pull-up
Boys are no strangers to pull-ups. They can do it more than ten times a day before going to bed, while women can also do a few if their physical fitness is better. Although very tired, it is still very good for your health in the long run.
When doing pull-ups, pay attention to inhale when pulling up, exhale when drooping, and the whole body should not shake. After finishing, you can walk around a little and relax your muscles.
Pull back
Pulling back is also a more suitable exercise to do before going to bed. Stretch your legs forward, put your feet side by side, bend your upper body as much as possible, and pay attention to stretching your arms forward, preferably touching your feet. This action is a bit difficult at first, but with stretching exercise, the range of action can be gradually increased.
In the standing state, bend down, pay attention to your arms down, reach your toes with your hands, and do it every day, which can open the gap between bones and interosseous tissues, promote the growth of bones and achieve the effect of growing taller. Be careful not to overdo it at the beginning, or you will strain your leg muscles.
Lunge stretch
Lunge stretching exercises the muscles of the back, abdomen and legs, which can make the body stretch better, bend the knees and do lunge stretching, preferably at 90 degrees, and keep the body upright, and the effect will be better. Do it with both legs or so, which is also very suitable for bedtime.
It's best not to be too violent before going to bed, because if the brain is in a state of excitement, it will easily affect sleep, and it may also have adverse effects on muscles or bones, so try to be gentle and soothing.
Suggestions for middle school students
1, drink a glass of milk every morning and evening (you can eat some steamed buns or cakes when drinking milk in the morning, don't drink milk on an empty stomach, and it is best to drink milk at night half an hour after dinner. Be careful not to eat too much rice at dinner, and the appetite is two-thirds of your usual! )
2, eat a moderate amount of soybeans every day, soybeans contain a lot of calcium and protein.
3. One hour before going to bed every night, jump 60 times, the higher the jump, the better, then jump rope for half an hour, jump twice at 1 second, and jump with two legs and one leg alternately.
4. Rest for ten minutes after jumping the rope.
5. leg press, press each leg 60 times until the leg feels sore. Be careful not to hurt the ligament.
6. Stretch your legs for 40 times.
The above is the height10cm of middle school students' little tricks before going to bed, which I summarized for you. It is for reference only and I hope it will help you.