助你挺拔的长高体操（The exercises that help you stand tall and tall）.docVIP

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助你挺拔的长高体操（The exercises that help you stand tall and tall）.doc

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助你挺拔的长高体操（The exercises that help you stand tall and tall）

助你挺拔的长高体操（The exercises that help you stand tall and tall） Warm-up exercise: active limbs each joint, the back of the back to keep straight, upper body forward leaning, arms straight forward to wave at the top. Go: swing your arms wide and move forward vigorously. Run: take small steps, double punch on your shoulders, and rotate your arms around your elbows; Jump 25 to 50 meters fast, repeat 4-6 times, and take a break after each. Stretch: hold your arms up, pull them in all directions, stand on your toes, repeat 6-8 times, and take a break. Horizontal bar practice: hang down (20 seconds, 1 minute) while the body moves to the right, left, and feet together. The body moves forward and backward; Swing clockwise or counterclockwise. Jump type pull-up: squat down, back to keep straight, jump up, grab the horizontal bar, and use jumping inertia to make the pull-up (horizontal bar height and the grip of the hands are different for each person). Repeat at least 6 or 8 times each time. Jump: jump upward, gradually increase, or reach a set height; Jump down from a little higher; Squat to jump up. Do 30 -- 60 different poses and jump with your feet firmly on the ground. You can choose to practice, but at the beginning, you should do as the required number and gradually increase the amount of exercise. After each exercise, you should take a break, calm your breathing and relax your limbs. After the whole exercise, lie on the floor, tighten your back and hip muscles, and slightly waist. Practice no less than three times a week for 35 to 45 minutes. There is no gain without perseverance. Exercise daily There are a lot of drugs and equipment on the market that are expensive, but not as good. In fact, the best way to increase is to strengthen the exercise, the following introduce several kinds of active and increased exercise method, young friends may wish to try. Suspension method: Hold the horizontal bar with both hands, let the body hang down, with the tip of the foot to gently