The ratio of height and weight in women. Age norm. How to put a figure in order

It has always been important for women to take care of themselves. Striving for ideal beauty, they try to constantly work out in gyms and eat right. Every woman has a clear idea of ​​what the reference weight and height should be. But this ratio has always been an individual matter for everyone.

How to measure height correctly

To determine your own height, you must:

• lean your back straight against the wall;
• touch the top of the head with an even bar and mark this place;
• measure the resulting distance.

The following should be pressed against the wall along with the back:

• heels;
• calves of the legs;
• buttocks;
• shoulder blades;
• the back of the head.

Based on the results about your height, you can find out the following:

• more than 176 cm - too high;
• from 168 to 175 cm - high;
• from 157 to 167 cm - medium;
• from 151 to 156 cm - below average;
• less than 150 cm - low.

The female physique is an important parameter that determines the ratio of mass to height.

There are the following types:

• Hypersthenic, inherent in large-boned people.
• Normastenic. He is the most proportional. Women with this type of physique have medium parameters and a narrow waist with slightly wide hips.
• Asthenic - the lot of thin-boned and thin people. Their body parts are narrow and long.

Body type is determined by measuring the wrist. In asthenics, it has a size of 16 cm or less. In people with a normasthenic type, the wrist reaches a length of 18.5 cm.Hypersthenics, on the other hand, have the thickest - more than 18.5 cm.

What should be the normal ratio of height and weight in women: calculation by formulas

This determination of the exact match of parameters takes into account various characteristics. There are several formulas for calculations, which are described below.

Broca's formula

It measures the height in cm, after which 110 is subtracted from the result, then multiplied by 1.15. These calculations are suitable for women with a normal physique. Large-boned ones should add, and thin-boned ones should take away another 10% from the result.

Quetelet formula

With the help of these calculations, the body mass index (BMI) is found out: M: (P * P), where M is the mass in kg; P - body length in m.

If it turns out:

• less than 18.5, then this is a weight deficit;
• up to 25 - the norm;
• up to 30 - exceeding the norm;
• up to 35 - overweight or expectation of 1 degree;
• up to 40 - 2 degree of obesity;
• more than 40 - 3 degree.

The Quetelet formula is not used for:

• expecting a baby and breastfeeding ;;
• the elderly;
• going in for sports;
• children.

Nagler's formula

The ratio of height and weight in women according to this index is ideal. With a height of 152.4 cm, the body weight should be equal to 45 kg. If the growth is larger, then for every 2.54 cm (1 inch) add 900 g and 10% of the calculation result.

McCallum's Formula

This method of determining the conformity of the figure to height is considered the best. Everything here is based on the measurement of the wrist.

• The chest girth is 6.5 times the size of the wrist.
• The hip girth represents 85% of the chest girth.
• The waist is 70% of the chest volume.
• 53% of the chest circumference is the volume of the hips, and 37% is the neck.
• The biceps and lower leg are also calculated from the chest girth. The component of the first is 37% of this parameter, and the second is 34%.
• 29% of the chest girth is the volume of the forearm.

McCallum's formula with average values ​​may have other options:

• The figure is ideal if the hips are 25 cm larger than the waist and are almost equal to the volume of the chest.
• The proportional waist size is calculated by subtracting one hundred from the height in cm.
• With a voluminous chest and narrow waist, hips, the female figure looks like an "apple". The pear type is when the chest and waist are much smaller than the hips.
• The waist circumference of women of average height is approximately identical to the body weight in kg.

Lorentz formula

This method is the simplest.

The application of the Lorentz algorithm is as follows:

• X-100- (X-150) / 2; X - height in cm.
• X / 2-25 (simplified formula).

However, this method does not take into account the physique. Therefore, the Lorentz formula is considered not very accurate.

Breitman's formula

The index is calculated using height in cm. To do this, the measured height is multiplied by 0.7 and subtract 50 from the result. Breitman's formula is best used by mature women.

Height to weight ratio by BMI

Body mass index is calculated in the same way as using the Quetelet formula.

Perfect Weight Women:

• do not suffer from cardiovascular diseases;
• do not overeat;
• have normal cholesterol levels;
• get less cancer;
• have a strong body and immunity;
• do not suffer from arthrosis and pressure drops;
• easier to tolerate physical activity.

Table of the ideal ratio of height to weight in women by age

The norm of weight and proportions of the figure in women, depending on the type of physique

This classification turns out to be more realistic and constructive.

Type A

It is determined by determining the ratio of the hip girth to the chest volume. In this case, the indicator turns out to be greater than 1.05. The A-shaped figure is a typical "pear" or "triangle".

Women with this physique are observed:

• thin waist;
• narrow shoulders and chest;
• rather wide hips.

The feminine silhouette of a type A figure has been considered the standard of beauty since ancient times. Physical complexes on the hips and buttocks will help to maintain the shape of such a body.

Type X

In girls and women, when dividing the waist circumference by the volume of the hips, and then by the chest circumference, the indicators coincide or less than 0.75 for the "hourglass" body type or type X. There is no height-to-weight ratio. For such representatives of humanity, the top is approximately equal to the bottom.

Asthenics and normosthenics can afford an ideal body in the form of an hourglass. But for this they will have to sit on a balanced diet and properly load the abs and hips with physical exercises.

Type O

The constitution "apple" is an indicator greater than 0.75. With body type O, the legs are thin and long, and the body is full and round. There is always a large belly in the waist area. Busty beauties with slender legs and sloping shoulders will have to constantly work out in gyms to maintain normal O-body proportions.

They need to deal with:

• press;
• breast;
• back muscles.

Type H

The "rectangle" figure when dividing the waist size by the chest volume has an indicator equal to or greater than 0.75. Body type H is equal in volume to the hips and chest.The graceful and stylish H-shaped figures also need to be carefully monitored: train the buttocks and shoulder girdle.

Type V

If the division of the bust size by the hip circumference gives a result of 1.05 or more, then the physique looks like an inverted triangle or type V.

In women with this figure:

• large breasts;
• broad shoulders;
• narrow hips.

The natural silhouette of a V-shaped physique is also a kind of standard, and since antiquity. Dancing or cycling will help to preserve the beauty of such a figure.

How to put a figure in order: methods and recommendations

The ratio of height to weight in women is well controlled by constant body training. It seems to girls that physical activity always leads to weight loss. In fact, only a few specific exercises help to get rid of excess weight. They should also be accompanied by cosmetic procedures and proper nutrition.

Physical activities

For an effective press, you can do side bends with a weight. But with this exercise, the abdomen will be wide, and the waist will be invisible. It is more correct to bend over without any weight at all. Such physical activity is best done once every 7 days.

It is better to start squats also without weight. They must be repeated 20-30 times in 4 or 5 approaches. The breaks between them should be 30 or 40 seconds. Low weight lunges will help your thighs lose weight. You can also strengthen your back at home without an exercise machine. To do this, they sit on a chair or sofa, bend over, lowering their arms with light dumbbells down and resting their chest on the hips.

Further, the limbs with weight are bred to the sides and again lowered to their original position. The reps are the same as for the squat. Fans of push-ups from the floor will have to completely abandon them, since these exercises make the volume of the arms even more massive. A great alternative will be the correct one - the bar. It lifts the abdomen well and strengthens the core muscles.

For weight loss you need:

• Combine strength training with cardio training.
• Each time, choose a different training program and all new options for the load on the same muscles.
• Perform loads with the least weight and a large number of approaches and repetitions with minor interruptions.

A special workout will help you quickly get rid of cellulite and sagging skin:

1. Lying on the right side and leaning on the elbow, raise the left leg at a distance of 30 cm from the surface. After freezing for a couple of seconds, they lower it. The same is done with the right leg. There should be a dozen leg lifts and 2 sets for each side.
2. They rest their hands on the floor, taking the same position as during push-ups. One leg bent at the knee is brought to the chest. After that, it is straightened and lifted up 20 cm from the surface. Similar actions are performed with the left leg. There should be 3 sets of 8 leg raises in total.
3. They take any weighting material in their hands, stand up straight with their legs spread apart shoulder-width apart. While inhaling, they slowly bend over, bending their knees. As you exhale, they rise. The exercise is performed 20 times in 3 sets.
4. Taking weights in hand, they stand up straight with feet shoulder-width apart. Then they begin to slowly bend forward with arms hanging down freely and a straight back. Leaning as low as possible, they come back. All this is done 12 times in 5 runs.
5. Kneel down and lean on straight arms. The back should remain straight. Next, push-ups are performed from the floor with raising one leg up. The exercise is performed alternately for both legs in 2 sets of 15 repetitions.
6. The legs are placed slightly wider than the shoulders, and the hands are placed on the back of the head. Then they jump up strongly, forming a semblance of a star from the legs and arms. After landing, take the starting position. Jumps should be 20, and approaches - 2.

To quickly get rid of cellulite, this complex is performed 2 days in a row, followed by a one-day break for 14 days.Losing weight needs to work out not only the hips and abs, but also other problem areas. Only in this way you will not be ashamed of your body during the beach season.

Together with home fitness weights, you can use:

• hula hoops;
• skipping rope;
• fitball.

With the right physical activity, you can not only get rid of body fat, but also acquire an attractive relief in the form of trained and strong muscles. It is very important here not to pump them over. Classes must begin with a warm-up, and end with stretching and hitching.

In the middle there is a base consisting of:

• slats;
• boats;
• slopes;
• squats and lunges;
• press workout;
• push-ups.

Food

Simultaneously with training, they begin to adhere to a strict diet. With it, they eat at about the same time intervals, and the portion size is cut almost in half. It is desirable that the diet is not only low in calories, but also healthy. The ratio of height to weight in women can also be regulated by special diets.

Those who want to have a slim figure for breakfast will have to eat and drink:

• omelet (can be protein) or soft-boiled egg;
• bread and cheese sandwich;
• green tea or coffee with milk, but always without sugar.

At lunchtime, the following are allowed:

• salad with fresh vegetables and vegetable oil or vinaigrette;
• borscht in meat broth with low-fat sour cream;
• lean stewed meat;
• fruit drink or compote.

For dinner you can prepare:

• a cutlet with stewed green beans for a side dish;
• green tea.

At night it is allowed to indulge in:

• kefir;
• milk;
• sugar-free yogurt.

Snacks can include:

• apples or bananas;
• cheese;
• dried fruits or nuts;
• low-calorie cottage cheese or drinking yogurt.

Permitted foods during body tidying include:

• fruits with vegetables;
• coarse bread;
• protein and stews;
• low-fat varieties of fish and meat;
• dairy;
• dried fruits and nuts;
• vegetable oils.

In no case should you eat:

• roast;
• sweet;
• flour;
• fast food;
• high-calorie meals;
• sausages and smoked meats;
• salty;
• spicy.

Alcohol is possible, but in moderation and in the form of red wine.

Carbonated drinks should not be drunk, as they inevitably lead back to obesity and the appearance of cellulite. It is useful to supplement the diet with all kinds of dietary supplements and food additives. The main thing is that they help, and not harm the body. Special sports nutrition in the form of energy bars and protein shakes may even come to the rescue.

Massage

Among those losing weight, this type of weight and figure correction is very popular.

After all, he:

• fights excess fluid in the body;
• relieves edema;
• improves blood circulation in problem areas.

In order for massage to help you lose weight, you must observe the following:

• Choose a course of 3-10 procedures. Then repeat it after 4 or 6 months.
• Do not be mistaken with the choice of a massage therapist in order to avoid injuries from the procedures.
• Visiting the corrective office is slightly hungry. Before the massage, you are allowed to have a snack with a boiled egg or cottage cheese.

Corrective massage is:

• hardware;
• vacuum;
• anti-cellulite;
• manual;
• lymphatic drainage;
• honey;
• sculpting;
• canned.

Hardware, in turn, has the following types:

• Pressotherapy - 40 minute relaxing procedure with air injection in a chamber suit worn on the patient. The course usually consists of 10-15 sessions. Re-passing it - a month later.
• Roller or LGP. During this massage, they put on special underwear to protect the skin from injury. Intensive rollers effectively fight cellulite and shape your figure.
• Cryolipolysis, which is a non-surgical liposuction. With such a massage, problem areas are exposed to low temperatures. It is usually combined with the classic manual. Cryolipolysis is carried out in only one procedure.
• Ultrasonic massage or cavitation. At the same time, problem areas are worked out from 35 to 45 minutes. To maintain the cavitation effect, you need to exercise regularly and eat right. The course consists of 10 procedures, between which there are breaks of 7 or 10 days.

Cosmetology procedures

The ratio of height and weight in women will certainly be ideal if you add special body care to all of the above. You can say goodbye to extra pounds and cellulite with the help of such cosmetology services as mesotherapy.

In this case, microinjections are administered to patients under the skin:

• hyaluronic acid;
• amino acids;
• mineral substances;
• vitamins.

To achieve the effect, the course of mesotherapy should consist of 5 or 10 procedures with a break of 1-2 weeks. Its action manifests itself immediately and for a long time.

The Velashape procedure combines such methods of influencing the figure as:

• electricity;
• radio waves;
• infrared light;
• vacuum.

A special device in this process tightens the skin and destroys subcutaneous fat. Such an impact must necessarily be coursework, like other cosmetology services. Electromyostimulation is also great for toning muscles and burning fat. It is carried out in the hardware room for 10-20 sessions. The specialist places special electrodes on the patient's body and connects them.

At home, they act on the body on their own, resorting to the help of a special device, a mesoscooter and related creams. It is advisable to use them after fitness classes, after taking a shower.

Wraps from:

• warm paraffin;
• healing algae;
• multi-colored cosmetic clay.

It is better to end your workouts with a lymph drainage contrast shower or bath, followed by the use of scrubs and creams. Along with these, the body can be pampered with nourishing lotions and aromatic oils.

Such procedures, as well as physical activity, are best carried out regularly so that the hated mass does not return back to its place. Peeling removes dead skin cells, and the creams after it moisturize and carefully take care of the body, preparing it for a healing and effective massage.

The ratio of body proportions is an important factor for those trying to lose weight. He helps them achieve their goals. For women, monitoring their height and weight is in the first place. The figure should be, if imperfect, then at least close to normal. After all, a slender and beautiful physique is always health and youth.

Author: tanyda

Video about the ratios of body proportions and methods of calculating them

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