Mukamakonzekera mapulogalamu apadera kapena kuwerenga zolemba zamasewera, nthawi zambiri mumatha kuyesedwa ndi Cooper. Uku ndikutanthauza tanthauzo la kukhala wathanzi kwa munthu winawake.
Anthu ena ali ndi mphamvu zophulika komanso zopanda pake, pomwe ena amakhala achangu komanso osinthika, mayeserowa amakumbukira izi. Itha kuchitidwira munthu wazaka zilizonse komanso luso. Mayeso a Cooper - machitidwe 4 omwe angadziwitse kuthekera ndi chitukuko cha munthu.
Mayeso a Cooper - mbiri yoyambira
Kubwerera mu 1968, wasayansi wotchedwa Kenneth Cooper adakonza mayeso apadera a mphindi 12 makamaka ku United States Army.
Ntchito ya mayeserowa inali yophweka, kunali kofunikira kudziwa kuti munthu amene ali ndi maphunziro otani poyerekeza ndi zomwe zimachitika msinkhu winawake.
Poyambirira, kuyesa kunangokhala kungothamangitsa, koma masewera olimbitsa thupi pambuyo pake, kusambira ndi kupalasa njinga kudawonjezedwa apa.
Kuyesa Kothamanga kwa Cooper - Mphindi 12
Chodziwika kwambiri komanso choyambirira ndimayeso a Cooper othamanga kwa mphindi 12. Unali mtundu wamtunduwu m'thupi womwe udasankhidwa chifukwa chakuti pakuyenda mwamphamvu, mpweya wambiri umagwiritsidwa ntchito ndipo pafupifupi magulu onse amtundu wa thupi la munthu amagwira ntchito.
Kuphatikiza apo, kuyesa kumeneku kumaphatikizaponso dongosolo la minofu, kupuma ndi mtima wamitsempha. Kuthamanga kumachitika kwa mphindi 12, chifukwa munthawi imeneyi anthu ambiri amasowa mpweya ndipo thupi limayamba kufooka.
Ngakhale kupezeka pagulu lazotsatira pazaka zopitilira 35, Kenneth Cooper nthawi zonse wakhala akutsutsana ndikudutsa mayeso amenewa kwa anthu otere.
Kapangidwe koyeserera kwa Cooper
- Musanayambe kuyesa Cooper, muyenera kutentha thupi lanu ndi kutentha pang'ono. Zochita zanthawi zonse pantchito yotere ndi kuthamanga mopepuka, kutambasula, kugwedeza miyendo, mapapo, ndi zina zotero.
- Thupi likakhala lofunda mokwanira, muyenera kukonzekera kuthamanga ndikukafika pamzere woyambira. Ntchito yayikulu yoyesayi ndikuwona kuchuluka kwa mita ingathe kuyendetsedwa mu mphindi 12.
- Ndi bwino kuphimba mtunda pamalo olunjika popanda kufanana komwe kungasokoneze zotsatira. Ndi bwino kusankha phula lokutira kapena makina opondera pa bwaloli.
Miyezo Yoyesera
Zotsatira za mpikisano zimatsimikizika malinga ndi tebulo lapadera. Detayi imagawidwa m'magulu azimayi ndi abambo azaka 13.
Mwachitsanzo, pagulu lazaka 20-29, muyenera kulemba zotsatirazi:
- Zabwino kwambiri. M - oposa 2800; F - kuposa 2300 mita.
- Zabwino kwambiri. M - 2600-2800; F - 2100-2300 mamita.
- Zabwino. M - 2400-2600; F - 1900-2100 mita.
- Osayipa kwenikweni. M - 2100-2400; F - 1800-1900 mamita.
- Zovuta. M - 1950-2100; F - 1550-1800 mamita.
- Zoipa kwambiri. M - zosakwana 1950; F - osakwana 1550 mita.
Kuyesa kwa Mphamvu Zolimbitsa Thupi la Cooper
Popita nthawi, panali mphukira zoyeserera zoyeserera za Cooper kwa mphindi 12. Mwachitsanzo, kuyesa mwamphamvu kumagwiritsidwa ntchito kwambiri ku Russian Federation pakati pamagulu ankhondo. Zimakhala pochita masewera olimbitsa thupi angapo.
Palibe nthawi apa, koma zotsatira zake zimadalira kuthamanga kwa ndimeyi:
- Choyamba, muyenera kuchita zolimbitsa 10 nthawi zonse osadzuka ndikupitilizabe kugona.
- Pambuyo pake, muyenera kupanga kudumpha 10 mutagwira manja anu mozungulira, ndi mawondo anu, kukoka pafupi ndi manja anu momwe mungathere, kenako ndikubwezeretsani miyendo pamalo oyambirira. Kusunthaku ndikofanana ndi zolimbitsa thupi, kupatula kuti miyendo yonse imagwira ntchito. Pambuyo pa kudumpha kuchuluka kofunikira, muyenera kugubudukira kumbuyo kwanu.
- Mukadumpha, muyenera kusinthana makina osindikizira katatu ndikukweza miyendo yanu kumtunda (mtengo wa birch) kapena ngakhale kuwaponya kumbuyo kwa mutu wanu, ndikukweza chiuno pansi.
- Chotsatira, muyenera kudumpha mpaka kutalika kwambiri kuchokera pamalo okwera kokwanira kakhumi. Mukamaliza ntchitoyi, mayeso akwaniritsidwa.
Pachiyesochi, zisonyezo sizigawidwa m'magulu azaka, amuna ndi akazi.
Pali zisonyezo 4 zokha patebulo:
- Mphindi 3 ndi zotsatira zabwino.
- 3 min. Mphindi 30. - CHABWINO.
- Mphindi 4 - kulimbitsa thupi.
- Zoposa mphindi 4 sizikhutiritsa.
Mayeso osambira a Cooper mphindi 12
Magawo ena a mayeso a Cooper, omwe akukhala otchuka kwambiri pakati pa othamanga. Kuyesedwa kumachitikanso chimodzimodzi kuthamanga, kokha chifukwa chake kutalika kwa madzi kumayeza.
Asanayambe, munthu ayenera kukhala wofunda kuti azichita bwino ndikukonzekera thupi kuti athe kupsinjika. Nkhaniyo ikangokonzeka kwa mphindi 12, mtunda wokutidwa umayesedwa kumapeto.
Zizindikiro za gulu kuyambira zaka 20 mpaka 29 zakubadwa:
- Zabwino kwambiri. M - zoposa 650; mamita oposa 550.
- Zabwino. M - 550-650; Mamita 450-550.
- Zabwino. M - 450-550; Mamita 350-450.
- Zovuta. M - 350-450; Mamita 275-350.
- Zosakhutiritsa. M - zosakwana 350; osakwana mamita 275.
Kuyesa njinga kwa Cooper
Mayeso a njinga za Cooper nawonso samasiyana ndi kusambira komanso kuthamanga pantchito yake yayikulu, yomwe ndi, kuthana ndi mtunda wina munthawi yomwe wapatsidwa. Asanayese kuyesa, mutuwo umayenera kukometsa ndikukonzekeretsa thupi kupsinjika.
Miyezo yazaka 20 mpaka 29:
- Zabwino kwambiri. M - kuposa 8800; F - kuposa mamita 7200.
- Zabwino. M - 7100-8800; F - 5600-7200 mamita.
- Zabwino. M - 5500-7100; F - mamita 4000-5600.
- Zovuta. M - 4000-5500; F - 2400-4000 mamita.
- Zosakhutiritsa. M - zosakwana 4000; F - osakwana 2400 mita.
Momwe mungakonzekerere ndikudutsa mayeso bwinobwino?
Kuti muthe kuyesa mtundu uliwonse wa mayeso a Cooper, muyenera kukhala ndi thanzi labwino komanso kupirira. Ndi chizindikiro ichi chomwe chimakhudza kwambiri zotsatira zake.
Chifukwa chake, kuchokera apa, kuti musinthe mtunda kapena nthawi, chidwi chachikulu chiyenera kulipidwa pamitima ya cardio komanso kulimbitsa thupi. Chofunikanso ndikumverera bwino. Popeza ngati kufooka kumamvekedwa panthawi yophunzitsidwa, kumva kupweteka, arrhythmia kapena tachycardia, kuyesa kumayima nthawi yomweyo.
Kuchita masewera olimbitsa thupi a Cooper kunyumba
Kutengera mtundu wanji wa mayeso a Cooper omwe achitike, zizindikilo zina zimayenera kukonzedwa.
Ngati ikuyesa kuyesa mutha kugwiritsa ntchito izi:
- mphalapala kuthamanga;
- kuyenda pa miyendo yowongoka;
- kuthamanga chammbuyo;
- kuthamanga, kukweza mawondo anu mmwamba.
Pazotsatira zabwino pamayeso a Cooper a njinga, mutha kuphunzitsa:
- bala;
- thupi la nkhonya limapotoza;
- bala lammbali;
- lumo;
- ngodya;
- kukwera njinga.
Poyesa mphamvu, chidwi chiyenera kulipidwa kuzinthu zofunikira:
- kukankhira mmwamba;
- kukweza mawondo ku thupi pamalo abodza;
- kulumpha squat;
- kuponyera miyendo pamutu pomwe wagona.
Kuti muwongolere magwiridwe oyeserera, mutha kugwiritsa ntchito izi:
- kusambira ndi bolodi;
- kusambira ndi mikono yoyenda mtsogolo;
- kusambira ndi dzanja limodzi kapena awiri atamangirira thupi.
Kuphatikiza pa machitidwewa, chisamaliro chapadera chiyenera kulipidwa kuntchito zonse zomwe zimalimbitsa dongosolo lamtima.
Chiyeso cha Cooper ndi mayeso abwino kwambiri kuti mudziwe mphamvu zanu komanso zizindikiritso zanu pakati pa gulu. Kuyesaku kumagwiritsidwa ntchito padziko lonse lapansi, osati ndi magulu ankhondo komanso apadera, komanso m'masewera osiyanasiyana.
