Do you know what the body fat rate and body characteristics of men are like? Friends with fitness experience should know that an important index of fitness is body fat rate, which is an important response to fitness effect. Below I will share with you the body fat rate and body characteristics of men, and interested friends will learn about it.
Male body fat percentage and somatotype characteristics 1 1, male body fat percentage and somatotype characteristics.
4%~6% gluteus maximus has horizontal stripes (the most ideal competitive state for bodybuilders).
Back muscles are exposed by 7%~9%, especially abdominal muscles and external oblique muscles (competitive state of bodybuilders).
From 10% to 12%, the fat in all parts of the body is not slack, and the abdominal muscles are obviously divided.
From 13% to 15%, the fat in all parts of the body is basically not slack, and the abdominal muscles begin to appear, and the size is not obvious.
From 16% to 18%, the fat in all parts of the body is loose and the abdominal muscles are not exposed.
19%~2 1% abdominal muscles are not exposed, and the waist circumference is usually 8 1~85 cm.
22%~24% of the abdominal muscles are not exposed, and the waist circumference is usually 86~90 cm.
25%~27% of the abdominal muscles are not exposed, and the waist circumference is usually 9 1~95 cm.
28%~30% of the abdominal muscles are not exposed, and the waist circumference is usually 96~ 100 cm.
Abdominal muscles above 3 1% are not exposed, and waist circumference is usually above 10 1 cm.
You can measure your stage.
2. Formula for calculating body fat percentage
3, male body fat formula
Parameter a = waist circumference (cm)x 0.74；;
Parameter b = (weight (kg) x 0.082)+44.74;
Body fat weight (kg) = a–b;
Body fat rate (percentage of body fat) = (total body fat weight/body weight) x 100%.
Male body fat percentage and body shape characteristics II. How to reduce high body fat rate?
1, aerobic exercise, such as running, swimming, yoga, cycling, etc. , can burn whole body fat, increase sweating rate appropriately, and help reduce body fat rate.
2, control diet, reduce body fat rate, of course, we can not avoid the attention to the usual diet, to avoid eating fried, high fat content, high sugar food, eat more vegetables and high-fiber coarse grains.
3, develop good habits of work and rest, irregular work and rest time, easy to affect the quality of sleep, thus affecting the normal metabolism of the body, affecting the digestion of food.
Second, how much weight is suitable for practicing vest line?
There is no clear regulation on how much weight is suitable for practicing vest line. Vest line is mainly related to body fat percentage. If a person with a large weight is taller and has fewer abdominal muscles, the body fat rate will be lower. You can also practice vest line. If you want to practice the vest line, you can do it as long as you are willing to persist in your efforts.
3. What is the body fat rate of vest line?
The general body fat rate is less than 20%. In fact, the body fat rate can be used to practice vest line, but if the body fat is high, vest line will be difficult to appear and not obvious enough. If the body fat rate is lower than 20%, the vest line will appear more easily and be more beautiful with professional sports. It is generally recommended that the body fat rate should not be lower than 10%, which is easy to affect health.