Because the height of human body is determined not only by the bone itself, but also by the bone gap and the interosseous tissue, the height of human body in gravity environment is the height of the interosseous tissue such as the bone gap and cartilage after being compressed. After a period of stretching exercise, the interosseous tissue returns to the optimal thickness and there is enough gap between bones, which not only makes the body healthier and better coordinated, but also improves the height by 2-5 cm. Therefore, stretching exercise is called adult physique enhancement method.
Doing stretching exercise for 10 minutes every day is helpful to improve your height.
1. Keep your arms straight and bend forward slowly.
2. When the body is about to land at 45 degrees, grab the ankles with both hands.
3. Spread your hands back from your ankles and stick them on the mat.
4, slowly from back to front, bend over 90 degrees and put your arms down vertically to ensure that your fingertips can touch the mat.
5. Slowly put your head close to your leg until you get close, and grab your ankle from behind with your hand.
6. As you lean forward, push your hands together from back to front.
7. Slowly straighten your body, lower your head slightly, and put your hands in front of your body.
8. Finally, slowly raise your hands together to the top of your head, so that you can stick to 10 minutes every day, and your height will definitely change slightly after one month.
What sports are good for growing taller?
In general, sports activities, such as running, skipping, playing the most, high jump, long jump and so on. It is conducive to growing taller, even so-called weight-bearing and oppressive sports such as weightlifting, dumbbells and wrestling. As long as you exercise moderately and intermittently, it is also beneficial to grow taller.
But the most effective long-term high sports plan is to push the horizontal bar, hang rings, play basketball, jump, exercise and swim. The reason is simple: pull-ups can stretch the spine and promote the growth of spinal bones; The effect of jumping touch on stretching muscles and ligaments and stimulating the growth of epiphyseal cartilage (long bone growth of lower limbs); Swimming can fully stretch and exercise all parts of the body.
The best time for stretching exercise: it is best to warm up before exercise and stretch after exercise.
Stretching is usually done after exercise training. Stretching before training will increase the chances of injury during exercise, reduce muscle strength and weaken sports performance, so stretching before exercise is not recommended. Before full exercise, people's muscles and ligaments are in a fragile stage, and stretching will make them more nervous, which is very dangerous if they are involved in sports training. Before exercise, it is usually warm-up, low-intensity aerobic training or low-weight strength training.
First, the role of warm-up exercise before exercise:
1, warm up the body, speed up blood circulation, and gradually adapt the body to high-intensity fitness training.
2, through warm-up exercise, fully exercise and warm up the body joints to prevent injury.
3. Warm-up exercises improve your physical condition and allow you to complete more weight and high-intensity training.
Second, the benefits of stretching after exercise:
1 to enhance the training effect of this sport.
2. Improve sports performance.
3. Improve the flexibility of the body.
4, contribute to muscle circumference and volume growth.
5. Reduce the risk of injury in sports in the future.
Note: There is a difference between stretching after training and warming up before exercise. Warm-up exercise is necessary for fitness enthusiasts at any level. General 1 hour strength training and 8- 10 minutes warm-up exercise are enough. You can choose to run, ride a bike, lift your legs, or do dumbbell movements with small weight and many times.