Dokokin hardening

Don ƙarfafa rigakafin, tsarin kulawa don kara ƙarfin jiki da tsayayya ga tasirin da ke cikin waje za a iya cimma ta hanyar hardening. Akwai hanyoyi da yawa na aiwatarwa, sun haɗa da amfani da wasu dalilai - zafi, sanyi, canjin yanayi, hasken rana. Amma ka'idodin girgiza suna daidai da kowane irin abubuwan da suka faru, kuma kafin a fara karatun yana da muhimmancin tunawa da su kuma ya fahimci su.

Ka'idodin ka'idojin hardening

Babban ka'idoji na hanya kamar haka:

1. Don fara farawa kawai idan ba tare da raunuka da sake dawowa daga cututtuka na kullum ba. Da kyau, mutum ya kasance lafiya gaba daya.
2. Yi la'akari da halin mutum na mutum, alal misali, nauyi, salon rayuwa, shekaru, abinci mai gina jiki.
3. Lokaci guda amfani da dama iri hardening.
4. Ƙara ƙarami da tsawon lokaci na ayyukan.
5. Yi shi a kai a kai, a cikin yanayin manyan fassarori, dole ne ka fara tsari daga matakin farko.
6. Kullum lura da lura da canje-canje kadan a jihar kiwon lafiya - don auna matsa lamba, yanayin jiki, bugun jini.
7. Haɗa haɗin gwiwa tare da motsa jiki.
8. A lokacin aikin, kada ku ci gaba da cin abinci, ku bi ka'idodin cin abinci lafiya.
9. Daidaita rabon lokacin aiki da hutawa.
10. Lokacin da akwai matsalolin kiwon lafiya ko kuma kara tsanantawar zaman lafiya, dakatar da ayyukan.

Dokokin da za a rage tare da sanyi da zafi

Irin ƙarfin ƙarfin rigakafin da aka kwatanta akan sakamakon ruwan sanyi (douche, bathing, "walrus") da kuma tururi (sauna, bath).

Wadannan dabarun, duka-dai-dai kuma a cikin kwaskwarima, na taimakawa wajen ƙarfafa jituwa ta jiki ga canje-canje na yanayin, inganta yanayin jini da metabolism .

Dokokin:

1. Jarraba da farawa mai sanyi tare da gogewa, tafiya kan takalmin a kan raɓa, sau da yawa ɗaukar nauyin. Kafin "walrus" dole ne tuntuɓi likita.
2. Tsaya a cikin dakin motsawa don farawa zuwa iyaka na minti 1-3, yawan zazzabi ya zama matsakaici. Jigon iska mai zafi ba zai kasance ba kafin 3-6 watanni bayan hanyar farko.
3. Haɗa jituwa tare da zafi da sanyi an yarda, lokacin da jiki ya dace da dukkan nau'o'in ayyukan.

Tsarin sararin sama na kashewa

A wannan yanayin, ainihin mahimmanci shi ne gradualness. An yi amfani da hadaddun hanyoyin da za a fara tare da yanayin iska mai dadi (digiri 20-22), sannu a hankali da kuma sauƙaƙe shi.

Yana da mahimmanci ba kawai don motsa jiki ba, amma kuma ya yi tafiya a kai a kai a cikin tufafi masu haske, wasa wasanni, ba da lokaci zuwa hutawa, yin amfani dasu barci da dare tare da bude taga.

Sharuɗɗa don shawo kan rana

Bugu da ƙari, tasirin wutar, irin ayyukan ƙara tsananta matakan sinadaran a cikin fata da kuma sakin bitamin D.

Dokokin sunbathing:

1. Fara farawa a zafin jiki ba kasa da digiri 19 ba.
2. Koyaushe rufe idanunku tare da gilashi, sa hat.
3. Sauke kawai da safe (daga karfe 8 zuwa 11) da yamma (daga 17 zuwa 19).
4. Ana ƙaruwa tsawon kwanciyar rana, yana farawa daga minti 3-5.
5. Hada hanyoyin da iska da sanyi.