{"id":7538,"date":"2022-12-01T09:19:14","date_gmt":"2022-12-01T09:19:14","guid":{"rendered":"https:\/\/daivings.lv\/?p=7538"},"modified":"2022-12-01T09:19:23","modified_gmt":"2022-12-01T09:19:23","slug":"aukstuma-peldes-un-rudisanas","status":"publish","type":"post","link":"https:\/\/daivings.lv\/pl\/zimne-kapiele-i-rudisany\/","title":{"rendered":"Zimne k\u0105piele i hartowanie"},"content":{"rendered":"<p>Zima jest \u015bnie\u017cna i szara, s\u0142o\u0144ce rzadko prze\u015bwieca przez chmury, a zimne prysznice to \u015bwietny spos\u00f3b na rozja\u015bnienie dnia. P\u0142ywanie w zimnej wodzie, nurkowanie czy p\u0142ywanie zim\u0105 to dobry spos\u00f3b na popraw\u0119 nastroju, a tak\u017ce \u015bwietne \u0107wiczenie rozwijaj\u0105ce si\u0142\u0119 woli, bo bez silnej woli nic w \u017cyciu si\u0119 nie dzieje. Si\u0142a woli jest jak mi\u0119sie\u0144 \u2013 nale\u017cy j\u0105 regularnie \u0107wiczy\u0107, aby sta\u0107 si\u0119 silniejsz\u0105. Na pocz\u0105tku wystarczy 30 sekund zimnej k\u0105pieli dziennie. Termogeneza na zimno (termogeneza reguluje temperatur\u0119 cia\u0142a i wspomaga jej produkcj\u0119) jest jednym z najlepszych sposob\u00f3w na wzmocnienie.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Prze\u0142\u0105cznik spisu tre\u015bci\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Prze\u0142\u0105cznik<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/pl\/zimne-kapiele-i-rudisany\/#Ko_dod_aukstuma_peldes\" >Co daj\u0105 zimne k\u0105piele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/pl\/zimne-kapiele-i-rudisany\/#Auksta_udens_ieguvumi_cilveka_veselibai\" >Korzy\u015bci zimnej wody dla zdrowia cz\u0142owieka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/pl\/zimne-kapiele-i-rudisany\/#Apkopotie_iesaceju_jautajumi_un_atbildes_par_aukstuma_peldem_%F0%9F%A4%A9%F0%9F%90%A7%F0%9F%A4%B8%E2%80%8D%E2%99%82%EF%B8%8F\" >Zebrane pytania i odpowiedzi dla pocz\u0105tkuj\u0105cych na temat zimnego p\u0142ywania \ud83e\udd29\ud83d\udc27\ud83e\udd38\u200d\u2642\ufe0f<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Ko_dod_aukstuma_peldes\"><\/span>Co daj\u0105 zimne k\u0105piele?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kiedy zaczniesz, a p\u00f3\u017aniej b\u0119dziesz praktykowa\u0107 zimne k\u0105piele, na pewno znajdziesz przyjaci\u00f3\u0142 i ludzi o podobnych pogl\u0105dach, pomo\u017ce to w promowaniu tego procesu, a wsp\u00f3lne hartowanie b\u0119dzie znacznie ciekawsze. Aby zainspirowa\u0107 ludzi do p\u0142ywania w zimnej wodzie, kt\u00f3ra dla niekt\u00f3rych wydaje si\u0119 nowym \u015bwiatem, instruktor nurkowania podwodnego Valters Preimanis przygotowa\u0142 podsumowanie \u2013 Zalety p\u0142ywania w zimnej wodzie, dlaczego warto to robi\u0107?<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Auksta_udens_ieguvumi_cilveka_veselibai\"><\/span>Korzy\u015bci zimnej wody dla zdrowia cz\u0142owieka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Poprawia si\u0119 uk\u0142ad odporno\u015bciowy - organizm ludzki stanie si\u0119 silniejszy, b\u0119dzie mniej podatny na przezi\u0119bienia i katar;<\/li>\n<li>Zwi\u0119ksza si\u0119 poziom endorfin \u2013 zmniejsza niepok\u00f3j i stres oraz wywo\u0142uje uczucie przyjemno\u015bci;<\/li>\n<li>Poprawia kr\u0105\u017cenie krwi i poprawia wygl\u0105d sk\u00f3ry \u2013 sk\u00f3ra wygl\u0105da na j\u0119drn\u0105 i b\u0142yszcz\u0105c\u0105;<\/li>\n<li>Zwi\u0119ksza si\u0119 libido \u2013 wi\u0119ksza pewno\u015b\u0107 siebie i ch\u0142odniejszy nastr\u00f3j;<\/li>\n<li>Powoduje s\u0142ab\u0105 \u015bmier\u0107 kom\u00f3rek lub autofagi\u0119;<\/li>\n<li>Przekszta\u0142ca bia\u0142y t\u0142uszcz w br\u0105zowy t\u0142uszcz, kt\u00f3ry jest bardziej wydajnym producentem\/dostawc\u0105 energii w organizmie;<\/li>\n<li>Pomaga pozby\u0107 si\u0119 nadwagi, poprawia metabolizm;<\/li>\n<li>Poprawia jako\u015b\u0107 snu;<\/li>\n<li>Zmniejsza apetyt;<\/li>\n<li>Utwardzone cia\u0142o przyczynia si\u0119 do d\u0142ugowieczno\u015bci.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Apkopotie_iesaceju_jautajumi_un_atbildes_par_aukstuma_peldem_%F0%9F%A4%A9%F0%9F%90%A7%F0%9F%A4%B8%E2%80%8D%E2%99%82%EF%B8%8F\"><\/span>Zebrane pytania i odpowiedzi dla pocz\u0105tkuj\u0105cych na temat zimnego p\u0142ywania \ud83e\udd29\ud83d\udc27\ud83e\udd38\u200d\u2642\ufe0f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Jak regularnie \u0107wiczysz p\u0142ywanie zim\u0105?<br \/>\nWalter: Zim\u0105 raz w tygodniu chodz\u0119 na zimn\u0105 k\u0105piel, s\u0142ucham swojego organizmu.<\/li>\n<li>Chcia\u0142em te\u017c zapyta\u0107, czy organizm nie mo\u017ce si\u0119 och\u0142odzi\u0107 po d\u0142ugim starcie?<br \/>\nWalter: Na pierwszych lekcjach nie powiniene\u015b przebywa\u0107 w wodzie d\u0142u\u017cej ni\u017c 1-2 minuty, dla pocz\u0105tkuj\u0105cego nawet 30 sekund jest dobre. Organizm stopniowo si\u0119 do tego przyzwyczaja i komfortowy czas si\u0119 wyd\u0142u\u017ca.<br \/>\nNie jestem szczeg\u00f3lnie zahartowany, nie lubi\u0119 zimnych prysznic\u00f3w, my\u015bl\u0119, \u017ce lepiej jest w zbiorniku wodnym.<\/li>\n<li>Walter: Je\u015bli dana osoba jest moralnie przygotowana i zaanga\u017cowana, w\u00f3wczas prawdopodobnie warunki w zbiorniku wodnym na \u015bwie\u017cym powietrzu b\u0119d\u0105 dla niej bardziej odpowiednie.<br \/>\nNa czym polega technika zimnej k\u0105pieli?<br \/>\nNa brzegu bierzemy 10 g\u0142\u0119bokich oddech\u00f3w.<br \/>\nRozbieramy si\u0119 i wchodzimy do wody.<br \/>\nWykonujemy d\u0142ugie wydechy w wodzie.<br \/>\nCzas przebywania w wodzie oceniamy wed\u0142ug naszych odczu\u0107, na pocz\u0105tku \u2013 30 sek., 45 sek. lub 1 min.<br \/>\nPo oko\u0142o minucie czujemy ma\u0142\u0105 fal\u0119 ciep\u0142a, skupmy si\u0119 na niej.<br \/>\nCzekamy na pierwsze dreszcze, czyli \u201eg\u0119si\u0105 sk\u00f3rk\u0119\u201d, po czym wychodzimy na zewn\u0105trz, wycieramy si\u0119 i ciep\u0142o ubieramy.<\/li>\n<li>Co zabra\u0107 do zimnej k\u0105pieli?<br \/>\nValters: Na wszystkie zaj\u0119cia w wodzie zabieramy czapk\u0119 zimow\u0105, kt\u00f3r\u0105 zak\u0142adamy po wodzie, gumowe kapcie, k\u0105piel\u00f3wki i r\u0119cznik. Zimne k\u0105piele zako\u0144cz\u0105 si\u0119 w kwietniu lub gdy woda wzro\u015bnie powy\u017cej +5 stopni. Do wody wchodzimy w kostiumie k\u0105pielowym, je\u015bli dno jest ostre, mo\u017cna za\u0142o\u017cy\u0107 klapki lub buciki k\u0105pielowe, do wody za\u0142o\u017cy\u0107 czapk\u0119 zimow\u0105 lub r\u0119kawiczki, nie jest to konieczne.<\/li>\n<li>Jak stosowa\u0107 zimne k\u0105piele?<br \/>\nValters: Rozejrzyj si\u0119 w pobli\u017cu swojego miejsca zamieszkania, na \u0141otwie jest wiele grup p\u0142ywak\u00f3w zimowych, gdzie mo\u017cesz znale\u017a\u0107 ludzi o podobnych pogl\u0105dach, na przyk\u0142ad Ro\u0146i - lub p\u0142ywak\u00f3w zimowych, gdzie ludzie spotykaj\u0105 si\u0119 i dziel\u0105 swoimi do\u015bwiadczeniami.<\/li>\n<\/ul>\n<p>Przygotowa\u0142em artyku\u0142 na temat zimnych k\u0105pieli i hartowania oraz ich zalet:<br \/>\nWaltera Preimanisa<br \/>\nPodwodny klub nurkowy Daivings.lv<\/p>","protected":false},"excerpt":{"rendered":"<p>Zima jest \u015bnie\u017cna i szara, s\u0142o\u0144ce rzadko prze\u015bwieca przez chmury, a zimne prysznice to \u015bwietny spos\u00f3b na rozja\u015bnienie dnia. P\u0142ywanie w zimnej wodzie, snorkeling czy p\u0142ywanie zim\u0105 to dobry spos\u00f3b na popraw\u0119 nastroju, a tak\u017ce \u015bwietne \u0107wiczenie [\u2026]<\/p>","protected":false},"author":1,"featured_media":5934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-7538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aukstuma peldes un r\u016bd\u012b\u0161an\u0101s - 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\/pl\/\u0445\u043e\u043b\u043e\u0434\u043d\u044b\u0435-\u0432\u0430\u043d\u043d\u044b-\u0438-\u0440\u0443\u0434\u0438\u0441\u0430\u043d\u044b\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aukstuma peldes un r\u016bd\u012b\u0161an\u0101s - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Ziema ir sniegaina un pel\u0113ka, saul\u012bte iesp\u012bd pavisam maz zem m\u0101ko\u0146u segas, un aukstuma peldes ir lielisks veids k\u0101 uzlabot savu dienu. 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