The actual calculated index and the standard index of 3 cm are standard. Less than 5 cm means too slim (thin); More than 5 cm indicates that it is too plump (overweight).
Your bust = 162 (cm) × 0.535 = 86.67,
Waist circumference =162 (cm) × 0.365 = 59.5438+03,
Hip circumference =162 (cm) × 0.565 = 91.53
The comparison is 87 77 94. I know you have a fat waist and a normal bust and hip! ! ! !
You can exercise like this.
Traction action: take a standing or sitting position, put your arms on the inside of your body, slowly lift them to the sides to reach the height between your head and shoulders, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times.
Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight.
Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action.
Prone movement: Push down, with feet shoulder-width apart. Press your upper body down, bend your arms to your side so that your upper arm is parallel to the ground, then inhale, straighten your elbow, hold your head high, return to your ready posture, and exhale. Try to repeat it several times at a time.
Supine exercise: Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, straighten your arms by the contraction force of pectoral muscles, and then relax and recover, repeating for 2O-3O times per minute.
Exercise in bed: Lie on the bed, stretch your chest out of the bed, then lift your upper body and do "paddling" with your hands alternately. 10- 15 times per minute.
△ Avoid stimulating breasts with hot water when bathing, and do not soak in hot water for a long time. Otherwise, it will relax the soft tissue of the breast and cause dry skin. When bathing, the water temperature is about 27 degrees.
△ Before bathing, you can wash your breasts with slightly cold water to exercise your breasts and chest skin and enhance their elasticity. After taking a shower, use skin care lotion to rub it from nipple to neck.
△ Women's backs are closely related to the bodybuilding of breasts. When walking, the back is straight, and the breasts will naturally stand up; When sitting, you should also hold your head up and hold your chest high.
△ It is best to sleep on your back to avoid squeezing your breasts sideways. It is advisable to choose a bra, and don't let the breasts feel oppressive.
△ Take a few deep breaths every morning or evening to fully develop the chest.
△ Eating fish, meat and dairy products in moderation can increase a small amount of fat and keep breasts full. Otherwise, although people are slim, their breasts are gradually shrinking.
△ Swimming is of great benefit to the bodybuilding of the breasts, because water exercise and water massage on the breasts will make the pectoral muscles evenly developed and make the breasts fit and elastic. But to participate in any activity, we must avoid external force colliding with the breast.
Simple weight lifting
1. Lie on the ground and bend your knees.
2. Hold dumb poison in both hands and extend it to both sides. Elbow slightly bent, about four inches from the ground.
3. Slowly lift the dumb poison and exhale.
4. Slowly put down the dumb poison and inhale.
5. Repeat the action 3 and 40 times.
Changes in palm pressure
1. Kneel on the ground.
2. Bend forward and put your hands on the ground. The distance between hands is approximately equal to the shoulder width.
3. Keep your back straight and your hips tight.
4. Bend your arms slowly and rest your chest on the ground.
5. When you reach the bottom point, slowly push your body up and return to its original position.
6. Repeat the action 4 and 50 times.