The main point of this exercise is to learn to exert maximum strength and relax maximum, because the whole exercise process only takes 8 minutes to achieve the purpose of increasing height, so it is named.
The specific steps are as follows:
Hanging on the horizontal bar, that is, grasping the iron bar on the horizontal bar with both hands to make the body fly. When hanging down, it is best to touch the ground with your toes slightly and relax your whole body to the maximum extent for 20 seconds at a time. Then do pull-ups (holding the horizontal bar), and lift your legs at right angles to your upper body while exhaling. When descending slowly, inhale while lowering your legs. Don't forget to swing your body from side to side and twist your upper body with an iron bar in your hand. In this way, young men can do 12- 15 times a day, and young women can do it 5-8 times.
When you're done, walk around and take a deep breath.
Then stand naturally, with your feet shoulder-width apart, put your hands into fists on your chest and use all your strength (tighten your arm muscles and inhale); Relax, close your eyes naturally, open your mouth slightly and exhale five times.
Finally, lie in bed and relax your back and arm muscles for ten minutes. Hehe, but I haven't found any improvement after practicing for a long time.
Physical and mechanical heightening method
As long as it is human, the back is more or less abnormally bent. If this (abnormal bending) is corrected, the joints of all parts will be lengthened and can be increased. You should not underestimate the time from bending to straightening of joints. There are so many joints in the human body that every little makes a mickle, of course, it is considerable.
Mechanical therapy not only has obvious curative effect on polio and hemiplegia, but also can treat severe cat back and O-foot, so that the spine can be restored to normal, the posture can be improved and the height can be increased. In addition, it can also treat female physical discomfort and frigidity. So more and more women are engaged in this kind of figure. As long as you do it three times a day, you can grow at least 3 cm tall and become graceful after three months, which can be said to be a body that kills two birds with one stone.
(1) Put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, keep your knees bent, and let your fingers touch the ground, and so on 15 ~ 20 times. This action can make the lines of thighs and knees graceful and soft, and make the left and right legs symmetrical.
(2) Open your feet for 30-60 cm, stand up straight, put one leg back for half a step, and then twist your upper body so that your fingertips can touch the toes on the other side. And do 10 ~ 15 times continuously. This action can make the lines of the two wrists graceful and soft, narrow the waist circumference and correct the curvature of the spine.
(3) Open your feet for 60 ~ 70cm, put one leg back for half a step, then raise your arms to shoulder height, and then throw them back horizontally. Twist 7 times in the direction of long legs and 4 times in the direction of short legs. This action can tighten the waist and make the figure beautiful.
(4) Face the wall, keep a distance of 30cm, stand with one leg back half a step, open the heel, let the toes face the inside, then press your hands on the wall, hold your chest out, bend your legs, protrude your hips backwards, and put your knees together. Do it 20 to 50 times in a row. This action can displace the femoral joint, radically solve the problem of uneven legs, and make the leg lines beautiful.
(5) Make a waist pillow that is cm long and twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then lean back with your shoulders and hold your chest out for 20 times in a row. This action can cure fatigue and shoulder pain, and it can also shrink the abdomen.
(6) Pick up a rope and stand, put one leg back half a step, and then jump rhythmically 60 ~ 70 times in this position. Skipping rope is a good whole-body exercise, which is not only of great help to health and beauty, but also can contract the muscles of the whole body and increase the height.
(7) Sit on the calf, put the knee of one leg back 3 ~ 5 cm, pull the shoulder back, and lift the arm straight up. In this position, lean forward and get as close to the floor as possible. Do it 20 ~ 40 times in a row. This action is the most effective exercise to correct the cat's back, which can not only straighten the back, but also beautify the lines of the wrist.
(8) Sit down, tie the upper part of your knees with cloth, hold the calf with both hands so that the knee of one leg is flush with the knee of the other leg, and then pull the body with both hands to bend, so that the chin touches the knee for 20 ~ 30 times in a row. This action can tighten the hip muscles.
(9) After finishing the above eight movements, don't take the cloth off your knees for the time being, put a pillow on your back, straighten your legs and lie flat 15 minutes. If you have cold syndrome, you can tie a cloth to sleep at night, so that the cold syndrome will be better after a while. These are the most effective exercises for people with cat backs and O-feet.
Note: The above methods can partially correct the abnormal bending of the body, but it is not systematic for the increase, and it is easy to deform. Even if it is increased, it can't stop the rebound.
Another kind of gymnastics that is said to be getting more and more effective.
It has been generally recognized that scientific physical exercise helps to grow taller. This paper introduces two sets of heightening gymnastics popular abroad for readers' reference when exercising.
I. 10 Add gymnastics part
Part 1: Sit on the floor with your legs apart. Bend the right knee, heel to perineum; Bend the left knee so that the back of the left foot touches the right knee; Turn the trunk to the left and grab the right paw with your right hand; Turn your torso further to the left, put your left arm behind your back and touch your thigh. Turn your head so that your chin is higher than your left shoulder. Turn your torso, shoulders and head, and take a deep breath slowly. Hold your breath for a few seconds, then exhale. There should be no obvious action in the process. End action: the right hand is retracted from the right palm to the left knee, while the trunk leans back and relaxes. Repeat twice on both sides.
Section 2: Stand firm and put your legs together. Raise your hands above your head, take a deep breath, lean forward slowly, let your fingers touch your legs and your nose touch your knees; Exhale, hold this position for 5 seconds, restore, inhale and repeat 4 times.
Section 3: Face down, lie on the floor, take a deep breath slowly, raise your head as high as possible, then tighten your back muscles, slightly support your hands, lift your shoulders, bend your torso backwards, hold your breath, and keep your posture for 7 ~ 13 seconds. Then, exhale slowly and restore.
Fourth quarter: Turn your back to the sky, relax your muscles, slowly lift your legs to make them 90 degrees with your body, support them with your hands, elbows and forearms, and stand upside down. Hold this position for 3 ~ 4 minutes (it can be extended to 10 minutes later). Then recover, relax and take a deep breath slowly through your nose.
Section 5: Sit on the floor, straighten your legs forward, grab your left toe with your right hand, and try to lift it up, and touch the palm of your right hand with your left hand. Hold this position for 1 ~ 2 minutes, and breathe slowly and freely.
Section 6: Lie on your back, hands slightly open, palms touching the ground, legs up 45 degrees, pause, then lift up to 90 degrees with the ground, take a deep breath slowly, and move your legs to your head. Hold this position for a few seconds, then slowly put your legs on your head, touch the ground with your toes, straighten your knees and take a deep breath. Straighten your legs further and lower your knees as low as possible, so that your knees touch your head. Hold this position for a few seconds until you are tired. Then, slowly restore.
Section 7: Stand with your legs apart, palms down, hands at your sides, shoulder height. Slowly tilt your torso to the left and try to reach the soles of your feet. Hold this position for 5 seconds. Then slowly restore. Repeat twice on both sides and breathe freely.
Section 8: Face down, legs together. Palm down at shoulder height, hand under elbow, naturally bending. Raise your body as high as possible and tilt your head back. Breathe freely through your nose. Turn left and you can see the heel of your right foot (legs and hands remain in place, and your lower abdomen leaves the floor). Then, turn right and look at the left heel. Repeat this series of actions: up, left, right and down. Hold in each position for 20 ~ 30 seconds.
Section 9: Squat down, stretch your hands forward, cross your fingers together, palm down, then hang your head and let it touch the floor next to your fingers. Bend your knees slowly so that they leave the floor, lift your legs, gradually straighten out and stand upside down. Hold this position for 5-20 seconds. Then slowly return to the original position. Stand upright for 1 ~ 2 minutes to restore normal blood circulation. When you start training, you can ask others for help. Exhale through the nose.
Section 10: Sit on your knees, with your head leaning back and hanging back, with your head touching the floor and your arms straight along your torso. Hold this position 1 ~ 2 minutes. Take a deep breath slowly and recover.
Gymnastics is added in the second and fifth quarters.
Section 1: Stand upright, separate your feet, straighten your hands, stretch your upper body as much as possible, and repeat for 6 minutes.
Section 2: Sit with your knees in your hands, stretch your waist as far as possible, then hold your chest straight and repeat for 6 minutes.
Section 3: Bend your knees, put your hands on the ground, touch your forehead, try to stretch your neck and make a bow.
The fourth quarter: raise your arms, stand upright, stretch your whole body as far as possible, focusing on the spine and upper and lower limbs, and repeat for 6 minutes.
Section 5: Stand, hold a post or object, squat freely, and stretch your legs in turn for 6 minutes.
Three types of girls' exercise increased
Hanging method holds the horizontal bar tightly with both hands, so that the body hangs and hangs. When drooping, it is best to gently touch the ground with your toes, and then do pull-ups. Boys can do 10- 15 times a day. Girls can do it 2-5 times a day. ../index.htm
The essentials of the exercise are: exhale when the pull-ups are up, and inhale when you slowly descend. After exercise, you should walk around and relax your muscles. After practicing the hanging method for a period of time, you can carry out hanging increment on this basis. The method is to hang for 20 seconds, then tie 5 kg sandbags on each leg and hang for 20 seconds; Then fix it on the horizontal bar with a belt and hang it for 15 seconds, and then put on an iron sand vest with a weight of 10 kg 15 seconds. But time and weight are not absolute and vary from person to person.
Touch branches, basketball stands, ceilings, etc with your feet. 10 times as a group, jumping for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent. Besides, you should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty.
Because jumping is the main training content, you should try to jump about 200 times a day. Traction method: Stand on the mound with a height of 20-30m, relax and accelerate to run down, and then bend down to the ground with the help of two partners. One partner holds the exerciser's wrist, and the other holds the unruly exerciser's calf. At the same time, both of them exert force in the opposite direction, pulling the trunk 2-3 times, each time for 65,438+02-65,438+05 minutes, and repeating for 6-65 times. This series of exercises will help to correct physical defects such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, adjust neuroendocrine function and various physiological functions, and make them reach the best state, thus achieving the purpose of gaining weight. The most important thing is seriousness and persistence.
Methods of enhancing athletes' sports
There are many kinds of physical exercise methods that are conducive to growing taller. The following is a set of training methods designed by the coach for international athlete and Soviet high jump champion Akhmetov when he was a teenager. This method allowed akhmetov, which had stopped growing for two or three years, to grow 23cm during the four years from 65438 to 07-20.
Jogging -5-7 minutes. ../index.htm
Flexibility and relaxation exercises-cheating, swinging and shaking 18-20 minutes. ../index.htm
Horizontal bar crane-try to relax, two groups have no load, each group has 20 seconds; One group has a load of 5- 10 kg (the weight is tied to the feet).
Hanging upside down (feet fixed with straps)-two groups without load, each group 15 seconds; One group bears 5- 10 kg.
Jump and touch your hands high (branches, backboards, ceilings, etc.). ). Jump on two legs, jump on the left leg and jump on the right leg, each group 10 times. The interval between each group is 5-8 seconds, and the leg change time is 4-5 minutes. Take off with all your strength and try to jump as high as possible.
Climb a hill 20-30 meters high, try to speed up, and then run down quickly. Repeat 3-4 times.
Ask your partner for help. One person holds your hand, the other person holds your leg, and both of them gently pull your torso in the opposite direction for 2-3 times, each time 15-20 seconds.
Besides, you should take part in swimming, playing basketball, volleyball and various exercises. Physical exercise should be diversified as much as possible, and ball games, jumping, cycling, skiing, skating and running can be combined alternately. One of the most important things is jumping. Try to jump 200 times a day.
Which sports are beneficial to increase?
In the human body, bones, like other organs, are constantly metabolized, and when the internal environment or external environment changes, the structure will also change. When people exercise, the blood circulation is accelerated, the metabolism is vigorous, the secretion of growth hormone is obviously increased, and the epiphysis (that is, the parts at both ends of long bones) and muscles are adequately nourished, which can promote the development of the body and make the body grow taller and faster. ../index.htm
What sports can make teenagers grow taller? There are mainly the following three categories:
The first category is lower limb movement. Including skipping rope, high jump, pole vault, long jump, vertical jump, one-legged jump, bipedal jump, stair climbing, mountain climbing, hiking, walking, skating, roller skating, skiing and so on.
The second category is stretching. Including aerobics, aerobics, rhythmic gymnastics, unarmed exercises, stick-holding exercises, pull-ups, pendants, swings, loops on single and double poles, chest expansion, leg swinging, leg press and other stretching exercises, swimming in summer is also a good project for limb stretching activities.
The third category is general sports. Including basketball, volleyball, table tennis, tennis, badminton and other ball games and boating.
Outdoor sports can promote children's height more than indoor sports. There are two sports activities that are particularly beneficial to improvement and worth popularizing.
One is kicking shuttlecock. This is a national style sport with the nature of games. Because it is not limited by the venue, it can be done indoors and outdoors, and the time can be arranged freely, so it is very popular with children and teenagers. When kicking shuttlecock, the legs, feet, waist, hips, knees, ankles and other parts get full activity, which can accelerate the whole body blood circulation, promote metabolism, increase vital capacity, improve visceral function, and also exercise the flexibility and flexibility of joints, so that bones and bodies can be well exercised.
The second is skipping rope and jumping cowhide tendon. These two activities are suitable for children's fitness activities, simple and exquisite, without special venues and equipment, and can also produce unique effects of "dredging meridians, lengthening bones and warming viscera". Chinese medicine believes that the foot is the root of the human body, and there are six meridians and many acupoints that meet at the foot. Therefore, skipping rope and skipping cattle tendon can play a role in dredging meridians, promoting blood circulation and promoting the growth of children's lower limb bones.
It's over. .............. is very difficult, ................. wishes you grow taller as soon as possible ~ ~ ~