The ratio of height and weight in men, table of optimal options

The mass of a person is an integral characteristic. A fairly large number of various factors affect this indicator - lifestyle, diet, hereditary predisposition. It is also inextricably linked with illness, physical activity, and the peculiarities of work. However, such important factors also need to pay attention to age and body characteristics.

However, in general, experts, in order to estimate body weight, compare it with height, and on the basis of this, they make any conclusions. This article proposes a consideration of the correct proportions of weight and height in men, as well as their characteristics in adolescents.

Correct determination of the appropriate body weight of a man is possible only with an integrated approach to solving this problem.

Male height to weight ratio: correct proportions

The correct weight in men is determined by the height of growth, the volume of the chest, the severity of the bones. The height / weight ratio for most male figures with different health is constant. An increase in this indicator indicates excessive weight gain, and a decrease may indicate the presence of internal inflammatory processes. How to determine the correct weight for men?

Male physique and weight

Several factors influence the ideal weight of a person. The first of these is body type. There are three main types of body composition:

• normal;
• asthenic;
• hypersthenic.

The asthenic constitution is characterized by narrowed shoulders, elongated limbs and an accelerated metabolism. Such a person is called dry, sinewy, thin-boned. It really has almost no body fat, which normally for a man should be from 11 to 18% of the weight. The bones of the asthenic are narrow and light. This forms the physiological basis for low weight.

The hypersthenic physique is characterized by broad shoulders, shortened limbs and a tight, short neck. The metabolism of hypersthenics is slowed down. Such people are called dense or broad-boned. They have voluminous heavy bones, respectively, their weight will be greater than that of an asthenic and a normosthenic.

Normostenics represent the most balanced type of body structure with an average metabolic rate taken as normal.

Belonging to a particular body type can be assessed visually. If in doubt, you can use a simple test: wrap your thumb and middle finger around the wrist of your other hand. If it came out easily, there is an asthenic physique. If with difficulty - this is a normostenic. If it did not work out at all, there are clear signs of hypersthenic.

Taking into account all types of body addition, various auxiliary benefits, for example, a table of the ratio of height and weight for different types (asthenic, hyper- or normostenic). In this table, the correct weight is determined in the corresponding column by the indicator of height and type of addition (Fig. 1).

With the same height value in men, the weight of the asthenic is lower than the normosthenic by an average of 2 kg (or 10%). The hypersthenic is heavier than the normosthenic by approximately 2.5-3 kg (or 12-14%).

The second option for determining the type of physique is to measure the length of the wrist (in centimeters). If the circumference of the wrist in men is less than 17 cm, this is asthenic data. From 17 to 20 cm characterizes the normosthenic. Over 20 cm - hypersthenic.

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Broca's Formulas: Weight to Height Ratio

A more complicated and accurate calculation takes into account not only height and physique, but also age. In this case, the calculation procedure was called Brock's formula, which exists in two versions. The first version of Broca's formula takes into account the body type.

1. From the measured male height (in centimeters), 110 (if the man is under 40) or 100 (if the man is over forty) must be subtracted.
2. The obtained value is the normal weight of a normosthenic, for an asthenic it must be reduced by 10%, for a hypersthenic it must also be increased by 10%.

The second Brock calculation does not take into account physique, but does allow for age. This calculation turns out to be a fairly average estimate of the ratio of weight and height for men.

1. From the height of a man (in centimeters), subtract 100, 105 or 110. The value 100 is subtracted for men of small stature (up to 165 cm). The value of 105 is subtracted for an average height (from 166 cm to 175 cm). For all others with large growth (above 176 cm), 110 is subtracted from the height value.
2. The resulting number is considered the norm for the age of 40-50 years. For representatives of the younger generation (20-30 years old), the result is reduced by 10-12%, for men over the age of 50, the result is increased by 5-7%.

The table of the ratio of the height and weight of a man, taking into account the number of years lived, will help determine, without calculations, the correct value of weight for a man of any age (Fig. 2).

Calculation examples

In order to understand the specifics of calculations for all of the above methods, we suggest that you familiarize yourself with several examples of calculations.

Height 170 cm

If a man's height is 170 cm. You can calculate the normal weight with a height of 170 using the following methods:

1. By body type, the weight of the hypersthenic should be 65-73 kg, the asthenic - 58-62 kg, the normosthenic - 61-71 kg.
2. Depending on the age in men up to 30 years old, the normal weight should be up to 72.7 kg, up to 40 years old - 77.7 kg, up to 50 years old - 81 kg, up to 60 years old - 79.9 kg, over 60 years old - 76, 9 kg.
3. According to the improved Broca's formula, with a height of 170 cm, weight = (170 - 100) × 1.15 = 80.5 kg.

The rest of the calculations can be carried out online using special calculators, where a special system takes over all the calculations.

Height 175 cm

If a man's height is 175 cm, you can calculate the normal weight according to the following methods:

• By body type, the weight of the hypersthenic should be 69-77 kg, the asthenic - 62-66 kg, the normosthenic - 65-71 kg.
• Depending on the age of men under 30, the normal weight should be up to 77.5-80.8 kg, up to 40 years old - 80.8-83.3 kg, up to 50 years old - 84.4-86 kg, up to 60 years - 82.5-84.1 kg, over 60 years old - 79.3-81.9 kg.
• According to Broca's improved formula, with a height of 175 cm, weight = (175 - 100) × 1.15 = 86.25 kg.

Otherwise, the weight with a height of 175 cm can be determined online using special calculators, where a special system takes over all the calculations.

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Height 180 cm

If a man's height indicators are 180 cm, in this case it is possible to determine exactly the normal weight by the following methods:

1. According to the body type, the weight of the hypersthenic should be 72-81 kg, the asthenic - 66-70 kg, the normosthenic - 68-75 kg.
2. Depending on the age in men under 30, the normal weight should be up to 85.1 kg, up to 40 years old - 88 kg, up to 50 years old - 89.9 kg, up to 60 years old - 87.5 kg, over 60 years old - 84, 4 kg.
3. According to the improved Broca's formula with a height of 180 cm, weight = (180 - 100) × 1.15 = 92 kg.

The rest of the calculations can actually be performed online using specially created calculators, where all tasks are performed by a special system.

Height 185 cm

It is possible to calculate the weight of a man with a height of 185, as in previous cases, according to three methods:

1. By body type, the weight of the hypersthenic should be 76-86 kg, the asthenic - 72-80 kg, the normosthenic - 69-74 kg.
2. Depending on the age of men under 30, the normal weight should be up to 89.1-93.1 kg, up to 40 years old - 92-95 kg, up to 50 years old - 92.9-96.6 kg, up to 60 years old - 91.6-92.8 kg, over 60 years old - 88-89 kg.
3. According to the improved Broca formula, with a height of 185 cm, weight = (185 - 100) × 1.15 = 97.75 kg.

More detailed and accurate calculations of what the optimal ratio of height and weight can be for a man can be carried out online using special calculators. Here all the calculations are taken over by a special system.

To find the perfect numbers for a man's height and weight, you can use specially created online calculators. They help to accurately calculate the body mass index, the optimal weight category for a man according to Broca's method, based on these data, body type. In addition, the calculator can tell you the exact number of calories needed to meet the needs of the body.

Note!

• Body mass index can be determined using the Quetelet method and formulas. The optimal numbers are 19-25.

• At the same time, you should not perceive the data obtained by calculating calculators for the truth in the first instance, since these data are only a guideline, no more. It is very important to take into account the personal characteristics of the body, health status and genetic predispositions. Ideal proportions can be calculated according to Broca's method, where the age and figure are specified.
• The Solovyov index determines the body type of a person, it is determined by the number of centimeters in the diameter of a person's wrist.
• To accurately determine the daily calorie intake, the calculator takes into account the degree of physical fitness and activity of a man and his parameters of addition. Two formulas are used for this - according to the method of Harris-Benedict and Mifflin-San Geor.

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Other formulas

Other formulas for calculating weight: Brunhard, Neger and Ketier. Brunhard's formula is based on the value of the growth and volume of the breasts. The girth of the chest can change the height-to-weight ratio. The procedure for calculations according to this formula:

1. Height (in centimeters) is multiplied by the bust (in centimeters).
2. The resulting value is divided by 240.

The Ketier index is considered an approximate form of assessing the norm of weight. The ratio of weight and height in these calculations is determined as follows:

1. The male height (in meters) is squared.
2. The body weight (in kilograms) is divided by this value of the square.

The resulting number is called the Ketier index, it orients in the zone of belonging to the ideal weight or going beyond the permissible values. Normally, the Ketier index in men should be in the range from 19 to 25. The age of a man does not matter when calculating this index (Fig. 3). The Neger's formula determines the ratio of weight and height for men by a complicated calculation in the following order:

1. 152.4 are subtracted from the height of a man (in centimeters).
2. The result is multiplied by 1.1.
3. 48 is added to the result obtained after multiplication.

Taking into account the age

It has been proven that the weight of men and women should gradually increase with age - this is a normal physiological process. The kilograms that some people think are "unnecessary" may not actually be. You can use a formula based on age to determine your optimal weight.

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The correct ratio of weight and height in men of different ages A person's weight is determined by his physical constitution and health. The taller the man, the more significant his body weight. The larger the volume of the breast, the greater the weight value will be. And vice versa. Too much obesity is expressed in extra pounds and indicates a manifestation of ill health.

The reason for gaining fat mass and the formation of ballast deposits are inactivity, excessively high-calorie food, and metabolic disorders within the body. The first two factors together form obesity of different degrees and contribute to the development of diseases of the digestive, endocrine, cardiovascular systems.

The most common consequences of extra pounds are diabetes, high blood pressure, heart failure, arthrosis.

Various systems for calculating the optimal weight help to monitor your weight, correctly determine your own proportions and change your lifestyle and nutrition in a timely manner.

Body fat: normal or pathological?

It is generally accepted that a certain amount of fat should be contained in the human body. Its weight depends on age and for men it can be from 11 to 25% of the total body weight.

• At the same time, up to 25 years in the body, the presence of about 15% fat is considered the norm.
• Average age (from 40 to 50-55 years) allows you to increase the amount of adipose tissue up to 22%.
• Older age (after 55 years) limits the rate of fat content to 25%.
• With a significant decrease (compared to the norm) in the value of the amount of adipose tissue in the body, you should consult a doctor for examination.

There is a high probability of finding a chronic disease. An increase in the percentage of fat forms inside a carcinogenic ballast (fat layer), which weighs down the bones of the skeleton and exerts additional stress on the heart and blood vessels. If desired, you can determine the presence of excess adipose tissue without calculations, using the so-called pinch test. To do this, you need to grab yourself by the fold on your stomach with two fingers.

Gently move your fingers away from your abdomen, keeping a distance between them. And measure this distance (in centimeters). The presence of excess fat is indicated by a distance of more than 2.5 cm.kakbik.ru

Several Reasons to Maintain Ideal Weight

The benefits of maintaining your ideal (optimal, or healthy) body weight go well beyond hot flashes. strength and smaller clothing sizes, and are measured not only by quality, but, and, as already mentioned, by the duration life. For men and women of all ages, physically and emotionally, being overweight is a burden, but it is something that can and should be avoided or minimized.

Here are just a few of the many reasons why this should be done:

1. Reduced discomfort. Losing even 5-10% of body weight will help reduce various pain and discomfort in muscles and joints caused by lack of movement. Being overweight puts an increased strain on muscles, joints and bones, forcing them to work harder than usual, even with normal movement. Losing excess weight will allow these parts of the body to work more efficiently, reducing wear and tear and the likelihood of injury.
2. Blood pressure normalization. Being overweight increases the likelihood of developing high blood pressure. Losing just a few pounds can already lower blood pressure in people who are overweight and hypertensive.
3. Healthy heart. The more body weight, the more intensively the heart should work, even at rest. Even a small amount of weight loss can increase the efficiency of the heart by directing more blood to vital organs. Lack of excess weight reduces stress on the heart and reduces the risk of heart attack or angina.
4. Reducing the risk of developing type 2 diabetes. It is generally known that overweight people are at a higher risk of developing type 2 diabetes than people of normal weight. For those who have been diagnosed with type 2 diabetes, weight loss will allow better control of it, for the rest it will reduce the risk of developing this disease in the future. In some cases, after normalizing weight, type 2 diabetes can be controlled by diet, as determined by the doctor.
5. Reducing the risk of developing certain types of cancer. Normalizing your weight may not completely prevent your chances of developing cancer, but it can reduce your risk of developing some cancers. Overweight women are more likely to develop cancers of the uterus, gallbladder, ovaries, breast, and cervix. Overweight men are more at risk of developing prostate, colon and rectal cancers.
6. Prevention of arthrosis. Osteoarthritis is a disease of the joints that can occur, inter alia, in connection with increased stress on the joints caused by overweight. By maintaining a normal body weight, the development of this disease can be completely prevented.

A healthy diet, light exercise, and consultation with your healthcare professional can help you normalize your weight and fully enjoy all the benefits of a weight-free life. But, first of all, you need to understand what weight is ideal for you.

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Weight correction

Currently, the average height of men is 178 cm, women - 164. Boys grow up to 19 - 22 years old. Quite intensive growth is observed at the beginning of puberty (this process lasts from 10 to 16 in girls, and from 11 to 17 in boys). Girls grow fastest between 10 and 12, and boys between 13 and 16.

Growth is known to fluctuate throughout the day. The greatest body length is recorded in the morning. In the evening, the growth may be less by 1 - 2 cm.

The main factors affecting growth are good nutrition (growth requires nutrition), adherence to sleep patterns (you need to sleep at night, in the dark, at least 8 hours), physical education or sports (inactive, stunted body - stunted body).

Important to remember

1. During adolescence (from 11 to 16 years old) there is a growth spurt. Those. one person can start growing at 11 years old, and by 13 years old, grow to his final growth, and another at 13-14 years old is just beginning to grow. Some grow slowly over several years, others grow over one summer. Girls grow up earlier than boys.
2. This growth spurt is due to puberty and is directly dependent on it.
3. Often, during the growth process, the body does not have time to build muscle mass and gain weight. Or vice versa, first the weight is gained, and then the height increases, the body stretches. This is normal and does not require immediate weight loss or gain.
4. Losing weight and starving in adolescence is very dangerous, since a growing body, especially the brain, needs resources for growth and development. And an underdeveloped brain is then more difficult to heal than an underdeveloped body.

For thick and thin

First of all: weight and volume are not the same thing. Because muscles weigh 4 times more fat for the same volume. In addition, muscle, like fat, there are several types (biology course 8-9 grades). Therefore, if the weight is normal or below normal, and the body looks fat, this is because there is a lot of fat, there is little muscle.

It will take proper nutrition and exercise to convert fat into muscle. At the same time, the weight will not change, and the plumpness will disappear. The same applies to those whose weight is below normal, but the body looks normal, well, except that the muscles are not visible.

Also, if the weight is below normal and looks thin, it is also a lack of muscle mass. This often happens during a period of active growth, when the skeleton grows faster than muscles. This is normal and will go away on its own if you eat well.
I would especially like to mention adolescents, boys and girls suffering from the "belly". The reason for the appearance of the "belly" is the weakness of the muscles of the peritoneum and improper nutrition. As a result, exercise for the abdominal muscles and the establishment of a diet, the use of nutritious and healthy foods, and the consumption of food in small portions help, as a result.

• Average height and weight should be between green and blue values ​​(25-75 centiles). This height corresponds to the average height of a person for the indicated age.
• Growth, the value of which is within the yellow value, is also normal, but indicates a tendency to lead (75-90 centiles) or to lag (10 centiles) in growth, and can be due to both features and a disease with a violation of the hormonal background (more often endocrinological or hereditary). In such cases, it is necessary to draw the attention of the pediatrician to this.
• Growth, the value of which is in the red zone (<3 or> 97 centile) is outside the normal range. In this situation, it is necessary to consult with the relevant specialists: pediatrician, therapist, endocrinologist, gastroenterologist, geneticist.

Proper nutrition

Proper nutrition is the foundation for increased growth. What food will increase growth, what food will stimulate growth?

Breakfast

Breakfast - the main meal of the day. After sleep, the body has the most stretched and relaxed shape, and it is very important to do a little exercise before breakfast. In the morning, the body takes in nutrients best of all. That's what we need. So, for breakfast it is better to eat only grain products (cereals). This is:

• Porridge (buckwheat; oatmeal and oatmeal; pearl barley; corn; millet; rice.) Better in milk. P.S. They don't get fat from porridge.
  Omelet or boiled eggs are also fine for breakfast, but not every day.
• Bread (whole grain).
• Tea, cocoa, milk.

Unfortunately, dry crispy flakes, stars, rings that need to be poured with milk do not have nutrients to increase growth. They do not stimulate growth in any way and should only be added to your diet for variety.

Dinner

The daily diet should contain as much plant and protein foods as possible.

• Vegetables and fruits (carrots; peas; beans; beans; nuts; Dill; tarragon; savory; basil; marjoram; salad; spinach; parsley; celery; onion; rhubarb; corn; bananas; oranges; strawberries; cranberry; blueberry).
  A day, you need to eat at least a kilogram of vegetables and fruits.
• Soups and broths (By themselves, soups and broths do not stimulate your growth, but they activate the body's metabolism, which is important.
• Meat (Pork, beef, veal, etc., better boiled. 1 time in 2 days)
• Dairy products (kefir; cottage cheese; cream; milk; sour cream; cheese)
• Liver, kidneys.
• Fish (preferably boiled. 1 time in 2 days)
• Bird (Chicken, turkey. Don't eat the skin.)
• Juice (carrot; orange. ) or compote.
• Bread (whole grain).

Dinner

You can't sleep hungry! Here's what to eat in the evening:

• Dairy products (kefir; cottage cheese with honey; cream; milk; sour cream; cheese)
• Eggs (boiled). Every day before bed.
• Fresh fruits and vegetables

In order for the products to retain more active and beneficial substances for increasing growth, they need to be fried less, but it is better to boil or steam them! If you have allergies, etc. for some products, you can choose alternative ones.

Now about what slows down growthand what to avoid.

1) Alcohol and smoking. Completely exclude!!! Even on holidays. Alcohol is the first thing that prevents you from growing, as is smoking (hookah too). If you smoke or drink alcohol, quit this thankless job now.
2) Sweet carbonated drinks (besides the fact that they do not contain anything useful, they have added thirst enhancers).
3) Fast food, chips, croutons, etc. etc. Deteriorate liver function.
… And that's not all.

And finally, a recipe for an effective drink to increase growth:

• To prepare it, you will need 2 glasses (200 ml each) of milk (2.5-3.5%) and one fresh, raw egg (chicken or quail).
• One egg is taken for two glasses of milk and the resulting mixture is shaken well with a mixer or blender.
• 400-500 ml. drink this cocktail 3 times a day. The results are excellent.

Proper nutrition will not increase growth without physical exerciseas well as vice versa. It's proven, it's a fact.

Vitamin and mineral complexes to increase growth

Vitamin and mineral complexes are extremely important, because almost all people living in megacities have a vitamin deficiency. This is because food products grown on our "modern" soils are devoid of many microelements, and as a result vitamins! Simply put, the foods you eat do not contain any nutrients useful for stimulating growth.

• "Kalcemin Advance"
• "Calcium sandoz forte"
• "Berlamin Modular, Berlin-Chemie"
• "Natekal D3"
• "ELKAR rr d / int. reception 20% "
• "Jodomarin 200, Berlin-Chemie"

These complexes are proven and are very helpful in stimulating growth. I do not advise using them at the same time (take pity on your liver), so there are two ways, either try all these drugs in turn, or go to the doctor and pick up the complex with him. I repeat once again that people are different and what suits one person may not suit another.

Growth hormone preparations

Modern science makes it possible for those young people to grow up whose growth zones have not yet been closed. Basically, methods of hormonal effects on the body, psychological suggestion, nutrition are used. The instillation of the growth mindset promotes the release of samatotropin, a growth hormone, by the pituitary gland.

The use of hormonal drugs in combination with other measures can make a difference. However, parents do not always want their child to take hormones. In addition, with closed growth zones, when there is no source for the growth of bone tissue, the use of growth hormone is not only meaningless, but can harm the body.

Medical preparations that have now appeared, containing recombinant growth hormone, make it possible to add 1-2 cm in height per year.

However, they are effective in the case of congenital pituitary gland pathology and have a number of side effects. Their use can cause acromegaly (enlargement of the hands, ears, nose, etc.), and taking them after puberty (after 18-20 years) has no effect on growth. Active growth stops after puberty.

How to sleep properly

Correct, sound and healthy sleep is one of the key conditions for increasing growth, because in a dream a person grows. Actually about the rules of healthy sleep and will be discussed below.

1) You need to sleep in a room where it is dark, quiet and fresh.. Most of us live in megacities, where there is a high level of noise, where it is light even at night and the air cannot be called fresh. We are used to all this, but it still affects sleep. Therefore, ear plugs, air conditioner and thick fabric curtains are the first things to have for a sound sleep.

2) The sleeping area should be well ventilated. If there is no air conditioner, open the window. Do not be afraid to open the window even in winter. Better to cover yourself with extra woolen blankets than to breathe stale air.

3) Hard bed will provide comfort to your spine. Too soft a bed, on the contrary, will not allow you to get a good night's sleep. If your bed is too soft, you can put a few sheets of plywood under the mattress.

4) Don't sleep on oversized pillows. Scientists advise sleep without a pillow. Since in this case there is no violation of the blood circulation of the spinal cord, and the improved cerebral circulation normalizes intracranial pressure. To increase growth and healthy sleep, it is better to sleep on your back, placing a pillow not under your head, but under your half-bent knees. This position is not easy to get used to, but the benefits of it are much greater.

5) Nightwear and sheets should be nice and clean. Therefore, make sure that the bedding pleases you. A sound, healthy sleep and a gray-dirty bed are incompatible concepts, scattered socks and a cozy atmosphere too.

6) Try not to curl up while sleeping. Don't pull your knees to your chest and your elbows to your knees. This makes it difficult for air to flow into the lungs. You need to sleep as straight as possible. Stretched out.

7) All the same scientists claim that an adult six to eight hours of sleep is enough for a person. However, some people need five hours of sleep a night, while others need ten hours of sleep. During growth or adolescence, the body requires more sleep. So:

• At 1-10 years old, it is enough to sleep 10-15 hours;
• At the age of 11-15, it is enough to sleep 9-11 hours;
• At the age of 16-25, it is enough to sleep 7-9 hours.

8) Drink a glass of water before bed. Warm milk, drunk at night, will help you fall asleep faster.

Important: DO NOT eat heavy food, smoked, fried, sweet, etc. before going to bed, as well as drink coffee, strong tea, strongly carbonated drinks, etc.! After such a meal, a person's sleep will definitely not be healthy.

9) For better sleep you need set a fixed bedtime hour. Time, in order to wash, calm down, forget about all the problems and tune in to rest. To go into a calm state and calm down, complete the following task.

Relaxation and breathing

Close your eyes and relax. Make every part of your body absolutely relaxed. From head to toe. Now a little breathing exercise:

• Inhale slowly and deeply through your nose (10 sec.);
• Hold your breath (3 sec);
• Exhale slowly and completely through the mouth while tightening the abdominal muscles (13 sec.).
• Repeat if necessary.

The sound of blood pulsation also helps to relax and fall asleep. Start counting your pulse. This method is significantly more effective than mental arithmetic.

10) In conclusion, I would advise not to go to midnight. Shaolin monks, for example, who are distinguished by their health and strength, observe a strict schedule: 21.

00-go to bed, 7.00-get up. Not a minute later. They found that during this period the body is fully restored.

Techniques and exercises to increase growth tested and show amazing results! But not 100%. The results depend a lot on the character of the person. Only purposeful and strong-willed people are able to become taller. Results will appear in a few months with daily (!) Training.

Berg's method

It was always believed, and scientists never tired of repeating this, that a person's height can be increased only up to 20 years. Recently, this fact has been called into question. This is largely due to Dr. Alexander Berg. He proved that it is possible to grow even after 25 and 30 years, because each person has reserves to increase their height by 6-8 cm. His method for increasing growth is aimed at awakening these reserves. Berg's technique is simple and unique. Many people who want to grow up have experienced it.

A.Trankvillati's technique

Tranquillity Alexandra Nikolaevna - Honored Doctor of the RSFSR, a recognized authority in the field of physiotherapy exercises. A. Tranquillati's method, originally created for people who suffer from back, neck, head pain, not only improves health, but also a noticeable increase in height.

“It does this by increasing the length of the disc between the two vertebrae. Some of the exercises in the technique actually make the spine take on unnatural shapes. Therefore, I can admit that the regular repetition of these exercises can increase the length of the spine or the whole body ”- this is how Alexandra Nikolaevna Tranquillati explained this.

Description: To begin with, I will say that complex simulators, such as those of Berg, are really not needed here. You will need a gymnastic wall (several sticks attached at a distance of 8 - 10 cm) and a gymnastic board (with small supports to attach to the gymnastic wall). The file with the technique contains all the drawings of the necessary equipment.

Now a few tips for those who want to increase growth using this technique.
1) The best results will be when training is combined with regular basketball, swimming, tennis, volleyball, football and other sports games.

2) Go to the doctor, under whose supervision, your classes will be most successful. This item is not "for show" here. A. Tranquillity's exercises can harm some people.

3) You need to train 1.5-2 hours before or after meals. And 1.5-2 hours before bedtime.

4) Gradually increase the load. Start with one workout per day, doing half or a third of all exercises. In the first 1.5-2 months, the doctor recommends setting the duration of the session to 10-15 minutes, then increasing the number of repetitions, and accordingly, the time to 50-60 minutes or more.

5) After training, within 3 minutes, you need to take a warm shower.

Norbekov's method

Mirzakarim Sanakulovich Norbekov is a well-known psychologist, academician, author of an educational and health-improving system. Norbekov's technique is a set of exercises to increase growth by building up cartilage between the vertebrae of the spine and by irritating the tubular bones of the legs.

According to the author of the technique M.S. Norbekova: “All patients, after 7-8 days of training, notice an increase in height from two to ten or more centimeters. Of course, a person does not grow from exercise himself. It's just that a person acquires a natural shape and flexibility for him by restoring the elasticity of the intervertebral discs " .

The only rule when performing the technique is regularity (minimum - 1 time per day for 1 hour, normally - in the morning and in the evening for 45 minutes).

Some tips for the technique:

• Don't be ahead of the curve. In the first three to four days, do not make final conclusions about yourself, your capabilities and this technique.
• Don't talk or get distracted while doing the exercises.
• Don't overexert yourself. A sign of improper work is a feeling of heaviness in the head.
• During the exercise, do not doze, drowsiness is unacceptable.
• You can't deal with the tired and hungry.
• Any excuse for your laziness and passivity is unacceptable.

Exercises V. BUT. Lonsky

Is it possible and how to get higher? Short stature, this is just a malfunction of the hormonal system and, most importantly, it can be changed for the better with the help of exercises for growth zones. This is what we will do with the help of the exercises of Viktor Alekseevich Lonsky.

• Description:
  1) Warm-up run, 10 min.
• 2) Swing legs (10 times with each leg), bends (forward and backward 10 times and left and right 8 times), twine (2 minutes), circular movements with arms, elbows and hands (10 times). Exercises are given 25 minutes.
• 3) Lesson on the crossbar, hang for 2 minutes (4 sets of 30 seconds each, 2 of them with a weighting weight (up to 10 kg). The extra weight is tied to the legs.)
• 4) Hang on the bar upside down for 1-2 minutes. Legs and feet are firmly fixed with special straps. (4 sets of 20 seconds each, 1 of them with a weighted weight (from 5 kg), press the additional weight to the chest)
• 5) Jumping high. Push with all your might, i.e. jump as high as possible. (2 times 12 jumps on each leg, 3 times 12 jumps on two legs.

  ) The exercise takes 10-15 minutes.

• 6) Climbing a hill (40 meters) or up and down stairs. (5 times) Relaxing while descending.
• 7) 4 times a week, in the evening, you need to stretch yourself with rubber cords. (5-10 min.) Tie one cord to the legs, the second under the armpits. The belts are pulled in opposite directions.

• 8) 4 times a week lesson in the pool. (40 min.) When swimming, stretch your arms and legs as much as possible, performing different stretching.
• 9) 3 times a week basketball or volleyball (30 minutes each). Play trying to win all the riding balls.
• 10) A day, exercise for growth takes 2 hours (an hour in the morning and an hour in the evening). You need to jump at least 100-200 times a day!

Swimming is a great stimulator of human growth

Swimming - improves breathing (good for the cardiovascular system), expands the chest and shoulders, and increases activity. When swimming, all the muscles of the body, one way or another, begin to work, stretching the spine and individual muscles of the body. What you need to increase your height.

Breaststroke is the best swimming style for increasing height. Breaststroke allows you to expand and increase your muscles and spine through sweeping movements of your arms and legs in the water. When breaststroke, stretch your arms and legs as much as possible, then completely relax your muscles (you can just lie on the water).

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Proportions and ratio of height and weight in men

The optimal proportions of height and weight in men are determined by:

1. their height;
2. heaviness of bones;
3. chest volume;
4. the amount of fat relative to muscle tissue in the body.

The latter factor is not always taken into account, but it plays an important role for athletes. The normal ratio of height and weight in men, if they do not have health problems, is a constant value, strong changes in which indicate the presence of internal problems. How do you get the right proportions?

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Methods for calculating the ratio

There are many options for calculating your ideal performance. A quick way to calculate the ratio of height to weight in men is to use one of these charts:

1. Brunhard's formula - the girth of the chest and height in cm are taken into account, the values ​​are multiplied and divided by 240, the result obtained is determined in the corresponding table;
2. Neger's formula - 152.4 is subtracted from the height in centimeters, the resulting number is multiplied by 1.1 and 48 is added to it, the description is similar to the previous one.

By body types

To determine the correspondence of height and weight in men, you can use the norms for each of the body types, there are three of them in total:

1. normal - normosthenic;
2. thin - asthenic;
3. dense - hypersthenic.

Belonging to one of these species is assessed visually. When in doubt, use the test:

1. grasp the wrist of the other with the thumb and middle fingers of one hand;
2. if it is easy to do, you have an asthenic type;
3. the wrist is covered with difficulty - normosthenic;
4. fails at all - hypersthenic.

Another method suggests measuring the length of the wrist, where 17cm or less is a lean physique, from 17cm to 20cm is normal, and over 20cm is obese.

Also, for the assessment, auxiliary tables are used, which indicate the optimal mass for different types of addition.

Three types of body structure of men and women

Asthenic

Such a person has practically no fatty layer, which normally constitutes from 11% to 18% of body weight. It has narrow and light bones, narrowed shoulders, and elongated limbs. Often such people are called thin-boned and they are characterized by an accelerated metabolism.

All these data serve as a physiological prerequisite for a small amount of kilograms. At the same height, the mass of the asthenic is lower than that of the normosthenic by an average of 2 kg (or 10%).

Normostenic

This is the most balanced type of constitution, conventionally taken as normal. It is characterized by an average rate of metabolic processes in the body.

Weight and height are the norm for men of this type, on average, higher than that of an asthenic by about 10%, which is about 2 kg and 12-14% lower than that of hypersthenics.

Hypersthenic

This physique has pronounced external signs:

1. broad shoulders;
2. shortened limbs;
3. tight short neck;
4. voluminous massive bones.

For such people, a slow metabolism is characteristic, they are often called broad-boned or dense.

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Broca's formula

So, there are several formulas and tables of the "ideal" ratio of height and weight, but one of the most famous is Broca's formula, which states that the ideal weight for women should be equal to: (height — 100).

However, most of the resources publishing this formula are silent about the fact that this formula was developed in 1821 for people in the height range from 155 to 185 cm, which, of course, is not covers the entire range of existing parameters, and still does not take into account the "normal" ratios of body parameters for representatives of different races, but they certainly differ in terms of anthropologists.

In addition, having calculated your "ideal" weight using this formula, you will most likely find that it is higher than your own, which hardly fits into modern beauty standards.

That is why many rely on the more refined Brock-Brugsch index, according to which people with taller 165 cm, should use the formula (height - 105), and for people from 175 cm, the indicator is (height - 110). However, this view of the ideal weight is still too speculative, since it does not take into account the individual characteristics of each person.

Body mass index

It is much more effective to consider the "correct weight" not as some rigid number, but as a range. It was along this path that the Belgian mathematician, sociologist and statistician Adolphe Quetelet took, proposing the following formula: I = m / h2, where I is the body mass index, m is the body weight in kilograms, and h2 is the height in meters, erected in square. It is this scale that is used to this day by the World Health Organization to diagnose obesity and determine its degree.

However, even this formula can hardly be called ideal, since children have slightly different proportions and the rates of their weight gain are determined somewhat differently.

“This is all good,” the skeptic will say, “But what do these numbers have to do with reality?” And supporters of body positivity will also ask a rhetorical question about why this society determines how much they should weigh? Unfortunately or fortunately, these numbers have a completely scientific basis. Israeli scientists have determined that people whose weight is in the upper limit of the norm are leading in terms of life expectancy. The same data was confirmed by scientists from the United States. In addition, an increase in body mass index demonstrates a relationship with diabetes and cancer.

But do not rush to joyfully run to the bakery in order to add weight if you do not have enough of it according to calculations, because it is not only the number of extra pounds that matters, but also their quality, because the same weight can be both a lover of donuts and sweet cola and a bodybuilder who diligently monitors every gram of fats and carbohydrates entering body. In addition, the index of "normal" body weight can change with age, because over the years, metabolic processes slow down, and this is completely normal. Therefore, despite the fact that body mass index is a more accurate indicator than Brock's formula, it should also be treated with a certain degree of skepticism.

Body fat percentage

When calculating your ideal weight, it is important to understand that a certain proportion of body fat should be present, but should not prevail. A reasonable question arises: "how much subcutaneous tissue can I afford?"

Unfortunately, the formulas will no longer help here, more accurate measurement techniques are needed. One of these includes a special scale with a body composition analyzer. They usually have electrodes that send an electrical impulse through the body (fear not, it doesn't hurt) and analyze tissue resistance, calculating the percentage of fat from body weight.

There is also a way to measure the fat fold. For him, you need to measure the thickness of the folds on the triceps, biceps, shoulder blade and waist, add the resulting values ​​and see the result according to the table.

The performance of the average person who is not striving for specific athletic performance or trying to win a hamburger competition should be within the values ​​of "Normal" and "Fitness" - it is with this percentage of fat that you have every chance of a healthy endocrine system, radiant skin and shiny hair. Accordingly, if, with a normal body mass index, your body fat percentage is within these limits, you can store zen calmness and send to a well-known address anyone who thinks that you are "too thin" or "too thick".

In all other cases, you can also send everyone to a known address, but already realizing that when you are in such a mass, you should carefully monitor your health if you want to enjoy life without disease as much as possible longer!

https://boombate.com/boomagazine/sootnoshenie-rosta-i-vesa-138353

Egorov-Levitsky table

The author of this technique offers the easiest way to determine your ideal weight. You need to measure your height, weigh yourself and compare the data obtained with the table below:

Pay attention to the following nuance: the table does not indicate the ideal weight, but the maximum allowable weight for a certain height, age and gender.

Brocca's formula

Most likely, this formula will remind us of the outdated and recognized erroneous formula "height minus 100" for men and "height minus 110" for women.

Brocca's formula is an improved version of the same formula.

It is worth noting that in the original version, neither height, nor age, nor body characteristics were taken into account. Figuratively speaking, everyone was leveled one size fits all.

For example, people with heavy and wide bones or men with developed muscles absolutely did not fit into the old formula. Women with voluminous hips or excessively lush breasts were also not suitable.

For this reason, experts have improved the old Brock's formula, and now it looks quite tolerable and realistic.

Here's the formula:

Ideal weight for a male = (height in centimeters - 100) 1.15.

Ideal weight for a female = (height in centimeters - 110) 1.15.

Example: Ideal body weight of a woman with a height of 170 cm = (170 - 110) 1.15 = 69 kg.

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