{"id":412839,"date":"2023-01-13T13:41:18","date_gmt":"2023-01-13T12:41:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=412839"},"modified":"2023-01-13T13:41:53","modified_gmt":"2023-01-13T12:41:53","slug":"cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/","title":{"rendered":"Cum se practic\u0103 terapia cu expunere la frig? 10 sfaturi pentru \u00eencep\u0103tori \u0219i avansa\u021bi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#De_ce_sa_practicati_terapia_cu_expunere_la_frig\" title=\"De ce s\u0103 practica\u021bi terapia cu expunere la frig?\">De ce s\u0103 practica\u021bi terapia cu expunere la frig?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#10_metode_de_expunere_la_frig\" title=\"10 metode de expunere la frig\">10 metode de expunere la frig<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#1_Mediul_inconjurator\" title=\"1. Mediul \u00eenconjur\u0103tor\">1. Mediul \u00eenconjur\u0103tor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#2_Aer_rece\" title=\"2. Aer rece\">2. Aer rece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#3_Alternarea_intre_cald_si_rece\" title=\"3. Alternarea \u00eentre cald \u0219i rece\">3. Alternarea \u00eentre cald \u0219i rece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#4_Dus_rece\" title=\"4. Du\u0219 rece\">4. Du\u0219 rece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#5_Baie_rece\" title=\"5. Baie rece\">5. Baie rece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#6_Un_rezervor_sau_un_butoi\" title=\"6. Un rezervor sau un butoi\">6. Un rezervor sau un butoi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#7_Mersul_descult_in_zapada\" title=\"7. Mersul descul\u021b \u00een z\u0103pad\u0103\">7. Mersul descul\u021b \u00een z\u0103pad\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#8_Lac_iaz_sau_rau\" title=\"8. Lac, iaz sau r\u00e2u\">8. Lac, iaz sau r\u00e2u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#9_Inot_iarna_in_aer_liber\" title=\"9. \u00cenot iarna \u00een aer liber\">9. \u00cenot iarna \u00een aer liber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#10_Criocamera\" title=\"10. Criocamera\">10. Criocamera<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-practica-terapia-cu-expunere-la-frig-10-sfaturi-pentru-incepatori-si-avansati\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Toamna \u0219i iarna apar\u021bin pasiona\u021bilor de expunere la frig. Dup\u0103 o var\u0103 cald\u0103, ace\u0219tia abia a\u0219teapt\u0103 s\u0103 se r\u0103coreasc\u0103 \u00eentr-un r\u00e2u sau lac rece. Probabil c\u0103 a\u021bi observat c\u0103 num\u0103rul de astfel de <em>oameni nebuni<\/em> cre\u0219te de la an la an, dup\u0103 cum reiese din pozele de pe re\u021belele de socializare unde prietenii vo\u0219tri se relaxeaz\u0103 ferici\u021bi \u00eentr-un lac rece \u00eenconjura\u021bi de z\u0103pad\u0103 \u0219i ghea\u021b\u0103. <strong>Poate \u0219i voi v-a\u021bi g\u00e2ndit s\u0103 \u00eencepe\u021bi terapia cu expunere la frig <\/strong>pentru a beneficia de toate beneficiile pe care le aduce. Dar probabil \u00eenc\u0103 nu ave\u021bi suficient curaj pentru a intra \u00eentr-o ap\u0103 rece \u00een aer liber. \u00cen acest caz, cu siguran\u021b\u0103 ve\u021bi aprecia aceste sugestii pentru \u00eencep\u0103tori de alte moduri, mai pu\u021bin intense de a practica terapia cu expunere la frig. Totu\u0219i, chiar \u0219i iubitorii de frig experimenta\u021bi pot descoperi \u00eentotdeauna metode noi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sa_practicati_terapia_cu_expunere_la_frig\"><\/span>De ce s\u0103 practica\u021bi terapia cu expunere la frig?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi putea \u00eentreba <b>de ce ar trebui s\u0103 renun\u021ba\u021bi voluntar la una dintre cele mai mari inven\u021bii ale omului \u0219i anume c\u0103ldura, chiar \u0219i pentru scurt timp, pentru a experimenta realitatea rece a str\u0103mo\u0219ilor no\u0219tri? <\/b>Chiar \u0219i la nivel superficial, tot pute\u021bi \u00eent\u00e2lni vreme rece, fie iarna la munte, fie \u00een timpul unei plimb\u0103ri iarna prin ora\u0219. Nu dori\u021bi s\u0103 v\u0103 \u00eemboln\u0103vi\u021bi imediat ce ie\u0219i\u021bi afar\u0103 \u0219i s\u0103 petrece\u021bi restul iernii cu o r\u0103ceal\u0103, deoarece organismul nu a fost suficient de rezistent la frig.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Expunerea la frig este un instrument care v\u0103 ajut\u0103 s\u0103 v\u0103 adapta\u021bi la frig mai eficient \u0219i s\u0103-l tolera\u021bi mai bine. Principiul se bazeaz\u0103 pe <strong>expunerea la frig orientat\u0103, \u00een timp regulat, controlat\u0103 \u0219i pe termen scurt, <\/strong>care ac\u021bioneaz\u0103 \u00een organism ca un stresor. Exist\u0103 o reac\u021bie la acesta sub form\u0103 de diferite mecanisme care duc la o reducere a pierderii de c\u0103ldur\u0103 \u0219i la producerea acesteia. Astfel, organismul va \u00eenv\u0103\u021ba s\u0103 foloseasc\u0103 mai eficient aceste mecanisme native, gra\u021bie c\u0103rora nu ve\u021bi suferi un \u0219oc din cauza sc\u0103derii temperaturii. Pe l\u00e2ng\u0103 rezisten\u021ba mai mare la frig, recompensa voastr\u0103 va fi \u0219i o serie de alte beneficii pentru s\u0103n\u0103tate.<span style=\"color: #ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt beneficiile principale ale terapiei cu expunere la frig?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Imunitate mai puternic\u0103<\/li><li>Vigilen\u021b\u0103, concentrare \u0219i productivitate sporite<\/li><li>Reducere a oboselii<\/li><li>Accelerarea metabolismului<\/li><li>Dispozi\u021bie mai bun\u0103<\/li><li>\u00cembun\u0103t\u0103\u021bire a s\u0103n\u0103t\u0103\u021bii psihice<\/li><li>Rezisten\u021b\u0103 mai mare la stres<\/li><li>Ameliorare a durerii<\/li><li>Recuperare mai rapid\u0103 dup\u0103 antrenament&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fiecare poate g\u0103si propriul motiv pentru a deschide por\u021bile lumii terapiei cu expunere la frig. Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre efectele sale, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><b>Cum s\u0103 ob\u021bine\u021bi o imunitate mai puternic\u0103 datorit\u0103 terapiei cu ap\u0103 rece?<\/b><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1124x750.jpg\" alt=\"Care sunt avantajele terapiei cu expunere la frig?\" class=\"wp-image-407719\" width=\"843\" height=\"563\" title=\"Care sunt avantajele terapiei cu expunere la frig?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_metode_de_expunere_la_frig\"><\/span>10 metode de expunere la frig<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru \u00eenceput, <strong>nu trebuie s\u0103 s\u0103ri\u021bi imediat \u00eentr-un lac \u00eenghe\u021bat,<\/strong> s\u0103 alerga\u021bi pe jum\u0103tate dezbr\u0103ca\u021bi prin mun\u021bii \u00eenz\u0103pezi\u021bi, s\u0103 \u00eenota\u021bi sub ghea\u021b\u0103 sau s\u0103 face\u021bi baie \u00eentr-o cad\u0103 plin\u0103 cu ghea\u021b\u0103 precum <strong>Iceman <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/wim-hof-omul-de-gheata-care-ii-invata-pe-oameni-sa-fie-mai-sanatosi-si-rezistenti-din-punct-de-vedere-psihic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Wim Hof<\/strong><\/a><strong>.&nbsp;<\/strong>V\u0103 pute\u021bi expune la frig prin metode mai pu\u021bin drastice \u0219i totu\u0219i s\u0103 ob\u021bine\u021bi beneficiile dorite. \u00cen unele cazuri nici nu trebuie s\u0103 p\u0103r\u0103si\u021bi confortul propriei case.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Una dintre regulile expunerii la frig este s\u0103 \u00eencepe\u021bi treptat. \u00centotdeauna este o idee bun\u0103 s\u0103 <strong>\u00eencepe\u021bi cu metode mai pu\u021bin intense, s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 lucra\u021bi cu frigul<\/strong> \u0219i, \u00een cele din urm\u0103, s\u0103 ajunge\u021bi la acea cad\u0103 cu ghea\u021b\u0103. La \u00eenceput, este mai bine s\u0103 alege\u021bi doar o metod\u0103, iar c\u00e2nd v\u0103 obi\u0219nui\u021bi cu ea pute\u021bi ad\u0103uga ceva nou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Mediul_inconjurator\"><\/span>1. Mediul \u00eenconjur\u0103tor <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tot ce trebuie s\u0103 face\u021bi este s\u0103 reduce\u021bi pu\u021bin c\u0103ldura, s\u0103 da\u021bi jos puloverul de Cr\u0103ciun de la bunica \u0219i, dintr-o dat\u0103, organismul \u00eencepe s\u0103 se adapteze la temperatura mai sc\u0103zut\u0103. <strong>Astfel, v\u0103 expune\u021bi deliberat la disconfort termic. \u00cen cele din urm\u0103, gra\u021bie mecanismelor de adaptare, acest lucru se va transforma \u00een confort. <\/strong>Dup\u0103 o vreme, ve\u021bi descoperi c\u0103 nu trebuie s\u0103 \u00eenc\u0103lzi\u021bi casa la 25 \u00b0C, ci chiar \u0219i <strong>20 \u00b0C se poate tolera pe deplin. <\/strong>\u0218i \u00een plus ve\u021bi economisi mul\u021bi bani pe c\u0103ldur\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu for\u021ba\u021bi limitele prea mult. Casa voastr\u0103 este locul \u00een care petrece\u021bi cel mai mult timp \u0219i unde ar trebui s\u0103 v\u0103 sim\u021bi\u021bi cel mai confortabil, nu s\u0103 tremura\u021bi tot timpul. Conform <a class=\"ek-link\" href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">OMS<\/a>, temperatura dintr-o gospod\u0103rie \u00een care tr\u0103iesc adul\u021bi s\u0103n\u0103to\u0219i <strong>nu ar trebui s\u0103 scad\u0103 sub 18 \u00b0C.<\/strong> \u00cen cazul copiilor \u0219i v\u00e2rstnicilor, limita este de 20 \u00b0C. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen <strong>dormitor<\/strong>, temperatura poate fi chiar mai mic\u0103. De obicei se recomand\u0103 s\u0103 dormi\u021bi \u00eentr-o camer\u0103 bine aerisit\u0103 cu o temperatur\u0103 de <strong>15-18 \u00b0C.&nbsp;<\/strong>Seara, temperatura corpului scade \u00een mod natural. Prin reducerea temperaturii ambientale, oferi\u021bi organismului semnalul c\u0103 este momentul s\u0103 dormi\u021bi. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg\" alt=\"Cum se practic\u0103 terapia cu expunere la frig?\" class=\"wp-image-407737\" title=\"Cum se practic\u0103 terapia cu expunere la frig?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Aer_rece\"><\/span>2. Aer rece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toamna \u0219i iarna, tot ce trebuie s\u0103 face\u021bi pentru a ob\u021bine aer rece este s\u0103 ie\u0219i\u021bi afar\u0103. Deci de ce s\u0103 nu folosi\u021bi acest lucru \u00een avantajul vostru? Din nou, lua\u021bi-o u\u0219or. Eu, de exemplu, \u00eemi \u00eencep dimine\u021bile tot anul prin deschiderea geamurilor, aerisirea corect\u0103 \u0219i ie\u0219irea \u00een balcon pentru scurt timp. Aerul rece m\u0103 treze\u0219te pl\u0103cut \u0219i d\u0103 semnalul c\u0103 este momentul s\u0103 \u00eencep o nou\u0103 zi. De asemenea, <strong>este o metod\u0103 mai pu\u021bin dur\u0103 dec\u00e2t s\u0103 s\u0103ri\u021bi din patul cald \u00een du\u0219ul rece. <\/strong>O alt\u0103 op\u021biune de a v\u0103 obi\u0219nui cu mediul mai rece este s\u0103 \u00eencepe\u021bi s\u0103 duce\u021bi gunoiul purt\u00e2nd doar un tricou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i c\u00e2nd ie\u0219i\u021bi pentru o plimbare lung\u0103, v\u0103 pute\u021bi \u00eembr\u0103ca mai sub\u021bire<strong>. <\/strong>Chiar \u0219i iarna. nu este necesar s\u0103 v\u0103 \u00eenf\u0103\u0219ura\u021bi \u00een cinci straturi de haine. \u021aine\u021bi cont c\u0103 v\u0103 va fi pu\u021bin frig atunci c\u00e2nd ie\u0219i\u021bi afar\u0103. Dar dup\u0103 c\u00e2teva minute de mers, corpul se va \u00eenc\u0103lzi ajung\u00e2nd la o temperatur\u0103 pl\u0103cut\u0103, datorit\u0103 mi\u0219c\u0103rii. <strong>Data urm\u0103toare, \u00eencerca\u021bi s\u0103 l\u0103sa\u021bi un strat de haine acas\u0103 sau \u00eenlocui\u021bi puloverul gros cu o bluz\u0103 u\u0219oar\u0103. <\/strong>Ve\u021bi fi surprin\u0219i s\u0103 descoperi\u021bi c\u0103 v\u0103 este destul de cald \u0219i v\u0103 sim\u021bi\u021bi mai confortabil dec\u00e2t atunci c\u00e2nd sunte\u021bi \u00eembr\u0103ca\u021bi cu mai multe straturi dec\u00e2t o varz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 v\u0103 \u00eembr\u0103ca\u021bi pentru o drume\u021bie iarn\u0103?<\/h3>\n\n\n\n<p>Acela\u0219i principiu se aplic\u0103 \u0219i atunci c\u00e2nd ie\u0219i\u021bi la o plimbare lung\u0103 sau o drume\u021bie iarna. V\u0103 ve\u021bi \u00eenc\u0103lzi \u00een timp ce merge\u021bi \u0219i nu exist\u0103 nimic mai r\u0103u dec\u00e2t s\u0103 transpira\u021bi \u00een primele 30 minute. Transpira\u021bia rece v\u0103 va men\u021bine rece, cresc\u00e2nd riscul de hipotermie. Acest risc cre\u0219te \u0219i atunci c\u00e2nd sunte\u021bi \u00eembr\u0103ca\u021bi incorect, cum ar fi s\u0103 purta\u021bi un tricou de bumbac \u00een locul unuia func\u021bional.<\/p>\n\n\n\n<p>       <\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u00cencerca\u021bi trei straturi de \u00eembr\u0103c\u0103minte, cum ar fi:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.ro\/bluza-functionala-pentru-barbati-infinity-iii-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bluz\u0103 func\u021bional\u0103<\/a> (absoarbe transpira\u021bia \u0219i men\u021bine corpul uscat)<\/li><li><a href=\"https:\/\/gymbeam.ro\/top-sport-ultimate-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strat de izolare la mijloc<\/a> (protejeaz\u0103 corpul \u00eempotriva frigului)<\/li><li>softshell sau alt\u0103 jachet\u0103 c\u0103lduroas\u0103, ideal impermeabil\u0103 (func\u021bioneaz\u0103 ca scut \u00eempotriva v\u00e2ntului \u0219i ploii)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca parte din terapia cu expunere la frig, pute\u021bi \u00eendep\u0103rta unul dintre straturi pentru o anumit\u0103 parte a drume\u021bie \u0219i \u00eel pute\u021bi pune \u00een rucsac. Dar doar at\u00e2t c\u00e2t v\u0103 sim\u021bi\u021bi confortabil \u0219i \u00eenainte de a \u00eencepe s\u0103 tremura\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil deja a\u021bi auzit de Iceman Wim Hof, care a devenit celebru datorit\u0103 faptului c\u0103 mergea pe munte \u00een pantaloni scur\u021bi. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre metodele sale de expunere la frig, citi\u021bi articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/metoda-wim-hof-promite-imunitate-mai-puternica-un-somn-mai-odihnitor-si-mai-multa-energie-cum-sa-incepeti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Metoda Wim Hof promite o imunitate mai puternic\u0103, un somn mai odihnitor \u0219i mai mult\u0103 energie. Cum s\u0103 \u00eencepe\u021bi?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1124x749.jpg\" alt=\"Cum se practic\u0103 terapia cu expunere la frig iarna?\" class=\"wp-image-407754\" width=\"843\" height=\"562\" title=\"Cum se practic\u0103 terapia cu expunere la frig iarna?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Alternarea_intre_cald_si_rece\"><\/span>3. Alternarea \u00eentre cald \u0219i rece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Du\u0219ul sau baia cu ap\u0103 rece apoi cald\u0103 este popular, \u00een special, printre sportivii care folosesc aceast\u0103 tehnic\u0103 de contrast pentru a ajuta regenerarea. Este potrivit\u0103 \u0219i pentru cei care \u00eenc\u0103 nu se simt confortabil s\u0103 sar\u0103 \u00eentr-un lac \u00eenghe\u021bat sau s\u0103 practice metode mai avansate de expunere la frig.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Procedura este simpl\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00cencepe\u021bi s\u0103 face\u021bi du\u0219 cu ap\u0103 cald\u0103 timp de<\/strong> 1-3 minute.<\/li><li><strong>Apoi muta\u021bi robinetul pe ap\u0103 rece \u0219i rezista\u021bi timp de<\/strong> 30-60 secunde.<\/li><li><strong>Repeta\u021bi acest proces de cel pu\u021bin 5 ori.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un mod \u0219i mai pl\u0103cut de a alterna \u00eentre cald \u0219i rece este o saun\u0103. Pute\u021bi citi despre avantajele \u0219i regulile sale \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/sauna-si-sanatatea-abordarea-corecta-beneficiile-si-efectele-asupra-organismului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Sauna \u0219i s\u0103n\u0103tatea: abordarea corect\u0103, beneficiile \u0219i efectele asupra organismului.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Dus_rece\"><\/span>4. Du\u0219 rece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru unii, ideea unui du\u0219 rece diminea\u021ba poate fi exact opusul unui \u00eenceput relaxant al unei zile. Totu\u0219i, dac\u0103 \u00eencepe\u021bi u\u0219or, ve\u021bi vedea c\u0103 disconfortul temporar v\u0103 va aduce mult mai mult dec\u00e2t v\u0103 a\u0219tepta\u021bi. Ve\u021bi ie\u0219i din du\u0219 sim\u021bind c\u0103 tot ce a fost mai r\u0103u a r\u0103mas \u00een urm\u0103 \u0219i nimic nu v\u0103 va da peste cap restul zilei. Iar <strong>acel sentiment de g\u00e2ndire limpede, \u00eencurajare \u0219i bun\u0103 dispozi\u021bie cu siguran\u021b\u0103 merit\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi <strong>\u00eencepe cu ap\u0103 c\u0103ldu\u021b\u0103 \u0219i reduce temperatura treptat<\/strong> p\u00e2n\u0103 \u00een punctul \u00een care mai degrab\u0103 a\u021bi ie\u0219i de acolo, dar \u00een acela\u0219i timp sim\u021bi\u021bi c\u0103 mai pute\u021bi rezista pu\u021bin. Pentru unii, poate fi mai u\u0219or s\u0103 lase apa s\u0103 curg\u0103 mai \u00eent\u00e2i pe picioare, bra\u021be \u0219i apoi s\u0103 continue spre torace \u0219i cap. De asemenea, nu uita\u021bi s\u0103 respira\u021bi ad\u00e2nc, lucru care va distrage aten\u021bia de la realitatea rece \u0219i, treptat, ve\u021bi putea s\u0103 v\u0103 relaxa\u021bi mai mult. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rezista\u021bi cel pu\u021bin 10 secunde \u0219i treptat \u00eencerca\u021bi s\u0103 ajunge\u021bi la c\u00e2teva minute. <\/strong>Dup\u0103 ce ie\u0219i\u021bi din du\u0219, \u0219terge\u021bi-v\u0103 repede \u0219i \u00eenf\u0103\u0219ura\u021bi-v\u0103 \u00eentr-un halat de baie sau \u00eembr\u0103ca\u021bi-v\u0103 c\u0103lduros. Avantajul unui du\u0219 rece este c\u0103 v\u0103 pute\u021bi bucura de el tot anul, \u00een special \u00een zilele calde de var\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1124x749.jpg\" alt=\"Cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi du\u0219uri reci?\" class=\"wp-image-407778\" width=\"843\" height=\"562\" title=\"Cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi du\u0219uri reci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Baie_rece\"><\/span>5. Baie rece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iubitorii de frig mai experimenta\u021bi pot \u00eencerca o baie \u00een ap\u0103 rece <strong>(10-15 \u00b0C).&nbsp;<\/strong>Ar putea s\u0103 nu fie la fel de atr\u0103g\u0103toare ca o baie fierbinte cu spum\u0103, dar ca <strong>rezultat, o baie rece v\u0103 poate aduce mult mai multe beneficii pe termen lung. <\/strong>Cei mai curajo\u0219i pot \u00eencerca s\u0103 toarne \u0219i ni\u0219te ghea\u021b\u0103 \u00een ap\u0103. Este disponibil\u0103 imediat \u00een aproape orice supermarket. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen compara\u021bie cu un du\u0219 rece, <strong>o baie rece este mult mai intens\u0103<\/strong>. Asta este deoarece frigul afecteaz\u0103 tot corpul \u00een acela\u0219i timp. De aceea, aceast\u0103 metod\u0103 se recomand\u0103 numai celor care pot rezista cel pu\u021bin c\u00e2teva minute sub un du\u0219 rece . De asemenea, probabil nu merit\u0103 s\u0103 umple\u021bi toat\u0103 cada dac\u0103 ve\u021bi sta \u00een ea doar c\u00e2teva secunde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a v\u0103 scufunda \u00eentr-o baie cu ghea\u021b\u0103, \u00eencerca\u021bi <strong>s\u0103 v\u0103 relaxa\u021bi respir\u00e2nd ad\u00e2nc. <\/strong>Ca \u0219i \u00een cazul du\u0219ului rece, primele c\u00e2teva secunde sunt cele mai rele. Va ajuta dac\u0103 ve\u021bi continua s\u0103 respira\u021bi ad\u00e2nc, dar calm. Dup\u0103 o vreme, ar trebi s\u0103 v\u0103 sim\u021bi\u021bi mai confortabil. Totu\u0219i, cre\u0219te\u021bi treptat timpul petrecut \u00een ap\u0103 rece \u0219i nu uita\u021bi c\u0103 <strong>15 minute este maximul recomandat cel mai des. <\/strong>De asemenea, pute\u021bi \u00eencerca s\u0103 <strong>alterna\u021bi intervale de un minut \u00een ap\u0103 rece cu intervale de un minut de odihn\u0103 \u00een afara apei<\/strong> \u0219i s\u0103 v\u0103 \u00eendrepta\u021bi c\u0103tre cele 15 minute men\u021bionate anterior. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Un_rezervor_sau_un_butoi\"><\/span>6. Un rezervor sau un butoi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 sunte\u021bi unul dintre noroco\u0219ii cu gr\u0103din\u0103 sau o teras\u0103 mare, pute\u021bi lua un rezervor cu ghea\u021b\u0103 sau un butoi. Dar, chiar \u0219i un <strong>butoi obi\u0219nuit de gr\u0103din\u0103 plin cu ap\u0103 va fi suficient. Se va r\u0103ci pe m\u0103sur\u0103 ce temperatura exterioar\u0103 scade. <\/strong>De asemenea, pute\u021bi cump\u0103ra butoaie exterioare pentru r\u0103cire mai sofisticate \u0219i mai rafinate, care sunt disponibile \u00een magazinele de specialitate cu ajutoare pentru terapia cu expunere la frig.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este bine s\u0103 \u00eencepe\u021bi cu aceast\u0103 metod\u0103 <strong>la \u00eenceputul toamnei<\/strong> \u0219i, treptat, s\u0103 v\u0103 adapta\u021bi la apa din ce \u00een ce mai rece. Dar iarna, c\u00e2nd temperatura scade sub limita \u00eenghe\u021bului, trebuie s\u0103 lua\u021bi \u00een considerare faptul c\u0103 \u00een loc de apa, \u00een butoi ve\u021bi g\u0103si o bucat\u0103 inutil\u0103 de ghea\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i \u00eencazul acestei tehnici, ar trebui <b>s\u0103 cre\u0219te\u021bi treptat timpul petrecut \u00een ap\u0103<\/b> \u0219i, dup\u0103 ce p\u0103r\u0103si\u021bi rezervorul sau butoiul de ghea\u021b\u0103, ar trebui s\u0103 v\u0103 usca\u021bi imediat, s\u0103 v\u0103 \u00eembr\u0103ca\u021bi cu ceva c\u0103lduros \u0219i s\u0103 be\u021bi ceva cald, cum ar fi ceaiul.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg\" alt=\"Cum se practic\u0103 terapia cu expunere la frig \u00eentr-un butoi rece?\" class=\"wp-image-407797\" width=\"843\" height=\"561\" title=\"Cum se practic\u0103 terapia cu expunere la frig \u00eentr-un butoi rece?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Mersul_descult_in_zapada\"><\/span>7. Mersul descul\u021b \u00een z\u0103pad\u0103 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar \u0219i o plimbare inofensiv\u0103 descul\u021bi prin z\u0103pad\u0103 poate fi o adev\u0103rat\u0103 provocare. Acesta este <strong>un alt mod de a v\u0103 \u00eemprieteni cu frigul \u0219i a \u00eenv\u0103\u021ba s\u0103-l gestiona\u021bi mai bine. <\/strong>Deci, dac\u0103 ave\u021bi acces la o gr\u0103din\u0103 cu z\u0103pad\u0103, \u00eencerca\u021bi. Dar re\u021bine\u021bi c\u0103 nu vre\u021bi s\u0103 alerga\u021bi iresponsabil prin z\u0103pad\u0103 cu viteza luminii pentru a sc\u0103pa repede. \u00cen schimb, concentra\u021bi-v\u0103 asupra respira\u021biei \u0219i p\u0103\u0219i\u021bi u\u0219or. \u00cencerca\u021bi s\u0103 sta\u021bi \u00een z\u0103pad\u0103 timp de cel pu\u021bin 30 secunde spre c\u00e2teva minute. Apoi, pune\u021bi-v\u0103 repede ni\u0219te \u0219osete c\u0103lduroase \u0219i bucura\u021bi-v\u0103 de senza\u021bia cald\u0103 pl\u0103cut\u0103 care se r\u0103sp\u00e2nde\u0219te din picioare \u00een tot corpul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Lac_iaz_sau_rau\"><\/span>8. Lac, iaz sau r\u00e2u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De obicei, dependen\u021bii de frig experimenta\u021bi abia a\u0219teapt\u0103 s\u0103 se relaxeze iarna \u00eentr-un r\u00e2u, lac sau iaz \u00eenghe\u021bat. <strong>Scufundarea \u00een ap\u0103 rece \u00een aer liber necesit\u0103 mult curaj \u0219i ceva experien\u021b\u0103<\/strong>. De aceea, este o idee bun\u0103 ca mai \u00eent\u00e2i s\u0103 practica\u021bi du\u0219urile reci o perioad\u0103 de timp, pentru a nu fi un \u0219oc a\u0219a mare pentru voi. Un alt mod este s\u0103 \u00eencepe\u021bi s\u0103 \u00eenota\u021bi \u00eentr-un lac la \u00eenceputul toamnei \u0219i s\u0103 cre\u0219te\u021bi rezisten\u021b\u0103 odat\u0103 cu sc\u0103derea natural\u0103 a temperaturii. C\u00e2nd face\u021bi acest lucru \u00een aer liber, s\u0103 ave\u021bi \u00eentotdeauna un partener sau sa face\u021bi parte <strong>dintr-un grup mai mare. <\/strong>Nu doar va fi mai amuzant, ci \u0219i <strong>mai sigur.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi ob\u021bine o experien\u021b\u0103 cu adev\u0103rat intens\u0103 \u0219i neobi\u0219nuit\u0103 dac\u0103 \u00eenota\u021bi \u00eentr-un lac de munte. Frumuse\u021bea naturii \u0219i apa foarte limpede, practic, v\u0103 roag\u0103 s\u0103 intra\u021bi \u00een ea. Deci, dac\u0103 v\u0103 sim\u021bi\u021bi preg\u0103ti\u021bi, nu mai ave\u021bi ce s\u0103 a\u0219tepta\u021bi. <strong>Dar ave\u021bi grij\u0103 s\u0103 nu v\u0103 cople\u0219easc\u0103 toat\u0103 adrenalina <\/strong>\u0219i g\u00e2ndi\u021bi-v\u0103 la siguran\u021b\u0103. Sta\u021bi \u00een ap\u0103 cel mult c\u00e2teva minute \u0219i usca\u021bi-v\u0103 imediat, \u00eembr\u0103ca\u021bi haine uscate \u0219i be\u021bi ni\u0219te ceai cald. Pentru ca experien\u021ba s\u0103 fie \u0219i mai interesant\u0103, pute\u021bi cump\u0103ra ni\u0219te ajutoare precum p\u0103l\u0103rii, m\u0103nu\u0219i sau \u0219osete din neopren sau pute\u021bi m\u0103sura temperatura apei cu un termometru.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg\" alt=\"Cum se practic\u0103 terapia cu expunere la frig \u00eentr-un lac sau r\u00e2u?\" class=\"wp-image-407814\" width=\"843\" height=\"562\" title=\"Cum se practic\u0103 terapia cu expunere la frig \u00eentr-un lac sau r\u00e2u?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Inot_iarna_in_aer_liber\"><\/span>9. \u00cenot iarna \u00een aer liber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 scufundarea \u00eentr-un lac montan a reprezentat absolvirea expunerii la frig, \u00eenotul \u00een ap\u0103 \u00eenghe\u021bat\u0103 poate fi comparat cu un examen de admitere la facultate. <strong>Numai cei mai experimenta\u021bi pasiona\u021bi de frig pot reu\u0219i s\u0103 \u00eenoate \u00eentr-un lac, iaz sau piscin\u0103 exterioar\u0103 iarna. <\/strong>Chiar dac\u0103, \u00een cele din urm\u0103, v\u0103 ve\u021bi \u00eenc\u0103lzi \u00een timp ce \u00eenota\u021bi, per total ve\u021bi petrece mai mult timp \u00een ap\u0103 dec\u00e2t dac\u0103 a\u021bi intrat, a\u021bi stat nemi\u0219cat \u0219i a\u021bi ie\u0219it. Chiar \u0219i aceast\u0103 metod\u0103, popular\u0103 \u00een special \u00een \u021b\u0103rile nordice, are beneficii similare celor asociate altor metode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, este \u0219i o activitate sportiv\u0103 \u00een timpul c\u0103reia pute\u021bi arde o cantitate bun\u0103 de calorii. Pe de alt\u0103 parte, are o serie de riscuri, cum ar fi o r\u0103ceal\u0103 sau crampe musculare. Prin urmare, \u00eenotul \u00een ap\u0103 rece (sub 15 \u00b0C) ar trebui&nbsp;<strong>practicat numai de \u00eenot\u0103torii care au o vast\u0103 experien\u021b\u0103 cu expunerea la frig<\/strong><strong>&nbsp;<\/strong>\u0219i \u00eenotul iarna. Am putea spune c\u0103 aceast\u0103 metod\u0103 se adreseaz\u0103 numai &#8221;profesioni\u0219tilor&#8221;. De asemenea, este important de men\u021bionat c\u0103 <strong>niciodat\u0103 nu ar trebui s\u0103 \u00eenota\u021bi singuri. <\/strong>Costumele de baie din neopren sunt o op\u021biune bun\u0103 pentru \u00eenotul \u00een ap\u0103 rece. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i \u00eenotul \u00een piscine interioare are o serie de beneficii, despre care pute\u021bi citi \u00een articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/8-beneficii-ale-inotului-care-o-sa-va-faca-sa-mergeti-la-piscina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>8 beneficii ale \u00eenotului care o s\u0103 v\u0103 fac\u0103 s\u0103 merge\u021bi la piscin\u0103.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1124x749.jpg\" alt=\"\u00cenotul iarna \u00een aer liber\" class=\"wp-image-407830\" width=\"843\" height=\"562\" title=\"\u00cenotul iarna \u00een aer liber\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Criocamera\"><\/span>10. Criocamera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ultimii ani, criocamerele au devenit din ce \u00een ce mai populare, \u00een special printre sportivi. Sunt caracterizate de <strong>temperaturile extrem de sc\u0103zute (-110 p\u00e2n\u0103 la -140 \u00b0C). <\/strong>Le pute\u021bi g\u0103si \u0219i \u00een diferite centre wellness \u0219i de reabilitare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd intra\u021bi \u00eentr-o criocamer\u0103, \u00een mod normal purta\u021bi doar lenjerie de corp, \u0219osete, m\u0103nu\u0219i, o banderol\u0103 \u0219i o masc\u0103. \u0218i cum arat\u0103 procedura? Mai \u00eent\u00e2i, intra\u021bi \u00een prima camer\u0103 (temperatur\u0103 de -60 p\u00e2n\u0103 la -80 \u00b0C), unde corpul se obi\u0219nuie\u0219te cu frigul uscat. Dup\u0103 30 de secunde, merge\u021bi \u00een camera principal\u0103 cu o temperatur\u0103 \u0219i mai sc\u0103zut\u0103 \u0219i petrece\u021bi aproximativ 1-3 minute acolo. Apoi face\u021bi pu\u021bin\u0103 activitate fizic\u0103, cum ar fi mersul pe bicicleta de exerci\u021bii sau stretching, timp de aproximativ 10 minute. Ca rezultat al schimb\u0103rii rapide a temperaturii, apare un flux sanguin intens la nivelul pielii \u0219i mu\u0219chilor, care este asociat cu <strong>sus\u021binerea regener\u0103rii, tratarea leziunilor sportive \u0219i un efect pozitiv asupra imunit\u0103\u021bii. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Expunerea regulat\u0103 la frig are o serie de efecte pozitive \u0219i, dac\u0103 nu v\u0103 \u00eempiedic\u0103 nimic s\u0103 o practica\u021bi, \u00eencerca\u021bi-o. Pute\u021bi \u00eencepe cu u\u0219urin\u021b\u0103 reduc\u00e2nd temperatura din cas\u0103 sau f\u0103c\u00e2nd du\u0219uri scurte reci-ghea\u021b\u0103. Dac\u0103 deja sunte\u021bi familiariza\u021bi cu acest subiect, \u00eencerca\u021bi \u00eenotul \u00eentr-un lac montan sau un butoi plin cu ap\u0103 rece ca ghea\u021ba. Indiferent ce alege\u021bi, ave\u021bi \u00eentotdeauna \u00een vedere propria siguran\u021b\u0103 \u0219i nu v\u0103 risca\u021bi s\u0103n\u0103tatea inutil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u0219ti\u021bi pe cineva c\u0103ruia dori\u021bi s\u0103-i ar\u0103ta\u021bi c\u0103 exist\u0103 mai multe moduri de a practica terapia cu expunere la frig dec\u00e2t doar statul \u00eentr-un lac, asigura\u021bi-v\u0103 c\u0103-i distribui\u021bi acest articol.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Expunerea la frig este un mod popular de a stimula imunitatea. Cum s\u0103 \u00eencepe\u021bi \u0219i ce metode sunt potrivite pentru \u00eencep\u0103tori?<\/p>\n","protected":false},"author":129,"featured_media":407695,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6650,7214,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-412839","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-imunitate","9":"tag-regenerare","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum se practic\u0103 terapia cu expunere la frig? 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