Everyone in puberty should also practice these 4 lessons so that he will soon be more than 1 meter high
Do you want the body to be tall? In fact, you only have a few years of puberty to make your body taller. And want to have high, there must be away.
Puberty is the most important period for height development. In this stage, growth hormone is most secreted, thereby helping muscles and joints develop.
Therefore, a person can increase to more than 10cm within 1 year at this stage is very normal.
However, how high you can depend depends on three factors: genetics, diet, and exercise .
In particular, genetics and nutrition are the two main factors. Gene decides on your potential for development, while nutrition is a fuel supply to maximize your potential.
But practice, though less important, still plays a role in the story of height growth. Although your parents are not high,
but with a proper diet and proper exercise, you can easily overcome previous generations, even possessing an outstanding height compared to normal people. .
The problem is that you have to practice something.
Stretching Exercise – exercises to maximize the height development potential
In fact, there are many exercises to develop height such as swinging, jumping rope.
However, there is a group of articles that many physicians recommend, namely Stretching Exercise – or often called stretching. muscle.
The reason is that stretching exercises affect the spine, enabling the bones to stretch out. Moreover, this is also the lesson that helps you get an extreme position in the real world – a factor that makes confidence and influence your height in the eyes of outsiders.
And here are some of the most common muscle relaxants that anyone can practice and should practice, to get the height you want after the end of puberty.
- Tilting the pelvis (Pelvic Tilt)
This is one of the simplest and most effective exercises to improve height. It affects the entire lower body area, including the lower hip and spine.
The steps are as follows:
- The knees bend up, keeping the feet apart by a hip width.
- Put gravity on your ankles, lift your hips and buttocks until your body forms a straight line.
- Hold in that position for 20s then drop.
- Repeat 5 times.
You can increase the number of episodes more, and increase your posture after getting used to increasing the effectiveness of the exercise.
- Cobra stretch muscle (Cobra Stretch)
The reason there is such a terrible name is because this exercise requires you to be in the same position as a snake at snatching: your neck is lifted up, your shoulders are sloping like a snake.
This exercise allows muscles to expand, help the chest, shoulders, back and abdominal muscles to expand, strengthen the back muscles, and especially put strength into the spine.
Not only improving height, stretch cobra is also particularly suitable for those who have to sit a lot during the day – especially office workers.
- Lie down face down, put your hands under your shoulders, stretch your legs straight
- Tighten the lower body, push the foot fixed to the floor.
- Take a deep breath and stretch your arms, push your upper body up, stretch your arms to the fullest, and press down your bones.
- Keep your muscles as tight as possible for 40s – 2 minutes. During this time, breathe gently.
- Breathe out and lower your body. Relax your muscles, prepare to do it again.
- Hanging (Hanging)
It is also one of the most effective exercises to improve height, because it stretches the spine and joints.
Normally, in the morning you will find yourself a little higher because the spine relaxes during the day, and lower in the evening because the spine is squeezed under the action of gravity.
The hanging action here will help the spine maintain its length longer, enabling the bone to grow, and also less compressing.
There are two ways to practice this lesson. The easiest way is to swing the soap.
There is no need to do anything sublime, as long as you grab the bar, lift your feet to keep your body suspended for 15-20 seconds, repeating about 10-15 times.
Later when your body gets used to it, you can combine lifting your knees, twisting your abdominal muscles to improve some other muscle groups, while improving the effectiveness of the exercise.
Anyone in puberty should also practice these 4 lessons so that he will soon have a height of over 1 meter 80 – Photo 6.
The second way is to hang the person upside down from the beam, keeping the whole body thanks to the ankle.
This is more effective, but quite difficult to implement and easy to injure. You should practice only with the guidance of a professional coach.
Anyone in puberty should also practice these 4 lessons so that he can have a height of over 1 meter 80 – Photo 7.
- Hanging monkey monkey (Monkey bar hanging)
This is another variation of the hanging action, except that you will rely entirely on gravity in this exercise.
How to do the following:
- Fix a beam at a suitable height.
- Hold the bar, relax for 20s, so that the effect of gravity does the rest.
- Lower, relax your body.
- Repeat 10-15 times.