

Alternative ways

In addition to the well-known procedures discussed earlier in the review, there are other types of hardening. Among them is walking barefoot. This technique is less common among fans of a healthy lifestyle, but this does not mean that it is not effective.

Barefoot walks stimulate biologically active points on the feet. This, in turn, has a powerful effect on the body - the functioning of the immune system improves, the problems of many chronic ailments are solved, and positive changes in the functioning of internal organs are noted.

Body hardening: basic rules and recommendations

Trying to rejuvenate the body, gain a charge of energy and raise their emotional state, people use fashionable hardening procedures, which they learned about from TV shows, blogs or forums.

However, not having a proper understanding of the rules for conducting procedures, ordinary people, instead of the expected beneficial result, harm their health. To avoid mistakes, prevent side effects and unwanted effects, follow a number of tips:

Smooth transition

The body is a complex system that requires a caring and careful attitude towards itself. If a person begins to temper abruptly, changing his favorite pastime on the couch with a laptop for swimming in ice baths, then his health may deteriorate.

The secret to getting started right is a smooth, easy transition that you need to introduce into your daily routine, stage by stage. It is important to gradually increase the intensity and duration of procedures, to increase their complexity.

Introduction of procedures on a regular basis

Lack of regularity, a chaotic approach to scheduling hardening procedures, a disdain for the technique of bringing them in - this is an incomplete list of common mistakes that prevent beginners from achieving tangible and sustainable results in regaining their health.

Like sports, diet and meditation, hardening only makes sense if done regularly.

A combination of hardening and moderate exercise

The principles of hardening have no contraindications for combining procedures with physical activity. This combination will allow a person to be in shape, feel a surge of strength and cheerfulness, look fresh and radiant.

The efficiency of the procedures themselves will also improve, so health can be improved as soon as possible, forgetting about visits to doctors and daily visits to pharmacies.

Lack of fanaticism

It is dangerous to reach the fanatical desire to temper your body. You need to act consciously and intelligently. This means watching your body during the hardening process, evaluating its reactions to various types of procedures used.

That is, you need to measure the pressure, control the temperature, and correctly assess the general condition. If any negative nuances appear - poor appetite, loss of sleep, depression, weakness, it is worth sounding the alarm. Perhaps the person makes some mistakes. To correct them, you need to undergo an examination and consult a specialist.

Individual approach to developing a treatment plan

Every person is different. What is good and useful for one person is dangerous and harmful for another. This must be taken into account when drawing up a personal plan for wellness procedures. In this case, it is worth being guided by the following factors:

- age

- the state of the body (the presence of chronic and acute diseases, injuries, congenital problems)

- climatic features of the region of residence

- goals, etc.

Condition monitoring

The best indicator of correctly performed procedures is joy, cheerfulness, freshness of consciousness. If these emotions are not manifested, you need to reconsider your attitude towards hardening. Perhaps this type of recovery is not suitable for a specific person. He should not despair, because there are many other ways to show concern for health and mood.

No reason to skip the procedure

Bad weather, elementary laziness, busyness at work - if a person considers these factors as excuses for skipping procedures, then he should not even start hardening.

Initially, you need to tune in to long-term work, which will bear fruit if it is carried out without long breaks and pauses. A good reason for postponing manipulations for a certain period of time may be the appearance of contraindications, poor health, illness.

Following these rules, do not forget that a healthy lifestyle is not only about hardening. You need to take care of changing your attitude towards the body - to plan your diet in a new way, including whole natural foods, to give up stress and negativity, to rely on communication with positive, cheerful people who think in a constructive direction.

As you can see, hardening has many advantages. It increases the body's resistance to disease and illness, helps to strengthen willpower and spirit, allows you to protect yourself from a number of negative factors. Men, women and even small children, knowing about the competent process of organizing the process, get real pleasure from the healing procedures.

The value of hardening for the human body. The value and main methods of hardening the body Component not included in the hardening system of the body

The benefits of hardening the body

The main principles of hardening

Basic methods of gradual hardening

Air baths

Swimming in cold water for adults

Walking barefoot

Ivanov's method

Rubdowns for beginners to stay warm in winter

Sun baths for the body

Correct quenching in the bath

Contraindications to hardening procedures

Popular questions about hardening

How to temper so that there is no hypothermia?

What time of year is it best to start?

What is hardening and what is its significance?

Physiological mechanisms and effects of hardening ( the effect of hardening on the body and health)

The role of hardening in the prevention of colds and the development of immunity

How long do hardening results last?

Do I need to take vitamins when hardening?

Hardening hygiene ( basics, terms and conditions)

Where to start hardening?

Traditional types, factors and means of summer hardening

Basic principles of hardening

Is hardening useful in autumn, winter and spring?

The benefits of hardening in sports

Tempering and massage

Cold / water hardening ( water procedures)

Rubdown hardening ( rubbing)

Pouring cold water

Cold and hot shower

Hardening by swimming in the ice hole

Feet hardening ( stop)

Air hardening ( aerotherapy)

Air baths

Breathing exercises ( breathing exercises)

Sun hardening ( sunbathing)

Unconventional hardening methods

Snow rubdown

Hardening in a bath ( in the steam room)

Riga hardening ( hardening with salt, salt path)

What happens to your body if you pour cold water every day?

What results can you get

Body hardening. What types of procedures have proven effective

Water hardening

Air baths: simple and affordable

Sun hardening: a complex effect on all body systems

Alternative ways

Body hardening: basic rules and recommendations

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