Hardening yog qhov nyuaj ntawm kev ua si lom zem. Ua tsaug rau lawv, lub cev tsis kam mus rau qhov cuam tshuam ntawm huab cua tsis zoo thiab kev nyab xeeb ntawm qhov chaw nyob nce. Tom ntej no, xav txog qee cov kev cai thiab cov txheej txheem ntawm hardening.
cov ntaub ntawv dav dav
Ua raws li cov cai tseem ceeb ntawm kev ua kom tawv nqaij, ib tus neeg cob qhia lub cev tiv thaiv, npaj lawv rau kev txav mus raws sijhawm. Cov txheej txheem ua rau lub normalization ntawm lub siab lub ntsws, ua rau ib tug neeg ntau balanced, txwv. Tsis tas li ntawd, lub siab lub ntsws txhim kho, tag nrho cov suab nrov, kev ua tau zoo thiab kev ua siab ntev nce. Rau kev siv zoo tshaj plaws ntawm cov khoom ntuj tsim, koj yuav tsum ua raws li cov kev cai yooj yim ntawm hardening.
Impact intensity
Nws yuav tsum tau nce zuj zus. Nyob rau tib lub sijhawm, qhov kev siv zog ntawm cov nyhuv hardening yuav tsum txaus rau lub cev kom muaj peev xwm teb tau rau nws. Txo cov loads txo cov nyhuv, ntau ntau provoke overload los yog tseem ceeb braking. Tag nrho cov no tiv thaiv hardening. Cov kws tshwj xeeb tsis yognws raug nquahu kom pib cov txheej txheem nrog kev ua luam dej hauv lub qhov lossis rub nrog cov daus. Lawv tuaj yeem ua rau mob hnyav. Thaum pib ntawm cov txheej txheem, lub cev muaj qee yam tshuaj tiv thaiv los ntawm cov hlab plawv, ua pa, thiab lub paj hlwb. Nrog rau kev rov ua haujlwm tsis tu ncua, cov lus teb pib maj mam tsis muaj zog. Daim ntawv thov tom ntej ntawm cov txheej txheem tsis muaj cov nyhuv hardening. Hauv qhov no, koj yuav tsum hloov lub sijhawm thiab lub zog ntawm cov nyhuv ntawm lub cev.
Nyob zoo
Cov kev cai tawv tawv tsis yog tsuas yog tswj hwm qhov kev siv zog xwb, tab sis kuj tseem ua rau cov txheej txheem txuas ntxiv. Regularity implies systematic repetition thoob plaws hauv lub neej. Hauv qhov no, lub sijhawm nruab nrab ntawm cov txheej txheem yuav tsum tsis txhob ntev dua li lub sijhawm ntawm chav kawm kawg. Luv luv tab sis nquag hardenings suav hais tias zoo dua li qhov tsawg thiab ntev. Nws raug nquahu kom kho qhov zaus ntawm cov txheej txheem hauv kev ua haujlwm niaj hnub. Qhov kev pom zoo no kuj muaj nyob rau hauv cov kev cai ntawm hardening rau cov me nyuam. Thaum muaj hnub nyoog yau, nws yooj yim dua rau accustom ib tug me nyuam mus rau lub systematic siv cov txheej txheem. Kho qhov zaus ntawm hardening nyob rau hauv lub niaj hnub regimen, nws yog ib qho tseem ceeb kom nco ntsoov hais tias qhov kev txiav txim ntawm ib tug 2-3-hli chav kawm ua rau lub ploj ntawm cov nyhuv tom qab 3-4 lub lis piam. hauv cov neeg laus thiab 5-7 hnub hauv cov menyuam yaus. Cov txheej txheem yuav tsum raug ncua yog tias muaj kab mob tshwm sim. Tom qab rov qab, koj yuav tsum rov pib ua raws li cov cai ntawm hardening. Rau cov menyuam yaus, kev txhawb nqa neeg laus tseem ceeb heev hauv qhov no. Cov txheej txheem kev coj ua ntawm cov niam txiv yogpiv txwv zoo.
Tus kheej ntawm lub cev
Cov kev cai tawv tawv tsis yog tsuas yog kev siv ncaj qha ntawm cov txheej txheem. Thaum kos ib lub sij hawm rau lawv cov kev siv, tus yam ntxwv ntawm lub cev, susceptibility rau tej yam influences yog muab rau hauv tus account. Yog li ntawd, txawm hais tias muaj cov cai yooj yim rau kev ua kom tawv nqaij ntawm tus neeg, koj yuav tsum sab laj nrog tus kws kho mob tshwj xeeb rau cov lus qhia ua ntej pib cov txheej txheem. Qhov no tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas pib kev cob qhia thawj zaug. Ua tib zoo saib xyuas cov yam ntxwv ntawm lub cev, tus kws kho mob yuav tsim ib qho kev pab cuam rau tus kheej. Tus kws kho mob tshwj xeeb tuaj yeem hloov kho cov cai nruj rau cov menyuam kawm ntawv lossis cov neeg laus. Yav tom ntej, kev tswj tus kheej tas li yog xav tau los tswj qhov kev siv zog thiab zaus ntawm cov txheej txheem.
Lwm txoj cai tawv tawv
Thaum ua cov txheej txheem, siv ntau yam li ua tau. Nws tuaj yeem yog, piv txwv li, txias thiab cua sov, hluav taws xob hluav taws xob, dej, thiab lwm yam. Thaum siv ntau yam cuam tshuam thoob plaws ib hnub, nws yuav tsum tau so ntawm lawv. Txhua cov txheej txheem tom qab pib tsuas yog tom qab kev kho kom zoo ntawm lub cev kub. Ib qho yuav tsum tau ua ua ntej, uas suav nrog cov kev cai hardening, yog cov txheej txheem ua ntu zus. Ua ntej pib zaj lus qhia, koj yuav tsum sov so nrog kev ua haujlwm maj mam ntxiv. Nws tuaj yeem yog rubbed lossis da dej ko taw.
Xav paub ntxiv
Yog tsis ua raws li cov cai saum toj no, koj tsis tuaj yeem ua tsis tau raws li qhov xav tau, tab sis kujua mob rau lub cev, provoking hypothermia thiab lwm yam pathological mob. Koj yuav tsum paub tias muaj ntau yam contraindications rau kev siv cov txheej txheem hardening. Hauv particular, xws li kev cob qhia yog tsis pom zoo rau kub taub hau, circulatory tsis ua hauj lwm ntawm 2-3 degrees, mob puas hlwb, hypertensive ntsoog, los ntshav. Contraindications kuj muaj xws li colic (lub raum thiab hepatic), kub hnyiab, mob hawb pob, zaub mov lom.
Air hardening rules
Qhov cuam tshuam ntawm tej yam ntuj tso ua rau kev ua haujlwm ntawm txhua lub cev. Hardening nrog huab cua muaj txiaj ntsig tshwj xeeb ntawm cov txheej txheem endocrine, digestive thiab endocrine txheej txheem. Tsis tas li ntawd, kev ua haujlwm ntawm cov hlab ntsws thiab cov hlab plawv yog txhawb nqa, kev hloov pauv tshwm sim hauv cov ntshav morphological. Muaj ntau hom chav da dej, nyob ntawm qhov kub thiab txias:
- Kub (tshaj 30 degrees).
- Sov (dhau 22 ° C).
- Tsis quav ntsej (hauv 21-22 degrees).
- Cov (kwv yees li 17-21 ° C).
- txias txias (kwv yees li 13-17 degrees).
- Cold (kwv yees li 4-13 ° C).
Nws raug nquahu kom ua ke nyob sab nraud nrog kev tawm dag zog. Piv txwv li, thaum lub caij ntuj no nws tuaj yeem caij skiing lossis skating, thaum lub caij ntuj sov nws tuaj yeem ua si sab nraum zoov.
Recommendations
Cov kws tshaj lij qhia kom pib da dej hauv chav thaumkub tsis qis dua 16 degrees, tsis hais lub caij twg. Koj tsuas tuaj yeem tawm mus sab nraud tom qab qee lub sijhawm. Chav tsev yuav tsum zoo ventilated. Lub cev raug nthuav tawm thiab sab laug hauv ib chav li 3-5 feeb. Thaum pib ntawm chav kawm, qhov no yog lub sijhawm zoo tshaj plaws. Tom qab ntawd, lub sijhawm tau nce ntxiv. Thaum da dej txias thiab tshwj xeeb tshaj yog txias, koj yuav tsum khiav ntawm qhov chaw, taug kev, gymnastic ce.
kev kho sab nraum zoov
Tom qab lub cev tau npaj lawm, koj tuaj yeem mus rau qhov chaw qhib. Kev da dej yog coj mus rau hauv qhov chaw ntsiag to, tiv thaiv los ntawm cov hluav taws xob ncaj qha. Pib txheej txheem ntawm qhov kub ntawm li 20-22 degrees. Lub sijhawm ntawm 1 chav da dej yog tsis ntau tshaj 15 feeb. Lub sij hawm tom qab hardening yog nce los ntawm 10-15 feeb. Kev da dej txias tuaj yeem nqa tau los ntawm cov neeg tau txais kev cob qhia xwb. Lub sijhawm ntawm cov txheej txheem yog 1-2 feeb, tom qab ntawd nce mus rau 8-10. Kev da dej yuav tsum tau pib tsis pub dhau 1.5-2 teev tom qab, thiab ua tiav - 30 feeb ua ntej. ua ntej noj mov. Ib qho ntawm cov xwm txheej tseem ceeb rau kev ua tiav cov txiaj ntsig ntawm kev ua kom tawv nqaij yog kev siv cov khaub ncaws uas haum rau huab cua thiab tso cai rau cov cua ntws tawm dawb.
Xav tau rays
Hnub ci infrared hluav taws xob muaj qhov cuam tshuam thermal ntawm lub cev. Nws txhawb kev tsim cov cua sov ntxiv. Yog li ntawd, kev ua haujlwm ntawm cov qog hws nce, evaporation ntawm daim tawv nqaij nce. Lub nkoj ntawm lub npog nthuav dav, txhim khohyperemia ntawm daim tawv nqaij, nce ntshav ncig. Vim yog lub zog ntawm cov hluav taws xob infrared, cov nyhuv ntawm ultraviolet hluav taws xob tau txhim kho. UV hluav taws xob feem ntau yog tshuaj lom neeg thiab muaj txiaj ntsig lom neeg. Vim nws lub hwj chim, kev tsim cov vitamin D tau txhim kho. Nws, nyob rau hauv lem, tiv thaiv kev loj hlob ntawm rickets nyob rau hauv cov me nyuam. Tsis tas li ntawd, ultraviolet rays txhim kho cov ntshav muaj pes tsawg leeg.
Cov Lus Qhia Tus Kheej
Raws li txoj cai ntawm kev tawv tawv los ntawm lub hnub hais, koj yuav tsum tau da dej thaum sawv ntxov. Lub sijhawm no nws tsis kub heev. Nyob rau tib lub sijhawm, huab cua huv thiab tshiab. Tsis tas li, cov kws tshaj lij pom zoo kom da dej thaum yav tsaus ntuj, ua ntej hnub poob. Nyob rau hauv nruab nrab txoj kab, lub sij hawm zoo tshaj plaws rau tanning yog lub sij hawm ntawm 9 mus rau 13 thiab los ntawm 16 mus rau 18 teev, thiab nyob rau hauv sab qab teb - los ntawm 8 mus rau 11 thiab los ntawm 17 mus rau 19. Thawj da dej yog coj ntawm ib tug kub ntawm yam tsawg kawg nkaus. 18 degrees. Lawv lub sijhawm yuav tsum tsis txhob ntau tshaj tsib feeb, ua raws li qhov sib ntxiv ntawm 3-5 feeb, maj mam coj mus rau ib teev. Koj yuav tsum tsis txhob pw thaum da dej. Lub qhov muag yuav tsum tau tiv thaiv nrog tsom iav tsaus, thiab lub taub hau nrog lub kaus mom.
Cov hom kev tawv tawv tshaj plaws hauv tsev muaj xws li rubdowns, douches thiab ko taw da dej. Cov txheej txheem no tau ua tom tsev. Kev rub tawm yog ua tiav nrog ib daim phuam, daim txhuam cev, daim ntawv lossis ib qho tshwj xeeb mitten moistened nrog dej ntawm qhov kub ntawm 34-36 degrees. Kev cuam tshuam yog ua raws li nram no: ntawm caj npab, nraub qaum, tom qab ntawd hauv siab thiab ob txhais ceg. Tom ntej no, nrog kev pab los ntawm ib tug phuam qhuav, lub cev yog soliab me ntsis. Txhua txhua 3-5 hnub cov dej kub yuav tsum txo los ntawm 1-2 degrees. mus txog 10-12 degrees hauv 2-3 lub hlis. Qee lub sij hawm nws raug pom zoo kom coj qhov kub ntawm 22-24 degrees. Rubdowns kuj tau ua rau 2-3 lub hlis. Nrog rau chav kawm zoo, koj tuaj yeem mus rau qhov txo qis ntxiv mus rau 10-12 ° C. Txhawm rau txhim kho cov nyhuv ntawm hardening, cov txheej txheem raug pom zoo kom nqa tawm nrog lub qhov rais qhib lossis qhov rais. Tib lub sijhawm, huab cua kub yuav tsum tsis txhob qis dhau.
