Do you meet the requirements of the golden ratio figure standard for women? Seven-day diet and weight loss plan!
Upper and lower body ratio: the navel is the boundary, and the upper and lower body ratio should be 5: 8, which conforms to the golden section law.
Chest circumference: measured along the chest from the fullness above the armpit, it should be half the height.
Waist circumference: In general, measure the thinnest part of the waist. Waist is 20 cm smaller than bust.
Hip circumference: the pubic bone is parallel to the largest part of the hip in front of the body. The hip circumference is 4 cm larger than the chest circumference.
Leg circumference: at the top of the thigh, below the hip fold line. The thigh circumference is smaller than the waist circumference 10 cm.
Leg circumference: when the calf is full. The calf circumference is 20 cm smaller than the thigh circumference.
Foot neck circumference: at the thinnest part of the foot neck. The ankle circumference is smaller, and the leg circumference is smaller 10 cm.
Upper arm circumference: between shoulder joint and elbow joint. The upper arm circumference is equal to half the thigh circumference.
Neck circumference: the thinnest part in the middle of the neck. Neck circumference equals calf circumference.
Shoulder width: the distance between two acromions. The shoulder width is equal to half the bust minus 4 cm.
Do you meet the requirements of the golden ratio figure standard for women? Seven-day diet and weight loss plan!
Of course, the beauty of body shape comes from the symmetry of the whole body proportion.
The ideal figure depends on the proportion of chest, waist and buttocks and their respective heights. If you draw a straight line in the center of your body, you can make two triangles with your chest and hips as vertices.
If the triangle on both sides of the center line has equal proportions of front, back, top and bottom, and the intersection point is just at the waist, it can be called an ideal figure.
Do you meet the requirements of the golden ratio figure standard for women? Seven-day diet and weight loss plan!
The nipple should be located two heads above the head, that is, in the middle between the shoulder and the elbow.
When the arm is slightly bent, the waist should be near the elbow. The ideal position of the buttocks is half the height of the height.
Have you reached the above standard about the golden ratio figure? Support when you arrive!
Seven-day diet plan for losing weight
Fitness goal: lose weight and fat.
Fitness level: elementary (fitness time is less than 6 months)
Adapt to the crowd: unisex
Fitness frequency: 7 times a week.
Fitness tools: others
Fitness mode: at home
Do you meet the requirements of the golden ratio figure standard for women? Seven-day diet and weight loss plan!
No matter what you do, you can do better if you have a plan. So is losing weight. You must make a clear plan for yourself, and the success rate of losing weight will be higher. It happened that NTC Fitness shared everyone's national weight loss plan and just listed your diet seven days a week. What else do you want? Come on!
First, Monday
Breakfast: yogurt, fruit and oatmeal.
Lunch: a small bowl of rice, cold broccoli and a boiled egg.
Dinner: vegetables, fruits, protein food, a little lean meat.
Weight loss exercise recommendation: jog or brisk walk twice, at least 30 minutes each time, and cooperate with some aerobic relaxation exercises.
Second, Tuesday
Breakfast: salad, whole wheat toast, wheat germ milk, kiwi fruit.
Lunch: vegetarian jiaozi, assorted egg drop soup.
Dinner: tomato macaroni, cabbage slimming soup.
Weight loss exercise recommendation: 30 minutes of yoga practice, 10 minutes of ligament stretching, 30 minutes of aerobic jogging.
Third, Wednesday
Breakfast: a small bowl of coffee, apples and oats.
Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
Weight loss recommendation: 40-50 minutes of aerobic exercise (spinning bike, barbell, aerobic, etc. ), 10 minute ligament stretching.
Fourth, Thursday
Breakfast: oolong tea, monkey peach.
Lunch: crucian carp radish bean curd soup, boiled eggs 1, vegetable salad.
Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato sauce and a raw cucumber.
Referral exercise: change the practice content, such as swimming and skipping rope. And strengthen flexible practice.
Five o'clock, Friday
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.
Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
Weight loss exercise recommendation: jog for 30 minutes, practice resistance equipment for 30 minutes, 10 minutes to relax muscles.
Six o'clock, Saturday
Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.
Lunch: a boiled egg, roasted sea fish, stir-fried mushrooms and a small bowl of rice.
Dinner: turkey breast or a chicken breast, lettuce or tomato salad, coffee or tea.
Weight loss exercise recommendation: 45-50 minutes for yoga class and 30 minutes for jogging.
Seven o'clock, Sunday
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.
Weight loss exercise recommendation: 30 bicycles, 40 minutes of jogging, 10 minutes to relax muscles.