First, all three categories contribute to the increase:
The first category is lower limb sports, including rope skipping, high jump, pole vault, long jump, vertical jump, one-legged jump, double-legged jump, stair climbing, mountain climbing, hiking, walking, skating, roller skating and skiing.
The second category is stretching, including aerobics, fitness (fitness food) exercises, rhythmic exercises, unarmed exercises, stick-holding exercises, pull-ups, carrying water, swinging, looping on single and double poles, chest expanding, kicking and swinging, leg press and other stretching exercises, and swimming in summer.
The third category is full-body sports, including basketball, volleyball, table tennis, tennis, badminton and other ball games and boating.
1. Long jump
Long jump can be standing long jump or run-up long jump. Step hard when you take off. Lift your knees in the air, separate your hips and fully extend your arms. When you fall, support the ground with your forefoot and bend your knees to cushion. You can do it 7~ 10 times a day according to your physical condition, with proper rest in the middle.
2. Sit-ups (both ends up)
First, lie on your back on the carpet or bed. Straighten your legs and arms at the same time and tilt up. Keep your head down, stretch your neck, and keep your hands as close to your feet as possible. Do 8~ 12 times in each group. According to your physical fitness, 3~5 groups are appropriate, and you can have a proper rest between groups.
Pull back
Sit on the mat (bed), stand with your legs stretched forward, your feet together, your abdomen on your chest, your torso bent forward as far as possible, your head bent, your arms stretched out, and it is advisable to reach forward and touch your feet. Do it 8~ 12 times in each group, and 3~4 groups are appropriate. When doing it, pay attention to from slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.
Touch height
Take off or run up in place (three or five steps), keep your knees and hips completely straight, stand upright and chest out, stretch your arms, and touch objects hanging in the air with your hands. The height of the object should be as high as possible. Hold the object in the right hand and the left hand for 5 times, and rest for 2 minutes between groups. You can do 3~5 groups according to your physical condition, and it is best to practice on an open, flat and moderate ground.
Hanging curtains
Practice on the horizontal bar or home-made hanging bar once every morning and once before going to bed at night.
Methods: Hold the pole with both hands, keep your feet off the ground, relax your whole body, and gently shake your waist, hips and legs. Pause for 20-30 seconds, then rest for 30 seconds, do it again for 2-3 times, and then pause for 2 times, that is, tie a 5 kg weight to your ankle, and rest each time 1 minute.
kicking kiko
When kicking shuttlecock, the legs, feet, waist, hips, knees, ankles and other parts get full activity, which can accelerate the whole body blood circulation, promote metabolism, increase vital capacity, improve visceral function, and also exercise the flexibility and flexibility of joints, so that bones and bodies can be well exercised.
7. Skip rope and jump cowhide tendon
Chinese medicine believes that the foot is the root of the human body, and there are six meridians and many acupoints that meet at the foot. Therefore, skipping rope and skipping cattle tendon can play a role in dredging meridians, promoting blood circulation and promoting the growth of children's lower limb bones.
Tips: Outdoor sports can promote children's height more than indoor sports. Sports that are not conducive to height include weightlifting, weight-bearing exercises, excessive exercise, and sports that consume too much (marathon, etc.). ).