What exercise you do before going to bed can make you grow taller. In real life, everyone wants to grow taller and look taller and more powerful. There are many ways to grow taller. Let's share with you what exercise you can do before going to bed to make you grow taller.
What exercise can you do before going to bed 1 (1) long jump: standing or running-up long jump. 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 front foot supports the ground and your knees are cushioned. You can do it 7~ 10 times a day according to your physical condition, with proper rest in the middle.
(2) Sit-ups (with both ends upturned): Lie on your back on the carpet or bed, straighten your legs and arms at the same time and lean upward, with your head low and your neck extended, and keep your hands as close as possible to your feet. According to your physical fitness, each group should do 8~ 12 times, 3~5 groups are appropriate, and the groups should have a proper rest.
(3) 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, bow 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 slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.
(4) Touching height: During the take-off or run-up in place (three or five steps), keep your knees and hips fully straight, your waist upright outward, stretch out your arms, and touch the object hanging in the air with your hands, with the height of the object as high as possible. The left hand and the right hand do it five times in a group, and rest for 2 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.
Whether it is long jump or sit-ups, it is very simple and only takes a few minutes to complete. If all these can make you grow taller, why not take a few minutes to do some exercise and get yourself moving from now on!
What exercise can I do before going to bed to grow taller? Exercise 1: Stretch before going to bed.
Stretching before going to bed is also a very simple stretching method, and it is also the most recognized physical growth method at present. Before going to bed every time, lie in bed and relax, then do stretching exercises and stretch your limbs.
This will help to improve the quality of sleep, relieve physical fatigue, and promote the growth and development of the body, thus effectively helping the body grow taller. Long-term persistence will definitely have a good growth effect.
Exercise 2: Pull-ups
Hanging exercises or pull-ups before going to bed also help to grow taller. Men can do 12 to 15 times a day, and women can do it 2 to 5 times a day. When doing this kind of exercise, pull-ups must pay attention to inhalation and focus on latissimus dorsi. Don't shake your body, exhale when you droop, and just land on your toes.
After exercise, you should walk around, relax your muscles, and relieve your whole body muscle tension, which is more conducive to your body's growth and development, so as to grow taller.
Exercise 3: Pull back.
Pulling back in bed before going to bed is also a good exercise to increase height and can effectively stretch ligaments. The practice is: stretch your legs forward, stand with your feet together, abdomen in and chest out, lean forward, head up and neck out, arms out at the same time, and finally you can touch your feet. Do 8- 12 times in each group, and 3-4 groups are appropriate every day. When pulling back, the action should be from slow to fast, and the range of action should be from small to large to prevent ligament strain.
Exercise 4: Touch your toes
Touching your toes is mainly to stretch the muscles of your limbs and back so that your knees don't bend as much as possible. If you can't reach this level in the early stage, you can get close to your toes and make progress every day. Through stretching exercise, the space between bones and the tissues between bones can be opened, and there is enough space between bones, so that the height will increase, thus achieving the goal of growing taller.
Toe touching exercise 1 minute before going to bed every day has the best effect. At the same time, you must warm up before stretching, step by step, and don't use too much force to avoid strain.
Exercise 5: lunge stretch
Lunge stretching can stretch the muscles of the back, abdomen and legs. Before you start, bend your knees and do lunges and stretches. Knees bent 90 degrees, front and back in a line. Take a step forward with one foot and push the crotch forward to stretch. Look ahead and keep your body upright. Change feet back and forth, stretch the other side, and do it repeatedly 10 minutes.
skill
It is not advisable to do some strenuous exercise before going to bed, because the nerve center of the brain will be in an excited state after exercise, which will cause athletes to be unable to sleep, thus causing symptoms of dreaminess and even insomnia. Therefore, it is recommended not to do strenuous exercise before going to bed, but to do some soothing exercise to stretch the bones.
What exercise can I do before going to bed to grow taller? What kind of exercise can grow taller?
1, leisure sports
Leisure sports can cultivate sentiment. The main sports in life are walking, climbing stairs, cycling to work, gardening, housework, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.
2. Muscle exercise
Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Sit-ups and standing are suitable for daily training, and some weight-bearing exercises of upper limbs can also be carried out with dumbbells.
Step 3 stretch
This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, such as "climbing the wall" by standing by the wall and stretching their hands up along the wall; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.
What exercise can I do before going to bed to grow taller? Can children grow taller if they exercise more?
Exercise is a good way to promote bone growth, and running is one of them. Let's see if jogging can promote height.
First, we should pay attention to adequate sleep. People will secrete a lot of growth hormone during deep sleep, especially the growth hormone in long bones. The second is to pay attention to nutrition, especially foods with high calcium content, such as milk. If calcium is not enough, it will affect the normal development of bones. Third, exercise more, exercise more, do more leg and foot exercises and jump more, because exercise is auxiliary to height.
Height should be combined with many factors, including exercise, diet, sleep, nutrition and so on. As far as sports are concerned, basketball is a good sport. Girls can use jumping in place to touch things overhead. There are also nutritional considerations, such as drinking more milk, bone soup, fish soup, eating more eggs and fresh vegetables. There is also keeping enough sleep, which is also helpful for growth.
Generally speaking, it is advisable to run at night. The situation of height is related to the genetic inheritance of parents, followed by the result of children's usual diet and digestion. In view of the child's situation, you can go to the hospital to check the epiphysis closure, and pay attention to the child's usual diet, which must be digested and absorbed, otherwise there will be no nutrition to grow up.
Guiding opinions:
Because emotional stability is also very important for growing taller, let children choose their favorite sports. But for high school students who have stopped growing, it is better to engage in strenuous exercise that consumes too much physical strength.
It is recommended to go to the hospital for an epiphyseal gland closure examination. If it is not closed, you need to strengthen nutrition, supplement vitamins, protein, a balanced diet, appropriate calcium supplementation, strengthen exercise, and make yourself happy and grow taller.
In fact, because everyone's physique is different, some children may grow taller and faster if they exercise more. However, the effect of some children will not be obvious, but I hope parents will pay attention to the fact that regular exercise is good for their health, whether they are tall or not. Meanwhile, if parents want to find one, they need to worry about their diet. Exercise and a reasonable diet will make them grow up healthier.