Ŋutilã me ami dzidzedze

• Kehaos: LƆGBƆA KUŊUAŊUA.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Ŋutilã me ami dzidzedze

Ŋutilã me ami dzidzedze nye dɔwɔnu vevi aɖe si wotsɔ daa kamedede kpɔ si kpena ɖe ŋuwò nènyaa wò ŋutilã ƒe kpekpeme ƒe alafa memamã si me ami le, si kpena ɖe ŋuwò nèkpɔa lãmesẽ bliboa kple kamedede ƒe agbɔsɔsɔme. Eɖea vi na amesiame, tso kamedede lɔ̃lawo dzi va ɖo ame ɖekaɖeka siwo dzea lolo dzi ɖeɖe kpɔtɔ ƒe mɔzɔzɔ gɔme, elabena enaa ŋutilã ƒe wɔwɔme ƒe nɔnɔmetata si sɔ wu lolo ɖeɖeko. Amewo adi be yewoawɔe atsɔ alé ŋku ɖe yewoƒe ŋgɔyiyi ŋu, aɖo kamedede ƒe taɖodzinu ŋutɔŋutɔwo, eye yewoawɔ kamedede alo nuɖuɖu ŋuti ɖoɖo si sɔ ɖe yewoƒe nuhiahiã tɔxɛwo nu.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã me ami dzidzedze

• Ne èle caliper zãm la, ƒo wò ŋutigbalẽ le teƒe geɖe abe wò akɔta, ata, kple abɔta ene, emegbe nàtsɔ caliper la adzidze eƒe titrime. Ahiã be nàwɔ esia zi etɔ̃ ya teti ɖesiaɖe be nàkpɔ mamã dedie.
• Ne èle ŋutilã me amidzidzenu zãm la, ɖeko nàɖe afɔ ɖe edzi ahalala be woaɖe ami ƒe alafa memamã si le ŋutilã me afia. Kpɔ egbɔ be wò afɔwo le dzadzɛ eye woƒu be nàte ŋu axlẽe wòade pɛpɛpɛ wu.
• Ŋlɔ wò dzidzenuwo ɖi eye nàgbugbɔ awɔ dɔa edziedzi be nàlé ŋku ɖe tɔtrɔ siwo va le ɣeyiɣi aɖe megbe ŋu.
• Dzidzea nu le ŋkekea ƒe ɣeyiɣi ɖeka me ɣesiaɣi, le nɔnɔme mawo ke me hena nuxexlẽ siwo de pɛpɛpɛ wu eye wowɔa nu ɖekae wu.

Nõuanded sooritamiseks Ŋutilã me ami dzidzedze

• **Nuwɔwɔ ɖekae nye Nu Vevi:** Ele vevie be nàdzidze wò ŋutilã me ami ɣesiaɣi. Esia fia be woadzidze nu le ŋkekea ƒe ɣeyiɣi ɖeka me, le nɔnɔme ɖeka ma ke me ɣesiaɣi. Le kpɔɖeŋu me, anyo wu be nàdzidze nu le ŋdi me hafi aɖu nu alo ade kame.
• **Mɔ̃ Nyuitɔ:** Ne èle calipers zãm la, kpɔ egbɔ be yele mɔnu nyuitɔ zãm. Esia fia be woaƒo ŋutigbalẽ kple ami (gake menye lãmeka o) le teƒe aɖewo koŋ le ŋutilãa ŋu. Zi geɖe la, enyo wu be nàna dɔwɔla bibi si wona hehee nawɔ esia be wòakpɔ egbɔ be esɔ pɛpɛpɛ.
• **Ƒo asa na Vodada Siwo Bɔ:** Vodada ɖeka si bɔ enye be màdzidze nu geɖe o. Anyo wu be nàdzidze nu eve ya teti le teƒe ɖesiaɖe be nàkpɔ egbɔ be esɔ pɛpɛpɛ.

Ŋutilã me ami dzidzedze KKK

Kas algajad saavad teha Ŋutilã me ami dzidzedze?

Ẽ, gɔmedzelawo ate ŋu adzidze woƒe ŋutilã me ami. Menye kamededee o, gake enye kamedede ƒe ŋgɔyiyi yometiti ƒe akpa vevi aɖe. Mɔnu vovovowo li siwo dzi woato adzidze ami le ŋutilã me, abe ŋutigbalẽ ƒe ami ƒe nutrenu, bioelectrical impedance, kple DEXA scans ene. Gake wokafui be woana dɔnyala aɖe, abe ame ŋutɔ ƒe hehenala alo lãmesẽdɔwɔla ene, nawɔ dzidzenu siawo be woakpɔ emetsonu siwo de pɛpɛpɛ wu.

Millised on tavalised variatsioonid Ŋutilã me ami dzidzedze?

• Dual-energy X-ray Absorptiometry (DEXA) Scan nye atikewɔwɔ me dodokpɔ si dzidzea ƒu ƒe kpekpeme, gake ate ŋu ana woadzidze ami ƒe alafa memamã si sɔ pɛpɛpɛ hã.
• Skinfold Calipers nye dɔwɔnu si wozãna tsɔ dzidzea wò ŋutigbalẽ ƒe titrime tsɔ bua ami si le ŋutilã me katã.
• Hydrostatic Weighing, si wogayɔna be tsi te kpekpeme, nye mɔnu si wozãna tsɔ nyaa ami ƒe alafa memamã si le ŋutilã me si wotu ɖe gɔmeɖose si nye Archimedes ƒe tsiƒuƒu dzi.
• Air Displacement Plethysmography (Bod Pod) nye mɔnu bubu si dzidzea ami ƒe alafa memamã to ya ƒe ʋuʋu zazã me tsɔ nyaa ŋutilã ƒe lolome kple eƒe kpekpeme.

Millised on head täiendavad harjutused Ŋutilã me ami dzidzedze?

• Ŋusẽdodo ƒe kamededewo abe kpekpeme kɔkɔ alo tsitretsitsi ƒe hehexɔxɔ ene ate ŋu akpe ɖe ŋutilã me ami dzidzedze ŋu to lãmekawo ƒe lolome dzi ɖeɖe kpɔtɔ me, si hã nana lãmenugbagbeviwo ƒe dɔwɔwɔ dzina ɖe edzi eye wòkpena ɖe ami geɖe fifi ŋu, si wɔnɛ be ami ƒe alafa memamã dzi naɖe akpɔtɔ.
• High-intensity interval training (HIIT) ate ŋu akpe ɖe ŋutilã me ami dzidzedze ŋu elabena menye ɖeko wòfiãa nuɖuɖumeŋusẽ geɖe le kamedede me ko o ke eyia edzi fiãa nuɖuɖumeŋusẽ le kamedede megbe hã, si wɔnɛ be ami dzi ɖena kpɔtɔna le ŋutilã me eye wòdzidzea nu wòdea pɛpɛpɛ wu.