Mayeso othamanga a Cooper - miyezo, zomwe zili, malangizo

Ochita masewera ambiri, kuphatikizapo othamanga, akudabwa momwe angadziwire za momwe alili olimba thupi? Kapenanso, mutha kuchita masewera olimbitsa thupi osiyanasiyana ndi mayeso, kapena kukayezetsa ndi dokotala. Komabe, ndikosavuta komanso kosavuta kuyeserera mayeso a Cooper. Kuyesa uku ndi kotani, mbiri yake ndi chiyani, zomwe zili ndi miyezo - werengani m'nkhaniyi.

Mayeso a Cooper. Ndi chiyani icho?

Chiyeso cha Cooper ndi dzina lodziwika bwino pamayeso angapo azolimbitsa thupi la thupi la munthu. Adapangidwa mu 1968 ndi dokotala waku United States, Kenneth Cooper, ndipo amapangidwira gulu lankhondo laku America. Zonsezi, pulogalamuyi imaphatikizapo mayeso pafupifupi makumi atatu, omwe amadziwika kwambiri, ngatiosavuta kuchita.

Pazonse, mayeso apadera oposa makumi atatu apangidwa pakadali pano. Amapangidwa kuti apange masewera osiyanasiyana amasewera, kuphatikiza: kuthamanga kwa mphindi 12, kusambira, kupalasa njinga, kutsetsereka pamtunda, kuyenda - masitepe abwinobwino, kulumpha chingwe, ma push-up ndi ena.

Makhalidwe a mayesowa

Chofunikira kwambiri pamayesowa ndi kuphweka kwawo komanso kuphedwa kwawo. Kuphatikiza apo, amatha kupitilizidwa ndi anthu azaka zilizonse - kuyambira azaka 13 mpaka okalamba (50+).

Pakati pa mayeserowa, zoposa magawo awiri mwa magawo atatu a minofu imakhudzidwa ndi munthu. Katundu wamkulu kwambiri amachitika chifukwa chogwiritsa ntchito mpweya wa thupi la wothamanga.

Momwemonso, mayeso adzawunika momwe thupi limalimbanirana ndi kupsinjika, komanso momwe makina opumira ndi mtima amagwirira ntchito.

Mayeso Otchuka Kwambiri

Chiyeso chotchuka kwambiri cha Cooper ndi chopondera makina - chomwe ndichokwera mtengo kwambiri komanso chosavuta kuchita. Chofunikira chake ndikuti mumphindi khumi ndi ziwiri ndikofunikira kuyendetsa mtunda wautali kwambiri, malinga ndi momwe thanzi lanu komanso kulimbitsa thupi kwanu kungakulolereni.

Mutha kuyesa izi kulikonse - panjira yapadera, muholo, paki, koma, mwina bwaloli lingatchulidwe malo abwino kwambiri oyeserera Cooper.

Mbiri yoyesera ya Cooper

Chiyeso cha Cooper chidaperekedwa koyamba mu 1968. Wachipatala waku America (komanso mpainiya wochita masewera olimbitsa thupi) Kenneth Cooper adapanga mayeso angapo asitikali ankhondo aku United States.

Makamaka, kuthamanga kwa mphindi 12 kudapangidwa kuti adziwe kuphunzitsidwa mwakuthupi kwa akatswiri ankhondo.

Pakadali pano, kuyesaku kumagwiritsidwa ntchito poyesa kulimbitsa thupi kwa akatswiri onse othamanga (mwachitsanzo, othamanga, othamanga, etc.), oyimira masewera, komanso nzika wamba.

Mayeso othamanga a Cooper. Zokhutira

Poyamba, a Kenneth Cooper adabwera ndi mayeso awa kwa nzika za zaka 18-35. Ndizofunikira kudziwa kuti wopanga mayeso sanatsutse kuti ikuchitika pakati pa anthu azaka zopitilira 35.

Kupatula apo, apa muyenera kumvetsetsa: amuna, mwachitsanzo, ali ndi zaka 18 ndi 40, sangathe kumaliza mayeso mofananamo. Choyambirira, msinkhu wa munthu amene akuyesa mayeso ukhudza zotsatira.

Komabe, izi sizikutanthauza konse kuti, mwachitsanzo, bambo wazaka 50 kapena kupitirira sangapikisane ndi achinyamata. Zowonadi, pankhaniyi, chofunikira kwambiri ndikukhala ndi masewera olimbitsa thupi.

Pakuthamanga kwa mphindi 12, thupi la munthu limalandila mpweya wabwino kwambiri, kukhathamiritsa kwa oksijeni, zomwe zikutanthauza kuti mayeso omwewo sangathe kuvulaza thupi.

Chosangalatsa ndichakuti, pamayesowa, magawo awiri mwa atatu amtundu wonse wa minofu amaphatikizidwa pantchitoyo, motero mothandizidwa ndi mayesowa ndikotheka kudziwa momwe thupi lonse limagwirira ntchito. Tikamathamanga, makina athu amtima komanso kupuma akugwira ntchito, motero ndikosavuta kupenda ntchito yawo ndikukonzekera zolimbitsa thupi.

Kuchita mayeso a Cooper. Magawo

Musanayese kuyesa kwa Cooper, wophunzirayo ayenera kukhala wofunda mosalephera. Itha kuchitika kwa mphindi zisanu mpaka khumi ndi zisanu.

Chifukwa chake, mitundu yotsatirayi ya masewera olimbitsa thupi ikulimbikitsidwa ngati yotenthetsa:

• Kuthamanga. Kusunthika kumeneku kudzakhala kuyamba koyamba kugwira ntchito kwa thupi, kuwotha moto, kukonzekera mayeso;
• Kulimbitsa zolimbitsa thupi kutenthetsa magulu onse am'mimba;
• Ndikofunikira kuti mutambasule: zithandizira kukonza mitsempha yonse ndi minofu yoyeserera, komanso kuti musavulazidwe mukamayenda kwambiri.

Komabe, zindikirani: ndikutenthetsa, simuyenera kuzidwalitsa. Ngati mungatope musanayesedwe, zotsatira zake sizikhala zabwino kwenikweni.

Mayeso omwewo amayamba ndimagulu azosewerera masewera: "Reade set Pitani!". Lamulo lomaliza likamveka, stopwatch imayamba kugwira ntchito, ndipo mutuwo umayamba kuyenda. Mwa njira, mayesowa atha kutengedwa komanso kuyenda. Komabe, kumbukirani kuti ngati mungayende masitepe kwa mphindi 12, zotsatira zake sizingakusangalatseni.

Pakatha mphindi 12, poyimitsa wotchi imazima ndipo kutalika kwake kumayeza. Pambuyo pake, zotsatirazo zimafanizidwa ndi tebulo la miyezo, pamaziko omwe lingaliro loyenera lingapangidwe pokhudzana ndi kulimba kwa mayeso ena.

Pambuyo pakupambana mayeso, pangodya pamafunika kuti mupange mpweya wabwino. Chifukwa chake, kuyenda kwa mphindi 5, kapena kuthamanga, ndikoyenera ngati kachingwe.

Miyezo yoyeserera ya Cooper

Kuti muwone zotsatira za mayeso omwe adadutsa, muyenera kuyang'ana mbale yapadera. Komanso, ziyenera kudziwika kuti palibe chomwe chimatchedwa "tanthauzo lagolide".

Mbaleyi imaphatikizaponso miyezo ya jenda, zaka ndi kutalika kwa mtunda wokwanira mkati mwa mphindi 12. Zotsatira zimayesedwa ngati "otsika kwambiri", "otsika", "apakati", "abwino" komanso "abwino kwambiri".

Zaka 13-14

• Achinyamata achichepere azaka izi ayenera kuyenda mtunda wamamita 2100 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2700 (zotsatira zabwino kwambiri).
• Komanso, azimayi achichepere amsinkhuwu ayenera kuyenda mtunda wa mamitala 1500 mumphindi 12 (zotsatira zotsika kwambiri) mpaka 2000 mita (zabwino kwambiri).

Zaka 15-16

• Achinyamata achichepere azaka izi ayenera kutalika kwa mita 2200 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2800 (zotsatira zabwino kwambiri).
• Komanso, azimayi achichepere amsinkhuwu ayenera kuyenda mtunda wamamita 1600 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2100 (zotsatira zabwino kwambiri).

Zaka 17-20 zaka

• Anyamata ayenera kuyenda mtunda wamamita 2300 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 3000 (zotsatira zabwino kwambiri).
• Komanso, atsikanawo amayenera kuyenda mtunda wa mamita 1700 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2300 (zotsatira zabwino kwambiri).

Zaka 20-29

• Amuna achichepere ayenera kuyenda mtunda wa mamita 1600 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2800 (zotsatira zabwino kwambiri).
• Komanso, azimayi achichepere amsinkhuwu ayenera kuyenda mtunda wa mamita 1500 mu mphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2700 (zotsatira zabwino kwambiri).

Zaka 30-39 zaka

• Amuna azaka izi ayenera kutalika mtunda wa 1500 mita mphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2700 (zotsatira zabwino kwambiri).
• Momwemonso, azimayi azaka izi amayenera kutalika mtunda wa mamita 1400 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2500 (zotsatira zabwino kwambiri).

Zaka 40-49 zaka

• Amuna azaka izi ayenera kutalika kwa mita 1400 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2500 (zotsatira zabwino kwambiri).
• Mofananamo, azimayi azaka izi amayenera kutalika mtunda wa mamita 1200 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2300 (zotsatira zabwino kwambiri).

Zaka 50+ zaka

• Amuna azaka 50 kapena kupitilira apo ayenera kutalika kwa mita 1300 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2400 (zotsatira zabwino kwambiri).
• Komanso, azimayi azaka zopitilira 50 ayenera kuyenda mtunda wamamita 1100 mumphindi 12 (zotsatira zotsika kwambiri) mpaka mamitala 2200 (zotsatira zabwino kwambiri).

Kuti mumve zambiri pazoyeserera zoyeserera za Cooper, onani chikwangwani chomwe chili pamwambapa.

Malangizo a momwe mungapititsire lemba la Cooper

Pansipa pali maupangiri ndi zidule zogwiritsa ntchito Cooper Running Test ndikupeza zotsatira zabwino kwambiri.

Kotero:

• onetsetsani kuti mukutentha musanayese mayeso. Izi ndizofunikira makamaka pamitu yoposa 40;
• kutambasula minofu ndikofunikira (wopanga mayeso awa, K. Cooper, amalangiza izi). Chifukwa chake, kugwada patsogolo, komanso kukoka, kuli bwino.

Zonsezi zimachitika bwino kwa mphindi imodzi.

• Pindani maburashiwo mu "loko" ndikuyesera kuwatenga momwe mungathere kumbuyo kwa mutu, kenako yesani kukhudza masamba amapewa ndi manja anu.
• Gona kumbuyo kwako, kenako nyamuka osagwiritsa ntchito manja ako. Bwerezani zochitikazi kangapo.
• Kankhani ndizabwino ngati kutentha musanayese mayeso.
• Mutha kuyenda mozungulira bwaloli, kenako ndikusinthana pakati pothamanga ndikuyenda, kutenga masekondi khumi ndi asanu pagawo lililonse;
• Pakati pa mayeso, palibe chifukwa chomwe muyenera kugwirira ntchito mopitirira muyeso. Kumbukirani: simukulemba mayeso, koma kuyesa thupi lanu.
• Mukamaliza mayeso, musayime, koma kuyenda pang'ono - mphindi zisanu kapena zisanu ndi ziwiri ndikwanira. Kupanda kutero, mutha kumva chizungulire, kuthamanga kulumpha, kapena mseru.
• Pambuyo pa mayeso, sikuletsedwa kutenga nthawi yomweyo shawa lotentha kuti mupite kuchipinda chowotcha kapena hammam. Tikulimbikitsidwa kuti choyamba thupi lizizirala, kenako ndiyambitsani njira zamadzi.

Pakadali pano, mayeso a Cooper, omwe adapangidwa zaka makumi angapo zapitazo kwa asitikali aku North America United States Army, agwiritsidwa ntchito moyenera kuyesa akatswiri othamanga komanso oyimira masewera, ndikuyesa kuthekera kwa thupi komanso kulimba kwa nzika wamba. Munthu aliyense, wachinyamata komanso wokalamba, atha kutenga, ndipo popita nthawi, atatha maphunziro, amatha kusintha zotsatira zawo.