The methods and requirements of the "Three Baths" exercise are as follows:
1. sunbathing
In daily life and physical exercise, it is called sunbathing to directly expose human skin to the sun or sunbathe according to the prescribed order and time requirements. Has antibacterial, antiinflammatory, immunity enhancing, bone elasticity maintaining and enhancing, wound tissue healing promoting, and hematopoietic organ strengthening effects.
① Exercise method of sunbathing. There are usually two ways to sunbathe: one is full-body sunbathing, that is, wearing only underwear and shorts at the right time, so that the flesh is directly exposed to the sun. Generally speaking, it is advisable to sit and lie down, so that the sun shines on all parts of the body for the same time as possible. The other is to combine physical exercise or sunbathing during work. When you exercise in this way, you should pay attention to the fact that all parts of your body spend basically the same time sunbathing. You'd better take a bath after sunbathing, which is good for your health.
(2) sunbathing time. The suitable time for sunbathing is related to the seasons, and 9 ~ 12 every morning is the best in spring, autumn and winter. Summer should be before 10 in the morning and after 5 pm. The time for sunbathing exercise should be gradual and vary from person to person. Especially in summer, the temperature is high, which can be basked for 5 minutes at a time, and then gradually rises.
③ Precautions for sunbathing.
It is not advisable to sunbathe after meals or on an empty stomach. Because exposure after meals will affect digestion, exposure on an empty stomach will easily cause dizziness and other adverse reactions. Sick elderly people are generally not suitable for sunbathing (except for chronic diseases approved by doctors), especially those with fever, cardiovascular diseases, hypertension and other chronic diseases. When sunbathing, pay attention to protect your head and eyes. You can wear a straw hat and a white hat.
Or wrap your head in a white towel and wear sunglasses.
When sunbathing, if you find that your skin is obviously red and painful, you should stop immediately to avoid skin burns.
2. Air bath
Air bath is an exercise method to improve physical fitness by using cold air stimulation. It can not only exercise cold tolerance, but also further increase metabolism and improve the body's disease resistance, and can also treat a variety of chronic inflammation and metabolic diseases.
① Exercise method of air bath. Air bath should be carried out in outdoor places with fresh air and trees. Generally, you should start exercising in summer and wear as little clothes as possible. Don't wear autumn clothes too early after the autumn is cool. When the temperature drops further, before getting up, you can rub your skin with your hands, then just wear light clothes to move indoors for a while, and then take off your light clothes and shorts to run, do exercises or do other activities outdoors.
② Exercise time of air bath. Exercise time can be determined according to the temperature and personal physique at that time, and generally there is no need to chill. You can choose to walk and ride a bike, wear less clothes and accept the stimulation of the air (keep warm when the temperature is too low or windy). The best exercise time is from 10 to 4 pm, when the air is warmer and there are more ultraviolet rays.
③ Matters needing attention in air bath.
If the weather temperature is too low, foggy and windy, it is not suitable for air bath.
Air bath is better if it can be combined with other physical exercises.
When taking an air bath, if the skin has "goose bumps" or even chills, you should stop exercising immediately. Air bath exercise is not suitable for people with kidney disease and acute inflammation.
Cold bath
Cold water bath can improve the excitability of the nervous system, accelerate the metabolic process, strengthen the functions of various systems and organs, improve the function of digestive organs, keep the skin clean and fit, and be beneficial to the respiratory function of the skin.
① Exercise method of cold water bath. Cold water bath is mostly carried out indoors (or outdoors), using tap water and well water, as long as the water temperature is below 20℃. There are many ways to exercise in cold water bath, such as washing your face, washing your feet, rubbing your body, showering and soaking in cold water. No matter what kind of exercise, don't feel particularly reluctant before exercise, but feel warm and comfortable after exercise. When exercising, you can gradually transition from local to whole body.
Wash your face in cold water: first rub your face and skin hot, then rub your face, ears and neck with a towel dipped in cold water until your skin turns red.
Cold water rubbing: This is an exercise method of bathing and massaging with cold water. When you brush your body, you can exercise from face, neck, upper limbs, back, chest and abdomen to lower limbs in turn. Wipe your skin red when you brush your body, and then dry it with a towel.
Cold shower: You can use a shower head or a bowl spoon to pour cold water on your body, massage your body vigorously at the same time, and wipe your body with a dry towel.
Cold water bath: this is the strongest reaction in cold water, that is, immersing the body in cold water. When exercising, we should strictly adjust the water temperature and master the time according to our personal endurance.
(2) cold water bath exercise time, cold water bath exercise should start in summer and persist all year round. The starting time of exercise is 1 ~ 2 minutes each time, and it can be gradually increased to 10 ~ 15 minutes later. The temperature of water depends on personal tolerance, generally starting with warm water.
3. Take a cold bath and pay attention to:
L) Don't suddenly take a cold bath in cold weather when you are not used to it.
2) When taking a cold shower, it is not appropriate to suddenly soak the whole body in cold water, but to "step by step" so that the body has a gradual adaptation process.
3) You can do some warm-up exercises before taking a cold shower, but strenuous exercise is forbidden.
4) The duration of cold water bath varies with individual constitution and cold and warm weather. Generally speaking, the colder the weather, the shorter the time, so as not to make the whole body muscles tremble (chill). Goose bumps on the skin are not a taboo signal for cold showers.
5) During cold water bath exercise, we should pay attention to the changes of self-feeling and weight. In case of physical discomfort, weight loss, insomnia, loss of appetite, etc., the cold water bath should be suspended.
The following people can't take a cold bath: l) Hypertensive people: When the skin comes into contact with cold water, the blood vessels contract sharply, and a large amount of blood flows back to the internal organs, making the already high blood pressure higher. In severe cases, it can cause cerebrovascular rupture, bleeding, stroke, coma and even death. People with mild hypertension can take a cold bath, but they can only adapt slowly. 2) People with neuralgia such as sciatica: Such people should not take a cold bath. Because after the nerves catch cold, the pain will be more intense. People with arthritis and joint pain should not take cold showers either. 3) Patients with coronary heart disease, acute hepatitis and active rheumatism should not take a cold bath. 4) People who are allergic to cold, such as patients with cold urticaria and itching in winter, should not take a cold bath during the onset. If you want to exercise your skin when you don't have an attack, it is feasible to gradually cool down, that is, take a hot bath at first, gradually change to a warm bath, and then gradually reduce the water temperature until the water temperature is quite low but you don't get sick. 5) Fever, drunkenness, physical weakness and women's menstrual period should not take a cold bath. In addition, it is not advisable to take a cold bath before meals, when you are hungry and just after meals.