Hanyoyi 3 yadda ake auna yawan kitsen jiki a jiki

Ofaya daga cikin alamun mafi ƙarancin ingancin jiki ba lambobi bane akan sikelin, da kuma rabon tsoka da mai. A yau mun yi la'akari da tambayar yadda za a auna yawan kitsen jiki a gida, ba wai neman taimakon kwararru masu gina jiki ba.

Lokacin da ka rasa nauyi, yana da mahimmanci ba kawai don rage nauyi ba, da kawar da mai. A matsayinka na mai mulki, koda za a ci a ƙarancin kalori na kowane kilogiram 3 na mai ya bar kilogiram 1 na tsoka. Amma don tantance wannan daidai kuma don daidaita abinci mai gina jiki da motsa jiki, yana da mahimmanci a kula da adadin kitsen da ke cikin jikin mutum saboda lambar da ke kan ma'auni ba koyaushe zata nuna ba.

Muscle ya fi nauyi nauyi, saboda haka koda da nauyin daya, mutane biyu na iya zama daban da jiki. Theananan kashi na yawan kitsen jiki da ƙarin tsoka, jiki zai zama sananne sosai. A cikin mata saboda ilimin lissafi don ƙarin kitsoyin ƙwayoyin cuta fiye da maza, don haka don gina tsoka mace jima'i koyaushe yana da wahala.

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Yaya za a auna yawan kitsen jiki?

Akwai hanyoyi masu sauki da yawa yadda zaku iya auna yawan kitsen jiki. Tunda kowace hanya bata dace da 100% ba, muna ba ku shawara ku gwada zaɓuɓɓuka da yawa don lissafi.

1. Ma'aunin kitse mai kiba

Hanya mafi dacewa kuma mafi dacewa don ƙididdige kashi mai ƙashi na jiki ana ɗaukarsa a matsayin ma'aunin ƙwayoyin mai tare da mai mulki. Kuna iya amfani da caliper, amma zaku iya siyan naúra ta musamman don auna yawan mai - halifofi. Yana da tsada mai tsada, kuma yana da kyau don auna yawan kitsen jiki.

Jigon wannan hanyar aunawa? Kuna auna kaurin folds a wurare daban-daban guda huɗu kuma bisa wannan lissafin yawan ƙimar jiki a cikin jiki. Sakamakon ƙarshe yana kusa da ainihin, don haka wannan hanyar ana ɗaukarta mafi kyau don auna yanayin jikin.

Don haka, tare da taimakon masu saukar hawa suna auna kaurin folds a wurare daban-daban guda huɗu:

• Triceps: tsakiyar tsakanin kafada da gwiwar hannu tare da gefen baya na hannu.
• Biceps: tsakiyar tsakanin kafada da gwiwar hannu tare da gefen gaba na hannu.
• Ruwa: an ɗauka ninka ƙasa da ruwan a kusurwar digiri 45.
• Kugu: 8-10 cm zuwa dama ko hagu na cibiya a daidai matakin.

Don tsabta, wanda aka nuna a cikin adadi:

Sannan kuna buƙatar ƙara duk ƙimomin 4 kuma sami lambar lambar lambar adadin da aka karɓa (shafi na farko). Lura cewa koda tare da kauri ɗaya na ninki a cikin mata da maza yawan kitsen jikin zai bambanta:

2. Tare da taimakon sikeli-masu nazarin abubuwan da ke cikin jiki

Yanzu ana samun sikeli-masu nazarin ma'aunin lantarki na kasuwanci na sabon ƙarni, wanda ke auna yawan mai da ƙarfin tsoka tare da taimakon fasahar zamani. Na'urar ta samar wa mai amfani da wasu muhimman alamomi, gami da kashin kashi, kitse da kuma karfin tsoka, yawan ruwa a jiki. A kan daidaito na bayanan akwai ra'ayoyi daban-daban, amma waɗannan ma'aunan suna da matukar dacewa don amfani a gida.

3. Amfani da kalkuleta daban-daban

A cikin Intanet akwai masu ƙididdiga daban-daban waɗanda ke auna yawan kitsen jiki dangane da shekaru, tsawo, nauyi da kuma kundin. Muna ba ku kalkuleta biyu - zaku iya gwada duka biyu ku gwada bayanan:

• Kalkaleta na farko
• Kalkuleta na biyu

Wannan hanyar ba ta bambanta daidaiton mai sana'ar kayan ado ba, saboda ana auna ma'aunin ne bisa ƙimar jikin.

Idan ka rage kiba kuma ka kula da ingancin jikin ka, gwada sau 1-2 a kowane wata don auna yawan kitsen jiki. Wannan zai taimaka muku ba don rashin tunani ba don sauke waɗannan ƙarin fam ɗin, kuma inganta tsarin abubuwan jiki.

A yayin rasa nauyi bai kamata ya mai da hankali kawai akan lambobi akan sikeli ba. Zaka iya kula da tsayayyen nauyi, amma rage kitse da ƙara tsoka. Kuma zai iya rasa nauyi, amma ta hanyar ruwa da tsoka. Bi sawu, bi sauye-sauye akan hotunan, auna yawan kitsen jiki, sannan zaku iya sanya hoto mai ma'ana.

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