One way to help you grow taller
1, climb the wall and touch the height and stand facing the wall. Draw a marking line on the wall in advance, which is your highest touch point. Then, use your hands and fingers to rise along the wall, start with your feet, and stretch as far as possible, trying to touch or exceed the height marking line. Then slowly lower the heel and hand together. Inhale when doing ascending exercise, and exert strength on abdominal muscles; Exhale when you put it down and relax your abdominal muscles.
2. Hang the horizontal bar with both hands (positive grip) and do static hanging until you feel a little tired. Abdominal muscles should be relaxed as much as possible.
3. Swing your arms with your feet apart, straighten your legs, touch your left foot with your right hand, and swing your arms alternately with your left hand touching your right foot, and turn your head upwards.
4. Open the poles with two feet touching the ground. Use a bamboo pole (about the same height as yourself) and put it on the back shoulder of your head. Hold the pole arms straight with both hands. The upper body leans forward parallel to the ground and the legs are straight. Then turn left and right to make the top of the bamboo pole touch the ground.
5. Hook the horizontal bar in front of the ankles of the two feet, head down, and relax the abdominal muscles as much as possible. Pay attention to protection.
6. Imitate climbing pole by hand. Put your toes on the ground and stretch your hands alternately.
7. Sit back on the stool and sit at the front of the square stool. Hook the heavy objects such as the bedside and bookcase with your toes, then fall back and down, with your arms held high and extended back and down, stick your waist to the stool surface, and stretch your head down as far as possible.
8. Sit on the ground in front of the upper body, and the upper body is at right angles to the ground. Then, the upper body falls forward, and the arms are extended forward, and the fingertips touch the farthest place.
9. Kick back and hold the ground with both hands, kneel on one foot, and do the exercise of kicking back and stretching with the other foot four times in a row. Then, the left and right feet are exchanged.
10、? Arch bridge? Practice opening your feet and landing your hands backwards? Arch bridge? Type action. Start with your feet on the ground, okay? Arch bridge? After that, the heel-catching action can be added. Attention should be paid to protection during this exercise, and it is forbidden to lift the waist for children.
1 1, stretch in bed before going to bed or when you wake up in the morning, you can do more stretching activities in bed. Keep your hands and feet as far as possible.
12, vertical jump and touch the height
Push your feet to the ground quickly and forcefully, and at the same time, swing your arms slightly from back to front and up, jump forward and up to fly, and fully spread your body. Bend your knees in place and start jumping, do straight leg stand-up in the air, fully open your hip joint, make back bow action, and bend your knees to cushion when landing.
Method 2: Helping to grow taller
1. Copra:
Lie face down on the ground (the landlord recommends paving something ~ the dormitory floor is cold and woody), and hold your palms down on your shoulders vertically (imagine a walrus). . . )。 Push up, straighten your arms, tilt your head back and raise your chin, so as to bend your spine. Bend back as far as possible for 5 to 30 seconds at a time.
2, Super Copra:
Start action: the arm is supported vertically and the spine is bent backwards (that is, the end action of the previous set of actions). Then push your ass up and drive your whole body to form an upside-down V-shape. When you push your ass up, put your chin in and try to hold your chest. Then slowly return to the starting action, and a cycle takes 10 to 20 seconds.
3, cat stretching action:
Kneel on the ground with palms and knees, with thighs and arms perpendicular to the ground, arms straight, and bend over and raise your head while inhaling. Arch your back and bow your head while exhaling. A cycle takes 3 to 8 seconds.
4. Basic leg stretching:
Sit down and split your legs (visually 120 degrees, it's just very open anyway. ), try to keep your knees straight, then grab your left foot with your left hand, pull your body toward your left foot, and change your right foot for a while. Make sure your waist is straight and you can only move your ass. The upper part of the spine can't bend. This set of stretching exercises has effects on both legs and spine. Each cycle takes 6 to 15 seconds.
5, bridge stretching:
Lie on your back, knees bent, feet on the ground, heels touching your ass as much as possible. Grab your ankles with both hands and push your ass up. (Not only is the chin short, but it is also laborious to grasp the ankle. My old waist ~)
Try to push the abdomen upwards, and then slowly restore the initial movement. If your hand can't catch your ankle, put it in physical examination and use its strength to prop up your body.
This set of movements takes 3 to 10 seconds per cycle. It may be difficult to do this at the beginning. Take some perseverance, even if it is not standard at the beginning, it doesn't matter. Stick to it and you will get it later.
6. Table stretching
Sit on the ground with your legs straight forward, toes up, hands on both sides of your ass, fingertips forward, chin closed against your chest, and then lean back as far as possible.
When you lean back, your ass pushes up, then your spine, thighs, palms and soles are slowly parallel to the ground, while your calves and arms are perpendicular to the ground. In this way, you put on a table.
7. Bend forward
Stand with your legs together, put your hands on your ass. While keeping your hands on your ass, bend forward as far as possible and reach down with your head. Be careful not to bend your knees or touch your chest when doing the action. Each cycle takes 4 to 8 seconds.
8, yawning stretching
Put your hands together behind your neck and lean back as far as possible. Each time it takes 5 to 15 seconds.
9, super stretch:
Standing with your hands up and your body leaning back slightly, you can feel the tension in the lower part of your spine. Because this action is simple and comfortable to do, I suggest you do it not only during the planned time, but also anytime and anywhere in your life, when watching TV or when you are not asleep in bed. This action takes 4 to 7 seconds per cycle.
10, bend forward with your head in both hands: put your hands behind your head, bend forward as hard as you can, reach down with your head, and reach down into your chest. This action takes 4 to 7 seconds.
1 1, stretching against the wall:
Stand with your back against the wall, with your hands up or even, stand on tiptoe and stick your back against the wall as much as possible. It takes 4 to 6 seconds for each cycle. This action is actually more difficult than it looks, because you have to make sure that your back is flat against the wall.
12, basic waist twisting:
Stand with your hands raised horizontally. When the upper body twists to the left, your legs should remain motionless. It takes 2 to 4 seconds for each movement, and then change to the other side.
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