Nau'in Gwajin Jiki da Ayyukan da ke Bukatar Su

Wadatacce

• Iri gwajin lafiya
• Gwajin jiki
• Optionsarin zaɓuɓɓukan gwajin abubuwan haɗin jiki
• Gwajin gwajin zuciya
• VO2 gwaji
• Testsananan gwaji
• Musarfin tsoka da jimiri gwaji
• Gwajin sassauci
• Gwaji-da-isa gwajin
• Gwajin sassaucin kafaɗa (gwajin zik din)
• Gwajin daga akwati
• Amfanin gwajin lafiya
• Don aiki
• Don burin lafiyar mutum
• Don kare lafiyar haɗari
• Ayyuka da ke buƙatar kimantawa da dacewa
• Ma'aikatan sojan Amurka
• Mai kashe wuta
• Dan sanda
• Rayuwa
• Wanene ya cancanci yin gwajin lafiyar jiki?
• Gwajin lafiyar yara
• Takeaway

Gwajin motsa jiki ya ƙunshi nau'ikan gwaje-gwaje da motsa jiki waɗanda ake amfani dasu don ƙayyade lafiyar lafiyarku da ƙoshin lafiyarku. Waɗannan gwaje-gwajen yawanci suna gwada ƙarfin ku, jimiri, da sassauci.

Ana buƙatar gwajin motsa jiki don ayyukan buƙata na jiki, kamar jami'an 'yan sanda, masu kashe gobara, da ma'aikatan soja. Assessididdigar motsa jiki na iya taimaka muku, ko mai ba ku horo na sirri, gano tsarin dacewa da ƙoshin lafiya.

Karanta don zurfafa dubawa akan nau'ikan gwaje-gwajen motsa jiki, abin da ake amfani dasu, da fa'idodin da suke kawowa.

Iri gwajin lafiya

Akwai nau'ikan kimantawa na motsa jiki, yana ba ku damar zaɓar nau'in da ya fi dacewa don biyan buƙatunku da burinku.

Gwajin jiki

Gwajin kitse na jiki ya dace da mutanen da suke son rasa nauyi fiye da kima ko bincika duk wani haɗarin lafiya. Da ke ƙasa akwai wasu hanyoyin da aka fi dacewa don gwada kayan jikin ku.

Optionsarin zaɓuɓɓukan gwajin abubuwan haɗin jiki

Mafi tsada, cikakkun gwaje-gwaje da aka yi a cikin jami'a, bincike, ko cibiyar kiwon lafiya na iya samar da ingantaccen sakamako.

Wadannan nau'ikan gwaje-gwajen sun hada da:

• dual-makamashi X-ray absorptiometry
• hydrostatic yin la'akari
• iska mai saurin motsa jiki (Bod Pod)
• bioimpedance spectroscopy (BIS)
• 3-D masu sikanin jiki
• nau'ikan daki-daki

Gwajin gwajin zuciya

Akwai nau'ikan gwaje-gwaje na jimrewar zuciya don lissafin yadda zuciyarka da huhunka suka sadar da iskar oxygen cikin jikinka yayin motsa jiki.

VO2 gwaji

Gwajin VO2 ya nuna yadda ake amfani da iskar oxygen (VO2 max) lokacin da kake motsa jiki mai ƙarfi. Matsayi mafi girma na karɓar iskar oxygen yana nuna cewa tsarin bugun zuciyar ku yana aiki yadda ya kamata.

Kuna iya yin VO2 gwaje-gwaje tare da likita ko motsa jiki masanin kimiyyar lissafi a cikin yanayin likita.

Testsananan gwaji

Kwararren mai koyarda motsa jiki na iya yin gwaji dan karami don sanin karfin zuciyarka. Wadannan sun hada da:

• Gwajin Astrand
• 2.4 kilomita (1.5 mil) gwajin gudu
• gwajin bacci mai yawa
• Cooper gwajin tseren mintina 12
• keke mai tsayayye, injin tuka jirgin ruwa, ko gwajin mai koyar da motsa jiki

Musarfin tsoka da jimiri gwaji

Gwajin ƙarfi da juriya na taimakawa tantance wanene daga cikin tsokoki da ƙungiyoyin tsoka suka fi ƙarfi, haka kuma waɗanne ne suka fi rauni kuma suna cikin haɗarin rauni.

Gwajin ƙarfi yana auna matsakaicin nauyin ƙungiyar tsoka zata ɗaga tare da maimaitawa ɗaya. Gwajin jimiri yana lissafin tsawon lokacin da ƙungiyar tsoka zata iya kwangila da saki kafin ka gaji.

Misalan gwajin jimiri sun haɗa da:

• squats
• turawa
• low plank yana riƙe

Gwajin sassauci

Kuna iya amfani da jarabawar sassauƙa don bincika rashin daidaitattun matsayi, kewayon motsi, da kowane yanki na matsi. Wadannan sun hada da:

Gwaji-da-isa gwajin

Don auna yadda sassaucin ƙasan ka da damtsen ka suke, zauna a ƙasa tare da miƙa ƙafafunka gaba ɗaya a gabanka. Nisan da hannuwanku suke daga ƙafafunku zai ƙayyade sassaucinku.

Gwajin sassaucin kafaɗa (gwajin zik din)

Wannan gwajin yana auna yadda wayoyin hannu na sama da na kafadunku suke. Sami hannu ɗaya a bayan wuyan ka da ƙasa tare da kashin bayan ka. Sai ka kawo hannunka na baya a bayan bayanka zuwa sama zuwa saman hannunka.

Kuna iya auna sassaucinku ta yadda hannayenku suke kusa da juna.

Gwajin daga akwati

Ana amfani da gwaji na daga akwatin jirgi don gano sassaucin zuciyar ka da kuma bayan ka. Kwanta kan ciki tare da hannunka tare da jikinka. Yi amfani da tsokoki na baya don ɗaga jikin ku ta sama kamar yadda za ku iya.

Amfanin gwajin lafiya

Don aiki

Gwajin motsa jiki na iya ba ku cikakken kwatancen yanayin lafiyar ku, duk wata damuwa ta lafiyar ku, da kuma dacewa da takamaiman aiki.

Wucewa gwajin motsa jiki zai tabbatar da cewa kuna iya yin aikin yayin rage haɗarin rauni. Hakanan yana iya taimakawa wajen tabbatar ko kuna buƙatar kowane gyare-gyare ko ƙuntatawa.

Don burin lafiyar mutum

Kuna iya amfani da sakamakon gwajin ku don gano wane nau'in motsa jiki da shirin rage nauyi zai yi aiki mafi kyau a gare ku kuma ku saita maƙasudin da suka dace.Hakanan zaka iya kwatanta sakamakonka ga mutane a cikin shekarunka da ƙungiyar jinsi don samun ra'ayin yadda zaka kwatanta.

Yayin da kuke ci gaba, zaku iya amfani da sakamakonku na asali azaman ma'auni lokacin da kuke auna sakamakonku daga baya.

Don kare lafiyar haɗari

Hakanan zaka iya amfani da sakamakonka don ganin ko kana da wani dalilin damuwa. Wasu sakamako mara kyau na iya nuna yiwuwar haɗari ko haɗarin lafiya, ba ka damar ɗaukar matakin rigakafi ko fara shirin magani.

Ayyuka da ke buƙatar kimantawa da dacewa

Wasu sana'o'in suna buƙatar ku wuce ƙimar lafiyar ku. Wannan yana tabbatar da cewa kana cikin ƙoshin lafiya kuma zai iya aiwatar da dukkan aiyukan aiki mai ƙalubale na jiki.

Wasu ƙananan ayyukan ƙalubalanci na jiki na iya buƙatar ku wuce ainihin jiki yayin aikin haya.

Ma'aikatan sojan Amurka

Don shiga aikin soja, kuna buƙatar yin gwajin ƙwarewa don shiga da wata gwajin kowane watanni 6 bayan haka. Gwaji ya bambanta tsakanin rassan. Rukunin Jirgin Ruwa shine mafi wahala.

Wadannan gwaje-gwajen dacewa sun hada da wasu daga cikin abubuwan da aka tsara:

• pullups
• situps ko crunches
• turawa
• a guje
• iyo
• durƙusa kwando

A cikin 2020, Sojojin Amurka za su gabatar da gwajin Kwarewa na Kokarin Soja. Zai kunshi:

• matattu
• tsayayyen jifa
• turawa ta hannu-saki
• Gudu-ja-kaya
• ƙafafun kafa
• Gudun mil 2

Mai kashe wuta

Don zama mai kashe gobara, dole ne ku sami nasarar thewarewar icalwarewar Dan takarar (CPAT). Yana gwada ƙarfin zuciyarku da ƙarfin murdiya da juriya.

CPAT ya hada da abubuwa masu zuwa. Dole ne a kammala su a ƙarƙashin minti 10 da dakika 20:

• hawa bene
• tiyo jawo
• kayan aiki dauke
• tsani tsani da tsawo
• shigar da karfi
• bincika
• ceto
• keta rufi da ja

Dan sanda

Don zama ɗan sanda, dole ne ku ci gwajin ƙwarewar jiki (PAT) wanda ya ƙunshi abubuwa masu zuwa:

• gudu gudu
• hawa bene
• kubutar da gunki ko'ina
• jan hanu daya mai jan hankali
• Gudun mil-1.5
• turawa ko zama
• benci latsa

Rayuwa

Don zama mai ceton rai, kuna buƙatar nuna karfi da dabarun ceto na ruwa. Abubuwan da ake buƙata zasu bambanta tsakanin wurin wanka, rairayin bakin teku, da masu tsaron rai na ruwa.

Hakanan ana buƙatar horar da masu ceton rai a cikin CPR, taimakon farko, da kula da rauni na wuya da na baya.

Wanene ya cancanci yin gwajin lafiyar jiki?

Kuna iya yin wasu nau'ikan gwaje-gwaje da kanku idan kawai kuna son sakamakon don amfanin ku. Don ƙarin sakamako mai kyau da zurfafawa, tuntuɓi likita, mai binciken likita, ko mai ba da horo na sirri.

Gwajin motsa jiki abin dogaro ne, amma ka tuna cewa waɗannan gwaje-gwajen alamu ɗaya ne kawai na lafiyar ka. Kuna so ku duba abubuwa da yawa na lafiyar ku da matakan lafiyar ku don samun cikakken hoto.

Gwajin lafiyar yara

Gwajin motsa jiki don yara yana auna yanayin motsa jiki, ƙarfi, da sassauci. Sau da yawa ana yin su ta hanyar shirin ilimin motsa jiki a makaranta. Ta waɗannan gwaje-gwajen, yara na iya ganin yadda lafiyarsu da ƙoshin lafiya suke kuma saita manufofin ci gaba.

Shirin Lafiyar Matasa na Shugaban Kasa yana daya daga cikin shirye-shiryen gwajin dacewa na yau da kullun a makarantu. Wannan shirin yana taimaka wajan haɓaka ilimi mai dacewa da ayyukan gwaji.

Makarantu na iya amfani da sakamakon gwajin don inganta shirye-shiryensu da tabbatar da malamai suna koyarwa a matakin mafi girma, kuma yara suna haɗuwa ko wuce matsakaicin ƙasa.

Sakamakon gwaji yana iya nuna lafiyar ɗalibai gaba ɗaya da duk haɗarin lafiyar da ke iya faruwa.

Takeaway

Akwai fa'idodi da yawa ga gwajin dacewa. Zaka iya amfani da sakamakonka ta hanyoyi da yawa. Sakamako daga gwaje-gwajen motsa jiki na iya zama alamar abin dogara ga lafiyar ku da dacewa don takamaiman aiki.

Ka tuna cewa mafi tsada, cikakkun gwaje-gwaje tare da ƙwararrun masu sana'a na iya haifar da kyakkyawan sakamako.

Kuna so ku bi sawun ma'aunarku kowane everyan makonni ko watanni don lura da kowane cigaba ko canje-canje. Yi magana da likitanka ko ƙwararriyar ƙwarewa idan ka lura da kowane canje-canje da ka iya haifar da damuwa, ko kuma idan kana so ka gyara aikinka na yau da kullun.