90-60-90 are cherished numbers for many women. In order to get even a little closer to the ideal, they are ready to endure hunger, torture their body with physical activity, various procedures and operations.
They regularly measure their weight and measurements. But not everyone does it correctly. Of the three parameters, the most important for women is hip volume, a size that especially suffers from measurement errors. Learning to get the correct numbers is not difficult at all. In this case, you can do it without outside help.
Basic principles of hip correction
The following rules will help you remove your hips more effectively from the outside and inside:
- An integrated approach - a combination of exercises, balanced nutrition and cosmetics.
- Correctly composed diet. To get rid of obesity, you should exclude sweets, flour, smoked and fried foods from your daily menu, and consume the required amount of protein, fresh vegetables and fruits.
- Drink 1.5 liters of clean water per day, which helps speed up the breakdown of fatty tissue and remove toxins from the body.
- Perform physical exercises to lose weight, taking into account the affected area.
- Several times a week it is useful to carry out anti-cellulite procedures (wraps), self-massage using warming agents. They are made independently or bought at a pharmacy.
Tips on how to correctly measure breast sizes for women
Thanks to accurate bust measurements and other measurements, you can even create a pattern drawing for any clothing. Therefore, the more accurately you measure a woman’s breast volume, the better a dress with a close-fitting silhouette will fit. The following bust measurement tips will help you in this process:
- Measurements should be taken in the morning before meals.
- When taking measurements, you must keep your body level; if someone is measuring you, then you must lower your hands.
- It’s better to take off your underwear so that it doesn’t interfere.
- Hold the measuring tape strictly perpendicular to the body, making sure that the centimeter does not overtighten the chest.
- Take measurements during quiet breathing, preferably during the process when you inhale or exhale.
Chest circumference by protruding points
It is difficult to take measurements on your own, so it doesn’t hurt to call an assistant, so the measurements will be more accurate.
The most effective exercises
To reduce the volume of the hips, special strength complexes are required.
- Sumo squats:
- straighten your back and spread your legs wider than your pelvis, arms with dumbbells along the body;
- slowly squat until an angle of 90 degrees is formed in the knee joints;
- slowly stand up and straighten your legs.
During exercise, ensure that your back remains straight. Perform 15 times.
- Side lunges help reduce the volume of the thighs and buttocks:
- place your feet shoulder-width apart, hands on your waist;
- take a step to the side, shifting your weight to your right leg. The knee bends when lunging;
- The lower body should be involved in the work.
Execution: two approaches of 10-20 times for each group of thigh muscles.
- Romanian deadlift with dumbbells.
When performing the exercise, start with a small weight and gradually increase it:
- stand up straight, slightly bending your legs at the knee joints;
- slowly squat down, bringing your hands with weight to the middle of your shins and back, without touching your feet.
Perform three approaches 10 times.
- Swing the lower limbs.
Leg abduction works the muscles of the upper thighs and tightens the buttocks. Weights can be used.
- stand up straight, you can hold on to the support with your hand;
- abduct the leg to the side with maximum height;
- Make sure your back is straight when performing the exercise and your body position in space.
How to determine clothing size by hip size: table
In this section we attach a table of correspondence between sizes and volumes of men and women.
Important: the article provides a standard sizing chart. The manufacturer has the right to change the size chart at its discretion. When choosing clothes on the Internet, we strongly recommend that you compare your measurements with the measurements given in the product card.
How to determine clothing size based on hip size: women's size chart
How to determine clothing size by hip size: men's size chart
How to determine clothing size by hip volume: table of women's jeans
We hope you liked our article, you have found your size and are heading into the world of online shopping.
Training complexes
For people who want to use all muscle groups, several types of exercises have been developed:
- Bodyflex.
A combination of breathing exercises and gymnastics. When performing the complex, the cells are actively saturated with oxygen, which promotes the rapid breakdown of adipose tissue and improves the general condition of the body.
- Stretching.
Stretching to relieve pain in joints and vertebrae. Exercises allow you to maintain the elasticity of muscle tissue and prepare the ligamentous apparatus for physical activity.
It is recommended to warm up and stretch before starting fitness to avoid injury. Stretching also eliminates stress in the nervous system.
- Pilates.
The complex is aimed at improving and developing coordination, flexibility, relieves muscle tension, and improves psycho-emotional state.
This type of exercise is suitable for all ages. It can be performed even during pregnancy.
- Shaping.
How to correctly measure volume in men?
In all men's clothing size tables for men, there is always a size such as chest circumference, so you need to know this value by heart. But first you will need to correctly measure breast volume in men. In short, this is done in the same way as for women - they measure with a measuring tape along the most protruding parts of the chest. And you don’t need to tighten yourself too much or, on the contrary, make the measuring tape fall off your body.
Incorrect breast size measurement
IMPORTANT : According to the Russian clothing table, the following parameters will be correct: OG (chest volume) = 92 centimeters is the 46th size, OG = 100 is the 50th size, and OG = 96 centimeters is the 48th size. These measurements are used to select T-shirts for men, T-shirts, sweatshirts, jackets, sweatshirts, jumpers, etc.
Measurements are carried out as follows:
- Stand in front of a mirror and wrap the tape around your chest. In mirror image you will see the size. It is advisable to remember or write down this measurement.
- During the process, it is not necessary to look at the centimeter, otherwise it may sag; pay attention to your reflection in the mirror.
If you want to buy something loose, not tight, then round your measurements up. You can add about four to five centimeters to them.
Effective methods to combat fat deposits
It is difficult to remove fat from the thighs with complexes alone. For positive dynamics, you must adhere to the methods described below.
Special diet for thighs
To get rid of fat deposits, you should adhere to proper nutrition:
- limiting fatty, fried, smoked, flour and sweet foods;
- increase protein - introduce seafood, chicken breast, cottage cheese, milk into the diet;
- don't skip breakfast;
- last meal – 4 hours before bedtime;
- fasting is not recommended, as this can lead to diet failure and problems with the gastrointestinal tract.
Cosmetic procedures
- Wraps.
You can carry out useful procedures at home.
- Mix water and vinegar in equal proportions and apply the mixture to your feet. For better effect, wrap the thighs with film.
- Soak seaweed in hot water and apply it to problem areas. Wrap the limbs and keep the product for at least half an hour, then rinse with water and do a light massage.
- Melt honey, mix with pepper or mustard and apply to skin overnight. Bee products help reduce cellulite and improve skin metabolism.
- Anticellulite massage.
You should use a special gel and rub it intensively for 5-10 minutes with massaging movements.
Instead of a pharmaceutical product, you can use warm honey. Distribute the product over the surface of the skin, then apply and remove from the skin of your hands, stimulating metabolism.
Afterwards, take a shower and apply an anti-cellulite product.
The massage is carried out in courses, the treatment should be intense enough to eliminate fat deposits.
Waist-to-hip ratio, an indicator of attractiveness and health
Waist size in women (the norm depends not only on height and weight) can change over time. But the correct proportions must be maintained, one of which is the ratio of waist to hip circumference (STB). For women it should be no more than 0.7. The global average today is almost 0.8. This suggests that more and more women are becoming obese.
A waist-to-hip ratio of more than 0.85 in women always means a diagnosis of visceral obesity, for which you should immediately consult a general practitioner and begin a full examination. An increase in waist circumference leads to irreversible internal processes that can lead to heart attacks, strokes or cancer.
The first step to take is to start eating healthy. Disturbed proportions of the waist and hip circumference can be explained by a genetic factor, but the percentage of such cases is very small.
Most of the facts of visceral weight gain are caused by improper and excessive nutrition, as well as a sedentary lifestyle.
In addition to health indicators, the ratio of waist and hip circumference determines the attractiveness of a woman and the harmony of her shapes and sizes. According to studies, men subconsciously choose women with an STB indicator of 0.6 - 0.7. In this case, an impressive hip girth is very important, symbolizing the ability to bear children.
How to consolidate the result
To prevent extra pounds from returning, you should adhere to the following rules:
- A balanced diet enriched with vitamins and mineral complexes.
- Regular physical activity. After losing weight, you need to exercise three to four times a week.
- Walking in the fresh air, swimming, cycling, dancing.
- Drink up to 1.5-2 liters of clean water.
- Eliminate bad habits: smoking, drinking alcohol.
- If you have health problems, consult a doctor in a timely manner.
Removing fat deposits from the thighs is quite difficult, but with some effort, the result will not take long.
Waist circumference standards, depending on height and weight
Waist size in women (the norm is up to 80 cm) is directly proportional to height and weight. There are several methods using which you can calculate your parameters and see if they fit within acceptable standards. The most popular of them says: if you subtract the number 100 from your height, you should get the ideal waist size.
It’s the same with weight: subtract 100 from height and get weight.
It becomes clear that the ideal ratio of all parameters comes down to equal numerical values of the waist circumference and the woman’s weight. These are too average standards, and for many they are not suitable even if there are no deviations. But there is a category of women of average height whose proportions fit into the results of these formulas.
Their height ranges from 165 to 175 cm. Waist size in cm is approximately equal to weight in kg. It is also true for them that losing weight by 1 kg results in a reduction in waist circumference by 1 cm.
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. The most striking example of a description of ideal proportions is the man of Leonardo da Vinci, who is depicted in a square and a circle. Thanks to this illustration, one can reveal the triumph of regular 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, the development of body harmony will significantly advance in a positive direction.
Note
Depending on the body type, the plan for working on the muscles also changes. So it’s more logical for an ectomorph to start with pumping up the shoulders. An endomorph needs to reduce his waist size.
Having set the task of achieving ideal parameters, you first need to find out your personal parameters in order to find out which muscles you should focus on. And only after this can you draw up a specific training plan, choosing a particularly suitable program. All athletes who train in the gym differ from each other not only in their structure, but also in their physical fitness.
There are clearly defined proportions that will be as close as possible to harmonious:
- the volume of the pelvis should be nine tenths of the volume of the chest (that is, if the pelvis is 90 cm, then the chest should be 100 cm);
- - neck circumference should be 38% of chest circumference;
- - forearm circumference 30% of chest circumference;
- - waist 75% of chest circumference;
- - hips 60% of the pelvic volume;
- — the lower leg should ideally have a circumference equal to the circumference of the biceps in tension, or 40% of the pelvic circumference.
