1, put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, don't bend your knees, let your fingers touch the ground, and so on. Do 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, feet open 30 ~ 60 cm, upright, one leg back half a step, and then twist the upper body, let the fingertips 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, feet open 60 ~ 70 cm, one leg back half a step, and then raise your arms, shoulder height, and then throw your arms 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, facing the wall, keep a distance of 30 cm, 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, your hips protrude backwards, close your knees and bend your legs. 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 more than ten centimeters 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. Sit down, tie the upper part of your knees with a cloth, hold the calf with both hands so that the knee of one leg is flush with the knee of the other leg, then pull the body with both hands to bend, so that the chin touches the knee, and do it for 20 to 30 times in a row. This action can tighten the hip muscles.
7. After the above eight actions, don't take the cloth off your knees for a while, put a pillow on your back, straighten your legs and lie down 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.
Extended data
The height and weight index not only reflects the growth and development of children and adolescents, but also coincides with the development of various tissues and organs of the body. Height is the length and proportion of longitudinal parts of the human body, which originates from the longitudinal growth of the human body and is greatly influenced by genetic factors. Male is 20 ~ 24 years old, female 19 ~ 23 years old. The long bones and vertebrae of the limbs have ossified and the height has stopped growing.
There are many factors that affect height, such as heredity, nutrition, exercise, environment, living habits, race, endocrine, sexual maturity (menarche age 18 ratio1height 5 cm), distant marriage, medical progress and so on.
heritage
Growth and development are influenced by congenital inheritance, acquired nutrition, physical exercise and various living conditions. But among many factors affecting height, heredity is more important.
nutrition
Nutrition is an indispensable material basis for human survival, that is, to maintain normal life, develop the body and engage in activities, especially in the peak period of human growth and development, it is very important to ensure high-quality and sufficient nutrition supply and balance vitamins and minerals (calcium, phosphorus, zinc, etc.). ).
Malnutrition will not only affect the growth and development, but also affect the quantity and quality of brain cells; On the contrary, overnutrition will lead to obesity, which is also harmful to the physical and mental health of children and adolescents.
physical exercise
Among many acquired factors that affect height, the most active and effective factor is exercise. What affects the physical development of children and adolescents is muscle weakness. Doing more exercise is a physiological need for children and adolescents to grow taller. Therefore, sports is an important driving force for the healthy growth of children and adolescents.
environment
Environment includes natural environment, social environment and psychological environment. The environment also affects the growth and development of human beings to varying degrees. Among the basic environmental factors, natural environment, although the height of children and adolescents in China is Han nationality, it tends to be higher in the north and lower in the south. This trend is not only related to food varieties, but also directly related to climate, geographical location, lighting time and other factors.
Living habits
Living habits cover a wide range, such as diet, exercise, hygiene, sleep, work and rest system, combination of work and rest and so on. Improving some living habits also helps to grow taller. According to relevant data, the average height of Japanese nationals increased by 2.23 cm in the 34 years from 1892 to 1926. The main reason is that most citizens used to sit cross-legged.