Reference motion method
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 4-6 times, with a break between each time.
Fourth, stretching: stand on tiptoe, straighten your arms up, and then stretch in all directions. Repeat 6-8 times with a short break.
Five, hanging: hanging on the horizontal bar (20 seconds to 1 minute), legs together. First turn your body left and right, then swing back and forth, 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 up and use inertia to do pull-ups (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 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 push your feet hard on the ground and jump up again, 30-60 times each.
note:
1. Be careful to do warm-up exercises 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. You can't do whatever you 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. Doing exercises at least three times a week for 35-45 minutes each time will be effective.
2. Half of the height is caused by some genetic factors, and of course, the other half is the result of acquired efforts.
3. The best time to sleep is before 1 1 at night. Because in deep sleep, growth hormone is secreted most at night 1 1:00- 2: 00 am, and a large amount of growth hormone can promote tissue repair and growth, so it is very important to get enough sleep during the growth stage. I hope I can help you.