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你还想长得再高点吗?通过特定的拉伸和锻炼就可以实现你长高的梦想。不过,一定要在19到27岁之前做才有效,这是因为这段时间内骨生长板还没有闭合[1] 。按照本文的建议做,让自己长高吧。
步骤
- 摸脚趾。每天早上起床后,你可以通过摸脚趾来拉伸你的背和筋。
- 早起第一件事就是通过摸脚趾来放松自己。
- 这样做可以让你的背部肌肉热身。
- 这个动作还能改善背部姿态,让你能站得更直[2] 。
- 在弯腰摸脚趾之前,先将胳膊举过头顶。两腿不能弯曲,膝盖可以稍微完全一点。
- 结束时,把手举过头顶,拉紧脊柱。
- 桥拉伸。这个动作可以提高背部的灵活性。
- 桥拉伸要比摸脚趾难。
- 先平躺,然后用手从下面抓脚踝。
- 抬起屁股带动躯干,从而拉伸背部。
- 弓步拉伸。这个动作可以放松背部下方和腹部的肌肉。
- 开始时,弯曲膝盖,手放在胯部。
- 膝盖前后呈一条线。
- 一只脚迈到身前。
- 向前推胯部。
- 头抬起,身体微微向后仰。[6]
- 交换双脚的位置,拉伸另一侧。
- 睡觉之前做这个拉伸动作。
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小提示
- 运动要适度,避免受伤。
- 保证睡眠是长高的最重要因素。睡眠可以放松身心,普通人应该保证8到10小时的睡眠。
- 除非医生推荐,否则不要使用任何药物促进生长。增高药大多都是没有效果的,并且有严重的副作用[14] 。
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参考
- ↑ http://www.healthguidance.org/entry/13394/1/Importance-of-Sleeping-in-Growing-Taller.html
- ↑ http://www.walktallshoes.com/grow-taller-exercises.html
- ↑ http://www.active.com/health/articles/3-steps-to-do-cobra-pose
- ↑ http://www.mikereinold.com/2010/06/best-postural-stretch.html
- ↑ http://www.yogajournal.com/article/beginners/cobra-pose/
- ↑ http://www.fitday.com/fitness-articles/fitness/stretching/5-stretches-to-improve-posture.html
- ↑ http://www.esquire.com/lifestyle/advice/a8022/get-taller-exercises-0810/
- ↑ http://www.growthmax.com/five-proven-exercises-that-can-help-you-grow-taller/
- ↑ http://www.stylecraze.com/articles/stretching-exercises-to-increase-your-height/
- ↑ http://www.nowloss.com/can-you-grow-taller.htm
- ↑ http://www.healthguidance.org/entry/13394/1/Importance-of-Sleeping-in-Growing-Taller.html
- ↑ http://www.healthguidance.org/entry/13394/1/Importance-of-Sleeping-in-Growing-Taller.html
- ↑ http://www.kidshealth.org/grow/body_stuff/my_height.html
- ↑ http://www.kidshealth.org/grow/body_stuff/my_height.html
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