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Ba qobiliyathoi jismonii khud chi tavr boyad baho dod?

SHumorai ziyodi mashqhoi sanjishi mavjudand (onhoro test ham leguyand), ki baroi baho dodan ba qobiliyathoi jismoni istifoda leshavand. Dar in jo tanho 5 test, ki baroi nisbatan purra baho dodan ba qobiliyathoi jismoniat ba tu yori medihand, ovarda shuda- and (asosiash 4 test).

1.     Baroi baho dodan ba qobiliyati suratnokii badan – davidan az ogozi baland ba masofai 30 m (jadvali 3).

Tajhizot: Soniyasanji zarrasoniyahoro nishondihanda, rohravi hamvori daroziash az 30 m ziyodtar.

Tasviri test: Bo ishorai «Omoda bosh» holati «omodaboshi badanro dar nazdi khati ogoz qabul kun». Bo nidoi «Ba pesh» bo maso- fai 30 m bo surati nihoyat baland davidan.

Pesh az marra suratro past nakuned.

Natija. Vaqti davidan ba 30 m (nishondodi surat) aniq to hissai dahumi soniya.

2.      Usuli dinamometriyaro baroi muayyan namudani quvvai bandi dastho istifoda mebarand. Quvvai mushakhoi dastho bo yorii dina- mometri bachagonai dasti, ki dar dasti maktabbacha khub joygir meshavad, bo aqrabaki ba tarafi kafi dast gardondashuda chen karda meshavad.

Tajhizot: Dinamometri dasti (jadvali 4).

Tasviri test: Honanda dastashro ba yak taraf daroz mekunad va bo tamomi quvva dinamometrro 3 marotibagi bo hardu dastash zer mekunad.

Natija. Quvvai dastho sanjida meshavad. Natijai behtarin ba hisob girifta meshavad (nishondodi har dast alokhida).

3.      Baroi baho dodani qobiliyathoi suratnoky va nerumandy jakhidan az joyi ist ba darozi bo takoni har du poy (rasmi 56, jadva- li 5) ba hisob girifta meshavad.

Tajhizot: zamini hamvor, jadval.

Tasviri test. Bo nugi poy dar nazdi khati bo bur judokunanda istoda, poshnai poyhoro ba hamdigar ba tarzi muvozi (parallel) meguzorem. Badarozi botamomiquvva,dasthorotakondodabijahed.

2-3 marotiba in harakatro takror kuned (har dafa 30 soniya dam gired).

Natija: Darozii jahish az khati judokardashuda to izi poshnai poyi ba khati marra nazdiktarbuda baho doda meshavad. Rasonidani digar uzvhoi badan ba hisob girifta nameshavad.

Rasmi 56
Rasmi 56

1.      Partoftani tubi kaloni vaznash 1 kg az joyi ist ba darozi.

Tajhizot: maydonchai dar har yak metr khatkashidashuda, bayraq- chahoi ishorati (jadvali 8).

Tasviri test. Bozingar tubro girifta, ba zamin meshinad va az pasi cap bo du dast tubro ba tarafi maydon havo medihad. in harakat- ro metavonad 3 marotiba ijro kunad. Natijai behtarin qayd karda meshavad.

Natija: Ba darozii partoftani tub baho doda meshavad.

2.    Qat va rost kardani dastho dar takya dar kholati daroz kashi- dan dar boloi kharaki gimnastiki.

Tajhizot: Haraki gimnastiki.

Tasviri test. Az holati avvala ba kharaki gimnastiki dar shakli kundalang, kitfhoro dar boloi panjahoi dast nigokh, doshta istodan. Cap va poykho dar masiri yak khati rost joygirand.

Natija. Dasthoro to rasidani qafasi sina ba kharak qat karda, sipas onhoro rost karda, ba holati avvala bargashtan.

Natijaho qayd karda meshavand.

BAHOHOI MEYORII NAMUNAVII NATIJAHOI DAVIDAN BA ZOm. (sek.)

Saghi natijahoi pisaron Jadvali 3

Sinnu

sol

Past Az miyona past Miyona Az miyona baland Balshsh
7 sola 6,8 va ziyodgar az in 6,7-6,3 6,2-5,6 5,4-5,2 5,1 va kamtar az in
8 sola 7,0 va ziyodg. 6,9-6,5 6,4-5,6 5,5-5,1 5,0 va kam.
9 sola 6,5 va ziyodg. 6,4-6,1 6,0-5,2 5,1-4,8 4,7 va kam.
10 sola 6,2 va ziyodg. 6,1-5,8 5,7-5,2 5,148 4,6 va kam.
Sat\i natijahoi dukhtaron
7 sola 7,3 va ziyodg. 7,2-6,9 6,4-5,9 5,8-5,4 5,3 va kam.
8 sola 7,1 va ziyodg. 7,0-6,7 6,1-5,8 5,7-5,4 5,3 va kam.
9 sola 6,8 va ziyodg. 6,8-6,4 5,9-5,6 5,5-5,2 5,1 va kam.
10 sola 6,6 va ziyodg. 6,5-6,2 5,6-5,3 5,2-4,9 4,8 va kam.

BAHOHOI MEYORII NAMUNAVII NATIJAHOI FISHURDANI PANJAI DAST (DINAMOMETRIYAI PANJAI DAST)

Jadvali 4

Sinnu

sol

Dast Darajabandii natijaho
Az miyona               Miyona

past

Az miyona baland Baland
Sathi inkishofi pisaron
7 sola Rost CHap 13.5

12.5

14,0-18,0

13,0-18,0

18,5

17,0

19,0

17,5

8 sola Rost CHap 14.5

12.5

15,0-19,0

13,0-17,5

19,5

18.0

20,0

19,5

9 sola Rost CHap 17.0

15,5

17,5-23,5

16.0-21,5

24,0

22.0

24,5

23,0

10 sola Rost CHap 19.5

17.5

20.0-25,5

18,0-24,5

26,0

25,0

27.5

26.5

Sathi inkishofi dukhtaron
7 sola Rost CHap 12,0

11.0

12,5-16,0

1 1,5-14,0

16.5

14.5

17,5

15,0

8 sola Rost

CHap

13.5

11.5

14.0-16,5

12.0-15.0

17,0

15,5

18,5

16,0

9 sola Rost CHap 14,5

14,0

15,0-20,0

14,5-19,0

20.5

19.5

21,0

20.5

10 sola Rost CHap 17,0

16.0

17.5-   22,0

16.5-   20,0

22.5

20.5

23,0

21,5

BAHOHOI MEYORII NAMUNAVII NATIJAHOI

Jadvali 5

 

Sinnu sol Past Az misna past Miyona Az miyona baland Baland
7 sola 94 va kamtar 95-109 110-129 130-139 140 va ziyodtar
8 sola 99 va kam. 100-114 115-139 140-149 150 va ziyodt.
9 sola 104 va kam. 105-119 120-144 145-159 160 va ziyodt.
10 sola 114 va kam. 115-129 130-154 155-169 170 va ziyodt.
Sathi inkishofn dukhtaron
7 sola 89 va kam. 90-99 100-119 120-129 130 va ziyodt.
8 sola 89 va kam. 90-99 100-124 125-139 140 va ziyodt.
9 sola 89 va kam. 90-104 105-129 130-144 145 va ziyodt.
10 sola 104 va kam. 105-114 115-139 140-154 155 va ziyodt.

JAHIDAN BA DAROZI A3 JOY (masofa bo m., s.m)

Satqi inkishofi pisaron

BAHOHOI MEYORII NAMUNAVII NATIJAHOI

Jadvali 6

Sinnu

sol

Past Az miyona past Miyona Az miyona baland Baland
7 sola 0,99 va kamt. 1,00-1,49 1,50-2,48 2,50-2,99 3,00 va ziyodt.
8 sola 0,99 va kamt. 1,00-1,99 2,00-2,49 2,50-2,99 3,00 va ziyodt.
9 sola 1,49 va kamt. 1,50-1,99 2,00-2,99 3,00-3,49 3,50 va ziyodt.
10 sola 1,99 va kamt. 2,00-2,49 2,50-3,49 3,50-3,99 4,00 va ziyodg.
Satkhi inyushyufi dukhtaron
7 sola 0,99 va kamt. 1,00-149 1,50-1,99 2,00-2,49 2,50 va ziyodg.
8 sola 0,99 va kamt. 1,00-149 1,50-1,99 2,00-2,49 2,50 va ziyodg.
9 sola 0,99 va kamt. 1,00-149 1,50-2,49 2,50-2,99 3,00 va ziyodg.
10 sola 1,49 va kamt. 1,50-1,99 2,00-2,99 3,00-3,49 3,50 va ziyodg.

PARTOFTANI TUBI PURKARDASHUDA (1 kg) (masofa dar m., sm.)

Satkhi nnkishofi pisaron

BAHOHOI MEYORII NAMUNAVII NATIJAHOI QAT BA ROST KARDANI DASTON DAR HOLATI HOBIDAN DAR HARAKI GIMNASP (MIQDOR)

Jadvali 7

Sathi natijahoi pisaron

Sinnu sol Past Az miyona past Miyona Az miyona baland Baland
7 sola 9 va kamt. 10-15 16-23 24-30 31 va ziyodt.
8 sola 9 va kamt. 10-15 16-24 25-31 32 va ziyodt.
9 sola 10 va kamt. 1 1 -16 17-27 28-34 35 va ziyodt.
10 sola 10 va kamt. 11-17 18-28 29-35 36 va ziyodt.
Satkhi natijahoi dukhtaron
7 sola 1 2-3 5-16 17-20 21 va ziyodt.
8 sola 1 2-3 5-16 17-22 23 va ziyodt.
9 sola 1 3-4 5-16 17-22 23 va ziyodt.
10 sola 1 3-4 5-16 17-22 23 va ziyodt.

Ezoh: Testhoi peshnihodgashta (mashqhoi jismoni) dar davomi sol 2 marotiba tavsiya meshavand. Natijaho muqoisa karda meshavsii (az testho istifoda namuda, shumo boyad sinnu sol, darozii qad, vazn davri qafasi sinaro doned). Hamai natijahoi khudro dar bora\ inkishof va omodagii jismoni az rui bahoi takhminsh normativi muqoisa namoed. Agar shumo dar mahfili varziii ishtirok kuned, ba shumo ijroi testhoi dushvortar tavsiya dod< meshavad. Hangomi ijroi onho shumo natijahoi varzishii khudro zu baland bardoshta, ba samarahoi dilkhoh noilmegarded.

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