What is waist-to-hip ratio?
Waist-to-hip ratio
is the ratio of waist to hip-waist cm/hip cm
（ For example, my waist circumference is 59 cm and hip circumference is 89 cm, so my waist-to-hip ratio is 59/89=0.66)
A survey by BBC shows that waist A hip ratio of 0.7 is called a golden waist-to-hip ratio ( refer to the table below ). If the ratio exceeds the ratio, it means that there is excess fat accumulation in the abdomen. Someone will definitely say that I have an apple-shaped figure with fleshy waist, but my legs are thin. Or a pear-shaped body with a thin waist and big butt, so how does that count?
So we have to combine the waist to height ratio-waist circumference cm/height cm (for example, my waist circumference is 59 cm, and my height is 162 cm. Then my waist ratio is 59/162=0.36)
Finally, we need to combine the BMI value-weight kg/height m/height m (my BMI The value is 49 kg/1.62/1.62=18.6
Combine the three numbers to know whether you should lose fat or gain muscle.
And these numbers are more important to keep you informed of your health status at any time, which is a very effective health indicator. Once the waist-to-hip ratio is too large, it means that the health risk increases. Diabetes, high blood pressure It will be easy to come to the door; for men, they are more likely to suffer from heart disease.
There are not many goddesses with golden waist-to-hip ratio. The sexy goddess of the 50s, Marilyn Monroe; Italian national treasure Actress, Monica Bellucci; Italian veteran movie stars Sophia Rowland, Elizabeth Taylor and others have such waist-to-hip ratio.
Marilyn Monroe Height 166CM/Measurements 89- 56-89cm/Waist-to-hip ratio 62.92%
Lily Aldrie (Height 184cm/ Measurements 84-58-84cm/Waist-to-hip ratio 69.69%)
So the question is, how to practice waist-to-hip ratio?
First of all, practicing abs will not make your waist thinner, but will make you look more like a brick (although there is no extra fat , But the waist and abdomen are flat. For example, as shown in the picture below, of course everyone’s aesthetics are different. It’s not that it’s not good (my thirst for survival)
我I feel that for women, waistline training is even more important than waistline, and increasing the waistline can visually elongate the ratio. After the waistline is gone, the legs are like open hanging, as long as the waistline is high enough, there are not enough legs. Long!
The figure is not static, more important than thin is to change the proportion! If you want to move the waistline, the easiest and direct way is to eliminate the fat on the side waist. Let me summarize a few of my daily training Several sets of actions specifically on the waistline:
✅Each exercise is 12 times, and stretch for 30 seconds after doing the four exercises three times. Train 2-3 times a week
- 1️⃣Action 1: Lateral twist
- ⚠️Key points: The elbow is located directly under the shoulder, the core is tightened throughout the process, and the waist is not collapsed. Use the power of the core to drive the body to twist left and right, exhale, twist and inhale to restore
- 2️⃣Action 2: Side-lift knee
- The hand is on the shoulder Below, when you exhale, touch your knees to the elbows and turn your head at the same time. Don't be fast throughout the whole process. Don't collapse your waist.
- 3️⃣Action 3: Side support elbows and knees
- ⚠️Key points: Arms are supported directly under the shoulders, the core is tightened and the hips are clamped to prop up the upper body, and the knees and elbows are as close as possible to
- ⭐️Abdominal stretching
- Key points: Don’t stretch your arms , Bend slightly, and consciously stretch the waist and abdomen every time you exhale
- ⭐️Side stretch
- Key points: Push up the hips to stretch the waist, and extend the hands below the head as much as possible. Every time you exhale, you have to consciously stretch your waist.
Finally insert another knowledge point: how to measure waist?
Separate your feet and shoulder width apart, in the middle of the connection between the anterior superior iliac spine (that is, the edge of our protruding pelvis) and the lower edge of the twelfth rib (in human terms, the waist is the thinnest The position, about two fingers on the belly button) Then tighten the abdomen so that the measuring tape is level around the abdomen, close to the skin but not pressure.
Finally, wish every fairy has a golden waist as armor.
"Flashing Moment" theme call for essays Phase II
