Among beginner bodybuilders, it is widely believed that the main thing in bodybuilding is body weight. The greater the muscle volume, the better. In fact, the correct proportions are an indicator of a successful athlete. 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 about what body parameters you should strive for and how to measure them yourself, in the article.
The most desirable type of figure is the “inverted triangle” - a wide shoulder girdle and a narrow waist. Therefore, most men tend to precisely such proportions, completely forgetting about the remaining parameters.
For example, athletes with a massive upper body and legs as thin as matches look pretty ridiculous. Another problem is often encountered among beginners - the “bottom” is ahead of 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. To begin with, you should measure your chest circumference with a centimeter. Suppose that this parameter is 100 cm, and calculate the remaining values.
|Taz||90% of the chest volume||= 90 cm|
|Waist||75% of the chest volume||= 75 cm|
|Hip||60% of the pelvic circumference||= 54 cm|
|Shin||60% of the hip circumference||= 32.4 cm|
|Upper arm||30% of the chest volume||= 30 cm|
|Neck||38% of the chest volume||= 38 cm|
You can also use the table compiled by the legendary Canadian-American trainer, the founder of the contest "Mr. Olympia" and the founder of the International Bodybuilding Federation - Joe Vader. To determine the proportions, you need to calculate an individual coefficient. To do this, divide the weight (kg) by height (cm) and compare the obtained value with the data below.
|Weight / Height coefficient|
|0, 34||0.36||0.39||0.42||0.44|| 0. |
|Neck||35.6|| 36. |
|38.1||39.6||40.9||42.4|| 43. |
|Biceps||33.3|| 34. |
|35.8||37.1||38.4||39.9|| 41. |
|Forearm||27.7|| 28. |
|30.0||31.0||32.0||33.3|| 34. |
|Chest||92.5|| 96. |
|99.8||103.4||106.9||110.5|| 114. |
|Waist||69.3|| 72. |
|Taz|| 83. |
|Hip||50.0|| 51. |
|Shin|| 33. |
|34.5||35.8||37,1||38,4||39.9||41, 1||42.4|| 43. |
By measuring your own proportions and comparing them with any of the above tables, you can identify the "lagging" parts of the body. Based on the obtained values, it is recommended to build a training plan.
Modern girls tend to look as slim as possible. Therefore, classic bodybuilding among the fair sex is not too popular.
But the body fitness is very widespread - a discipline aimed at the harmonious development of the female body, without a set of extreme muscle mass.
In this sport, there are no clear proportions and weight categories, as in men's bodybuilding. Athletes are evaluated strictly visually. The only gradation of the participants is growth (158 cm / 163 cm / 168 cm / over 168 cm).
But even such, facilitated assessment conditions require long-term quality training from applicants.
For girls who have never practiced bodybuilding, we recommend that you pay attention to " fitness bikini ".
The main indicators in this discipline are attractive appearance, slender physique, and the absence of a pronounced muscular relief. Therefore, novice athletes can achieve a competitive form in a short period of time.
Note, a fitness bikini implies a “base”. That is, the figure of a girl by nature must meet certain standards: long legs, low content of subcutaneous fat, the correct ratio of the volume of the chest, waist, hips.
Training and diet should only slightly adjust the existing form. Therefore, unfortunately, this discipline is not suitable for everyone. But those girls who decide to professionally engage in a fitness bikini should consider the following principles:
Therefore, competently approach the selection of a mentor. It is best to contact female trainers who have performed directly in the fitness bikini category.
Otherwise, the girl may “go beyond the scope of the category and not fall into the competition. Therefore, we recommend focusing on the static slats and vacuum, and it is best to refuse power twisting with weights.
Only with such data can a girl 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 professionally engage in a fitness bikini.
Unfortunately, exercises to increase the volume of the breast will not work. Therefore, if you do not have attractive forms by nature, but want to build a sports career in a “bikini,” perhaps you should think about an operation to increase it (we only voice the alleged obstacles and do not call anyone to go under the surgeon’s knife).
Therefore, each "bikinist" who wants to achieve high results must perform squats, lunges and leg presses. As a cardio, it is best to use jogging or walking in the stepper.
If you don’t want to speak on the podium, but just try to get closer to the “90-60-90” standard, general strengthening fitness, aerobics, dancing, jogging, moving game disciplines, riding are the best options for you on a bicycle, etc.
However, do not forget about a balanced diet. The combination of aerobic training and a low-carb diet will help you quickly get rid of subcutaneous fat and tighten your body muscles.
The main thing is to exercise regularly.
The procedure will require a centimeter tape.If it was not at hand, you can use a cord and a school ruler. We will analyze the main parameters and places of their measurements:
Throw a centimeter on your back. The measuring tape should pass along the bottom of the scapular bones, along the latissimus muscles and pectoral nipples. The tension is light, without squeezing the skin. Measurement is carried out on an exhalation.
Stand upright, lift one leg up on your toe. To measure the circumference of the hips, it is necessary to press a centimeter in their widest part (upper third, just below the buttocks). Tighten the quadriceps, pull the tape slightly, fix the value. Then measure the thigh muscles on the other leg.
Straighten, lift one foot on the toe. Press the measuring centimeter to the widest part of the calf muscle, bring the end to the tape and fix the parameter. Repeat with the other leg.
People far from sports mistakenly call the shoulder the main joint of the arm and the muscles that cover it. In fact, the shoulder is the entire upper part of the limb from the edge of the clavicle to the elbow. Therefore, in order to correctly measure the shoulders, it is necessary to lower your arms freely, and then cover the biceps in the middle with a centimeter.
To measure the forearm, it is necessary to attach the tape in its widest place (3-4 cm below the elbow joint).
Straighten, straighten your back. To measure the waist, attach a centimeter to the narrowest part of the body. As a rule, this place is located just above the navel. Exhale but do not draw in your stomach. Lock the value.
In addition to the size of the biceps and forearms, some athletes determine the thickness of the wrists.
But this indicator rather serves not to track the results, but to identify a predisposition to a set of muscle mass.
Previously, many trainers based on the measurement of the wrist bones predicted the success of a particular athlete in bodybuilding. However, scientific evidence for such a correlation does not exist.
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 enhanced mass gain (fat, water, muscles), and then strict “drying”, burning out all the excess.
It is worth noting that fat deposits are extremely important for the normal functioning of the body:
Extreme reduction in body fat can adversely affect health. Therefore, professional athletes carry out tough "drying" only in periods of preparation for the competition.
As a rule, the results in losing weight are evaluated visually. But you can fix the amount of subcutaneous fat with the help of a special device - a caliper.
The principle of the tool 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).
Norms of body fat:
|Under 30 years old||10-15%||12-20 %|
|30-40 years old||15-23%||16-25%|
|40-50 years old||18-25%||22-30%|
The tips below will help you measure as accurately as possible:
Otherwise, the results will vary.
To record progress, keep a diary. In it, write down the results of each check, and also attach your own photos. All this will help track muscle growth and will further motivate you to exercise.
Values are given in centimeters and kilograms:
|Athlete||Growth / Weight||Neck||Biceps||Chest||Waist||Hip||Shin|
|A . Schwarzenegger||188/115||-||56||145||81|| 71. |
|D.Yates||181/114||-|| 57. |