Lapho ulungiselela izinhlelo ezithile zokuqeqesha noma ufunda izincwadi zemidlalo, ungahle ukhubeke esivivinyweni seCooper. Lolu uhlobo lwencazelo yokuqina komzimba komuntu othile.
Abanye abantu banamandla okuqhuma futhi aqine amandla, kanti abanye bayashesha futhi bayaguquguquka, lokhu kuhlolwa kubheka yonke le mininingwane. Kungenzelwa umuntu wanoma iliphi iqembu lobudala namandla. Isivivinyo sikaCooper - izivivinyo ezi-4 ezinganquma kahle amakhono nokuthuthuka komuntu.
Ukuhlolwa kukaCooper - umlando wemvelaphi
Emuva ngo-1968, usosayensi ogama lakhe linguKenneth Cooper walungiselela isivivinyo esikhethekile semizuzu engu-12 esenzelwe i-United States Army.
Umsebenzi walesi sivivinyo wawulula kakhulu, kwakudingeka ukunquma ukuthi hlobo luni lokuqeqeshwa umuntu analo uma kuqhathaniswa nokwejwayelekile eminyakeni ethile.
Ekuqaleni, ukuhlolwa kwakufaka kuphela isiyalo sokusebenza, kepha ukuzivocavoca amandla kamuva, ukubhukuda nokuhamba ngebhayisikili kungezwe lapha.
Isivivinyo Sokugijima Cooper - imizuzu eyi-12
Okudume kakhulu futhi okwangempela isivivinyo sokugijima sikaCooper semizuzu eyi-12. Kwakulolu hlobo lomthwalo emzimbeni owakhethwa ngenxa yokuthi ngesikhathi sokugijima kakhulu, kusetshenziswa umoya-mpilo omningi futhi cishe wonke amaqembu emisipha womzimba womuntu asebenza.
Ngaphezu kwalokho, lolu vivinyo lubandakanya nohlelo lwe-musculoskeletal, ukuphefumula nenhliziyo. Ukugijima kwenziwa imizuzu eyi-12, ngoba ngalesi sikhathi abantu abaningi bancishwa umoya-mpilo futhi umzimba uqala ukuba buthakathaka.
Ngaphandle kokuba khona etafuleni lemiphumela yezigaba zeminyaka engaphezu kweminyaka engama-35, uKenneth Cooper ubelokhu ephikisana nokuphasa lolu vivinyo kubantu abanjalo.
Isakhiwo sokwenza ukuhlolwa kukaCooper
- Ngaphambi kokuqala ukuhlolwa kwe-Cooper, kufanele ufudumale umzimba wakho kahle ngokuzifudumeza okulula. Ukuzivocavoca okujwayelekile komsebenzi onjalo ukugijima okulula, ukuzelula, ukuguqula izitho, imiphunga, nokunye okunjalo.
- Ngemuva kokuthi umzimba ufudumele ngokwanele, udinga ukulungela ukugijima uthathe isikhundla kulayini wokuqala. Umsebenzi omkhulu wokuhlola ukuthola ukuthi mangaki amamitha angaqhutshwa ngemizuzu eyi-12.
- Kungcono ukumboza ibanga endaweni eyisicaba ngaphandle kwamaqhubu angaphazamisa imiphumela. Kungcono ukhethe i-asphalt yokumboza noma imishini ekhethekile yokunyathela enkundleni yezemidlalo.
Amazinga Wokuhlola Agijimayo
Imiphumela yomjaho inqunywa ngokwethebula elikhethekile elibekiwe. Imininingwane ihlukaniswe ngezinkomba zabesifazane nabesilisa abaneminyaka engu-13.
Isibonelo, eqenjini lobudala elisukela eminyakeni engama-20 kuye kwengama-29 ubudala, kufanele uthayiphe imiphumela elandelayo:
- Kuhle kakhulu. M - ngaphezu kuka-2800; F - ngaphezu kwamamitha angu-2300.
- Kuhle kakhulu. M - 2600-2800; F - 2100-2300 amamitha.
- Kuhle. M - 2400-2600; F - 1900-2100 amamitha.
- Akukubi. M - 2100-2400; F - 1800-1900 amamitha.
- Kabi. M - 1950-2100; F - 1550-1800 amamitha.
- Kubi kakhulu. M - ngaphansi kuka-1950; F - ngaphansi kwamamitha ayi-1550.
Ukuhlolwa Kwamandla Okuzivocavoca Oku-4 Kuka Cooper
Ngokuhamba kwesikhathi, kube khona amahlumela avela enguqulweni ejwayelekile yokuhlolwa kwe-Cooper imizuzu eyi-12. Isibonelo, ukuhlolwa kwamandla kusetshenziswa kakhulu eRussian Federation phakathi kwamabutho empi. Kuqukethe ukwenza inani elithile lokuzivocavoca amandla.
Asikho isikhathi esinqunyelwe lapha, kepha umphumela uncike esivinini sokuhamba:
- Okokuqala, udinga ukwenza ama-push-up ajwayelekile ayi-10 ngenkathi ungavuki futhi uqhubeka nokuba sesimweni sokuqamba amanga.
- Ngemuva kwalokho, udinga ukwenza ukweqa okungu-10 ngenkathi ubambe izandla zakho njengakuma-push-up, namadolo akho, udonsa usondele kakhulu ezandleni zakho, bese ubuyisela imilenze yakho endaweni yayo yasekuqaleni. Lokhu kunyakaza kuyafana nokwenyuka kokuzivocavoca, ngaphandle kokuthi yomibili imilenze iyasebenza. Ngemuva kokuthi inani elidingekayo lokugxuma selenziwe, kufanele uqhubekele emhlane wakho.
- Ngemuva kokugxuma, udinga ukushwiba umshini izikhathi eziyi-10 ngokukhuphula imilenze yakho endaweni ephezulu (isihlahla se-birch) noma uyiphonse ngemuva kwekhanda lakho, ngenkathi uphakamisa ukhalo phansi.
- Okulandelayo, udinga ukugxumela ebangeni eliphakeme kakhulu ukusuka endaweni egcwele squat izikhathi eziyishumi. Ngemuva kokuphothula lo msebenzi, isivivinyo sesiphelile.
Kulesi sivivinyo, izinkomba azihlukanisiwe ngamaqembu eminyaka yobudala, owesilisa nowesifazane.
Kukhona izinkomba ezi-4 kuphela etafuleni:
- Imizuzu engu-3 ingumphumela omuhle kakhulu.
- 3 imiz. 30 amasekhondi - KULUNGILE.
- Imizuzu engu-4 - ukuqina komzimba okujwayelekile.
- Imizuzu engaphezu kwengu-4 ayigculisi.
Ukuhlolwa kokubhukuda kukaCooper imizuzu eyi-12
Amanye ama-subspecies we-Cooper test, athola ukuthandwa ngokwengeziwe phakathi kwabagijimi. Ukuhlola kwenziwa ngokufanayo nasekugijimeni, kuphela ngomphumela lapho kulinganiswa khona ibanga lamanzi.
Ngaphambi kokuqala, umuntu kufanele afudumale nakanjani ukuze athuthukise ukusebenza kwakhe nokulungiselela komzimba okujwayelekile kwengcindezi. Ngokushesha nje lapho isihloko silungele imizuzu eyi-12, ibanga elihlanganisiwe lilinganiswa ekugcineni.
Izinkomba zeqembu ezisukela eminyakeni engama-20 kuye kwengama-29 ubudala:
- Kuhle kakhulu. M - ngaphezu kuka-650; ngaphezu kwamamitha angu-550.
- Kuhle. M - 550-650; 450-550 amamitha.
- Kuhle. M - 450-550; Amamitha angama-350-450.
- Kabi. M - 350-450; 275-350 amamitha.
- Akugculisi. M - ngaphansi kuka-350; ngaphansi kwamamitha angama-275.
Ukuhlolwa kwebhayisikili Cooper
Ukuhlolwa kwebhayisikili likaCooper nakho akuhlukile ekubhukudeni nasekuqhubeni umsebenzi walo oyinhloko, okungukuthi, ukunqoba ibanga elithile ngesikhathi esabelwe. Ngaphambi kokuqala ukuhlolwa, isifundo sibophezelekile ukufudumeza nokulungiselela umzimba ukucindezeleka.
Amazinga weminyaka yobudala kusuka kwengama-20 kuye kwengama-29 ubudala:
- Kuhle kakhulu. M - ngaphezu kuka-8800; F - ngaphezu kwamamitha angu-7200.
- Kuhle. M - 7100-8800; F - 5600-7200 amamitha.
- Kuhle. M - 5500-7100; F - amamitha angu-4000-5600.
- Kabi. M - 4000-5500; F - 2400-4000 amamitha.
- Akugculisi. M - ngaphansi kuka-4000; F - ngaphansi kwamamitha angu-2400.
Ungazilungiselela kanjani futhi uziphumelele izivivinyo ngempumelelo?
Ukuze uphumelele ngempumelelo noma yiluphi uhlobo lokuhlolwa kukaCooper, udinga ukuba nokuqina komzimba nokukhuthazela okuhle. Yile nkomba ethinta kakhulu umphumela.
Ngakho-ke, kulokhu, ukuze uthuthukise ibanga noma isikhathi, kufanele kunakwe kakhulu imithwalo ye-cardio nokuqina komzimba jikelele. Okunye okubalulekile umuzwa omuhle. Njengoba uma kutholakala ukuzwela okuthile ngesikhathi sokuqeqeshwa, imizwa ebuhlungu, i-arrhythmia noma i-tachycardia, ukuhlolwa kuyeka ngokushesha.
Ukuzivocavoca ukuhlolwa kwe-Cooper ekhaya
Kuya ngokuthi yikuphi ukuhlolwa kwe-Cooper okuzokwenziwa, izinkomba ezithile zidinga ukwenziwa ngcono.
Uma kuhlolwa kungasetshenziswa lezi zivivinyo:
- ukugijima kwama-reindeer;
- ukuhamba ngemilenze eqondile;
- ukubuyela emuva;
- ukugijima, ukuphakamisa amadolo akho phezulu.
Ngemiphumela emihle ekuhlolweni kwebhayisikili likaCooper, ungaqeqesha:
- ibha;
- ukushwiba komzimba wesibhakela;
- ibha eseceleni;
- isikele;
- ekhoneni;
- ukugibela ibhayisikili.
Ekuhlolweni kwamandla, kufanele kubhekelwe izivivinyo zokhiye:
- ukuphusha;
- ukuphakamisa amadolo emzimbeni endaweni yokulala;
- gxuma squat;
- ukuphonsa imilenze phezu kwekhanda ngenkathi ulele phansi.
Ukuze uthuthukise ukusebenza esivivinyweni sokubhukuda, ungasebenzisa izivivinyo ezilandelayo:
- ukubhukuda nebhodi;
- ukubhukuda ngezingalo ezelulelwe phambili;
- ukubhukuda ngesandla esisodwa noma ezimbili ezifakwe emzimbeni.
Ngaphezu kwalezi zivivinyo, ukunakwa okukhethekile kufanele kukhokhwe kukho konke ukusebenza okuqinisa uhlelo lwezinhliziyo.
I-Cooper test isivivinyo esihle kakhulu sokunquma amandla akho nezinkomba zokuqina okujwayelekile phakathi kweqembu elithile leminyaka. Lokhu kuhlolwa kusetshenziswa kabanzi emhlabeni wonke, hhayi kuphela yizindikimba zamasosha nezikhethekile, kepha nasezinhlakeni ezahlukahlukene zemidlalo.
