We correctly take measurements of female and male figures. Body measurements

home 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 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 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

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;
- lower leg (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?!
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 volume chest with tense latissimus dorsi muscles 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!

Each person is naturally given certain parameters of his body parts (sizes). And if you decide to engage in bodybuilding, then you simply need to determine the initial data with which you will subsequently have to work.

In order to monitor your achievements and the results obtained from training, it is useful to study anthropometry. The ideal body proportions in bodybuilding have long been calculated, and we will try to strive for them.

In order to correctly change your body, you should know not only height, weight, but also other physiological parameters. It turns out that any athlete must learn to correctly take the necessary measurements in order to understand which muscles he needs to pay attention to working with.

The topic of how to build muscles is very useful for studying among those who have just started training in gym and those who have been practicing for quite some time. The fact is that the time you spend in the gym may not be used effectively at all! Read the article and find out how to build muscle and what supercompensation is.

Ideal proportions for a bodybuilder

IN modern world All more people play sports or want to lose weight. People have always strived to be attractive. That is why the topic of ideal proportions will be relevant, especially among bodybuilders whose main goal is to achieve body beauty.

The name bodybuilding itself can be translated as build your body. At the same time, there are certain parameters that every athlete strives for. First of all, it is a correctly built body: symmetrical, athletic and beautiful. It is the maximum proximity of the athlete’s body size to ideal proportions that is the main criterion, based on which judges at various bodybuilding tournaments identify the winner. Symmetry and harmonious development muscles.

In this case, the presence of a pile of muscles is not at all necessary. A person with less muscle mass, but with more correct proportions body has a better chance of winning a tournament than an athlete with huge mass who simply works on his muscles without delving into their proportions. To make it more clear, we can consider bodybuilders and athletes involved in strength sports. This once again shows that in bodybuilding, the main importance is the beauty and harmonious development of the body, and not maximum strength and endurance.

A closer look at athletes training in gyms reveals serious discrepancies in the proportions of their bodies. Even in people who have been training for several years, the upper body is much more developed than the lower body. There is also a combination of a thin neck and undeveloped shoulders with huge hands. And there are quite a lot of such variants of asymmetrical and inharmonious bodies; you just have to pay attention to those who exercise on exercise machines around.

In order for training to make great progress, it is necessary to take into account the individuality of the body. Preparedness, training conditions, rhythm of life, rest and nutrition - all these are parts of the large process of properly building the body. Often people neglect these components and believe that working out hard in the gym is enough. But this is not true at all! Entrust the preparation of your training and nutrition program to professionals! This money will pay for itself very quickly!

Many beginners in bodybuilding do not consider it necessary to delve into the specifics of proportional muscle development, since they do not plan to compete. But even for those who study for themselves, it is necessary to know the proportions in order to accurately determine their capabilities and parameters to which they need to strive. It will also be clear to what limit you can pump up your muscle mass. In addition to determining the potential that is genetically inherent in the body, new knowledge will make it possible to improve the training itself. Knowing which muscles are lagging behind in development, you can make changes to the selected system. It is quite common that people train without a clearly defined goal. They can take special heavy weights with untrained hands or squats with weak legs. Thus, having studied the proportions, many errors will be eliminated. That is why it is necessary to disassemble technical side ideal proportions that are followed in bodybuilding.

Body proportionality

Based on the numbers, we can say that the attractiveness of a particular athlete depends on his proportions. Since numbers are directly related to mathematics, proportions are described by a clearly formulated formula. The name of this formula is the golden ratio. The resulting number describes the human body as a whole and helps determine the proportions that can be considered the most correct by nature. Most a shining example descriptions of ideal proportions is a man by Leonardo da Vinci, who is depicted in a square and a circle. Thanks to this illustration, one can reveal the triumph of the right geometric shapes in human proportions. The so-called “golden ratio” determines the ratio 1:1.618. Thus, if we take the thigh as a unit, then the entire leg (thigh + lower leg) should be equal to 1.618 times the size of the thigh.

Since man is a rational being, the desire for harmony and symmetry is constant. That is why the beauty of the body is assessed based on the parameters prescribed by the golden ratio. If we talk about bodybuilding or fitness, then first of all, it is worth understanding that comprehensive muscle development comes first. The waist-to-shoulder ratio is especially pronounced. If you change this attitude, then the development of body harmony will advance significantly in a positive direction.

Note

Many athletes who take measurements regularly report that their readings fluctuate. This is possible precisely because of measurements in different time days. It is clear that immediately after training the results will be impressive, since the blood flows to the muscles as much as possible as a result of pumping. But after a while, the indicators drop significantly.

It is important that when taking measurements the measuring tape does not sag and is not too stretched.

In some cases, the desire to see the desired numbers is stronger than objectivity. Therefore, many people want to look better than they really are. Because of this, various tricks are used. The most common are the retraction of the abdomen when measuring the waist or the intake of air in the diaphragm when measuring the chest. Of course, I would like to see the cherished numbers at least in this way. But objectivity and accuracy are more important in bodybuilding. Therefore, you should not cheat to add or, on the contrary, remove extra centimeters.

Another rule is to take measurements several times. To obtain more accurate results, measurements can be carried out two or three times. This is necessary to determine the exact result. It is important to note for yourself the place where measurements are taken. Each specific zone is distinguished by its features, to which a measuring tape is applied.

Journaling is also important rule. It wouldn’t hurt to have a personal photo archive. Take photos in front of the mirror in three main angles - frontal, side and profile. The frequency of creating photographs is 2-3 months. Thanks to this, the results will be visible not only in comparing numbers, but also visually. Seeing your results will give you additional motivation, which will spur you on to longer and more persistent workouts. And this will greatly contribute to your progress.

Thus, having identified your parameters and individual characteristics You can manage your workouts and change the program as needed. At first, regular measurements may seem boring and useless, but over time it will become clear that this is not so. Having seen your results in the mirror, you will want to continue the work you started and achieve higher goals.

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When you are seriously passionate about something, you probably do it with all your heart, while not forgetting to monitor your results. After all, this equally applies to sports. If you are determined to achieve any results, you monitor the progress of each workout and the changes that occur in your body. This article will help you on how to take body measurements correctly.

But there are a lot of ways to determine the results of training, so in order not to bother you, I will tell you about the most basic of them. To begin with, we will determine the effectiveness of training for the purpose of losing weight and gaining muscle mass, there are three of them: weighing, body measurements and measuring subcutaneous fat. These three methods complement each other and together give a complete picture of what is happening.

The simplest and most regular thing that all people involved in sports do is weigh themselves. It is necessary to monitor your weight, but you cannot rely on this indicator alone. Since when losing weight, a situation may arise that you, on the contrary, will gain a little weight, but this weight will not be gained by adding fat, but by increasing muscle mass. However, as is correct, this is a very low probability, since when you dry out (lose weight), your caloric intake decreases, and for muscle growth, on the contrary, you need to increase caloric intake (excess). Although this also happens - weight increases (body weight and volume), but not due to the increase in muscle tissue, but due to the appearance of excess subcutaneous fat or vice versa...

Basic rules for weighing:

1. You need to weigh yourself every week, at the same time and on the same day of the week.
2. You need to weigh yourself after using the toilet and before breakfast.

But in order for the picture to be more complete, in addition to weighing, you should take measurements of body volumes and measurements of fat folds using a caliper, because only then will you track your achievements and body changes over time (as correctly as possible). You will learn more about measuring subcutaneous fat in the article:.

The second method is body measurements

It is more accurate than the first, but as already said, they need to be combined.

Body measurements (body measurements) can be made with a regular centimeter tape, or with paper or thread, and then take readings with a ruler. The first method is more convenient, but if you don’t have a measuring tape at hand, then the second method is also perfect. So, how should you measure correctly and in what places? Let's talk about all this in order.

Body measurements for weight loss and weight gain

Wrist– the measurement takes place with a relaxed hand, in the thinnest place (above the protruding bone).

Forearm(part of the arm from the elbow to the wrist). It is measured in two states - relaxed and tense. In the first, the arm hangs calmly along the body, in the second, the arm is bent at an angle of 90 degrees, the muscles are tense. In both cases, the thickest part is measured.

Shoulder(this is the part of the arm from the elbow to the shoulder, not from the shoulder to the neck). It is measured in a calm state - the arm hangs along the body, relaxed. Freezing in a tense state - the hand is raised and clenched into a fist at head level.

Neck. It is measured in a calm state - the chin is slightly raised, the measuring tape lies horizontally, and not diagonally. Do not try to pull your neck into your body or stretch it out, or even press your chin to your chest - this will not improve your training results, but on the contrary, you will deceive yourself.

Rib cage - measured at the widest point for men and at the most protruding points for women. In a calm state, the measurement is taken after a calm, normal inhalation (do not inhale too deeply or stick out your chest). In a tense state, you need to tense the muscles of your back and chest and slightly spread your elbows to the sides. There is another option for measuring the chest. You measure it at maximum inhalation, then also at maximum exhalation. Add up the resulting readings, then divide by two, the resulting number is the average volume of your chest.

Waist - measured at the thinnest point, if you have one. And if there is a protruding belly, then the measurement is made, on the contrary, along the widest part. Again, do not try to deceive the readings, so do not pull in your stomach, and do not pull the measuring tape too tightly, but it should not sag either - just adjust it to the measuring site. If you want to measure your waist in a tense state, then tense your abdominal muscles and measure.

Buttocks - are measured, as a rule, in a relaxed state, at the most prominent points. That is why at the very beginning of the article it is said that it is better to take measurements with an assistant; it can be difficult not only to find the most protruding points at the back, but also to measure correctly.

Hip– the widest part is measured in a relaxed state, either standing quietly or placing a bent leg on a chair. In a tense state - standing, leg straightened, muscles tense.

Shin– measured at the widest point. Relaxed state - the leg is placed on a chair, tense state - raised on your toes, transfer your body weight to the leg that you are measuring.

Ankle(located between the foot and shin) - you need to measure while standing on straight legs, in the thinnest part.

Rules and features in body measurements:

1. You need to take measurements in the same places, at the same time of day and several times in the same place (for greater accuracy), but the most best time– morning, after the toilet and before breakfast. Since the human body tends to swell at the end of the day, weight can also fluctuate significantly depending on the amount of food eaten per day.
2. Taking body measurements more often than once every two weeks for those who work on mass (muscle growth) does not make sense, since muscle growth is a very long and painstaking process. But for those who are losing weight, measuring once a week is quite enough...
3. It is better if someone helps you take body measurements, because it is inconvenient to carry out such manipulations alone. But if they are not carried out correctly, then the results of the training may not be as encouraging as we would like...
4. Do not gently take measurements immediately after training. Since during training the blood vessels and capillaries (reserve) of our body expand, and therefore more blood begins to circulate through the muscles, as a result, the muscles become larger. Yes, you yourself have noticed how after training the muscles “puff up”...
5. By the way, the volumes of the right and left parts of the body differ due to physiological and anatomical features each person. You will learn more about this in the article:.
6. Always write down or remember exactly where and on which side (right or left side of the body) the measurements were taken, so that next time you can take them exactly in the same place.
7. Note the state in which the body measurement was taken - relaxed or calm.

The third method is measuring subcutaneous fat

In addition to all the above measurements, it is necessary to periodically and regularly measure the fat layer (subcutaneous). Because volumes can increase due to subcutaneous fat, and you will think that it is your muscles growing.

There are a huge variety of methods for determining subcutaneous fat. Therefore, to learn in detail about each of them and choose the most suitable one for yourself, read the article: How to measure subcutaneous fat. Although I recommend a better method - Calipometry, since it is one of the accurate and simple ones.

Also, a recording of measurements missed due to lack of time or plain laziness can greatly spoil the picture of intensive training. Can you remember exactly all the numbers you received, say, a couple of weeks ago? It’s unlikely... But without this, it will be unclear how far you have progressed in losing weight or building muscle.

Other ways to determine training effectiveness

1. To those who are engaged strength training, results can also be recorded based on the number of approaches, repetitions and weights lifted. But all this data must be recorded in a training diary, otherwise you will not be able to monitor your progress.
2. For those who develop endurance, it would be useful to record the time spent covering distances, the number of contractions of the heart muscle and the distance covered. All this data also needs to be recorded in your training diary in order to clearly see your achievements.
3. And the last method for today is photo diary, in principle, it is a good alternative to body measurements. Every month you take three photographs (primary) of your body, without clothes - front, back and side. But you need to constantly take photographs from the same distance and angle, otherwise the training results will not be accurate. As a result, by comparing photographs over several months, you will be able to see the difference not only in numbers, but also externally from the photographs. In this method, you can choose which part of the body to photograph, this will not interfere in any way, but on the contrary...

1. Don’t be too scared or worried if the weight suddenly “goes up” or the muscles stop growing. In both cases, you need to reconsider your training program and diet. You will learn more about nutrition for weight loss and muscle growth.
2. There can also be many reasons why muscle mass stops growing. One of the main ones: shortage nutrients(energy), lack of recovery, no load progression, poor exercise technique and your energy system is not yet ready for further growth, so it needs to be further developed (train regularly and follow the training program). If you analyze all this, you will find what your problem of stagnation (plateau) is.
3. It is quite possible that the weight that quickly escaped decided to settle on your sides and waist again just because a series of holidays passed in your life, and your diet was slightly disrupted. Or maybe you were sick or worked very hard, so you had no time for training.

Summarize

So we looked at the topic: Based on this, it becomes clear that in any sport it is necessary to analyze and compare the results, but if you don’t do this, then you will simply “stand still” and not progress. For this very reason, all athletes pay great attention to important control of your achievements. After all, if you scrupulously monitor any process, then in the end you will learn to manage it (results).

Exercise, eat right and get better - good luck to you.

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.

Every woman, to a greater or lesser extent, has an idea of ​​how measurements are taken. If only because I’ve probably used the services of a professional milliner more than once. But what should you do if you need to do this yourself and how to correctly measure your parameters? For example, in order to order clothes from an online store, you will have to clearly determine the size based on these indicators. Brief and accessible information will help you carry out all manipulations quickly, competently and without errors!

Measuring ourselves correctly

To work you will need a centimeter flexible tape and objective view for your volumes. Not everyone can be a 90/60/90 model, after all, someone needs to delight the world with their size 50 and above!

• Chest volume. Straighten your back, wrap the band around your torso in the chest area, trying to keep it parallel to the floor. And then measure yourself according to the most protruding parts;

• Waist. This is the thinnest part of the torso, and it can be located in different places for everyone (navel area, below or above!), depending on the type of figure. We wrap it moderately tightly with a tape and, as we exhale, record the resulting value;

• The volume of the hips. This includes the most protruding parts of the buttocks and, in some individual cases, the abdomen. Don't pull it in and don't try to underestimate the figures if you are interested in ensuring that the clothes fit perfectly on the body. The first three parameters are required for any type of clothing that is presented;

• Upper leg volume. In addition to the main tool, you will need a chair on which you must place your leg so that it forms a 90-degree angle. We measure approximately 5 cm from the groin and measure the relaxed limb in this place;
• Volume calf muscle. The measurement location is the most protruding part in the area between the knee and ankle. The leg should be in a standing and extremely relaxed position during the process. If you plan to order, at the same time it is worth measuring the ankle volume;

• Hand volume. Relax your hand in a natural position and measure its volume at a distance of 10 cm from the armpit;
• Wrist size. The emphasis is on the area just above the two raised bones where the sleeve usually ends;
• An important parameter when purchasing