Koj lub duav me me tuaj yeem pab koj xaiv ob lub ris zoo tshaj plaws thiab taug qab koj qhov hnyav, thiab nws yooj yim heev los ntsuas. Koj lub duav pib ntawm qhov siab ntawm koj cov pob txha thiab taug kev mus txog qis dua koj lub hauv caug, yog li nws yooj yim nkag tau nrog kab xev ntsuas. Kab lus no yuav qhia koj sai npaum li cas ntsuas koj lub duav thiab yuav txhais cov lej li cas.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Kev Ntsuas
Kauj Ruam 1. Tshem tawm lossis tsa khaub ncaws
Txhawm rau kom ntsuas tau qhov tseeb, koj yuav tsum xyuas kom cov kab xev ntsuas tau so rau ntawm koj lub plab liab qab, yog li koj yuav tsum tshem tawm ib txheej khaub ncaws uas thaiv koj lub duav. Tshem koj lub tsho lossis nqa nws mus rau hauv qab koj lub hauv siab. Yog tias koj lub ris nyob hauv txoj kev, tshem lawv thiab rub lawv ncig koj lub duav.
Kauj Ruam 2. Nrhiav koj lub duav
Siv koj cov ntiv tes txhawm rau nrhiav sab saum toj ntawm koj lub duav thiab lub hauv paus ntawm koj lub tawb. Koj lub duav yog qhov muag, muaj cov nqaij nruab nrab ntawm ob ntu no. Nws tseem yuav yog qhov nqaim tshaj plaws ntawm koj lub cev thiab nws feem ntau nyob ntawm lossis saum koj lub plab khawm. TSWV YIM TSHUAJ
Laila Ajani
Fitness Trainer Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Laila Ajani
Fitness Trainer
Our Expert Agrees:
When you're measuring your waist, look for the smallest part of your waist, which is usually a little higher up than most people think. It's usually a little bit above your navel. If you want to measure your hips as well, it's the opposite-you want to measure where your hips and glutes are the widest.
Kauj Ruam 3. Muab daim kab xev ntsuas ncig koj lub duav
Sawv ntsug ncaj thiab ua pa ib txwm. Tuav qhov kawg ntawm daim kab xev ntsuas ntawm koj tus pas nrig thiab ncig nws ncig koj lub nraub qaum mus rau pem hauv ntej ntawm koj lub duav. Daim kab xev ntsuas yuav tsum yog sib npaug rau hauv pem teb thiab haum nyob ib puag ncig koj lub cev yam tsis tau khawb rau hauv koj cov tawv nqaij.
Xyuas kom tseeb tias daim kab xev ntsuas tau ncaj txhua txoj hauv kev ib puag ncig thiab tsis sib ntswg nyob qhov twg, tshwj xeeb yog sab nraub qaum
Kauj Ruam 4. Nyeem kab xev
Ua pa tawm thiab tom qab ntawd ntsuas qhov ntsuas ntawm kab xev. Koj lub duav ntsuas yuav nyob ntawm qhov chaw ntawm daim kab xev uas xoom kawg ua tiav qhov kawg ntawm kev ntsuas kab xev. Tus lej qhia txog koj lub duav ntsuas hauv ntiv tes thiab/lossis centimeters, nyob ntawm seb hom kev ntsuas kab xev koj siv.
Kauj Ruam 5. Txheeb xyuas koj qhov ntsuas ob zaug
Rov ntsuas dua ib zaug ntxiv kom ntseeg tau qhov tseeb ntawm koj qhov kev ntsuas qub. Yog tias nws txawv ntawm thawj zaug, ntsuas thib peb thiab ntsuas qhov nruab nrab ntawm peb tus lej.
Txoj Kev 2 ntawm 2: Txhais Cov Ntsiab Lus
Kauj Ruam 1. Txheeb xyuas seb koj qhov ntsuas puas zoo
Kev ntsuas kev noj qab haus huv rau tus txiv neej yog tsawg dua 37 ntiv tes (94 cm) lossis tsawg dua 31.5 ntiv tes (80 cm) yog tias koj yog poj niam. Kev ntsuas uas siab dua tus lej qhia rau koj kev sib deev tuaj yeem ua rau koj muaj teeb meem kev kho mob hnyav, xws li mob plawv thiab mob stroke. Kev ntsuas lub duav siab kuj tseem tuaj yeem ua rau koj mob ntshav qab zib hom 2 thiab mob qog noj ntshav.
Yog tias koj qhov kev ntsuas tsis nyob ntawm thaj chaw noj qab haus huv, ces koj yuav xav tham nrog koj tus kws kho mob
Kauj Ruam 2. Xav txog yam tseem ceeb uas yuav txo qis qhov txiaj ntsig ntawm koj qhov txiaj ntsig
Hauv qee qhov xwm txheej, ntsuas lub duav tsis yog qhov qhia tau zoo ntawm kev noj qab haus huv. Piv txwv li, yog tias koj cev xeeb tub lossis yog tias koj muaj mob uas ua rau koj lub plab zoo li tsis pom kev (puv lossis tawg), tom qab ntawd ntsuas lub duav yuav nyob sab nraum qhov ntsuas tsis tau zoo txawm tias koj noj qab nyob zoo. Ib yam li ntawd, qee haiv neeg keeb kwm yav dhau los ua rau tib neeg muaj lub duav loj dua, xws li cov neeg Suav, Nyij Pooj, Neeg Esxias Sab Qab Teb, Neeg Aboriginal, lossis Torres Strait Islander qhovntsej thiaj tsis mob.
Kauj Ruam 3. Txheeb xyuas koj li BMI kom paub ntau ntxiv txog koj qhov hnyav
Yog tias koj tsis paub meej tias koj puas nyob hauv qhov hnyav hnyav tom qab ntsuas koj lub duav ntsuas, tom qab ntawd koj kuj tseem yuav txiav txim siab txheeb xyuas koj li BMI (Lub Cev Lub Cev Loj). Qhov ntsuas no yuav siv koj qhov hnyav thiab qhov siab mus rau hauv tus account txhawm rau txiav txim siab seb koj puas yuav xav poob phaus.
