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Download the presentation about hardening. Presentation for the lesson "hardening". Basic hardening methods





Introduction.

  • Principles of hardening
  • Basic hardening methods

What is hardening ?

  • Hardening is a set of measures to increase the body’s resistance to the effects of adverse weather and climatic conditions. Hardening– This is a kind of training of the body’s defenses. Tempering procedures normalize the state of the emotional sphere, make a person more restrained and balanced, they give vigor and improve mood. Hardening increases the performance and endurance of the body. A hardened person easily tolerates not only heat and cold, but also sudden changes in external temperature, which can weaken the body's defenses.
  • The most important preventive role of hardening is that hardening does not cure, but prevents the disease. Hardening can be used by any person, regardless of the degree of physical development.

From the history of hardening.

  • As a means of increasing the body's defenses, hardening arose in ancient times. The Slavic peoples of Ancient Rus' used a bathhouse followed by rubbing with snow or swimming in a river or lake at any time of the year to improve health. The bathhouse performed therapeutic and health-improving functions. Particular attention was paid to hardening in the Russian army, where the Russian bath was also widely used for “strength and health of the body.”

Principles of hardening.

  • Hardening– is the skillful use of the body’s defense and adaptation mechanisms. It allows you to use the hidden capabilities of the body, mobilize protective forces at the right time and thereby eliminate the dangerous influence of unfavorable environmental factors on it.
  • When carrying out hardening, it is best to adhere to the well-known medical rule: weak irritants contribute to better functioning, strong ones interfere with it, and excessive ones are destructive.
  • Hardening must be carried out using the following mechanisms:

Systematic use of hardening procedures.

  • Hardening of the body should be carried out systematically, day after day throughout the year, regardless of weather conditions and without long breaks. Then the body develops a certain stereotypical reaction to the applied stimulus: changes in the body's reaction to exposure to cold, developing as a result of re-cooling, are fixed And are saved only when strict cooling repetition mode. - Breaks in hardening reduce the body's acquired resistance to temperature influences. Thus, carrying out hardening procedures for 2-3 months and then stopping them leads to the fact that the hardening of the body disappears after a month, and in children after a week. - If signs of illness appear, hardening is temporarily stopped; after recovery, it should be resumed from the initial period.

Gradual increase in the strength of the irritant effect.

  • Hardening will give a positive result if the strength and duration of the hardening procedures are gradually increased. You should not start hardening immediately by wiping with snow or swimming in an ice hole. Such hardening can be harmful to health. The transition from less strong influences to stronger ones should be carried out gradually, taking into account the state of the body and the nature of its responses to the applied influence.
  • At the beginning of the use of hardening procedures, the body experiences a certain response from the respiratory, cardiovascular and central nervous systems. As this procedure is repeated several times, the body's reaction to it gradually weakens, and its further use no longer has a hardening effect. Then it is necessary to change the strength and duration of the impact of hardening procedures on the body.

Consistency in carrying out hardening procedures.

  • Preliminary training of the body with more gentle procedures is necessary.
  • You can start with rubbing, foot baths, and only then start dousing, while observing the principle of gradually decreasing temperatures.

Taking into account the individual characteristics of a person and his state of health.

  • Before you start taking hardening procedures, you should consult a doctor, since hardening has a very strong effect on the body, especially on people who are starting it for the first time. Taking into account the age and condition of the body, the doctor will help you choose the right hardening agent and advise how to use it to prevent undesirable consequences.
  • Observation by a doctor during hardening will determine efficiency hardening procedures, detect unwanted deviations in health and to plan further hardening. Evaluating the effectiveness of hardening is self-monitoring of your well-being and on the basis of this you can change the dosage of hardening procedures. Self-monitoring is carried out taking into account the following indicators: general health, body weight, pulse, appetite, sleep.

Impact of natural factors.

  • The main means of hardening are air, water, and sunlight; combination with physical exercise increases the effectiveness of hardening procedures. The effectiveness of hardening procedures increases significantly if they are combined with sports exercises. At the same time, it is important to ensure that the amount of stress on the body is also different.

Basic hardening methods.

Air hardening.

The most common and accessible form of hardening is the use of fresh air. Walking is of great importance for improving health.

  • The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems, improves digestion processes, and improves the activity of the cardiovascular and respiratory systems. Staying in the fresh air improves the overall well-being of the body, influencing the emotional state, causing a feeling of vigor and freshness.

  • Have a more pronounced effect cool and moderately cold air baths. Taking increasingly cooler temperatures for the purpose of hardening.
  • Air baths, we thereby train the body to low temperatures that provide thermoregulatory processes.
  • Warm baths, while not providing hardening, nevertheless also have a positive effect on the body. A person can more easily tolerate high temperatures in dry air than in humid air. Dry air causes the body to lose moisture.

  • Air procedures for the purpose of hardening, they can be used by a dressed person in the open air (walking, sports activities), or by a naked person (sunbathing on the seashore, reading a book on the open veranda).


Air baths.

  • Air hardening prepares the body for subsequent hardening procedures, for example water hardening.
  • The dosage of air baths is carried out in two ways: a gradual decrease in air temperature and an increase in the duration of the procedure at the same temperature.
  • You should start taking air baths in a room, regardless of the time of year, at a temperature not lower than 15-16 ° C, and only after some time you can move to the open air. They are taken in a well-ventilated area. Having exposed your body, you should remain in this state at the beginning of the hardening course for no more than 3-5 minutes (further increasing the time). When taking cool and especially cold baths, it is recommended to perform active movements: gymnastic exercises, walking, running in place.

  • After appropriate preliminary preparation, you can proceed to the reception air baths on open air. They should be taken in places protected from direct sunlight and strong winds. You should start taking air baths in the open air with an air temperature of 20-22° C. The first air bath should last no more than 15 minutes, each subsequent one should be 10-15 minutes longer.
  • An important condition for the effectiveness of outdoor hardening is wearing clothing appropriate to weather conditions. Clothing should allow free air circulation.

Hardening with water.

  • An indicator of the influence of water hardening procedures is the skin reaction. - If at the beginning of the procedure it turns pale for a short time and then turns red, then this indicates a positive effect, therefore, the physiological mechanisms of thermoregulation cope with the cooling. - If the skin reaction is weak, there is no paleness or redness, this means insufficient exposure. It is necessary to slightly lower the water temperature or increase the duration of the procedure. Sudden paleness of the skin, a feeling of extreme cold, chills and trembling indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or shorten the procedure time.

  • Rubdown– the initial stage of hardening with water. It is carried out with a towel, sponge or simply a hand moistened with water. Rubbing is carried out sequentially: neck, chest, back, then wipe them dry and rub with a towel until red. After this, they wipe their feet and also rub them. The entire procedure is completed within five minutes.
  • Pouring– the next stage of hardening. For the first douches, it is advisable to use water with a temperature of about + 30 ° C, subsequently reducing it to + 15 ° C and below. After dousing, the body is vigorously rubbed with a towel.
  • Shower– an even more effective water procedure. At the beginning of hardening, the water temperature should be about +30-32 ° C and the duration should not be more than a minute. In the future, you can gradually reduce the temperature and increase the duration to 2 minutes, including rubbing the body. With a good degree of hardening, you can take a contrast shower, alternating 2-3 times water at 35-40° C with water at 13-20° C for 3 minutes. Regular use of these water procedures causes a feeling of freshness, vigor, and increased performance.


Hardening of the pharynx.

  • Gargling held every day in the morning and evening. Initially, water is used at a temperature of 23-25 ​​° C, gradually every week it decreases by 1-2 ° C and is brought to 5-10 ° C.
  • For hardening, it is recommended to use local water procedures along with general ones. The most common of them is gargling with cold water, since this hardens the parts of the body that are most vulnerable to cooling.

In recent years, it has attracted more and more attention winter swimming . Winter bathing and swimming affect almost all body functions. “Walruses” noticeably improve the functioning of their lungs and heart, gas exchange increases, and their thermoregulation system improves. Winter swimming lessons should be started only after preliminary hardening training. Swimming in an ice hole usually begins with a short warm-up, which includes gymnastic exercises and light running. Staying in water lasts no more than 30-40 seconds. (for long-term practitioners – 90 seconds). They must swim in a cap. After leaving the water, vigorous movements are performed, the body is wiped dry with a towel and self-massage is performed.


Hardening in the steam room.

  • Bath is an excellent hygienic, healing and hardening agent. Under the influence of the bath procedure, the body’s performance and its emotional tone increase, and recovery processes are accelerated after intense and prolonged physical work. As a result of regular visits to the bathhouse, the body's resistance to colds and infectious diseases increases. Staying in the steam room of the bath causes dilation of blood vessels and increases blood circulation in all tissues of the body. Under the influence of high temperature, sweat is intensely released, which helps remove harmful metabolic products from the body. Bath procedures are not recommended for people suffering from cardiovascular diseases or hypertension.

Sun hardening.

  • Solar infrared rays have a pronounced thermal effect on the body. They contribute to the formation of additional heat in the body. As a result, the activity of the sweat glands increases and the evaporation of moisture from the surface of the skin increases: subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, and this improves blood circulation in all tissues of the body. UV irradiation has a great biological effect: it promotes the formation of vitamin D in the body, which has a pronounced antirachitic effect; accelerates metabolic processes. UV rays help improve blood composition and have a bactericidal effect, thereby increasing the body's resistance to colds and infectious diseases; they have a tonic effect on almost all body functions.
  • Different people's skin has different degrees of sensitivity to solar radiation. This is due to the thickness of the stratum corneum, the degree of blood supply to the skin and its ability to pigment.

Sunbathing.

  • Sunbathing for the purpose of hardening, they should be taken very carefully, otherwise instead of benefit they will cause harm (burns, heat and sunstroke). It is best to sunbathe in the morning, when the air is especially clean and it is not too hot, and also in the late afternoon, when the sun is setting. Their duration should not exceed 5 minutes (then add 3-5 minutes, gradually increasing to an hour). You can't sleep while sunbathing! The head should be covered with a Panama hat and the eyes with dark glasses.
  • In conclusion, I would like to note that hardening is an important means of preventing the adverse effects of weather and climatic conditions on the body. The systematic use of hardening procedures increases the overall level of human health.

Slide 2

Hardening is an increase in the body's resistance to the adverse effects on the human body of various natural factors: air, water, sun, low and high temperatures (relative to body temperature) and low atmospheric pressure. The goal is to increase the functional reserves of the body and its resistance to the adverse effects of these factors.

Slide 3

Air baths

Air baths are one of the methods of hardening (air hardening), when freely moving air acts on a partially or completely naked body. The healing power of fresh air lies in its richness in oxygen, light ions, phytoncides and other substances beneficial to the body. The main factor affecting humans is air temperature.

Slide 4

Sunbathing

It is well known that sun hardening increases the body's resistance to adverse environmental factors. With moderate exposure to sunbathing, metabolic processes in the body accelerate, hemoglobin levels increase, and the functioning of the circulatory system is normalized.

Slide 5

Water procedures

Water procedures are hygienic and health procedures that involve the external use of water.

Slide 6

Rubdown

Rubbing is the initial stage of hardening with water. For several days, wipe with a towel, sponge, or just a hand moistened with water. At first they rub themselves only up to the waist, then they move on to rubbing the whole body. Rubbing is carried out in the direction of blood and lymph flow - from the periphery to the center.

Slide 7

Pouring

Dousing is characterized by the action of low temperature water, low pressure of the jet falling on the surface of the body. This dramatically increases the effect of irritation, so dousing is contraindicated for people with increased excitability and the elderly.

Slide 8

Shower

Dush is an even more energetic water procedure. Due to the mechanical irritation of falling water, the shower causes a strong local and general reaction of the body. For hardening, use a shower with a medium jet force - in the form of a fan or rain.

Slide 9

Sea swimming (cold water swimming)

Swimming in open water is one of the most effective ways of hardening. The temperature regime is combined with simultaneous exposure of the body surface to air and sunlight. Swimming, in addition, has great health benefits, promotes the harmonious development of the body, strengthens the muscular, cardiovascular and respiratory systems, and forms very important motor skills.

Slide 1

Hardening the body
The work was completed by: Nikita Khorev. Student of class 5 "B" of Municipal Educational Institution "Secondary School No. 46". Project manager: Polovnikova Irina Viktorovna. Saratov 2015

Slide 2

Sun hardening
Air hardening
Water hardening

Slide 3

Ultraviolet rays have a beneficial effect on the body, increasing the tone of the central nervous system, improving skin function, metabolism and blood composition, and promoting the formation of vitamin D. All these factors have a positive effect on a person’s mood and performance, and are also an excellent hardening agent in the fight with diseases and infections.
It is important to remember that excessive exposure to the sun leads to suppression of the immune system and a decrease in the body's resistance. The head should be covered with a light-colored hat that does not impede the evaporation of sweat and does not prevent the head from cooling. Breaks are necessary, as overheating of the body can cause sunstroke or heatstroke.
Sun hardening

Slide 4

Morning is the best time for sunbathing. In the summer, it is advisable to sunbathe: in the southern regions from 7 to 10 o'clock; in the middle zone from 8 to 11 o'clock; in the northern regions from 9 a.m. to 12 p.m. In autumn and spring, the best time for sunbathing is from 11 a.m. to 2 p.m. It is undesirable to be exposed to sunlight immediately after eating or on an empty stomach. The head should be covered with a light-colored hat that does not impede the evaporation of sweat and does not prevent the head from cooling. The dosage of exposure to the sun depends on the time of year and the intensity of solar radiation.
Sunbathing begins with 5-10 minutes, then each procedure is increased by 5-10 minutes, gradually increasing it to 1-2 hours with breaks in the shade for 15 minutes after every half hour. Breaks are necessary, as overheating of the body can cause sunstroke or heatstroke. And burns may appear on the skin.

Slide 5

The effect of sunlight on the human body is very diverse. They cause photochemical reactions that change protein, mineral, and gas metabolism; cause various physical and chemical changes in the blood, intense fat burning; increased metabolism leads to improved blood circulation and breathing: breathing movements become more frequent and deeper, the body receives more oxygen, thus normalizing the most important body functions. Sunbathing, stimulating the nervous system, has a positive effect on a person’s mood and performance.
But only reasonable use of the sun has a positive effect. It should be remembered that the influence of solar radiation depends, firstly, on the state of the organism itself, secondly, on the irradiation technique, and thirdly, on meteorological conditions. All these factors, taken together, determine the nature of the body's response.

Slide 6

The hardening effect of air depends not only on air temperature, but also on humidity and air speed. Taking air baths should begin in a ventilated room, and as you harden, move to open air. Physical exercises during procedures give them a much greater effect.
If a feeling of chills appears during air hardening, you need to jog and do some gymnastic exercises. Physical exercise in the fresh air is very beneficial for the body, especially when it is performed in any weather. It is also very useful to sleep with the window open all year round. All this increases the resistance of the upper respiratory tract to cooling and gives a certain hardening effect. For dosages of air baths, you can either gradually reduce the air temperature or increase the duration of the procedures themselves at a constant temperature.
Air hardening

Slide 7

An important and exclusive feature of air procedures as a hardening agent is that they are available to people of all ages and can be widely used not only by healthy people, but also by those suffering from certain diseases. Moreover, for a number of diseases these procedures are prescribed as a remedy. The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes are improved, the activity of the cardiovascular and respiratory systems is improved, and the morphological composition of the blood changes.
Air procedures for the purpose of hardening can be used either in the form of a clothed person staying in the open air, or in the form of air baths, in which a short-term effect of air of a certain temperature occurs on the naked surface of the human body. Staying in the fresh air improves a person’s overall well-being, influencing his emotional state and causing a feeling of vigor and freshness.

Slide 8

Water hardening
Rubbing, which begins with the upper half of the body - the neck, chest, back and arms are wiped with water, then wiped dry and rubbed with a towel as the blood moves towards the heart. The feet are then wiped in the same way. The entire procedure of wiping and rubbing should not exceed five minutes. The next step is dousing. Dousing with water at a temperature of about 30˚C begins. After it, it is also necessary to rub the body with a towel. The procedure should last no more than 4 minutes, because the main hardening factor is the temperature of the water, and not the duration of the procedure itself. When taking a cold shower, hardening is combined with mechanical stress.
Initial procedures are done lasting no more than one minute. At the end, be sure to rub your body with a towel. A very good method of hardening is swimming in open reservoirs, which ensures that not only water, but air and sunlight influence the body. It is recommended to use local: gargling with cold water and cold foot baths.

Slide 9

It is necessary to start bathing with short immersions in water for 1-2 minutes, gradually increasing the time spent in water to 10-15 minutes. and more. You should immerse yourself in water immediately. While swimming, you need to be in motion (swimming) all the time. You should not stay in the water until your lips turn blue, you feel chills, or goose bumps appear. You can swim once or twice a day, preferably without any clothes at all. It is not recommended to swim after sunset, or before 1.5-2 hours have passed. after eating. It is best to swim in water illuminated by the sun. Swimming, especially in the sea, strengthens the nervous system. Salts dissolved in sea water have a positive effect on the skin, harden it, and increase overall tone.
Swimming improves metabolism in the body. Hardening the lower extremities significantly increases the resistance of the nasopharyngeal mucosa against hypothermia. One of the effective methods of hardening is alternating warm and cold procedures. But only healthy middle-aged people are allowed to use it.

Slide 10

A very good method of hardening is swimming in open reservoirs, which ensures the influence of not only water on the body, but also air and sunlight. It is advisable to swim in the morning and evening hours. Gradually, the number of bathing increases to 2-3 times a day, and a gap of 3-4 hours must be maintained between bathing. There are also extremely powerful procedures, such as rubbing with snow. Such procedures are possible only after many years of systematic hardening, but they are not necessary, since a high level of hardening can be achieved by daily use of conventional hardening agents
You can start hardening as soon as the disease or its exacerbation is eliminated. By observing a consistent and gradual increase in dosage, as well as systematic hardening procedures, you will definitely achieve excellent health and the body’s resistance to many ailments.

Slide 11

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