Kashi Na Kitsen Jiki

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki

Sakonni ga Kashi Na Kitsen Jiki

Kashi na Kitse na Jiki muhimmin ma'aunin dacewa ne wanda ke taimaka wa daidaikun mutane su fahimci girman girman jikinsu wanda ya ƙunshi kitse da kitse. Wannan motsa jiki yana da amfani ga kowa, tun daga 'yan wasa har zuwa masu farawa na motsa jiki, saboda yana ba da cikakken hoto na lafiyar mutum da yanayin motsa jiki. Mutane za su so su lissafta adadin kitsen jikinsu don bin diddigin ci gaban su, inganta tsarin motsa jiki, da tabbatar da cewa suna rasa mai ba tsoka ba yayin asarar nauyi.

Yanayinta: tsammanin nuni a nuni Kashi Na Kitsen Jiki

• Da farko, za ku buƙaci caliper na fata, wanda za'a iya saya akan layi ko a kantin kayan wasanni.
• Yi amfani da caliper don auna kaurin fatar jikin ku a wurare uku: triceps, suprailiac (kawai a saman kashin hip), da cinya. Bi umarnin da suka zo tare da caliper don tabbatar da ingantattun ma'auni.
• Ƙara ma'auni guda uku don samun jimlar ma'aunin fata.
• Yi amfani da jimlar ma'aunin fata da jinsin ku don nemo kitsen jikin ku akan ginshiƙi wanda ya zo tare da caliper.
• Maimaita wannan tsari akai-akai don bin diddigin canje-canje a cikin adadin kitsen jikin ku akan lokaci. Ka tuna, waɗannan ma'aunai na iya shafar abubuwa daban-daban kuma maiyuwa

Lajin Don yi Kashi Na Kitsen Jiki

• Yi amfani da Ingantattun Kayan aiki: Akwai hanyoyi da yawa don auna yawan kitsen jiki, gami da calipers na fatar jiki, impedance bioelectrical, da DEXA scans. Kowannensu yana da ribobi da fursunoni, amma don ingantaccen sakamako, la'akari da hanyoyin ƙwararru kamar na'urar DEXA ko ma'aunin hydrostatic.
• Daidaito shine Maɓalli: Koyaushe auna ƙarƙashin yanayi iri ɗaya don samun ingantaccen karatu. Wannan yana nufin aunawa a lokaci ɗaya na rana, ƙarƙashin yanayi iri ɗaya. Yawancin masana suna ba da shawarar aunawa da safe, kafin ku ci abinci ko motsa jiki.
• Matsalolin Ruwa: Matakan hydration ɗin ku na iya yin tasiri sosai akan kitson kitsen jiki, musamman tare da hanyoyin hana ruwa wuta. Gwada

Kashi Na Kitsen Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Kashi Na Kitsen Jiki?

Yawan kitsen jiki ba motsa jiki ba ne; ma'auni ne wanda ke nuna adadin nauyin jikin ku wanda ya ƙunshi kitse. Koyaya, tabbas masu farawa zasu iya fara motsa jiki da motsa jiki waɗanda ke da nufin rage yawan kitsen jiki. Ana ba da shawarar koyaushe don farawa a hankali kuma a hankali ƙara ƙarfin motsa jiki. Hakanan, yana da mahimmanci a sami daidaiton abinci tare da motsa jiki na yau da kullun. Idan kun kasance mafari, kuna iya yin la'akari da tuntuɓar mai horar da motsa jiki ko ƙwararren kiwon lafiya don samun shirin da ya dace da matakin dacewa da burin ku na yanzu.

Me ya sa ya wuce ga Kashi Na Kitsen Jiki?

• Ma'auni-Hip Ratio (WHR) shine bambancin da ke ƙididdige kitsen jiki ta hanyar kwatanta kewayen kugu zuwa kwatangwalo.
• Jiki Mass Index (BMI) bambancin da aka saba amfani da shi wanda ke kimanta kitsen jiki dangane da nauyin mutum da tsayinsa.
• Ma'auni-zuwa-tsawo (WHtR) wani bambanci ne da ke kwatanta kewayen kugu zuwa tsayinsa don kimanta yawan kitsen jiki.
• Hanyar Ma'aunin Kaurin Fatar wani bambance-bambancen ne wanda ke kimanta yawan kitsen jiki ta hanyar auna kaurin faifan fata a takamaiman wurare na jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kashi Na Kitsen Jiki?

• Ƙarfafa horo na motsa jiki kamar ɗaga nauyi ba kawai gina ƙwayar tsoka ba amma har ma ƙara yawan adadin da jikin ku ke ƙone calories, don haka yana taimakawa wajen rage yawan kitsen jiki akan lokaci.
• Ayyukan motsa jiki na zuciya kamar gudu, ninkaya, ko hawan keke suna taimakawa wajen ƙona calories da rasa nauyi, wanda hakan na iya rage yawan kitsen jikin ku ta hanyar rage kitsen jiki gabaɗaya.