{"id":3218,"date":"2018-04-10T04:53:41","date_gmt":"2018-04-10T04:53:41","guid":{"rendered":"https:\/\/daivings.lv\/?p=3218"},"modified":"2021-03-03T07:32:07","modified_gmt":"2021-03-03T07:32:07","slug":"auksta-udens-dusa-norudisanas-ieguvumi-un-ka-to-darit","status":"publish","type":"post","link":"https:\/\/daivings.lv\/lt\/salto-vandens-duso-privalumai-ir-kaip-tai-padaryti\/","title":{"rendered":"\u0160alto vandens du\u0161as, kiet\u0117jimo privalumai ir kaip tai padaryti?"},"content":{"rendered":"<p>Yra daug prie\u017eas\u010di\u0173, kod\u0117l \u017emon\u0117s nori gr\u016bdintis. I\u0161 esm\u0117s \u017emon\u0117s turi nor\u0105 stiprinti savo sveikat\u0105 ir imunitet\u0105. Kitas svarbus motyvacijos \u0161altinis \u2013 atsparumas \u0161al\u010diui \u0161altu oru. \u017dmon\u0117s turi s\u0105moning\u0105 ar nes\u0105moning\u0105 nor\u0105 padidinti savo vali\u0105. \u0160altas du\u0161as ir gr\u016bdinimosi proced\u016bros naudingos tiek sveikatai, tiek valios ugdymui, o reguliarumas \u2013 s\u0117km\u0117.<\/p>\n<p><strong>Vartodami \u0161alt\u0105 vanden\u012f \u017emon\u0117s serga re\u010diau<\/strong><\/p>\n<p>Motyvacija yra <a rel=\"nofollow\" href=\"https:\/\/daivings.lv\/goto\/https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0161749\"  >Dr. Buijze (Nyderlandai) studija<\/a>, kuriame buvo apklausta 3018 jaunesni\u0173 nei 65 met\u0173 asmen\u0173. Rezultatai \u012ftikino \u2013 reguliariai besimaudantys \u0161altu du\u0161u \u017emon\u0117s ken\u010dia nuo 30% ma\u017eiau. O tie, kurie lygiagre\u010diai su \u0161altu du\u0161u u\u017esi\u0117m\u0117 sportu ir fizine veikla, patyr\u0117 54% ma\u017eiau nei kontrolin\u0117 grup\u0117.<\/p>\n<p>\u0160altas vanduo gerina organizmo termoreguliacij\u0105 ir reguliari rutina formuoja bei aktyvina \u201eruduosius\u201c riebalus, kurie padeda reguliuoti \u017emogaus temperat\u016br\u0105.<\/p>\n<p><a href=\"https:\/\/daivings.lv\/auksta-udens-dusa-norudisanas-ieguvumi-un-ka-to-darit\/auksts-udens\/\" rel=\"attachment wp-att-3219\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3219\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens.jpg\" alt=\"\" width=\"636\" height=\"310\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens.jpg?v=1706275728 636w, https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens-300x146.jpg?v=1706275728 300w, https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens-18x9.jpg?v=1706275728 18w, https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens-230x112.jpg?v=1706275728 230w, https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens-350x171.jpg?v=1706275728 350w, https:\/\/daivings.lv\/wp-content\/uploads\/auksts-udens-480x234.jpg?v=1706275728 480w\" sizes=\"auto, (max-width: 636px) 100vw, 636px\" \/><\/a><\/p>\n<p><strong>\u0160alti du\u0161ai istorijoje ir literat\u016broje<\/strong><\/p>\n<p>Hipokratas, medicinos pradininkas, savo pacientams skyr\u0117 \u0161alt\u0173 voni\u0173. Senov\u0117s Romos epochoje vienas ritualas ap\u0117m\u0117 kelis kambarius su auk\u0161ta temperat\u016bra, po kuri\u0173 buvo panardinama \u012f \u0161alt\u0105 basein\u0105, tod\u0117l lotyni\u0161kas \u017eodis <em><strong>frigidariumas<\/strong><\/em>. Vis dar matote tokios praktikos pavyzd\u017ei\u0173 visame pasaulyje.<\/p>\n<p><strong>\u0160altas du\u0161as sportininkams<\/strong><\/p>\n<p>Sportininkai naudoja ledo vonias, kad suma\u017eint\u0173 vietin\u012f u\u017edegim\u0105 ir skausm\u0105 po sunkios treniruot\u0117s ir pagerint\u0173 atsigavimo laik\u0105. \u0160alto vandens vonia pagerina sportininko rezultatus, pagreitindama k\u016bno temperat\u016bros normalizavim\u0105. Tokiu b\u016bdu suma\u017einamas fizinio streso poveikis organizmui kiekviename var\u017eyb\u0173 etape. \u017dmogaus panardinimas \u012f kuo \u0161altesn\u012f vanden\u012f \u2013 geriausias b\u016bdas atv\u0117sinti k\u016bn\u0105 i\u0161tikus \u0161ilumos sm\u016bgiui.<\/p>\n<p><strong>Kada prad\u0117ti gr\u016bdintis \u0161altame du\u0161e?<\/strong><\/p>\n<p>Gr\u016bdintis galite prad\u0117ti bet kuriuo paros ar sezono metu, ne visi \u017emon\u0117s pradeda gr\u016bdintis vasar\u0105. Galite prad\u0117ti ir \u017eiem\u0105. Prad\u0117kite palaipsniui ir j\u016bs\u0173 s\u0117km\u0117 nepraleis. Jei \u017emogaus imunin\u0117 sistema nusilpusi arba \u0161altis g\u0105sdina, tuomet reikia prad\u0117ti labai palaipsniui, palaipsniui pereinant prie ilgesnio \u0161al\u010dio poveikio. Jei po pirmo karto turite koki\u0173 nors sveikatos problem\u0173, pirmiausia pasitarkite su gydytoju.<\/p>\n<p><strong>Kaip prad\u0117ti gr\u016bdintis?<\/strong><\/p>\n<p>Kad atsidavimas darbui ir rezultatai veikt\u0173, \u017emoni\u0173 m\u0105stymas apie \u0161alt\u012f turi b\u016bti nuolat kei\u010diamas. Yra paplitusi nuomon\u0117, kad komfortas ir \u0161iluma yra gerai ir teigiamai. Kar\u0161tis malonus, ta\u010diau nuo jo nusilpsta, o organizmas pasyvus termoreguliacijai. \u0160altis gali atrodyti gr\u0117sminga, bet gali b\u016bti geras m\u016bs\u0173 draugas.<\/p>\n<p><strong>Gr\u016bdinimo ir kontrastini\u0173 du\u0161\u0173 nauda sveikatai<\/strong><\/p>\n<p>Kaitinamas \u0161altas ir kar\u0161tas vanduo stiprina kraujagysles, tonizuoja od\u0105 ir didina imunitet\u0105. Kar\u0161tas vanduo atveria odos poras, ta\u010diau \u0161altas jas siaurina \u2013 tod\u0117l kontrastinis du\u0161as yra puikus b\u016bdas i\u0161valyti od\u0105. Vandens kontrastai gerina kraujotak\u0105 ir padeda odai tapti elastingesnei. Reguliarus rytinis kontrastinis du\u0161as taip pat suteikia energijos, padeda susidoroti su stresu ir psichologin\u0117mis problemomis.<\/p>\n<p><strong>Kaip prad\u0117ti \u0161alto vandens du\u0161\u0105?<\/strong><\/p>\n<ol>\n<li>Prad\u0117kite nuo \u0161ilto arba kar\u0161to du\u0161o, prauskit\u0117s tiek, kiek norite.<\/li>\n<li>\u012ejunkite \u0161alto vandens du\u0161\u0105 ir prad\u0117kite liedami kojas ir palaipsniui pakilkite iki pe\u010di\u0173.<\/li>\n<li>Pirm\u0105 kart\u0105 prad\u0117kite nuo \u0161alto vandens 10-15 sekund\u017ei\u0173. Kaskart 1-2 minutes padidinkite \u0161alto vandens poveik\u012f 5 arba 10 sekund\u017ei\u0173. Praleidus ilgiau nei minut\u0119 po \u0161alto vandens \u010diaupu, organizme prasideda \u0161ilumos izoliacija ir k\u016bnas i\u0161lieka \u0161iltas.<\/li>\n<li>Visada baigkite \u0161altu du\u0161u.<\/li>\n<\/ol>\n<p><strong>Kontrastinis du\u0161as i\u0161 prad\u017ei\u0173 gali pad\u0117ti priprasti prie \u0161al\u010dio<\/strong><\/p>\n<ol>\n<li>Nusipraus\u0119 po \u0161iltu du\u0161u, vanden\u012f pasukite \u0161iek tiek \u0161altesn\u012f, bet nestangrinant.<\/li>\n<li>Po \u0161iuo v\u0117siu du\u0161u pab\u016bkite apie 1 minut\u0119.<\/li>\n<li>Tada v\u0117l pasi\u0161ildykite po \u0161iltu du\u0161u ir v\u0117l \u012fjunkite \u0161altesn\u012f vanden\u012f.<\/li>\n<li>I\u0161 prad\u017ei\u0173 galima varijuoti \u0161iltu ir v\u0117siu vandeniu, bet v\u0117liau, panaudojus od\u0105, galima padidinti kontrast\u0105. Kuo didesnis temperat\u016bros skirtumas tarp \u0161alto ir kar\u0161to vandens, tuo geresnis efektas.<\/li>\n<\/ol>\n<p><strong>K\u0105 daryti po \u0161alto du\u0161o?<\/strong><\/p>\n<p>Kitas \u017eingsnis po \u0161alt\u0173 du\u0161\u0173 \u2013 maudyn\u0117s \u0161altame vandenyje, \u017eiemos s\u0105lygomis, apie kurias skaitysime kitame imuniteto gerinimo ir sveikatos stiprinimo straipsnyje.<\/p>\n<p><a rel=\"nofollow\" href=\"https:\/\/daivings.lv\/goto\/https:\/\/www.facebook.com\/daivings\/\"  >Sekite mus,<\/a> daugiau su\u017einoti apie imuniteto stiprinimo ir gr\u016bdinimosi i\u0161\u0161\u016bkius.<\/p>\n<p><strong>Daugiau straipsni\u0173 apie gr\u016bdinimosi naud\u0105 sveikatai<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/daivings.lv\/aukstuma-peldes-prieksrocibas\/\">\u0160altos vonios privalumai Kod\u0117l reikia tai daryti<\/a><\/li>\n<li><a href=\"https:\/\/daivings.lv\/motivacijas-tehnika-aukstai-pelde\/\">Motyvacin\u0117 technika \u0161altai maudytis<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Yra daug prie\u017eas\u010di\u0173, kod\u0117l \u017emon\u0117s nori gr\u016bdintis. I\u0161 esm\u0117s \u017emon\u0117s turi nor\u0105 stiprinti savo sveikat\u0105 ir imunitet\u0105. Kitas svarbus motyvacijos \u0161altinis \u2013 atsparumas \u0161al\u010diui \u0161altu oru. \u017dmon\u0117s turi s\u0105moning\u0105 ar nes\u0105moning\u0105 nor\u0105 padidinti savo vali\u0105. \u0160altas du\u0161as ir gr\u016bdinimo proced\u016bros yra [\u2026]<\/p>","protected":false},"author":1,"featured_media":3219,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[438],"class_list":["post-3218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids","tag-rudisanas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Auksta \u016bdens du\u0161a, nor\u016bd\u012b\u0161an\u0101s ieguvumi un k\u0101 to dar\u012bt? - Daivings.lv<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/daivings.lv\/lt\/\u0434\u0443\u0448-\u0441-\u0445\u043e\u043b\u043e\u0434\u043d\u043e\u0439-\u0432\u043e\u0434\u043e\u0439-\u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430-\u0438-\u0438\u043d\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Auksta \u016bdens du\u0161a, nor\u016bd\u012b\u0161an\u0101s ieguvumi un k\u0101 to dar\u012bt? - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Ir daudzi iemesli, k\u0101d\u0113\u013c, cilv\u0113ki v\u0113las nor\u016bd\u012bties. 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