Polyphasic kurara: ndeapi mhando uye maitiro ekuzviita

Zvemukati

• Iyi nzira inoshanda zvechokwadi here?
• Nzira yekuita sei polyphasic kurara?
• Ndezvipi zvakanaka zvinogona kutarisirwa?
• Kurara kwepolyphasic kwakaipa here kwauri?

Polyphasic kurara ndeimwe nzira yekurara iyo nguva yekurara inopatsanurwa nenhamba dzinoverengeka dzemaminitsi makumi maviri pazuva rese, ichideredza nguva yekuzorora kuita maawa maviri pazuva, pasina kukonzera kukuvara kuhutano.

Kuneta kunokonzerwa nemaawa masere ebasa kusanganisira kutenderera kwese kunogona kukanganisa kugara zvakanaka, hukama hwehukama kana kunyange zviitiko zvekuzorora nekuda kwekushaya nguva. Kurara kwepolyphasic kunoonekwa nevamwe vanhu seimwe nzira yekurara monophasic, uko kurara kunoitika panguva yehusiku uye kamwechete, zvichiita kuti zvigone kugutsa kudiwa kwekurara uye kuve nechokwadi chekugadzira masikati.

Iyi nzira inoshanda zvechokwadi here?

Kurara kweMonophasic, kunowanzoitwa nevanhu vese, kunoenda nematanho akati wandei, kutanga nehope shoma, kuchiteverwa nehope huru uye pakupedzisira kurara kweREM, rinove basa rekudzidza nekusimbisa ndangariro. Kutenderera uku kunodzokororwa husiku hwese, imwe neimwe inogona kutora maminetsi makumi mapfumbamwe kusvika kugumi.

Mune vanhu vanogamuchira polyphasic kurara, aya ekurara matanho anoita kunge akapfupikiswa, senzira yekurarama yehuropi pachayo, zvichiita kuti upfuure neREM chikamu kunyangwe panguva dzekurara dzinotora chete maminetsi makumi maviri.

Zvinotendwa kuti nemaawa maviri chete pazuva nzira dzese dzekurara dzinogutsikana, uye kunyatsoita mashandiro maererano nechete-chikamu kurara kunogona kuzadzikiswa, zvichikwanisika kumuka kubva kuhope kubva muhope nyowani yakakwenenzverwa polyphasic, sekunge iwe wanga uine akarara husiku humwe.

Nzira yekuita sei polyphasic kurara?

Kurara kwepolyphasic kunosanganisira kupatsanura huwandu hwenguva yekurara muzvikamu zvakati wandei, izvo zvinogona kuitwa nenzira dzakasiyana:

• Uberman: Iyi ndiyo nzira isingachinjiki uye zvakare inozivikanwa nzira, umo kurara kwakakamurwa kuita 6 nididistant naps yemaminitsi makumi maviri imwe neimwe. Kunyangwe iyo nguva pakati pekurara ichifanirwa kunge yakafanana, iyi nzira inoshanda zvakanyanya kana ikasaitwa panguva dzakaomarara, asi kana iwe uchinzwa kuda kurara. Kurara hakufanirwe kudarika maminetsi makumi maviri pakureba, saka hapana njodzi yekurara uye zvinonyanya kumuka kumuka. Nekudaro, zvakaoma kwazvo kuchengetedza mumararamiro evazhinji vanhu
• Munhu wese: Nenzira iyi, munhu anorara nguva refu yekurara, angangoita maawa matatu, uye mukati memaawa asara anotora nguva nhatu dzemaminitsi makumi maviri imwe neimwe, zvakaenzana kubva kune mumwe. Iyi inogona kuve yekutanga nzira yekuchinjisa yeUberman, kana kunyangwe nzira iri nyore yekukodzera mune yazvino mararamiro.
• Dymaxion: Nenzira iyi, kurara kwakakamurwa kuita mabhureki ekurara kwemaminitsi makumi matatu maawa matanhatu ega ega.

Ndezvipi zvakanaka zvinogona kutarisirwa?

Zvinotendwa kuti chimwe chezvakanakira kurara kwepolyphasic kupinda mune inonzi REM chikamu chehope nekukurumidza, chinova chikamu chakakosha chekumisazve mabasa ekuziva nekusimbisa ndangariro.

Uye zvakare, vanhu vanoita urwu rudzi rwehope vanogona zvakare kuve nenguva yakawanda yekuita zvimwe zviitiko uye kudzikisira kushushikana kunokonzerwa nenguva yekumanikidza uye kusangana nenguva dzakatarwa.

Zvimwe zvidzidzo zvakare zvinoratidzira mashandiro ari nani maringe nekurara monophasic, mairi zvinokwanisika kumuka kubva kuhope kubva muhope nyowani yakakwenenzverwa ye polyphasic, sekunge kunge iwe wakarara husiku hwese.

Kurara kwepolyphasic kwakaipa here kwauri?

Hazvina kujeka kuti ndedzipi njodzi dzeiyi nzira, uye kunyangwe hazvo zvidzidzo zvakaratidza kuti kurara kwepolyphasic hakukuvadze hutano, zvimwe zvakawanikwa munguva pfupi yapfuura zvinoratidza kuti zvinogona kunge zvisina kurongeka kugara mune ino yekurara kwenguva refu.

Kuti utore mukana wekurara kwepolyphasic, zvinotora nguva inoenderana neyemavhiki maviri kusvika matatu, kuitira kuti zviratidzo zvekushaiwa kwekurara zvikunde uye zvakare zvinodikanwa kuti mararamire azvino anoenderana nezvinodiwa nenzira iyi.

Pamusoro pezvo, kurara nguva diki diki yeuropi, kunochinja muviri mutenderedzwa uye kunokonzeresa kuti adrenaline uye cortisol ibudiswe, ari mahormone anobatsira kuchengetedza kusvinura, izvo zvinogona kuwedzera kushushikana nekushushikana uye kushayisa simba immune.