Abasubathi abaningi, kufaka phakathi abagijimi, bayazibuza ukuthi bangathola kanjani ngezinga labo lokuqina komzimba? Ngenye indlela, ungenza izivivinyo nokuhlola okuhlukahlukene, noma uhlolwe ngudokotela. Kodwa-ke, kulula kakhulu futhi kulula kakhulu ukwenza ukuhlolwa kwe-Cooper. Luyini lolu vivinyo, uyini umlando walo, okuqukethwe kanye namazinga alo - funda kulesi sihloko.
Ukuhlolwa kukaCooper. Yini?
Ukuhlolwa kwe-Cooper igama elejwayelekile lokuhlolwa okuningana kokuqina komzimba womuntu. Zadalwa ngo-1968 ngudokotela ovela e-United States, uKenneth Cooper, futhi zazenzelwe amasosha empi yaseMelika. Sekukonke, lolu hlelo lubandakanya izivivinyo ezingaba ngamashumi amathathu, ezithandwa kakhulu, njengokulula ukwenziwa.
Sekukonke, kwenziwe izivivinyo ezikhethekile ezingaphezu kwamashumi amathathu kuze kube manje. Zenzelwe imikhakha eyahlukene yezemidlalo, kufaka phakathi: ukugijima imizuzu eyi-12, ukubhukuda, ukuhamba ngebhayisikili, ukushushuluza unqamule izwe, ukuhamba - okwejwayelekile nezitebhisi, ukweqa intambo, ukusunduza nokunye.
Izici zalesi sivivinyo
Isici esiyinhloko salezi zivivinyo ukwenziwa lula kwazo nokwenza lula kwazo. Ngaphezu kwalokho, zingadluliselwa ngabantu banoma yimuphi ubudala - kusukela kwabaneminyaka engu-13 kuya kwabadala (50+).
Phakathi nalezi zivivinyo, ngaphezu kwesibili kokuthathu kwesisindo semisipha kuyabandakanyeka kumuntu. Umthwalo omkhulu kunayo yonke wenziwa maqondana nokusetshenziswa komoya-mpilo ngumzimba womsubathi.
Ngokunjalo, isivivinyo sizohlola ukuthi umzimba ubhekana kanjani nengcindezi, nokuthi izinhlelo zokuphefumula nezinhliziyo zisebenza kanjani.
Ukuhlolwa okudume kakhulu
Isivivinyo sikaCooper esithandwa kakhulu yi-treadmill - njengoba kungabizi kakhulu futhi kulula ukwenza. Ingqikithi yayo ilele ekutheni emizuzwini eyishumi nambili udinga ukugijima ibanga elide ngangokunokwenzeka, ngokuya ngempilo yakho nokuqina komzimba kungakuvumela.
Ungaletha lokhu kuhlolwa noma ikuphi - kuthrekhi ekhethekile, ehholo, epaki, kepha, mhlawumbe, inkundla ingabizwa njengendawo engcono kakhulu yokuhlolwa kokusebenza kukaCooper.
Umlando wokuhlola osebenzayo we-Cooper
Isivivinyo sikaCooper senziwa okokuqala ngo-1968. Udokotela waseMelika (kanye nephayona lokuzivocavoca nge-aerobic) UKenneth Cooper idale izivivinyo eziningana zamasosha e-United States Army.
Ikakhulu, ukugijimela imizuzu eyi-12 bekuhloselwe ukucacisa ukuqeqeshwa ngokomzimba kwabasebenzi bezempi abaqeqeshiwe.
Njengamanje, lolu vivinyo lusetshenziselwa ukuhlola ukuqina komzimba wabo bobabili abagijimi abangochwepheshe (ngokwesibonelo, abasubathi bezingoma nabagadli bezinkundla, abadlali bebhola, njll.
Isivivinyo sokusebenza sikaCooper. Okuqukethwe
Ekuqaleni, udokotela uKenneth Cooper weza nalolu vivinyo kwizakhamizi ezineminyaka eyi-18-35. Kuyaphawuleka ukuthi umsunguli wesivivinyo waphikisana nokuthi wenziwe phakathi kwalabo abaneminyaka engaphezu kwengama-35 ubudala.
Ngemuva kwakho konke, lapha udinga ukuqonda: amadoda, ngokwesibonelo, eneminyaka engu-18 no-40, ngeke akwazi ukuqedela isivivinyo ngendlela efanayo. Okokuqala, iminyaka yomuntu ophumelela esivivinyweni izothinta imiphumela.
Kodwa-ke, lokhu akusho nakancane ukuthi, ngokwesibonelo, indoda eneminyaka engama-50 nangaphezulu ngeke ikwazi ukuncintisana nabantu abasha. Ngempela, kulokhu, into ebaluleke kakhulu ukuqeqeshwa kahle ngokomzimba.
Ngesikhathi sokugijima semizuzu eyi-12, umzimba womuntu uthola umthwalo omuhle kakhulu we-aerobic, ukusuthiswa komoya-mpilo, okusho ukuthi isivivinyo ngokwaso asikwazi futhi ngeke silimaze umzimba.
Kuyathakazelisa ukuthi phakathi nalolu vivinyo, izingxenye ezimbili kwezintathu zawo wonke ama-muscle mass zifakiwe emsebenzini, ngakho-ke ngosizo lwalesi sivivinyo kungenzeka ukuthola iziphetho mayelana nokuthi umzimba wonke usebenza kanjani. Lapho sigijima, izinhlelo zethu zenhliziyo nemithambo yokuphefumula zisebenza ngenkuthalo, ngakho-ke kulula ukuhlaziya umsebenzi wazo nokulungela ukusebenza komzimba.
Ukwenza ukuhlolwa kwe-Cooper okusebenzayo. Izigaba
Ngaphambi kokuqala ukuhlolwa kwe-Cooper, isifundo kufanele senze ukufudumala ngaphandle kokuhluleka. Kungenziwa ngemizuzu emihlanu kuya kweyishumi nanhlanu.
Ngakho-ke, izinhlobo ezilandelayo zokuvivinya umzimba zinconywa njengokuzifudumeza:
- Ukugijima. Lokhu kuhamba kuzobe kuyisiqalo sokuqala umsebenzi womzimba, ukuwufudumeza, ukuwulungiselele ukuhlolwa;
- Ukuqinisa ngokujwayelekile imithambo yokuzivocavoca ukufudumeza wonke amaqembu emisipha;
- Kubalulekile ukwelula: kuzosiza ukulungisa yonke imisipha nemisipha yokuhlola, futhi kungalimali lapho kunyakaza okukhulu.
Noma kunjalo, qaphela: ngokuzifudumeza, kufanele futhi ungakwenzi ngokweqile. Uma ukhathala ngaphambi kokuhlolwa, imiphumela yokuhlolwa kungenzeka ingabi mihle kakhulu.
Isivivinyo uqobo siqala ngamaqembu ezemidlalo ajwayelekile: "Reade setha Hamba!". Lapho umyalo wokugcina uzwakala, isitophuwashi siqala ukusebenza, futhi isihloko siqala ukunyakaza. Ngendlela, lokhu kuhlolwa kungathathwa kokubili ukugijima nokuhamba. Kodwa-ke, khumbula ukuthi uma uhamba ngezinyathelo yonke imizuzu eyi-12, imiphumela yokuhlolwa ingahle ingakujabulisi.
Ngemuva kwemizuzu eyi-12, isitophuwashi iyacisha bese kukalwa ibanga elimboziwe. Ngemuva kwalokho, imiphumela iqhathaniswa netafula lamazinga, lapho kungenziwa isiphetho esifanele ngokuqina komzimba kwesihloko esithile sokuhlolwa.
Ngemuva kokuphumelela esivivinyweni, kudingeka ukubopha ukuze ubeke ukuphefumula okuhlelekile. Ngakho-ke, ukuhamba imizuzu engu-5 noma ukugijima kufanelekile njenge-hitch.
Izindinganiso zokuhlola ze-Cooper
Ukuze uhlole imiphumela yokuhlolwa okuphasisiwe, udinga ukubheka ipuleti elikhethekile. Ngaphezu kwalokho, kufanele kuqashelwe ukuthi akukho okubizwa ngokuthi "kusho kwegolide".
Ipuleti lifaka izindinganiso zobulili, ubudala nobude bebanga elimbozwe kungakapheli imizuzu eyi-12. Imiphumela ihlolwe ngokuthi "iphansi kakhulu", "iphansi", "isilinganiso", "inhle" futhi "mihle kakhulu".
Ubudala 13-14
- Abesilisa abasebasha abakule minyaka kufanele bahlanganise ibanga elingamamitha angama-2100 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2700 (imiphumela emihle kakhulu).
- Ngokunjalo, abesifazane abasebasha abakule minyaka kufanele bahlanganise ibanga lamamitha ayi-1500 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2000 (imiphumela emihle kakhulu).
Ubudala 15-16
- Abesilisa abasebasha abakule minyaka kufanele bahlanganise ibanga elingamamitha angama-2200 ngemizuzu eyi-12 (imiphumela ephansi kakhulu) kuze kufike kumamitha ayi-2800 (imiphumela emihle kakhulu).
- Ngokunjalo, abesifazane abasebasha abakule minyaka kufanele bahlanganise ibanga lamamitha ayi-1600 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2100 (imiphumela emihle kakhulu).
Ubudala beminyaka engu-17-20
- Abafana kumele bahlanganise ibanga elingamamitha angama-2300 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-3000 (umphumela omuhle kakhulu).
- Ngokulandelayo, amantombazane kufanele ahlanganise ibanga ukusuka kumamitha ayi-1700 ngemizuzu eyi-12 (imiphumela ephansi kakhulu) kuze kufike kumamitha angama-2300 (imiphumela emihle kakhulu).
Ubudala 20-29
- Izinsizwa kumele zihlanganise ibanga elingamamitha ayi-1600 ngemizuzu eyi-12 (imiphumela ephansi kakhulu) kuze kufike kumamitha ayi-2800 (imiphumela emihle kakhulu).
- Ngokulandelayo, abesifazane abasebasha bakule minyaka kufanele bahlanganise ibanga lamamitha ayi-1500 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2700 (imiphumela emihle kakhulu).
Ubudala beminyaka engama-30-39
- Amadoda akule minyaka kufanele ahlanganise ibanga lamamitha ayi-1500 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2700 (imiphumela emihle kakhulu).
- Ngokunjalo, abesifazane abakule minyaka kufanele bahlanganise ibanga lamamitha ayi-1400 ngemizuzu eyi-12 (imiphumela ephansi kakhulu) kuze kufike kumamitha ayi-2500 (imiphumela emihle kakhulu).
Ubudala beminyaka engama-40-49
- Amadoda akule minyaka kufanele ahlanganise ibanga lamamitha ayi-1400 ngemizuzu eyi-12 (imiphumela ephansi kakhulu) kuze kufike kumamitha ayi-2500 (imiphumela emihle kakhulu).
- Ngokunjalo, abesifazane abakule minyaka kufanele bahlanganise ibanga lamamitha ayi-1200 ngemizuzu eyi-12 (imiphumela ephansi kakhulu) kuze kufike kumamitha angama-2300 (imiphumela emihle kakhulu).
Ubudala beminyaka engu-50 +
- Abesilisa abaneminyaka engama-50 nangaphezulu kufanele bahlanganise ibanga lamamitha ayi-1300 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2400 (imiphumela emihle kakhulu).
- Ngokulandelayo, abesifazane abangaphezu kweminyaka engama-50 kumele bahlanganise ibanga lamamitha ayi-1100 ngemizuzu eyi-12 (umphumela ophansi kakhulu) kuze kufike kumamitha ayi-2200 (imiphumela emihle kakhulu).
Ngeminye imininingwane ngemihlahlandlela yokuhlolwa kokusebenza kukaCooper, bona i-nameplate enamathiselwe.
Amathiphu wokuthi ungawuthola kanjani umbhalo owedlule kaCooper
Ngezansi kukhona amanye amathiphu namasu wokuthi ungayithola kanjani imiphumela emihle kakhulu ye-Cooper Running Test yakho.
Ngakho-ke:
- qiniseka ukufudumala ngaphambi kokwenza isivivinyo. Lokhu kubaluleke kakhulu ezifundweni ezingaphezu kuka-40;
- ukwelula imisipha kuyadingeka (umakhi walolu vivinyo, K. Cooper, ukweluleka lokhu). Ngakho-ke, ukugoba uye phambili, kanye nokudonsa phezulu, kulungile.
Konke lokhu kwenziwa kangcono okungenani umzuzu owodwa.
- Songa amabhulashi abe "ingidi" bese uzama ukuwathatha ngangokunokwenzeka ngemuva kwekhanda, bese uzama ukuthinta izindwani zamahlombe ngezandla zakho.
- Lala ngomhlane, bese uvuka ngaphandle kokusebenzisa izandla zakho. Phinda lo msebenzi kaningana.
- Ama-push-up mahle njengokuzifudumeza ngaphambi kokwenza isivivinyo.
- Ungahamba ngokushesha uzungeze inkundla, bese ushintsha phakathi kokugijima nokuhamba kancane, uthatha imizuzwana eyishumi nanhlanu esigabeni ngasinye;
- Ngesikhathi sokuhlolwa, akunakusebenza ngokweqile. Khumbula: awenzi isivivinyo, kodwa uvivinya umzimba wakho.
- Ngemuva kokuphothula isivivinyo, ungayeki, kepha hamba kancane - imizuzu emihlanu kuya kweyisikhombisa yanele. Ngaphandle kwalokho, ungazizwa unesiyezi, ingcindezi yeqa, noma isicanucanu.
- Ngemuva kokuhlolwa, akuvunyelwe ukuthatha shawa elishisayo ngokushesha ukuya egumbini lesitimu noma ku-hammam. Kunconywa ukuthi uqale uvumele umzimba uphole, bese uqala izinqubo zamanzi kuphela.
Njengamanje, ukuhlolwa kweCooper, okwenziwe emashumini ambalwa edlule amasosha eNyakatho Melika yaseMelika, kusetshenziswa ngempumelelo kokubili ukuhlola abasubathi abangochwepheshe kanye nonompempe bezemidlalo, nokuhlola amandla omzimba nokuqina komzimba kwezakhamizi ezijwayelekile. Noma ngubani, kokubili osemusha kanye nesakhamuzi esiphezulu, angayithatha, futhi ngokuhamba kwesikhathi, ngemuva kokuqeqeshwa, bangathuthukisa imiphumela yabo.
