★ Magic heightening gymnastics ★
Rustam Ahmetov really wants to be an excellent high jumper. But his size is too disappointing. Since 14 years old, he has hardly grown. At the age of 16, his height is only 1.6 1 meter. But after some efforts, akhmetov actually made himself grow 2 1cm in just three years, and realized his dream of becoming an excellent high jumper. What panacea has such miraculous effect? It's simple to say, do a set of aerobics every day. This set of gymnastics can be summarized by 12 words:
Warm up, walk, run, stretch, hang and jump.
1. Warm-up and elevation: Keep your body upright, then lean forward, straighten your arms and swing back and forth forcefully.
2. Walking height: swing your arms greatly and move forward vigorously.
3. Run higher: run in small steps first, put your hands on your shoulders at the same time, and bend your elbows forward; Then run and jump 25-50 meters quickly. Repeat 4-6 times, with a break between each time.
4. Stretch increase: stand on tiptoe, stretch your arms straight up, and then stretch in all directions. Repeat 6-8 times with a short break.
5. Lifting: Hanging on the horizontal bar (20 seconds to 1 minute), legs together. First turn your body left and right, then swing back and forth, and finally do pull-ups (girls can keep their feet off the ground by doing this exercise). Do it for 4-6 minutes each time, and repeat each action 6-8 times. Another way is to keep your upper body upright and squat down, then grab the horizontal bar when you jump, and do pull-ups by inertia (the height of the horizontal bar and the distance between your hands depend on your personal situation), and repeat several times.
6. Jump higher: jump up, try to jump higher than last time, or try to reach a certain height. Jump down, jump down from a slightly higher place, bend your legs as much as possible when landing, then push your feet hard on the ground and jump up again, 30-60 times each.
Precautions: Do warm-up exercises carefully to prevent injury. Step by step, you can choose some exercises first, and then do a full set of exercises after a while. From the beginning, we should pay attention to doing well according to the prescribed figures. You can't do whatever you want. After each exercise, take a short rest to make your breathing steady and your limbs fully relaxed. After the full set of exercises, lie flat on the floor and tighten your back and hips.
Meat, slightly stiff waist. Doing exercises at least three times a week for 35-45 minutes each time will be effective.
★ There are three main ways to promote the growth of teenagers:
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 tendons; 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.
★ Japan 8-minute rapid gymnastics ★
The main point of this exercise is to learn to exert strength to the maximum and relax to the maximum, because the whole exercise process only takes 8 minutes, 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.
This method has been popularized in health and beauty magazines, and it is also clearly introduced in QURVK magazine in Japan. It is really the most effective exercise method for short young people to grow taller. According to the report, it can be effective in one month and has become popular in Japan.
★ Add gymnastics ★
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.
★ The human body increases dietary nutrition ★
Every teenager is very concerned about his height and hopes to grow taller. Scientific research has found that in addition to heredity and disease, there is another important factor that leads to short stature, and that is nutrition. Reasonable dietary structure is very important to promote the use of height.
1, a balanced diet. The amount of food should be sufficient, and all grains, meat, fruits and vegetables should be eaten. Food should be diversified, thick and fleshy, and complement each other.
2. protein needs enough adolescence, and the demand for protein is much higher than that of adulthood. If the supply is insufficient, it will affect the growth of tree height. Food is rich in lean meat, fish and shrimp, eggs, milk, beans and their products, including protein. In addition, collagen and mucin are organic components of bones, and teenagers should supplement them in time. Skin, trotters, chicken, fish and soft-shelled turtle are rich in collagen and mucin.
3, calcium supplementation should be appropriate According to the survey, children with calcium deficiency who supplement calcium are much higher than those who do not. If you can't get the amount of calcium needed by physiology regularly in your diet, but the amount of calcium in blood and soft tissues is insufficient, you must take calcium from bones. Lack of calcium in bones will lead to osteoporosis, spinal deformity and spinal curvature, thus making your body shorter. Foods containing more calcium include milk, dairy products, eggs, fish, shellfish, tofu and beans, sesame paste, pumpkin seeds and so on. In addition, vitamin D, vitamin C and lactose all contribute to the absorption and utilization of calcium.
4. Iron and zinc are indispensable. If the iron supply in food is insufficient, the synthesis of hemoglobin will be blocked, which will cause abnormal physiological functions of many organs and tissues, and the growth and development, intellectual development, immune function and cell metabolism will be affected. In daily diet, viscera such as animal liver, red meat (beef, mutton, etc. ), egg yolk, fish and beans are very high in iron content and high in bioavailability. In addition, zinc is related to gonad and gonadotropin secretion, which has a great influence on the growth, development and intelligence of adolescents. Therefore, foods rich in zinc, such as oysters and animal livers, should be supplied regularly.
5. Unsaturated fatty acids Unsaturated fatty acids are the main source of human cholesterol, and are essential substances for the production of steroid hormones in the body, such as sex hormones, adrenal hormones, vitamin D3, etc. Foods rich in unsaturated fatty acids include vegetable oils, especially corn oil and soybean oil. Fish oil, lean meat and fish should also be eaten frequently.
6. Vegetables and fruits should be fresh. Fresh vegetables such as cabbage, carrots, cucumbers, green peppers, tender bamboo shoots, tomatoes, onions and fresh fruits such as oranges, bananas, pears, apples, grapes, peaches, apricots and watermelons. It contains vitamins that are very important for human height, so it is well supplied.
7. Water supply should be adequate. Water is the source of human life, and the water of teenagers accounts for more than 65% of their body weight. Water can promote metabolism, make body toxins easily discharged, and contribute to growth and development. Drinking more than 2000 ml of water every day can be accomplished by drinking warm water in the morning, soy milk for breakfast, vegetable soup for lunch, milk before going to bed, light salt boiled water before exercise and hot tea in summer.
★ Height growth method: nutrition and exercise ★
After years of investigation and research, Dr. Chuanyan, a Japanese height research expert, also showed that genetic factors accounted for only 23% and acquired factors accounted for 77%, which is undoubtedly an excellent news for short people. As long as they work hard the day after tomorrow, it is not difficult to grow tall. We use sports? Nutrition methods have been studied on some short people, and the results also prove that the efforts of the day after tomorrow are extremely important for growing taller.
(1) We use the method of exercise and nutrition to improve our height. In terms of nutrition, we mainly let teenagers drink a glass of milk after training.
(2) In sports, two sets of heightening gymnastics are mainly combined with a national patented product, namely, exercise-assisted lacing, to carry out heightening training. The first set is: "Growing High Center Exercise", which consists of five sections; (1) supine stretching exercise-supine on the mat, arms bent, fingers crossed on the chest, lower limbs straight; Inhale, at the same time, extend your arms to the top of your head, jump on your toes and stretch your body as far as possible; Exhale gently, relax and recover; Exercise frequency 10-25 times depends on age. (2) Standing and jumping-the number of movements depends on age, 6-20 times. (3) Rowing-standing, with one step forward with your right foot in a lunge, raising your arms forward, downward and backward at the same time and swinging vigorously for 25 times like rowing. (4) Cordless skipping rope-skipping rope with hands in rope shape instead of rope in place, at a speed of twice per second; The number of exercises depends on the individual's physique for 3-5 minutes, about 120 times per minute. ⑤ Push-ups-push-ups with both hands on the ground, then abdomen and legs closed; The upper body is still, and the legs are forced to straighten and push back at the same time; The number of movements is divided into 3-5 groups according to age, each group 15 column. The second set is lacing practice, which is combined with the patented movement to encourage the use of lacing at the same time. There are five sections in total: ① flexion and extension of stepping joint-tie the lacing belt on the stepping joint and fasten it, and lie on your back; Lift both toes at the same time, then jump forward with both toes at the same time, and repeat rhythmically 18-25 times; Breathe in on tiptoe, and exhale on tiptoe. (2) Leg stretching exercise: After the belt is tied, lie on your back and move your legs along the bed surface at the same time. When contracting, the calf and thigh are 90 degrees; Repeat 15-20 times, inhale when you retract your feet, exhale when you straighten your feet, and meditate in your heart, long, long, long. (3) Hip-kicking exercise-after the belt is fastened on the back, the thigh pulls the legs to the front of the abdomen at 90 degrees with the body, and then the heels of the legs push the ground hard; Inhale when the thighs are together, exhale when pushing and stretching, and meditate on long, long and long; Repeat 10-20 times. ④ Dragonfly-like exercise-tie the upper limb strap to the shoulder, lie prone, and naturally stretch your hands backwards. When inhaling deeply, your arms will stretch backward, lift your upper body, raise your head, and lift your legs up at the same time, making your whole body look like a flying dragonfly; Relax when exhaling and do it 5-8 times repeatedly. ⑤ Leg wheel movement-supine into an inverted shoulder elbow shape; Legs are like riding a bicycle, constantly turning back and forth, changing speed quickly and slowly; Do it continuously for 2-3 minutes. These two sets of exercises are the main body of high training. We let the trainers practice 50 minutes every other day, and let them practice height center exercises in the morning and stretching exercises in the evening. As a result, the effect of height improvement is quite good.
(3) To improve gymnastics, we should persist in it, because it is more troublesome to improve the height than to develop to the width of the body, which contains very subtle problems. We need to do exercises with less intensity and longer time than those developed to the width, which requires long-term persistence, patience and courage. The practice of fishing for three days and drying the net for two days will not get satisfactory results. Only by regular exercise, the physical fitness is enhanced, the body shape is good, and the height naturally goes up.
(4) Reasonable collocation of nutrition. Milk, fish, spinach, carrots and oranges play an important role in the increase. Natural food has little negative impact on human body, which is beneficial to fully absorb the nutrients needed by teenagers in the process of growth and development, and is irreplaceable by drugs and health products.
(5) Pay attention to overcoming some bad habits that are harmful to height, such as sitting correctly; Good and adequate sleep; Smoking, drinking and some irritating foods are prohibited; Exercise regularly to prevent colds; Study hard and have a good rest, so that you can rest every time you study 10 minutes, preferably lying down; Get more sunshine and fully accept the touch of the sun.