Shower yekusiyanisa iri nyore uye inodhura nzira yekusimbisa hutachiona. Tsvagiridzo inoratidza kuti inowedzera kushomeka kwemuviri kutonhora uye inovandudza kugona kwemuviri kudzora thermoregulation - inokanganisa hutano hwemwoyo uye huwandu hwehomoni.
Ndezvipi chaizvo zvakanakira hutano hwekusiyanisa shawa - uye zvinobatsira here kuti uderedze huremu? Maitiro ekutora nenzira kwayo - kangani kaanofanira kuitwa, panguva ipi yezuva uye nemvura ipi zviri nani kuipedza? Kusiyanisa shawa - zvayakanakira nezvayakaipira, zvinopesana uye zvinogona kuitika njodzi.
// Kusiyanisa shawa - chii icho?
Mota yekusiyanisa inzira yekuomesa muviri, iyo ine musiyano wakateedzana wemvura inotonhora uye inopisa. Zvayo zvakakosha zvehutano ndezvekuvandudza kutenderera kweropa uye kuwanikwa kweoksijeni kumatishu.
Zvidzidzo zvinoratidza kuti kugara uchishandisa musiyano wekushambidza kunoderedza njodzi yeSARS uye zvakare kunobatsira kune tambo yevascular uye elasticity. Muchokwadi, pasi pesimba remvura inopisa, ngarava dzinotanga kuwedzera, ipapo, pasi pesimba remvura inotonhora, dzinotetepa.
Mota yekusiyanisa ndeye yakakosha kubatsirwa mushure mekurovedza muviri - inomira maitiro ekugadzirisa, inoderedza mazinga ecortisol uye ine maitiro akanaka mukugadzirwa kwe testosterone mune varumeXNUMX. Nekudaro, zvinosuruvarisa, haugone kurasikirwa nehuremu chete nerubatsiro rwekusiyanisa shawa.
// Verenga zvimwe:
- kusunungurwa kwemyofascial - chii icho?
- lactic acid mumhasuru - sei kubvisa?
- nei cortisol yakakwidziridzwa - uye maitiro ekuderedza
Contraindications
Chekutanga pane zvese, kutora yekusiyanisa shawa inorambidzwa pamberi pehutano hwemwoyo uye matambudziko nekutenderera kweropa (kusanganisira varicose veins) - kudonha kweropa kunogona kuvashatisa. Zvakare zvinopesana zvinosanganisira kubata pamuviri uye kuyamwisa.
Uye zvakare, sezvo kuratidzwa nemvura inotonhorera kunogona kuwedzera nzira yezvirwere zvekufema, yekusiyanisa shawa haina kukurudzirwa pakakwirira tembiricha yemuviri. Rimwe boka rinopesana rinosanganisira kukanganisa kweganda kwepamusoro.
Nzira yekutora?
Nezve zvakakwana zvehutano mabhenefiti, masiyano emvura anofanirwa kutorwa nguva dzese - kanokwana katatu pasvondo. Zviri nani kuti uite izvi mangwanani - kana uchitorwa usati warara, kuwedzeredza muviri kunoitika, izvo zvinogona kumutsa kushaya hope.
Izvo zvinodikanwa kutanga musiyano wekugezesa nemvura inodziya - kupera nemvura inotonhora. Uye zvakare, iyo tembiricha inofanirwa kugara ichichengetwa zvine mwero (kudzivirira njodzi yehypothermia kana kupisa) - sekuyerera kwemvura. Uye zvakare, kunongedza kugeza kumusoro, kumeso kana perineum hakukurudzirwe.
// Kusiyanisa shawa - kuraira:
- Gadzirira muviri wako nemvura inodziya - ingangoita 3-5 maminetsi
- Vhura mvura inotonhorera kwemasekondi 20-60
- Vhura mvura inopisa kwemasekondi 20-60
- Imwe inopisa uye inotonhora mvura katatu kana mashanu
- Pedzisa musiyano wekugezesa nemvura inotonhorera
- Bvisa ganda racho zvakakwana netauro
Unyanzvi uye zano rinoshanda
Usambofa wakatora mutsauko wekusiyanisa mukamuri inotonhorera kana mudhiraini - nekuti mushure mekudonha nemvura, muviri unokurumidza kurasikirwa nemhepo, izvi zvinogona kutungamira ku hypothermia. Uyezve tarisa mamiriro eganda - kana rakanyanyisa kuchena uye rakafukidzwa nemabhonzo, wedzera tembiricha.
Rangarira kuti kushanda kwekushambadzira kunogezesana nekusimba kwesimba rekuyerera kwemvura (kana tembiricha yakanyanya) - asi nekukudziridza tsika yekuita maitiro aya nguva dzose. Kwevhiki yekutanga, tanga netembiricha ine mwero, zvishoma nezvishoma uchiita kuti mvura itonhore.
Kusiyanisa shawa kana dhishi?
Mota yekusiyanisa inzira yekugadzirira muviri hunyanzvi hwekupisa, kusanganisira kudhira nemvura inotonhorera uye kudhiraivha mugomba rechando. Zvishoma nezvishoma, zvikamu zviri pasi pemvura inopisa uye inotonhorera zvinogona kuwedzerwa kubva pamasekonzi 30-60 kusvika pamaminitsi 3-4 - inozove mhando yekudzidzira.
Panguva imwecheteyo, hapana mhinduro chaiyo kumubvunzo wekuti musiyano wekugezera kana wekudyira uri nani. Pakupedzisira, mhedzisiro yakawanikwa inosiyana zvakanyanya kubva pamunhu kuenda kumunhu uye zvinoenderana nechero iwo muviri chaiwo uye nguva yekuita uye tembiricha yemvura.
Ziva kuti zvidzidzo zvevatambi zvinoratidza mabhenefiti ezvese zvinopesana uye chete yekutonhora shawa - mune mamwe mazwi, mushure mekudzidziswa, unogona kuzvigumira kune inokurumidza inotonhorera shawa. Kugara uchikosha, sezvambotaurwa.
***
Kusiyanisa shawa inzira yekusimbisa hutachiona uye kugadzirisa kutenderera kweropa mumuviri. Kubatsira kwayo kwakakosha kuri mune kwayo yakanaka mhedzisiro mukuvandudza vascular elasticity uye kuwedzera kuwanikwa kweoksijeni - iyo inokonzeresa metabolic maitiro e collagen uye elastin muganda.
Sayenzi masosi:
Source: neone.ru
- Mhedzisiro yeCold Showering pane Hutano uye Basa: Iyo Randomized Inodzorwa Trial, mabviro
- Tora shawa rakasiyana kuti usimbise immune system, ссылка
- Naperalsky M, Ruby B, Slivka D. Kunze Kwekupisa uye Glycogen Resynthesis. Int J Mitambo Med., mabviro
- Al Haddad H, Laursen PB, Ahmaidi S, Buchheit M. Kufuridzirwa kwemvura inotonhorera kumeso kunyudzwa pane yekurovedza muviri parasympathetic kugadzirisazve. Eur J Appl Physiol., mabviro