+1. Не надо быть **тяжелая атлетика**, хотя; просто пойти размяться в другом месте. *(Я предполагаю, что вы работаете за рабочим столом.)* Найти какой-то способ, чтобы тренироваться, что ли, рубил дрова, убирать снег, косить траву, йога (тьфу!), или в тренажерный зал. ...Эй! Может быть мотоцикл! :) Почему бы вам не тренироваться исключительно пешком? Если вы в состоянии сделать дополнительное обучение рядом с прогулки, вы, наверное, умеют ходить, а также. Кроме того, его лучше не спешить слишком сильно, если вы не можете ходить больше, вы, вероятно, нужен отдых @движений brentlance, как сделать проще, чтобы растянуть мои бедра с ногой прямой, также для нанесения нагрузка при растяжении и мобилизации области.

Этот сайт охватывает все методы для точного измерения жировых отложений, что я знаю (ну, кроме вскрытия, но я сомневаюсь, что вы хотите сделать это). Самый точный из них требует дорогостоящего сложного оборудования, поэтому они не очень практичны для обычного человека. Методы, которые я бы сказал, являются самыми доступными являются:

  • Кронциркуль используется для зажать жира. В основном, вы берете количество измерений кожной складки, и использовать уравнение, которое объединяет их, чтобы измерить ваши жировые отложения. У них оборудование стоит относительно недорого, и это еще может быть с точностью до 4% (в зависимости от того, какое уравнение используется). Проверьте фитнес-консультанта для получения дополнительной информации.
  • Биоэлектрический Импеданс. Весы, которые утверждают, что для измерения жира в организме использовать этот метод (моя шкала дает оценку мышечной массы тоже). Его точность может быть довольно плохо, в зависимости от оборудования, которые вы используете, но если вы используете тот же метод каждый раз, по крайней мере вы можете увидеть, если ваши жировые отложения увеличивается или уменьшается. Это также быстрая и безболезненная по сравнению с использованием жира штангенциркули.

Если вы хотите рассчитать ваши жировые отложения для того, чтобы оценить риск для здоровья, это также важно оценить распределение жира. Например, высокий шкафут-к-вальмы соотношение связано с повышением риска для здоровья.

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