Men's bodybuilding standards: "Normal bone development, no thick and protruding joints; uniformly developed muscles, appropriate subcutaneous fat; correct facial features, coordinated with the head; symmetrical shoulders, wide and round for men; vertical spine when viewed from the front, white when viewed from the side The height is normal; the rib cage is raised, slightly V-shaped on the front and back, and the female rib cage is plump and has obvious curves; the waist is thin and strong and cylindrical; the abdomen is flat, and men have abdominal muscle blocks looming; the buttocks are round and moderate; the legs are slender and the thigh lines are Soft, slightly protruding calf and high arch. ”
Human body beauty is the combination and unity of fitness, strength and beauty. It includes a healthy and perfect body with growth and development, well-developed and powerful muscles, a graceful human body shape and a healthy and upward spiritual temperament.
Due to the gender differences between men and women, the standards of bodybuilding for men and women should be different. The main discussion here is the standards for male bodybuilding.
1. Well-developed muscles and a strong body: Muscles are the source of human strength and a symbol of force. Therefore, a strong body shape and a strong body are closely related to well-developed muscles. In the eyes of artists, anthropologists and sportsmen, well-developed muscles and a strong body are important factors in human body beauty.
Developed neck muscles can make a person’s neck straight and strong; well-developed chest muscles (pectoralis major and pectoralis minor) can make a person’s chest solid and straight: well-developed biceps, The triceps brachii and forearm muscles can make the arms clear, strong and strong; the deltoid muscles covering the shoulders can widen the shoulders, and together with the well-developed latissimus dorsi, the trunk will be in a beautiful V shape ;Strong sacrospinalis muscles can fix the spine, keep the upper body straight and avoid hunching; well-developed abdominal muscles can increase abdominal pressure, protect internal organs, help reduce waist circumference, and enhance beauty; well-developed hip muscles and powerful lower limb muscles , can fix the lower limbs, support the whole body, and give people a sense of firmness and strength. In short, well-developed and elastic muscles are the source of strength and a symbol of fitness.
2. Shapely body shape and sharp lines: Body shape mainly reflects the external image of the human body and is undoubtedly one of the important factors that constitute human body fitness. From the perspective of studying the beauty of the human body, it is more appropriate to use the proportion of fat, the degree of muscle development, and the ratio of shoulder width and hip circumference as the conditions for classifying the body shape. In this way, the body type can be divided into fat type, muscular type (or Sports type) and thin type.
(l) Fat type: It is characterized by being generally thick at the top (shoulder width) and bottom (hip circumference), with a torso like a round bucket and a large waistline. The fat on the abdominal wall is very thick and droops on both sides of the waist. The abdomen is soft and the navel is very deep. The breasts have a lot of fat and are saggy, somewhat feminine. They generally have short, thick necks and double chins. The weight is often about 30-50% higher than the mark weight (height -100)
(2) Thin type: Its characteristics are opposite to those of the fat type, with a small waist, a small upper body and a large lower body, narrow shoulders, and a large chest. The limbs are slender, the muscles are not plump, and the lines are notobvious. The neck is slender and there is no double chin. The weight is 25-35% less than the standard weight.
(3) Muscle type (athletic type): It is characterized by broad shoulders, small hips, large latissimus dorsi, and an inverted triangle upper body shape. The waistline is thinner and the abdominal muscles are visible. The limbs are well-proportioned and muscular. The neck is strong and strong, without a double chin. The body weight is about 5% less than or more than the standard body weight. People who regularly engage in various sports activities, especially athletes, are mostly muscular (athletic). They are well-proportioned, muscular, and sharp-lined. Knowing the classification of body types, you can improve your body shape through bodybuilding exercises. Those who are obese can lose weight through exercise, and those who are thin can also gain weight through bodybuilding exercises, striving to make the body strong and well-proportioned, and the muscles developed and soft.
3. Full of energy and perseverance: The external manifestations of being full of energy are toned skin, correct posture, and graceful movements, while the internal manifestations of being full of energy are vigor, bravery, tenacity, and perseverance;
(1) Skin toning. This is an important symbol of human body beauty. The famous Soviet poet Mayakovsky praised strong muscles and bronze skin as the most beautiful clothes in the world. Indeed, skin is a mirror of health. Only people with a red face and good complexion are energetic; on the contrary, people with gray faces and exhausted spirits are often weak and sentimental patients. Ruddy and shiny skin is related to factors such as regular exercise, proper nutrition, a normal life system, and an optimistic mood. We should pay attention to regular exercise and protect our skin.
(2) The posture is correct and the movements are chic. The Chinese nation has a long history of civilization and has always attached great importance to people's every word, deed, and action. Beautiful sitting posture should be to raise your head, straighten your chest, straighten your waist, and draw in your abdomen. Avoid holding your chest and arching your back, because this is the cause of spinal curvature and low back pain, and such a sitting posture will inevitably make people look listless. A beautiful standing posture should be "three straight and one open", that is, straighten the neck, chest, legs, and open the eyes. Look ahead, keep your head, neck, torso and feet on a vertical line, and let your arms droop naturally. Avoid hunching your waist and straightening your abdomen, or shifting your center of gravity to one leg too much. If this happens for a long time, it will cause spinal deformation, drooping of one shoulder and other problems. Beautiful walking posture is not swaying or splaying, but should keep the body straight, chest straight, waist slightly closed, and abdomen slightly closed. The knees and toes should always be facing forward, the arms should swing naturally, and the steps should be steady. And evenly. In short, beautiful posture and cool movements. It not only conforms to the laws of human anatomy and physiology, but also gives people the impression of fitness.
(3) Bravery, firmness, and perseverance: The Chinese nation has always valued people’s spiritual temperament. While praising the image and strength of heroes, they always praise the heroes’ magnificent spirit more prominently. Human beings are an organic and unified whole. Similarly, the beauty of the human body is also harmonious and unified with the physical beauty expressed externally and the beauty of spiritual temperament reflected internally. Only the organic combination of the two can be called true bodybuilding. Therefore, one must have a brave and fearless spirit and a persevering and indomitable will. fortitude fruitA decisive character and good moral cultivation. This kind of beauty comes from the depths of the soul, but it can be expressed externally through every move, word and deed of a person, making it accessible to others. This requires that while performing bodybuilding exercises, attention must be paid to strengthening the training and cultivation of ideological style, will quality, and spiritual temperament. In short, men should have well-developed muscles, a strong body, a well-proportioned body, a burly figure, an upright posture, a dashing demeanor, and the masculine beauty of being brave, resolute, and tough from the depths of their souls. .