2. Eat some soybeans in moderation. The content of soybean is calcium and protein.
3. Jump 60 times before going to bed every night, jump a little and skip rope for half 1 s, jump on two legs and jump on one leg in turn.
4. Take a break for ten minutes after skipping rope.
5. leg press felt sore after pressing 60 leg press on each leg. Attention can damage ligaments.
6. leg press post-stretching 40
7. Sleep
8. Repeat 5 and 6 in the morning.
9. Have 8 sleep breaks or work less than 7 hours every night.
Epiphyseal line is not closed (generally 23 years old). According to training, it will be effective in three months, and the more you practice, the more effective you will be.
First of all:
1, reasonably adjust the diet, partial eclipse and overeating should not only ensure adequate nutrition, but also moderate smoking and drinking.
2. Sleep regularly, get enough sleep, and the fixed bed pillow should be lower than 125px.
3, pay attention to their own health care, disease prevention, early treatment, read books about short stature, and read books about height development, consult doctors to increase knowledge, and guide themselves with disciplines.
4, keep healthy, rich entertainment, emotional stability, sad development.
high cloud
() Stand up straight with your feet together, move your legs forward half a step, and bend your knees so that your fingers can touch your face. Do 15~20 exercises continuously to make your legs and knees elegant and supple, and your left and right legs are symmetrical.
(2) Keep your feet upright for 30-60cm, twist your legs backwards for half a step, so that your fingertips touch your toes on the other side, and continue to do 10- 15, so that your wrist is graceful, soft, your waist is closed, and your spine is straight.
(3) Kick your feet for 60-70cm, step back for half a step, then lift your arms shoulder-height, swing horizontally to your legs, twist 7 to your short legs, twist 4 to your short legs, tighten your waistline, and be graceful.
(4) Keep a distance of 30 cm from the wall, stand with one leg back half a step, stretch the heel to make the toe point inward, then raise the chest and buttocks outward with both hands according to the wall, and flex and stretch the legs together for 20~50 times continuously, shifting the femoral joint, which can radically solve the problem of leg symmetry and make the leg lines beautiful.
(5) The waist pillow is about twice the width of the wrist, and the waist and legs retreat half a step. Sitting deeply on the chair surface, leaning on the shoulders and holding out the chest for 20 times in a row can cure fatigue and shoulder pain and shrink the abdomen.
(6) Pick up a rope, stand on one leg and step back. Jump rhythmically 60~70 times. Skipping rope is not only good for health and beauty, but also can contract the muscles of the whole body and increase the height.
(7) Sit with legs and knees tilted back 3 ~ 5cm. Keep your arms straight and your shoulders tilted forward, as close as possible to the raised position. Continue to do 20~40 times to correct the cat's back, which can only straighten the back and beautify the wrist line.
(8) Sit up with a cloth, wrap your hands around your knees, and hold your legs tightly so that the knees of one leg are the same height as those of the other. Then, pull your body with your hands, bend it, let your knees do it 20~30 times in a row, and tighten your hip muscles.
(9) To do the above eight movements, you need to lift the knee cloth temporarily and lie on the back of the pillow with your legs straight. 15 minutes. Tie a cloth at night to sleep cold, and the cold is cured on the cat's back and O-shaped feet.
Yun Qi
1, pendulum
Use the height of horizontal bar or doorframe to lift the bar tip off the ground. It is advisable to hold the bar with both hands slightly wider than the shoulder width, and then put your feet together. It is advisable to practice for a long time. Every morning, you should relax and hang for 20 seconds. Young men should do 10~ 15, and young men should do 2~6.
Step 2 jump up and feel the height
When jumping, touch the preset objects, roadside branches, basketball baskets or flower boards with both hands, and jump with both feet for about 30 minutes.
3. Ball games
Playing basketball, actively fighting for rebounds, jumping up and breaking the ball; Try to jump, smash and block in volleyball; Football practice jumps up and hits the ball on the forehead.
Step 4 jump practice
Do one-legged jump, frog jump, triple jump, horizontal jump, vertical jump, etc.
Nuclear transport:
hang
Grasp the horizontal bar with both hands, so that the body is suspended and the toes droop, so that you can gently touch your face and do pull-ups for boys. Every time you do 10- 15, you can do 2-5 children.
Practice essentials: Pull-ups slowly descend, exhale and inhale. After exercise, you should take a walk to relax your muscles. The foundation between the suspended sections will be suspended for 20 seconds, and 5 kg sandbags will be tied to the legs for 20 seconds. Fix the horizontal bar with a belt15s, and wear10kg iron sand back15s. The weight is definitely different.
jump
When jumping, your feet touch branches, basketball stands, flower boards, etc. 10 group jumps for 5-7 seconds in each direction, and each group should be separated by 4-5 minutes, so as to keep the body in a state of degree extension as far as possible.
In addition, we must take part in basketball and volleyball swimming to grab the basketball spike, we must try our best to jump and actively compete for the main training content of each high penalty jump, so we must jump about 200 times with all our strength.
draw
Stand on the mound 20 ~ 30m high, relax, accelerate and run to the prone board. The two partners help the partner to hold the exerciser's hand, hold the exerciser's leg in the same direction, and pull the trunk 2-3 times. Repeat 6-12- 15 minutes.
A series of physical defects, such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, regulate neuroendocrine function and various physical functions, so as to achieve the purpose of improving excellent state. We must abide by it seriously.
Can increase food
I'm not 25 years old, so I have to follow the instructions and eat a higher diet.
If you want to gain weight, you should eat protein foods containing amino acids, especially flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.
Anti-white rice, glutinous rice, desserts and other foods, try to eat with joy and juice. Sugar will hinder the absorption of calcium and affect bone development. The enemy must form the habit of eating less salt.
Besides keeping in good shape, eat a few foods and eat a few principles.
() Chew slowly: Enjoy the taste while chewing slowly, reduce your food intake, observe your slim figure on an empty stomach, and gobble twice as much.
(2) Drink water: Because water contains calories, it is definitely fat. I want to use tea or drinks instead of water to wash away impurities in my body and make my skin more beautiful.
(3) Diet: Try to avoid greasy sauces to avoid getting fat.
(4) Sweet sugar replaces sugar: sugar with high energy resources changes calories, and its fat or starch must be sweet in the food stored in the body, which will prevent it from replacing high calories with sweetness and gaining weight. For example, sugar with ordinary cream cake has 200 calories, while using sweet essence has 70 calories.
(5) Salad: The beauty effect of salad is self-evident, with high calories and less white sauce or lemon juice.
Its food, chocolate, coffee, butter, sweet potato and fried chicken, can make the efforts to keep the body fascinated fail.