Yawancin 'yan wasa da yawa, gami da masu tsere, suna mamakin yadda za a gano game da matakin lafiyar jikinsu? A madadin haka, zaku iya yin atisaye da gwaje-gwaje iri-iri, ko kuma gwada likita ta likita. Koyaya, ya fi sauƙi kuma mafi dacewa don ɗaukar gwajin Cooper. Menene wannan gwajin, menene tarihinta, abun ciki da ƙa'idodinta - karanta a cikin wannan labarin.
Gwajin Cooper. Menene?
Gwajin Cooper suna ne na gama gari don gwaje-gwaje da yawa na lafiyar jikin mutum. An kirkiresu a cikin 1968 daga wani likita daga Amurka, Kenneth Cooper, kuma an tsara su ne don ma'aikatan sojan Amurka. Gabaɗaya, wannan shirin ya haɗa da gwaje-gwaje kusan talatin, mafi mashahuri wanda yake gudana, azaman mafi sauƙin aiwatarwa.
Gabaɗaya, sama da gwaje-gwaje na musamman talatin aka haɓaka har yanzu. An tsara su don fannoni daban-daban na wasanni, gami da: yin tsere na mintuna 12, iyo, yin keke, hawan ƙetaren ƙetare, tafiya - al'ada da matakala, tsalle igiya, turawa da sauransu.
Fasali na wannan gwajin
Babban fasalin waɗannan gwaje-gwajen shine sauki da sauƙin aiwatarwa. Bugu da ƙari, mutanen kowane zamani za su iya wuce su - daga shekara 13 zuwa tsofaffi (50 +).
A yayin waɗannan gwaje-gwajen, fiye da kashi biyu bisa uku na ƙwayar tsoka suna shiga cikin mutum. Ana ɗaukar mafi girman kaya dangane da amfani da iskar oxygen daga jikin ɗan wasa.
Hakanan, gwajin zai tantance yadda jiki ke jure damuwa, da kuma yadda hanyoyin numfashi da na jijiyoyin ke aiki.
Mafi shahararrun gwaje-gwaje
Gwajin shahararren gwajin Cooper shine na'urar motsa jiki - a matsayin mafi tsada kuma mafi sauki wajen aiwatarwa. Asalinsa ya ta'allaka ne da cewa a cikin mintina goma sha biyu ya zama dole a yi tafiyar komai tsawon lokacin da zai yiwu, gwargwadon lafiyar ku da lafiyar ku.
Kuna iya yin wannan gwajin ko'ina - a kan waƙa ta musamman, a cikin zaure, a wani wurin shakatawa, amma, wataƙila, ana iya kiran filin wasa mafi kyawun wuri don gwajin Gudu na gudana.
Tarihin gwajin gudu na Cooper
An fara gabatar da gwajin Cooper a shekarar 1968. Ba'amurke likita ne (kuma mahimmin aikin motsa jiki ne) Kenneth Cooper ƙirƙiri gwaje-gwaje da yawa ga sojojin sojojin Amurka.
Musamman, gudana don mintuna 12 an yi niyya don ƙayyade horon motsa jiki na ƙwararrun sojoji.
A halin yanzu, ana amfani da wannan gwajin don tantance ƙoshin lafiyar duka 'yan wasa masu ƙwarewa (misali,' yan wasa masu guje-guje da tsalle-tsalle, 'yan wasan ƙwallon ƙafa, da sauransu), alkalan wasa na wasanni, da' yan ƙasa na gari.
Gwajin gwajin Cooper. Abun ciki
Da farko dai, likita Kenneth Cooper ya fito da wannan gwajin ne don 'yan ƙasa masu shekaru 18-35. Abin lura ne cewa mahaliccin gwajin ya yi adawa da gudanar da shi tsakanin wadanda suka wuce shekaru 35.
Bayan haka, a nan kuna buƙatar fahimta: maza, alal misali, suna da shekaru 18 da 40, ba za su iya kammala gwajin ta hanya ɗaya ba. Da farko dai, shekarun mutumin da ya ci jarabawar zai shafi sakamakon.
Koyaya, wannan baya nufin hakan kwata-kwata, misali, mutum ɗan shekara 50 zuwa sama ba zai iya yin takara da matasa ba. Tabbas, a wannan yanayin, mafi mahimmanci shine samun kyakkyawan horo na jiki.
Yayin tafiyar minti 12, jikin mutum yana karbar kyakkyawan aiki na motsa jiki, iskar oxygen, wanda ke nufin cewa gwajin kansa ba zai iya kuma ba zai cutar da jikin ba.
Abin sha'awa, a yayin wannan gwajin, kashi biyu bisa uku na dukkan karfin tsoka an hada su a cikin aikin, don haka da taimakon wannan gwajin akwai yiwuwar a yanke hukunci game da yadda dukkan jiki yake aiki baki daya. Lokacin da muke gudu, tsarin zuciyarmu da na numfashi suna aiki tukuru, saboda haka abu ne mai sauki muyi nazarin aikinsu da kuma shirye-shiryen motsa jiki.
Gudanar da gwajin Cooper mai gudana. Matakai
Kafin fara gwajin Gudanar da Cooper, batun dole ne ya yi dumi ba tare da gazawa ba. Ana iya aiwatar dashi na mintuna biyar zuwa goma sha biyar.
Don haka, ana ba da shawarar nau'ikan motsa jiki masu zuwa azaman ɗumi-dumi:
- Gudun gudu. Wadannan motsi zasu zama farkon fara aikin jiki, dumama shi, shirya shi don gwaji;
- Strengtheningarfafa wasannin motsa jiki gabaɗaya don dumama dukkan ƙungiyoyin tsoka;
- Yana da mahimmanci a yi shimfidawa: zai taimaka wajan shirya dukkan jijiyoyi da tsokoki don gwajin, kuma ba zai sami rauni ba yayin motsi mai karfi.
Koyaya, lura: tare da dumi, ya kamata ku ma kada ku cika shi. Idan kun gaji kafin gwajin, sakamakon gwajin bazai yi kyau ba.
Jarabawar kanta tana farawa tare da ƙungiyoyin wasanni na yau da kullun: "Reade saita tafi!". Lokacin da umarni na ƙarshe yayi sauti, agogon awon gudu zai fara aiki, kuma batun zai fara motsawa. Af, ana iya ɗaukar wannan gwajin duka a guje da tafiya. Koyaya, ka tuna cewa idan kayi tafiya a matakai na duka mintuna 12, sakamakon gwajin bazai faranta maka rai ba.
Bayan minti 12, agogon awon gudu yana kashe kuma ana auna nisan da aka rufe. Bayan wannan, ana kwatanta sakamakon tare da tebur na ƙa'idodin, akan abin da za'a iya kammala ƙarshe game da ƙoshin lafiyar jiki na takamaiman batun gwajin.
Bayan wucewa daga jarabawar, matsala ta zama dole domin sanya numfashi cikin tsari. Don haka, yin tafiya na mintina 5, ko yin gudu, ya dace sosai da damuwa.
Matsayin gwajin Cooper
Domin kimanta sakamakon gwajin da aka wuce, kuna buƙatar kallon farantin musamman. Bugu da ƙari, ya kamata a lura cewa babu abin da ake kira "ma'anar zinariya".
Farantin ya hada da matsayin jinsi, shekaru da kuma tsawon nisan da aka rufe a cikin minti 12. An kiyasta sakamakon a matsayin "ragu sosai", "kasa", "matsakaici", "mai kyau" da "mai kyau sosai".
Shekaru 13-14
- Matasan samari na wannan zamanin dole ne su rufe nisan mita 2100 a cikin minti 12 (sakamako kadan) har zuwa mita 2700 (sakamako mai kyau).
- Hakanan, samari mata na wannan zamanin dole ne su rufe nisan mita 1500 a cikin mintuna 12 (sakamako kadan) har zuwa mita 2000 (sakamako mai kyau).
Shekaru 15-16
- Matasan samari na wannan zamanin dole ne su rufe nisan mita 2200 a cikin minti 12 (sakamako kadan) har zuwa mita 2800 (sakamako mai kyau).
- Hakanan, samari mata na wannan zamanin dole ne su rufe nisan mita 1600 a cikin mintuna 12 (sakamako kadan) har zuwa mita 2100 (sakamako mai kyau).
Shekaru 17-20
- Dole ne yara su rufe nisan mitoci 2300 a cikin minti 12 (sakamako kadan) har zuwa mita 3000 (sakamako mai kyau).
- Hakanan, 'yan mata dole ne su rufe nisan daga mita 1700 a cikin mintuna 12 (sakamako kadan) har zuwa mita 2300 (sakamako mai kyau).
Shekaru 20-29
- Samari dole ne su rufe nisan mita 1600 cikin mintuna 12 (sakamako kadan) har zuwa mita 2800 (sakamako mai kyau).
- Hakanan, tilas ne matan wannan zamani su shawo kan nisan mita 1500 a cikin mintuna 12 (sakamako kadan) har zuwa mita 2700 (sakamako mai kyau).
Shekaru 30-39
- Mazan wannan zamanin dole ne su rufe tazarar mita 1500 a cikin mintuna 12 (sakamako kadan) har zuwa mita 2700 (sakamako mai kyau).
- Hakanan, matan wannan zamanin dole ne su rufe nisan mita 1400 a cikin minti 12 (sakamako kadan) har zuwa mita 2500 (sakamako mai kyau).
Shekaru 40-49
- Mazan wannan zamanin dole ne su rufe nisan mita 1400 a cikin minti 12 (sakamako kadan) har zuwa mita 2500 (sakamako mai kyau).
- Hakanan, matan wannan zamanin dole ne su shawo kan nisan mita 1200 a cikin minti 12 (sakamako kadan) har zuwa mita 2300 (sakamako mai kyau).
Shekaru 50 + shekaru
- Maza masu shekaru 50 zuwa sama dole ne su rufe nisan mitoci 1300 a cikin minti 12 (sakamako kadan) har zuwa mita 2400 (sakamako mai kyau).
- Hakanan, matan da suka wuce shekaru 50 dole su rufe nisan mita 1100 a cikin mintuna 12 (sakamako kadan) har zuwa mita 2200 (sakamako mai kyau).
Don ƙarin bayani game da jagororin gwajin gudu na Cooper, duba mahaɗan da aka haɗa.
Nasihu kan yadda za a wuce rubutun Cooper
Da ke ƙasa akwai wasu nasihu da dabaru kan yadda ake samun kyakkyawan sakamako mai yiwuwa don Gwajin Gudun Kuƙin ku.
Don haka:
- tabbatar da dumama kafin daukar jarabawar. Wannan yana da mahimmanci musamman ga batutuwa sama da 40;
- shimfida tsoka ya zama dole (mahaliccin wannan gwajin, K. Cooper, yana ba da shawarar wannan). Don haka, lankwasawa gaba, da jan sama, yana da kyau.
Duk wannan an fi kyau don aƙalla minti ɗaya.
- Ninka buroshin a cikin "kulle" sannan kayi kokarin daukar su yadda ya kamata a bayan kai, sannan kayi kokarin taba sandar kafada da hannunka.
- Kwanta a bayan ka, sannan ka tashi ba tare da amfani da hannayen ka ba. Maimaita wannan aikin sau da yawa.
- Turawa suna da kyau kamar dumi kafin shan gwajin.
- Kuna iya tafiya da sauri a cikin filin wasan, sa'annan ku canza tsakanin jinkirin gudu da tafiya, kuna ɗaukar sakan goma sha biyar don kowane mataki;
- Yayin gwajin, a cikin wani hali bai kamata ku yi aiki da yawa ba. Ka tuna: ba ku yin gwaji, amma kuna gwada jikin ku.
- Bayan kammala gwajin, kar a tsaya, amma tafiya kadan - mintuna biyar zuwa bakwai sun isa. In ba haka ba, za ku iya jin jiri, tashin hankali, ko tashin zuciya.
- Bayan gwajin, an haramta shi nan da nan a yi wanka mai zafi don zuwa ɗakin tururi ko hammam. Ana ba da shawarar fara barin jiki ya huce, sannan kawai za a fara hanyoyin ruwa.
A halin yanzu, gwajin Cooper, wanda aka kirkira shekaru da dama da suka gabata don sojojin Sojan Amurka ta Arewacin Amurka, ana amfani dashi cikin nasara duka don gwada ƙwararrun 'yan wasa da alkalan wasa na wasanni, da kuma gwada ƙarfin jiki da lafiyar jikin talakawan ƙasa. Kowane mutum, matasa ko masu ritaya, na iya ɗauka, kuma bayan lokaci, bayan horo, za su iya inganta sakamakon su.
