What sports can make you grow taller? Exercise is the basic way to keep healthy. This exercise can help us exercise well. Exercise can relieve our mood, prevent the "three highs" and help us grow taller. Here I will tell you what exercise can make you grow taller. I hope it helps you.
What exercises do you do to help you grow 1 1 climb the wall and touch the height?
Stand facing the wall and draw a marking line on the wall in advance. This is your highest contact point. Then, use your hands and fingers to climb along the wall, kick your legs, and stretch upward as far as possible, trying to touch or exceed the height marking line (Figure 103). Then slowly put down your heels and put your hands together. Inhale when doing ascending exercise, and exert strength on abdominal muscles; Exhale when you put it down and relax your abdominal muscles.
2, horizontal bar suspension
Hold the lever with both hands (positive grip) and do static hanging until you feel a little tired. Try to relax your abdominal muscles.
3, swing arm extension
Feet apart, legs straight, right hand touching left foot, left hand touching right foot alternately swinging arms, head up.
4. The pole touches the ground
Open your feet, put a bamboo pole (about the same height as yourself) on the back shoulder of your head, hold the lever arm straight with both hands, and straighten your legs and lean forward parallel to the ground. Then turn left and right to make the top of the bamboo pole touch the ground.
5. Hook
Hook the horizontal bar in front of your ankle, head down, and try to relax your abdominal muscles. Pay attention to protection.
Step 6 imitate climbing pole
Make a climbing pole with your bare hands. Touch the ground on your toes and stretch your hands alternately.
7. Sit back on the stool
Sit on the front of the square stool, hook your feet and toes with heavy objects such as the bedside and bookcase, then fall backwards, hold your arms high and extend backwards and downwards, stick your waist on the stool surface, and extend your head downwards as far as possible.
8, the upper body forward lead
Sit on the ground with your upper body at right angles to the ground. Then, the upper body leans forward, the arms stretch forward, and the fingertips touch the farthest place.
9. Stretch back and kick
Put your hands on the ground, kneel on one foot, and kick the other foot forward and backward for four times in a row (Figure11). Then, the left and right feet are exchanged.
10, "Arch Bridge" Practice
Spread your feet and put your hands back on the ground to form an "arch bridge" action. At the beginning, both feet land on the ground, and after the arch bridge is formed, the heel grasping action can be increased (Figure 1 12). Attention should be paid to protection during this exercise, and it is forbidden to lift the waist for children.
1 1. Lie in bed
Before going to bed or waking up in the morning, you can do more stretching activities in bed. Keep your hands and feet as far away as possible.
12, vertical jump touch height
Push your feet to the ground quickly and forcefully, and at the same time swing your arms slightly from back to front, jump forward and fly up, and fully expand your body. Bend your knees and start jumping in place, stand with straight legs in the air, fully open your hip joint, do back bow movements, and bend your knees to cushion when landing.
What exercises will help you grow 2 1 and stretch statically?
Gradually increase the pulling force, and once you feel the pulling force, stop at the position of 10- 15 seconds, which shall not exceed 30 seconds at most. If the muscles stretch slowly in the form of grasping, they will not show active contraction.
Step 2 pull your back
Sit on the mat (bed), stretch your legs forward, stand side by side with your feet, tuck in your abdomen, bend your torso forward, raise your head, stretch your neck, and stretch your arms forward at the same time, preferably touching your feet. Do it 8~ 12 times in each group, and 3~4 groups are appropriate. When doing it, pay attention to from slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.
Step 3 stretch before going to bed
It is the most recognized method of physical elevation at present. Do leg stretching exercises before going to bed every night, fully relax your legs, do stretching exercises in bed, or rest immediately after hanging exercises, and try not to put any pressure on your legs and torso! Long-term persistence will have a very good increase effect!
Step 4 hang
On the horizontal bar or self-denial family hanging bar, practice once every morning and once every night before going to bed. Solution: Hold the pole with both hands, keep your feet off the air, grasp the whole body, and the waist, hips and legs are quiet and trembling; Hang for 2-3 minutes, then rest for 2 minutes. After 10- 15 times, do load lifting for 5 times-tie a 5 kg weight to the ankle. Take a break for 2 minutes every time you do it. This method is considered to be very effective by many people with perseverance and plenty of time!
Step 5 touch the heights
Take off in the same place or take off in the run-up (three or five steps), with your knees and hips completely straight, your waist upright, your chest upright, and your arms outstretched to contact the object hanging in the air, and the height of the object should be as high as possible. The left hand and the right hand do it five times in a group, and rest for 2 minutes between groups. You can do 3~5 groups according to your physical condition. It is best to practice on an open, flat and moderate ground.
6. Other dynamic movements
Jogging: 5 ~ 7 minutes. Flexibility relaxation exercise: cheat, swing, shake 18 ~ 20 minutes. 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 the two people gently pull your torso in the opposite direction for 2 ~ 3 times, each time 15 ~ 20 seconds.