Test your strength endurance in 4 minutes

In 1968, Dr. Kenneth Cooper has developed a series of tests on the physical fitness of the body for the US Army. Best known were two of them. The first involves 12-minute run latching distance traveled and subsequent analysis of sports and medical records. The second - a set of exercises that are performed on time. Just about this test and we'll talk.

This set of exercises not only check your level of physical fitness, but also give a serious burden on the cardiovascular system make work your muscles and show that you still have something to seek. You have to do four rounds, each of which - four exercises of 10 repetitions each.

In one circle includes:

• 10 push-ups. After performing the stay-ups lying.
• 10 jumps from the stop lying. After performing roll over on his back.
• 10 lifting body, or twists, or diversion feet behind his head.
• 10 sit-ups, or jumping out from a complete Seda or raznozhek (knee should touch the floor).

Salt in the fact that all this is necessary to perform in a short period of time.

Three minutes - an excellent result, 3 minutes and 30 seconds - good, 4 minutes - satisfactory.

If you need more time to work on ourselves and try again later. The test is performed in different variations, so you can try several and choose what is more suitable for you. But do not feel sorry for yourself, it's still a test of physical training, not lazy warm in bed.

Before you start, take a look one of the few videos where the test is done really well.

In addition to direct use, this set of exercises you can use in your regular workouts. Many perform complex Cooper as a warm up or, conversely, to give the final portion of the load body at the end of the workout.

Regularly performing these exercises and focusing on the allotted time, you will greatly increase your level of endurance and, accordingly, will be able to perform the test more and more successful.

Tried? Share your results in the comments.