How to properly temper yourself. General principles of hardening. Carry out hardening procedures regularly, systematically, without interruptions

How to properly temper yourself at home? This complex issue for those who are accustomed to cozy heated apartments, warm sweaters and jackets. On the one hand, why do we need hardening at all? To specifically cool yourself, test the strength of your immune system, torment your body by lowering your temperature over and over again? On the other hand, look at the street animals. Their standard of living is not the best, but they don’t know what a cold or bronchitis is. Now look at yourself again - a great and powerful man, a conqueror of nature, unadapted even to the conditions of his own room. A little draft - snot, a little cold - fever. Somehow it doesn't work out well.

If you are tired of giving your money to doctors, and the cashier at the pharmacy already knows your name, you are rightfully worried about the future of your child or adult loved one, it’s time to change the situation and take your health into your own hands. We'll tell you how!

The influence of controlled exposure to cold on the human body

Scientists have long proven that the stressful influence of temperature changes causes activation protective forces body. Maintaining the influence of this stimulus always leads to improved resistance to disease. Such activation, artificially regulated by the person himself, with a competent approach leads to a favorable state of internal organs. Simply put, toughen up!

And you will experience the following positive changes:

1. Vessels. Due to temperature changes, their walls sharply contract and relax, this strengthens them. Capillaries and skin also maintain elasticity and youth. And we, for a minute, have 100 thousand kilometers of them!
2. Heart. If you measure your pulse level after a douche, you will notice how much it has increased. Hardening affects the heart rate, the strength of each push and can heal and increase the tone of the main human muscle.
3. Blood. Its quality improves (the number of leukocytes and blood cells). Healthy blood circulation is accelerated, congestion is broken, internal organs washed with blood and this facilitates the delivery of nutrients.
4. Muscles. Many “walruses” note that after a certain period of dousing and diving into the ice hole, their physical strength increased. An increase in regeneration in the body, constant enrichment of cells with blood and the alternation of “strong tension - complete relaxation” also play a role here. After dousing, you will always feel pleasant fatigue and peace.
5. Metabolism. It increases, toxic elements are removed from the body, nitrogen (taken from food) is better absorbed.
6. Psyche. After such procedures, a person feels completely relaxed. His sleep will be sound, and he will wake up vigorous and fresh.

Keep in mind that, in addition to contraindications (tumors, inflammation, blood diseases), it is worth taking into account your personal mental type. This is ideal for calm, balanced people. People with increased nervous excitability You should think twice before you start hardening. This is especially true for children, who may be suitable for completely different recreational hobbies, for example, sports.

Advice: carefully analyze your health before exposure to stress.

Rules for carrying out any hardening procedures

Perhaps this is not the first time you have asked yourself the question of how to properly begin to harden yourself at home, and you think that you are completely ready for the method, but do not forget about the psychological side of the issue. Yes, we tend to be afraid of the cold. It seems that it is already in the human genes to run from the frost to your warm nest. But as practice shows, comfort in large quantities does not bring anything good except laziness and excessive relaxation of the body. As a result, we get illnesses, apathy and blues. At first, it will be difficult to resist the remarks of adults about hardening children, who express a negative attitude. Don't give it a chance to form psychological pressure.

Always warm up before your procedure. Insufficient preparation of the body before dosed cooling is a common mistake. The ideal way to do this is with simple warm-up exercises: twirl your arms, legs, and pelvis, rub your body until you feel hot, and take a moderately hot shower. You shouldn't sweat. Please note that different parts of the body have their own temperature: the stomach is hot, the feet and legs, on the contrary, are cool, etc. When you heat the surface of the skin, it will fill with blood and the blood vessels will respond more readily to the cold. If you harden on a cool body, vasospasm will occur and there will be no correct reaction to your actions.

How to properly temper yourself at home cold water? Try not to dry yourself with a towel afterwards. Warm up, do squats, walk around, dry off naturally. Afterwards, you can even crawl under the blanket to restore blood circulation. After about twenty minutes you will feel that it is getting hot - get up and get dressed. This way you won’t get sick, even if you’re new to this business. It is also important to cool the head at the same time to avoid blood stagnation or even disturbances in the functioning of blood vessels. Start from the top of your head, then your shoulders, chest, and the rest of your body. If you do not plan to pour your hair, wash and wet cervical region. This is especially true for people with diseased, inelastic vessels.

Increase the duration and strength of hardening procedures gradually. Hardening increases only if you adhere to this mandatory rule. At the same time, it is important not to get stuck in one place and constantly move forward, lowering the degrees. If you care about how to properly, without negative consequences to temper yourself at home, take a look at the forum. They advise, despite clear instructions, to listen to individual feelings. They should only be an indicator of your progress. Also consider the following:

1. Invigorating procedures such as hardening with cold water are best done in the morning, immediately after waking up. At this time, the body is still uniformly warm, the body's response will appear much more readily. And the vigor acquired from the process will be with you all day. Hardening hot water maybe before bed. This will make it easier to fall asleep.
2. Use not only controlled cooling, but also body heating. Porfiry Ivanov, the creator of the well-known health system, argued that a sauna or steam bath cleanses, and cold removes mucus and toxins. Combining these concepts allows us to achieve structuring of bodily structures, and this is a completely different sense of self.
3. Pay special attention to the neck, feet and palms as areas supplied big amount reflex points. They have a significant impact on many internal systems.
4. During menstrual cycle You can continue to massage, but exclude procedures that can cause a rush or outflow of blood from the pelvic area.

Advice: start to harden yourself, moving from sunbathing in the summer to air baths in the fall and water baths in the winter.

How to properly harden yourself at home from scratch? Recommendations for adults

You should start small; the first stage can be partial rubdowns. Warm up as described earlier and fill your palms with water. Splash it forcefully onto yourself, then rub your skin until completely dry. Start with the most large regions and move on to small ones. For example, chest, abdomen and ending with arms. Treat your back with a damp towel. Start with a room temperature of 20°C and lower this edge a few notches each time. Achieve the condition where the skin quickly turns red. This means that the body has responded to your efforts. It's incredibly beneficial for circulation.

Next, perform general wiping. For this, a sheet or canvas made of natural fabric is used. Dip it in water and tie it around your body like you would tie a bath towel after a shower (under your arms). Rub your body intensively through it until you feel hot. This type of rubdown is ideal for elderly and frail people. If possible, ask for help. The temperature limit starts around 15°C and decreases, gradually reaching 10–12°C. After mastering this point, you can move on to more serious ones:

1. It is preferable to choose early morning for douches, 6–7 o’clock - perfect time. If it is more convenient for you to exercise in the evening, make sure that it occurs at least 3 hours before bed, otherwise you will toss and turn in bed until midnight.
2. Warm up your body with rubbing and exercise.
3. Fill a plastic bowl or bucket with water at the selected temperature (below 10°C). The main thing is to hold it comfortably.
4. Kneel, between or on your heels, and slowly pour the liquid over yourself, starting from the top of your head and working your way down. The procedure lasts a few seconds, no more. If you don't want to get your hair wet, wash your face and rinse your neck.
5. You can also plunge your head into the bath. The water should completely cover the body, and the duration of exposure should not exceed 15 seconds.
6. After a bath or douche, run, jump, shake your abs. Great solution There will be exercises with dumbbells. This further activates the bodily response to the action. You will be better cleansed and energized for the whole day.

Advice: how to properly temper yourself at home without mistakes will help you find out the videos, of which there are a lot. Accumulate enough theoretical knowledge before active actions.

How to properly temper yourself at home from scratch for children? Raising a healthy child

How to properly harden children at home? Sometimes it’s scary to even talk about this topic. How is it possible to take a warm, favorite lump and pour a tub of cold water on it? It's scary to even think about it, but it's important condition health. For example, the Yakuts dipped a newly born baby in snow and water and immediately wrapped him in skins. The children grew up and had excellent health! In Siberia from poor immunity don't live long. What do we have? Our baby is wrapped up as warmly as possible, placed in diapers in a heated room, and God forbid there is an open window somewhere! But the truth is that from the first minute of life a child is ready for the most severe tests of a new reality for him.

His immunity works to its fullest and if this connection with nature is not interrupted, he will work like this all his life. And you should start not with hardening, but with organizing a healthy atmosphere for the child’s existence. Such “natural upbringing” is often in dissonance with pediatrics, but those parents who are seriously concerned about the health of their child are surprised how they “worked for the pharmacy” for so long, because the process itself is simple, and the result will not be long in coming:

1. How to properly harden a child at home? Start by zooming in motor activity. Let him finally know what it is long walks on the street. Don't be afraid of light rain or wind. This is nature: both you and your child are part of it. In almost any kindergarten or school there is clearly a lack of sports. Give the baby to a section or circle. Believe me, the sooner you start, the stronger your immunity will be in the future.
2. Clothing should protect, but not hinder movement. If you are going for a walk, remember that the baby should not sweat, but he will move actively. It would be reasonable to gradually reduce the amount and thickness of clothing, observing the child’s well-being.
3. Nutrition is another “pillar” on which health is based. Never force your child to eat if he doesn't want to. If he doesn't eat, he hasn't spent enough energy. Force feeding will lead to another problem in the future - an eating disorder.

If you are sure that you have fulfilled all the previous conditions, you can proceed to direct hardening. In infancy, start with air baths, gradually increasing the amount of time spent on this from 5 minutes or more at 20°C, then move on to walking barefoot around the house. Hot and cold rubdowns are good: dip a towel in water and quickly wipe your baby. You can start at room temperature and gradually lower it. In the case of hot rubdown, use 40°C and duration about 4 minutes. This is an evaporative technique according to K.V. Plekhanov. Douches are carried out like adults, but with milder temperatures.

Advice: practice sleeping your child outside, it strengthens the child.

A video on this topic will help you understand how to properly and safely temper yourself at home with cold water:

Diving into an ice hole in winter (and, of course, not getting sick afterwards) is a merit not only proper preparation body, but also great willpower. After all, sometimes it’s hard to force yourself to even stand for half a minute under a cold shower, let alone ice water. And hardening, by the way, is a natural adaptation mechanism that has a beneficial effect on. True, he works modern man due to his living conditions with "glitches". Therefore, on the eve of the season of lower temperatures and, as a result, an increase in colds and other diseases, we have prepared material on why and how to harden yourself correctly.

Why toughen up?

The water temperature needs to be reduced over time, and the duration of the procedure needs to be increased, but always smoothly. Once you get used to the ice towel, you can move on directly to dousing. But before that, you need to make sure of a few things. You should not start tempering if you are sick or have any health contraindications. In this case, it is better to consult a doctor first. Also make sure that after the procedure you are not in a draft.

One of the main requirements is regularity. It is not possible to harden yourself from time to time; dousing must be constant. Here, as in sports, your body will get used to systematicity and what seems difficult at the beginning will become self-evident over time.

Even if you are psychologically and physically prepared, you should not immediately and for a long time douse yourself with cold water in the shower. At first, alternate between the usual temperature and cold temperature. Start with a session lasting 10 seconds and gradually increase it to 1 minute. Make switches no more than 3 times during one shower. When finished, dry with a towel and get dressed.

There are certain difficulties in finding clean snow in the city, but if you have such an opportunity, this type hardening is very effective. Experts note that if you walk regularly, even if only for a short time, bare feet in the snow - the immune system is strengthened, the throat will not hurt.

How to properly harden your feet with cold? Firstly, you need overall experience hardening the body with cold water. Without this, you risk getting sick. At first, the “walk” should not be long: 3 minutes will be enough. This time can be gradually increased, but not more than 15 minutes. Returning to the house, your feet should be rubbed well.

Impact high temperatures just like low ones, it has a beneficial effect on the condition of the body and contributes to its hardening. Therefore, if you have no contraindications, try to go to the bathhouse at least sometimes. Essentially this is the same as cold and hot shower, but the conditions are more extreme. After steaming well, pour cold water over your body and take a swim in the pool or ice hole. Even one visit helps cleanse the lungs, remove toxins from the body, relaxes muscles and improves blood circulation.

What else do you need to know:

1. , stick to it - this, in combination with hardening, will improve your health.
2. You need to temper your thoughts. This attitude makes the process of getting used to the cold easier.
3. Don't get too cold. The state of chills means that your body is not yet ready for such a temperature.
4. The main indicator of effectiveness is how you feel, not someone’s advice from the Internet. Therefore, always listen to your feelings.
5. Remember the school saying: “The sun, air and water are ours.” best friends! What we mean is that you need to be outside the office and home more often.

How to toughen up for children?

A child’s body can tolerate cold more difficult, but this does not mean that a child cannot be hardened. You just need to remember some details.

1. You can start tempering at any age, but first it is better to get professional advice.
2. It's worth remembering that children's body gives off 10% more heat compared to adults. These indicators are different for boys and girls.
3. Hardening is best done in the form of a game.
4. Children's bodies are more difficult to tolerate hypothermia, so it should not be allowed.
5. Go for a walk with your child in any weather, but make sure that he is dressed correctly.
6. Reduce the water temperature when swimming. And you should start by washing your face.
7. Children should visit often fresh air. In addition, the room should be well ventilated.
8. Avoid prolonged exposure to cold, sun rays. Dose them wisely.
9. Combine hardening with physical activity.
10. Temper yourself. This will set the right example and teach you to better understand the process.

Be healthy!

Every day everything more people try to take care of their health, because in modern world exists great amount factors that negatively affect the state of the body. In addition, it also has a beneficial effect on the body.

What are the benefits of hardening the body?

Since ancient times it has been noted that cold water has an invigorating and strengthening effect on the body, while warm and hot water, on the contrary, relaxes. This suggests the conclusion that low temperature water has a hardening effect when exposed to human body. The benefits of hardening are as follows:

• promotion ;
• improving the body's thermoregulation;
• increased resistance to;
• recovery .

Preparatory stage

Any matter related to health requires a responsible approach and preparation. After all, if you take rash actions, perform procedures that you have learned about by hearsay or read in passing, you can only cause harm to your body. How to start properly tempering with cold water at home to get maximum results? First, let's look at the preparatory stage.

Determined attitude

An important component of a positive result from hardening is. You need to clearly define for yourself why you need it, what you want to get in the end, and what methods you will use to achieve results.

It would also be a good idea to draw for yourself hardening plan: how much time to allocate for this, on what days, etc. Before starting hardening, you must be firmly confident in your intentions, there should be no doubts left, otherwise the brain will resist the process in every possible way and even perceive it as a kind of violence against the body.

The next stage of preparation should be air baths. Stress for a body not used to water procedures, will be much less if in the first stages you are tempered with air.

Air baths, depending on the air temperature, are divided into:

• lukewarm (22°C);
• indifferent (21–22°С);
• cool (17–20°C);
• moderately cold (9–16°C);
• cold (0–8°C);
• very cold (0°C).

Important! If, due to illness, you are forced to skip hardening procedures for more than 7 days, after recovery you will have to start the process from the very beginning.

As a preparation for water hardening, cool air baths lasting 20–30 minutes are used. Next they move on to rubbing.

Rubdown

Used for rubbing fabric made from natural materials. You need to start with water, the temperature of which is approximately 30°C, each time decreasing the temperature by 1°C, and bring it to 20°C. After the procedure, rub the skin with a dry towel until warmed up.

Second phase

After preparatory procedures have become the norm and become a daily habit, you can move on to the basic hardening procedures: and hardening the feet. And in this part of the article we will tell you how to properly harden using these procedures.

Hardening the feet

Foot hardening is carried out in two stages:

• dousing;
• foot baths.

After a couple of weeks you can move on to foot baths. Fill a basin with water (about 20°C), stand in it and step from one leg to the other for a couple of minutes. Subsequently, the water temperature is gradually reduced. Foot hardening must be done daily.

You can also use contrast baths for legs. To do this, you will need two basins: one with warm water (about 37°C), the other with cool water (about 20°C). Lower your feet first warm water, for about 30 seconds, then in the cold - for 15 seconds. Repeat the procedure 3 times, then rub your feet with a towel. For subsequent procedures, the temperature of hot water should be gradually increased (brought to 40°C), and cold water, on the contrary, lowered (to 15°C).

A contrast shower involves pouring cold and hot water over the body alternately.

1. Douse yourself with warm water.
2. Gradually increase the water temperature to hot and pour over for about a minute.
3. Abruptly switch the water to cold and pour over it for a minute.
4. Change hot water to cold water 3 to 5 times.
5. You need to finish with cold water.
6. After a shower, rub yourself with a dry towel.

Final stage: dousing

The final stage of hardening is directly pouring water from a bucket over the entire body. Thus, a release occurs, and all forces are aimed at restoration temperature regime. This is what happens.

As after all previously described procedures, it is recommended to rub the body with a hard towel and wrap yourself in a robe. Also, a cup of hot food will not be superfluous. It is better to douse on. In the cold season, the duration should not exceed 10 seconds, in the warm season - 1-2 minutes. The water temperature should not be lower than 15°C, but it must be brought to this level gradually, starting from 30°C.

Finally, we have collected some tips for beginners on how to harden themselves so as not to get sick:

1. Procedures must be regular and continuous.
2. Increase cold loads in complexity and time.
3. Take an integrated approach.
4. Before starting hardening, make sure there are no chronic diseases.
5. Do not rush to master the science of hardening, do everything gradually, without skipping a single stage.

Hardening is a whole set of measures that help strengthen the immune system, increase resistance to viruses and infections, and make a person healthier and more resilient. Air and sun baths, dousing and rubbing with cold water, winter swimming and rubbing the body with snow - all this powerful stimulant metabolism and great benefit for the functioning of all organs and systems. Let's figure out where to start hardening the body of an adult and what subtleties the hardening procedures have.

Pouring and rubbing with cold water gives instant results: the entire body is activated, metabolism and the removal of toxins are enhanced. Moreover, the body’s reaction, according to research results, is divided into three stages:

1. Spasm blood vessels skin. Due to exposure to cold, the vessels become narrower to maintain normal heat exchange.
2. Adaptation of skin to new external conditions – cold water. At this stage, vasodilation occurs. Externally, this manifests itself as slight redness and decreased blood pressure. It is at this stage that activation occurs metabolic processes body.
3. Hypothermia. This stage of exposure of the body to cold water during hardening should be avoided. During this process, a new spasm of blood vessels occurs, but this time the body’s reserves and resources are depleted, and the body can no longer retain heat. The skin takes on a bluish or pale tint, and chills appear.

If you constantly harden the body with cold water and do it correctly, then over time the first phase will become much shorter, and the second will come faster and last longer.

Experts recommend starting hardening very carefully and not rushing. Wrong actions can lead to hypothermia, exacerbation of chronic diseases, runny nose and many other problems. Doctors advise following the following recommendations to help answer the question of how to start hardening without harm to health:

1. Normalize your daily routine, sleep and wakefulness, and even try to eat at about the same time. This will improve your emotional and mental health, digestive and endocrine system, will help you work and relax more productively, and free up a lot of time for interesting things.
2. Review your diet. Eliminate the baked goods from it, unhealthy sweets(cakes, sweets), fast food and all products instant cooking and those that contain a lot of synthetic additives, dyes, flavors, and preservatives. Try to fill your diet fresh vegetables, fruits, berries, herbs, dried fruits.
3. Drink a lot clean water. During the day, an adult needs to drink 2-3 liters of clean water, but everyone’s needs are individual, so this indicator should be calculated independently based on your type of activity, age, weight and even weather conditions.
4. Move more. Daily morning exercises and evening walks, gym workouts several times a week and many other types of activities will help maintain good condition health and will become support during hardening.

Important! To obtain the desired result, you need to think through a plan of hardening procedures for several days and even weeks in advance, and then follow it daily. The only exceptions may be days when you are sick, during pregnancy and menstruation.

How to start hardening for an adult

Hardening for beginners should always be done gradually. It is impossible to sharply lower the temperature. To strengthen your immune system and improve your health, you need to carry out the procedures correctly. Any hardening should bring positive emotions, can only be done if desired and properly motivated. You shouldn’t start hardening just to be fashionable or “like everyone else.” But a thoughtful approach and correctly chosen methodology will not keep you waiting long for positive results. After the first week, you will feel cheerfulness and a surge of strength, self-confidence, an increase in the overall tone of the body and mood.

Hardening needs to be approached comprehensively. Pouring and rubbing with cold water must be supplemented with air and sunbathing. But even here you need to know when to stop. After all, exposure to the sun can lead to overheating and sunstroke. Start hardening with the simplest. Sleep in warm weather with the window open, walk barefoot on pebbles and grass, and wash your face with cold water. Depending on the degree of preparation of the body, hardening for adults can be divided into several stages:

1. For the unprepared and those who are often sick, rubbing with warm water is suitable. To do this, take a clean towel, moisten it with warm water and wipe first your arms, shoulders, legs, and then your entire body. Gradually lower the temperature and after a month you can dry yourself cool water. After such rubbing, it is necessary to rub the skin with a dry towel until a feeling of warmth appears.
2. After the first stage you can begin contrast procedures. Here we harden ourselves with a shower with alternating water temperatures. At first, it is recommended to keep the amplitude small, but after training, the difference between hot and cold should be increased by 1-2°C every few days. It’s worth stopping when the cold water temperature reaches 12-14°C, but it can be lower. Optimally 4-5 temperature changes during one procedure.
3. After mastering these two stages, you can begin dousing with cold water. It is recommended to do this twice a day. The air in the room in which hardening is carried out must be warm. To begin with, dousing is carried out with a water temperature of 20-25°C. Every day it is necessary to lower this indicator by a degree until it reaches a temperature of 8-10°C.
4. Winter swimming and rubbing with snow. This method has contraindications and may not be used by everyone. It takes a long time to prepare for it. Short swims in the ice hole are suitable (at first no more than 1-2 minutes, and then the time can be increased). After such procedures, you need to rub your body well with a towel and put on dry, warm clothes. Maximum time Staying in ice water even for the most prepared person is 20-30 minutes.

Basic principles of hardening

Hardening procedures in adulthood are carried out in compliance with the following principles:

1. Gradualism. It is necessary to gradually reduce the temperature of the water for washing and rubbing, as well as increase the number and duration of procedures.
2. Systematicity. Many people start hardening, then give up for a few days and start the procedures again. But it doesn't give positive effect or leads to colds. Therefore, start hardening and do not interrupt it unless there is a good reason.
3. Knowing of limits. You should not try to achieve any records in the most as soon as possible. Constantly monitor your health status. Irritability, lethargy, loss of appetite and sleep, nasal congestion and others negative manifestations – alarm signal, which cannot be ignored.
4. Individuality. It is always worth considering age, health, weight, gender, season and other features that affect the result.
5. Motivation. If you know how the hardening program you have chosen works and what you want to achieve as a result of following it, then any procedure will be a joy, since it is another step towards the goal.
6. Diversity. Start hardening with cold water by rinsing your mouth and wiping your feet, and gradually move on to wiping or dousing your entire body. If you feel bored, add some variety to your life. For example, you can swim outdoors or visit the pool, take a shower in the bathroom or on the street.

Important! If you have any problems or don’t know how to properly start tempering, then seek help from a professional. The specialist may ask you to take some tests and undergo special tests, after which he will draw up individual plan hardening activities. In this case, you do not risk overdoing it and harming yourself. All that remains is to follow the recommendations of a professional.

Now you know how to start hardening an adult at home. Don't be afraid that it is very difficult or won't suit you. Definitely give it a try, but try to stick to the recommendations given here. If you hold out for at least a week, you will notice the first positive results: a surge of energy and strength, increased performance, improved functioning of the whole body. And after 20-30 days, most likely, you will not want to give up your new habit and dousing yourself with cold water will become as much a part of your daily routine as breakfast or going to the store.

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Humanity has known about the benefits of hardening since ancient times. It was not for nothing that the traditions of the Russian bath included mandatory procedures for plunging into a cold body of water in summer or into snow in winter. Yes and Orthodox tradition Christmas fonts, in addition to spiritual cleansing, significantly contributed to strengthening physical health. Since then, a lot of water has flown under the bridge and our lives have changed in the most dramatic way. But the question of how to properly begin to harden still remains very relevant. What are the benefits of such procedures, where should a beginner start, at what age can hardening begin, and what is needed for this?

How to start hardening - the benefits of hardening

Both folk and official medicine are unanimous in their approval of hardening and the beneficial effects of procedures of this type on human well-being and health. Scientific background the benefits of hardening are based on the fact that skin humans contain many so-called cold receptors, influencing which ice water, you can solve several problems at once:

• Strengthening immunity to colds and viral diseases.
• Stimulating the overall tone of the body.
• Normalization of metabolism and activity of cardio-vascular system.
• Getting rid of excess weight, from sagging skin and wrinkles.

Gaining a boost of energy and Have a good mood.

Water hardening

Of course, dousing with cold water is not a panacea at all. Moreover, in several cases, the use of such procedures is strongly discouraged.

Hardening is contraindicated for people suffering from serious heart disease or experiencing problems with blood pressure.

Do not douse with cold water if you have a cold or the presence of purulent wounds on the body and in some other situations. In any case, before you begin to harden, you must consult with a qualified specialist.

1. Who can do hardening? If you do not take into account the individual categories discussed above, then hardening is recommended for absolutely everyone, regardless of gender and age. It's unique and affordable way feel like a young, full of energy, healthy person!
2. What is needed for hardening? In addition to the healing effect, undoubted advantage hardening is also the availability of this method of healing the body. For hardening, you don’t need any special tools or equipment - just a bucket of cold water or a simple shower! Therefore, it is quite possible to harden the body at home. However, you will still need something besides water: the desire to look younger and the ability to overcome your own laziness!
3. How to start tempering correctly? It would seem that what could be simpler than a bucket of cold water? However, doctors and experts strongly recommend that a beginner begin to harden his body gradually. IN otherwise the body experiences so much severe stress that the procedure, instead of a positive effect, can bring the exact opposite. So, an approximate algorithm for hardening classes for a beginner looks like this:

At the first stage, it is quite enough to accustom yourself to washing your face with cold water every day. Moreover, you can start with water at room temperature, lowering the temperature every day. At this stage, as at all subsequent ones, regularity and consistency of procedures are very important. They must be performed not only at home, but also on trips, business trips, at a party, and so on.

Having gradually accustomed the body to morning cold baths, you can proceed directly to hardening. In urban conditions, the procedure usually takes place in the bathroom using a bucket filled with cold water. To begin with, you can pour the water in the evening - it will reach room temperature overnight. Then you need to use the same strategy as in the initial stage, gradually making it colder. After dousing, it is very important to thoroughly and intensively rub the body with a dry towel to stimulate blood flow.

With a lack of time, which almost every city dweller experiences, instead of a bucket of water cold shower with mandatory rubbing after the procedure. In many cases, this is even more convenient, but it is necessary to remember that being under an ice shower must be strictly dosed in order to avoid hypothermia.

Hardening methods

You can go a slightly different route. Since for many, being under a cold shower requires overcoming certain psychological and sometimes physiological barriers, you can use a rubdown with a towel soaked in cold water. When the whole body (not just the face and hands) gets used to low temperatures, you can proceed to pouring water from a bucket or get up under a cold shower.

As you get used to cold water, you can increase the duration of the procedures. This is very important point. There is no need to “take the bull by the horns” and set some kind of world records both in water temperature and in time. Graduality and not fussiness - these are the principles of successful hardening! For example, with a shower, you can simply increase the time, and in the case of a classic douche, the number of buckets (up to two or even three).

Additional types of hardening

With the listed traditional types hardening of the body in the form of dousing with cold water and rubbing, there are also additional methods healing, strengthening the body and giving it vitality:

• Air baths. Essentially, this is charging at open window. Here, too, the principle of gradualism should be observed. Starting with 3-minute exercises at open window and only after 2-3 months go out onto the balcony or onto the street. In this case, of course, the body should be as open as possible so that the skin can “breathe”.
• Contrast shower.Very simple system, which consists of alternating cold and hot water. Stimulates blood circulation and normalizes the functioning of the cardiovascular system. It is recommended to start with a three-cycle cycle, each lasting 10+10 seconds. After 2 weeks, you can double the duration (20+20 three times), and after the same period - triple.
• Barefoot in the snow.B winter time For a person who is already quite seasoned, doctors recommend short walks barefoot in the cold. This not only strengthens the immune system, but is also a very good prevention of flat feet, increased sweating stop, various diseases leg veins
  Thus, almost any person can practice hardening, regardless of age and gender.

The main thing is desire, perseverance and regularity of classes!

Doctors say that in people who stop hardening, the body quickly returns to its original state in which it was before the start of exercise. We can also advise you to read from famous people!