Auna kitsen jiki

• Sakonnin ƙafa: Jiki na ƙafa
• Kayan aiki: Araban jiki

Sakonni ga Auna kitsen jiki

Ma'auni mai kitse shine kayan aiki mai mahimmancin dacewa wanda ke taimakawa tantance adadin nauyin jikin ku wanda ke da kitse, yana taimakawa wajen tantance matakan lafiya gabaɗaya da dacewa. Yana da amfani ga kowa da kowa, daga masu sha'awar motsa jiki zuwa daidaikun mutane da ke shiga tafiya ta asarar nauyi, saboda yana ba da cikakken hoto na tsarin jiki fiye da nauyi kadai. Mutane za su so su yi shi don saka idanu kan ci gaban su, saita maƙasudin dacewa na dacewa, da tsara tsarin motsa jiki ko tsarin abinci wanda ya dace da takamaiman buƙatun su.

Yanayinta: tsammanin nuni a nuni Auna kitsen jiki

• Idan kana amfani da caliper, tsunkule fata a wurare da yawa kamar kugu, cinya, da hannu na sama, sannan auna kauri tare da caliper. Kuna buƙatar yin wannan aƙalla sau uku kowanne don samun matsakaici.
• Idan kana amfani da sikelin kitsen jiki, kawai ka taka shi kuma jira adadin kitsen jiki ya bayyana. Tabbatar cewa ƙafafunku suna da tsabta kuma sun bushe don ingantaccen karatu.
• Yi rikodin ma'aunin ku kuma maimaita tsari akai-akai don bin diddigin canje-canje akan lokaci.
• Koyaushe auna a lokaci ɗaya na yini, ƙarƙashin sharuɗɗa iri ɗaya don ingantaccen karatu da daidaito.

Lajin Don yi Auna kitsen jiki

• **Daidaitawa shine Mabuɗin:** Yana da mahimmanci a auna kitsen jikinka akai-akai. Wannan yana nufin aunawa a lokaci ɗaya na rana, ƙarƙashin yanayi iri ɗaya kowane lokaci. Misali, yana da kyau a auna da safe kafin a ci abinci ko motsa jiki.
• ** Dabarar da ta dace: *** Idan kana amfani da calipers, tabbatar kana amfani da dabarar da ta dace. Wannan yana nufin tsunkule fata da mai (amma ba tsoka ba) a takamaiman wurare a jiki. Yawancin lokaci yana da kyau a sami ƙwararren ƙwararren yayi wannan don tabbatar da daidaito.
• **A Gujewa Kurakuran Jama'a:** Kuskure ɗaya na gama gari shine rashin ɗaukar ma'auni da yawa. Yana da kyau a ɗauki aƙalla ma'auni biyu a kowane rukunin yanar gizon don tabbatar da daidaito.

Auna kitsen jiki Tambayoyin Masu Nuna

Shi beginners za su iya Auna kitsen jiki?

Ee, masu farawa suna iya auna kitsen jikinsu. Ba motsa jiki bane, amma muhimmin sashi ne na bin diddigin ci gaban dacewa. Akwai hanyoyi da yawa don auna kitsen jiki, irin su calipers na fatar jiki, impedance bioelectrical, da DEXA scans. Koyaya, ana ba da shawarar samun ƙwararru, kamar mai horar da kai ko mai ba da lafiya, yin waɗannan ma'auni don samun ingantaccen sakamako.

Me ya sa ya wuce ga Auna kitsen jiki?

• Dual-energy X-ray Absorptiometry (DEXA) Scan gwajin likita ne wanda ke auna yawan kashi, amma kuma yana iya samar da ma'auni daidai adadin kitsen jiki.
• Skinfold Calipers kayan aiki ne da ake amfani da su don auna kaurin faifan fata don ƙididdige adadin kitsen jiki.
• Ma'aunin Hydrostatic, wanda kuma aka sani da aunawar ruwa, hanya ce da ake amfani da ita don tantance yawan kitsen jiki bisa ka'idar buoyancy na Archimedes.
• Kawowar iska Plethysmography (Bod Pod) wata hanya ce da ke auna yawan kitsen jiki ta amfani da motsin iska don tantance girman jiki da yawa.

Me suna da abin da ya sanya ɗaukehawa ga Auna kitsen jiki?

• Horar da horon ƙarfi kamar ɗaga nauyi ko horon juriya na iya haɗa ma'aunin kitson jiki ta hanyar haɓaka ƙwayar tsoka, wanda hakan yana ƙara yawan kuzarin rayuwa kuma yana taimakawa wajen ƙona kitse mai yawa, don haka rage yawan kitsen jiki.
• Horon tazara mai ƙarfi (HIIT) na iya haɓaka ma'aunin kitse na jiki saboda ba wai kawai yana ƙone adadin kuzari yayin motsa jiki ba amma kuma yana ci gaba da ƙona adadin kuzari bayan motsa jiki, yana haifar da raguwar kitsen jiki da ingantaccen daidaiton auna.