Nhungamiro Yekushandisa Kwakafanira kweCold Tub Baths muKudzoreredza
Cold tabhu yekugezera, yakakurumbira nzira ye cryotherapy, inopa akawanda mabhenefiti ekupora, asi kushanda kwawo kunoenderana nekushandiswa kwakakodzera.Heano mazano akakosha ekuona kuti vanhu vanowedzera zvakanakira ivo vachideredza njodzi dzinogona kuitika.
1. Tembiricha:
- Vavarira tembiricha yemvura iri pakati pe5 kusvika 15 madhigirii Celsius (41 kusvika 59 degrees Fahrenheit).Rudzi urwu runotonhora zvakakwana kupesvedzera mhinduro dzinodiwa dzemuviri pasina kukonzera kusagadzikana kana kukuvadza.
-Shandisa thermometer yakavimbika kuti utarise tembiricha yemvura nenzira kwayo, kunyanya kana uchibata nekugezera echando.
2. Nguva:
- Iyo yakakurudzirwa kunyudzwa nguva inowanzova pakati pegumi kusvika maminitsi makumi maviri.Kuratidzwa kwenguva refu kunogona kukonzera kudzikira kwekudzoka uye zvinogona kukonzera mhedzisiro yakaipa.
- Tanga nenguva pfupi yezvikamu zvekutanga, zvishoma nezvishoma uchiwedzera sezvo muviri wako unojairana nekurapa kwemvura inotonhora.
3. Kuwanda:
- Kuwanda kwekutonhora kwebhavhu yekugezera kunoenderana nezvido zvemunhu uye kusimba kwekuita kwemuviri.Vamhanyi vanoita kurovedza kwakasimba vanogona kubatsirwa nezvikamu zvezuva nezuva, nepo vamwe vangawana kaviri kana katatu pasvondo zvakakwana.
- Teerera kune muviri wako.Kana iwe ukasangana nekusagadzikana kwenguva refu kana maitiro asina kunaka, gadzirisa frequency zvinoenderana.
4. Nguva Yepashure-Kurovedza:
- Batanidza inotonhora yekugezera yebhavhu mumuitiro wako wekupora nguva pfupi mushure mekuita basa rakasimba remuviri.Izvi zvinobatsira mukuderedza kurwadza kwemhasuru, kuzvimba, uye kusimudzira kupora nekukurumidza.
- Dzivisa kunyudzwa kwemvura inotonhora nekukurumidza usati waita maekisesaizi, sezvo inogona kuderedza kwekanguva simba remhasuru uye kutsungirira.
5. Hydration:
- Gara wakazara-hydrated pamberi, panguva, uye mushure mekutonhora kwebhavhu yekugezera.Hydration kwakakosha pakutsigira thermoregulatory nzira dzemuviri uye kudzivirira kupera mvura mumuviri.
6. Kupinda uye Kubuda Zvishoma nezvishoma:
- Kusununguka kupinda nekubuda mumvura inotonhora zvishoma nezvishoma.Kunyudzwa kamwe kamwe kunogona kukonzera kuvhunduka kumuviri.Funga nezve nzira yekupinda zvishoma nezvishoma, kutanga netsoka dzako uye zvishoma nezvishoma ichinyudza muviri wako wese.
7. Mafungiro ehutano:
- Vanhu vane hutano hwakagara huripo, senge nyaya dzemoyo, vanofanirwa kubvunzana nenyanzvi yezvehutano vasati vapinza yekugezera yetabhu inotonhora mumaitiro avo.
- Vakadzi vane pamuviri uye avo vane mamiriro akaita sechirwere chaRaynaud vanofanira kungwarira uye kutsvaga mazano emunhu.
8. Kuongorora:
- Chenjerera kumhinduro yemuviri wako.Kana iwe uchinzwa chiveve chinoramba chiripo, kurira, kana kusagadzikana kusingawanzo, buda mumvura inotonhora nekukurumidza.
Kushandiswa kwakakodzera kwemabhati anotonhora ekugezera kwakakosha pakukohwa zvakanakira iyi nzira yekudzoreredza.Nekuomerera kune iyi nhungamiro maererano netembiricha, nguva, frequency, uye maitiro ese, vanhu vanogona kubatanidza inotonhora yekugezera yebhavhu zvine mutsindo mumaitiro avo, vachisimudzira kupora uye kugara zvakanaka.Kana iwe uchifarira kutonhora kwebhavhu rekugezera, ndapota taura nesu kuti tibvunze nezveFSPA inotonhora matabhu.
