Quantos centimetros deve ter de braco, antebraco, torax, pernas, panturrilha etc. para ter um corpo com visual harmonioso, sem ser desproporcional?Saber tais medidas do corpo perfeito, mais do que se encaixar em qualquer padrao de beleza, e importante para evitar problemas esteticos e de saude. Um dos pontos muito comuns de se ver em academias de ginastica, por exemplo, sao homens com o corpo estilo piramide invertida. Possuem um torax largo e musculoso junto com pernas finas. O resultado visualmente e ruim.A saude tambem pode ser afetada em casos extremos de desproporcao. O caso mais comum e o de superdesenvolvimento dos musculos do peitoral contra um pouco desenvolvimento dos musculos das costas. Quando isso acontece, sua postura pode ser prejudicada (costas arqueadas para frente), gerando problemas graves de coluna no futuro.Existe uma formula utilizada para determinar as medidas perfeitas para o seu tipo de corpo. Essas proporcoes sao validas para quem quer ter um visual sarado, nao vale para quem quer fazer hipertrofia para ficar muito grande, tipo fisiculturista. Os valores de referencia sao para corpos masculinos.Tudo o que voce tem a fazer e dividir o seu peso ideal, em quilos, pela sua altura, em centimetros. Por exemplo, se voce tem 1,80m e quer ter 80 quilos de peso, deve dividir 80/180, o que dara um coeficiente de 0,44. Depois, e so usar a tabela abaixo para localizar na linha do seu coeficiente quais seriam as medidas do corpo perfeito para voce.Lembre-se de que as medidas ideais estao em centimetros e referem-se ao perimetro de cada parte do corpo do homem.CoeficientePescocoBicepsAntebracoPeitoCinturaQuadrisCoxasPanturrilha0,33935,633,327,792,569,383,350,033,30,34035,633,327,792,669,483,450,133,30,34135,733,427,892,769,683,650,233,40,34235,733,427,892,969,783,750,233,40,34335,833,527,893,069,883,850,333,50,34435,833,527,993,269,983,950,433,50,34535,933,627,993,370,084,150,433,60,34635,933,628,093,570,184,250,533,60,34736,033,728,093,670,284,350,633,70,34836,033,728,093,870,384,550,733,70,34936,133,828,193,970,484,650,733,80,35036,133,828,194,170,584,750,833,80,35136,233,928,294,270,684,850,933,90,35236,233,928,294,470,785,050,933,90,35336,234,028,294,570,885,151,034,00,35436,334,028,394,771,085,251,134,00,35536,334,128,394,871,185,351,134,10,35636,434,128,494,971,285,551,234,10,35736,434,228,495,171,385,651,334,20,35836,534,228,495,271,485,751,334,20,35936,534,328,595,471,585,951,434,30,36036,634,328,595,571,686,051,534,30,36136,634,328,595,771,786,151,534,30,36236,734,428,695,871,886,251,634,40,36336,734,428,696,071,986,451,734,40,36436,834,528,796,372,186,651,834,50,36536,934,628,896,472,286,751,934,60,36636,934,628,896,572,386,852,034,60,36737,034,728,896,772,487,052,134,70,36837,034,728,996,872,587,152,134,70,36937,134,828,996,972,687,252,234,80,37037,134,829,097,172,787,352,334,80,37137,234,929,097,272,887,452,434,90,37237,234,929,197,472,987,652,434,90,37337,335,029,197,573,087,752,535,00,37437,335,029,297,673,187,852,635,00,37537,435,129,297,873,287,952,735,10,37637,435,129,397,973,388,052,835,10,37737,535,229,398,073,488,152,835,20,37837,535,229,498,273,588,352,935,20,37937,635,329,498,373,688,453,035,30,38037,635,329,598,573,788,553,135,30,38137,635,429,598,673,888,653,135,40,38237,735,429,698,773,988,753,235,40,38337,735,529,698,974,088,853,335,50,38437,835,529,799,074,189,053,435,50,38537,835,629,799,174,289,153,535,60,38637,935,629,899,374,389,253,535,60,38737,935,729,899,474,489,353,635,70,38838,035,729,999,574,589,453,735,70,38938,035,829,999,774,689,553,835,80,39038,135,830,099,874,789,753,835,80,39138,235,930,0100,074,789,853,935,90,39238,235,930,0100,174,889,954,035,90,39338,336,030,1100,274,890,054,136,00,39438,336,030,1100,374,990,254,136,00,39538,436,030,2100,575,090,354,236,00,39638,436,130,2100,675,090,454,336,10,39738,536,130,2100,775,190,554,436,10,39838,536,230,3100,975,190,654,536,20,39938,636,230,3101,075,290,854,536,20,40038,736,330,3101,175,290,954,636,30,40138,736,330,4101,375,391,054,736,30,40238,836,430,4101,475,491,154,836,40,40338,836,430,5101,575,491,354,836,40,40438,936,530,5101,775,591,454,936,50,40538,936,530,5101,875,591,555,036,50,40639,036,630,6101,975,691,655,136,60,40739,036,630,6102,175,691,755,136,60,40839,136,730,6102,275,791,955,236,70,40939,236,730,7102,375,792,055,336,70,41039,236,830,7102,575,892,155,436,80,41139,336,830,8102,675,992,255,436,80,41239,336,830,8102,775,992,455,536,80,41339,436,930,8102,976,092,555,636,90,41439,436,930,9103,076,092,655,736,90,41539,537,030,9103,176,192,755,737,00,41639,537,031,0103,276,192,855,837,00,41739,637,131,0103,476,293,055,937,10,41839,637,131,0103,576,393,155,937,10,41939,737,231,1103,676,593,256,037,20,42039,737,231,1103,876,693,356,137,20,42139,837,331,1103,976,893,456,137,30,42239,837,331,2104,076,993,656,237,30,42339,937,431,2104,177,193,756,337,40,42439,937,431,2104,377,293,856,337,40,42540,037,431,3104,477,493,956,437,40,42640,037,531,3104,577,594,056,537,50,42740,137,531,4104,677,794,156,537,50,42840,137,631,4104,877,894,356,637,60,42940,237,631,4104,977,994,456,637,60,43040,237,731,5105,078,194,556,737,70,43140,337,731,5105,278,294,656,837,70,43240,337,831,5105,378,494,756,837,80,43340,337,831,6105,478,594,956,937,80,43440,437,931,6105,578,795,057,037,90,43540,437,931,6105,778,895,157,037,90,43640,537,931,7105,879,095,257,137,90,43740,538,031,7105,979,195,357,238,00,43840,638,031,8106,079,295,457,238,00,43940,638,131,8106,279,495,657,338,10,44040,738,131,8106,379,595,757,338,10,44140,738,231,9106,479,795,857,438,20,44240,838,231,9106,679,895,957,538,20,44340,838,331,9106,780,096,057,538,30,44440,938,332,0106,880,196,157,638,30,44540,938,432,0106,980,396,357,738,40,44641,038,432,0107,180,396,457,738,40,44741,038,532,1107,280,496,557,838,50,44841,138,532,1107,380,596,657,938,50,44941,138,632,2107,480,696,757,938,60,45041,238,632,2107,580,796,858,038,60,45141,238,732,3107,680,896,958,138,70,45241,338,732,3107,880,997,058,138,70,45341,338,832,3107,980,997,158,238,80,45441,438,832,4108,081,097,358,338,80,45541,438,932,4108,181,197,458,338,90,45641,538,932,5108,281,297,558,438,90,45741,539,032,5108,481,397,658,539,00,45841,639,032,6108,581,497,758,539,00,45941,639,132,6108,681,497,858,639,10,46041,739,132,6108,781,597,958,739,10,46141,739,232,7108,881,698,058,739,20,46241,839,232,7108,981,798,158,839,20,46341,839,332,8109,181,898,258,939,30,46441,839,332,8109,281,998,458,939,30,46541,939,432,9109,382,098,559,039,40,46641,939,432,9109,482,098,659,139,40,46742,039,532,9109,582,198,759,139,50,46842,039,533,0109,782,298,859,239,50,46942,139,633,0109,882,398,959,339,60,47042,139,633,1109,982,499,059,439,60,47142,239,733,1110,082,599,159,439,70,47242,239,733,1110,182,599,259,539,70,47342,339,833,2110,382,699,359,639,80,47442,339,833,2110,482,799,559,639,80,47542,439,933,3110,582,899,659,739,90,47642,439,933,3110,682,999,759,839,90,47742,540,033,3110,883,099,859,840,00,47842,540,033,4110,983,199,959,940,00,47942,640,133,4111,083,2100,060,040,10,48042,640,133,4111,183,3100,160,040,10,48142,740,133,5111,383,4100,360,140,10,48242,740,233,5111,483,5100,460,240,20,48342,840,233,6111,583,6100,560,340,20,48442,840,333,6111,783,7100,660,340,30,48542,840,333,6111,883,8100,760,440,30,48642,940,433,7111,983,9100,860,540,40,48742,940,433,7112,184,0100,960,540,40,48843,040,433,7112,284,1101,060,640,40,48943,040,533,8112,384,2101,260,740,50,49043,140,533,8112,584,2101,360,740,50,49143,140,633,8112,684,3101,460,840,60,49243,240,633,9112,784,4101,560,940,60,49343,240,733,9112,984,5101,661,040,70,49443,340,733,9113,084,6101,761,040,70,49543,340,834,0113,184,7101,861,140,80,49643,340,834,0113,284,8102,061,240,80,49743,440,834,0113,484,9102,161,240,80,49843,440,934,1113,585,0102,261,340,90,49943,540,934,1113,685,1102,361,440,90,50043,541,034,1113,885,2102,461,441,00,50143,641,034,2113,985,3102,561,541,00,50243,641,134,2114,085,4102,661,641,10,50343,741,134,3114,285,5102,861,741,10,50443,741,134,3114,385,6102,961,741,10,50543,841,234,3114,485,7103,061,841,20,50643,841,234,4114,585,8103,161,841,20,50743,941,334,4114,785,9103,261,941,30,50843,941,334,4114,886,0103,362,041,30,50944,041,434,5114,986,1103,462,041,40,51044,041,434,5115,086,2103,562,141,40,51144,141,434,5115,186,2103,662,141,40,51244,141,534,6115,286,3103,762,241,50,51344,241,534,6115,486,4103,862,341,50,51444,241,634,6115,586,5103,962,341,60,51544,341,634,7115,686,6104,062,441,60,51644,341,734,7115,786,7104,162,441,70,51744,441,734,7115,886,8104,262,541,70,51844,441,734,8116,086,9104,362,641,70,51944,541,834,8116,187,0104,462,641,80,52044,541,834,8116,287,1104,562,741,80,52144,641,934,9116,387,2104,662,741,90,52244,641,934,9116,487,3104,762,841,90,52344,642,034,9116,687,4104,862,842,00,52444,742,035,0116,787,5104,962,942,00,52544,742,035,0116,887,6105,063,042,00,52644,842,135,0116,987,6105,163,042,10,52744,842,135,1117,087,7105,263,142,10,52844,942,235,1117,187,8105,363,142,20,52944,942,235,1117,387,9105,463,242,20,53045,042,235,2117,488,0105,563,342,20,53145,042,335,2117,588,1105,663,342,30,53245,142,335,2117,688,2105,763,442,30,53345,142,435,3117,788,3105,863,442,40,53445,242,435,3117,988,4105,963,542,40,53545,242,535,3118,088,5106,063,642,50,53645,342,535,4118,188,6106,163,642,50,53745,342,535,4118,288,6106,263,742,50,53845,342,635,4118,388,7106,363,742,60,53945,442,635,5118,488,8106,463,842,60,54045,442,735,5118,588,9106,563,942,70,54145,442,735,5118,689,0106,663,942,70,54245,542,735,6118,789,1106,764,042,70,54345,542,835,6118,889,1106,864,142,80,54445,642,835,6119,089,2106,964,142,80,54545,642,935,7119,189,3107,164,242,90,54645,642,935,7119,289,4107,264,242,90,54745,743,035,8119,389,5107,364,343,00,54845,743,035,8119,489,5107,464,443,00,54945,743,035,8119,589,6107,564,443,00,55045,843,135,9119,689,7107,664,543,10,55145,843,135,9119,789,8107,764,643,10,55245,843,235,9119,889,9107,864,643,20,55345,943,236,0119,990,0107,964,743,20,55445,943,236,0120,190,0108,064,743,20,55545,943,336,0120,290,1108,164,843,30,55646,043,336,1120,390,2108,264,943,30,55746,043,436,1120,490,3108,364,943,40,55846,043,436,1120,590,4108,465,043,40,55946,143,436,2120,690,5108,565,043,40,56046,143,536,2120,790,5108,665,143,50,56146,143,536,2120,890,6108,765,243,50,56246,243,636,3120,990,7108,865,243,60,56346,243,636,3121,090,8108,965,343,60,56446,343,736,3121,290,9109,065,443,70,56546,343,736,4121,390,9109,165,443,70,56646,343,736,4121,491,0109,265,543,70,56746,443,836,4121,591,1109,365,543,80,56846,443,836,5121,691,2109,465,643,80,56946,443,936,5121,791,3109,565,743,90,57046,543,936,5121,891,4109,665,743,90,57146,543,936,6121,991,4109,765,843,90,57246,544,036,6122,091,5109,865,844,00,57346,644,036,6122,191,6109,965,944,00,57446,644,136,7122,291,7110,066,044,10,57546,744,136,7122,491,8110,166,044,10,57646,744,136,7122,591,9110,266,144,10,57746,744,236,8122,691,9110,366,244,20,57846,844,236,8122,792,0110,466,244,20,57946,844,236,8122,892,1110,566,344,20,58046,944,336,9122,992,2110,666,344,30,58146,944,336,9123,092,3110,766,444,30,58246,944,436,9123,192,4110,866,544,40,58347,044,436,9123,292,5110,966,544,40,58447,044,437,0123,392,5111,066,644,40,58547,144,537,0123,492,6111,166,644,50,58647,144,537,0123,592,7111,266,744,50,58747,144,637,1123,692,8111,366,844,60,58847,244,637,1123,892,9111,466,844,60,58947,244,637,1123,993,0111,566,944,60,59047,244,737,2124,093,0111,667,044,70,59147,344,737,2124,193,1111,767,044,70,59247,344,837,2124,293,2111,867,144,80,59347,444,837,3124,393,3111,967,144,80,59447,444,837,3124,493,4112,067,244,80,59547,444,937,3124,593,5112,167,344,90,59647,544,937,3124,693,6112,267,344,90,59747,544,937,4124,793,6112,367,444,90,59847,645,037,4124,893,7112,467,445,00,59947,645,037,4124,993,8112,567,545,00,60047,645,137,5125,093,9112,667,645,10,60147,745,137,5125,294,0112,767,645,10,60247,745,137,5125,394,1112,867,745,10,60347,845,237,6125,494,1112,967,845,20,60447,845,237,6125,594,2113,067,845,2Agora voce ja pode definir suas metas de medidas corporais e tracar um treinamento adequado!Medidas para um Corpo Feminino PerfeitoPara mulheres as medidas sao diferentes, pois o coeficiente normalmente e mais baixo do que o mostrado na tabela acima. As medidas para mulheres sao divididas em corpos sarados, normais e magros.Para uma mulher magra, as medidas para busto ficam entre 80 a 90cm, com cintura de 56 a 66cm e quadril entre os 80 a 90cm. Ja para mulheres mais saradas as medidas mais adequadas sao: busto 85 a 95cm, cintura de 70 a 80 cm e quadril de 95 a 105cm. Ja para estereotipos mais normais, que sao aquelas mulheres que nao sao nem magras, nem gordas e nem saradas, as medidas mais adequadas sao: busto 80 a 90cm, cintura de 60 a 70cm e quadril de 85 a 95cm. Lembrando que todas as medidas dadas acima das mulheres irao variar de acordo com peso e altura e que as medidas foram dadas com base em alturas que variaram de 1,70 a 1,80, e peso que variaram de 54 a 64kg. Saiba o que faz do Tabata, baseado em exercicios curtos, mas super intensos um dos treinos mais eficientes. Arrisque nos exercicios e torre um caminhao de calorias "parado". Quanto tempo de exercicio e suficiente para voce ter resultado? Trinta minutos diarios? Vinte? Quinze? Que tal 4 min? So quatro. Parece pouco? Nao se a intensidade for a maior possivel. Segundo um estudo publicado pelo japones Izumi Tabata em 1996, com