lifestyle

Do you still believe that you are in fine form, despite the excesses of food, sedentary lifestyle and little ways in the form of a pair of cigarettes under a glass of good cognac? You still putting off going to the gym under the pretext that bought five years ago, the jeans are still fastened? Then do some simple tests, and if your confidence remains unshaken - bravo!

Somatotype

Let's start with the fact that we define the type of its constitution and then, how broad your bone. Take sartorial meter and measure the wrist working hands.



Wrist circumference less than 16 cm - you astenik, a man with a narrow and light bones.

The circumference of the wrist was 16-19 cm - you normostenik, a person with normal body balance, the average bone and normally developed musculature.

The circumference of your wrist more than 19 cm - you giperstenik, someone with big bones, excessive roundness, and a tendency to accumulate fat mass.

BMI
Calculate BMI by dividing weight in kilograms divided by the squared height in meters. For example, if your height of 1 meter 70 centimeters and weighs 70 kilograms, divide 70 by 1, 7 × 1, 7 (2, 89). Get a BMI of 24. Not lukavte least to itself.



BMI less than 20 - you'd be better or eat, or get some muscle mass.

BMI of 20 to 25 - you're in good shape.

BMI of 25 to 30 - it's time to give yourself a little attention, being overweight, most likely,

present. Is that you - a typical giperstenik, then perhaps your weight corresponds to the norm.

BMI above 30 - no matter how painful to hear, but your result is indicative of obesity.

BMI above 40 - a high degree of obesity, seriously dangerous for your health.

Silushka heroic
Pick up ordinary scales, pull in front of him and with the power squeeze, remembering what appears in this weight.



Less than 35 kg - you typically weak creation. As you crying gym.

From 35 to 60 kg - your hands are definitely strong. Maintain a result.

Over 60 kg - you just did an iron grip!

Subcutaneous fat

This figure also says a lot about your health (and appearance!). Take an ordinary student line, pull the arm fat fold on the belly and measure it.



Less than 3 cm - you're in good shape, the risk of diabetes is low.

More than 3 cm - time for you to do sports!

Fiery motor
Spend two simple heart test to determine how well your main body.



1. To start the morning right after awakening, without getting out of bed, measure the pulse.



Less than 55 characters - to your heart works as a fail-safe mechanism.

From 55 to 65 beats - you can be proud of their physical form.

Approximately 70 beats per minute - it's time to do training the cardiovascular system.

More than 80 beats per minute - pay attention to their health, tied with harmful

habits and at least start walking.

2. Measure the pulse for a minute at rest and record the result marked P1.

Do 30 sit-ups for 40-45 seconds, and immediately measure the pulse again, record the result marked P2. A break a couple of minutes and then measure the pulse, note the marked P3. Calculate the final result of the formula (P1 + P2_P3 - 200): 10 =



From 0 to 5 - you're in excellent shape!

From 5 to 10 - 5 - is the norm, but 10 - is a mediocre result. If your figure tends to 10 - to urgently buy subscription to a fitness club.

From 10 to 15 - your heart needs attention, and a sedentary lifestyle is no one brought to the good.

Lightness of Being
Take a deep breath through your nose, then exhale slowly through your mouth, sucking in his stomach, and barricade, how long you can hold on exhalation.



More than 20 seconds - to charge a one point.

Less than 20 seconds - assess yourself 0 points.

In the fast pace climb up the stairs, counted 3.4 flight.



If you have a very slight shortness of breath - assess yourself 1 point.

If you need time to recover - assess yourself 0 points.

You scored 2 points - your lungs are working normally.

You scored 1 point - keep in mind that breathing can take you to the most crucial moment.

You scored 0 points - immediately stop smoking and become the skis!

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Flexible birch

Stand straight, feet together, bend forward without bending your knees at the same time, as low as possible.



If you can touch the floor with your fingers - assess yourself 1 point.

If you reach the floor unrealistic - 0 points.

Sit on the floor and dilute straight legs as much as possible to the side, now lean forward as much as possible.



If you can put on the floor, torso and head, assess yourself 1 point.

If you can put your elbows on the floor only - 0 points.

In standing, hold your arms up and back.



Elbows are at the level of the neck, or even go for it - 1 point.

Elbows can not withdraw back on the ears - 0 points.

Lie on your back, lift one leg completely straight, while the second should

remain the same on the floor. Slowly pull the leg with his hands raised to his chest.



The elevated foot makes with the body angle is less than 90 degrees - 1 point.

The elevated foot makes with the torso angle greater than 90 degrees - 0 points.

Calculate the amount of points, and what it is, the younger and more flexible your body. And if you managed to collect too few points, it is an occasion to think about.



Vestibular apparatus
Stand in the pose of the "swallow", as in childhood: his hands apart, body slightly forward, his leg raised as high as possible, but bearing little prisognuta.



You can easily hold the position - 1 point.

You pull forward to fall - 0 points.

Draw with chalk on the pavement in a straight line, close your eyes and try to pass on it.



In 5-7 steps, open your eyes and see how you "gone off course.



You practically coincided with his "path" - 1 point.

Gone astray - 0 points.

Now try proprygat on one leg on the same line.



You easily can gallop there and back, as a child - 1 point.

You always puts aside - 0 points.

Stand in the pose herons (hand in hand, bent leg rests a foot on his knee, supporting

feet) and barricade, how long you can hold in this position.



More than 10 seconds - 1 point.

Less than 10 seconds - 0 points.

The more points you type, the less reason to worry for your vestibular apparatus. But if the result is far from brilliant, then perform all these exercises at least

3 times a week, and the situation improve.



In this article will not conclusions: you do them yourself, on the basis of those figures that you have turned out. Only you decide when the time comes for decisive action. Just do not be lazy to check how your body shape really suits your ideas about it.