What exercises are best for tensioning, the best way to help you grow taller, and what exercises are

Exercise is actually only an auxiliary role, mainly diet and genetic factors, and you can enhance your physique through exercise.

Aerobic exercise effect: exercise cardiopulmonary function, fat loss, enhance endurance, improve body shape, etc.

Time Segment Selection:

1. Exercise after sunrise after breakfast, eat 100 grams of easily digestible food and a little milk 30-60 minutes before exercise.

2. Exercise an hour and a half after breakfast.

3. Start two hours before dinner and eat 100 grams of easily digestible food 30-60 minutes before exercise.

4. One and a half hours after dinner, and an hour away from sleeping, choose according to your habits.

Aerobic exercises include: swimming, running, jumping exercises, mountaineering, skipping rope, playing ball, etc., you can choose any of them, the time should be controlled in 45-60 minutes, jogging can also be. Control the target heart rate, that is, the pulse is within (220-age) (65%-85%), and then you can also do sit-ups and push-ups.

Teenagers can practice pull-ups, parallel bars two-handed bracing and jumping movements, and some stretching movements, mainly to keep the bones from being squeezed, stretch, and hanging on the horizontal bar to stretch.

Do not exercise for more than 90 minutes at a time. Exercise 4-5 times a week, and 7 times if you have good physical strength.

It is not advisable to exercise on an empty stomach and before sunrise in the morning. Exercise will deplete the body's glycogen, generally choose an hour and a half after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat before exercising, supplementation will affect the effect of fat loss or muscle gain, and there will be ***.

Running, basketball. Football. Jump rope, long jump.

Dora. Exercise in general is always based on genetics.

The upside-down movement is the fastest in jumping 1

To be honest, playing basketball can actually exercise and grow taller!

I'm sure you've all seen the news that exercise is the best way to help you grow taller, and what exercise is the most effective? And so it is, exercise does help to grow taller. The best forms of exercise to grow taller are brisk walking, jogging, swimming, skipping rope, playing basketball, and even touching various equipment.

1. What kind of exercise helps you grow taller?

We all know that exercise helps you grow taller, so what kind of exercise can help you grow taller? There is a vertical jump to touch the height, the feet are naturally opened, the same width as the shoulders, the arms are naturally raised, the forefoot is naturally kicked on the ground, and the body rises in the process, to make full use of the waist and abdominal muscles, so that the arms can be stretched in the air as much as possible. The second is a stretching exercise, with the fingers interlocked, the palm facing outward, and the body naturally bending downwards until the palm reaches the position of the foot, until you feel the tightness of the shoulder muscles, and then repeat the same movement when you change sides.

The third is that you can stick to skipping rope, do not choose leather shoes or hard shoes before skipping rope, and also choose a skipping rope with moderate length and thickness, and do some hot exercise before skipping rope to avoid muscle strain. <>

2. The benefits of exercise.

In fact, exercise can not only help us grow taller, but also have many benefits. For example, he can**, increase the body's metabolic rate through exercise, burn more fat energy, and can effectively reduce fat. <>

Maintain the content of muscles to achieve the purpose of **. The second point is that exercise can reduce the risk of chronic diseases, improve the insulin sensitivity of diabetic patients, improve the cardiovascular health of patients with coronary heart disease, and keep blood pressure and blood lipids stable through regular exercise. The third point is that exercise can strengthen the brain and improve memory.

At this time, you can participate in some sports, such as playing basketball or football, and you can also choose high jump, and you can choose long-distance running.

First, climb the wall and feel high, stand facing the wall, mark a line on the wall in advance, and stretch your feet and arms up as far as you can reach the limit of the marked line. Second, the horizontal bar is overhanging, holding the horizontal bar with both arms to make a static hanging, until it is a little difficult; Third, bend forward, sit on the ground with your legs straight, your upper body at right angles to the ground, and then lean forward, doing your best to extend your arms forward; fourth, playing basketball, badminton, skipping rope and other jumping sports; Fifth, stretching exercises, which can stretch ligaments and muscles and bones, not only help to increase height but also help physical health.

Playing basketball is the most effective, after all, people who play basketball tend to grow very tall, and playing basketball is a good way to do it.

In a short period of time, it is necessary to grow taller quickly, in fact, it is necessary to raise scientifically, to have enough sleep, children sleep well, it is easier to grow taller, and there is a balanced nutrition, and then a moderate amount of exercise every day, such as playing basketball for an hour, skipping rope for half an hour, running for half an hour, so that it should be faster to grow taller. Play basketball. I saw with my own eyes that there was a colleague's child in our unit, the boy was only about one meter when he was in junior high school, and his parents were not too tall.

Since the child started playing basketball, he has been holding a basketball on the court all day long.

First of all, the growth plate of some people does not close after the age of 25! But they thought they didn't have a chance to grow taller, and they didn't continue to supplement their nutrition and pay attention to reasonable rest, so they lost a chance for their bones to grow again. This exercise trains both the abdominal muscles and the gluteal muscles.

Lie on your stomach on the mat with your elbows bent and propped up on the ground, your feet on the ground, your shoulders and elbows perpendicular to the ground, your torso straight, your abdomen and hips tightened, your eyes looking at the ground, and breathing evenly. Lift your legs upwards and stay at the highest point for 10 seconds.

Exercise can promote people's metabolism, can also promote the stretching of the spine, correct some bad habits, and then can help people grow 1-2 cm taller. Among the many exercises, the one that can help you grow taller is stretching. Through a series of stretching exercises, I can open up the skeletal space and interosseous tissues, so I reached 150 in just a few months, some boys were taller than me before, now I am taller than him, boys are just slow to develop, don't worry too much, girls develop fast, but girls are immediately slower in grades 7-9.

I wish you to grow tall and healthy. Some boys grow fast, some slowly.

Eating a reasonable diet is an important factor in determining height, and many people have the habit of skipping meals in the morning, which is wrong. Skipping breakfast is very easy to affect physical development, and even lead to physical diseases, such as gastritis.

There are many sports, such as sit-ups, planks, chainside running, swimming, skipping rope, rock climbing, and hanging horizontal bars and so on. This shed oak exercise is very helpful for growth.

There are many exercises that are effective, such as long-distance running, or high leg lifting, which can make our limbs more coordinated, and after good breathing, it will make the metabolism become very fast, so it can also make us grow taller.

Sit-ups, push-ups, playing basketball, skipping rope, these exercises are very effective, and they can all help to grow taller, which is very helpful for height.

Performing the following exercises will help to increase height:

1. You can increase your height by jumping rope, which is an effective way to increase your height, and the training time is between 20 minutes and 25 minutes.

Second, sit and bend forward, grow taller and stretch muscles and bones, third, eat more and exercise potatoes to ensure a balanced nutrition of three meals a day, and consume a glass of milk and an egg every day to ensure calcium intake. Each exercise can adjust the amount of exercise according to its own situation.

Jump rope works best. Because when jumping rope, each joint of the body will be subjected to a certain amount of pressure, which can stimulate the growth of bones.

Playing basketball, table tennis, badminton, tennis, high jump, long jump, swimming, these sports are all good.

Long-distance running Some parents like to practice long-distance running every morning, and they also pull their children a few years old to run with them, which is not right. Because children are in the stage of growth and development, the muscles develop longitudinally, the muscle strength is poor, and the long-distance running with too much intensity is easy to make the muscles tired.

Labor, which affects the normal development of muscles. On the other hand, children have a smaller heart and weaker contractility, and a small chest and less lung ventilation and poor oxygen uptake. Long-distance running that is too intense will increase the burden on the heart and lungs, resulting in oxygen supply.

should be insufficient. Therefore, children's long-distance running is not only difficult to consume energy for the body, but also affects the normal growth and development of children. In addition, children have poor heat and cold tolerance, and are prone to excessive sweating on hot days and cold weather.

Cool cold. Morning exercise must pay special attention to temperature changes. In short, children's long-distance running should be done according to their ability and step by step in order to achieve the effect of exercise. It is generally believed that children under the age of 12 should not run more than 1,000 meters each time.

The speed should not be too fast.

Tug-of-war "Pulling carrots" is a story that almost every kindergarten child knows and can sing, and tug-of-war is often a favorite activity for children. During tug-of-war, the toddler's body is either leaning back, or leaning forward, or sideways, and the limbs are maintained in a fixed position, especially when the two teams are evenly matched, it often lasts for a certain time. The bones and joints of young children are delicate and easy.

Injuries and deformations, under the intensity of tug-of-war, children's muscles are in a constant state of tension, and they need to consume a lot of oxygen and nutrients, which often leads to a shortage of oxygen due to short supply. In case of hypoxia, no.

Muscles alone are susceptible to fatigue and are not conducive to normal muscle development. In addition, tug-of-war often requires continuous breath-holding, which affects rhythmic breathing and leads to a decrease in the amount of blood returning to the heart, resulting in a decrease in cardiac output and a sudden increase in the burden on the myocardium. In this case, there is temporary ischemia of the heart and brain, and in severe cases, fainting may occur.

Therefore, tug-of-war is not a regular exercise suitable for young children.

Playing basketball, in fact, as long as the exercise and nutrition keep up.

Basketball. Let's jump, and you can also exercise your physical fitness.

Do stretching exercises every day, that is, the whole person stands up straight, and then raises his hands to the top of his head, stretches in four directions, forward, backward, left and right, and puts the legs on the table, chair or tree trunk at hip level to do stretching exercises, you can do it, but you still have to insist, it is useless not to insist, people who are not tall are mainly promoted by acquired exercise, so come on... Ay... It seems that I am also very short, and I am also super inferior.

Playing basketball and swimming are the easiest to grow taller.

High jump, playing basketball or something. In short, do more ligament stretching exercises!