What is high-length gymnastics? Height-building gymnastics is gymnastics that can help minors grow taller. In the development of teenagers, height is a sign of growth. Parents want their children to grow tall and strong. Let's share with you what is long-height gymnastics. If you get it, just join in.
What is long-distance running gymnastics? 1 Long-distance running gymnastics, as its name implies, is a kind of gymnastics that can help people grow taller. Height-increasing exercise means that short people do some gymnastics that is beneficial to the height of their bodies without using drugs or equipment, and finally achieve the purpose of height-increasing. In sports, two sets of heightening gymnastics are mainly used for heightening training.
Matters needing attention
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.
Altitude Gymnastics Part II
1, flexion and extension when 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, calf 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 and inhale when you retract your feet.
3, thigh pedal movement
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, the legs roller 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 activities play a role in strengthening the body. Once they are used in the wrong way and practice method, it will bring harm to the body, especially to the height development. It is best to do it in the morning.
What is aerobics? Is aerobics useful?
For teenagers who are in adolescence, bodybuilding gymnastics has the same effect as exercise. It is helpful to grow taller, mainly to activate bones and promote bone growth. Because the proportion of acquired factors is far greater than that of congenital factors, it is necessary for teenagers to seize the acquired efforts, strengthen exercise, pay attention to nutritional regulation, and eat more food such as milk, spinach and fish, which will get better results.
/kloc-For children under 0/2 years old, it takes 15-20 minutes to do long-height gymnastics every day, which requires a high process and is not suitable for younger hungry children. At the same time, the child is growing and developing, which is the right time. As long as you take more calcium and exercise regularly, all exercise will help you grow taller. For well-developed adults, the effect of long-height gymnastics depends on whether the bones have been completely closed, which can be checked in the hospital. If it is not completely closed, proper growth hormone and exercise can still promote growth, and the increase range is 1-3 cm.
There are two sets of long-height gymnastics. It's best to do the first set of long and high center exercises in the morning and the second set of stretching exercises in the evening. Let the trainer practice for 50 minutes every other day, and the effect will be improved quite well.
What should I do in long height gymnastics?
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.
Standing and jumping exercise
Stand up straight and try to jump. The number of exercises depends on age, 6-20 times.
row
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.
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.
Face-down closing and kicking exercises
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.
Flexion and extension of stepping joint
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.
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.