Exercise the initial shoulder position from bottom to top

Exercise the initial shoulder position from bottom to top What if you want to grow up? -Red Star Years old, but in fact this number is conditional. Some people stop growing when they are 21 years old, and some stop growing when they are 18 years old-it all depends on puberty when the growth zone begins to ossify. In addition, even if growth has stopped, the accumulation of physical strength continues, the internal organs of adolescents are improving, and the muscle system will develop for a long time. If we speak correctly from a scientific point of view, then a person can continue to grow as long as the bones have the ability to grow, and it is impossible to determine this period-everything is too individual.
When the so-called cartilage layer still exists on the bones, it is possible to increase growth during puberty, thereby increasing the size of the bones.

Everyone knows that the nutrition of a developing organism should be complete and reasonable. But few people realize that in order to increase growth, a teenager needs to eat protein food, but for glucose, youneed to be careful. The fact is that these elements can regulate the secretion of growth hormone-protein food can activate its growth, while glucose acts as an inhibitor on the contrary. This is why a teenager’s menu should include nuts, cheese and all dairy products; eggs are a natural protein that is most conducive to affecting the secretion of growth hormone. The teenager will have to give up sweets, sugar and sugary drinks, but this does not mean that he must live without sweets-honey and fruit can replace everything.
To organize a reasonable diet for growing young people, the most important point is to provide the body with vitamins and vitamins. This means that the menu must include butter and egg whites, carrots and tomatoes, fresh herbs and turnips/rutabaga. The doctor emphasized that teenagers eat raw or stewed vegetables every day-they are not only a source of vitamins, but also provide the body with the right amount of calcium and phosphorus.

In the morning we missed breakfast and lunch, and in the evening we ate too much and it was difficult to move. The teenager must independently establish eating habits for his own convenience-for example, eating breakfast at , lunch at 13-1, and dinner at 19-1. Naturally, small snacks are also allowed, but they must consist of fresh fruit or fermented dairy products (kefir, natural yogurt). The most important thing is to observe the time of the main meal every day, so that the digestive system and the whole body work on a strict schedule. Of course, proper nutrition and good sleep will give them results-the growth of teenagers will increase slightly. However, in order to make this process faster and more noticeable, experts recommend regular physical exercise to increase the growth of young people. Experts have developed two sets of exercises, which have beneficial effects on the ligaments of the vertebrae, the shoulder girdle and the muscle tissue of the back. They can stretch and increase strength. These exercises should be performed by adolescents between the ages of 13 and 19, but adults who regularly take comprehensive exercises notice that their growth will increase. In this case, due to the acquisition of the ideal posture, the correction of the undetected curvature of the spine and the restoration of the normal position of the intervertebral disc, the growth is increased. Using gymnastic boards and walls for performances is particularly useful, but at home, these sports equipment can be replaced with chairs and other furniture. Place your right foot on step 3 or 4 of the gymnastics wall (you can choose a chair that suits your height), and you need to hold the wall with your hands. Shoulder level. Now, you should squat up and down on your right leg, and you should move your left leg as far back as possible. This exercise is performed 3-4 times on one leg and then on the other leg. In general, this method needs to be performed 2-3 times for each limb. Turn around to face the wall and lower your arms along your body. Climb on your toes, slowly raise your arm from the side up, connect the top and back of it and extend it. When you stretch your arms, breathe deeply and inhale when you stretch. Then they slowly returned to the starting position while breathing deeply. Repeat 3-4 times slowly, keeping your breathing steady.

For the barbell on the gymnastics wall, raise your arms, grab the barbell above your head, and lower your legs. This exercise is called once, and the duration is 16 seconds to 1 minute, depending on the physical ability of the teenager. You need to lie face down on the gymnastic board. Before performing this exercise, one end of the plank must be fixed to the third or fourth crossbar of the gymnastics wall, and the other end must be placed on a stool to check its stability (the plank should be slightly inclined from the wall). On the board, you need to cover it with a blanket or any material that can slide well. Grasp the crossbar of the connecting plate with your hands, and straighten the upper limb of the joint as much as possible (both elbow and shoulder joints should be relaxed)-the body will start to slide on the inclined plane. Once your body is as downward as possible, you need to bend your arms at the elbow and shoulder joints to pull your body upwards. This kind of lifting/relaxation needs to be done as much as possible, the body can bear-you can start with 4 reps, but you should definitely increase the number of repetitions to 21. Lie face down on the gymnastic board, arms along the body. You should slowly raise your arm from the top of your head while taking a deep breath, then return it to its original position-take a deep breath. You need to repeat the exercise 3-4 times slowly. But the next Kenna architectural time you pull up, you need to move your hand to a position higher than the initial position. Teenagers should also complete the entire gymnastics of exercise 2 to increase their mouths. For exercise 4, you can use the horizontal bar, but its height must be variable so that it can be lowered to the desired level.
To perform this operation, you will need a gymnastics bar, but at home you can use, for example, a spade/rake handle.

You need to hold a stick so that your hands are wide (for example, shoulder-width apart), raise your hands, move them back a bit, and then extend them. Spread the lower limbs to the width of the stick and stretch them alternately with the toes and heels (imitating stretching on the bed).
Lower the gymnastic bar to your chest and raise your head and shoulders by 11-21 degrees. In this position, you need to hold your torso for 5-7 seconds and then return to the starting position. At the same time, raise your legs and straighten them at the knee joints. You need to touch your lower limbs with a stick. Then, they return to the starting position without repeating the practice with sticks. They should not only touch the legs with their hands, but move them under the lower legs.

Lift your back, arch as much as possible, and hold it in this position for 11 seconds. Move to a sitting position with heels and bend your body backwards while pushing your body forward.
After each exercise, you need a short break (1 minute), during which you should take several deep breaths and exhales. Repeat 7 times for each exercise.

Hold the stick in your hand, lift it forward, lift it up, and move it backward-all these operations must be done with the arm bent and held horizontally for 5 seconds. Return to the starting position. Bend the leg to the knee joint, then move it over the stick, immediately reverse the movement, and repeat the exercise on the other limb. Now you need to lower your arms behind your body and move forward. Touch the upper limbs of the floor with your fingers and return to the initial position smoothly. Jumping, stretching and stretching exercises can perfectly stimulate the growth of young people, so you can practice playing-simulate playing volleyball or basketball. Before proceeding with the above complex, a short charge must be performed-the body, muscles and ligaments will become more flexible. Generally, doctors recommend that teenagers take physical exercise to increase dew-any exercise has a beneficial effect on the work of the body, including activating the production of growth hormone. Knowing how to increase the height of a teenager, you can solve this problem without needing medical treatment. If adolescents cleverly combine proper nutrition and exercise, and adhere to a daily regimen (special attention should be paid to sleeping all night), then the dream of achieving growth can be realized. The Best Rotator Cuff Strengthening Routine (BULLETPROOF YOUR SHOULDERS)