How to measure your parameters correctly. Anthropometry. how to take measurements correctly? what do you need to know? what parameters are important

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

If your goal 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 circumferences.

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

How to measure your figure correctly

What to measure?

• To clearly imagine the features of the figure, you need to have the following measurements.
• Bust volume
• Volume under bust
• Waist
• Volume at the navel
• Thigh (leg) volume
• Volume above the knee
• Calf muscle volume
• Hand volume
• Wrist volume

Ankle volume These parameters will help you fully evaluate your figure. If you are reluctant to measure everywhere, then the list can be reduced to.

• To clearly imagine the features of the figure, you need to have the following measurements.
• Volume under bust
• following parameters
• Hip volume

Hip (leg) volume.

• How to measure? Breast volume.
• Measured at the most protruding point of the chest. The tape measure is parallel to the floor! Measured as you exhale. (Exhaled, measured). Volume under the bust.
• It is actually measured at the point where the mammary gland ends. The conditions are the same. Exhale, the band is parallel to the floor. Waist.
• Measured at the narrowest point! It depends on the characteristics of your figure whether your waist will be closer to chest level or to hip level. And again we measure as we exhale. There is no need to pull your stomach in or stick out too much. The tape should fit snugly, parallel to the floor. But don't delay. Volume at the navel.
• Same as with the waist, but at the level of the navel. Hip volume.
• This is where things get a little more complicated. The volume of the hips is measured at the most protruding point of the buttocks! No riding breeches, bones, etc. The tape fits snugly, but do not tighten it. If the stomach is still included in the volume of the hips, then we measure it together. Hip (leg) volume.
• Place your leg on a raised platform (e.g. chair) so that the angle under the knee is approximately 90 degrees. Measurements should be taken approximately 5-7 cm from the groin area. Don't strain your leg. Volume above the knee. Either by analogy with the hip, or standing. Measurements are taken directly above kneecap
• . In the “standing” case, the tape is parallel to the floor. Volume of the calf muscle.
• Measured while standing. The leg is relaxed. Along the widest part in the area from the knee to the ankle. The tape is parallel to the floor. Hand freely along the body. Measure approximately 10 cm from the armpit! It's better if someone helps you. The tape is parallel to the floor.
• Wrist size. Measured directly after the brush. Very tight! If there is objectively a layer of fat, then the tape needs to be tightened even more. (Must dig in).
• Ankle volume. Standing on a flat floor. Measure directly above the 2 protruding bones. The tape fits tightly and is parallel to the floor.

How to take muscle measurements

• Neck measurement: keep your head straight, measure the mid-transverse line of the neck
• Metering chest: while inhaling as deeply as possible, taking a “free” position, and exhaling deeply through pectoral muscles at nipple level. The arms are freely lowered along the body.
• Shoulder measurement (biceps): Through the widest circumference 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
• Hip measurement : Directly under the muscles of the buttocks.
• Calf measurement: in the widest part of the calf muscle.

When taking measurements, consider some features:

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

2. Make notes in your notes whether the measurement was taken in a tense or relaxed state.

3. If you are working on burning fat and developing definition, take measurements once a week; if you are involved in strength lifting and building muscle mass, measure your circumference once a month.

4. You should always measure the circumference at the thickest point (except for the waist, if there is one). Where exactly depends on personal anatomical features and is determined individually. The main thing is to remember in what place and in what position you take the measurement, so that you can do it exactly the same next time.

5. For greater accuracy, it is advisable to have someone help you take measurements. For example, it is quite difficult to measure the chest circumference yourself. From the side you can see where the thickest place for measurement is and you don’t need to be distracted to hold the tape. 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 “swelled”. Therefore, if you take measurements during or immediately after training, your muscles will be larger. This is not entirely suitable for keeping statistics, but you can measure it this way if you want to show off. Although such measurements make sense, because during bodybuilding competitions, athletes go on stage after preliminary “pumping” (pumping is pumping up muscles with medium weights so that they “inflate”). This way we see and evaluate their muscles in their most distended state.

"Hot" muscle- immediately after shoulder training.

"Cold" muscle– 24 hours after exercise.

7. During the day, the measurements change somewhat: so in the morning, when you get out of bed, your hand is slightly larger than in the afternoon, after lunch. Temperature also affects the size, usually the hands are slightly larger on hot days and smaller on cold days. Take measurements at the same time, preferably in the morning.

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

Training progress is important to you? Do you know how to track even your minimal success? The fact is that it can be difficult to determine positive dynamics by eye. But more on that below. It’s just very important to take body measurements: waist, shoulders, calves, biceps . All those parts that you sweat over in the gym. The generally accepted measure of physical progress are banal bathroom scales and, of course, a mirror (and also acquaintances whom we have not seen for a long time). We have already written why the mirror is not quite suitable - only sudden and significant changes in your body can be “detected” by eye. At the beginning of the journey, such changes usually do not occur. In general, it’s the same with scales.

By periodically weighing yourself, you may notice that your weight has not changed! This picture is especially often observed during strength training. Well, one frustration.

But the point is that it is probably impossible to determine what the inflated numbers on the scale are made up of - fat, muscle (which is heavier than fat) or water. It is impossible to determine the ratio of one, the other and the third in your body by ordinary weighing. For example, when women lose weight on all sorts of T-slims, they lose weight due to the removal excess liquid from the body.

What do body measurements tell?

Oh, and this is the most accurate way to evaluate how effectively you bench press. If you work out to the fullest, eat rationally, and the main measurements NOT change - it means something is wrong with your training program. We'll have to change it. After all, why do you need a program that NOT works?

How to measure?
This thing is called a sewing “centimeter”. A flexible measuring tape that every young lady who knows how to sew is familiar with. And she doesn’t know how either, because it’s so convenient for them to measure their waist.

Do you want to really achieve something in the gym? Then this IS YOURS tool!

What exactly to measure?
You need to measure those parts of the body whose proportions are so important for general impression about the figure.
This is, of course:
- shoulders;
- forearms;
- biceps;
- rib cage;
- waist;
- hips;
- shin ( calf muscles);
- neck.

How to take measurements correctly?
You need to measure your parameters (and weight too) in the morning, on an empty stomach, bladder, etc. In general, your body should not carry anything foreign in itself.
Well, with weight it’s clear why it needs to be measured on an empty stomach. Why “add” the weight of what you eat to your weight?!

But taking measurements in the morning?
Yes exactly.

At the end of the day, your parameters may change slightly - your legs, for example, swell in the evening. And after training, blood flows to the muscles, increasing their volume. Don't deceive yourself, measure yourself in the morning.

Another rule is to take measurements in the same place and several times in a row(for greater authenticity). Try to remember it and take measurements there. Use the mirror in full height(or waist-deep) for “difficult” areas, the measurement of which is difficult to control by eye (shoulders, for example). When taking measurements, it is important not to allow the centimeter to sag or become distorted (the tape should run horizontally along the entire perimeter). Even a slight shift of the tape can cause an error in the result.

Where to measure?
Here are a couple of guidelines for you to measure your body at one, constant level. So to speak, anchor points.

1. Breast. For the chest, the anchor points are the nipples (when inhaling).
   Advice: measure the volume of the chest with the latissimus dorsi muscles tense and arms freely positioned along the body.
2. Waist- 2-3 cm above the level of the navel with a relaxed press, as you exhale. Don't suck in your stomach!
3. Hip- measured standing. The muscles are relaxed. The tape runs in the most voluminous part of the thigh (under the buttocks).
4. Biceps. Measure it in the most voluminous place, without tension, bending your arm at the elbow parallel to the floor.
5. Forearm- make a fist and measure central part forearms.
6. Shin(calf muscles) - standing on your toes, measure the central part of the calf.
7. Neck- measured in its most voluminous place, above the trapezius muscles.

By the way, get your girlfriend on the rocking chair. And then you will measure not only OWN body.

How often should body measurements be taken?

Once every 2-3 weeks is enough. If you take measurements more often, you simply risk not noticing the difference in the numbers, because muscles do not grow as quickly as we would like.

Advice: keep a diary of measurements and start collecting a personal photo archive.

Make it a rule not only to note dry statistical figures in your notebook, but also to support them with photographs. This way you will be able to imagine more clearly, from WHAT and to WHAT You came. In addition, you can share your triumph with friends on social networks) After all, everyone loves to look at “Before and After” photos.
You can also take photos yourself, in front of a mirror. Or you can ask someone. This will give you more informative pictures. Record three standard angles - front, full face and profile.

And do you know ideal parameters athletically built male figure? Ideal female proportions are known to everyone, but male ones... But they don’t exist :) By at least, in digital terms.

But the ideal athletic build is considered to be the same parameters of the biceps, neck and calves. What we wish for you too. Patience, work and everything will work out! Good luck!

We tell you how to correctly measure body parameters in order to track the results of a balanced diet and workouts.

Do you measure your body parameters? If not, then be sure to start doing it.

If your goal is to lose weight or gain muscle, measure yourself before starting a fitness program. Many people are accustomed to tracking results using scales. But this traditional method is not an accurate indicator of overall progress. Measuring the volumes of body parts will help keep a more clear record of the results.

Keep a special journal and record your observations of changes there. This will not only provide additional motivation, but will also help you re-track your results if you decide to take a break and step away from training for a while. Keeping a journal will not take much of your time, and the benefits from it will be invaluable.

When the enthusiasm from the first workouts begins to disappear, look at the magazine. What you have already achieved will not allow you to deviate from your goal on the path to a slim body.

Now attention! We detail how to accurately measure your body from head to toe.

Let's look at the body by zones:

Neck. Many people begin to visually lose weight “from top to bottom.” Their face and neck undergo changes first. If you are one of them, use a centimeter to measure the volume of your neck. Measure the area in the middle of your neck and record the result.

Shoulders. Those who set out to build muscle mass need to monitor changes in shoulder parameters. Stand up straight and ask someone to measure the circumference of your shoulders with a centimeter.

Breast. This part of the body is correctly measured as follows: wrap the tape measure around you at nipple level. Record the data.

Biceps. When measuring this area, consider 2 parameters. First measure the muscles in a relaxed state, and then in a tense state.

Waist. To get accurate measurements, wrap the tape measure around your waist at the level of your navel.

Hips. The most correct area for measuring the volume of the hips is their widest part. The pelvic bones will serve as a guide.

Area from hips to knees. To properly measure this area, find the midpoint between your hip and knee. Measure this part of your body in a relaxed state, without straining your leg muscles.

Calves of the legs. Changes in these parts of the body are negligible even with intense physical activity. And, nevertheless, do not be lazy. Select the widest part of the calf, measure and record the result in a journal.

We recommend measuring your body parameters after waking up. In the morning, our body is not yet burdened with the food it will receive during the day. Thus, you do not risk adding a couple of extra centimeters to the magazine, for example, in waist circumference.

Repeat your body measurements every 10-12 weeks. It is during this time period that the body has time to adapt to the new training regimen, and we can talk about any visual changes.

Don't be discouraged if the results are insignificant at first. Even this is a great victory over oneself. Rejoice at the smallest changes in your parameters, praise yourself for your achievements and move on.

The content of the article:

Visual assessment of progress in bodybuilding is extremely subjective. Many athletes want more accurate results to track the effectiveness of their training. This is enough interesting topic to make an article on it. Thus, today you will learn how to take bodybuilding body measurements at home. This, in turn, will help you track your growth and make appropriate adjustments to your training process or nutrition.

Are there ideal body proportions?

Not many people who visit fitness centers only want to get rid of a few kilos and increase the volume of their biceps by a couple of centimeters. Every person wants to look attractive, which makes the topic of ideal body proportions eternal. In relation to bodybuilding, it is even more relevant. This is suggested by the very name of this sport, which can be translated as “body building.”

Let’s not talk now about the fact that modern professional bodybuilding has shifted towards muscle volume. Agree that the person whose body proportions are closer to ideal looks more attractive. Unfortunately, there is often a significant disproportion in muscle development among trainees. We could list the possible options for a long time, but we won’t do that.

Just take a closer look at yourself and those around you first. Surely you will find confirmation of our words. We say this to the fact that some athletes believe that since they do not plan to compete, then body proportions special significance it is not necessary to give. We can agree with this, but only partially. You must understand that proportions are of utmost importance in terms of the results that you can achieve in accordance with the characteristics of your body.

If you start monitoring the development of all the muscles in your body, your training process will become more conscious and effective. First of all, this will allow you to avoid serious mistakes when drawing up a training program in the gym. If, say, you don’t pay any attention to your leg muscles, then you won’t be able to build up big biceps or beautiful breasts. However, let's move on to main topic our conversation - how to take body measurements at home for bodybuilding?

Digital body proportions in bodybuilding

In our lives, a lot is determined by numbers, and body proportions are no exception. Any process or object can be described by one formula or another. When applied to the body, this is the golden ratio. Using this number, you can describe all the proportions of the human body, say, the ratio of the lengths of the limbs and the torso. If we return to the numbers, the golden ratio is the following ratio: 1 to 1.618.

For example, we take the length of your thigh as one, then your shin and leg should be 1.618 of this parameter. Man is a rational being and our body strives for harmony in all matters. Unconsciously, we judge the beauty of the body based on the golden ratio. Returning to bodybuilding, all of the above presupposes the need to pump up every muscle group, and not approach this issue selectively.

One of the most obvious steps in this direction is changing the ratio of waist and shoulder girdle sizes. Many professional bodybuilders initial stage Their main task in their career is to optimize the waist-shoulder ratio to 1:1.618, which, by the way, is called the Adonis index. If you have a thin build, then it will be much easier for you to increase the size of your shoulder girdle. But endomorphs should first take care of their waist.

To achieve ideal proportions, you must first decide on your basic golden ratio. Only after this should you start drawing up training plan. It is quite obvious that all visitors to the halls have unique features body structure and differ in level of training. In this regard, the optimal starting point when calculating ideal proportions will be the pelvis. Most often, this part of the body turns out to be the most massive in the human body.

With girls, everything is quite simple and the ideal combination continues to be the well-known “90–60–90”. For men, everything is more confusing and now you will see it:

1. The ratio of the circumference of the pelvis to the chest is 9 to 10. For example, if your pelvis is 90 centimeters in circumference, then your chest should be 100 centimeters.
2. The circumference of the neck relative to the chest will be 38 percent - the chest is 100 centimeters, then the neck is 38.
3. The circumference of the forearms relative to the chest is 30 percent - with a chest circumference of 100 centimeters, the forearms should measure 30.
4. The circumference of the lower leg is 60% of the size of the thigh or 40 percent of the circumference of the pelvis.
5. Waist circumference - 70 percent of chest circumference.
6. Thigh circumference - 60 percent of the pelvic circumference.

How to take body measurements correctly in bodybuilding?

Having figured out the optimal ratios of various parts of the body, let's find out how to take body measurements at home for bodybuilding. Let's start with two simple rules that you have to follow:

1. To measure your body size, use a regular measuring tape.
2. The procedure should be carried out in the morning, when the muscles are in a relaxed state after sleep.

Sometimes athletes claim that their measurements are constantly changing. This is due to the fact that the procedure is carried out in different time days. For example, if you measure your muscles immediately after a workout, the results will be inaccurate because the blood has not yet left the tissue. To avoid significant fluctuations in results, we will give several recommendations.

Don't pull the measuring tape too tight, but don't let it sag either.

There is no need to exaggerate or minimize your achievements. Athletes often try to make themselves seem better than they really are. To do this, various techniques are used, for example, pulling in the stomach or drawing air into the lungs. Of course, this way you can get to the cherished parameters faster, but why deceive yourself?

Measurements must be taken in the same place a couple of times

To get the most accurate results, the procedure should be performed several times. In addition, it is important to take measurements in the same place. Look for some identifier on each body part, such as a mole. As a result, it will be easier for you to take measurements, and the results obtained will be as accurate as possible.

Keep a diary of measurements and a photo album

Remember to photograph yourself from three angles every two or three months. This will be an excellent addition to dry numbers, because visual assessment is also important.

Using these approaches, you can better monitor your progress and make necessary changes to your training program. At first, all this may seem like a waste of time, but as soon as you notice the first results of your studies, the situation will change. The answer to the question of how to take body measurements at home for bodybuilding will not be complete without stating the main places where the procedure is performed:

1. Ankle- while standing on straightened legs, measure the thinnest part.
2. Shin- the leg being measured must be placed on the toe and the procedure must be carried out at the widest point of the calf muscle.
3. Hip- place your working leg forward slightly and take a measurement under the buttocks in the upper third of the thigh.
4. Pelvis- this part of our body is quite difficult to measure, and you may not do it.
5. Waist- while standing on straightened legs, exhale calmly. In this case, your hands should be lowered down. The procedure is carried out in the narrowest place.
6. Breast- the measurement position is similar to the previous one, and the procedure is performed at the widest point. Men should also target the latissimus dorsi muscles.
7. Biceps- clench your palm into a fist and raise elbow joint to shoulder level. Measure the widest part of the biceps, namely its peak.
8. Neck- slightly raise your head and perform the procedure at the base of the Adam's apple.
9. Forearm- clench your hand into a fist, turning it in the direction opposite to the body. Tighten your muscles by bending your elbow joint at a right angle. The dimension is seen at the widest point.
10. Wrist- relax your hand and place it on a horizontal, flat surface. The procedure must be carried out in the thinnest place.
11. Buttocks- Take a standing position with your hands behind your back and place them one on top of the other. Measure the most protruding part.

What additional options allow you to monitor your progress?

We answered main question today's conversation - how to take body measurements at home for bodybuilding? However, there are several other metrics that will also help you track your progress.

Body mass index

This is one of the simplest, but at the same time quite effective “indicator”. Every person knows that the optimal weight should be equal to the difference between height in centimeters and body weight in kilograms. However, an even more effective indicator is body mass index (BMI). It can be calculated using the following formula: BMI = M/H2. M in this formula is the body weight in kilos, and H is nothing more than height in meters. The optimal BMI is in the range from 25 to 27.

Heart rate

For all people involved in sports, this is one of the most important indicators. If during strength training it should not be high, then during the period of weight loss the situation is different. To estimate the intensity of your training process, you can use Karvonen’s formula: HR = HR max. – Heart rate at rest x intensity (in %) + Heart rate at rest.

Let's look at an example of calculations. Let's say you are 25 years old and your resting heart rate (HR) is 60 beats per minute. You want to know how to achieve 85 percent training intensity:

• Maximum heart rate (HR max) - 220 – 20 = 195.
• 195 – 60 = 135.
• 135 x 85% = 114.
• 114 + 60 = 174.

As a result, to achieve a given intensity, you need to train at a heart rate of 174 beats per minute. However, we recommend starting to work with low loads if your level of training is low. At first, you can work with an intensity of 50 percent of the maximum heart rate and gradually increase this figure to the required values.

Energy costs

This is the last indicator that has important for all fitness lovers. It affects the energy value of the diet. You will find tables online that will help you calculate this indicator.

For detailed instructions on how to take bodybuilding body measurements at home, see the video below:

The question of body measurement is one of the most important when you want to order custom tailoring of an evening, cocktail or wedding dress. First of all, this is due to the fact that most of you would like to receive a dress that would best suit your figure in its parameters, and not just have the average parameters of any table European size. It is especially important to take measurements correctly when the characteristics of your figure require a special cut of the dress (sometimes it happens that some of the figure parameters can be attributed to one table size, while others already belong to another, and therefore you have to change the proportions of the dress to get a good result).

So, after all, how to take measurements correctly and measure your figure as accurately as possible? MADAM BOUTIQUE uses a fairly common system of taking measurements. The scheme itself is presented step by step below and you can easily repeat it on yourself. Let's start measuring:

1. Bust volume

The measuring tape should pass at the level of the armpits along the protruding parts of the shoulder blades and along the highest points of the mammary glands. For figures with low chests, when taking this measurement, the measuring tape in front must still be positioned strictly horizontally, and then allowance should be given for the convexity of the chest.

2. Volume under the bust

Measure so that the tape passes under the chest and under the shoulder blades.

3. Waist size

Measure at the narrowest point of the waist

4. Hip volume

Measure along the most protruding part of the hips, taking into account the bulge of the abdomen.

5. Distance between shoulders

Measure the length from shoulder joint to the shoulder joint

6. Distance from shoulder to center of chest

The measurement is taken from the highest point of the shoulder seam to the protruding point of the chest.

7. Center of the chest

The distance between the protruding points of the mammary glands is measured in the horizontal plane.

8. Distance from shoulder to waist

Measure from the highest point of the shoulder seam through the protruding point mammary gland to the drawstring at the waist

9. Distance from waist to floor (including heel height)

Measure from the lace at the waist to the required length

10. Distance from shoulder to floor (including heel height)

Measure from the highest point of the shoulder seam to the required length

11. Arm circumference

Measure around the arm at the armpit*

12. Biceps

Measure across the widest part of the arm*

13. Distance from shoulder to elbow

Measure from shoulder joint to elbow*

14. Arm length

Measure from the shoulder joint to the elbow of the hand*

15. Sleeve length

Measure from the shoulder joint to the required length.

Thus, by following the instructions of this measuring system for sewing an evening, cocktail or wedding dress, you will be able to correctly measure your figure and get a stunning effect in the dress of your dreams, and MADAM BOUTIQUE will help you with this!

*Points 11-15 are optional for all evening, cocktail and wedding dresses, which do not have sleeves, or the sleeves have free parameters.