How to take body measurements and how to determine the results of training ?
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How to evaluate the result of training?
Most often, to assess the success of strength training, ordinary floor scales are used, comparing their weight with a certain frequency. If the weight does not change, many are upset, believing that there is no progress. This method is not accurate, since it cannot be said why the weight increased or decreased – muscles, fat, or even water. In addition, remember that various “ideal weight” formulas are simply useless..
Why take measurements?
Measuring body volumes is a much more accurate way to evaluate the effectiveness of your workouts. Using a measuring tape, you measure the girths of the chest, waist, arms and legs to see if there is progress in muscle growth. If you work hard and eat, but do not record changes in the basic measurements of the body for several months, then this indicates that the training program needs to be changed. Even if the total body weight increases.
How often do you need to take measurements?
It is enough to measure body girths once every few weeks. If you take such measurements more than once every two weeks, then you simply will not notice a significant difference in the numbers. After all, muscles do not grow so fast. The basic rule for measuring body girths is that they should be carried out as equally as possible, measured in the same place, and also trying to measure as objectively as possible, without deceiving yourself.
How to take measurements
Take body measurements in the morning, immediately after going to the toilet. Measurements at the end of the day are not entirely correct, as there may be slight swelling of the legs, as well as an increase in body weight due to food eaten during the day. It is not recommended to take measurements immediately after strength training, when the muscles increase in volume due to blood flow. Such measurements are more self-deception than fixing your real result..
Wrist Position and condition: bend your arm at the elbow for easy measurement. The arm is relaxed. Place of measurement: a little further from the brush, in the thinnest spot of the forearm.
Forearm Position and condition: bend your arm at the elbow (the angle between the forearm and biceps is about 90 degrees), clench your hand into a fist and bend your fist towards the forearm to an angle of 90 degrees. All muscles in the arm are tense; it is important to strain only the internal muscles of the forearm (we bent the hand in their direction), but also the external muscles. Place of measurement: the widest part of the forearm, 1-2 cm away from the transition to the shoulder.
Arm Position and condition: bend your arm at the elbow (the angle between the forearm and shoulder is about 70 degrees). All muscles in the arm are tense; we strain both the biceps and triceps, and not just the isolated biceps. Place of measurement: the widest part of the arm, about the middle of the biceps or the place of its peak (if there is one).
Neck. Position and condition: Stand straight, chin up. Neck relaxed. Measurement location: just above the base of the neck and just below the Adam’s apple..
Shoulder girdle Position and condition: Stand straight, shoulders slightly back, arms down. All muscles of the shoulder girdle and back are relaxed. Place of measurement: the measuring tape should pass through the middle of the deltoid muscles, the top of the chest and along the shoulder blades.
Chest Position and condition: Stand still, moderate breathing (without active breaths and exhalations). Torso completely relaxed. Place of measurement: the widest part of the chest, approximately at the level of the nipples.
Waist / Abdomen Position and condition: Stand still, moderate breathing (without active breaths and exhalations). The abdomen is statically tense – we do not specifically relax it, but we also do not contract the abdominal muscles. Place of measurement: approximately the middle of the abdomen, slightly above the navel (waist), slightly below the navel (side).
Taz Position and condition: Stand still. The gluteal muscles are relaxed. Place of measurement: the widest part of the pelvis, about the middle of the gluteal muscles.
Thigh Position and condition: Stand level, hold the main support on the foot that you are measuring. The knee joint is maximally straightened, the thigh muscles are tense. Measurement location: the widest part of the thigh, usually located at the very top, about 5-7 cm below the transition of the thigh into the pelvis.
Shin Position and Condition: Measure shin while sitting. Tighten the calf muscles by standing on the toe and transferring part of the load, as if you were not only resting your pelvis on the chair, but also the foot on the floor. Measurement location: the widest part of the calf, usually 5-7 cm lower from the transition of the calf to the thigh.
Ankle Posture and Condition: Measure the ankle while sitting. The foot is relaxed. Place of measurement: just above the start of the foot, in the thinnest spot of the lower leg.
How to measure fat level?
An important part of measuring body parameters is measuring the percentage of body fat. Measuring this level will show whether your weight gain or decrease is due to muscle or adipose tissue. To measure the level of fat in the body, you can use either mechanical devices (for example, a plastic clip – a caliper), or special electronic devices or scales with a body composition analyzer.