Everyone has a dream of growing taller, and asked everywhere how to grow taller, so what is the training method to grow taller? Here I will share with you the training methods to grow taller, I hope it will be useful to you!

The training method to grow taller one

Push-ups (chest, triceps)

Push-ups are the best upper body exercises, which is why it is the first choice of muscle training in the military school and the army. Here's how the move works:

With your legs and feet together and your hands shoulder-width apart, proceed to bend your elbows so that your chest is only a fist's length away from the floor. Slowly descend and ascend, exhaling as you push up and inhaling as you descend. Keep your body in one line, so you can also work your abs.

Also narrow push-ups strengthen the triceps and wide push-ups strengthen the pectoralis major.

Deep squat (thighs)

Whether it is weightlifting, basketball, long jump or running, the squat is a very important strength training program for athletes in these sports, and the benefits of the squat can be imagined. The following is the introduction of the action:

Upright, feet apart, shoulder width, back straight, hands straight forward to maintain balance. Slowly lower your body, leaning back as your hips approach the ground, as if you were sitting down, and pause for a second before rising slowly and holding straight.

Stair ramps are also a good way to train your thigh muscles.

Pull-ups (back, biceps)

Humans have always liked to think of pull-ups as a sign of strength, and in fact the human body is structurally suited to them - just look at the monkeys in the primeval forest. Here's how it's done:

Grab the bar with both hands, gently grasping at the wrists, and bend your elbows so that your body slowly rises until your chin exceeds the bar, then pause for a second before slowly descending. Keep your legs together and lean forward slightly so you can also work your abs.

Forehand to strengthen the back muscles, backhand to strengthen the biceps, wide distance to strengthen the back, narrow distance to strengthen the biceps. You can freely combine them according to your own preferences and needs.

You can train explosively every other week, try some fast movements, and improve the explosive power of your muscles at the same time.

Heel lifts (calves)

Look at the basketball player's strong calves, do you know that it is a heel lift. Here is the action introduction:

Standing on the steps, feet and shoulder width, slowly tiptoe heel, in the highest point of the pause for a second, and then slowly down, the hand can be resting on other objects to maintain balance. In addition to jumping in place can also exercise the calf muscles and rectus abdominis fast reaction ability.

5 Hanging leg raises (abs)

Hold the bar with both hands, and hang straight under the bar. Bend your knees and try your best to contract your calves upward, and when you reach the highest point, contract your rectus abdominis muscles completely for a second. Then lower your legs until they are completely straight. Inhale as you raise your legs and exhale as you lower them. Note: Do your best to lift both knees upward as you lower your calves.

Sit-ups are too simple, not enough stimulation of the abdominal muscles, so I suggest using this method of leg lifting to practice abdominal muscles

Growing Taller Training Methods II

Pulling the waist and back: sitting on the cushion (bed), both legs forward, feet side by side, stomach and chest, the torso is only even if the forward bending, head up, stretching the neck, and the two arms at the same time, touching the feet for good. Each group to do 8 to 12 times, 3 to 4 groups is appropriate. Do pay attention to from slow to fast, action amplitude from small to large, step by step, in order to prevent ligament strain.

Suspension: in the bar or Kegel's family suspension on the bar, every day in the morning and evening before going to bed to practice once. Approach: both hands are holding the bar, feet out of the air, full body grip, waist, hips, legs for quiet trembling; hanging 2-3 minutes, rest 2 minutes and then do it again, 10-15 times and then do 5 times the weighted hanging ankle tie 5 kg weights. Every time you do a rest 2 minutes. This method is considered by many people with perseverance and enough time, very effective!

Stretching before bed: currently the most recognized method of physical increase in height, before going to bed every night, do the stretching of the legs, fully relax the legs, stretching movements in bed, or do the hanging movement, immediately after rest, try not to give the legs and torso have compression force! Long-term persistence, there will be a very good effect of height increase!

Static stretching: gradually increase the strength of stretching, once you feel the pull, pause in the position of who 10-15 seconds, up to 30 seconds. As such, the muscles in the grip of the form of slowly stretching will not show active tightening.

Warm-up exercises: all the joints of the limbs, the spine is kept straight, the body leaned forward, hands straight and hard to the back of the upper swing.

Walking: swing your arms dramatically and walk forward vigorously.

Run: small steps, at the same time, both fists on the shoulders, arms bent at the elbow and rotated forward; fast running and jumping 25 to 50 meters, repeat 4 to 6 times, each time after a short break; downhill running.

Stretch: hands up, then stretch to all sides, while tiptoe heel, repeat 6 to 8 times, take a break in the middle.

Exercise on the bar: hang (20 seconds to 1 minute), hang while the body turns to the right and left, feet together; the body swings forward and back; clockwise or counterclockwise swing. Pull-ups (girls can do this exercise without taking their feet off the ground).

Jumping pull-ups: squat with your back straight, jump up, grab the bar, and use the inertia of the jump to do pull-ups (the height of the bar and the distance between your hands varies from person to person). Repeat at least 6 to 8 times each time.

Jumping: when jumping upwards take each day to jump higher than the last, or to reach a certain established height.

When jumping downwards, jump down from a slightly higher place and bend your legs hard when you land.

From a squatting position, do 30 to 60 jumps in different positions, with your feet firmly planted on the ground.

You can choose to practice the above methods, but from the beginning, you have to follow the prescribed number of movements; gradually increase the amount of exercise.

Full preparation before the exercise; after each exercise, take a break, let your breathing steady, move your limbs, make them relax, do the whole set of exercises, lie flat on the floor, tense the back and buttocks muscles, slightly straight back.

Do this set of exercises no less than three times a week, each time 35 to 45 minutes, must adhere to, will receive unexpected results.

Aerobic exercise

Swimming, jogging, fast walking, skating, cycling, ball games and other aerobic exercise, through the large muscle groups involved in rhythmic repetitive movements, accelerate blood circulation, promote metabolism and growth hormone secretion. Aerobic exercise is best done 3 to 5 times a week, 30 to 60 minutes each time, not more than 2 hours a day, and can be divided into 2 to 3 times.

Bouncing

The human body is mainly determined by the length of the lower limb bones, jumping rope, jumping rope, frog jumping, jumping and touching the high bouncing movement, can make the lower limbs to get rhythmic pressure, adequate blood supply will accelerate the growth of bones. Bouncing exercise to 1~3 times a day, each time 5~10 minutes is appropriate.

Stretching

Pull-ups, rhythmic gymnastics, tai chi, kicking, leg presses, ballet exercises and other stretching exercises can increase flexibility and make the body become more relaxed and flexible. In conjunction with the first two exercises, 3 to 5 times a week.

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