Ŋutilã me ami dzidzedze

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

Sissejuhatus Ŋutilã me ami dzidzedze

Ŋutilã me ami dzidzedze nye kamedede vevi aɖe si me wodaa ame ɖekaɖeka ƒe ŋutilã ƒe wɔwɔme kpɔna pɛpɛpɛ, si naa lãmesẽ ƒe nɔnɔmetata si me kɔ wu kpekpemedzidzenu si wozãna tsã. Eɖea vi na kamedede lɔ̃lawo, kamedefefewɔlawo, kple ame ɖekaɖeka siwo ƒe taɖodzinue nye be yewoaɖe yewoƒe lolo dzi akpɔtɔ alo yewoalé agbe nyui nɔnɔ me ɖe asi koŋ. Ne ame se ame ƒe ami ƒe alafa memamã gɔme la, ate ŋu atrɔ asi le woƒe nuɖuɖu kple kamedede ƒe ɖoɖoa ŋu nyuie wu, alé ŋku ɖe ŋgɔyiyi ŋu, eye wòaɖo kamedede ƒe taɖodzinuwo gbɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã me ami dzidzedze

• Ne èle ŋutilã me ami ƒe nutrenu zãm la, ƒo ŋutigbalẽ kple ami (menye lãmeka o) ƒe akpa aɖe ɖe wò akɔta, ata, alo abɔta eye emegbe nàtsɔ amidzidzenu adzidze eƒe titrime. Wɔ ɖe mɔfiame siwo kpe ɖe caliper la ŋu dzi be nànya ami si le wò ŋutilã me ƒe alafa memamã.
• Ne èle ŋutilã me amidzidzenu zãm la, ke afɔ nudanua dzi afɔ ƒuƒlu eye nàŋlɔ wò kɔkɔme, ƒe si nèxɔ, kple ŋutsu alo nyɔnu nyenye ne ehiã. Nudanu la aɖe wò kpekpeme kple ami ƒe alafa memamã si wobu le wò ŋutilã me afia.
• Gbugbɔ dzidzee le ɣeyiɣi ɖeka me gbesiagbe be wòawɔ ɖeka, elabena ami ƒe alafa memamã si le wò ŋutilã me ate ŋu atrɔ le nusiwo le abe tsidede kple nuɖuɖu ene nu.
• Lé ŋku ɖe wò dzidzenuwo ŋu le ɣeyiɣi aɖe megbe be nàlé ŋku ɖe tɔtrɔwo ŋu. Ðo ŋku edzi be esɔ be ami ƒe alafa memamã si le ŋutilã me nato vovo vie tso ŋkeke yi ŋkeke.

Nõuanded sooritamiseks Ŋutilã me ami dzidzedze

• **Dzidzedze ƒe ɖekawɔwɔ**: Dzidze le ɣeyiɣi ɖeka me gbesiagbe, anyo wu le ŋdi hafi nàɖu nu alo ade kame. Wò ŋutilã me ami ƒe alafa memamã ate ŋu atrɔ le ŋkekea me katã le nusiwo le abe tsidede kple nuɖuɖu ene nu, eyata dzidzedze le ɣeyiɣi ɖeka me gbesiagbe ate ŋu akpe ɖe ŋuwò nàkpɔ egbɔ be emetsonuwo nasɔ pɛpɛpɛ wu.
• **Calipers ƒe Ðoɖo Nyuie**: Ne èle caliper zãm la, kpɔ egbɔ be yele dzidzem le teƒe siwo sɔ. Teƒe siwo wodzidzea ŋutigbalẽ ƒe akpa si bɔ ɖo dometɔ aɖewoe nye ta etɔ̃, akɔta ƒe akpa si le titina, akɔta (na ŋutsuwo), akɔta ƒe akpa si le ete, ƒodo, akɔta ƒe akpa si le etame, kple

Ŋutilã me ami dzidzedze KKK

Kas algajad saavad teha Ŋutilã me ami dzidzedze?

Ŋutilã me ami dzidzedze menye kamedede o, ke boŋ enye mɔnu si dzi nàto akpɔ wò ŋutilã ƒe wɔwɔme. Enye mɔ si dzi nàto anya wò ŋutilã ƒe lolome bliboa ƒe alafa memamã si me ami le. Menye gɔmedzela alo ame deŋgɔ nyenye ŋue wòku ɖo o, ame sia ame ate ŋu awɔe. Mɔnu vovovowo li siwo dzi woato adzidze ami le ŋutilã me, abe skinfold calipers, bioelectrical impedance, kple DEXA Scan ene. Gake mɔnu aɖewo hiã be woakpe ɖe eŋutinunyalawo ŋu. Anyo ɣesiaɣi be nàbia lãmesẽdɔwɔla alo hehenala si xɔ ɖaseɖigbalẽ be nàkpɔ dzidzedze siwo sɔ.

Millised on tavalised variatsioonid Ŋutilã me ami dzidzedze?

• Skin-fold Caliper Test nye mɔnu bubu, si me wozãa caliper tsɔ dzidzea ŋutigbalẽ ƒe akpa vovovowo ƒe titrime tsɔ bua ami si le ŋutilãa me katã.
• Dual Energy X-ray Absorptiometry (DEXA) Scan nye mɔnu si de pɛpɛpɛ wu si zãa X-ray siwo mebɔ o tsɔ dea vovototo ƒu, ami, kple lãmekawo dome.
• Hydrostatic Weighing, si wogayɔna be tsi te kpekpeme, bia be woanyrɔ amea ɖe tsi me ahadzidze eƒe kpekpeme be woabu akɔnta le ŋutilã ƒe kpekpeme ŋu eye le esia ta, woabu ami ƒe alafa memamã.
• Ya ƒe Ʋuʋu ƒe Plethysmography, si wowɔna zi geɖe le Bod Pod me, dzidzea ŋutilã ƒe wɔwɔme to akɔntabubu le ŋutilã ƒe lolome kple ŋutilã ƒe kpekpeme ŋu me be woatsɔ anya ŋutilã ƒe kpekpeme kple emegbe, ŋutilã

Millised on head täiendavad harjutused Ŋutilã me ami dzidzedze?

• Ŋusẽdodo ƒe kamededewo abe kpekpeme kɔkɔ ene hã ate ŋu akpe ɖe ŋutilã me ami dzidzedze ŋu. Kamedede siawo kpena ɖe ame ŋu wòtu lãmekawo ɖo, si ate ŋu axɔ ɖe ami ƒe lãkusi teƒe eye wòana woakpɔ ŋutilã ƒe wɔwɔme wòade pɛpɛpɛ wu ne wole ŋutilã me ami dzidzem.
• Mlɔeba la, High-Intensity Interval Training (HIIT) kamedede ate ŋu anye kpeɖeŋutɔ nyui aɖe na ŋutilã me ami dzidzedze. HIIT kamedede doa ŋusẽ lãmenugbagbeviwo ƒe dɔwɔwɔ eye wòdzia ​​ŋutilã ƒe ŋutete be wòatɔ dzo ami ɖe edzi, si ate ŋu ana ami ƒe alafa memamã dzi naɖe akpɔtɔ le ɣeyiɣi aɖe megbe.