Ami si le ŋutilã me ƒe alafa memamã

• Kehaos: n, u, l, l
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Ami si le ŋutilã me ƒe alafa memamã

Ŋutilã me ami ƒe alafa memamã ƒe kamedede nye kamedede ƒe dodokpɔ dɔwɔnu vevi aɖe si kpena ɖe ame ɖekaɖekawo ŋu wosea woƒe ŋutilã me ami ƒe sɔsɔme gɔme ne wotsɔe sɔ kple ŋutilã ƒe lolome si me ami mele o. Eɖea vi na amesiame, vevietɔ amesiwo ƒe taɖodzinue nye be yewoaɖe yewoƒe lolo dzi akpɔtɔ, yewoatu lãmekawo ɖo, alo yewoalé agbe nyui nɔnɔ me ɖe asi, elabena ena wokpɔa woƒe lãmesẽ bliboa ƒe nɔnɔmetata si de pɛpɛpɛ wu ne wotsɔe sɔ kple lolo ɖeɖeko. Amewo adi be yewoawɔe elabena enaa wokpɔa woƒe ŋgɔyiyi nyuie wu, ɖoa kamedede ƒe taɖodzinu ŋutɔŋutɔwo, eye wotrɔa asi le woƒe nuɖuɖu kple kamedede ƒe ɖoɖoa ŋu wòsɔna ɖe woƒe nuhiahiã tɔxɛwo nu.

Ülatuse sooritamine: Sisuline õpetus Ami si le ŋutilã me ƒe alafa memamã

• Ƒle ŋutilã me ami ƒe dzidzenu alo ŋutilã me ami ƒe dzidzenu alo di. Esiawoe nye dɔwɔnu siwo wozãna wu tsɔ dzidzea ŋutilã me ami le aƒeme.
• Ne èle caliper zãm la, ƒo wò ami ɖe teƒe vovovowo koŋ ƒo xlã wò ŋutilã eye nàdzidzee. Teƒe siwo woadoe kpɔ zi geɖee nye ƒodo, ata, akɔta (na ŋutsuwo) alo triceps (na nyɔnuwo).
• Ne èle ŋutilã me amidzidzenu zãm la, ɖeko nàtsi tre ɖe edzi axlẽ dzidzenua. Nudzidzenu siawo zãa mɔnu aɖe si woyɔna be Bioelectrical Impedance Analysis (BIA) tsɔ bua ami si le wò ŋutilã me ƒe alafa memamã.
• Ŋlɔ wò dzidzenuwo ɖi eye nàzã nɔnɔmetata alo akɔntabubu siwo wona nàtsɔ anya ami ƒe alafa memamã si le wò ŋutilã me.
• Gbugbɔ wɔ esia edziedzi be nàlé ŋku ɖe tɔtrɔ siwo va le ɣeyiɣi aɖe megbe ŋu

Nõuanded sooritamiseks Ami si le ŋutilã me ƒe alafa memamã

• **Dzidzedze ƒe ɖekawɔwɔ**: Wò ŋutilã me ami ƒe alafa memamã ateŋu atrɔ le ŋkekea me katã le nusiwo le abe tsi ƒe agbɔsɔsɔ, nuɖuɣi, kple kamedede ta. Be nàkpɔ nuxexlẽ siwo de pɛpɛpɛ wu la, dzidze nu le ŋkekea ƒe ɣeyiɣi ɖeka me ɣesiaɣi, anyo wu be nàdzidzee le ŋdi me hafi aɖu nu alo ano naneke.
• **Ƒo asa na Calipers ƒe dada ɖe teƒe gbegblẽ**: Ne èle skinfold calipers zãm la, ele vevie ŋutɔ be nàzã teƒe nyuitɔ kple aɖaŋu si sɔ. Ne womeɖo teƒe bubu o la, ate ŋu ana woaxlẽ nu wòade pɛpɛpɛ. Kpɔ egbɔ be yewɔ ɖe mɔfiameawo dzi nyuie.
• **Gawɔe o

Ami si le ŋutilã me ƒe alafa memamã KKK

Kas algajad saavad teha Ami si le ŋutilã me ƒe alafa memamã?

Ŋutilã me ami ƒe alafa memamã menye kamedede o, ke boŋ enye dzidzenu si wozãna tsɔ bua ami agbɔsɔsɔme si le wò ŋutilã me ne wotsɔe sɔ kple nu bubu ɖesiaɖe (abe lãmeka, ƒu, tsi, ŋutinuwo, kple bubuawo ene). Gake gɔmedzelawo ate ŋu adze kamedede kple nuɖuɖu ŋuti ɖoɖo siwo ƒe taɖodzinue nye be woaɖe ami si le ŋutilã me dzi akpɔtɔ gɔme godoo. Wokafui be nàdze egɔme blewu kple kamededewo abe azɔlizɔzɔ, duƒuƒu, alo ŋusẽdodo ƒe hehexɔxɔ bɔbɔe ene, eye nàdzi eƒe ŋusẽ ɖe edzi vivivi ne kamedede le nyonyom ɖe edzi. Kpɔ lãmesẽdɔwɔla alo kamedede ƒe hehenala gbɔ ɣesiaɣi be nàwɔ ɖoɖo si sɔ na wò ŋutɔ si wotu ɖe wò lãmesẽ ƒe nɔnɔme si me nèle fifia kple kamedede ƒe seƒe dzi.

Millised on tavalised variatsioonid Ami si le ŋutilã me ƒe alafa memamã?

• Vovototo bubue nye Kamedefefewɔlawo ƒe Ami ƒe Alafa memamã, si zi geɖe la, ebɔbɔna wu mamã dedie le woƒe lãmekawo ƒe lolome kple kamedede ta.
• Fitness Fat Percentage nye tɔtrɔ bubu, si tsi tre ɖi na ame ɖekaɖeka siwo wɔa dɔ edziedzi eye woƒe ŋutilã me ami sɔ gbɔ ɖe lãmesẽ me.
• Ami ƒe Alafa memamã le Mamã dedie nu tsi tre ɖi na ami ƒe alafa memamã si bɔ ɖe ŋutilã me na ƒe aɖe kple ŋutsu alo nyɔnu nyenye.
• Ami si lolo akpa ƒe alafa memamã nye tɔtrɔ si ɖee fia be ami si le ame ɖeka ƒe ŋutilã me sɔ gbɔ wu esi sɔ, si ate ŋu ade lãmesẽ afɔku me.

Millised on head täiendavad harjutused Ami si le ŋutilã me ƒe alafa memamã?

• Ŋusẽdodo ƒe kamededewo abe kpekpeme kɔkɔ ene ate ŋu akpe ɖe ami ƒe alafa memamã si le ŋutilã me ŋu to lãmekawo ƒe lolome dzi ɖeɖe kpɔtɔ me, si doa ŋusẽ lãmenugbagbeviwo ƒe dɔwɔwɔ eye wòkpena ɖe ŋutilãa ŋu wòtɔa dzo nuɖuɖumeŋusẽ geɖe, ne ele ɖiɖim ɖe eme gɔ̃ hã, si wɔnɛ be ami bliboa dzi naɖe akpɔtɔ.
• High-Intensity Interval Training (HIIT) ate ŋu awɔ dɔ nyuie le ŋutilã me ami ƒe alafa memamã dzi ɖeɖe kpɔtɔ me elabena etsɔa kamedede sesẽ ƒe ʋuʋu kpuiwo kple ɖiɖiɖemeɣiwo alo kamedede si me ŋusẽ mele o tsakana, si wɔnɛ be calorie ƒe dzobibi dzina ɖe edzi eye ami ƒe oxidation dzina ɖe edzi.