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 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.