Chinese name
grow taller gymnastics
Foreign name
grow taller gymnastics
Duixiang
of low and small stature
purpose
raise oneself
Mode of adoption
Two sets of heightening exercises are used for heightening training.
Matters needing attention
Exercise and nutrition, exercise
catalogue
1 gymnastics movements
first episode
Second set
2 Preventive measures
gymnastic movements
edit
first episode
The first set is: "Growing High Center Exercise", which consists of five sections;
① supine stretching exercise
Lie on your back on the mat, bend your arms on your chest, cross your fingers, and straighten your lower limbs; Inhale, at the same time, extend your arms to the top of your head, jump on your toes and stretch your body as far as possible; Exhale gently, relax and recover; Exercise frequency 10-25 times depends on age.
② Stand up and jump.
The number of exercises depends on age, 6-20 times.
③ boating
Stand, take a step forward with your right foot in a bow and arrow, and at the same time raise your arms to paddle forward, down and back for 25 times.
④ Cordless skipping rope.
Hold the rope by hand instead of jumping rope in place, and the speed should be twice per second; The number of exercises depends on the individual's physique for 3-5 minutes, about 120 times per minute.
⑤ Close the door and kick on your stomach.
Push-ups with both hands, then abdomen and legs; The upper body is still, and the legs are forced to straighten and push back at the same time; Exercise times were divided into 3-5 groups according to age, each group 15 times.
Second set
The second set is drawing exercises, which are used together with drawing exercises. There are five parts:
① Flexion and extension of stepping on joints.
Tie the drawstring at the joint and fasten it, and lie on your back; Lift both toes at the same time, then jump forward with both toes at the same time, and repeat rhythmically 18-25 times; Breathe in on tiptoe, and exhale on tiptoe. Five minutes
② Leg stretching exercise
Lie on your back after tying the bandage, and move your legs along the bed surface to stretch and contract. When contracting, the calf and thigh are 90 degrees; Repeat 15-20 times, inhale when you retract your feet, exhale when you straighten your feet, and meditate in your heart, long, long, long.
③ Leg pedal exercise
After the bandage is tied, lie on your back, pull your legs to the front of your abdomen at 90 degrees to your body, and then push them out with your heels. Inhale when the thighs are together, exhale when pushing and stretching, and meditate on long, long and long; Repeat 10-20 times.
④ Dragonfly sports
Tie the upper limb strap to your shoulders, lie prone, and naturally stretch your hands backwards. When inhaling deeply, your arms will stretch backward, lift your upper body, raise your head, and lift your legs up at the same time. The whole body is like a flying dragonfly. Relax when exhaling and do it 5-8 times repeatedly.
⑤ Leg wheel movement
Lie on your back with your shoulders and elbows inverted; Legs are like riding a bicycle, constantly turning back and forth, changing speed quickly and slowly; Do it continuously for 2-3 minutes. These two sets of exercises are the main body of high training. Trainers are required to practice for 50 minutes every other day, with height center exercises in the morning and pull exercises in the evening. As a result, the effect of height improvement is quite good. This experiment shows that although sports activities are the most widely used activities in the field of sports today, not all sports competitions play a role in strengthening the body. Once the way and practice method are wrong, it will bring harm to the body, especially to the height development. It is best to do it in the morning.
Matters needing attention
edit
Exercise and nutrition
For example, dumbbells and barbells, which are often used in physical exercise, are very effective in increasing chest circumference and wrist circumference, but they are harmful to height and leg lines, and even play an inhibitory role, especially in the heyday of development. According to the survey data of teenagers' physique in China, teenagers' physique has declined slightly, which can not but attract the attention of relevant parties and take active measures. We use multifunctional exercise to help teenagers grow taller, and often use it to prevent myopia and correct bad sitting posture and abnormal legs. In particular, the use of a set of calisthenics with a pull belt is very effective in eliminating excess fat. This has also played a very good role in promoting the healthy development and physical fitness of teenagers. Therefore, if you want to improve your height and form a good posture, you must have selective exercise.
In a word, the growth of teenagers is a complicated process, and heredity, exercise, nutrition and environment are all at work. However, after long-term research, Japanese height experts found that the influence of exercise and nutrition on height accounted for more than 50%, which provided a scientific theoretical basis for teenagers' short height. To really promote height, it is necessary to scientifically combine exercise and nutrition to achieve:
First, let teenagers and their parents first understand the basic principles of height growth, let them know what conditions are needed for height growth and what problems need to be paid attention to, and lay the foundation for scientific growth.
Second, because the acquired factors account for far more than the innate factors, teenagers should seize the acquired efforts, strengthen exercise, pay attention to nutrition regulation, and improve the environment (natural environment and social environment), which will receive better results.
Third, improving gymnastics should be done continuously, because raising the height is more troublesome than developing to the width of the body, which contains very subtle problems. It needs to be completed with less intensity and longer time than the width, and it needs long-term persistence, patience and courage. The exercise of fishing for three days and drying the net for two days will not receive satisfactory results. Only by regular exercise, the physical fitness is enhanced, the body shape is good, and the height naturally goes up. The best period and time to promote growth is from primary school to middle school, from March to June every year. Seize this period, insist on doing 10 minutes of central exercise and stretching exercise every morning and evening, and you can reach your ideal height.
Fourth, the reasonable collocation of nutrition. Milk, fish, spinach, carrots and oranges play an important role in the increase. Natural food has little negative impact on human body, which is beneficial to fully absorb the nutrients needed by teenagers in the process of growth and development, and is irreplaceable by drugs and health products. Although natural food is troublesome to process, it is not difficult to process according to the recipe as long as the recipe is arranged in advance.
Fifth, we should pay attention to overcoming some bad habits that are harmful to height, such as sitting correctly; Good and adequate sleep; Smoking, drinking and some irritating foods are prohibited; Exercise regularly to prevent colds; Study hard and have a good rest, so that you can rest every time you study 10 minutes, preferably lying down; Get more sunshine and fully accept the touch of the sun.
sports
Lie on your back when you are just lying in bed every day (the mattress should not be too soft), deliberately put your head, neck, shoulders, back and legs flat on the mattress, then stretch the spine and lower limbs below your shoulders into a word or a big character with your shoulders, hips and feet (don't exert force on your head to avoid pulling your neck), and keep it for one minute, then simulate nailing your shoulders and ankles to the bed in a stretched state. It doesn't matter whether the foot is hooked on the tail post during the period, but it is suggested to stretch the body with both hands to avoid neck injury. This exercise will help you fall asleep, but it should not be too big or too fast, otherwise you will be excited and insomnia. Most importantly, after you finish exercising, use the resistance of the mattress to keep your body stretched as much as possible, so as to rest or even fall asleep.