"How tall are you?" is a question that all short people avoid answering. Every time someone asks me: "how tall are you", right and right can't answer because right and right are in An embarrassing height stage, as a girl, 165 is not short, but not high, only medium. What kind of experience is
being short?
● When I wear flat shoes, others will say: You are short and you can wear high heels to relax. Who will consider whether I can wear high heels? Who will consider that I only like to wear flat shoes?
● When I wear high heels, someone will say: You don’t seem to be very tall when you wear high heels. You are not as tall as I am (the northern girl is really tall).
●Everyone has to look up. At a young age, there will be a head-up pattern
●All kinds of out of reach, 7-point pants are changed into 9-point pants
● ...... every time
I was thinking, "If grows 5 cm taller, it would be better for ." This is the wish that you have thought about tens of millions of times in your heart. People from
165 are wailing, please God give me another 5cm! What's more, it's 155 people; if it's a boy, he wants to grow taller even more. After all, if a boy is not over 170, he will be disabled.
So right and right found a problem, no matter how tall you are, you are always a few centimeters away from your ideal body, and you always cannot reach the height you want.
and many people come to adulthood and regret that they did not pay attention to management when they were young and did not let themselves grow taller. Many people have asked if you can increase your height after adulthood. Here you can tell you very clearly: After adulthood, you can really grow taller, at least 2-5cm tall! ! !
Do you not believe me? Don’t worry, let’s take a look at a few cases first:
▼ Faye Wong was able to sprint around at the age of 43, about 2 cm longer, and posted a Weibo to express her happiness~~
This Weibo is Faye Wong in 2012 Announced at the time, if it weren’t for Faye Wong’s personal disclosure, right and right would not believe that they would grow taller as an adult, but there are news reports that explain this situation!
Actually, the main reason why adults grow taller should be due to exercise, because Faye Wong is a fitness enthusiast , good at yoga and Pilates, maybe did some exercises that are conducive to heightening. 2 cm high.
▼Xie Na, 34 years old, runs more than 1 cm tall.
In 15 years, Xie Na, who was 34 years old at the time, also posted on Weibo, saying that grew more than one centimeter taller through exercise.
means that both minors and adults can be increased in a scientific way!
Every point of body posture change will cumulatively affect height. For example, if your hunchback improves, you will grow taller, and you will be much taller: Studies have shown that improves hunchback , and you can increase it by 2cm:
. For example, if improves X-shaped legs , you still It can be increased by 2cm:
because the X-shaped legs more or less make the legs bend, and bending will affect the length of the legs to a certain extent, so it is necessary to improve the X-shaped legs.
can also go to to improve pelvic anterior tilt , thinking that pelvic anterior tilt will make your belly protrude or lean forward. If you improve, you can increase your height by 2cm:
. If you have all of these, The problem is that after you improve, you can get a height of 6 cm. Of course, you may have other bad postures, such as muscle atrophy in your body joints. After lengthening your body, you can grow taller. So, grows 5cm in adulthood. ! It's possible! How does
do it? Let’s first judge whether you have the above-mentioned posture problems. Let’s test it together:
stand with your back to the wall, thenHead, heels, shoulders, buttocks against the wall, legs together, chin in, start to test the problem,
pelvic forward: When you stand against the wall, back of the head, heels, shoulders, buttocks against the wall, both legs When close together, place your palms on your waist. If the gap between your palms at the waist is too large or you can come and go freely with a pinch, the pelvis may be leaning forward; if one palm cannot pass through the waist gap or the back of the head cannot stick to the wall , It may be a posterior pelvic tilt; the normal distance should be exactly one palm distance between the waist. The characteristic of
pelvic leaning is that the lower abdomen is prominent, even if it is not fat, it will be prominent.
hunchback: hunchback can be seen directly visually. When the back arm is standing, it cannot become the shoulder and the back of the head against the wall is hunchback. The degree of hunchback can be judged according to the amplitude. The
hump is characterized by a protruding back, even if the chest is straightened.
X-shaped leg: When you stand on the back wall, the soles of the feet are close together, the hips are against the wall, and the back of the head is against the wall, but the knees cannot be brought together or the knees are closed but the ankles cannot be brought together. This is an X-shaped leg caused by uneven legs. problem. The characteristics of
X-type legs are that the knees of the legs protrude inward, and the ankles cannot be close together.
How to improve the above problems to achieve the increased effect:
improve the Pilates movement of the hunchback:
standing on the back wall standing
This exercise is often used as a basic exercise to correct the posture. The pressure feedback to the body through the wall makes the body aware Whether the spine and pelvis are in the neutral position, and then find the correct feeling of neutral position.
Purpose: Find the neutral position of each part of the body, form the muscle memory of the correct posture, and balance the muscle tension level of the central axis of the body.
Practice method: Stand with your back against the wall, with your feet in a "pilates standing position", with your heels about 20 cm away from the wall, touch the wall with the back of your head, upper back and sacrum, slightly retract your jaw, and your neck muscles along the wall Stretch upwards, relax your shoulders and sink, raise your hips and abdomen. In order to form muscle memory, you can stay for a longer time depending on the situation. Movement changes of
:
1, slightly internal rotation of the hip joint, let the toes forward, into a "parallel standing position."
2. After practicing proficient movements, you can leave the wall, but keep your body position as if you are leaning against the wall.
Arm Circle with both hands
This action emphasizes that the torso core remains stable, and the arms avoid stiff and straight. "Hands in a circle" seems simple, many beginners often only pay attention to the "shape" exercise, ignoring the stability of the trunk and pelvic area. Remember not to do it too fast. After understanding the movement, pay attention to the coordination of breathing.
Objective: To learn how to use core muscles to control your neutral position. And through the upper limb movement under the premise of the neutral position, discover the range of movement of the upper limb.
action steps:
1, "stand on the back wall" standing position, relax your shoulders and sink, press back slightly towards the wall, and relax your hands naturally.
2, inhale, keep your body against the wall, slowly raise your arms forward and upward.
3, exhale, slowly lower your arms from both sides to restore.
to improve pelvic tilt Pilates movement:
pelvic tilt Pelvic Tilt
This exercise is also called "Imprint and Release" (meaning knocking a stamp, leaving a mark). It is also the starting action of "Bridge" scrolling Bridge. In this exercise, you will learn how to activate the core and properly control the movement of the pelvis. For people with stiff lower back, this exercise can stretch tense lower back muscles and improve flexibility and coordination in this area.
Purpose: To develop core control ability, promote the movement of the pelvis in the sagittal plane and to find the neutral position of the pelvis.
action steps:
1, lying on the cushion on your back, spread your legs as wide as your hips, bend your knees at a 90-degree angle, and keep your spine and pelvis in a neutral position.
2, exhale, then pull the navel to the spine, tuck the abdomen, and slowly raise the pubic bone.
3. Inhale, roll the spine to restore, forming an arched arc on the lower back below the navel.
repetition: 3 to 6 times. Typewriter
Typewriter
As the name implies, the "typewriter" is a horizontal back and forth exercise, that is, on the basis of the "bridge" pose, a coronal plane parallel stretching spine exercise. This is also a fine controlled exercise. Although the range is not large, many times, at the beginning, you will find that the range of activity on both sides is not exactly the same, which indicates the muscle tension and extension of your spine. It may be in an unbalanced state. Through step-by-step practice, this gap may gradually decrease or even reach the final amplitude to return to an ideal consistent state.
Objective: To develop core control ability and coordinate the movement of the pelvis and spine to promote the left and right lateral movement of the pelvis in the coronal plane. Action steps for
:
1, bend the knees on your back, raise the hips into a bridge shape.
2. Keep the hips level, stabilize the knees and shoulders, and move the hips parallel to one side from the middle.
3, keep the hip height unchanged, and then move parallel to the other side.
4. Lower the hip height slightly, and continue to move the hips left and right. Descent layer by layer until it falls to the ground.
improves the Pilates action of the X-leg:
Single Leg Circles
This action can further improve the stability of the pelvis and core control, strengthen the hip strength, and increase the flexibility and mobility of the hip joint. In addition, Through this exercise, you will also learn how to stabilize the muscles in the shoulder area. The leg circle requires smoothness and coherence, and concentrate the strength of the core area to guide the action as much as possible.
benefits: improve the stability of the pelvic area, tighten the waist and abdomen. Flexible hip joint,
action steps:
1, straight leg supine, hands on the side of the body. Raise your right leg until the thigh is at a 90-degree angle to the ground. While keeping the pelvis stable, try to straighten your right knee and point upwards. Slightly externally rotate the hips of the thighs to a Pilates stance.
2, inhale, cross your right leg inward to the other side, and keep your pelvis firmly attached to the cushion.
3. Continue to draw a circle on the right leg and draw down to the center of the body in the air.
4, exhale, drive the leg to continue to open the circle to the right, and then return to the starting position.
After repeating the circle, perform the same number of reverse circle exercises. Finally, slowly put the leg bends back on the cushion, and then repeat the circle movement on the other side.
Repeat: Repeat 4-8 times in each direction on both legs.
Single Leg Stretch
This exercise emphasizes that the focus is not on the legs, but more on the control of the body and the stability of the pelvis. To keep breathing stable and coordinated, your legs should keep changing rhythms. Avoid twisting your waist when you alternate legs. Keep your legs always flexed and stretched in a straight line, and don't cross the width of your pelvis.
Benefits: Improve pelvic stability and core control, strengthen abdominal muscles and gluteal muscles, and improve body coordination.
action steps:
1, lying on your back, bend your knees and raise your legs close to your chest, and your thighs form a 90-degree angle with the ground. Place your hands above your knees.
2, shrink the abdomen, raise the head and shoulders. Keep your head, neck, and back stable, straighten your left leg and point to a 60-degree angle along a diagonal line, place your left hand on the outside knee, slightly press down on the knee and draw your body closer, and hold the right hand near the outside near the ankle. The elbow joint opens slightly.
3. Start alternating legs, inhale, do a set of tuck and leg extension on both sides, then exhale, do a set of tuck and leg extension on both sides.
4. After finishing the action, return to lying on your back and hold your knees to your chest.
repeat: 4 to 8 rounds.
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