1. Pull back: Sit on the mat (bed), stretch your legs forward, stand with your feet side by side, tuck in your abdomen and hold out your chest. Even if your torso bends forward, you should raise your head and stretch your neck, and at the same time, your arms should stretch forward, so as to touch your feet better. Do it 8~ 12 times in each group, and 3~4 groups are appropriate. When doing it, pay attention to slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.

2, hanging: on the horizontal bar or self-denial family hanging bar, practice once every morning and night before going to bed. Solution: Hold the pole with both hands, keep your feet off the air, grasp the whole body, and the waist, hips and legs are quiet and trembling; Hang for 2-3 minutes, then rest for 2 minutes. After 10- 15 times, do weight lifting for 5 times-tie 5 kg weight to ankle. Take a break for 2 minutes every time you do it. This method is considered very effective by many people with perseverance and plenty of time.

3. Stretching before going to bed: At present, it is the most recognized method of body height increase. Before going to bed every night, do leg stretching exercises, fully relax your legs, do stretching exercises in bed, or rest immediately after hanging exercises, and try not to put any pressure on your legs and torso! Long-term persistence will have a very good increase effect.

4. Static tension: gradually increase the tension. Once you feel the tension, stop at the position of 10- 15 seconds, which will not exceed 30 seconds at most. If the muscles stretch slowly in the form of grasping, they will not show active contraction.