Do the following exercises. The amount of exercise does not need to be too large, but it is important to persist.
Simple pendulum and pull-ups can be hung by horizontal bars or doorframes. The height of the horizontal bar and the door frame should be hung on the bar with the body and the toes just off the ground. When hanging, hold the bar with both hands, the distance between the hands is slightly larger than the shoulder width, and the feet are close together, so that the body swings back and forth. Note: the amplitude should not be too large and the time should not be too long. The pendulum is best arranged every morning. When pull-ups, hold the bar alternately, inhale when pull-ups, exhale when falling, try to relax and stay 15 seconds. Boys do pull-ups 12 ~ 15 times each time, girls do them 2 ~ 5 times each time and 4 ~ 5 times a day.
You can jump up and touch a preset object (such as a branch or a brick on the wall) with both hands, or you can hang a ball under the football door frame and jump up and head the ball. Jump with your feet 10 times during exercise, and jump with your left foot and right foot 10 times after a short rest, 2 ~ 3 times a day.
In ball practice, we often do jump ball games and competitions, such as: actively grabbing rebounds when playing basketball, jumping up to shoot, jumping up to "block", and practicing spiking, blocking and diving to save the ball when playing volleyball; Do more jumping and heading when playing football.
Try to stretch your arms and legs in the water. When swimming breaststroke and freestyle, your upper arms stretch forward, and when swimming breaststroke, your legs kick backward. Swimming three times a week.
Good habits, good figure
Some life tips will make children grow taller. The rules of life collected here are easy to practice.
Life rule 1: get enough sleep
Children in the period of vigorous growth and development will secrete a lot of growth hormone during sleep. According to the measurement, the growth hormone secreted in the sleeping state is three times more than that in the awake state. Try to let the children go to bed before 10 at night. If you can sleep soundly, you can not only relieve fatigue, but also promote the secretion of growth hormone. It is necessary to get up on time in order to let children sleep soundly and form regular living habits.
Rule 2: Get more sunshine.
Growth is closely related to climate. Ultraviolet rays in sunlight can promote the formation of vitamin D in the body, and vitamin D can promote the absorption of calcium, which plays an important role in the development of bones. Taking children outdoors or sunbathing is good for bone development.
Rule 3: Stick to proper exercise.
Choose some exercises suitable for children's physical condition and physical strength, and stick to it, which is conducive to the development of bones. For example, horizontal bar exercise is beneficial to the development of the spine and upper and lower limbs. In addition, jogging or high jump, long jump and skipping rope are also good for growth. Proper exercise for a while before going to bed, such as skipping rope 10 minutes, will make children secrete more growth hormone during sleep. Long jump: standing or run-up long jump is ok. When taking off, step hard, stretch your knees and hips in the air, and stretch your arms upward to fully show your body; When you fall, your forefoot touches the ground and your knees are cushioned. You can do it 7~ 10 times according to your physical condition, with proper rest in the middle.
Pull back: sit on the mat (bed), stretch your legs forward, stand side by side with your feet, tuck in your abdomen and hold out your chest, bend your torso forward as far as possible, lower your head and stretch your neck, and stretch your arms forward at the same time, preferably touching 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 in situ or take off in run-up (three or five steps), with knees and hips completely straight, waist upright, chest upright, arms outstretched to touch the object hanging in the air, and the height of the object is as high as possible. Do five times for each left hand and right hand, and rest for two minutes between groups. You can do 3~5 groups according to your physical condition. It is best to practice on an open, flat and moderate ground.
Have a balanced diet and sufficient food, including grains, meat, fruits and vegetables. Food should be diversified, thick and fleshy, and complement each other.
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Exercise plus nutrition: growing taller is not a dream.
It is difficult to comment on the effects of enhancers and enhancers popular in the market. But what is certain is that the traditional methods of exercise and nutrition are the most natural and safe. As long as you follow the instructions below, your dream of growing 3 cm tall will come true and your figure will be longer.
Mechanical heightening method
As long as it is human, the back is more or less abnormally bent. If this (abnormal bending) is corrected, all joints will become longer, thus increasing your height. You should not underestimate the time from bending to straightening of joints. There are so many joints in the human body that every little makes a mickle, of course, it is considerable.
Mechanical therapy not only has obvious curative effect on polio and hemiplegia, but also can treat severe cat back and O-foot, so that the spine can be restored to normal, the posture can be improved and the height can be increased. In addition, it can also treat female physical discomfort and frigidity. Therefore, more and more women are engaged in this kind of beauty gymnastics. As long as you do it three times a day, you can grow at least 3 cm tall and become graceful after three months, which can be said to be a beauty gymnastics that kills two birds with one stone.
(1) Put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, keep your knees bent, and let your fingers touch the ground, and so on 15 ~ 20 times. This action can make the lines of thighs and knees graceful and soft, and make the left and right legs symmetrical.
(2) Open your feet for 30-60 cm, stand up straight, put one leg back for half a step, and then twist your upper body so that your fingertips can touch the toes on the other side. And do 10 ~ 15 times continuously. This action can make the lines of the two wrists graceful and soft, narrow the waist circumference and correct the curvature of the spine.
(3) Open your feet for 60 ~ 70cm, put one leg back for half a step, then raise your arms to shoulder height, and then throw them back horizontally. Twist 7 times in the direction of long legs and 4 times in the direction of short legs. This action can tighten the waist and make the figure beautiful.
(4) Face the wall, keep a distance of 30cm, stand with one leg back half a step, open the heel, let the toes face the inside, then press your hands on the wall, hold your chest out, bend your legs, protrude your hips backwards, and put your knees together. Do it 20 to 50 times in a row. This action can displace the femoral joint, radically solve the problem of uneven legs, and make the leg lines beautiful.
(5) Make a waist pillow that is cm long and twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then lean back with your shoulders and hold your chest out for 20 times in a row. This action can cure fatigue and shoulder pain, and it can also shrink the abdomen.
(6) Pick up a rope and stand, put one leg back half a step, and then jump rhythmically 60 ~ 70 times in this position. Skipping rope is a good whole-body exercise, which is not only of great help to health and beauty, but also can contract the muscles of the whole body and increase the height.
(7) Sit on the calf, put the knee of one leg back 3 ~ 5 cm, pull the shoulder back, and lift the arm straight up. In this position, lean forward and get as close to the floor as possible. Do it 20 ~ 40 times in a row. This action is the most effective exercise to correct the cat's back, which can not only straighten the back, but also beautify the lines of the wrist.
(8) Sit down, tie the upper part of your knees with cloth, hold the calf with both hands so that the knee of one leg is flush with the knee of the other leg, and then pull the body with both hands to bend, so that the chin touches the knee for 20 ~ 30 times in a row. This action can tighten the hip muscles.
(9) After finishing the above eight movements, don't take the cloth off your knees for the time being, put a pillow on your back, straighten your legs and lie flat 15 minutes. If you have cold syndrome, you can tie a cloth to sleep at night, so that the cold syndrome will be better after a while. These are the most effective exercises for people with cat backs and O-feet.