It is widely believed among novice bodybuilders that the main thing in bodybuilding is body weight. The larger the muscle volume, the better. In fact, the indicator of a successful athlete is the correct proportions. Often, athletes with smaller volumes outperform more "massive" opponents, due to the harmonious construction of the figure.

If you decide to seriously engage in bodybuilding, we recommend that you focus not on large sizes, but on aesthetics and symmetry. We will tell you in the article about what body parameters you should strive for and how to measure them yourself.

Male bodybuilding proportions

The most desirable body type is the inverted triangle, with a wide shoulder girdle and a narrow waist. Therefore, most men strive for just such proportions, completely forgetting about the other parameters.

For example, athletes with a massive upper body and legs as thin as matches look quite funny. Among newcomers, another problem is often encountered - the “bottom” outstrips the “top” in development, which is also a disproportion. In both cases, a serious correction of the training program is necessary.

Many systems have been developed for calculating the "ideal" anthropometric indicators of male bodybuilders. Let's analyze the simplest technique. First, you should measure your chest girth with a centimeter. Suppose that this parameter is 100 cm, and we calculate the rest of the values.

You can also use the table compiled by the legendary Canadian-American trainer, the founder of the "Mr. Olympia" competition and the founder of the International Bodybuilding Federation - Joe Weider. To determine the proportions, it is necessary to calculate the individual coefficient. To do this, divide your weight (kg) by your height (cm) and compare this value with the data below.

	Weight / Height Ratio
	0,34	0,36	0,39	0,42	0,44	0,47	0,50	0,53	0,57	0,60
Neck	35,6	36,8	38,1	39,6	40,9	42,4	43,7	45,2	46,5	47,8
Biceps	33,3	34,5	35,8	37,1	38,4	39,9	41,1	42,4	43,9	45,2
Forearm	27,7	28,7	30,0	31,0	32,0	33,3	34,3	35,3	36,6	37,6
Breast	92,5	96,3	99,8	103,4	106,9	110,5	114,3	117,9	121,9	125,5
Waist	69,3	72,1	74,7	76,2	80,3	82,8	85,6	88,4	91,4	94,2
Pelvis	83,3	86,6	89,7	93,0	96,3	99,6	102,9	105,9	109,7	113,0
Hip	50,0	51,8	53,8	55,9	57,7	59,7	61,7	63,5	65,8	67,8
Shin	33,3	34,5	35,8	37,1	38,4	39,9	41,1	42,4	43,9	45,2

By measuring your own proportions and comparing them with any of the above tables, you can determine the "lagging" parts of the body. Based on the values ​​obtained, it is recommended to build a training plan.

Female proportions

Modern girls strive to look as slim as possible. Therefore, classic bodybuilding among the fair sex is not very popular. But body fitness, a discipline aimed at the harmonious development of the female body, without a set of extreme muscle mass, has become widespread.

In this sport, there are no clear proportions and weight categories, as in men's bodybuilding. Athletes are judged strictly visually. The only gradation of the participants is height (158 cm / 163 cm / 168 cm / over 168 cm).

But even such facilitated assessment conditions require long-term high-quality training from applicants. For girls who have never been involved in bodybuilding, we recommend paying attention to the "fitness bikini".

The main indicators in this discipline are an attractive appearance, a slender physique, the absence of a strongly pronounced muscle relief. Therefore, novice athletes can achieve competitive form in a short period of time.

Note that a fitness bikini assumes the presence of a "base". That is, the figure of a girl by nature must meet certain standards: long legs, a low content of subcutaneous fat, the correct ratio of chest, waist, hips. Exercise and diet should only slightly tweak an already existing shape. Therefore, unfortunately, this discipline is not suitable for everyone. But those girls who decide to professionally engage in fitness bikinis should consider the following principles:

• Maximum femininity. Strongly developed latissimus dorsi, prominent deltas, angular quads are all indicators of a bodybuilder. The main task of bikini girls is to create a slim fit silhouette without clearly defined muscles. Therefore, choose a mentor wisely. It is best to contact female trainers who have competed directly in the fitness bikini category.
• Absence of "cubes" on the stomach. In bikini athletes, the abdominal muscles should not stand out too much. Of course, this musculature requires elaboration, but without creating a clear relief. Otherwise, the girl may "go" beyond the category and not get into the competition. Therefore, we recommend focusing on static bars and vacuum, and it is best to refuse power twisting with weights.
• Long legs. Since overall proportions are assessed in a fitness bikini, the first thing the judges look at is the lower limbs. They should be longer than the upper body. Only with such data will a girl be able to achieve positive results. Athletes with short legs, even on large platforms, will always lose. Girls need to take this point into account if they are going to do fitness bikinis professionally.
• Feminine breasts. In this sport, it is an important part of the body as it complements the overall look. Unfortunately, exercises to increase breast volume will not work. Therefore, if you do not have naturally attractive forms, but want to build a sports career in a "bikini", perhaps you should think about an enlargement operation (we only voice the alleged obstacles and do not urge anyone to go under the surgeon's knife).
• Elaborated buttocks. This part of the body is one of the main in the assessment by the judges. You can have long legs, a beautiful chest, a flat stomach, but if the gluteal muscles look undeveloped, you can forget about the prizes. Therefore, every "bikinist" who wants to achieve high results should do squats, lunges and leg presses. For cardio, it is best to use jogging or walking with a stepper.

If you do not want to perform on the podium, but simply try to get closer to the standard "90-60-90", general strengthening fitness, aerobics, dancing, running workouts, mobile game disciplines, cycling, etc. are best suited for you.

In doing so, do not forget about a balanced diet. The combination of aerobic training and a low-carb diet will help you lose fat faster and tighten your body muscles. The main thing is to practice regularly.

Measurements

A measuring tape is required for the procedure. If it is not at hand, you can use a lace and a school ruler. Let's analyze the main parameters and places of their measurements:

1. Chest circumference. Stand up straight, straighten your back. Throw a tape measure over your back. The measuring tape should run along the bottom of the shoulder blades, the lats and the nipples. The tension is light, without squeezing the skin. The measurement is taken on exhalation.
2. The volume of the hips. Stand up straight with one leg on your toes. To measure the circumference of the hips, you need to press the centimeter at their widest part (the upper third, just below the buttocks). Tighten the quads, pull the tape slightly, lock in the value. Then measure the thigh muscles on the other leg.
3. Calf circumference. Straighten up, raise one leg to the toe. Press the measuring centimeter to the widest part of the calf muscle, bring the end with the tape and fix the parameter. Repeat with the other leg.
4. Shoulder girth. This issue needs to be clarified. People who are far from sports mistakenly call the shoulder the main joint of the arm and the muscles covering it. In fact, the shoulder is the entire upper part of the limb from the edge of the collarbone to the elbow. Therefore, in order to correctly measure the shoulders, it is necessary to freely lower the arms, and then cover the biceps in the middle with a centimeter.
5. Forearm girth. Start by bending your elbow at a right angle and clenching your fingers into a fist. To measure the forearm, you must apply the tape at its widest point (3-4 cm below the elbow joint).
6. Bicep girth. Stand, raise your shoulder to parallel with the floor, bend your arm and contract the biceps. Throw a centimeter on the upper point of the bicep, measure and repeat with the other hand.
7. Waist circumference. Straighten up, straighten your back. To measure your waist, place the tape across the narrowest part of your body. As a rule, this place is located just above the navel. Exhale, but do not suck in your stomach. Fix the value.
8. Neck circumference. Measure this parameter under the thyroid cartilage of the larynx.
9. Girth of the pelvis. To determine this indicator, press the tape to the middle of the gluteus muscles and to the upper protruding parts of the thigh bones.

In addition to the size of the biceps and forearms, some athletes determine the thickness of the wrists. But this indicator serves rather not to track results, but to identify a predisposition to gaining muscle mass.

Previously, many coaches predicted the success of an athlete in bodybuilding based on the measurement of wrist bones. However, there is no scientific evidence for such a correlation.

Body fat percentage

This parameter is optional, but no less important than visual volumes. All bodybuilders dream of gaining lean muscle and burning subcutaneous fat. As a rule, this is impossible due to the characteristics of the human body. Therefore, the main training strategy for most athletes is first an increased mass gain (fat, water, muscles), and then strict "drying", burning out all that is superfluous.

It should be noted that body fat is extremely important for the normal functioning of the body:

• First, they are an energy reserve for a rainy day.
• Secondly, they protect the internal organs from hypothermia.
• Thirdly, they accumulate some useful substances.

Extreme fat loss can be detrimental to health. Therefore, professional athletes carry out tough "drying" only during preparation for the competition.

Typically, weight loss results are assessed visually. But you can also fix the amount of subcutaneous fat using a special device - a caliper.

The principle of operation of the instrument is based on determining the thickness of the skin fold. The only minus of the caliper is limited use - the indicators will be reliable only for people with a normal body mass index (18.5-25 kg / m²).

The tips below will help you measure as accurately as possible:

• Professional athletes need to measure progress using measurements once a week. This is best done on Friday.
• You need to apply the centimeter in the same place. Otherwise, the results will vary.
• Each parameter should be measured at least three times. This will avoid incorrect indicators.
• The measurement is best done in the morning on an empty stomach. During this time, the muscles are relaxed and have a natural shape.

Keep a diary to record your progress. Record the results of each check in it, as well as attach your own photos. All this will help to track the growth of muscle mass and will additionally motivate you to exercise.

Parameters of famous athletes

Values ​​are given in centimeters and kilograms:

Athlete	Height Weight	Neck	Biceps	Breast	Waist	Hip	Shin
A. Schwarzenegger	188/115	–	56	145	81	71,5	50,5
Lou Ferrigno	197/118	–	55	145	–	74	48
I. Poddubny	184/120	50	45	134	104	70	47
G. Gakkenschmidt	176/93	50	47	125	85	68	–
D. Yates	181/114	–	57,5	145	–	–	55
S. Oliva	179/102	–	54	140	75	73	47

Periodically measuring the girth of the hips is necessary for those who go in for sports, follow the figure. Or for those who want to sew clothes or order them in an atelier, an online store. Pregnant women also need such measurements. Finding out the girth of the hips is easy if you follow a few rules. The main one is to take measurements in underwear or in thin tight-fitting clothes, so as not to "add" extra centimeters to yourself.

How to measure?
Take a cloth or rubberized measuring tape. The second option is better, because the fabric tape stretches easily, and you will get measurement errors.

In foreign publications with patterns of patterns, you may find sizes in inches, not centimeters. You will see the same when ordering clothes from a foreign online store. Buy a measuring tape with centimeters on one side and inches on the other. Or measure your hip circumference first in centimeters, and then convert the resulting measurement into inches (1 cm equals 0.394 inches).

If you don't have a measuring tape at hand, you can do without it. You will need a non-elastic string or regular tape. Tie a knot at the end, measure your thighs and make a knot again at the end mark. You can mark the measurement with chalk, felt-tip pen, pencil. Then measure the distance between these marks with a ruler.

How to take measurements?
Take off your shoes or wear shoes that are comfortable for you to stand in. It is advisable to stand in front of a large mirror to monitor the position of the tape. It is important that the measuring tape passes through:

• at a distance of 16 - 22 cm from the waist (depending on height);
  
• parallel to the floor, without distortions;
  
• on the most prominent places of the buttocks and thighs, taking into account also the bulge of the abdomen (for pregnant women - under the abdomen).
  

To correctly account for the protrusion of the abdomen, do not strain the muscles. When measuring, place a long ruler (or a piece of flexible material, such as a thin rubber mat, oilcloth) against the abdomen. This is especially important if you order or choose a dress or a sundress with a waist, a tight skirt or trousers, a jumpsuit.

It is necessary to observe the correct position of the body, otherwise you will get an unreliable result.

1. Stand upright, with your back straight, shoulders squared, without tension.
   
2. If you put your feet shoulder-width apart, you will get a larger than real, hip girth.
   

Do not pull off the measuring tape. Let the tape lie flat and cover your thighs just enough to not sag.

What else needs to be considered
You already know that when measuring hip circumference, you need to get rid of excess clothing. It is advisable, among other things, to remove elastic underwear, modeling (shaping) tights. But if you intend to wear a skirt or dress only with such tights, do not take them off.

There is also such a measure, often used in the atelier - half-girth of the hips (denoted by POB). By the way, it is believed that the half-girth of the hips is the size of the bottom of your clothes, be it a skirt or trousers. For example, if OB = 92, then PHB = 46, which corresponds to size 46, or, in the foreign classification, size S.

As you can see, it is not difficult to find out the circumference of the hips. Now you are aware of the main features of taking measurements and you can act.

A lot of people were interested in how to correctly measure the figure, so I decided to lay out:

Control, in sports and fitness, is an important part of the process.

If your task is to reduce body weight, burn fat or increase muscle mass, then one of the ways to monitor and evaluate the result is to measure the circumferences.

Even if you are just following a diet, monitoring your circumference and body weight will help you understand how effective it is.

How to measure your figure correctly:

What to measure?

To clearly represent the features of the figure, you must have the following measurements.

• Breast volume
• Volume under the breast
• Waist
• Navel volume
• Hips
• Thigh volume (legs)
• Volume over the knee
• Calf muscle volume
• Arm volume
• Wrist volume
• Ankle volume

These parameters will help you to fully appreciate the figure. If you are reluctant to measure everywhere, then the list can be reduced to the following parameters.

• Breast volume
• Waist
• Hips
• Thigh volume (legs).

How to measure?

• Breast volume. Measured at the most prominent point of the chest. Measuring tape parallel to the floor! Measured as you exhale. (Exhaled, measured).
• Volume under the breast. It is actually measured at the point where the mammary gland ends. The conditions are the same. Exhale, tape parallel to the floor.
• Waist. Measured at the narrowest point! Depends on the characteristics of the figure, whether your waist will be closer to the level of the chest or to the level of the hips. And again we measure on the exhale. The abdomen does not need to be strongly drawn in or protruded. The tape should fit snugly, parallel to the floor. But don't drag it out.
• The volume at the navel. The same as with the waist, but at the level of the navel.
• The volume of the hips. Things are a little more complicated here. The volume of the hips is measured at the most prominent point of the buttocks! No breeches, bones, etc. The tape is snug but not tight. If the belly is still included in the volume of the hips, then we measure with it.
• Thigh volume (legs). Place your foot on a dais (e. G. Chair) so that the angle under the knee is approximately 90 degrees. Measurements should be made about 5-7 cm from the groin area. Do not strain your leg.
• Volume over the knee. Either by analogy with the hip, or standing. Measurements are taken directly above the patella. In the "standing" case, the tape is parallel to the floor.
• The volume of the gastrocnemius muscle. Measured while standing. The leg is relaxed. Along the widest part from the knee to the ankle. The tape is parallel to the floor.
• Hand volume. The hand is free, along the body. Measure about 10cm from your armpit! Better if someone helps you. The tape is parallel to the floor.
• The volume of the wrist. Measured directly after the brush. Very tight! If objectively there is a fat layer, then the tape needs to be tightened even more. (Gotta bite).
• Ankle volume. Standing on a flat floor. Measured directly over 2 protruding bones. The tape is tight and parallel to the floor.

How to take muscle measurements

• Neck measurement: keep your head straight, measure the mid-transverse line of the neck
• Chest measurement: while inhaling as deeply as possible, taking a "free" position and with a deep exhalation through the pectoral muscles at the level of the nipples. Hands are freely Dropped along the body.
• Measurement of the shoulder (biceps): Through the widest circle of the arm bent at the elbow with tense muscles (biceps – triceps), and then through the middle of the biceps of the freely lowered arm
• Waist measurement: at the narrowest point through the rectus abdominis muscle
• Measurement of the hip : Directly under the muscles of the buttocks.
• Calf measurement: in the widest part of the gastrocnemius muscle.

When taking measurements, consider some features:

1. The circumference of the right and left limbs is different and this is normal.

2. In the notes, make notes whether the measurement was taken in a tense or relaxed state.

3. If you are working on burning fat and developing relief, take measurements once a week, if you are doing strengthlifting and building muscle mass, measure your circumferences once a month.

4. Measure the circumference always in the thickest place (except for the waist, if any). Where exactly depends on personal anatomical characteristics and is determined individually. The main thing is to remember in what place and in what position you measure, so that next time you do the same.

5. For greater accuracy, it is advisable to help you take measurements. For example, the circumference of the chest itself is difficult to measure. From the side it is more visible, where the thickest place for measurement is located and you do not need to be distracted to hold the ribbon. If there is no one to help, then take measurements in front of the mirror.

6. During training, the muscles are always filled with blood and "swell". Therefore, if you take measurements during or immediately after training, then the muscles will be larger. For statistics, this is not entirely suitable, but it can be measured like this if you want to show off. Although there is a sense in such measurements, after all, during bodybuilding competitions, athletes enter the stage after a preliminary "pumping" (pumping - pumping muscles with medium weights so that they "inflate"). Thus, we see and evaluate their muscles in the most inflated state.

Hot muscle- immediately after shoulder training.

"Cold" muscle- 24 hours after loading.

7. Measurements change somewhat during the day: so in the morning, when you get out of bed, your hand is slightly larger than in the afternoon, in the afternoon. The temperature also affects the size, usually the hands are slightly larger on hot days and less on cold days. Measure at the same time, preferably in the morning.

Measurements is a mirror of your performance and the effectiveness of your training program and diet. Conduct them regularly so that you can quickly track all changes in your physique and choose the most effective program and diet for yourself.

In order to monitor changes in your build, it is not enough just to weigh yourself. It is necessary to fix the parameters of your body and changes in them. For this, the circumferences of the hips, waist, chest and other parts of the body are regularly measured.

When a person is in the process of losing weight, centimeters on the convex parts of the body go along with the hated kilograms. In women, these are the hips and chest. The waist also gets thinner. Lose weight arms and legs. The decrease in the circumference of the figure does not always go on par with the loss of body weight. Therefore, these parameters also need to be taken into account when summing up the interim results of your weight loss program.

To regulate nutrition and physical activity, it is recommended to write down data on body parameters and their changes in a special notebook. This will make it easier to track the dynamics of weight loss and highlight the conditions that contribute to this.

There are measurement rules for each parameter. There are also general provisions that must be taken into account in order for the result to correspond to reality. For measurements, you will need a regular centimeter tape. It is better to use a fabric centimeter - it is more elastic and easier to fit over the convex points of the figure, in contrast to rubberized counterparts.

You can measure the figure yourself, but it is better to resort to outside help to make the numbers more accurate. After all, this should be done in a standing position, in a relaxed state, with your hands down and your shoulders straightened. Only underwear can be left out of the clothes. Women should measure their bust in a thin bra without foam inserts. Only in this way the volumes will most accurately reflect the real parameters of the figure.

Body parameters should be taken with uniform breathing. After all, if you measure, for example, the girth of the waist while sighing, then the size will be clearly underestimated, because the stomach is automatically drawn in while inhaling. The rib cage, on the other hand, expands and the volume of the chest will be larger than it actually is.

Now you can move on to how to correctly measure your thigh. You need to understand that hip and hips are different concepts. The hips are one of the most problematic areas for women. Fat accumulates in the area of ​​the abdomen and pelvis. The thigh is the upper part of the leg.

The hips are measured at the most prominent points. You need to stand up straight, put your feet together, and wrap a measuring tape parallel to the ground around the widest buttocks. You can take this measurement yourself by looking at yourself in the mirror.

In order to correctly determine the volume, it is recommended to take three measurements: in the visually widest place where the buttocks protrude and two control ones - just above and slightly below the first value. The largest result is chosen and it is considered correct. According to this measurement, you need to select clothes, and you can not be afraid that the size will be inappropriate.

The thigh is measured at the widest part of the leg, where the legs meet the hips. Measurement is carried out in the same way as all others - parallel to the floor. The measuring tape should bend around the body freely, without tension, but not loosely dangling. The waist circumference is measured identically. Only this should be done along the narrowest purity of the figure.

It is better to measure body parameters in the morning, before meals, when the body is rested. These parameters will be more accurate than those obtained in the evening.

Striving for an ideal figure, you need to know its generally accepted parameters. The waist-to-hip ratio is 0.6-0.2.

Scientists have long calculated the parameters of an ideal female figure. So, the waist should correspond to the height of the girl minus 100 cm. And the hips should be 20-25 cm larger than the waist. But here one should take into account not only the height, but also the woman's age. Ladies after 30 years old can have wider hips than in adolescence.

Correctly measured basic parameters of the figure will make it possible to draw conclusions about the effectiveness of methods of losing weight and correct them. But there are exceptions to any rule. And even if the volumes do not correspond to the ideals, the woman still has the right to be attractive.

In this article, we will look at different ways to measure hip circumference. We will teach you how to use a measuring tape and tell you how to get measurements without it. The information will be useful for novice seamstresses and people planning to buy clothes in online stores, as well as when determining their own size, focusing on the measurements taken.

The easiest way is to determine the size with a measuring tape. Stand in front of a mirror. Place your legs together and examine yourself carefully. To begin with, determine by eye where the most prominent point is. For each person, depending on individual parameters, this line is located at the level of the buttocks or slightly below. The latter may be due to the fact that the entire volume accumulates on the sides. Also, overweight people can grab into this volume and the stomach, which hangs down rather low. The measuring tape should be positioned strictly parallel to the floor so that measurements are as accurate as possible. If you went to the store to purchase a tape, we recommend taking one that has a centimeter and inch scale. This will allow you to easily determine the foreign clothing size. If you already have a tape and it is lined only with the centimeters we are used to, you can translate them into inches using the following formula: 1 cm = 0.397 inches. That is, having measured your centimeters, you take a calculator and multiply them by the number indicated earlier. For example, with a hip girth of 98 cm, the calculation is as follows: 98 * 0.397 = 38.91. And to be even more precise, when determining the European size, divide this number by 2. Thus, with a hip girth of 98 centimeters, you have the 19th European size. In Russia, it will be 48-50 (since 98/2 = 49).

What if you do not have a tape and you are not going to buy it for the sake of a single case of measurements? Use any non-elastic rope, regular satin ribbon and even a belt will do. Use the chosen subject in the same way as described above. Place a mark where the tape will join on your thighs. Then use a ruler to measure the length between the serifs. This will be your hip girth.

For people with a problem figure, when the tummy and sides (the so-called "ears" or "breeches") protrude widely and there is no confidence that the measurement along the buttocks line will be reliable, the following trick can be applied. Take a sheet of Whatman paper or join 2 sheets together if you have a very large volume. Take off your outerwear and wrap yourself in a Whatman paper. Please note that the cylinder should fit snugly against your body, while not twisting and standing clearly vertical to the floor. Using a pencil or marker, mark the junction of the pieces of whatman paper, then measure them with a tape or ruler. This way you will get the most accurate hip girth, taking into account all figure errors.

What should you keep in mind before you start measuring your hips? If you want to get the most reliable result, call an assistant. By standing straight, without bending or turning, you have a greater chance of correct measurements. If you have no other option but to measure yourself, then do it in front of the mirror in order to better control the process. Do not strain the muscles in your legs, buttocks, or abdomen during measurements. Remember that in everyday life you are not always fit, sometimes you want to relax and be natural. Clothes that hinder movement will not bring you joy, no matter how beautiful they are.

If in everyday life you constantly wear shaping underwear, then take measurements without taking it off. If you will not always "pull in", then during measurements remove all unnecessary, so that the measurement result is not distorted.

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A thin wasp waist is the dream of many women. And it's not just the aesthetic component, which is undoubtedly important. It turns out that waist circumference is an important indicator that you need to know not only when choosing clothes. It is also an important marker for reporting health in both women and men. So if, after reading the article and taking measurements, it turns out that the indicators leave much to be desired, this is an occasion to think about your health, go in for sports and revise your diet.

How to measure your waist?

It is not at all difficult to make the necessary measurements. To do this, you need an ordinary centimeter tape, which is found in almost every home where they like to sew or play sports. It is better if the tape is as soft as possible.

The waist should be measured at the narrowest point. Depending on the type, the seat can be either closer to the chest (high waist) or closer to the hips (low waist). In most cases, the narrowest part of the torso is at the level of the navel. If the waist is convex, and not concave, for example, in pregnant women or if you are overweight, then the correct result can be obtained if you take a measurement a couple of centimeters above the navel.

The correct position for measurement is to stand up straight (preferably near a mirror) and put your hands down. It is not recommended to measure the waist circumference while sitting. There is no need to strain your body and deceive yourself by pulling in your stomach. Body weight should be evenly distributed. Posture should also be typical of the person. Do not take measurements over clothing - the measurement result may be somewhat distorted.

It takes less than a minute to measure your waist! You need to wrap the meter around your waist parallel to the floor and slowly exhale the air. It is important not to cut into the skin, do not wrap the waist too tight. The mark on the tape that coincides with zero is the waist circumference.

It is better to take the measurement twice, and if the data do not match, the average is taken.

What do the numbers say?

Waist circumference is the basis for calculating metrics such as the Waist-Hip Index or the Waist-Height Index. An overestimated indicator indicates an increased risk to human health. If fat accumulates in the waist area, then, most likely, a person has an excess that envelops the internal organs. Such fat is the cause of inflammatory processes and the development of many diseases (diabetes, coronary heart disease and other diseases of the cardiovascular system, hypertension, cancer).

Generally accepted norms

For men over 102 cm, waist circumference over 88 cm for women is a warning of a possible health risk (cardiovascular disease, type 2 diabetes). The norm can be considered in men - up to 94 cm, in women - up to 80 cm.

If we talk about the aesthetic component, then in most countries of the world women are considered attractive with a waist volume of less than 70 cm. Researchers have established that every extra 5 cm in the waist area increases the possibility of premature death by 17% in men and 13% in women.

We measure not only the waist

Having measured your waist, you can also measure the Volume of the hips is measured with a measuring tape according to the principles similar to measuring the waist (stand straight, do not "tighten" the meter), but along the widest part of the buttocks. The correspondence of the waist to the hips is a popular indicator in the West that helps experts judge a person's health and, to some extent, speaks of his attractiveness. So studies of twins have shown that this ratio in 22-61% of cases depends on genetic factors, and only then on diet and lifestyle.

Waist and hip circumference as an indicator of fertility

Women with a thin waist have better health, they are less likely to suffer from infertility and diseases of the urinary and reproductive system. The waist-to-hip ratio appears to be related to the ability to conceive and give birth to a child. Men with a score of about 0.9 have a better chance of conceiving a child, while women with a score of 0.8 and above have a significantly higher chance of getting pregnant naturally. Research suggests that among girls of equal weight, lower waist and lower hips tend to have earlier puberty. This manifests itself in the growth of hormones.

A Dutch study during artificial insemination back in 1993 showed that the chances of getting pregnant are higher in women with a low waist-hip measurement. It was noted that with an increase in the indicator by 0.1 unit, the probability of conception in the cycle decreases by 30% (the data were obtained taking into account the correction for age, weight, as well as the reasons for artificial insemination). This is confirmed by the fact that in African countries, where the canons of beauty are different from European ones, women have rather full hips (for example, 135 cm), but at the same time their waist is clearly expressed and noticeably narrower than the hips (for example, 100 cm). If you divide 100 by 135, you get 0.74 - a good indicator for having children.

Hello, hello my good ones! Alena is with you again. Today I will tell you how to measure your hips. And in general, how to correctly take measurements from the priests and breasts. It turns out that such a seemingly simple matter has its own subtleties.

Such measurements are useful for choosing clothes in a store, or if you suddenly decide to try yourself as a fashion designer and sew something yourself. Or maybe you are in the process of losing weight and you need to control the results. In short, the ability to measure your butt will always come in handy.

What you can use to measure your hips:

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• tape measure;
• belt or braid;
• ruler
• marker
• large sheet of whatman paper.

The centimeter tape is the most popular and convenient measurement tool. You can buy it at any sewing supply store. The main thing is to choose a tape from a rubberized durable material so that it does not stretch.

If it was not possible to find such a convenient item, then you can do without a centimeter tape. For this, a long strap or belt is selected. We make sure that the braid does not stretch, and that the belt is not too stiff. We mark a point on the selected object with a marker, measure the part of the body we need, for example, the thighs and make one mark with a marker at the junction of the ribbon. We lay it out on the table and measure the length from point to point with a ruler. That's all, the volume of the buttocks is known to us.

Whatman paper is used if, for example, women have protruding parts (breeches) along the thighs. In this case, the sheet of paper is tightly wrapped around the hips, making sure that the drawing paper does not skew and stand strictly upright and mark the points of intersection of the sheet. After that, they proceed, as with a ribbon, lay out and measure with a ruler.

Important! Do not use a metallized tape measure to take measurements. This is too coarse material and it will not be possible to correctly measure the volume.

How to measure your hips correctly?

To get the most accurate measurements, you need to follow a few rules:

• • take measurements while standing in front of a large mirror. This will help you keep track of your actions;
  • if possible, it is better, of course, to entrust the measurements to an assistant, then the measurements will be perfectly truthful;
  • remove all clothing except underwear. If you measure your hips without removing your jeans, then what kind of accuracy can we talk about;
  • stand straight, straightening your back and not straining your buttocks and not pulling in your stomach;
  • move your legs together. If they were placed shoulder-width apart, this would distort the testimony;
  • the measuring tape should run strictly horizontally through the most protruding points of the buttocks;
  • make sure that the tape does not twist and is parallel to the floor;
  • do not pull the tape too tight. It should fit snugly to the body, but not press into the skin;
  • if there is a hanging belly, then a pencil or ruler is attached to it, so that it is exactly perpendicular to the floor.

When measuring the thighs, a centimeter tape is drawn taking into account the distance to the hanging pencil.

Important! Sometimes, usually in men, the widest part is not in the hips, but slightly higher. In this case, the measurement is made in two places: both at the protruding points of the buttocks, and at the widest point, and the largest numerical value is selected.

How to find out the size of the buttocks?

So, we now know our girth of the buttocks, or rather the girth of the hips, or, as it is customary to note OB. When drawing up patterns for sewing or when choosing clothes in a store, you need to know your half-girth of the hips - POB. To do this, the resulting numbers must be halved. For example, if your hip volume is 96 cm, then the half-girth is 96: 2 = 48. This means that when choosing a skirt, trousers or dress, size 48 will suit you.

European sizes are calculated slightly differently. The hip girth should be multiplied by 0, 397. If the girth is 96 cm, then we get 38, this is your European size.

So, when buying or, you can't go wrong with your size.

How to measure breast volume?

Knowing your breast volume is simply necessary for choosing a comfortable bra. It is better to measure the chest on a naked body. If the breasts do not keep their shape, then it is allowed to measure in a thin, tight-fitting bra without foam inserts.

To find out your breast size, you need to take several measurements:

Girth under the bust. The measuring tape is tightly applied to the body and is located under the mammary glands strictly parallel to the floor. The same rules apply here as when taking measurements from the hips. That is, you need to stand straight, without straining or stooping. We do not overtighten the tape and make sure that it does not twist. The resulting figure was measured and recorded.

Chest circumference. The tape runs along the back of the shoulder blades, and in front along the most prominent points of the mammary glands, that is, along the nipples. You need to stand calmly and relaxed. Exhalation or deep inhalation measurement will be inaccurate. They wrote it down.

Now, according to the table of bra sizes, we determine the one that suits you. Usually the bodice size consists of a letter and a number, for example, 75B. So the number 75 means the girth under the chest.

To determine the size of the bodice cup, that is, the letter, you need to subtract the size of the girth under the bust from the size of the chest girth.

For example, the bust girth is 89 cm, and the girth under the bust is 75 cm. We calculate 89-75 = 14 and look at the finished table: 14 = B. This means that the size of the bra will be 75B.

In any case, when choosing lingerie, it is better to try on several models, since the same bra size with different cup shapes will fit and look completely different too.

As for the choice of clothes, then here we also divide the chest girth in half and get the appropriate size: 89: 2 = 44.5 So we choose sizes 44-46 for blouses and T-shirts.

There is also such a measure as chest height. It is measured from a point on the shoulder at the base of the neck to the nipple. But such a measure in ordinary life, very few people can come in handy.

Well that's all, my good ones. Now you know how to correctly measure yourself and calculate the appropriate size for your underwear and clothes. This is not difficult. The main thing is not to cheat and not try to squeeze the buttocks or draw in the stomach during the measurement. The numbers, of course, will be less, but clothes bought or sewn according to such standards will not please you. You will not be able to walk constantly with your stomach drawn in. Therefore, more honesty and naturalness. Smack everyone!

It is also better to remove, as they have a slimming effect. However, if, for example, you plan to wear a skirt exclusively on nylon tights, it makes sense to measure in them. Measurements are made with a measuring tape along the most prominent points of the buttocks. Do not repeat the mistakes of those who measure the circumference of the hips along the line or protruding bones.

If you have a protruding belly, measure with the protrusion in mind. To do this, use a flexible plate attached to the abdomen and down to the thighs. The abdominal protrusion is especially important to consider if you are going to buy or fuse.

For tailoring purposes, the measurement result is denoted by the abbreviation OB, for example, OB 98 or expressed in half size and denoted PoB (half girth of the hips). So, the same measurement result can be expressed as OB98 and as PHB49.

If you are planning to buy foreign-made clothing, it is possible that you will have to convert centimeters to another measure of length: measurements of clothes from American manufacturers are most often expressed in inches (inch). 1 inch fits 2.54cm. Also use the following table for converting centimeters to inches:

1 mm = 0.0397 inches

1cm = 0.397inch

1 m = 39.37 inches

In writing, inches are indicated by an apostrophe: 0.0397 '; 39.37 'etc.

In the event that it is necessary to measure the girth of the hips, and there is no measuring tape at hand, take the measurement with any tape or rope. To do this, grab your thighs with a tape (rope) along the most protruding points of the buttocks and notice on the tape (rope) the place that corresponds to the measurement. You can make a stitch in this place with colored thread or tie a knot. Then the tape (rope) can be attached to a wooden meter or tape measure and thus find out the measurement in numerical terms.

Sources:

• hip girth

Circle is a flat geometric figure formed by a closed curve, all points of which are at an equal distance from the center of the circle. There are 2 approaches to calculate its length.

You will need

• You need to know the diameter of the circle, the radius of the circle, as well as the value of the constant π.

Instructions

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Tip 3: How to take measurements correctly and find out your clothing size

While walking around shops and boutiques, the question often arises of how to find out your clothing size. The problem is compounded by the fact that there are several types of dimensional grid. This greatly complicates the process of choosing clothes.

You will need

• - assistant;
• - tape measure;
• - a ruler or straight stick.

Instructions

To take your measurements correctly, you must wear underwear. In extreme cases, you can take measurements in a light T-shirt and shorts. In order for the measurements to be accurate, you need to stand up straight and straighten your shoulders. Hands should be down.

To measure the girth of the chest, you need to pass a measuring tape along the most protruding parts of the chest, along the armpits, and on the back - just above the level of the armpit.

The easiest way to measure the waist is to find the natural waistline and measure it.

To determine the girth of the hips, the tape must be kept strictly horizontal. It should pass along the most protruding parts. In front, the tape should protrude to the level of the abdomen. To be precise, just take any straight stick or ruler. The main thing is that its length is greater than the length from the abdomen to the beginning of the thigh. Now we lower it vertically at the level of the abdomen and below. At this time, we take measurements, taking into account the distance to the stick.