The great Leonardo da Vinci was one of the first to study and define the ideal parameters of the human body. The anatomical proportions he presented are still studied in art schools throughout the world. From the theory of ideal proportions by Leonardo da Vinci, it follows that the volumes of the chest, waist and hips, taken separately, do not solve anything, it's all about their ratio.

In modern society, changes in the parameters of the human body (anthropometric data) are reviewed every 15 years, because during this period, as a result of the acceleration process, changes in size, proportions and shapes occur figures person. Well-known to everyone 90 - 60 - 90, of course, are not the standard of ideal women's proportions for everyone. Body proportions generally cannot be the same for all women, since there are different body types given to us genetically.

Basic body types

The main body types include asthenic (thin-boned), normosthenic (normo-boned) and hypersthenic (broad-boned).

• In women with an asthenic (thin-boned) body type, thin bone, long limbs, thin neck, the muscles are relatively poorly developed. Representatives of this type usually have a small weight, they are energetic and mobile. Abundant nutrition for a long time does not lead them to increase in body weight, as they spend energy faster than they accumulate. If a woman of this type does not have a very thin waist and normal, not narrow hips, everything seems miniature because of the thin bone.

• The physique of normosthenic women (norm-bone type) is distinguished by the proportionality of the main body dimensions, the correct ratio. The most beautiful female figures occur with this type of physique.

• In representatives of the hypersthenic (wide-boned) physique, the transverse dimensions of the body predominate. Their bones are thick and heavy, their shoulders, chest and hips are wide, and their legs are sometimes somewhat short. Women of this type, you need to remember that they tend to be overweight.
  

You can determine the approximate body type by measuring the circumference of the wrist of the working hand. In normosthenics, it is 16-18.5 cm, in asthenics - 16 cm, and in hypersthenics - 18.5 cm.

Quite often there are mixed body types with a predominance of the parameters of the above types.

Speaking of grades female height, they are as follows: short height - 150 cm and below, below average height - 151-156 cm, average height - 157-167 cm, high - 168-175 cm, very high - 176 cm and above.

True, in recent years, such a gradation needs to be changed, taking into account the acceleration of modern youth, therefore, normal growth can be considered for normal-boned and wide-boned from 166 to 170 cm, and for thin-boned from 168 to 172 cm.

Correct legs

There are certain proportions between height and leg length. Legs can be considered short if their length is less than half the height. can be considered proportional figure when the length of the legs is more than half the height. Forbroad-boned, preferably by 2-4 cm, for normo-boned by 4-6 cm, for thin-boned by 6-9 cm. For example, if withnormal-boned body type with a height of 168 cm, the length of the legs is 90 cm, then this is ideal.

The length of the legs should be measured from the protrusion of the femur to the floor. In cases where the legs are somewhat shorter than the accepted norm, shoes with heels will help to change this ratio, since it visually eliminates the existing disproportion.

The diameter of the leg in the calf, depending on the physique, ranges from 36 to 40 centimeters, in the ankle from 16 to 20 cm. Experts even tried to compile a table of the ideal shape of the legs, depending on the type of physique.
Here are the approximate parameters: with a height of 156 and a weight of 50 - 55 kg - the circumference of the leg at the thigh is from 48 to 54 cm, in the calf 31-32 cm, in the ankle 18-20 cm; with a height of 160 and a weight of 55–58 kg - the circumference of the leg at the thigh is from 50 to 56 cm, in the calf 32–35 cm, in the ankle 19–22 cm; with a height of 167 and a weight of 56-65 kg, the circumference of the leg at the thigh is from 52 to 58 cm, in the calf 33-36 cm, in the ankle 22-23 cm.

And besides everything, ideal legs should have three gaps between them. To do this, you need to stand in front of a large mirror and put your feet in a position - heels together, socks apart. You should see the first gap under the knees, the second at the ankles, the third at the top closer to the hips. In other places, the legs should converge.

Correct weight

Body weight depends on the type of physique, height and, very importantly, the age of the person. One option for calculating weight is the Quetelet index. According to this index, it is enough for women with a thin-boned body type to have 325 g for each centimeter of height, for norm-boned - 350 and for wide-boned - 375 g. Then the index is multiplied by height, and the weight corresponding to your parameters is obtained.
It must be emphasized that the ideal weight of women, especially those whose height is below 160 cm, should be 10-15% less than normal. For short women, at least up to 20 years old, it is desirable to have a weight of 3-5 kg ​​less than normal, i.e. calculated by the Quetelet index.

As mentioned above, body weight also depends on age. The table shows the ratio of weight and height (weight in g divided by height in cm) for women aged 15 to 40 years.

Age (years)	Body Types
	thin-boned	Normoosseous	broad-boned
15-18 19-25 26-39	315 325 335	325 345 360	355 370 380

To determine your normal weight, you need to multiply your height in cm by the weight-to-height ratio that matches your age and body type.

Excess weight can be tracked by measuring the fat fold on the abdominal wall, above the navel, 3 cm from the midline. Its thickness should normally be from 1 to 2 cm.

Hips, waist and chest

Knowing the circumferences of the body - chest, waist and hips also helps to determine the correct physique. Suchthe indicator is called whites.

Whiteles' normal indicators for young women (18 - 28 years old) of a normosthenic body type can be considered if the chest circumference is exactly half the height plus 2-5 cm, for the bust - chest circumference plus 8-10 cm, for the waist - standing height, minus 100, hips should be more than the waist circumference by about 25-30 cm. For thin-boned women, it can be considered the norm if the circumference of their chest is in the range of 84-86 cm, and the bust is plus 4-6 cm to the indicated figures.
The waist is usually thin, and is in the range of 60-64 cm, and the circumference of the hips is larger by about 25-30 cm. In women with a broad-boned body type, the circumference of the chest exceeds half the height by 8-10 cm, chest - by another 8-10 cm. The waist circumference with a height of 166-168 cm is in the range of 70-76 cm, and the hip circumference is larger by the same 25-30 cm.

Devendra Singh, a psychology professor at the University of Texas, came to roughly the same conclusion in the early 1990s. Only he calculated the proportion between the hips and the waist as a percentage. According to his theory, proportions are considered ideal when the waist is 60 to 70% of the hips.

To do this, you need to divide the waist volume by the hip volume, the resulting coefficient should be from 0.6 to 0.7. By the way, the ideal beauties in this ratio are the Venus de Milo - 70% and the Rubens Nude, the same 70%. But among real women, the waist-to-hip ratio is ideal: Marilyn Monroe 0.61 (56/91.5), Brigitte Bardot 0.66 (58.5/89), Demi Moore 0.72 (66/91), Claudia Schiffer 0.67 (62/92), Cindy Crawford 0.69 (58/84), Gisele Bundchen 0.70 (61/86), Kylie Minogue 0.70 (63/89).

Doctors also believe that the ratio of waist circumference to hip circumference should not exceed the endocrine balance coefficient, which is 0.85. If your waist is less than 85% of your hips, then your figure in perfect order both from an aesthetic and medical point of view.

Time moves forward, new criteria for assessing the beauty of a female figure appear. The latest analysis of the results of an anthropometric examination of women, conducted in our country in the early 2000s, showed significant changes in body proportions. Young women have longer arms, legs, a higher waistline, broader shoulders with the same body size, improved posture. So we can conclude that the younger and middle generations of women have become taller and slimmer than the previous generation. Well, if your parameters do not match the ideal, do not worry! Still, the most important thing in a woman is her individuality and, of course, a well-groomed appearance.

Woman health test

Midlife crisis happens to both men and women. If in men "shocks" occur mainly in the mind, then for beautiful ladies, everything starts with a figure. After 40 years, almost everyone gains extra pounds. Even if the scales do not show a significant increase, the silhouette changes, and the clothes begin to sit, to put it mildly, “not like that”. Studies have shown that middle-aged women lose between a third and a half of all muscle mass. Metabolism slows down with age, the total content of adipose tissue in the body is growing, and low mobility only spurs these processes. So, in 10 years, you can easily get better by 2 sizes. And all because the muscles “dry out”, become less voluminous than fat. Because of this sometimes the weight can remain stable, and the volumes can grow. Such is the nature of women.

Lifestyle is not the most important factor in determining age-related weight gain. One of the reasons for the appeared “sluggishness”: the children have grown up, there is no need to run after fidgets or carry a heavy stroller. But over time, new worries and new stresses appear: caring for parents, trying to save money to help grown children, and so on. Regardless of what causes stress, it always has its detrimental effect on the body. The level of the “anxious” hormone cortisol rises, and after it, fat cells actively “multiply”. A powerful release of cortisol is sometimes provoked by the most banal lack of sleep (overtime hours or a hectic nightlife).

The maximum waist for a woman is 88 cm. If the waist is at least a centimeter larger, its owner faces serious problems.

How to avoid weight gain? You need to tune in first of all to gaining a healthy lifestyle, and not to lose weight.

1) If the feeling of hunger arose at an inopportune time, it is enough to drink a glass of water and the hunger will go away.

2) One apple eaten before a meal will fill the stomach, that is, reduce the amount of food and, therefore, calories.

3) Chewing gum without sugar distracts from the feeling of hunger.

4) Regular physical activity. It is enough to arrange 30-40 minutes of cardio 5 times a week (intense walking, cycling, swimming or dancing), and within a year, internal fat will be almost completely destroyed. Cardio is any activity that makes the heart beat faster. You can also walk in a special vest, in the pockets of which lightly weighted plates are inserted. In this case, the burden falls on the body, and not on the legs and arms, so that the joints of the wrists and ankles will be safe.

1. Gaining weight?

Hypothyroidism (decreased thyroid function) is one of the causes of excess weight in women over 40 (leads to obesity).

Thyroid hormones help burn fat in the body. If the thyroid gland produces few hormones, extra pounds appear, which no diet will help get rid of.

Necessary:

1) Take a blood test for thyroid-stimulating hormone (TSH), which is responsible for the functioning of the thyroid gland.

2) Make an ultrasound of the thyroid gland to determine its functional and physical condition.

Internal fat is associated with increased blood pressure, heart disease, the development of diabetes, and often with the appearance of malignant tumors.

According to WHO, overweight and a sedentary lifestyle are considered the cause of 1/3 of all cases of malignant diseases of the breast, intestines, uterus, as well as ovarian and pancreatic cancer.

2. Movement of venous blood almost entirely carried out by the muscles of the lower leg, which work when walking. Prolonged sitting leads to the fact that the veins overflow with blood, begin to stretch, the valves that should push the blood up do not work - and varicose veins occur. Varicose veins lead to the formation of blood clots that can break off, travel to the lungs and cause a fatal disease - pulmonary embolism.

Necessary

1) Arrange a warm-up for the legs every 40 minutes.

2) Move more.

3) If the first signs of varicose veins appear, use compression treatment (bandages, stockings, stockings, tights).

3. Wrong diet.

So many women over 40 switch to a single meal and do not even suspect that this can lead to obesity. If a woman eats once a day, then her intestines do not work well, constipation occurs.

Necessary:

Eat 5 meals a day (breakfast, brunch, lunch, afternoon tea and dinner) and then your body will work well, and you will have a stable normal weight.

Women over 40 should periodically have a colonoscopy (almost one hundred percent (99%) method of endoscopic diagnosis of diseases of the colon). Colonoscopy reveals inflammation, malignant and benign formations at the earliest stages of development. A tiny endoscopic camera is inserted into the rectum. The image is transmitted to the monitor screen, and in multiple magnification the doctor sees everything that happens in the colon.

4 . It is important for women over 40 to keep under control vitamin D levels in the body, blood sugar levels(colonoscopy procedure)

1) Analysis for vitamin D

Vitamin D norm: 30-100 ng/ml

Vitamin D deficiency is the cause of osteoporosis. Vitamin D is the "key" by which calcium enters the cells and makes the bones hard. A lack of vitamin D in the body leads to brittle bones, resulting in rickets in children and osteoporosis in adults.

Vitamin D stimulates the immune system: it "wakes up" immune cells and makes them work.

170 g of black caviar or Golden Pearl soft gel capsule is the daily requirement for vitamin D.

2) Blood sugar test

Sugar rate: up to 5.5 mmol / l

High blood sugar eats away at the blood vessels in the body and can lead to blindness, stroke, heart attack, and kidney failure. You can test your blood sugar level yourself using a glucometer.

Soft gel capsules "Energy of Life" will help control the rate of sugar in the blood

5. Is your heart healthy?

Before the age of 40, women are much less likely than men to experience cardiovascular problems. After 40 years, a woman begins to lose the female sex hormones estrogens, which protect the walls of blood vessels from the formation of atherosclerotic plaques. Therefore, after 40 years, myocardial infarction and stroke are so common in women.

Necessary

1) Control blood pressure. It should be below 140/90 mm Hg. Art.

2) Control blood sugar and cholesterol levels. High levels of sugar or cholesterol in the blood can lead to the formation of atherosclerotic plaques and the development of myocardial infarction or stroke. Atherosclerosis can lead to a heart attack or stroke

3) Examine the heart.

6. Signs of menopause?

Nature has given every woman a certain number of eggs. Every month, one of the eggs leaves the female body. Until the supply of eggs is exhausted, the woman will be in an active childbearing period. As soon as the eggs run out, menopause occurs.

The follicle-stimulating hormone (FSH) test (to determine if a woman has gone through menopause) is done in exactly the same way as a pregnancy test. If the test is positive, then the level of this hormone is high and the woman has gone through menopause. When menopause occurs, a woman should go to a gynecologist and undergo all the necessary examinations.

7. Shortness of breath

The most common cause of shortness of breath after age 40 is being overweight and not exercising regularly. But shortness of breath is not as terrible as atherosclerosis, which begins to develop due to the lack of female sex hormones. As a result, the vessel is blocked by plaques, and there is nowhere for blood to flow. A blood clot forms, and a heart attack occurs, the necrosis of the heart muscle due to the cessation of blood flow.

You need to have a heart test

8. Extreme fatigue

This is one of the most common complaints of women over 40. The cause of fatigue may be a decrease in thyroid function, hypofunction. The thyroid gland produces a hormone that starts metabolism, the body's metabolism. After 40 years, the level of this hormone decreases, and we begin to feel tired. In addition, the deficiency of this hormone reduces immunity, leads to dry skin.

It is necessary to examine the thyroid gland

9. Edema- one of the problems faced by women after 40 years

1) The ability of the kidneys to excrete sodium from the body is impaired, fluid accumulates.

2) The increased mass of adipose tissue absorbs a large amount of water.

Eliminate salt from the diet

The composition of salt includes sodium - an element that retains fluid in the body, causes swelling, increases the load on the heart and blood vessels. Excess fluid in the bloodstream causes the arterial vessels to work faster. This leads to the fact that the vessels stop narrowing and expanding in time and the person's pressure rises.

To get rid of edema you need:

1) Try to lose weight and replace fat mass with muscle.

2) Limit your salt intake.

3) Weekly spend one fasting day on black (wild) rice. Boil a glass of rice without salt, divide into 8 servings and eat throughout the day. Black rice contains a large amount of potassium, which displaces sodium, and along with sodium, water will leave the body.

10. After 40, every woman should consult a gynecologist-endocrinologist and measure the level of your female sex hormones. Timely examination of the breast (mammography - x-ray examination, "transmission") will help to detect cancer before it captures the body.

With the help of the study, it is possible to detect a formation larger than 3 mm. The tumors themselves are small, like peas, and larger - like beans, like plums, and even potatoes. After age 40, a mammogram should be done once a year.

A woman must have a breast self-examination from the age of 18. Breast self-examination should be done monthly because the tumor is asymptomatic even in its most advanced stages. An examination is carried out from the 7th to the 13th day of the menstrual cycle every month.

Rules for breast self-examination:

Put your hands on your belt. Look in the mirror to see if there is asymmetry in the chest, if there is pain in the chest, if the nipple is retracted. Throw your hand behind your head, divide your chest into sectors, feel each sector. Then examine the axillary areas for metastases. If you notice discharge from the nipple, contact your doctor immediately. You should do a HER2/neu test (reveals receptors in malignant cancers).

The ideal parameters of our body depend not only on the number of muscles, their relief, harmony and growth. Body proportions are key. In this article, we will tell you about modern beauty standards, ideal male and female figures, their classic proportions, as well as give some recommendations and bring to your attention some useful tips from experts.

Modern beauty standards: basic parameters

In the modern world, there are concepts and ideal parameters of the body. Each of us at least once in his life thought about whether his characteristics fit these values? Below we present to your attention the classic ideal proportions of the human body in modern fitness and bodybuilding.

Growth

Standard growth parameters for residents of Russia and the CIS countries:

• people with a height below 170 cm are considered small;
• 175-185cm is considered average and optimal height;
• people who are taller than 190 cm are considered tall.

It is worth noting that people of different nations and nationalities have different averages, and the above figures for them will not be considered the norm. If you want to get taller, then you need to put a lot of effort into certain height increase workouts. You also need to know that this parameter cannot be adjusted after 25 years.

The height of each person is individual, based on this, each for himself can calculate the ideal proportions of height and weight. There is a way to check this - the Quetelet index.

It is relevant for men and women aged 20 to 60 years. To determine your body proportions and find out their indicator relative to the norm, you need to solve a simple arithmetic equation. But the result may not be correct if you are a professional athlete, a pregnant woman or a young man.

Measure your height, raise it to the second power. After that, the body weight must be divided by the resulting figure. Example: 175 cm, 70 kg; 70:(1.75*1.75) = 22.8. The answer in the equation will be considered the correct body proportion index.

• the norm for the male is 19.5-25.5;
• the norm for the female is 19.5-24.5;
• weight deficit - up to 18.5;
• excess - 25.5-29.5;
• obesity of the first degree - 30-35;
• second degree - 35-40;
• third degree - 40+.

Waist

Based on the table of ideal proportions, here are the optimal waist-to-height ratios for men and women:

• height 150-155 cm: minimum - 55 cm, maximum - 60 cm;
• 155-160 cm: 60, 65;
• 160-170 cm: 63, 69;
• 170-180 cm: 69, 73.

In order to determine the volume of your waist, measure it in a centimeter at the place where the ribs begin.

Legs

The standard for leg length is considered to be 50-56% of a person's height, depending on gender. You should do this measurement while standing, straightening your back. The girths of the ankles, hips and shins should be proportional to the length of the whole body. For example, the ideal ratio of these body parts with a height of 175-180 cm is 59.38 and 21 cm.

Hips

To find out the volume of your hips, you need to measure their circumference slightly above the groin.

Standard hip measurements for men and women of different heights:

• height 150-155 cm: 83-90 cm;
• 155-160cm: 85-100cm;
• 160-170 cm: 85-106 cm;
• 170-180 cm: 90-110 cm.

Breast

In order to measure the chest, it is necessary to measure the circumference of the pectoral muscles with the arms lowered along the body.

The average size for men and women are:

• Height 150-155cm: 73-85cm;
• 155-160cm: 80-88cm;
• 160-170 cm: 85-95 cm;
• 170-180 cm: 89-99 cm.

We take into account age

Above were examples for men and women from 25 to 35 years old. With age, the ideal proportions will change, since a person from this moment will already begin to age. The length of the torso, arms, legs will decrease over time. In order to slow down the aging process as much as possible, it is necessary to systematically engage in physical exercises.

If you are unhappy with your height, limb length, then after you work hard on yourself, these indicators can be brought close to ideal. But it is worth considering the fact that after 25 years it will no longer be possible to do this, since the process of growth and development of the body will stop.

Ideal male figure

There are many ways to determine if you have the ideal male figure. After all, the presence of a strong body, ideal legs with developed muscles does not mean anything. Consider the basic ratios, proportions and indices of the ideal human figure.

Waist to shoulder ratio

The ideal ratio of shoulder width and waist in men is the main feature of the reference body.

The beauty standard is the ratio of the girth of the forearm to the circumference of the waist, it should be 0.75. This indicator is the standard and is considered the most attractive for the female.

If your waist-to-shoulder ratio falls short of this standard, don't worry. Indeed, in modern bodybuilding, there are many training options to obtain the necessary proportions. For example, if you need to reduce the resulting value, then you need to adhere to exercise regimens that will help burn fat calories in these places. In this case, it is necessary to build up the shoulder and spinal muscles.

• 165-172 cm - 76-80 cm;
• 170-183 cm - 80-83 cm;
• 180-190 cm - 83-86 cm.

Standard shoulder girth values:

• 165-172 cm - 41-43 cm;
• 172-183 cm - 43-45 cm;
• 180-190 cm - 45-47 cm.

The ideal proportions of the male body is considered to be a figure similar to an inverted triangle (V). With this physique, the chest is prominent, and the waist is narrow.

To determine the ideal parameters of the male figure will help the difference between the circumferences of the chest and waist. The standard is considered to be a value equal to 25.

According to the observations of scientists, men with such indicators have fairly good health and get sick less.

Standard values ​​​​of waist circumference for men with different heights:

• 165-172 cm - 76-80 cm;
• 170-183 cm - 80-83 cm;
• 180-190 cm - 83-86 cm.

Standard bust measurements:

• 165-172 cm - 115-118 cm;
• 172-183 cm - 118-123 cm;
• 180-190 cm - 123-128 cm.

This method of calculating the ideal proportions of a man's body was developed by the ancient Greeks.

The Adonis index is based on the proportions of the "golden section". The method is to divide the whole into two parts, in which the ratio of the larger to the smaller will be equal to the ratio of the whole to the larger. The main values ​​for determining the "golden section" in human anatomy are shoulder width, waist and overall height. So, the "golden section" (ideal parameters of a person) will be considered the ratio of waist and shoulders 1: 1.618.

Each person has a different proportionality of his body.

Taking the average figures from the table of proportions of the ideal physique, we present the canons of proportions:

With a height of 165-170 cm:

• weight - from 65 to 72 kg;
• shoulders - from 35 to 37 cm;
• neck - from 35 to 37 cm;
• chest - from 105 to 110 cm;
• waist - from 75 to 80 cm;
• thigh - from 55 to 57 cm;
• lower leg - from 35 to 37 cm.

With a height of 170-175 cm:

• weight - from 72 to 80 kg;
• shoulders - from 37 to 40 cm;
• neck - from 37 to 40 cm;
• chest - from 110 to 115 cm;
• waist - from 80 to 85 cm;
• thigh - from 57 to 37 cm;
• lower leg - from 35 to 40 cm.

With a height of 175-185 cm:

• weight - from 81 to 90 kg;
• shoulders - from 40 to 45 cm;
• neck - from 40 to 45 cm;
• chest - from 115 to 125 cm;
• waist - from 85 to 95 cm;
• thigh - from 60 to 65 cm;
• lower leg - from 40 to 45 cm.

Proportions according to da Vinci

The great scientist Leonardo da Vinci created his own proportions of the ideal figure of a man and a woman.

According to da Vinci, the ideal proportions of the male body should correspond to the following parameters:

• height - 24 palms;
• foot length - 4 palms;
• elbow length - 6 palms;
• arm length and shoulder volume - 1.6 of the total height;
• the length of one ear is 0.33 of the length of the head;
• the distance from the chin to the beginning of the hair on the forehead is 0.1 of the total height;
• the distance from the chin to the crown is 0.125 of the total height;
• the distance from the hair to the eyebrows is 0.33 of the total length of the face;
• the distance from the armpits to the elbow is 0.125 of the height.

standards in bodybuilding

Currently, professional bodybuilders are the standard of the male body. They acquired ideal body parameters after long and hard training on themselves.

The ideal proportions in bodybuilding are:

• clear trapezoid lines;
• relief muscles;
• conical pectoral muscles;
• clearly defined back muscles;
• slender neck;
• developed muscles of the lower extremities.

Also an integral part is a strong physique, which can be calculated by the Pignet index.

Pinier index \u003d Height (cm) - Weight (kg) - Chest circumference (cm).

According to the results, the body type is determined:

• less than 10 - strong;
• 10-20 - normal;
• 21-25 - average
• 26-35 - weak;
• more than 36 - very weak.

Video "What should be the ideal figure"

Every girl wants to be beautiful and puts a lot of effort into this. In the world of fitness and fashion, there are ideal proportions for the female body (legs, waist, chest, hips, etc.).

The main types of female physique

There are five body types of women:

Triangle. The characteristic features of this body in women are:

• voluminous hips;
• narrow shoulders;
• small waist;
• the upper body is longer than the lower.

V type:

• the volume of the hips is less than the volume of the shoulders;
• the upper part of the body is shorter than the lower;
• the waist is not pronounced.

Rectangle:

• approximately equal width of body parts;
• the waist is not expressed;
• protruding belly;
• with a small weight, a strong muscular relief.

Eight. The classic type, which is in demand in the modeling business (body proportions 90/60/90):

• the lower part of the body is proportional to the upper;
• slim waist;
• waist to hip ratio is 0.7.

• pronounced chest;
• Thin legs;
• small volume of shoulders;
• voluminous waist

Classic proportions for women

Ideal body proportions for women were developed by D. A. Konokhin.

According to his calculations, one centimeter of the total body length accounts for:

• neck - 0.17-0.21 cm;
• shoulder - 0.17-0.21 cm;
• hips - 0.31-0.35 cm;
• chest - 0.45-0.5 cm;
• pelvis - 0.55-0.65 cm;
• waist - 0.36-0.41 cm.

To understand how your body corresponds to ideal forms, multiply height (cm) by the above values ​​from the table. Then measure the circumference of the body parts you are interested in. The result will show how close or far from the standard you are.

Slim waist

The physique of each woman is individual and unique in her own way. The ideal parameters of women are significantly different from the male figure.

Below are the standards for the width of the waist for girls of different heights:

• height 150-155 cm - waist 57-58 cm;
• 155-160 cm - 58-60 cm;
• 160-165 cm - 60-62 cm;
• 165-170 cm - 60-64 cm;
• 170-175 cm - 64-66 cm;
• 175-180 cm - 66-68 cm.

Permissible deviations can reach five centimeters. Measurements will be accurate if there are no excess fat deposits on your waist.

Hip to chest ratio

In the world of fashion and modeling, the most important parameters for women are hips, chest and waist.

The circumference of the forearm should be equal to the volume of the hips. First of all, it looks aesthetically beautiful. If your physique is different, no need to be upset. In fitness, there are many specific workouts in order to bring the hips and chest to the ideal ratio.

growth parameters

There is no concept of ideal height for a woman. After all, each person is unique in itself. Also, in different countries and peoples, the average height may differ.

To determine if you have an ideal ratio of height to other parts of the body, you need to resort to the golden section method (Adonis index), which we wrote about earlier in this article. For example, the width of the shoulders should be 1/7 of the height.

The ideal proportions of a girl's legs depend on whether her bone is thin or wide. Here is an example of the ideal proportions of the legs to the body:

• if the girl has a wide bone, then the legs should be about 1.5-4.5 cm longer than half the length of full growth;
• if the average bone, then their length should be 4-7 cm longer;
• thin - 50% growth + 6.5-10 cm.

How to achieve ideal parameters

In order to achieve ideal parameters, you should adhere to a certain training regimen, lead an exceptionally healthy lifestyle, systematically measure the chest and hips.

It is in these parts of the body that fat accumulates the most.

Regular workouts

To achieve the desired result faster, you need to train regularly. On the Internet, there are many tables and techniques for men and women to improve their bodies and keep them in good shape. Here are the basic rules that you must adhere to while playing sports:

1. Don't overload yourself. Excessive overwork will not give the desired results, but will only harm your body.
2. Do intense workouts every day. Daily tight sports will not bear fruit, as muscle mass increases during rest.
3. To increase the volume of the chest, the simplest ways are push-ups, pull-ups on the horizontal bar.
4. To tighten the gluteal muscles, do more running and squats in the morning.

Know that regular exercise will help you not only gain muscle mass or burn calories, but also strengthen your health, immunity, and reduce the risk of developing most diseases.

Proper nutrition

An important criterion for obtaining an ideal body is proper nutrition.

Here are some helpful tips for you:

1. Eat four times a day, but in small portions. So you reduce the risk of fat deposition and improve digestion.
2. Do not eat fatty and fried foods.
3. Eat foods that are rich in protein. It is he who contributes to faster muscle growth after training.
4. To maintain a waist in women, eat more "green" and "red" foods.
5. Keep track of your daily calorie intake.
6. Don't drink soda and try to keep sugar to a minimum.

To achieve the ideal standards of the male or female body, here are a few recommendations from experts:

1. Don't believe false promises. In order to get the desired result, you need to train a lot.
2. Do not use steroids, etc. All drugs of this type give a temporary effect. After stopping the course, your skin may sag.
3. Decide what exactly you want to improve in your body. So you can quickly achieve the desired result.
4. In addition to training, follow a sports diet regimen.
5. Sign up for a gym. Classes with a trainer will give results much faster than you would do on your own.
6. Before any workout, you need to warm up. If this is not done, there is a high probability that you can pull one or more muscle groups.

According to doctors, in men and women, every extra five centimeters, when measuring the waist, can lead to an increase in the risk of premature death (in men by 17%, in women by 13%). Many people simply do not quite understand why fat is so dangerous and they continue to consume harmful foods to the last, lead an incorrect lifestyle. It is worth noting right away that this sign indicates directly the presence of the most dangerous type of obesity, and it is abdominal. It is the waist indicator (in men) that characterizes the state of health, it can indicate what level of longevity should be expected from a particular person.

It is worth noting that people who have normal height, weight, but extra centimeters in the waist area are in a very dangerous position, in fact, a key risk area. Most often in men, this indicates directly a hereditary lifestyle, which is relevant, given the ratio of hip and waist circumference in only 50% of cases. In the remaining half of the cases, the cause of this manifestation is the direct negative impact of lifestyle, completely improperly selected nutrition.

Sizes in the belt, what to look for

As statistics show, for men, the size in the belt should be about half of the total height. For example, if an index ratio of 0.53 is observed according to measurements, then there are already excess fat deposits in the body, with which something must be done immediately. Analyzing the general indicators of how many centimeters the waist should be for women and men, the following indicators should be noted:

• If the waist volume is set with a coefficient of up to 0.50 of height, this is a normal state, which means that the amount of fat in the body is minimal, therefore, there is no need to make any additional attempts to lose it;
• With a coefficient of 0.53, it is already necessary to think about revising your own diet, these are the first signs that there are all the prerequisites for subsequent obesity;
• In turn, an indicator of 0.58 centimeters already indicates the fact that this is the first stage of obesity, therefore, if the waist has reached the level of this indicator in terms of its values, then the mortality rate increases by about 50%, and this must be avoided by any possible means .

You can sum up an insignificant result by establishing that the optimal value is the circumference in the waist at the level of up to 94 centimeters. A subsequent increase to 102 centimeters already indicates directly the presence of dangerous body fat, and if this value is also exceeded, then the first signs of obesity are noticeable and specific steps must be taken in order to solve this problem and prevent your body from taking such a big risk. Therefore, the larger the indicator increases, the more dangerous it will be for a person to live. Even when the overall weight remains normal, a large belly will become a real problem that will be very difficult to solve.

Such manifestations can easily indicate that there is a high risk of the formation of cancer cells, heart disorders, due to which virtually the entire body of a man suffers. It is worth noting the fact that not only the body as a whole, but also the skeleton will suffer from excess fat in the abdomen, it is subjected to an additional load and this can lead to very serious consequences. At the same time, there is also a significant decrease in the indicators of male power, which will immediately need to be addressed in order not to cause complications in relationships with women.

We measure the waist in women

It's no secret that women are valued for their perfectly thin waist, which in itself indicates not only the attractiveness of the fair sex, but also her health. It is worth noting that there are simply no specific methods for measuring the waist and deriving the optimal calculation using the formula, but some indicators can be given. According to many doctors, in women of average height (170 centimeters), the optimal waist should be at the level of 80 centimeters.

One can slightly disagree, given that the usual model ratio is set as 90-60-90 (but it is a model to reflect the state of public opinion on a specific problem and indicate quite generalized values). In this regard, we can distinguish the formula that the optimal waist ratio for a woman is her height, divided in half, 15 is still subtracted from this indicator. Therefore, if a woman has a height of 170 centimeters, her ideal waist ratio will already be 70 centimeters. This is the best option, but what about in cases where this value is slightly larger:

• If the obtained indicator for the same 170 centimeters is set as 80, then there is already fat in the body and it is necessary to start fighting with it in all possible ways so that you can count on "entering the ideal shape";
• When a woman has a slight increase in this indicator, in other words, the waist is slightly larger than the established 80 centimeters, this may already indicate the need to look for a special approach to the subsequent disposal of accumulated fat. To do this for the fair sex is quite easy, you just need to normalize your daily diet, lifestyle, after which the first steps towards gaining physical health and longevity will be noticeable.

What is visceral obesity

In order to be able to establish what the current status of body fat is (in fact, to check whether there is visceral obesity), it is necessary to accurately measure the waist and own hip circumference. So, as has already been established, a circumference with a value of about 94 centimeters and above is considered a signal that problems with excess fat in the waist area begin. The measurement of the waist itself must be measured directly in the area a couple of centimeters above the navel, and the circumference of the hips is measured directly in their widest part, which will make it possible to determine the optimal indicators. After that, the ratio of these two quantities is established, which should have a final value in the following form:

• If the indicated ratio of values ​​\u200b\u200bis 1.0 or more, then you need to take care of the state of your lifestyle, nutrition, so that you can seriously talk about getting rid of excess fat;
• When the value is 0.9, this indicates that the man is in optimal shape, has a fairly good potency and does not run the risk of getting prostate cancer in the future, which many representatives of the strong half of humanity are prone to.

Alternatively, you can try several other methods for measuring the level of fat in the waist area. To do this, you need to try to squeeze a fold of fat with two fingers, measure its current state. For example, if the indicator is set at a level of two centimeters or more, it means that there are certain kinds of problems in the body that need to be eliminated before it turns to obesity with serious consequences. A size of less than two centimeters indicates that there is no need to take certain measures, but to be content with the established lifestyle, to accept yourself as you are without any adjustments.

The shape of the abdomen - features and appearance

In men, the very shape of the abdomen is different, which cannot be the same. For example, the stomach can be loose and shapeless, which in itself makes it clear that there are certain fatty deposits under the thick layer of skin that will need to be removed in the future. Special attention deserves a hard stomach, which in itself resembles a ball in shape, even an egg, it is also commonly called "beer". In fact, all this points directly to the presence of visceral obesity in the body and this manifestation is the most dangerous for the human body.

It is noted that abdominal obesity manifests itself in a characteristic form directly in men, it is considered one of the most dangerous for the state of the whole organism. It is customary to understand the deposition of fat directly around the internal organs, which may indicate that there is a metabolic disorder. In the future, this causes the formation of a kind of tolerance to glucose, the likelihood of diabetes increases several times and becomes a real problem for an unsuspecting person. Consequently, there is an increase in the total proportion of cholesterol, and it already leads directly to the development of numerous vascular diseases, atherosclerosis. This type of obesity becomes most dangerous for men during the period of direct production of testosterone itself, which begins to occur after the turn of thirty years.

A few words about how to reduce the waist

It is worth noting a few simple methods, thanks to which you can solve the problem with the presence of fat deposits that are present at the waist of a man. Any diets in this case are contraindicated, at most, you can slightly reduce the amount of food intake and its calorie content. For example, the optimal value would be a reduction of 300 kilocalories. It is necessary to actually eat quite often and little by little, but to reduce the overall energy value of your own food. If this approach is taken abruptly, there are many side effects that must be taken into account in order to avoid a problem. For example, if a sharp reset was made in the diet, we can say that the full and normal functioning of the cells will be disrupted, this forces them to make extra reserves for the most “unforeseen” case. As a result, it turns out that sharp jumps can help, rather, gain a couple of extra pounds, rather than talk about reducing your weight.

Nutrition should be reduced to the fact that the amount of proteins that a person simply needs for the full development of muscle mass, as well as vegetable fats, will gradually increase. Do not forget about complex carbohydrates, with their help the body begins to receive an additional supply of energy, and this allows us to talk about leading a full and measured lifestyle. In fact, such an approach will make it possible to talk about the subsequent reduction in the volume of fat cells, which will certainly become a key advantage of proper nutrition and a healthy lifestyle.

Separate nutrition will serve as a separate recommendation, which can help get rid of constipation, which will be the first and very important step that has been taken towards bringing your waist back to normal, removing extra centimeters of fat from it. It is worth noting that the delay in defecation is accompanied by subsequent rotting of food in the body, rather dangerous intoxication and the formation of excess gases that harm a person. It is recommended to include a large amount of plant fiber in the diet, it is able to optimally have a stimulating effect on the work of the entire human body, as well as remove toxins formed inside, accumulated toxins and many other complications and impurities that are present in the human body.

It is recommended to practice yoga, perform the Nauli exercise, which looks like wave-like movements of the abdominal muscles, capable of massaging it in the most correct way. Finally, it is also recommended to lead a full-fledged lifestyle, to be in motion, this will help save not only the waist, but also life.

Central(also called abdominal, visceral or top)obesity(English) central obesity, abdominal obesity) - a type of obesity in which the main fat deposits are located on the patient's abdomen.

Indicators of central obesity

Indicators of the presence of central (abdominal) obesity are waist circumference (WC) and the ratio of waist circumference to hip circumference (OB). The measurement of waist circumference is widely used as an indicator to assess the dynamics of body fat. Waist-to-hip ratio (RT/RT) is a reliable marker of risk of death regardless of body mass index. The highest mortality, especially from coronary diseases, was noted in the group of people with the highest value of the OT / OB ratio (Yu. V. Konev and others).

Various sources name slightly different boundary values ​​​​of OT and OT / OB, at which the presence of central obesity is determined:

BUT. The following criteria for the presence of central obesity are widely accepted (these criteria are followed, for example, by the US National Cholesterol Education Program, Eng. National Cholesterol Education Program):

• waist circumference, more than:
• 102 cm for men
• 88 cm for women
• or the ratio of the circumference of the waist to the circumference of the hips OT / OB, more than:
• 0.9 in men
• 0.85 in women

IN. Waist circumference of more than 100 cm at the age of 40 years and more than 90 cm at the age of 40-60 years (for both men and women) is an indicator of visceral obesity. If the ratio of the waist circumference to the circumference of the hips in men exceeds 0.95, and in women 0.85, then we can talk about pathological deposition of fat in the abdominal region (Lupanov V.P.).

FROM. According to the Obesity Guidelines of the World Gastroenterological Organization:

• the presence of central (abdominal) obesity is established when the waist circumference is more than:
• 94 cm for men
• 80 cm for women
• an increased risk of cardiovascular and other diseases is present with a waist circumference of more than:
• 100 cm for men
• 87.5 cm for women
• measuring the waist is not useful for patients with a body mass index greater than 40

Gender differences

Excessive accumulation of fat in the abdomen, with its predominant deposition in the abdominal cavity, is more typical for men, as a result of which central obesity is sometimes called "android". For the same body mass index, central obesity is associated with a higher risk of comorbidities than peripheral obesity. That is why complications of obesity are more common in men than in women.

Professional medical publications concerning central (abdominal) obesity

• Zvenigorodskaya L.A., Bondarenko E.Yu., Churikova A.A. Features of the therapy of gastroesophageal reflux disease in patients with abdominal obesity // Appendix Consilium Medicum. Gastroenterology. 2012. No. 1. S. 11-14.