Part 1: Sit on the floor with your legs apart. Bend the right knee, heel to perineum; Bend the left knee so that the back of the left foot touches the right knee; Turn the trunk to the left and grab the right paw with your right hand; Turn your torso further to the left, put your left arm behind your back and touch your thigh. Turn your head so that your chin is higher than your left shoulder. Turn your torso, shoulders and head, and take a deep breath slowly. Hold your breath for a few seconds, then exhale. There should be no obvious action in the process. End action: the right hand is retracted from the right palm to the left knee, while the trunk leans back and relaxes. Repeat twice on both sides.
Section 2: Stand firm and put your legs together. Raise your hands above your head, take a deep breath, lean forward slowly, let your fingers touch your legs and your nose touch your knees; Exhale, hold this position for 5 seconds, restore, inhale and repeat 4 times.
Section 3: Face down, lie on the floor, take a deep breath slowly, raise your head as high as possible, then tighten your back muscles, slightly support your hands, lift your shoulders, bend your torso backwards, hold your breath, and keep your posture for 7 ~ 13 seconds. Then, exhale slowly and restore.
Fourth quarter: Turn your back to the sky, relax your muscles, slowly lift your legs to make them 90 degrees with your body, support them with your hands, elbows and forearms, and stand upside down. Hold this position for 3 ~ 4 minutes (it can be extended to 10 minutes later). Then recover, relax and take a deep breath slowly through your nose.
Section 5: Sit on the floor, straighten your legs forward, grab your left toe with your right hand, and try to lift it up, and touch the palm of your right hand with your left hand. Hold this position for 1 ~ 2 minutes, and breathe slowly and freely.
Section 6: Lie on your back, hands slightly open, palms touching the ground, legs up 45 degrees, pause, then lift up to 90 degrees with the ground, take a deep breath slowly, and move your legs to your head. Hold this position for a few seconds, then slowly put your legs on your head, touch the ground with your toes, straighten your knees and take a deep breath. Straighten your legs further and lower your knees as low as possible, so that your knees touch your head. Hold this position for a few seconds until you are tired. Then, slowly restore.
Section 7: Stand with your legs apart, palms down, hands at your sides, shoulder height. Slowly tilt your torso to the left and try to reach the soles of your feet. Hold this position for 5 seconds. Then slowly restore. Repeat twice on both sides and breathe freely.
Section 8: Face down, legs together. Palm down at shoulder height, hand under elbow, naturally bending. Raise your body as high as possible and tilt your head back. Breathe freely through your nose. Turn left and you can see the heel of your right foot (legs and hands remain in place, and your lower abdomen leaves the floor). Then, turn right and look at the left heel. Repeat this series of actions: up, left, right and down. Hold in each position for 20 ~ 30 seconds.
Section 9: Squat down, stretch your hands forward, cross your fingers together, palm down, then hang your head and let it touch the floor next to your fingers. Bend your knees slowly so that they leave the floor, lift your legs, gradually straighten out and stand upside down. Hold this position for 5-20 seconds. Then slowly return to the original position. Stand upright for 1 ~ 2 minutes to restore normal blood circulation. When you start training, you can ask others for help. Exhale through the nose.
Section 10: Sit on your knees, with your head leaning back and hanging back, with your head touching the floor and your arms straight along your torso. Hold this position 1 ~ 2 minutes. Take a deep breath slowly and recover.
Gymnastics is added in the second and fifth quarters.
Section 1: Stand upright, separate your feet, straighten your hands, stretch your upper body as much as possible, and repeat for 6 minutes.
Section 2: Sit with your knees in your hands, stretch your waist as far as possible, then hold your chest straight and repeat for 6 minutes.
Section 3: Bend your knees, put your hands on the ground, touch your forehead, try to stretch your neck and make a bow.
The fourth quarter: raise your arms, stand upright, stretch your whole body as far as possible, focusing on the spine and upper and lower limbs, and repeat for 6 minutes.
Section 5: Stand, hold a post or object, squat freely, and stretch your legs in turn for 6 minutes.
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Physical exercise is the best way to improve: improve gymnastics.
Author manages sources to visit this website 08/09/06.
Since 14, there has been almost no growth. At the age of 16, akhmetov, with only 1.6 1 m, has grown by 2 1 cm in three years. Please see:
Rustam Ahmetov really wants to be an excellent high jumper. But his size is too disappointing. Since 14 years old, he has hardly grown. At the age of 16, his height is only 1.6 1 meter.
But after some efforts, akhmetov actually made himself grow 2 1cm in just three years, and realized his dream of becoming an excellent high jumper. What panacea has such miraculous effect? It's simple to say, do a set of aerobics every day. This set of gymnastics has only 12 words: warm-up, walking, running, stretching, hanging and jumping.
First, warm up: keep your body upright, then lean forward, straighten your arms and wave back and forth.
Second, walk: swing your arms greatly and move forward vigorously.
Third, running: run in small steps, put your hands on your shoulders at the same time, and bend your elbows forward; Then run and jump 25 ~ 50 meters quickly. Repeat 1 ~ 6 times with a short break between each time.
Fourth, stretching: lift your heel, straighten your arms up, and then stretch in all directions. Repeat 6 ~ 8 times and take a break.
Five, hanging: hanging on the horizontal bar (20 seconds to 1 minute), legs together. Turn your body left and right, then swing back and forth, then swing clockwise or counterclockwise, and finally do pull-ups (girls can keep their feet off the ground by doing this exercise). Do it for 4 ~ 6 minutes each time, and repeat each action 6 ~ 8 times. Another way is to keep your upper body upright and squat down, then grab the horizontal bar when you jump, and do pull-ups by inertia (the height of the horizontal bar and the distance between your hands depend on your personal situation), and repeat several times.
6. Jump: Jump up, try to jump higher than the last time, or try to reach a certain height, jump down, jump down from a slightly higher place, bend your legs as much as possible when landing, then pedal your feet hard and jump up again. Do it 30 ~ 60 times each.
Precautions: Do warm-up exercises carefully to prevent injury. Step by step, you can choose some exercises first, and then do a full set of exercises after a while. From the beginning, we should pay attention to doing well according to the prescribed figures, and we can't do whatever we want. After each exercise, take a short rest to make your breathing steady and your limbs fully relaxed. After the full set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly. Exercise at least three times a week for 35 to 45 minutes each time. Perseverance will lead to good results.
Experts believe that this set of gymnastics can promote the hormones secreted by the pituitary gland to be more vigorous. There is no doubt that exercise is the best way to improve.
Disclaimer: The slimming articles on this website are all from the Internet and are for personal reference only. This website is not responsible for the content of the article. The articles contained in this site are for reference only, not as medical basis, please follow the doctor's advice! !