Recently, akhmetov, an international athlete and Soviet high jump champion, was found to have gained 23 centimeters in height in four years. This timetable is a set of training methods designed by his coach for international athlete and Soviet high jump champion Akhmetov when he was a teenager.
As we all know, there are many sports that are beneficial to height growth, such as running and high jump, but it is not so easy to combine them to achieve the best effect. This exercise plan, which was customized for Soviet high jump champion akhmetov when he was a teenager, is still practical today.
At that time, akhmetov had just turned seventeen, but there was no growth for three years, which was undoubtedly a mockery for a high jumper. In order to improve akhmetov's height and enhance akhmetov's self-confidence, the coach adjusted his exercise according to his actual situation, from muscle adjustment to strong bones, and combined with akhmetov's sports characteristics, urged akhmetov to keep exercising and helped akhmetov to develop his own style on the road of improving his health.
The specific method is as follows:
First, warm-up activities: keep jogging for 8 minutes before adding a series of exercises every day to adapt your body to the needs of exercise.
Flexibility training: In order to keep the flexibility of Akhmetov's bones and exercise the stagnant cartilage tissue, the coach arranges Akhmetov to do a certain amount of cheating training every day, and insists on shaking his legs and moving his bones and muscles after cheating every time to promote the cartilage tissue to recover its elasticity. Generally, the shaking time is about 20 minutes.
3. Bouncing: As a high jumper, it is necessary to keep a good bounce. The coach arranged for akhmetov to keep bouncing every day, adopting different bouncing methods at any time and place, and touching tall objects such as ceilings, doorframes, backboards and branches within reach. Jump with two legs, left leg, right leg, etc. Each jump is about 10 times as a group of exercises, and each group insists on doing two groups, and the interval time is kept at 5-8 seconds.
4. Stretching: In order to relax Akhmetov's body, the coach asked his sparring partner to help him. One person grabs akhmetov's hands, and the other person grabs akhmetov's legs to stretch, thus completely relaxing akhmetov's bones and muscles.
5. Comprehensive sports: After training, the coach arranged for Akhmetov to participate in basketball, volleyball, swimming, cycling, skiing, skating, running and other sports as much as possible, and often arranged for him to combine these sports alternately. With long-term persistence and scientific and nutritious diet, akhmetov, the high jump champion of the Soviet Union, finally realized his dream of increasing his height by 23cm in four years, and became the idol of many height-lifters.
According to experts, people always have the idea of how to increase their height in life, hoping to wait for their children to "suddenly grow taller overnight", but if they still stand still after graduating from high school, they will miss the best opportunity for treatment if they are anxious to see a doctor.
Experts remind that once the height development declines, it is often difficult to catch up if you miss the growth and development period.
In general, there are obstacles to the increase of developing adolescents, which are mostly related to the lack of growth hormone or insufficient secretion. If we don't pay attention to treatment and adjustment, it will easily lead to patients with short stature and dwarfism. Other endocrine diseases, such as skeletal dysplasia (chondrodysplasia), chronic renal insufficiency, insufficient thyroid hormone secretion, precocious puberty, congenital ovarian hypoplasia syndrome, etc. , may affect the height development, it is difficult to achieve growth in adolescence. In order to improve health, we should treat the disease before it happens, maintain and adjust it, give full play to the developmental characteristics of adolescence, and strive to catch up in the golden age.
Therefore, experts suggest that parents should pay attention to the grasp of adolescence and not be influenced by the traditional concept of "growing early and growing late". They won't realize the importance of children's height until the physical examination of the senior high school entrance examination and the college entrance examination comes. Before the child's bone age matures, we should seize the best treatment opportunity and take effective measures to increase it, such as diet adjustment, exercise, or drug matching, provided that qualified products with guaranteed quality are selected. For immediate surgical promotion, promotion experts suggest that it should be avoided as much as possible in general, unless there are abnormal bone lesions that need surgical treatment. When judging whether it is necessary to improve children's drug level, experts advise parents that if they find that their children are 4 cm shorter than most children of the same age, or their puberty growth is less than 8 cm a year, they can consider taking their children to relevant specialist examinations to judge the bone development in time, under appropriate conditions ... >>
Question 2: What exercise can increase the height of human body at night, which depends on the growth and development of bones, among which the growth of long bones of lower limbs is most closely related to height. In other words, only the epiphyseal chondrocytes in long bones keep growing can the human body grow taller. Calcium and phosphorus are the main components of bones. Therefore, milk, shrimp skin, bean products, ribs, bone soup, kelp, seaweed and other foods rich in calcium and phosphorus should be supplemented in May and June. In addition, we should go outdoors to bask in the sun and increase the chances of ultraviolet radiation, so as to facilitate the synthesis of vitamin D in the body and promote the absorption of calcium and phosphorus in the gastrointestinal tract, thus ensuring the healthy growth of bones.
Question 3: What are the bedtime exercises that can make you grow taller before going to bed? Because 165438+ 0: 00 pm to 2: 00 pm is the most vigorous time for growth hormone, doing growth stretching exercise before going to bed can help * * * grow the intervertebral disc and release the pressure on it during the day. You can try it. It's a good way to grow taller.
Question 4: What exercise is the easiest to stretch before going to bed?
Height is 70% determined by parents' height heredity, and the final height is determined by 30% acquired factors: nutrition, exercise, sleep and so on. The most important thing is nutrition.
It is necessary to supplement 3 1 nutrition, promote the growth of bones, keep healthy, and have good rest time and exercise, such as skipping rope, running and playing basketball.
Question 5: What exercise can I do before going to bed to grow taller? 10: 00 Ride a bike on your back in bed, exercise your joints and thighs, raise your toes as high as possible, * * * and don't stick to the bed;
Sit forward and stretch your muscles;
Bend over and straighten your legs to your feet, alternating your left and right hands;
If you can, you can jump rope.
As long as you jump up often, you can exercise your bones and promote bone development, which is the same as playing basketball. Adolescence is a long age, and the height of boys and girls tends to be stable after 20 years old. Drink yogurt, milk and other calcium supplements and those from protein at ordinary times, and increase exercise.
Question 6: What can I do before going to bed to make myself grow taller and taller? It means that short people do some gymnastics that is beneficial to their physical growth without using drugs or equipment, and finally achieve the goal of growing taller. In sports, two sets of heightening gymnastics are mainly used for heightening training.
gymnastic movements
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, step forward with your right foot in a bow and arrow, lift your arms forward, down and back at the same time, and swing vigorously for 25 times like rowing.
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; The number of movements is divided into 3-5 groups according to age, each group 15 column.
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 your toes at the same time, then jump straight forward with both toes at the same time, and do it rhythmically 18-25 times repeatedly; 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.
Question 7: What exercise can I do before going to bed? You can stretch before going to bed. Because of the influence of gravity, our height is the shortest at night at the end of the day. If you stretch, you will have more room for your bones to grow taller at night. Stretching and touching height are better. I used this method when I was 22, and I have been doing it for almost four months now. Of course, the height is getting longer and longer. Take exercise as a living habit and exercise moderately every day. I'm watching Yang Yun. Come on, don't regret your decision!
Question 8: What exercise do you do before going to bed? Grow taller? Hello, it is generally best to walk quickly before going to bed, which is good for blood circulation, but if you want to grow taller, it is recommended to supplement calcium while exercising.
Question 9: What exercise do you do before going to bed? Fast static stretching allows you to stretch as much as possible in bed until it hurts.
It is best to do this before 22: 00, even if you sit and watch TV.
There are many videos that teach stretching and stretching, which are easy to learn.
By the way, persevere. Don't stop two days a day. It's no use.
Question 10: What exercise before going to bed is good for growing taller? It is not suitable for doing exercise before going to bed. Sleeping late after exercise will affect your height. You can do stretching exercises before 22 o'clock in the evening. Doing more stretching exercises will help you grow taller.