Motsa jiki 4 na motsa jiki da gwajin ƙarfi

Yayin shirya takamaiman shirye-shiryen horo ko karatun adabin wasanni, galibi zaku iya yin tuntuɓe akan gwajin Cooper. Wannan wani nau'i ne na ma'anar cikakkiyar lafiyar jikin mutum na musamman.

Wasu mutane suna da ƙarfi cikin fashewar abubuwa da ƙarfi, yayin da wasu suna da sauri da sassauƙa, wannan gwajin yana la'akari da duk waɗannan nuances. Ana iya yin shi ga mutum na kowane rukuni da iko. Gwajin Cooper - motsa jiki 4 waɗanda zasu iya tantance iyawa da ci gaban mutum daidai.

Gwajin Cooper - tarihin asali

A baya cikin 1968, wani masanin kimiyya mai suna Kenneth Cooper ya shirya gwaji na musamman na mintina 12 musamman ga Sojojin Amurka.

Aikin wannan gwajin ya kasance mai sauqi, ya zama dole a tantance wane irin horo ne wani mutum ke da shi idan aka kwatanta shi da na al'ada a wani zamani.

Da farko, gwaji ya ƙunshi horo ne kawai, amma daga baya an ƙara motsa jiki masu ƙarfi, iyo da kuma kekuna.

Gwajin Gudu na Cooper - Mintuna 12

Mafi shahara da asali shine gwajin gwajin Cooper na mintina 12. Irin wannan kayan ne aka zaba a jikin saboda gaskiyar yayin gudu, ana amfani da iskar oxygen da yawa kuma kusan dukkanin ƙungiyoyin tsoka na jikin mutum suna aiki.

Bugu da kari, wannan gwajin ya hada da tsarin musculoskeletal, na numfashi da na zuciya. Ana yin motsa jiki na mintina 12, saboda a wannan lokacin yawancin mutane sun rasa oxygen kuma jiki ya fara rauni.

Duk da kasancewa a cikin jadawalin sakamako na rukunin shekaru sama da shekaru 35, Kenneth Cooper koyaushe yana adawa da cin wannan gwajin ga irin waɗannan mutane.

Tsarin aiwatar da gwajin Cooper

• Kafin fara gwajin Cooper, ya kamata ka dumama jikinka da sauƙi mai sauƙi. Atisayen da aka saba don irin wannan aikin sune gudu mai sauƙi, mikewa, gabobin hannu, huhu, da makamantansu.
• Bayan jiki yayi dumi sosai, kuna buƙatar shirya don gudu da ɗaukar matsayi akan layin farawa. Babban aikin gwajin shi ne sanin yawan mituna da za a iya gudu a cikin minti 12.
• Zai fi kyau a rufe nisan a kasa ba tare da daidaito ba wanda zai iya lalata sakamakon. Zai fi kyau a zaɓi kwalta mai rufewa ko matattakala ta musamman a filin wasa.

Gudun Ka'idodin Gwaji

Sakamakon tseren an ƙayyade bisa ga tebur na musamman da aka tsara. Bayanan sun kasu kashi biyu zuwa manuniya ga mata da maza daga shekara 13.

Misali, don rukunin shekaru daga 20 zuwa 29 shekara, ya kamata ku rubuta sakamakon mai zuwa:

• Madalla. M - fiye da 2800; F - fiye da mita 2300.
• Madalla. M - 2600-2800; F - 2100-2300 mita.
• Yayi kyau. M - 2400-2600; F - 1900-2100 mita.
• Ba dadi ba. M - 2100-2400; F - 1800-1900 mita.
• Matalauta. M - 1950-2100; F - mita 1550-1800.
• Kwarai da gaske. M - kasa da 1950; F - kasa da mita 1550.

Gwajin -arfin Motsa jiki na 4 na Cooper

Bayan lokaci, akwai ƙananan igiyoyi daga daidaitaccen sigar gwajin Cooper na mintina 12. Misali, ana amfani da gwajin ƙarfi a cikin Tarayyar Rasha tsakanin sojojin soja. Ya ƙunshi yin wasu adadin motsa jiki na ƙarfin jiki.

Babu wani lokaci a nan, amma sakamakon ya dogara da saurin wucewa:

1. Da farko, kuna buƙatar yin turawa sau 10 na yau da kullun yayin da ba ku tashi ba da ci gaba da kasancewa cikin yanayin kwance.
2. Bayan wannan, kuna buƙatar yin tsalle 10, riƙe hannayenku kamar a cikin turawa, da gwiwoyinku, ja kusa da hannayenku yadda ya kamata, sannan kuma dawo da ƙafafunku zuwa matsayinsu na asali. Waɗannan motsin suna kama da aikin hawan dutse, sai dai cewa duka ƙafafun suna aiki. Bayan yawan tsalle da ake buƙata sun gama, dole ne ku mirgine kan bayanku.
3. Bayan tsalle, kuna buƙatar jujjuya latsa sau 10 ta ɗaga ƙafafunku zuwa matsayin sama (itacen birch) ko ma jefa su a bayan kai, yayin ɗaga ƙashin ƙugu daga ƙasa.
4. Na gaba, kuna buƙatar tsalle zuwa matsakaicin iyakar yiwuwar daga cikakken matsayin tsugunne sau 10. Bayan kammala wannan aikin, gwajin ya kammala.

A wannan gwajin, ba a rarraba alamun a cikin rukunin shekaru, mata da maza.

Akwai alamun 4 kawai a cikin tebur:

• Minti 3 kyakkyawan sakamako ne.
• 3 min. 30 sec. - KO.
• 4 mintuna - lafiyar jiki ta al'ada.
• Fiye da minti 4 bai gamsar ba.

Gwajin gwajin ruwa na Cooper na mintina 12

Wani rashi na gwajin Cooper, wanda ke samun karin farin jini a tsakanin 'yan wasa. Ana yin gwaji kamar yadda yake gudana, kawai saboda sakamakon an auna nisan ruwan da aka rufe.

Kafin farawa, lallai ne mutum yayi dumi don inganta aikinsa da shirye shiryen jiki gaba ɗaya don damuwa. Da zaran an shirya batun na mintina 12, ana auna nisan da aka rufe a ƙarshen.

Manuniya ga rukuni daga 20 zuwa 29 shekaru:

• Madalla. M - fiye da 650; fiye da mita 550.
• Yayi kyau. M - 550-650; Mita 450-550.
• Lafiya. M - 450-550; Mita 350-450.
• Matalauta. M - 350-450; 275-350 mita.
• Rashin gamsarwa. M - kasa da 350; kasa da mita 275.

Gwajin keke na Cooper

Har ila yau gwajin keke na Cooper bai banbanta daga iyo da gudu a cikin babban aikinsa ba, wato, shawo kan wani tazara a lokacin da aka ware. Kafin fara gwaji, batun ya zama dole ya dumi da shirya jiki don damuwa.

Matsayi na shekaru daga 20 zuwa 29 shekaru:

• Madalla. M - fiye da 8800; F - fiye da mita 7200.
• Yayi kyau. M - 7100-8800; F - Mita 5600-7200.
• Lafiya. M - 5500-7100; F - Mita 4000-5600.
• Talauci. M - 4000-5500; F - 2400-4000 mita.
• Rashin gamsarwa. M - kasa da 4000; F - kasa da mita 2400.

Yadda ake shiryawa da cin nasarar gwaje-gwaje cikin nasara?

Domin cin nasarar nasarar kowane nau'i na gwajin Cooper, kuna buƙatar samun ƙoshin lafiya da ƙoshin lafiya. Wannan alama ce da ta fi rinjayar sakamakon.

Sabili da haka, daga wannan, don haɓaka nesa ko lokaci, ya kamata a mai da hankali sosai ga nauyin cardio da ƙoshin lafiya. Hakanan mahimmanci shine kyakkyawan ji. Tunda idan an ji wani rauni yayin horo, jin zafi mai zafi, arrhythmia ko tachycardia, gwaji yana tsayawa nan da nan.

Motsa jiki don gwajin Cooper a gida

Dogaro da wane za'ayi gwajin Cooper na musamman, wasu alamomi suna buƙatar haɓakawa.

Idan yana gudana gwaji zaka iya amfani da waɗannan darussan:

• barewa a guje;
• motsi akan kafafu madaidaiciya;
• gudu baya;
• a guje, daga gwiwoyinku sama.

Don kyakkyawan sakamako a gwajin keken Cooper, zaku iya horarwa:

• mashaya;
• damben jikin dambe;
• sandar gefe;
• almakashi;
• kusurwa;
• tafiya a kan keke.

A cikin gwajin ƙarfi, ya kamata a biya hankali ga maɓallan maɓalli:

• turawa-sama;
• ɗaga gwiwoyi zuwa jiki a cikin yanayin kwance;
• tsalle squat;
• jefa ƙafafu bisa kai yayin kwanciya.

Don inganta aikin a cikin gwajin iyo, zaku iya amfani da waɗannan darussan masu zuwa:

• yin iyo tare da allon;
• iyo tare da mika hannaye gaba;
• ninkaya da hannu daya ko biyu manne a jiki.

Baya ga waɗannan darussan, ya kamata a ba da hankali na musamman ga duk motsa jiki da ke ƙarfafa tsarin zuciya da jijiyoyin jini.

Gwajin Cooper kyakkyawan gwaji ne don ƙayyade ƙarfin ku da alamun lafiyar gaba ɗaya tsakanin takamaiman rukunin shekaru. Ana amfani da wannan gwajin a duk duniya, ba kawai ta sojoji da ƙungiyoyi na musamman ba, har ma a fannoni daban-daban na wasanni.

Kalli bidiyon: COVID-19: Makwabta A Argentina Sun Gano Hanyar Motsa Jiki (Nuwamba 2024).