What to do before bedtime sports can grow high

What to do before bedtime sports can grow high, in real life, everyone wants to be higher, so it looks more tall and powerful, and the way to grow high is also very much, the following for you to share what to do before bedtime sports can grow high.

What do you do before going to bed can be high 1

(1) long jump: standing or running long jump can be. The jump should be strong, in the air, knee show hip, two arms up, full exhibition body; fall when the front foot support on the ground, bending the knee cushion. According to their own physical condition every day to do 7 to 10 times, the middle of the appropriate rest.

(2) supine up (two heads up): the body lying on his back on the carpet or bed, hard to collect the abdomen at the same time, two legs, two arms straight upward, accompanied by a low neck two hands as close as possible to the two feet, according to their own physical ability to do 8 to 12 times per group, 3 to 5 groups is appropriate, appropriate rest between the groups.

(3) pull back: sit on the cushion (bed), legs stretched out in front of you, feet side by side, belly and chest, torso as much as possible forward bending, low head, stretch neck, both arms at the same time forward, touch the feet as well. Each group to do 8 to 12 times, 3 to 4 groups is appropriate. Do pay attention to the slow to fast, action amplitude from small to large, step by step, in order to prevent ligament strain.

(4) touch high: in place or running (three or five steps) jump, knees, hips fully straight, waist and chest, two arms up to touch the hand to touch the object hanging in the air, the height of the object in order to try to touch the appropriate. Left and right hand each for 5 times as a group, rest 2 minutes between groups. According to their own physical condition to do 3 ~ 5 groups. It's best to practice on an open, flat, hard and soft field.

Whether it is the long jump or sit-ups are very simple, do not need a lot of time only need to use a few minutes to complete, if these can let you grow taller why not spend a few minutes of time to do some exercise it, so from now on to get yourself moving!

What exercises to do before bed to grow taller2

Exercise 1: Stretching before bed

Stretching before bed is also a very simple way of stretching, and also by far the most recognized physical method of growing taller. Before each sleep, lying on the bed to relax the body, and then make the action of stretching, stretching limbs.

This will help to improve the quality of sleep, relieve physical fatigue, and also promote the body's growth and development, thus effectively helping the body to grow taller. If you stick with it for a long time, you will definitely have a good effect on your height.

Exercise 2: Pull-ups

Doing hanging exercises or pull-ups before going to bed can also help you grow taller, and men can do it 12 to 15 times a day, and women can do it 2 to 5 times a day. When doing this type of exercise, you must pay attention to the body to pull up the inhalation, and focus on the awareness of the latissimus dorsi muscle, the body does not shake, the body down when the exhalation, the toes lightly touch the ground can be.

After doing the exercise, you should walk around, relax your muscles, relieve the whole body of muscle tension, which is more conducive to the growth and development of the body, so as to grow taller body.

Movement three: pull the waist and back

Pulling the waist and back in bed before bed is also a good heightening exercise, which can effectively stretch the ligaments. The practice is: two legs forward, feet side by side, abdominal chest, body leaning forward, head up and neck, two arms forward at the same time, the last is able to touch the feet. Do 8-12 times per group, 3-4 groups per day is appropriate. Do pull the waist and back when the action should be from slow to fast, action amplitude from small to large, to prevent ligament strain.

Exercise 4: Touching the toes

Touching the toes movement is mainly stretching the limbs and back tendons, so that their own collection as far as possible to the position of the toes, during which the knees can not be bent, if the early stage can not reach such a level, you can be slightly closer to the position of the toes, every day, a little progress. Through the stretching exercise, you can pull open the bone gap and inter-bone tissue, there is sufficient space between the bones, the height will be increased, so as to achieve the purpose of growing taller.

Touching the toes exercise every day before going to bed to do about 1 minute, the best effect. At the same time, before doing stretching exercises must be warmed up first, step by step, not too hard to avoid straining.

Exercise 5: Lunge Stretch

Lunge stretching can make the back and abdominal and leg muscles get stretch stretching stretching, start to do before bending the knees, do lunge-like stretching. Bend your knees 90 degrees, in a line from front to back. Step one foot in front of your body and push your hips forward to stretch. Keep your head up and look ahead, keeping your body in an upright position. Swap feet back and forth, stretch the other side, and repeat for 10 minutes.

Tips

It is not suitable to do some strenuous exercise before going to bed, because after the exercise, the nerve center of the brain will be in a state of excitement, which will lead to the exercise of the person should not sleep, and then cause dreams and even insomnia symptoms. So it is recommended not to do strenuous exercise before going to bed, appropriate to do some soothing exercise to stretch the bones can be.

What do you do before going to bed to grow taller 3

How about sports to grow taller

1, leisure sports

Leisure sports can cultivate the sentiment, the life of the movement of this type of activity mainly include walking, climbing stairs, cycling to work, gardening activities, housework, shopping, Shopping and so on. The best of these are walking, cycling and gardening. If you don't have the opportunity to do gardening, you can walk and bike more often, preferably for more than 30 minutes each time. Household chores, cleaning windows, mopping the floor, washing clothes can play a good exercise effect.

2, muscle exercise

Muscle strength training in daily life is most likely to be ignored. Aerobic exercise has little effect on the muscles, so take time out of your week for specialized strength training. Suitable for daily training are sit-ups, standing press-ups, and also some upper body weight-bearing exercises with dumbbells.

3, stretching exercise

This type of exercise mainly includes yoga, stretching action, soft gymnastics. The office workers should do more shoulder, neck and back stretching, such as standing on the wall, hands along the wall constantly upward stretching "climbing wall movement"; hands behind the back of the fist stretching back; hands above the head, waist backward bending, stretching the abdomen.

What exercises can be done before bedtime to grow taller4

Children more exercise can grow taller

Exercise is a good way to promote the growth of bones, running is one of them, the following is to see whether the jogging can be promoted to grow taller.

First, pay attention to sleep enough, people in deep sleep growth hormone secretion, especially long bones in the growth hormone are secreted during sleep. Secondly, pay attention to nutrition, especially calcium-containing foods such as milk, if the calcium is not enough, it will affect the normal development of bones. Thirdly, more exercise, more sports, do more legs and feet movement, more jumping, because the movement is auxiliary to the growth of high.

The growth of height should be combined with a variety of factors, including exercise, diet, sleep, nutrition and so on. From the sports side, basketball is a better sport, girls can use in situ jumping to touch the top of the head above the object. Also, from the nutritional aspect, drink more milk, bone broth, fish soup, eat more eggs and fresh vegetables and so on. There is also the need to get enough sleep, sleep is also helpful for growth.

The general situation is that running at night is appropriate. The first thing you need to do is to get a good dose of the same thing you're used to. The situation, with the parents of the genetic inheritance has a certain relationship, followed by the child's usual diet digestive results. In the case of your child, first of all, you can go to the hospital to check the epiphyseal closure, at the same time, pay attention to the child's diet, must be digested and absorbed, otherwise there is no nutrients to grow the body.

Guidance:

Because emotional stability is also very important to the growth of taller, so let the child choose their favorite sports. But intense sports that overly consume physical energy are better for high school students whose bodies have stopped growing.

It is recommended to go to the hospital to do an epiphyseal gland closure check, if not yet closed, need to enhance the nutrition, supplemental vitamins, protein, diet should be balanced, appropriate calcium, strengthen the exercise, keep the spirit of happy will be taller.

In fact, because each person's physique is different, so that more exercise may be some children will grow taller. But some children effect will be less obvious, but I hope that parents pay attention to is whether it is not high, often exercise for physical health is a good help. At the same time, if you want to find a word before the diet is also the need for parents to worry more, exercise plus a reasonable diet will be more healthy growth.