Uyisebenzisa njani kwaye kutheni eyiSauna

Umxholo

• Malunga neesauna
• Izibonelelo zeSauna
• Uyisebenzisa njani i-sauna
• Iingcebiso zokukhusela i-Sauna
• Uyisebenzisa kanjani i-sauna yemveli yaseFinland
• Yima ukuba awuziva mnandi
• Isebenza njani iisuna
• I-Sauna vs. igumbi lomphunga
• Ukusetyenziswa kweSauna kunye negumbi lomphunga
• Indlela yokusebenzisa igumbi lomphunga
• Okungakumbi kwii-sauna kunye nakwizindlu zokuhlambela
• Ukuthatha

Malunga neesauna

I-Saunas ngamagumbi amancinci afudunyezwe amaqondo obushushu aphakathi kwe-150 ° F kunye ne-195 ° F (65 ° C ukuya kwi-90 ° C). Bahlala bengenapeyinti, izinto zangaphakathi zomthi kunye nolawulo lobushushu. I-Saunas inokubandakanya amatye (njengenxalenye yezinto zawo zokufudumeza) ezifunxa kwaye zikhuphe ubushushu. Amanzi anokugalelwa kula matye ukudala umphunga.

Kukho iintlobo ezahlukeneyo zeesauna. Umzekelo, ii-saunas zaseFinland zihlala zisebenzisa ubushushu obomileyo ngelixa i-saunas zendlela yaseTurkey zinomswakama ongaphezulu.

Ukuphumla kwi-sauna eshushu, enamaplanga inokuba yeyona ndawo ibalaseleyo yokuzivocavoca, okanye amava amnandi agcinelwe iholide. Nokuba uchitha izihlandlo ezininzi ngeveki okanye kube kanye ngonyaka, ii-saunas zinokubonelela ngokuphumla kunye nezibonelelo zempilo, ezinje ngokunciphisa iintlungu ezincinci kunye neentlungu.

Izibonelelo zeSauna

Ukubila okubangelwa yi-saunas kubantu abaneemeko ezinje nge-COPD, ukungaphumeleli kwentliziyo, kunye nesifo se-arterial. I-Saunas inokunceda ekunciphiseni iimpawu zesifo samathambo, kwaye kunokuba luncedo ekuvuseleleni izihlunu emva kwezemidlalo. Abantu abajamelene noxinzelelo kunye noxinzelelo banokufumana ukuba ukuhlamba kwe-sauna kuluncedo.

Uyisebenzisa njani i-sauna

Ukuba unethamsanqa ngokwaneleyo ukuba ube ne-sauna ekhayeni lakho, awuyi kuba nexhala malunga ne-etiquette. Ukuba, nangona kunjalo, wabelana ngamava akho e-sauna nabanye abantu (njengakwindawo yokuzivocavoca), kukho izinto ezibalulekileyo ekufuneka uzenzile kwaye ungazenzi ekufuneka uzithobile. Oku kubandakanya:

• Thatha ishawa ekhawulezayo, yasemva kokuzilolonga ngaphambi kokusebenzisa i-sauna.
• Ngena kwaye uphume ngokukhawuleza. IiSaunas zinomoya, ukugcina ubushushu ngaphakathi. Ukuvula umnyango kukhupha ubushushu, kwaye kufanele kwenziwe ngokukhawuleza.
• Qaphela isinxibo (okanye ukusilela kwaso) kwabantu ngaphakathi. Kwezinye iisuna, ubunqunu buyamkeleka. Kwabanye, ukunxiba itawuli okanye isuti yokuhlamba kulungele.
• Nokuba uhamba ze okanye akunjalo, akukaze kufaneleke ukuhlala ngqo ebhentshini. Qinisekisa ukuzisa itawuli onokuhlala kuyo, kwaye uhambe nayo xa uphuma.
• Musa ukolula ukuba i-sauna igcwele.
• Ukuba iqondo lobushushu lishushu kakhulu okanye liyabanda kuwe, cela imvumelwano yeqela ngaphambi kokuhlengahlengisa i-thermostat okanye i-ladling yamanzi kumatye e-sauna. Gcina ukhumbula ukuba unokutshintsha ubushushu kwizinto ozithandayo ngokutshintsha inqanaba lakho lokuhlala.
• Gcina incoko iphantsi, kwaye ungasebenzisi indlela yokuziphatha engalawulekiyo. I-Saunas zenzelwe ukuphumla.
• Sukucheba, ukuthambisa, ukubrasha iinwele zakho, okanye umyeni wakho nangayiphi na indlela ngelixa usebenzisa i-sauna.
• Musa ukushiya inkunkuma yalo naluphi na uhlobo ngasemva, njengezincedisi zebhendi okanye izikhonkwane ze-bobby.

Iingcebiso zokukhusela i-Sauna

Nokuba uyasauna esidlangalaleni okanye ngasese, kukho amanyathelo okhuseleko abalulekileyo ekufuneka uwalandele kwaye wazi:

• Ngaphandle kwezibonelelo zabo, ii-sauna zisenokungafaneleki kuwo wonke umntu. Jonga ugqirha wakho ngaphambi kokusebenzisa i-sauna, ngakumbi ukuba awunalawuleki uxinzelelo lwegazi, isifo seswekile, ukusilela kwentliziyo, isingqisho sentliziyo esingaqhelekanga, okanye i-angina engazinzanga. Ukuba unayo nayiphi na kwezi meko zempilo, nciphisa ukusebenzisa kwakho i-sauna ukuya kwimizuzu emihlanu kutyelelo ngalunye, kwaye uqiniseke ukuba upholile kancinci kancinci.
• Jonga ugqirha wakho ukuba ukhulelwe okanye uceba ukukhulelwa, ngaphambi kokusebenzisa i-sauna.
• Sukusebenzisa i-sauna ukuba uthatha amayeza aphazamisa ukubanakho komzimba wakho ukulawula ubushushu, okanye amayeza enza ukuba wozele.
• Sukusebenzisa i-sauna ukuba uyagula.
• Sela ubuncinci iglasi enye yamanzi ngaphambi nasemva kokusebenzisa i-sauna, ukunqanda ukomisa.
• Musa ukusela utywala ngaphambi, ngexesha, okanye emva kokusebenzisa i-sauna.
• Sukusebenzisa iziyobisi zokuzonwabisa ngaphambi, ngexesha, okanye emva kokusebenzisa i-sauna.
• Musa ukutya isidlo esikhulu ngaphambi kokusebenzisa i-sauna.
• Inqaku elipapashwe kwiAmerican Journal of Health Public licebisa ukuba abantu abasempilweni bangahlali kwi-sauna ngaphezulu kwemizuzu eli-10 ukuya kweli-15 ngexesha. Ukuba umtsha kumava e-sauna, mamela umzimba wakho kwaye uqale kancinci (kungabikho ngaphezulu kwemizuzu emi-5 ukuya kweli-10 ngeseshoni). Unokwakha unyamezelo lwakho kubushushu kutyelelo oluninzi.
• Ungaze uvumele ukulala kwisuna.
• Phuma kwi-sauna ukuba uziva unesiyezi okanye uyagula.
• Isiko le-sauna laseFinland lidla ngokuphela ngokuntywila emanzini abandayo. Oku akunakulunga kuwo wonke umntu, ngakumbi kwabo bakhulelweyo, okanye abo baneentliziyo okanye ezinye iimeko zempilo. Kungangcono ukuvumela ubushushu bomzimba wakho ubuyele esiqhelweni ngokuthe ngcembe emva kokusebenzisa i-sauna ukunqanda isiyezi.
• I-Saunas yonyusa okwethutyana iqondo lobushushu beprototum. Ukuba uyindoda, oku akuthethi ukuba ungasebenzisa i-sauna njengendlela yolawulo lokuzalwa. Nangona kunjalo, ukusebenzisa i-sauna rhoqo kunokunciphisa okwethutyana ukubala kwesidoda, kwaye kufanele kuthintelwe ukuba uzama ukumitha iqabane lakho.

INkonzo yezeMpilo yeSizwe (i-NHS) ilumkisa ukuba ukufudumala kwi-sauna kunokuba yingozi kwimpilo kamama kunye nosana ngexesha lokukhulelwa. Ukutshisa kakhulu kwi-sauna okanye kwigumbi elinomphunga kunokuba nakho ukubakho xa ukhulelwe.

Uyisebenzisa kanjani i-sauna yemveli yaseFinland

Ngokwe-North American Sauna Society, kuya kufuneka uzinike ixesha elininzi ukonwabela isosauna yemveli yaseFinland. La manyathelo bacebisa ukuba uthathe:

• Ngaphambi kokuba ungene kwi-sauna, sela iiglasi ezimbini okanye ezimbini zamanzi kwaye uhlambe kwindawo yokuhlamba
• Zifudumeze kwindawo yokutya eyomileyo ukuya kuthi ga kwimizuzu eli-10 ngaphandle kokongeza ukufuma.
• Phuma kwaye uhlambe kwindawo yokuhlambela yesibini ngokukhawuleza.
• Vumela umzimba wakho ukuba uqhubeke upholile ngokusela into ehlaziyayo, njengamanzi.
• Faka kwakhona i-sauna eminye imizuzu eli-10 okanye njalo. Kolu tyelelo lwesibini, ungongeza umphunga ngokuhambisa amanzi kumatye e-sauna.
• Unokusebenzisa i-whisk yesiko eyenziwe ngamagatya emithi ukubetha ngobunono okanye ukuphulula ulusu. Le whisk ibizwa ngokuba yi-vihta ngesiFinnish. Ihlala yenziwe nge-eucalyptus, birch, okanye i-oki. Sebenzisa i-vihta kucingelwa ukuba kunceda ukunciphisa iintlungu zemisipha kunye nokuthambisa ulusu.
• Phuma kwaye uhlambe umzimba wakho kakuhle; phola kwakhona ngeglasi yamanzi.
• Faka kwakhona i-sauna kutyelelo lwakho lokugqibela malunga nemizuzu eli-10.
• Phola ezantsi echibini elibandayo ngaphandle okanye ngokuqengqeleka kwikhephu. Ungasebenzisa kwakhona ishawa yangaphakathi epholileyo ebandayo.
• Lala phantsi kwaye uphumle ixesha elide njengoko ufuna.
• Sela ubuncinci iglasi enye yamanzi, ekhatshwa kukutya okulula.
• Nje ukuba umzimba wakho uve ngathi upholile kwaye uyekile ukubila, unganxiba uphume kwisakhiwo.

Yima ukuba awuziva mnandi

Ukuba nangaliphi na ixesha uziva ungaphilanga, ushushu kakhulu, unesiyezi, okanye unesantya sentliziyo esikhawulezayo esingacothisiyo xa uphuma kwi-sauna, yeka ukusebenzisa.

Isebenza njani iisuna

Kukho iintlobo ezahlukeneyo zeesauna. Abanye balandela imodeli eqhelekileyo yaseFinland, basebenzise ubushushu obomileyo ngebhakethi lamanzi kunye nelad ekufutshane ukuze bavelise umphunga. Abanye bahlamba ibhakethi lamanzi, kuvelisa ubushushu obomileyo kuphela. I-saunas zaseTurkey nazo ziyathandwa. Ezi zisebenzisa ubushushu obumanzi, kwaye ziyafana namagumbi omphunga ekusebenzeni kunye noyilo.

Indlela ubushushu obuveliswa ngayo kwiisauna zingahluka. Iindlela zokufudumeza zibandakanya:

• I-Sauna vs. igumbi lomphunga

  Amagumbi omphunga mancinci, awangeni moya, kwaye ayilwe ngezinto (ezinje ngethayile, i-acrylic, okanye iglasi) enokumelana nobushushu obumanzi. Zifudunyezwe ngabavelisi abajika amanzi abilayo abe ngumphunga.

  Amagumbi omphunga agcinwa kwi-110 ° F. (43 ° C.) Ngenxa yokuba ukufuma kwabo kubhabha malunga neepesenti ezilikhulu, banokuziva beshushu kakhulu kunee-sauna, ezigcinwa phakathi kwe-150 ° F kunye ne-195 ° F (65 ° C ukuya kwi-90 ° C), kunye nomgangatho wokufuma we-5 ukuya kwiipesenti ezili-10.

  I-Saunas kunye namagumbi omphunga ahlala enamanqanaba okuhlala amaninzi anokukhetha kuwo. Ukusukela oko ubushushu buye buphakama, ukuphakama kwesihlalo, kokukhona iqondo lobushushu liya kuba phezulu.

  Akuqhelekanga ukubona i-sauna kunye negumbi le-steam elisecaleni kwelinye kwiklabhu yezempilo. Kuba ii-sauna zisebenzisa ubushushu obomileyo kwaye amagumbi omphunga asebenzisa ubushushu obumanzi, ajongeka kwaye aziva ngokwahlukileyo omnye komnye. Zombini zibonelela ngokuphumla kunye neentlobo ezahlukeneyo zezibonelelo zezempilo. Ukukhetha kwakho kunye neemfuno zakho kunokugqiba ukuba yeyiphi oyithandayo.

  Ukusetyenziswa kweSauna kunye negumbi lomphunga

  Uninzi lwabantu luyayitshintsha indlela olusebenzisa ngayo iisuna kunye namagumbi omphunga, okanye zisebenzise zombini kutyelelo olufanayo kwindawo yokuzivocavoca. Nangona kungekho mgaqo onzima kwaye okhawulezayo onokuthi usebenzise kuqala, abanye abantu bakhetha ukuqala nge-sauna kwaye baphele kwigumbi elinomphunga. Nokuba yeyiphi na indlela, yindlela efanelekileyo yokuziphatha, nekhuselekileyo, ukuthatha ishawa ekhawulezileyo kunye nokusela iglasi yamanzi phakathi kweeseshoni.

  Indlela yokusebenzisa igumbi lomphunga

  • Njengoko unokwenza nge-sauna, hlamba ngaphambi kokungena kwigumbi lomphunga.
  • Ukuhlala kwitawuli apha kunyanzelekile, hayi kuphela ngenxa yesimilo, kodwa ukunqanda iintsholongwane kunye neebhaktiriya ezizalela kubushushu obumanzi. Ikwangumbono olungileyo ukunxiba izihlangu zeshawari.
  • Nciphisa ixesha lakho kwigumbi elinomphunga ukuya kwimizuzu eli-10 okanye eli-15.
  • Nangona ulusu lwakho luza kuhlala lumanzi, unokuphelelwa ngamanzi emzimbeni kwigumbi elinomphunga. Sela amanzi ngaphambi nasemva kokusebenzisa.

  Okungakumbi kwii-sauna kunye nakwizindlu zokuhlambela

  IiSaunas zayilwa eFinland ngaphezulu kweminyaka engama-2 000 eyadlulayo. Apha, indawo yokuhlamba i-sauna yinxalenye yendlela yokuphila yelizwe enikezelwe kwimpilo esempilweni nakwimicimbi yoluntu. Unokufumana ii-sauna kumakhaya abantu, kwiindawo zeshishini, nakumaziko oluntu.

  Ukuhlamba i-Sauna kungenzeka ukuba kwaziswa eMelika kunye nabahlali baseFinland kwii-1600s. Ngapha koko, i-sauna ligama lesiFinnish eliguqulela kwibhafu, okanye kwindlu yokuhlambela.

  IiSauna, amagumbi omphunga, kunye neebhafu zomphunga zeentlobo ezahlukeneyo zixhaphakile kumazwe nakwiinkcubeko ezininzi. Ungakonwabela ukuvavanya kunye nokuphonononga iindlela ezahlukeneyo, ezinje nge Russian banyas. I-Banyas zidibanisa izinto ze-saunas zase-Turkey kunye namagumbi e-steam. Zihlala zikhulu kwaye zihlangene, kwaye zingenziwa ngamaplanga okanye ngetayile.

  I-Banyas zisebenzisa ubushushu obumanzi kwaye zixhomekeke kakhulu kwi-sauna whisks, onokuzisebenzisa kuwe, okanye kwiqabane lakho. Ezinye ii-banyas ziqesha abantu ukubonelela nge-whisk massage ngexesha lamava. I-Banyas inokufumaneka kwiidolophu ezininzi zaseMelika apho kuhlala khona abafuduki baseRussia, njengeBrooklyn, eNew York.

  I-Sentos, iindawo zokuhlambela eziqhelekileyo zaseJapan, azixhaphakanga eMelika kodwa zifumaneka kwiindawo ezininzi, kubandakanya iCalifornia neHawaii. Ukuba undwendwela iJapan kwaye uzame i-sento, uya kuba nakho ukukhetha phakathi kwamachibi ashushu kunye namanzi ashushu, awakhelwe ukubamba abantu abaninzi. Ezinye zazo zifudunyezwa kakuhle, kwaye ezinye zizaliswe ziiminerali ezimnyama, ezixineneyo. IiSentos kunye nee-banyas zihlala zahlulwe ngokwesini.

  Ngaphandle, imithombo yamanzi ashushu yendalo lolunye ukhetho lokuphumla. Imithombo eshushu ngamachibi ashushu ashushu ngokwendalo ngamanzi aphuma phantsi komhlaba. Uninzi lushushu kakhulu ukuba abantu bangahlamba kulo. Ezinye, ezinjengeBlue Lagoon eIceland, zizinto ezithandwa ngabakhenkethi.

  Ukuthatha

  I-Saunas ibonelela ngamava okuphumla kunye nezibonelelo ezininzi zempilo. Kubalulekile ukusebenzisa i-sauna ngokukhuselekileyo, kwaye ulandele imigaqo ethile yokuziphatha.

  I-Saunas inokuba luncedo kuluhlu olubanzi lweemeko, ezinje ngesifo sentliziyo kunye noxinzelelo. Azifanelekanga, nangona kunjalo, zilungele wonke umntu. Jonga ugqirha wakho ngaphambi kokundwendwela i-sauna, ngakumbi ukuba unempilo, okanye ukhulelwe.