The temperature of the water for dousing. Types of dousing with cold water. Correct cold douche

Hello! The article “Hardening with cold water for beginners” is about the most important thing for the health of each of us - the development of immunity.

1. Hardening of the body is a strengthening of the immune system

Today we will talk about how to start hardening with cold water. As soon as autumn comes and we start sneezing and coughing, many immediately rush to the pharmacy for antiviral drugs and vitamins. After all, everyone knows that the immune system of our body is responsible for resistance to colds and it must be strengthened.

It's no secret that the human immune system can be trained in the same way as muscles. You just need to pick working methodology, which include hardening with cold water. Many have heard about dousing and wiping, that the "walruses", swimming in the winter in the hole, almost do not get sick.

And a couple of years ago, a story about a Belarusian kindergarten was broadcast on television, where barefoot preschoolers were engaged in exercises in the snow. It seems that such stories should have reassured those who are afraid of catching a cold from such procedures, but there are no more people who want to become tempered.

In this article I want to talk about my own experience, which helped to improve health, as well as some basic techniques.

Hardening is the effect on our body alternately of cold and heat. The correct start of hardening is the same alternations, but with a slight difference in temperatures.

2. The benefits and harms of hardening

I remember how a friend recommended to her relative for the prevention of colds, to run every day in the snow or dew around the house. She was already afraid of catching a cold, but the authority of the person was so strong that she tried it and almost forgot about the sore throat.

Another friend told how, on the advice of a doctor, she began to harden her throat, eating a portion of ice cream every day - and cured chronic tonsillitis. Such examples suggested that it is worth gathering together information about how hardening is useful and how it can harm a person. But first I want to remind you what are the indications and contraindications for this.

Rule number 1 Most important:

To determine if you can be tempered with water, consult a doctor.

- purulent chronic otitis media, acute inflammation upper respiratory tract;
— serious illnesses of cardio-vascular system with symptoms of decompensation;
inflammation of the central and peripheral nervous system;
— severe illness endocrine system (diabetes, thyrotoxicosis);
- active tuberculosis, pneumonia, bronchial asthma;
— venereal diseases;
- severe post-burn scars on the skin;
- exacerbation of inflammation gastrointestinal tract(cholecystitis, peptic ulcer).

But even completely healthy person water procedures should not be started if he has a coronary vascular spasm, there are violations of thermoregulation with vegetative manifestations, cramps in the muscles of the lower leg, cold allergy.

There are no direct indications for hardening of the body, it is carried out only at the request of a person. But in the event that you want to start pouring water on a child, you need to monitor the following indicators:

- mood (from cheerful to depressed);
- well-being (from cheerful to general weakness);
fatigue (normal to constant fatigue);
- appetite (from good to complete absence);

- sleep (from calm to constant arousal and sleep disturbances). If the baby does not respond well to procedures for these indicators, you need to reduce their duration or stop completely. Hardening of children can be started almost from birth and the first baths, but this must be done systematically, very slowly increase the duration of exposure to cold and it is better to turn the procedure into a game.

3. A bit of history

Since ancient times, people have been thinking about how to make their body stronger and more resistant to difficult conditions the surrounding world. Even in ancient Rome and Greece there was a cult of a beautiful body - the whole Lifestyle in these cultures was aimed at educating strong and healthy members of society.

In Sparta, newborns with defects were thrown off a cliff, and boys were forced to always walk barefoot and almost without clothes to make them more resilient.

AT ancient india the hardening of the Brahmins was part of their religious upbringing, along with the ability to completely control their bodies, and water was considered a cure for almost all diseases.

No less popular was hardening among the Jews, Chinese and Egyptians - in any culture you can find descriptions water procedures to improve health.

And in Russia for a long time they practiced rubbing with snow or swimming in the river in summer or winter. But another equally well-known method has survived to this day - a bathhouse, where hot steam is combined with bathing in cool water. The bath helps to cleanse the body, helping to remove toxins from it through sweat, stimulates the work of internal organs.

At the end of the 20th century, the Ivanov system became popular, which offered to swim twice a day in the nearest river or walk barefoot in the snow. He also told how useful it is for men and women not only to swim in the cold, but also to refuse bad habits and fasting one day a week. His technique found many followers at that time, but over time it was gradually forgotten.

Although it is believed that dousing according to the Ivanov system is suitable for everyone from any age, no one can swim in cold water twice a day, including in an ice hole in winter, without preparation.

4. Hardening the body with cold water for beginners

4.1 Basic rules for beginners

Beginners need to understand , how to start the procedures correctly, because you can’t just decide that tomorrow you start swimming in the hole every day - and the body will easily accept it. The best time year for beginners, when you can try to get used to the cold - summer, and start dousing better with simple washing in the morning with cold water. Before you start a cold douche, you need to remember a few simple rules:

- in order to benefit from the procedures, they can only be done by healthy people, after a flu or a cold it is better to wait 2-3 months;

- you need to repeat them every day, because the whole positive effect can disappear from breaks;
- the body must be accustomed to cold gradually;
- a person should be in good health, if weakness or malaise appears - everything must be stopped;
- consult your doctor in advance about your health and check if the cold will harm him;
- It is better to engage in some kind of sport to enhance the strengthening effect.

It is better to start with a contrast shower or douche separate parts body, such as legs. And some experts believe that the correct beginning of water hardening is wiping wet towel followed by rubbing the skin dry. I will dwell in more detail on the main methods.

4.2 Dousing with cool water

4.2.1 Basic rules for pouring

The most popular method is dousing with cool water.

But dousing with cold water is not suitable for beginners, it is better to start with wiping.

It is both general and local. For the first, not only the temperature of the water, but also the air in the room is important: it should not be lower than 23-25 ° C. water on the first day is heated to 36 ° C, and reduced slowly - by 1 ° C per week, bringing it to cool (18 ° C). Douches can be replaced with the same cool shower, which can be taken 2-3 minutes a day.

Before starting the douche, it is worth remembering the row important rules:

- do not pour water on your head because of the risk sharp narrowing vessels;
- do not start with a sharp dousing with cold water, you need to get used to the coolness gradually;
- kids and old people should not lift weights with water above themselves, so they must resort to the help of outsiders;
- any drafts in the douche room should be avoided;
- at any temperature of the water, a person should not experience discomfort.

If there are contraindications for general douche, you can do local hardening of the legs.

It has a reflex effect on the whole body. Contrasting douches with a change are especially useful. warm water(36 C), to cool (20-25 ° C). You need to finish this effect by rubbing your feet with a dry towel or good massage.

4.2.2 Pouring children

In this way, it is good to harden children, once a month increasing the temperature gap by one degree, until it is 15-20 ° C. The main thing is to do the procedure regularly and do not forget - if the pause in hardening is very long, you will have to start over.

In children, it is better to turn such hardening into interesting game to evoke a positive attitude and overall good reaction. The first time you can do this is in the bathroom. warm water from the bucket for half a minute.

Its temperature for the first time should not be lower than 36-37 ° C, and it must be reduced very slowly - by 1 degree in 1-2 weeks, gradually bringing it to 28 ° C.

You can’t start with a liquid even at room temperature, it’s easier to do cold and hot shower, at which the difference between warm and cool water will be no more than 4 degrees. For example, if you have a shower comfort zone of 36-38 degrees, and make a contrast zone of 34-32 ° C.

Cold and hot shower

4.3 Wiping with a damp towel

4.3.1 How to wipe yourself

Another method is wiping with a damp towel. First you need to wet a large terry towel in water at a temperature of 35-36 ° C, and then wipe your whole body with it. After that, the skin is rubbed with a dry towel until the capillaries dilate and slightly redden. The temperature is reduced by one degree per day and brought to 10 ° C.

For wiping, in addition to a towel, a damp sponge or a soft flannelette glove, which is soaked in fairly warm water (on the first day - 32 ° C), is suitable. It is better to start by rubbing your hands, then go to your back and stomach and finish with your feet. The body is rubbed for 2 minutes, and then wiped dry to a slight reddening of the skin and a feeling of warmth to it. Subsequently, the temperature is reduced every day by 1°C, bringing to 18°C.

4.3.2 Snow wiping

If you decide to wipe yourself with snow, then you need to bring it into the room in a bucket or basin, and then wipe your body with it for 15 seconds. At the same time, the face is wiped with the first handful, the second - chest and the stomach, the third - the shoulders, the fourth - the arms. Gradually, the time can be brought up to 30 seconds. And in a couple of weeks it will be possible to rub even on the street, if the body's reaction to the procedure is good.

4.3.3 Wiping children

It is recommended to rub small children first with a dry towel so that the baby does not have further fear of the procedure. It is better to start with the legs and arms, and then rub the torso. After a couple of days, you can take a wet towel, the water temperature for which for the first time should be 36 ° C.

Then it is gradually reduced (by 1°C in 5 days), bringing to 28°C. The duration of the procedure cannot exceed 2 minutes, it is recommended to do it for babies, starting from 2-4 months. If a child has rashes, chills, diarrhea, exacerbation of colds, it is better to stop wiping.

4.3.4 Local rubdowns

4.3.4.1 Foot rubdowns

Local rubdowns are usually hardening of the legs, it is recommended for frequent illnesses throat for reflex action. To do this, the legs to the knees are rubbed with a cool, damp towel for 3 minutes, and then wiped dry.

Start with a temperature of 37 ° C, then lower by a degree per week, bring to 28 ° C. This technique is used to prepare for foot baths, in which the first temperature is also 37 ° C, it is done for 6-8 minutes, and then, lowering it by a degree per week, it is brought to 14 ° C.

Rubdown

4.3.4.2 Rubbing feet

You can also start by hardening your feet, which is useful for those who often have a sore throat. I would like to explain what this method gives: cooling the legs causes a reflex narrowing of the vessels of the tonsils of the pharynx, causing a violation of local immunity, and can contribute to its inflammation.

And warming the feet gives blood flow not only to them, but also to the throat, improving its work. lymphatic system. By making our feet more resistant to stress such as cold with contrast douches, we will automatically protect ourselves from colds.

You can start pouring feet with warm water (25-28°C), lowering the temperature by 1°C per month, bringing it to 13-15°C. After each douche, rub the skin on the legs with a towel until it turns red and feels warm.

Stop hardening - pleasant with useful

4.4 What does a cool bath do?

This is a longer, and much more powerful technique, which means that it can only be started by those who have no contraindications. If you do not dare to start with a general bath, you can do a local one, for example for legs , which is useful and no less effective.

To do this, take a bucket or a basin so that you can immerse not only your feet in water, but also your shins to the knees. They start with water at 28-30 ° C, lowering it by a degree per week, for babies under 3 years old it should not be lowered below 20 ° C, for children under 5 years old - 18 ° C. The procedure in children is carried out for 15-30 seconds, adults can be in cool water for 2-4 minutes.

General baths at 38 ° C are recommended even for newborns, if warm water is added, it can be taken up to 12 minutes. With this procedure, not only the temperature is reduced by a degree in 5 days, bringing it to 30 ° C, but also the duration of stay in it is reduced to 6 minutes.

Bathing in a river or lake in the warm season can be equated to a bath. Babies under 3 should not do this, but after reaching this age they are often taken to the beach.

It is worth remembering that letting the child into the water is allowed only when the air temperature is above 25 ° C, and the water is 23 ° C. But even then, children should not be allowed to sit in the water for more than 15-20 minutes, as then they risk catching a cold.

4.5 Gargling

Not quite a traditional local douche is a gargle, which helps to make the body more resistant to many infections. First rinse with warm water - 40 ° C, gradually lowering it by 1 degree every 3 days. For children, it is brought to 15 ° C, and for adults it can be lowered to 10 ° C.

This rinsing helps to significantly reduce the number of exacerbations. chronic tonsillitis and pharyngitis. To enhance its effect, medicinal herbs with an anti-inflammatory effect (chamomile, nettle, calendula or St. John's wort), as well as sea salt or a few drops of iodine, are added to the water.

Over time, rinsing can be replaced by dissolving ice cubes in the mouth of such a size that one cube is enough for about half a minute. For taste and greater benefits, frozen juice is used instead of ice. I already wrote about the recommendations of some doctors about ice cream, but not every mother risks paying for it regularly.

But after all, you can try with one teaspoon per day, gradually increasing its amount by half a teaspoon per day, until you get one serving. Ice cream and frozen fruit juice even adults are ready to eat all year round, however, compotes and yogurts from the refrigerator are also an option. However, it is necessary to get used to such a cold gradually and not to consume cold foods and drinks after severe overheating.

The body is strengthened constant cold, but by contrasts, and therefore the throat must be accustomed to changing temperature regimes, so as not to earn a sore throat by drinking ice water in the heat. For this, contrast rinses are well suited, in which they use both warm and cold water. First, the throat is rinsed with warm, then cold, and always ends with warm, and the contrast difference is also increased gradually.

Contraindications to gargling are, first of all, the age of up to 3 years, when the child does not know how to properly exhale air through water and can choke.

If he does not want to gargle, it is better not to force him, because hardening should not cause him discomfort. You can not start procedures when a person is sick with colds or has

5. Extreme techniques

5.1 Hardening according to Grebenkin

In addition to Ivanov, many authors have proposed their own methods of hardening, which can not be recommended to everyone. For example, Grebenkin advised everyone over 3 years old to be immersed in cold water for 10-15 seconds, and then left without clothes for outdoors for another 5 minutes without rubbing and warming, so that the body itself copes with the cold. After all, adrenaline is released at the same time and after a couple of minutes a person feels a surge of heat and cheerfulness.

And in recent times in the speeches of the famous doctor Komarovsky, words were heard that hardening of the effect would not bring if the whole lifestyle, from nutrition to walking on fresh air does not comply with generally accepted guidelines.

5.2 Hardening after sauna and bath

To not quite traditional, but quite effective is the use of a sauna or a Russian bath with a strengthening purpose. The sauna uses the contrast effect of hot steam (70-90°C) and cold water in the pool (3-20°C), or even rubbing with snow in winter.

A child can start going to the sauna with their parents from the age of 3. For the first time, you can enter the sauna with a temperature not exceeding 80 ° C for only 5 minutes, and then you should cool down, in the future there can be up to 3 such visits, and you can visit the sauna once a week.

In the bath, too, everything is based on contrasts: first, the body warms up, then cools down at approximately the same time intervals, and then rest follows, which should last as long as the first two stages.

For the first time, you should not bask in the bath for more than 3-5 minutes, and it is advisable to cool down in the form of a cold douche, and only eventually move on to a cold shower or bathing in an ice hole. After regular visits, the number of visits to the steam room is increased to 5, and the time spent in it is up to 5-10 minutes.

To get hot steam, in a Russian bath, water is poured over hot stones, but for health effect instead, decoctions of medicinal herbs (linden, chamomile, oak, mint, birch, sage or eucalyptus) are often used.

Small children under 3-5 years old are rarely taken to public baths because of the risk of contracting infectious or fungal diseases, but if it is a private steam room, then they can be taken there after the first year of life.

5.3 Snow hardening

Perhaps the most unconventional method snow remains. This includes not only wiping with snow, but also walking barefoot on it.

The main thing is that it should be clean and cover not asphalt, but the ground. If an ice crust has appeared on the snow, or it has become colder than 10 degrees below zero, you should not start walking.

But from my own experience I know that you can try without any preparation. True, for the first time I recommend running through the snow for no more than a minute, moreover, quite quickly, and after that you need to return to warm room, put on woolen socks and actively walk around the room in them until a sensation of heat appears in the legs.

5.4 Winter swimming

This type of winter bathing has always stood out and remained a method for the elite. A lot has been written on it - both about the benefits and the harm, the debate has not subsided so far. But for those who have weighed everything and decided to try winter swimming, it is worth learning something about him.

When swimming in cold water, the body loses a lot of energy, but releases adrenaline, which increases blood circulation, and also improves thermoregulation and immunity. However, you should not think that walruses never get sick - they just catch cold less often.

It is not at all necessary to dive with your head, although experienced "walruses" do it with ease. This technique improves general state body, but does not strengthen the muscles, unlike regular swimming, so for those who want to build muscle, it is advisable to do some other sport.

There is a myth that “walruses” necessarily drink alcohol to keep warm, but they can cause hypothermia of the respiratory tract and a cold.

Before diving into ice water, it is recommended to do intensive gymnastics for warming, but other preparations, especially a cold shower, are not needed. In severe frosts, it is necessary that there is a warm room next to the bathing area where you can warm yourself.

You can swim in cold water from late autumn to early spring, because even in winter it is not lower than + 4 ° C in the hole, but you should not plunge into the sea - it is -2 ° C below zero. There are many contraindications to winter swimming, which should not be neglected at all - this can only worsen your well-being.

Winter swimming contraindications: severe diseases of the cardiovascular, respiratory, endocrine and genitourinary system with signs of decompensation.

You can climb into cold water only after a cold douche, which will accustom the body to it. It is allowed to dive into the hole no more than 3 times a week, and if symptoms of any disease appear, you should immediately consult a doctor.

I hope my advice will be useful to those who often get colds and want to improve their health, and in the following blog articles I will talk about other hardening methods.

And now "Informative film about winter swimming and hardening":

Today we talked on the topic: "Hardening the body with cold water for beginners." How did you like the article? If so, be sure to share it social networks, subscribe to the blog update and wait for the continuation.

The question of how to properly temper is asked by almost every person. the main problem lies in the fact that many people have heard about certain methods of healing the body, but, unfortunately, few people know how to apply them correctly. Of course, with the right approach, hardening is very useful, but with the wrong training, it can cause serious harm. That is why we will devote this publication to the consideration next moments: how to start hardening, what training methods can be used, what fundamental principles should be observed and what precautions should be taken.

Useful properties of hardening training

Before proceeding directly to the methods, you must first understand what is meant by hardening and how such procedures are useful. Hardening itself is a set of measures aimed at improving health. By doing this, a person trains the protective properties of his body, and also teaches him to mobilize all available resources in the event of critical situations. The basis of any hardening procedure is periodic exposure to heat and cold. An important role in such training is played by Sun rays and wind. The main result of successful hardening is the rapid adaptation of the body to all kinds of conditions. external environment. Thanks to this, a person begins to get sick much less.

However general strengthening protective properties body is far from the only benefit of hardening. Through these training procedures, you can achieve the following goals:

improve the functioning of the nervous system;
increase muscle tone;
normalize the processes of blood circulation;
stabilize blood pressure;
improve metabolism;
increase work capacity;
noticeably improve mood.

Speaking in a more scientific language, the benefit of hardening is that the human body begins to maintain the temperature of the internal organs at almost the same level. As a result, a hardened person endures sudden warming and cooling without any problems.

However, it is worth remembering that such training in most cases is aimed at preventing the disease, and not at fighting it. Of course, there are exceptions, but we will talk about them a little later. Both an adult and a child can carry out such prophylaxis (although in children this process somewhat specific).

So, we found out what hardening is for. Now let's find out what fundamental principles must be followed in such training.

The main rules of hardening

There are only 8 principles that everyone who decides to temper should know. Compliance with them is mandatory if you want classes to be beneficial, not harmful. These principles look like this.

It is necessary to undergo hardening procedures only in the absence of concomitant diseases.
The whole hardening process must be properly understood and carried out consciously. The effectiveness of any technique depends primarily on the proper morale. If we talk about adults, then they should not have problems with this. But if you need to teach children to harden, then complications are not uncommon. This is easily explained, because children are unlikely to enjoy exposing themselves to cold water or air. In such cases, the parents should set up the child. It should be as tactful as possible to tell children about the benefits of hardening.
Consistency is an important criterion for success. Any program should be carried out according to the schedule without long breaks.
Regardless of which method you prefer, the sequence must always be followed. For example, if you are going through a hardening of the body with cold water, start with water at a moderately low temperature. Gradually lower it over time.
Always Consider individual characteristics of your body.
When you start to harden, do not forget to control your well-being.
Try to combine different methods hardening of the body.
When performing procedures, it is recommended to perform auxiliary actions.

Understand the principles. Now let's find out how to start hardening correctly and how to improve the result.

Effective hardening techniques

So, we found out why you need to train your body with low temperatures. Now we need to find out how exactly the hardening of the body can take place and where it is best to start. There are such hardening methods:

taking air baths;
wiping with a damp towel;
washing with cool and cold water;
contrast procedures;
visiting baths and saunas;
swimming in the hole.

It may seem to inexperienced people that hardening can be started with any of the methods mentioned. However, it is not. One of the listed principles mentioned that the impact low temperatures should be gradual. Otherwise, hardening will only bring harm. The basic rule of hardening is that the body gradually prepares for extreme conditions.

By and large, strengthening the protective functions of the body is similar to engaging in gym. You will not immediately take a huge weight, because the muscles simply will not be ready to withstand it. A similar principle should apply in the hardening process. You should start small, and then slowly complicate the conditions. Extreme care must be taken when training children. Too extreme temperature conditions cause serious harm to the fragile body.

What is the best place to start?

Air baths are ideal for starting hardening. Take them in the morning on the street at a relatively low temperature. For adult men and women, the optimal temperature is 14-16 Cº, for children - 20-22 Cº. This means that adults can start such training in the middle of spring or autumn, and children in late spring, summer or early autumn.

For the procedure, special places should be selected, because. you have to take off your clothes. In addition, the hardening effect will be fully achieved only when performing light physical exercises. The first time the procedure should last 2-3 minutes. Then the duration can be increased to half an hour. Despite the fact that this technique is initial, it can bring both benefit and harm. In particular, you should not go outside at very low temperatures so as not to freeze. In addition, the exercises must be performed without excessive fanaticism, so as not to sweat.

When the temperature outside is too low, air baths can be replaced by rubbing with a damp towel. This technique is also recommended to be used in the morning. It can be an initial training point for children who have weak immunity. With this procedure, it is necessary to moisten a towel with cool water (23-25 Cº) and wipe the entire body. Every week you need to lower the water temperature by 1-2 Cº.

Hardening with water procedures

Water hardening is the basis of training your body. It includes several techniques at once, but it is better to start in the recommended order. So, for inexperienced people, it is best to choose a contrast shower. It must be taken according to the following rules:

14 days you need to bathe under a moderately warm shower;
then start turning on cold water in the shower and stand under it for 10 seconds;
gradually increase the duration of exposure to cold water (up to a maximum of 1 minute).

When the initial hardening with water is over, you can proceed to dousing. They will subject your body to more serious tests, but thanks to the soul, it will already be ready for them. A natural question arises: how to douse with cold water.

You should start with dousing with warm water. It is necessary to carry out the procedure every morning, but if you want to achieve the desired result faster, you can repeat it in the evenings. Before dousing yourself, you need to slightly warm up your body. This is for the lungs. physical exercise. Engage in preliminary physical education without fanaticism, so as not to sweat. When your body is warm, pour a bucket of warm water over yourself. You do not need to wipe yourself after the procedure. When the body's resistance is at its maximum, you can switch to dousing with ice water.

Another good way to harden is to visit the sauna, which has a pool of cold water. The effect will be similar to taking a contrast shower, but the contrast itself will be higher. Bathing in cold water after staying in a hot room will have a beneficial effect on immunity, give strength and vigor.

If you properly harden with cold water, then over time you can try the toughest hardening method - swimming in an ice hole. Such a water test will force the body to experience the most extreme conditions that neither dousing nor swimming in the pool can provide.

Learn more about these methods

If you answer the question regarding whether pouring water is useful, then the answer will definitely be yes. The benefits of dousing with cold water are many. In particular, thanks to this procedure, you can:

relieve nervous tension;
eliminate fatigue;
increase efficiency;
strengthen immunity.

But that is not all. Under certain conditions, doctors allow dousing with cold water for hypertension. If you follow all these recommendations (start pouring warm water over it, and then gradually cool it), you can achieve amazing results. In particular, improve blood circulation, normalize metabolism and, most importantly, stabilize blood pressure. In the absence of additional complications, cold water treatment will pass relatively quickly.

People suffering from high blood pressure, one more point may be of interest: is it possible to visit baths with hypertension. In principle, doctors allow visiting saunas, because. baths have more humid air, and patients may develop a hypertensive crisis.

Even small children know that water is the main and vital important source for existence. Only the information that a person is 80% water is enough to eliminate all doubts about the benefits of this "life-giving liquid".

For a healthy existence of the body, in addition to taking water inside, hardening can be carried out by pouring water in the morning. It is very important to carry out this manipulation with the mind, otherwise the chance of doing harm will outweigh the usefulness of the procedure.

Dousing as a method of healing came from our predecessors. Ancient healers were well aware of the magical properties of water and often used such treatment in practice.

Pouring water is very beneficial for the body.

Almost every day, stunning ideas come to a person’s head, which, for a number of reasons (even rather excuses), remain just ideas.

How to overcome laziness and find an incentive for yourself to start dousing?

Here are a couple of psychological tricks that can turn thoughts into actions:

Purchase a tempering container for yourself (a bucket is most convenient). Buy the copy that makes you want to go and finally do it. Let all the people living with you be forbidden to use this bucket, and maybe you even infect them with your example!
Let everyone around you know about your decision. Tell your friends, colleagues, relatives that, from tomorrow, well, or soon (the sooner the better, because enthusiasm is such a thing ...) your program for improving the body will start. Colorfully describe to them the positive consequences of the process, and you will see, then it will become simply inconvenient not to fulfill the promise made not only to yourself, but also to your close circle.

Types of cold water dousing

Pouring cold water improves immunity

There are two ways to start the process.

Gradual pouring

This technique involves pouring water immediately at a low temperature, but in small portions. You need to start from the lower parts of the body.

During the first week, only the feet should be poured, the next - the knees, then - the pouring to the thighs, the fourth week - to the waist, and finally the full pouring of the whole body.

Method of gradual decrease in water temperature

The name of this method speaks for itself, in fact, it is based on a gradual decrease in the degree of water temperature, the number of which should eventually reach 10-15 ° C. This type of hardening is great for babies, but it also causes mothers to worry that the baby will become cold and sick. But if you approach the process with skill, the probability of a cold is close to zero.

There is a wide variety of pouring methods with certain techniques, but each of them is aimed at achieving primary goals:

improving immunity,
performance improvement,
receiving a charge of vivacity and vitality.

So, here are some pouring techniques:

Immersion in cold water. A person who opted for this method takes a bath with cold water and completely immerses himself in it for 3 seconds.
Contrasting overlay. The method, according to the technique, is similar to the first one, but only pouring is carried out from the container, which contributes to the enhanced effect of the procedure. This method is considered a little more rigid.
Cold and hot shower. This method is considered the most loyal, its meaning is to improve blood circulation due to skin tone. It is necessary to carry out dousing with water with a temperature difference of about 15 degrees. First douche with warm water, then cold.
Winter swimming. Represents dipping in ice water.

Careful! This option is not suitable for a beginner.

For an unprepared person, it is better to start with more soft method and for some time to systematically observe the execution, thereby preparing the body for a strong temperature shock.

Common rules for pouring

On the initial stage recovery, you can ask for help from loved ones

To avoid unpleasant consequences, everyone who plans to improve their body and improve well-being with the help of douches must follow a number of simple rules:

In order to avoid cold manifestations, the temperature of the room in which you will go after the procedure should be at least 19-20 degrees. Be sure to check that there are no drafts in the room.
Ask for help from loved ones at the initial stage of recovery. Let one of your relatives douse you during the first procedures. It will be easier for you, and there will be someone nearby who can observe your general well-being.
If you have already reached a respectable age, do not ignore your feelings, listen carefully to the signals of the body and do not pour water below 15 degrees.
You can pour over at any time of the day, but for an invigorating charge and a great working mood, do it along with your usual morning routines. After a month, you will get so used to it that it will become as elementary as brushing your teeth.
Set yourself up for a positive outlook. Nothing useful will come of it if you perform an action through “I can’t”. Think about something pleasant, tune in to a positive wave, then success will definitely visit you.
Dousing should not be a second, try to slowly pour water on yourself so that it has time to affect all parts of the body.
At the end of the procedure, rub the body with a bath towel to avoid severe freezing.

Secrets of the positive effects of pouring cold water

Many people know that pouring is useful, that the likelihood of getting sick is reduced to a minimum, but not everyone thinks why this happens and what is the secret principle of cold water.

The main feature is to stimulate the work of thermal receptors in the skin. In an instant, the body temperature reaches a 40-degree value and in the same way instantly returns to normal. Just when this happens, an impressive number of harmful bacteria die inside the body.

Irrigation benefits:

Stimulation of the gland responsible for the functionality of the human internal organs (hypothalamus);
Involvement of all active biological points body (they try to achieve the same effect with acupuncture);
Improving blood circulation and flushing out toxins and toxins;
Due to the rapid narrowing and expansion of blood vessels, the blood enriches the vital organs with a fresh portion of oxygen;
Rejuvenation of the body by dousing does not require practically any financial investments and is very effective, because it is not in vain that a huge amount modern people, as well as our ancestors used this method of strengthening the body;
Activation of metabolic processes and, as a result, accelerated fat burning and weight loss;
Reduce puffiness and varicose veins due to the tone of the veins and active circulation(if there is such a problem, then it should be poured from top to bottom).

Contraindications

Pouring cold water with hypertension is prohibited

Despite the fact that pouring is extremely useful, it has a number of contraindications:

You can not stay in the water for too long, otherwise there is a risk of hypothermia, colds;
In case of diseases of the nervous system, consultation with the attending physician is mandatory, it is also important to carefully douse the spinal area;
During pregnancy, it would be optimal to refrain from dousing, but if future mom wants to continue nevertheless, it is better to pour only the legs, at a temperature not lower than 18 degrees;
The period of exacerbation of chronic diseases;
The presence of purulent formations or wounds on the skin;
During the period of a cold or flu, you can’t pour yourself over, because apart from aggravating the disease, nothing will come of it;
It is impossible to deviate from the technique for performing the selected type of hardening;
Cardiovascular diseases;
Postponed heart attack or stroke;
oncological diseases;
thrombophlebitis;
Tuberculosis in open form;
Poor blood supply to the brain;

Features of hardening of the child's body

Pouring water is also beneficial for child's body

Tempering a child's body, subject to a certain number of rules, carries only a positive charge. There are two types of hardening of children from 0-8 years old.

Gradual decrease in bathing water temperature

To do this, once a week, reduce the temperature by 0.5-1 degrees. The initial figure on the thermometer should be 36 degrees. By the way, pediatrician Yevgeny Komarovsky supports this type of hardening from the first days of life.

morning rubdown

This type of hardening is wiping with a towel soaked in water or a terry mitten. Water should be 36 degrees, followed by a drop of 1 degree every five days.

Pouring cold water on older children age group has a number of some features that the parents of the baby should be treated with maximum responsibility:

The hardening program can only be started when feeling great child and preferably in the warm season.
You can not take breaks between douches, a clear procedure must be observed.
Before starting, a visit to the family pediatrician is required.
Hardening should be a joy, the child should not feel a sense of fear, so it is worth gently explaining to the baby why everything is being done.
Water temperature for children under 8 years old - not lower than 20 degrees, from 8-13 years old - not lower than 16 ° C.

Douche in the bath

Bathing improves blood circulation

The miraculous effect after visiting the steam room is known to most people. In the bath, all the pores of the body open and a lot of toxins are removed through them.

Steaming with a broom enhances this result, and if you add cold water dousing, then there will be a huge positive effect for the body.

The global temperature difference improves blood circulation, promotes weight loss and the removal of "orange peel" in women. It is desirable to reduce the temperature in the pouring bucket also gradually.

Pouring on patients with osteochondrosis

In no case should patients with osteochondrosis supercool, hence the question “Is it possible to pour cold water on osteochondrosis?”

It turns out you can, you just need to know the features:

Dousing begins with the head, the water on the back should pass in a wide strip;
Perfect option - contrast pouring, since the body in the process of dousing first warms up well hot water(1 minute), and then comes the turn of the cold (half a minute). The temperature difference is no more than 10 at the beginning, and 45°C/15°C at the end;
After dousing, you need to wipe yourself with a towel and dress warmly.

In any business, a person needs motivation. The practice of hardening contributes to better health, strengthening. To do this, you need to know how to start pouring cold water on it and enjoy the process.

Where to start pouring?

It is always difficult and scary to start, but the positive results from this procedure will delight you. How to decide to harden the body and not retreat? Use some tricks:

Rule #1: Make a promise to yourself to do a cold shower every morning (you can reinforce your promise by telling your close friends about your intention);
Buy a bucket or watering can for yourself, do douche from it in the morning;
Get a calendar for the month. After the procedure, put a tick in the calendar (research proves that 3 weeks is enough to develop a new habit);
Take note of the positive changes that are happening.

With the help of dousing with cold water, you can heal your body and recharge with positive. The main thing is to believe in your willpower and decide on a useful experiment.

water hardening techniques

Cold water is a great workout for the body. You can choose the method of pouring that suits you. There are several methods:

Washing or rubbing with cold water. This is the most common and easily perceived by the body method. Rubbing can be partial (to the waist) and general (whole body). You should choose a comfortable water temperature (35 C). Drip water on the skin, if the water temperature is not felt, then it can be considered indifferent;
Wrap up. The essence of hardening is that a person is wrapped in a damp sheet, then covered with a completely warm blanket. It is carried out under the supervision of a doctor;
Pouring. Done by pouring cool water from a bucket or bucket. After the procedure, wipe dry;
Shared baths. Start with an indifferent temperature, reduce over time. The duration of the procedure is 10-20 minutes;
Souls. Provide mechanical and thermal effects;
Bathing. You can swim in cool or cold water. Bathing tones the skin, relaxes;
Russian sauna. Dousing with cool water after the bath.

Pours - excellent home therapy. It is important to take the issue of hardening seriously. Follow the rules that will help make the procedure pleasant and beneficial for the body:

Pouring is best done in the morning after waking up, so you invigorate your body;
Start gradually and slowly, a sharp and unusual change in temperature can create stress for the body, the process of dousing will not be enjoyable. If you start wrong, there is a risk that you will leave the venture;
For the first 7 days, pour over only the feet and legs up to the knees, as you get used to, pour over other parts of the body;
Before a cold shower, warm up your body with warm water;
Start hardening from a comfortable (indifferent) temperature;
Avoid drafts when pouring;
After the procedure, rub the body and do exercises;
Do not take a hot or warm shower after dousing;
Psychological attitude is very important in the hardening process. Enjoy a cold shower, get out of your comfort zone. Think of the positive effects of hardening;
If you have chronic diseases, consultation and permission of the doctor for the procedures is required.

A competent approach to dousing with cold water will give strength, energy and strengthen the immune system.

Benefits of soaking in cold water

Procedures have a positive effect on the whole body
dousing. Proven healing effects dousing with cold water:

Improves mood, relieves;
Not always waking up, we are full of energy for a new day. Exposure to cold water "purifies" the body and mind, makes a person resistant to external influences. Dousing with cool water in the morning will make you cheerful and fill you with strength;
Strengthens immunity.
The explanation is that if the body is exposed to cold, it tends to heat up and increase metabolism. Activation occurs in response. immune system and the formation of leukocytes. It is logical that people who practice cold showers are more resistant not only to flu or colds, but also to more serious problems with health;
Improves blood circulation, increases hemoglobin levels.
Circulation ensures the transport of oxygen and nutrients to all cells of the body. Poor circulation leads to tissue malnutrition and various problems with health. Due to rapid breathing and heartbeat, the blood circulation process is accelerated, the amount of oxygen in the body increases;
Regulates body temperature. Dousing provokes thermogenesis - the creation of internal body heat, also useful if you suffer;
Stimulates metabolism and promotes weight loss.
When a person is exposed to cold, the body tries to produce energy, which it uses to create internal heat. This is done by burning fat, resulting in weight loss;
Improves skin and hair.
With a cold shower, you will get very cheap but effective home lymphatic drainage to improve the condition of your skin. Hot water depletes the skin of the body, while cold water strengthens the body, acts as a micro-massage.

Dousing with cold water has a number of advantages:

This is a daily willpower workout, because the body will fight the cold, but the result is worth it;
A cold shower improves breathing, thereby increasing the amount of oxygen in the blood, it will make you energetic and activate the brain, so you can think better;
Cold showers twice a day increase testosterone production in men.

The first step to good health is hardening. If you love cold shower, you will be rewarded.

Is there any harm from dousing

The process of dousing must be taken seriously. It is important not to cause harm to health. A cold shower won't do you any good if:

You violate the recommended dousing time, allow hypothermia of the body;
There are diseases in nervous ground. The recommendation and permission of the attending physician is needed;
suffering chronic diseases. Against the background of an exacerbation, a cold shower can worsen the patient's condition;
You are sick with colds, flu. You need to wait for recovery, then resume dousing;
The surface of the skin is damaged, there are wounds,;
You do not follow the general rules for dousing with cold water.

How to harden children by pouring

The issue of hardening children worries all moms and dads. Parents know that hardening is an excellent prevention of colds, heart and respiratory diseases.

Hardening of children

For children under one year old, a method of gradually lowering the temperature of the water when bathing is recommended. It is necessary to reduce the temperature by 0.5-1 C every five days. You should start from 37 C. To prepare a small body for hardening, you can wipe the body in the morning with a soft towel or baby bath mitt. The temperature of the water for wetting should be at least 36-37 C, the temperature is gradually reduced. Wipe the baby with gentle massage movements. Such methods will prepare the baby for other types of hardening.

Older children can start doing dousing with cold water. For effective and successful hardening, apply the following simple tips:

Procedures are important to do daily;
It is necessary to temper gradually;
Lower the water temperature every 5-7 days. But it must be at least 28 C;
It is preferable to start in the warm season;
The dousing procedure should give the child pleasure, and in no case should it scare;
If the child cries during the procedure, hardening should be postponed for a while;
Praise and encourage the child during the procedure, talk about the benefits;
If the child is sick, wait full recovery and only then continue pouring;
Observe the measure in everything, follow the rules and advice;
Be sure to check with your pediatrician before you start.

Most best example For a child, it is the parents. Practice cold water pouring and baby will do it to you. Hardening has a beneficial effect on the human body. But practicing dousing, learn the rules and features of the procedures.

Benefits of bathing in cold water

Pouring cold water in the bath - effective method in the fight against, contributes to the normalization of the heart, increases the overall tone of the body. Thanks to increased sweating slags and toxins are removed.

A ladle of cold water after a steam room will give you vivacity and an unprecedented rise in strength. The contrasting combination of temperatures has a positive effect on the human body, relieves excess weight removes cellulite.

Hardening in the bath can be practiced by everyone, at any age, if there are no individual contraindications. Dousing in the bath will bring maximum benefit if the hardening rules are followed.

Is it possible to douche with osteochondrosis

This question worries people suffering from back pain and cervical region. With osteochondrosis, hypothermia is contraindicated. But with the right approach, dousing can be done. Tips for the procedure:

It should be poured over the back area with an even, wide stripe. Start the procedure from the head;
A contrast shower is recommended. First douse with warm water, then cold, starting from the feet;
After dousing, rub your back with a dry towel, making massage movements;
The process should be fun. If delivers discomfort or you feel, immediately stop the procedure;
After completing the procedure, it is necessary to warm the body: wrap yourself in a warm blanket and drink a cup of hot tea;
During the period of exacerbation of the disease, douching is prohibited;
With the permission of the doctor, it can be replaced by wiping.

Contraindications to hardening with cold water

Contraindications to hardening with water

Dousing with cold water is helpful. For many, this is an axiom. But sometimes it can have negative health effects. In what cases and who should not be doused:

Prohibited for heart disease: ischemia, tachycardia;
During the period of exacerbation of chronic diseases;
With infectious diseases;
In the presence of oncology;
With an open form of tuberculosis.

Reviews of people hardening with cold water

Everyone dreams of being healthy, having beautiful and well-groomed skin. Every year everything more people begin to practice hardening. The positive effect is obvious.

On sites, forums, you can find a huge number of people who were satisfied with the result of dousing with cold water. Some, on the contrary, noted a deterioration in well-being. It cannot be asserted that this species tempering is suitable for absolutely everyone.

Parents practice this method to strengthen children's immunity, saying that this is the most efficient method.

Water is the source of life and health, with the right approach and a positive attitude, you will get positive result and the pleasure of hardening.

Cold water hardening:

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Rules for pouring cold water

Performing hardening by pouring, beginners should not rush under an ice shower. And don't tip the bucket over your head - dousing requires gradual practice. It is impossible to accustom the body to hypothermia, but you can reduce the negative reaction.

First, consult with a cardiologist. With contraindications, ice pouring is prohibited. Therefore, identify factors that prevent hardening.

Proper dousing at the initial stage involves daily rubbing with a cool wet towel and foot baths with a gradual decrease in water temperature. When the discomfort received during the procedures decreases, it is allowed to proceed to dousing.