The ideal weight of a woman by age. Normal body weight and obesity

The same number on the scale can have different meanings. 80 kg with a height of 190 cm is the norm. But the same 80 kg at 160 cm is already too much, especially for a woman. So it’s not enough to focus on kilograms alone. Ideally, you need to take into account the height, gender, age and lifestyle of a person. In this regard, to determine the norm and pathologies, they use such a concept as BMI.

What it is

BMI is short for body mass index. In English, it sounds like the Body Mass Index (BMI). This is a parameter that reflects the degree of correspondence between the weight and height of a person. It allows you to objectively assess whether he has extra pounds, whether he suffers from exhaustion, or whether everything is normal with him. Most often used in two cases.

Secondly, BMI calculation is necessary in order to control your figure, correct it and, in case of deviation from the norm, take appropriate measures.

Common Formula

Now the BMI formula is officially used, developed back in the middle of the 19th century by Adolf Quetelet, a sociologist and statistician from Belgium. It takes into account only two parameters - height and weight, which does not make it ideal for identifying extra or missing kilograms to the norm. Nevertheless, it has been used in medicine for many decades.

The formula for calculating Quetelet looks like this:

m (weight) = 80 kg;
h (height) = 1.6 m;
we square the meters: 1.6 x 1.6 \u003d 2.56;
I \u003d 80 / 2.56 \u003d 31.25.

This completes the calculation of the body mass index: it is 31.25. We remember this figure and compare it with normal indicators, according to the table below.

Norm and deviations

The WHO official website has a special table that shows both the BMI norm and deviations. We are looking for which category we fell into with our I \u003d 31.25.

We didn’t get into the normal body mass index, and the table shows not just extra pounds, but first degree obesity (an overview of obesity classifications can be found).

So it’s not at all difficult to calculate BMI and compare the data obtained with the norm. The problem is that the formula is already outdated, and the table from WHO does not reflect all the factors. And this means that the results may not be entirely correct.

For adults

Since weight is influenced by gender and age factors, tables have appeared according to which you can see the norm and deviations from it separately for women and for men, and even taking into account age. According to experts, here the data is more accurate and correct.

For men according to age

For women according to age

Depending only on gender

Depending only on age

Anything below normal is underweight. So, you need to urgently gain the missing kilograms. If the result exceeds the parameter indicated in the table by 5 units, you are overweight. If the difference is more than 5, you should seek qualified help, as we are talking about, most likely.

For children

To calculate BMI for children, you will need the same formula, but the table, accordingly, will be different. In a child, metabolic processes proceed much faster, and energy costs are several times higher than in adults. Therefore, it is imperative to use other standards.

For boys

For girls

Jumps from 7 to 9 years old are explained by the preparation of the body for adolescence and puberty.

Regular determination of BMI in a child allows parents to control his weight and timely prevent both exhaustion and the appearance of extra pounds (read about the features of childhood obesity).

Ideal weight calculation

You can find out your ideal body weight using various formulas that use different parameters for calculations.

General designation (R - height):

Borngart index: R in centimeters x (multiply) by chest circumference in centimeters / (divide) by 240;
Breitman index: R in centimeters x 0.7 - 50 kg;
Brock-Brukst index: for women R in centimeters - 100 - (R in centimeters - 100) / 10; for men, R in centimeters - 100 - (R in centimeters - 100) / 20;
Davenport index: weight in grams / R in centimeters squared;
Korovin index: you need to measure the thickness of the skin fold near the 3rd rib (normal 1-1.5 cm) and at the level of the navel (normal 1.5-2 cm);
Noorden index: R in centimeters x 420/1000;
Tatonya index: R in centimeters - (100 + (R in centimeters - 100) / 20).

There is also a small addition to the Brock-Bruksta formula: after the result obtained, you need to measure the volume of the wrist, and if it is less than 15 cm, subtract 10% from the ideal weight; at 15–18 cm we do not change anything, if more than 18, we increase the ideal weight obtained by the formula by 10%.

Using any formula, calculating your ideal body weight is easy. The main thing is to draw objective conclusions after comparing the result with real numbers. If the difference in both directions (more/less) is more than 5 kg, then there are problems that it is better to start solving immediately.

Important note!

We draw your attention to the fact that in different sources, data on the norm and deviations of BMI for men, women and children, taking into account age, can differ quite noticeably, with the exception of the general table recommended by WHO. The fact is that the parameters are calculated according to different methods and formulas - hence the difference arises within the unit. In this regard, all parents are advised to use the data for children only indicatively and, in case of doubt, be sure to consult a pediatrician without taking any independent measures.

Almost every person cares about their appearance, body constitution, parameters and physical virtues. Ideally, a person's weight should be proportional to height, and relative relationships are observed in other parts of the body. But the weight category of a person is one of the most important, since excess weight leads to the development of disorders and disorders in the body, loading the work of the heart, blood vessels, digestive organs, reproductive system and much more.

But how to understand if a man is overweight, given other physical indicators and parameters? To do this, experts have developed a ratio of height and weight, for this they use various formulas, proportions of height and weight in tables and numerous calculation systems. It should also be borne in mind that each human body is individual, which means that all calculations have symbols.

Different ways to calculate the ratio of height and weight in men

In order to correlate height with weight, to what extent these two parameters are proportional to each other, experts have developed several methods for calculating their ratio. If you use such knowledge, a man will be able to control his parameters, soberly assessing his condition.

For reference! Most often, celebrities and athletes turn to such calculations and proportions, for whom it is especially important to remain in ideal weight and external data.

There are several ways to calculate such indicators and norms:

taking into account the type of physique of a person, his features of the figure;
taking into account the age category of a man, that is, a comparison of age, height and weight;
calculations according to the Broca method;
online calculation, where you can find out several indicators - mass index, wrist body type calculation, Broca calculations and the number of calories as a person's daily allowance.

The best way to assess your height, figure and weight, taking into account all the individual parameters of the body and body, is an integrated approach to all of the above methods.

By body type

To determine what weight should be relative to a man’s growth indicators, an equally important factor is the external data of the physique and figure of a man. Experts distinguish 3 types of figure and physique:

Hypersthenic type- men with such a figure are marked by short arms and legs, a neck, as well as a wide back and shoulders. Visually, men look squat, stocky and strong. In this case, as a rule, they have a slow metabolism.
Asthenic type- men with this type of figure are distinguished by long arms and legs, narrow shoulders and back. At the same time, their metabolism is accelerated, which is completely opposite to the first type. Experts call them "thin-boned", sinewy with a dry body type. They can not see fatty deposits, the bone base is light in weight, they are characterized by thinness.
Normosthenic- people with this type of figure have a normal metabolism and an average physique, while the proportions of height and weight are approximately the same.

If visually a man finds it difficult to determine his body type, experts distinguish two ways to determine:

At the widest point of the wrist, where the bone protrudes, you need to grab it with two fingers of the other hand - thumb and forefinger. If the girth occurred easily - the man is asthenic, if with great difficulty - normosthenic, if the fingers do not close - hypersthenic.
Using a measuring tape, you can calculate the circumference of your wrist. If the figure is less than 17 cm - the man is asthenic, if from 17 to 20 cm - he is rather normosthenic. Men who have a wrist wider than 20 cm are considered hypersthenic.

Height (cm)	Hypersthenic	Normostenik	Astenik
157	57-64	54-59	51-55
160	59-66	55-60	52-56
162	60-67	56-62	54-57
165	61-69	58-63	55-59
168	63-71	59-65	56-60
170	65-73	61-67	58-62
173	67-75	63-69	60-64
175	69-77	65-71	62-66
178	71-79	66-73	64-68
180	72-81	68-75	66-70
183	75-84	70-77	67-72
185	76-86	72-80	69-74
188	79-88	74-82	71-76
190	88-91	76-84	73-78
193	83-93	78-86	75-80

Based on the data in the table, it can be understood that, for example, an asthenic's weight with a height of 180 should be approximately 66-70 kg, but a hypersthenic with the same height should normally weigh 72-81 kg. The limits of the norm in most cases justify observation, with the exception of people with severe systemic diseases and developmental anomalies.

Depending on age

Scientists have also established the ratio of weight growth and age of a man, since age is no less important in calculating such body and figure parameters. Normal physiological processes prove that for every man, with an increase in the figure of the age indicator, the weight parameters also rise. The only thing that does not change over the years is growth.

For reference! The age of a man affects his metabolism, namely its speed. This means that the age threshold is also responsible for the acceptable limits of a man's weight.

table height weight age:

Height, cm	Age, years
Height, cm	20-29	30-39	40-49	50-59	60-69
150	51,3	56,7	58,1	58	57,3
152	53,1	58,7	61,5	61	60,3
154	55,3	61,6	64,5	63.8	61,9
156	58,5	64,4	67,3	65,8	63,7
158	61,2	67,3	70,4	68	67
160	62,9	69,4	72,3	70,1	68,2
162	64,6	70	74,4	72,7	69,1
164	67,3	73,9	77,2	75,6	72,2
166	68,8	74,5	78	76,3	74,3
168	70,8	76,2	79,6	79,5	76
170	72,7	77,7	81	79,9	76,9
172	74,1	79,3	82,8	81,1	78,3
174	77,5	80,8	84,4	82,5	79,3
176	80,8	83,3	86	84,1	81,9
178	83	85,6	88	86,5	82,8
180	85,1	88	89,9	87,5	84,4
182	87,2	90,6	91,4	89,5	85,4
184	89,1	92	92,9	91,6	88
186	93,1	95	96,6	92,8	89
188	95,8	97	98	95	91.5
190	97,1	99,5	100,7	99,4	94,8

Using the indicators of the table, any person can determine how much his height and weight indicators coincide with the rate of metabolic processes according to age. Anatomy and medicine have long identified and proved such natural processes as the physical deterioration of the body and body. Even those men who are not at all inclined to be overweight can notice small fat deposits behind them over the years.

According to Broca's formula

The first way to calculate what should be the ideal ratio of two parameters, height, weight, was developed by specialist Brock. His theory suggests two options:

The body type of a person is taken into account, height is taken as the initial figure, 110 men under the age of 40 are taken from the resulting number, 100 if a man is over 40 years old. If a man belongs to the asthenic type in terms of physique, the resulting figure should be reduced by 10%, for people of the hypersthenic type - increased by 10%.
The age of the person is taken into account to obtain ideal proportions. If the height of a man does not exceed 165 cm, 100 must be subtracted from this indicator, if the height falls within 166-175 - 105 is subtracted, for height above 175 cm - 110. The resulting number can be taken as true for all men who are over the age of 40 up to 50 years old. For the age category of 20-30 years, the resulting number must be reduced by 10-12%, for people aged 50 and older, on the contrary, it should be increased by 5-7%.

Height, cm	Ideal body weight, kg	Permissible deviations, kg	Obesity, kg
150	50	45-56	68
152	51	46-58	69
154	52	47-59	71
156	54	49-64	73
158	55	50-62	75
162	58	52-66	79
164	59	54-57	81
166	61	55-69	83
168	62	56-71	85
170	64	58-72	87
172	65	59-74	89
174	67	61-76	91
176	68	62-77	93
178	70	63-79	95
180	71	65-81	97
182	73	66-83	99
184	75	68-85	102
186	76	69-86	104
188	78	71-88	106
190	79	72-90	108
192	81	74-92	111
194	83	75-94	113

Today there is an updated table of calculations according to the Brock method:

It is this simple calculation method using the Brock method that allows you to identify the ideal weight for your height and age. It is also noted that a slight fluctuation in numbers cannot be taken critically, given the individual characteristics of the anatomical structure of the human body.

Calculation examples

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

Height 170 cm

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

By body type, the weight of a hypersthenic should be 65-73 kg, asthenic - 58-62 kg, normosthenic - 61-71 kg.
Depending on age, in men under 30 years of age, 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.
According to the improved Brock formula, with a height of 170 cm, weight \u003d (170 - 100) × 1.15 \u003d 80.5 kg.

The remaining calculations can be carried out online on special calculators, where a special system takes care of all the calculations.

Height 175 cm

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

By body type, the weight of a hypersthenic should be 69-77 kg, asthenic - 62-66 kg, normosthenic - 65-71 kg.
Depending on age, in men under 30, the weight should normally be up to 77.5-80.8 kg, up to 40 years - 80.8-83.3 kg, up to 50 years - 84.4-86 kg, up to 60 years old - 82.5-84.1 kg, over 60 years old - 79.3-81.9 kg.
According to the improved Brock formula, with a height of 175 cm, weight \u003d (175 - 100) × 1.15 \u003d 86.25 kg.

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

Height 180 cm

If the height of a man is 180 cm, in this case it is possible to determine exactly the normal weight using the following methods:

According to the body type, the weight of a hypersthenic should be 72-81 kg, asthenic - 66-70 kg, normosthenic - 68-75 kg.
Depending on age, in men under 30 years of age, 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.
According to the improved Brock formula, with a height of 180 cm, weight \u003d (180 - 100) × 1.15 \u003d 92 kg.

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

Height 185 cm

By body type, the weight of a hypersthenic should be 76-86 kg, asthenic - 72-80 kg, normosthenic - 69-74 kg.
Depending on age, in men under 30 years of age, 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.
According to the improved Brock formula, with a height of 185 cm, weight \u003d (185 - 100) × 1.15 \u003d 97.75 kg.

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

Calculator

To search for the ideal figures regarding the height and weight of a man, you can use specially created online calculators. They help to accurately calculate the body mass index, the optimal weight category of a man according to Brock'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.

The body mass index can be determined by the Quetelet method and formulas. The optimal numbers are 19-25.

Ideal proportions can be calculated according to Brock's method, where the age indicator 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 addition parameters. Two formulas are used for this - according to the Harris-Benedict and Mifflin-San Geor methods.

At the same time, you should not perceive the data obtained by calculating calculators as the truth in the first instance, since these data are only a guideline, nothing more. It is very important to take into account the personal characteristics of the organism, the state of health and genetic predispositions.

What does the ideal weight of a woman mean, what indicators are considered optimal for the stronger sex? In general, these values are a combination of a number of factors: gender, height, body volume, psychological state, tendency to be overweight, and others. They are taken into account using methods for calculating indicators that are close to ideal. When using them, it is worth remembering that the average results are given. In real life, they are guided not by numbers, but by a feeling of comfort and inner harmony.

growth, age;
the ratio of mass, body volume;
Brock's method, Quetelet;
formulas of Nagler, John McCallum, Devin.

Body mass index (BMI)

BMI is an indicator that determines how proportional the ratio of weight and height of a person is. Doctors often calculate the optimal method of therapy for dystrophy and obesity. The index is useful to know for those who want to conduct a comprehensive assessment of the state of health and calculate the number of missing or excess kilograms. This indicator is considered simple: it is necessary to divide a person’s weight (in kg) by his height (in meters), squared.

The following BMI values are distinguished: less than 15 - acute weight loss; from 15 to 18.5 - underweight; from 18.5 to 24 - normal weight; from 25 to 29 -; from 30 - 40 - obesity; more than 40 - severe obesity.

People with a high BMI (more than 35) find it difficult to move around, overcome distances on foot, and climb stairs. Excess fat causes serious diseases:

hypertension, migraine;
atherosclerosis, varicose veins;
diseases of the joints, heart;
diabetes mellitus, skin lesions.

It is worth getting rid of excess weight by developing a set of measures, including diet, physical activity, sleep, rest, normalization of the psychological state.

Going in for sports, balancing the diet is also recommended in cases where the BMI is normal, and the figure looks haggard, middle-aged, the skin becomes sagging, flabby. Correct the situation with special diets, moderate sports activities aimed at gaining lean muscle mass.

Optimal indicators for growth, age

How to understand, taking into account age, height, that you have extra pounds? It is recommended to use the calculation developed by WHO. You can calculate the ideal body weight for the fairer sex as follows:

height (centimeters) multiplied by 3, subtract 450, add age (years);
multiply the resulting figure by 0.25, add 40;
a comparison table will help you check the result.

Another calculation method will help determine the excess weight of men:

height in centimeters is multiplied by 3, subtract 450, age is added;
the result obtained is multiplied by a factor of 0.25, 45 is added;
check the data in the table.

Brock's method

Calculate excess weight will help the technology developed by the French surgeon anthropologist Paul Brock. Based on the height of a person. Up to 165 cm, subtract 100, 166-175 cm, subtract 105, with indicators more than 170 cm - 110. The creator of the formula suggests adjusting the determined number, taking into account the physique:

Normosthenic (normal) - the figure is proportionately folded, the height is average, the legs are slender, the waist is thin. The muscles are well developed, the fat layer is the minimum necessary for good health.
Asthenic (small) - the body is elongated, the transverse parameters are less than the longitudinal ones. The chest is narrow, flat, the neck, the limbs are thin, long, the face of the types is thin, the nose is thin. The muscles of asthenic people are poorly developed, the tendency to be overweight is minimal. Obesity occurs with serious diseases: after surgery, trauma, metabolic disorders, hormonal disruptions.
Hypersthenic (large) - the transverse parameters of the body are greater than the longitudinal ones, the bones, the skeleton are wide, heavy, the legs are short and dense. A person's height is usually less than average, the tendency to be overweight is high.

Thin-boned asthenics with transverse dimensions are much smaller than longitudinal ones; it is necessary to subtract 10% from the resulting figure. Hypersthenics with short legs, wide hips, chest should add 10% to the resulting indicator. Normasthenics with a proportional body do not need to change the final value, the main one is to consider the final figure.

Brock's technique, the nuances of calculations

Using the method, the parameter of the calculated ideal weight is corrected for age. Nutritionists, naturopaths experts consider the figures to be true for the fairer sex 40-50 years old. Girls from 20 to 30 years old should reduce the numbers by 10-12%, ladies 50+ add 5-7%.

It makes no sense to find out your excess weight by Brock's method for teenagers under 18, pregnant, lactating women. It is irrelevant for athletes, bodybuilders, those whose training is aimed at actively building muscle mass. For them, there are other ways to calculate the ratio of adipose tissue, muscles, which will help determine thinness, obesity.

Quetelet index

Extra pounds will help determine the formula for calculating Quetelet. The results obtained show the degree of obesity, thinness of women, men aged 20-65 years. The results of calculations are distorted during pregnancy, feeding, adolescence under 18, in adults aged 46+, athletes.

To determine normal weight, BMI is calculated: mass (kilograms) is divided by height squared (square meters). Example:

I have weight 67, height 170;
it turns out: 67: (1.7 x 1.7) = 23.18

The results are compared with the table data:

Quetelet formula, taking into account age, physique

Norms are calculated according to a formula that takes into account physique and age. When calculating, the mass (grams) is divided by height (centimeters), the data obtained are compared according to the table.

The Quetelet index indicates the amount of fat in the body, but does not allow you to know how the layer is distributed over different parts of the body. The formula described below will help to check the figure for ideality.

Dependence of mass on body volumes

How to find out by the volume of the figure that it's time to go on a diet? If different methods have been tried, but the appearance is repulsive, a calculation option that takes into account volumes will help to check for excess weight:

measure the waist circumference at the level of the navel, cm;
determine the volume of the buttocks, cm;
the first indicator is divided by the second, the result is compared with the data corresponding to the norm.

How much should it be? The coefficient is as follows: women - 0.65-0.85, men - 0.85-1.

John McCallum Method

John McCallum's formula is considered accurate, based on measuring the circumferences of various parts of the body. The obtained indicators are average, suitable for people of different ages, builds, according to them you will definitely understand whether the figure is proportional or not.

How is it determined whether there is overweight according to McCallum? A theoretical scientist suggested focusing on the circumference of the wrist (cm). First we measure, the result is multiplied by 6.5. Ideally, the figure will correspond to the girth of the chest. Further, taking the obtained data as a basis, we calculate the percentage ratio of the parameters of the wrist to the rest of the body:

70% - waist circumference;
85% - hip circumference;
37% - neck girth;
53% - thigh circumference;
29% - forearm girth;
36% - bicep circumference;
34% - calf girth.

The formula for calculating with a tendency to completeness

With an innate tendency to be overweight, there is a separate technique that determines the parameters of the figure. A detailed description is found in the book Diet for People with a Low Metabolism by Barbara Edelstein.

The calculations are carried out in stages. First, we determine what weight could be with a normal metabolism. Example: the optimal weight is 50 kilograms, we add 1 kilogram to it for each centimeter of growth over 150. To the resulting figure we add ½ kilogram for each year, starting from 25. In general, no more than 7 kilograms are added.

Let's correct the data:

add 4.5-7 kilograms;
then we add 4-7 kilograms (if the mass is more than 90);
plus 2-3 kilograms (if body weight is more than 100 kg).

Example: the height of a 48-year-old lady is 155, weight is 95. We get: 45 + 1 x (155 - 150) + 7 + 7 + 7 = 71 kilograms.

The resulting figure is a reference indicator for a particular case. Losing weight up to 60-62 kilograms will cause health problems. If in the future the lady wants to get better, she will quickly return to her original positions. Moreover, it will become fuller, while the appetite will be uncontrollable, which threatens with obesity.

How not to make mistakes in calculations

Using the formula you like, take into account that the parameters of the figure change depending on the time of day, day of the week, month. This is normal, because each organism is subject to individual physiological fluctuations. Body weight fluctuates due to nutrition, rest, sleep, climate, well-being, various factors. Accurate data are obtained by weighing no more than 1 time per week.

The female body is a thin structure, where the mass fluctuates depending on the critical days, the amount of water drunk. If in the morning the weight was 61 kilograms, and by the evening it became 62 - do not panic, urgently lose weight, connect a diet. Such fullness is a temporary phenomenon that does not deserve close attention.

Overweight bodybuilders, athletes - a common thing. Their training in most cases is aimed at building a relief muscular figure. The muscles of people involved in sports weigh twice as much as body fat. This is a normal, natural phenomenon.

BMI, is it worth blindly believing the results?

Body mass index is a relative value, based on statistics that take into account the peculiarities of the physique of people from different countries. In most cases, BMI is higher than normal, for example, if a person’s bones are wide, heavy, the figure is muscular, dense. This is normal, once again proves that you do not need to immediately go on a diet, exhaust the body with workouts.

According to WHO data, more than half of the population in Russia suffers from stage I obesity. If we compare the US data, it turns out that Americans are much more likely than Russians to overeat and become obese.

Nutritionists, naturopathic doctors believe that a person should monitor their own weight and well-being. This mobilizes the body, increases the desire to lead a healthy lifestyle, adhere to the rules of nutrition, play sports.
Psychologists oppose BMI calculations, deeply convinced that online calculators are to blame for the growing number of users who are dissatisfied with the figure.

Whatever calculation formula you choose, focus on general well-being, listen to the sensations inside the body. A sharp decrease in weight is fraught with serious consequences, especially in chronic diseases. If it is difficult for you to determine how severe obesity is, you should resort to the help of a nutritionist.

All those who lose weight are interested in the question of the norm. What weight is considered normal for yourself? There are a number of formulas, using which you can determine to what extent your body weight corresponds to one or another average value. After all, all these formulas are derived from the calculation of the average person. Therefore, resorting to them, one must clearly realize that any formula for normal weight is conditional.

In reality, each of us has our own individual genetically predetermined value of the optimal body weight, which depends on the totality of innate structural features of the tissues and organs of the body as a whole.

So, for example, there are three body types - asthenic (thin-boned / ectomorph), normosthenic (normal / mesomorph) and hypersthenic (big-boned / endomorph).

To determine your type, you need to measure the circumference of your wrist.

Less than 16 cm - asthenic;
16-18.5 cm - normosthenic;
More than 18.5 cm - hypersthenic.

Less than 17 cm - asthenic;
17-20 cm - normosthenic;
More than 20 cm - hypersthenic.

In addition to body types, the body of each of us is programmed for a certain weight. This program is included by the mother during pregnancy. It is believed that if she gained excess weight during pregnancy, then the child may have difficulty in controlling body weight in the future. In the course of our lives, both wrong and we are laying another program. During weight loss, many are faced with the so-called balance point or set point, when using healthy methods, and if it works out, then they can’t keep it.

For example, you weighed 90 kg, lost weight to 55 kg, want to lose another 5 kg, but it doesn’t work out no matter what you do. At the same time, even arranging a rest from the diet and small holidays, you do not gain more than 3-5 kg, which you then easily lose. Perhaps you have reached your point of balance, and overcoming it can cost you dearly. When the body is under constant stress, and diets, training and high demands on oneself are constant stress, the risk increases. It is important to listen to yourself and the needs of your body.

If you do not take into account the individuality of the body and physique, then in approximate calculations you can use the following simple formulas (author P.P. Broca, 1871):

For men

(Height in cm - 100) x 0.9 = ideal weight.

For women

(Height in cm - 100) x 0.85 = ideal weight.

There is another formula that can be used for both men and women:

(height in cm - 100) = ideal weight.

Example: If your height is 152 cm, your weight should be 152 - 100 = 52 kg.

There is another formula:

Height in cm x Bust in cm / 240 = ideal weight.

Example: (155 x 96) / 240 = 62 kg.

Do not forget that it is necessary, nevertheless, to take into account the physique, that women naturally have more fat than men.

Therefore, you can use the following data to determine your ideal weight:

For men

Height, cm	Body type
Height, cm	Thin (asthenic)
155	49 kg	56 kg	62 kg
160	53.5 kg	60 kg	66 kg
165	57 kg	63.5 kg	69.5 kg
170	60.5 kg	68 kg	74 kg
175	65 kg	72 kg	78 kg
180	69 kg	75 kg	81 kg
185	73.5 kg	79 kg	85 kg

For women

Height, cm	Body type
Height, cm	Thin (asthenic)	Normal (normosthenic)	Broad bone (hypersthenic)
150	47 kg	52 kg	56.5 kg
155	49 kg	55 kg	62 kg
160	52 kg	58.5 kg	65 kg
165	55 kg	62 kg	68 kg
170	58 kg	64 kg	70 kg
175	60 kg	66 kg	72.5 kg
180	63 kg	69 kg	75 kg

Ideal weight formulas help you figure out how much weight you can lose. However, it is important to understand that two people with exactly the same weight can look completely different. It's not about height or body type, it's about body composition - the ratio of muscle to fat. Look at the photo.

Adipose tissue is more voluminous than muscle tissue. Therefore, the girl on the left looks more curvaceous than the girl on the right, although they have the same weight. And that is why it is so important to strive not so much to lose weight as to strengthen muscles with the help of strength training and.

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 diseases, physical activity, and peculiarities of labor activity. However, such important factors also need to pay attention to age and physique.

However, in general, experts, in order to assess 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 features in adolescents.

The correct determination of a suitable body weight for a man is possible only with an integrated approach to solving this problem.

The ratio of height and weight in a man: the correct proportions

The correct weight in men is determined by height, chest volume, bone severity. The height / weight ratio for most male figures that are distinguished by health is a constant value. 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

The ideal weight of a person is influenced by several indicators. The first one is body type. There are three main types of body composition:

normal;
asthenic;
hypersthenic.

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 fat layer, which normally for a man should be from 11 to 18% of the weight. Asthenic bones are narrow and light. This forms the physiological basis of low weight.

The hypersthenic physique is characterized by broad shoulders, shortened limbs and a dense 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 normosthenic.

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

Belonging to a particular type of physique can be assessed visually. If in doubt, you can use a simple test: wrap the thumb and middle fingers of one hand around the wrist of the other hand. If it turned out easy - there is an asthenic physique. If with difficulty - this is a normosthenic. If it did not work out at all - obvious signs of hypersthenic.

Taking into account all types of body composition, various auxiliary aids have been developed and used to evaluate, for example, a table of the ratio of height and weight for various types (asthenic, hyper- or normosthenic). In this table, the correct weight is determined in the corresponding column by the indicator of growth and type of addition (Fig. 1).

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

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

Broca's formulas: the ratio of weight and height

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 Broca's formula, which exists in two versions. The first version of Brock's formula takes into account body type.

From the measured male height (in centimeters), 110 must be subtracted (if the man is under 40) or 100 (if the man is over forty).
The value obtained 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 calculation according to Brock does not take into account the physique, but makes an adjustment for age. Such a calculation turns out to be a fairly average estimate of the ratio of weight and height for men.

100, 105 or 110 are subtracted from the height of a man (in centimeters). The value of 100 is subtracted for men of small stature (up to 165 cm). The value of 105 is taken away with an average height (from 166 cm to 175 cm). For everyone else who is taller (above 176 cm), 110 is subtracted from the height value.
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 aged (over 50), the result is increased by 5-7%.

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

Calculation examples

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

Height 170 cm

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

By body type, the weight of a hypersthenic should be 65-73 kg, asthenic - 58-62 kg, normosthenic - 61-71 kg.
Depending on age, in men under 30 years of age, 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.
According to the improved Brock formula, with a height of 170 cm, weight \u003d (170 - 100) × 1.15 \u003d 80.5 kg.

The remaining calculations can be carried out online on special calculators, where a special system takes care of all the calculations.

Height 175 cm

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

By body type, the weight of a hypersthenic should be 69-77 kg, asthenic - 62-66 kg, normosthenic - 65-71 kg.
Depending on age, in men under 30, the weight should normally be up to 77.5-80.8 kg, up to 40 years - 80.8-83.3 kg, up to 50 years - 84.4-86 kg, up to 60 years old - 82.5-84.1 kg, over 60 years old - 79.3-81.9 kg.
According to the improved Brock formula, with a height of 175 cm, weight \u003d (175 - 100) × 1.15 \u003d 86.25 kg.

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

Height 180 cm

If the height of a man is 180 cm, in this case it is possible to determine exactly the normal weight using the following methods:

According to the body type, the weight of a hypersthenic should be 72-81 kg, asthenic - 66-70 kg, normosthenic - 68-75 kg.
Depending on age, in men under 30 years of age, 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.
According to the improved Brock formula, with a height of 180 cm, weight \u003d (180 - 100) × 1.15 \u003d 92 kg.

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

Height 185 cm

By body type, the weight of a hypersthenic should be 76-86 kg, asthenic - 72-80 kg, normosthenic - 69-74 kg.
Depending on age, in men under 30 years of age, 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.
According to the improved Brock formula, with a height of 185 cm, weight \u003d (185 - 100) × 1.15 \u003d 97.75 kg.

Note!

The body mass index can be determined by 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 as the truth in the first instance, since these data are only a guideline, nothing more. It is very important to take into account the personal characteristics of the body, the state of health and genetic predispositions. Ideal proportions can be calculated using the Brock method, where the age indicator 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 addition parameters. Two formulas are used for this - according to the Harris-Benedict and Mifflin-San Geor methods.

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Other formulas

Other formulas for calculating weight: Brunhard, Neger and Ketje. The Brunhard formula is based on the value of height and volume of the chest. The girth of the chest can change the ratio of height and weight. The procedure for calculating this formula:

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

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

The value of male height (in meters) is squared.
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 limits of acceptable values. Normally, the Ketier index for 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 formula determines the ratio of weight and height for men by a complicated calculation in the following order:

From the height of a man (in centimeters), 152.4 is subtracted.
The result is multiplied by 1.1.
48 is added to the result obtained after multiplication.

Age-appropriate

It has been proven that the weight of a man and a woman should gradually increase with age - this is a normal physiological process. Kilograms, which some people consider "superfluous", in fact, they may not be. You can use the formula to determine the optimal weight depending on age.

The correct ratio of weight and height in men of different ages The weight of a person is determined by his physical constitution and health. The taller the man, the greater the mass of his body. The larger the chest volume, the greater the weight significance. And vice versa. Too much obesity is expressed in extra pounds and indicates a manifestation of ill health.

The cause of a set of fat mass and the formation of ballast deposits are inactivity, excessively high-calorie food, metabolic disorders within the body. The first two factors together form obesity of various degrees and contribute to the development of diseases of the digestive, endocrine, and 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.

Fat in the body: normal or pathological?

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

There is a high probability of detecting a chronic disease. An increase in the percentage of fat forms a carcinogenic ballast (fat layer) inside, which burdens the bones of the skeleton and puts 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 take yourself by the crease on your stomach with two fingers. Gently take your fingers away from your stomach, keeping the 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

A few reasons to maintain your ideal weight

The benefits of maintaining your ideal (optimal, or healthy) body weight go far beyond energy gains and smaller clothing sizes, and are measured not only by quality, but, as already mentioned, by life expectancy. 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 you should:

Reduced discomfort. The loss of even 5-10% of body weight will help reduce various pain and discomfort in the muscles and joints caused by lack of movement. Excess weight puts increased stress on muscles, joints, and bones, causing 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.
Normalization of blood pressure. Being overweight increases the likelihood of developing high blood pressure. Losing just a few pounds can already lower blood pressure in overweight people with hypertension.
Healthy heart. The greater the body weight, the more intensively the heart must work, even at rest. Even small weight loss can increase the efficiency of the heart by sending more blood to vital organs. Being overweight reduces the workload on the heart and reduces the risk of a heart attack or angina.
Reducing the risk of developing type 2 diabetes. It is well known that overweight people are at a higher risk of developing type 2 diabetes than normal weight people. For those who have been diagnosed with type 2 diabetes, weight loss will allow for better control of it, for the rest it will reduce the risk of developing this disease in the future. In some cases, once weight is normalized, type 2 diabetes can be controlled with a doctor's decision diet.
Reducing the risk of developing certain types of cancer. Normalizing your weight will not completely prevent your chances of developing cancer, but it may reduce your risk of developing some types of cancer. Overweight women are more likely to develop cancer of the uterus, gallbladder, ovaries, breast and cervix. Overweight men are at greater risk of developing prostate, colon, and rectal cancer.
Prevention of arthrosis. Osteoarthritis is a disease of the joints that can occur, among other things, due to increased stress on the joints caused by excess body weight. By maintaining a normal body weight, the development of this disease can be completely prevented.

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

real-muscle.narod.ru

Weight correction

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

It is known that growth fluctuations are observed during the day. The greatest body length is recorded in the morning. In the evening, growth may be less by 1-2 cm.

The main factors affecting growth are good nutrition (nutrition is needed for growth), sleep observance (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

In adolescence (from 11 to 16 years) there is a growth spurt. Those. one person may begin to grow at 11 years old, and by 13 years old grow to his final height, and another at 13-14 years old is just starting to grow. Some grow slowly, over several years, others grow in one summer. Girls start growing earlier than boys.
This growth spurt is due to puberty and directly depends on it.
Often in the process of growth, the body does not have time to build muscle mass and gain weight. Or vice versa, first weight is gained, and then height increases, the body is stretched. This is a normal condition and does not require immediate weight loss or weight gain.
Losing weight and starving during adolescence is very dangerous, because a growing body, especially the brain, needs resources to grow and develop. And an underdeveloped brain is then more difficult to cure than an underdeveloped body.

For fat and thin

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

Here you will need proper nutrition and physical effort to turn fat into muscle. The weight will not change, and the plumpness will disappear. The same applies to those who have a weight below the norm, but the body looks normal, well, except that the muscles are not visible.

Also, if the weight is below normal and looks thin, this is also a lack of muscle mass. This often happens during a period of active growth, when the skeleton grows faster than the muscles. This is normal and will go away on its own if you eat well.
I would especially like to mention teenagers, 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 malnutrition. 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.

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

Proper nutrition

Proper nutrition is the basis for increasing growth. What food increases growth, what food stimulates growth?

Breakfast

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

Porridge (buckwheat; oatmeal and "hercules"; barley; corn; millet; rice.) Better with milk. P.S. From porridge do not get fat.
Omelette or boiled eggs are also acceptable for breakfast, but not every day.
Bread (whole grain).
Tea, cocoa, milk.

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

Dinner

In the daily diet should be as much as possible vegetable and protein foods.

Vegetables and fruits (carrots; peas; beans; beans; nuts; dill; tarragon; savory; basil; marjoram; lettuce; spinach; parsley; celery; onions; rhubarb; corn; bananas; oranges; strawberries; cranberries; blueberries).
On the day, you need to eat at least a kilogram of vegetables and fruits.
Soups and broths (Soups and broths by themselves do not stimulate your growth, but they activate the metabolism in the body, which is important.
Meat (Pork, beef, veal, etc., preferably 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)
Poultry (Chicken, turkey. Do not 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 products to retain more active and useful substances for increasing growth, they need to be fried less, but rather boiled or steamed! If there is an allergy, etc. on some products, you can choose alternative.

Now about that what "slows down" the increase in growth and what to avoid.

1) Alcohol and smoking. Eliminate completely! 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 task now.
2) Sugary carbonated drinks (in addition to the fact that they do not contain anything useful, thirst quenchers are added to them).
3) Fast food, chips, crackers, etc. and so on. They impair 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 cups (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 well shaken with a mixer or blender.
400-500 ml. of this cocktail, drink 3 times a day. The results are excellent.

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

Vitamin and mineral complexes to increase growth

Vitamin-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 trace elements, and as a result, vitamins! To put it simply, the foods you eat do not contain any growth-promoting substances.

"Calcemin Advance"
"Calcium sandoz forte"
"Berlamin Modular, Berlin-Chemie"
"Natekal D3"
"ELKAR rr d / ext. acceptance 20%"
"Jodomarin 200, Berlin-Chemie"

These complexes are proven and very helpful in stimulating growth. I don’t advise you to use them at the same time (have pity on your liver), so there are two ways, either try all these drugs in turn, or go to the doctor and pick up a complex with him. Again, people are different and what works for one person may not work for another.

Preparations containing growth hormone

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

The use of hormonal drugs in combination with other measures can change the situation. However, parents do not always want their child to take hormones. In addition, with closed growth zones, when there is no source for bone tissue growth, the use of somatotropin is not only pointless, but can be harmful to the body.

The medical preparations that have now appeared, containing recombinant growth hormone, allow you to add 1-2 cm in height per year.

However, they are effective in case of congenital pathology of the pituitary gland and have a number of side effects. Their use can cause acromegaly (enlargement of the hands, ears, nose, etc.), and taking after puberty (after 18-20 years) does not affect growth. Active growth stops after puberty.

How to sleep

Proper, sound and healthy sleep is one of the key conditions for increasing growth, because a person grows in a dream. 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 conditioning and thick fabric curtains are the first things you need to have for a sound sleep.

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

3) hard bed will provide comfort to your spine. Too soft bed, on the contrary, will not allow you to get enough 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 circulatory disturbance of the spinal cord, and 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 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 bed linen 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 "into a ball" during sleep. Keep your knees close to your chest and your elbows to your knees. This makes it difficult for air to enter the lungs. You need to sleep as straight as possible. Stretched.

7) All the same scientists claim that an adult Six to eight hours of sleep is enough for a human being. However, some people need five hours of sleep per 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 11-15 years old, it is enough to sleep 9-11 hours;
At 16-25 years old, 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, highly 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 hour for going to bed. Time to wash, calm down, forget about all the problems and tune in to rest. To move into a calm state and calm down, complete the following task.

Relaxation and breathing

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

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

The sound of blood pulsation also helps to relax and fall asleep. Start counting your pulse. This method is much more effective than counting in the mind.

10) In conclusion, I would advise you not to spend the night. Shaolin monks, for example, who are distinguished by their health and strength, follow a strict schedule: 21.00-go to bed, 7.00-wake up. Not a minute later. They found that during this period the body is completely restored.

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

Berg's technique

It has always been believed, and scientists did not tire of repeating this, that a person’s height can only be increased up to 20 years. Recently, this fact has been called into question. This was largely due to Dr. Alexander Berg. He proved that it is possible to grow even after 25 and 30 years. each person has reserves for increasing growth by 6-8 cm. His method for increasing growth is aimed at awakening these reserves. Berg's technique is simple and unique. It has been experienced by many people who want to grow up.

Method A.Tranquillitati

Tranquillitati Alexandra Nikolaevna is an honored doctor of the RSFSR, a recognized authority in the field of physical therapy. The A. Tranquillitati technique, originally created for people who suffer from pain in the back, neck, head, not only improves health, but also a noticeable increase in growth.

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

Description: To begin with, I’ll say that complex simulators, such as Berg’s, are really not needed here. You will need a gymnastic wall (a few sticks attached at a distance of 8 - 10 cm) and a gymnastic board (with small supports to fix on the gymnastic wall). The file with the methodology 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 a doctor, under whose supervision, your classes will be most successful. This item is not "for show". A. Tranquillitati exercises can harm some people.

3) You need to train 1.5-2 hours before or after eating. 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 the exercises. In the first 1.5-2 months, the doctor recommends setting the duration of classes 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 technique

Mirzakarim Sanakulovich Norbekov is a well-known psychologist, academician, author of the educational and health system. The Norbekov technique is a set of exercises to increase height 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 classes note an increase in height from two to ten or more centimeters. Of course, a person does not grow from exercise. 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 get ahead of things. In the first three or four days, do not draw final conclusions about yourself, your capabilities and this technique.
Do not talk or be distracted during the exercise.
Don't overstress. A sign of improper operation is a feeling of heaviness in the head.
During the exercise, do not doze, drowsiness is unacceptable.
You can't do it when you're tired and hungry.
Any excuses for your laziness and passivity are unacceptable.

Exercises by V. A. Lonsky

Is it possible and how to get taller? Short growth 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 Viktor Alekseevich Lonsky's exercises.

Description:
1) Warm-up run, 10 min.
2) Leg swings (10 times with each leg), tilts (front-back 10 times and left-right 8 times), twine (2 minutes), circular movements of arms, elbows and hands (10 times). 25 minutes are allotted for the exercises.
3) Exercise on the bar, hang for 2 minutes (4 sets of 30 seconds, 2 of them with heavy weights (up to 10 kg). Additional weight is tied to the legs.)
4) Hang on the bar upside down for 1-2 minutes. Legs and feet are firmly secured with special straps. (4 sets of 20 seconds each, 1 of them with a weighted weight (from 5 kg), press the additional load to the chest)
5) High jumps. 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.) 10-15 minutes are allotted for the exercise.
6) Climbing up the hill (40 meters) or up and down the stairs. (5 times) When descending, relaxing.
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. Belts pull in opposite directions.

8) 4 times a week a lesson in the pool. (40 min.) swimming, stretch your arms and legs as much as possible, performing different sips.
9) 3 times a week playing basketball or volleyball (30 minutes each). Play trying to win all the riding balls.
10) Per day, growth exercises take 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 human growth stimulant

Swimming - improves breathing (good for the cardiovascular system), expands the chest and shoulders, 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 growth.

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