How long is abdominal stretching appropriate? Nowadays, people are beginning to like fitness, and they are no longer so lazy, especially girls who love fitness. There are many kinds of yoga and vest lines in sports ... let me teach you a few tricks to get rid of your belly. How long is abdominal stretching appropriate?
How long is abdominal stretching appropriate? 1 how long is it appropriate to stretch the abdomen?
Generally, it is 10- 15 minutes.
1, back bend
This pose is mainly standing posture, which requires the practitioner to bend backwards until the limit when standing. At first, you may feel uncomfortable with your head. You should bend back slowly, don't lean back suddenly, it will hinder the blood circulation. Regular practice of this pose can strengthen the strength of the spine, correct bad postures such as hunchback and chest collapse, stretch the abdomen, stimulate gastrointestinal peristalsis and promote digestion.
Key points of posture:
A, mountain standing, feet together, elbows bent, palms on the chest, spine straight, abdomen tightened.
B, chest, waist stress, hip, upper body drives the arm to bend backwards until the limit, head back, keep the body balanced, and keep breathing for 3-5 times.
C, trunk back to normal, arms on the side, repeat the above actions.
2, wheeled
This posture is very difficult. On the basis of elbow handstand+back bend, this pose can exercise all muscles, relieve spine, prevent muscle stiffness, strengthen flexibility, stretch abdomen, strengthen gastrointestinal function and promote digestion.
Action points:
A. Lie on your back on the yoga mat, straighten your legs and bend your elbows. Put your palms on both sides of your shoulders, and your fingertips point in the direction of your feet. Relax.
B, bend your knees, the thighs and calves are vertical, the soles of your feet stick to the ground, abdomen, chest, arch your back, lift your trunk off the ground to arch your body, and keep your toes on the ground to maintain balance. Stick to this action 10-20S.
C, hip sinking, trunk back to the yoga mat, repeat the above actions.
3. Camel style
This pose requires the practitioner to take a kneeling position+back bending, which can effectively exercise the flexibility of the spine, flexible joints, correct bad posture, strengthen abdominal muscles and promote metabolism.
Action points:
A. Kneel on the ground, spread your legs to your sides, put your calves on the ground, straighten your waist, put your hands on your sides, and adjust your breathing.
B, abdomen, left hand up, waist force. The body drives the left arm to bend backwards to the limit. Hold the ground with your right hand, raise your head and lift your left calf slightly. Adjust your posture and keep breathing for 3-5 times.
C, torso backward, back to the knees, and repeat the above actions.
How long is abdominal stretching appropriate 2 1? Can stretching grow taller?
Stretching can help you grow taller.
The height of the human body depends not only on the bone itself, but also on the bone space and interosseous tissue. The height of human body in gravity environment is the height of bone space, cartilage and other interosseous tissues after compression. After practicing stretching exercise for a period of time, the interosseous tissue recovered to the optimum thickness, and there was enough space between bones, which not only made the body healthier and better coordinated, but also improved the height by 2-5 cm.
Moreover, stretching exercise is also a kind of fitness exercise, which can promote blood circulation and increase the secretion of growth hormone, so it helps to grow taller.
2. Is stretching effective?
Stretching exercise has limited effect on height.
Stretching can only be said to contribute to height, and the effect is limited. It's not that stretching can make you grow taller, but it's also aimed at growing teenagers whose epiphyseal line is not closed.
3. What stretching exercises help to stretch the long and tall spine?
1, arms straight forward, slowly bending forward;
2. When the body is about to land at 45 degrees, grab the ankle with both hands;
3. Spread your hands backwards from your ankles and stick them on the mat;
4. Move slowly from the back to the front, bend over 90 degrees, and keep your arms vertically downward 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, put your hands together from back to front;
7. Slowly straighten your body, bow your head slightly and put your hands in front of your body;
8. Finally, slowly raise your clenched hands above your head and repeat this every day 10 minutes.
Effect: It can enhance the ductility of the spine, open the gap between bones and make the figure look taller.
Prone stretch
1. First, find a piece of yoga or lie on a clean floor, face down, palms down and shoulders down vertically.
2. Push-ups, straighten your arms, raise your head back, and raise your chin, so as to bend your spine and bend backwards as much as possible for 5 to 30 seconds at a time.
Effect: When stretching prone, you can stretch your back, stimulate your shoulder blades, arms, waist and chest, so that your body can be stretched and help you grow taller.
Down dog stretch
1, the downward dog pose is also a simple three-dimensional posture with the head down, which requires the feet to be open and shoulder-width, the hands are in front, and the distance between the hands is usually slightly wider than the shoulders.
2. The thigh and trunk form an angle of about 90 degrees, and the whole movement is full of strength. The thighs are strongly stretched upward and pushed back, so that the spine is fully stretched and relaxed.
Effect: Down dog posture can stretch the leg ligaments, modify the whole body lines, inject vitality into the spine, improve the posture, and make the human body more upright. Long-term exercise helps to improve.
Lean back against the wall
1, stand with your back against the wall, stretch your hands upward, stand on tiptoe, and try to stick your back against the wall. Each cycle takes 4 to 6 seconds.
This action is actually more difficult to do than it looks, because you have to make sure that your back is flat against the wall.
Effect: It can stretch the back, stimulate the shoulder blades, arms, waist and chest, so that the human body can be stretched, thus helping to grow taller.
Touch your toes.
You can stretch your back and muscles by touching your toes after getting up every morning. The first thing to get up early is to relax yourself by touching your toes. Doing so can warm up the back muscles. This action can also improve your back posture, make you stand straighter and help you grow taller.
Raise your arms above your head before bending down to touch your toes. You can't bend your legs, but you can bend your knees a little. Finally, raise your hands above your head and tighten your spine.
4. How long does stretching exercise take each time? The effect is good.
If you want to help yourself grow taller by stretching, the most important thing is not how long you practice each time, but also to ensure the accuracy and quality of your movements. At the same time, it can help you grow taller with other sports that are conducive to growth.
I often hear people say that stretching is a good form of exercise after running and skipping rope, which helps the body to relax slowly. It is said that stretching can grow taller. Is it true?/You don't say.
5. Which sports are good for growing taller?
Generally speaking, running, skipping rope, playing ball, high jump, long jump and other sports activities are all conducive to growing taller. Even the so-called weight-bearing and oppressive sports such as weightlifting, dumbbells and wrestling are also conducive to growing taller as long as they are moderately exercised and intermittently exercised.
But the most effective long-term exercises are horizontal bar, rings, playing basketball, jumping and swimming. Pull-ups can stretch the spine and promote the growth of spine 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.