This is an automatically translated article.
The article is professionally consulted by Master, Doctor Nguyen Minh Tuan - Pediatrician - Department of Pediatrics - Neonatology - Vinmec Danang International General Hospital.Practicing yoga and running are two physical activities that are known and practiced by many people because of their simplicity and health benefits, especially for children who are in the development stage in the hope of improving their height. So do yoga and running really help to grow taller?
1. Does height grow when running?
Running helps maintain a healthy body, fit and prevent weight gain, but there is no clear link with height growth. It is very likely that trying to maintain good health will create favorable conditions for growing taller. Therefore, young people should try to maintain running and other physical activities to promote health.For jogging, to achieve the highest efficiency, you need to adhere to the time: Warm up for 5 - 10 minutes, then run continuously for 30 - 45 minutes, spend 5-10 minutes running slowly and rest, Run 3-5 times/week.
In addition to spending time jogging according to your schedule, you can also choose other forms of running such as walking instead of taking the bus, parking further away from the mall, walking through the parking lot, taking the stairs walk instead of the elevator, ...
MORE: Diet for runners
Chạy bộ giúp tăng cường sức bền, duy trì thể trạng cơ thể bình thường
2. Never exercised, where to start?
If you're new to exercise or have struggled with it in the past, talk to your doctor about an exercise plan. Then start by incorporating more activities into your daily life. For example:Get used to exercise by making small changes to your lifestyle like:
Try taking the stairs instead of the elevator Park on the farthest side of the parking lot Walk 10 - 20 minutes ago or after lunch with people eating at their desks On Saturdays and Sundays, instead of lounging at home watching TV, you can go to the park, bike, or row a boat. You should set weekly goals with any lifestyle change:
Write down what activity you plan to do, on what day of the week, for how long, and at what time of day. Try to be as specific and realistic as possible. At the end of each week, review your goals and set new ones for the coming week. Setting a schedule will help you stick to your goals. With clearly recorded information will help you keep track of the training process. If you run into a roadblock later, you can review what you've done in the past or use your achievements to re-energize yourself.
MORE: How many calories does walking 10,000 steps burn?
Leo thang bộ thay vì thang máy là một cách tập luyện
3. Does yoga practice grow taller?
At the yoga studio, some stretching exercises can help tone the muscles, making the legs look longer. Exercises also have the effect of supporting the height development corresponding to genetics. Some exercises to help legs look longer and stronger include:3.1. Lunges
Lunge exercises work all the muscles in the legs, helping to improve endurance and tone the leg muscles. The standard lunge is performed as follows:Stand with feet together One foot forward Bend both knees to a 90-degree angle. Do not bend more than 90 degrees because it can hurt the knee. Keep your torso upright as you bend your knees. Hold the position for a few seconds Push the front leg out and return to the starting position. Repeat, alternating legs.
3.2. Bridges
Bridges help stretch and tone the quadriceps, glutes, and hip flexors. This improves hip flexibility and can also help thighs look longer. The bridge exercise is performed as follows:Lie on your back, knees bent in front of you. Feet flat on the floor. Use force to push your feet into the floor while lifting your hips up. The back when moving down should touch the floor. Hold for a few seconds. Bring your body back to the starting point and repeat the movement.
Động tác Bridges
3.3. Hamstring stretch
Increase hamstring flexibility by stretching to maximize hamstring length, which in turn helps legs look longer. The hamstring stretch has two main poses.Sitting position:
Sit up straight on the floor, legs stretched forward. Reach your arms as far as you can toward your feet until you feel a stretch on the back of your thighs. Grab your feet if you can. Otherwise, grasp any part of the leg without pain. Hold for as long as you like and then release. Lying position:
Lie on your back, legs straight. Grab one leg in an reachable position and raise it overhead. Pull your legs towards your chest as much as you can while keeping them straight. You can also do it passively by having someone else push the raised leg toward your chest.
3.4. Downward dog
The downward dog exercise is a familiar exercise in yoga classes. It is done as follows:Kneel on the floor or carpet. Place your hands on the floor in front of you. Extend your legs behind you and return to a push-up position. Push your hips up and back while keeping your arms, legs, and torso straight. You should end up in a “V” shape, with your head between your shoulders. Hold for a moment, then return to a push-up position while keeping your body as straight as possible.
3.5. Squats
Squats are a great way to tone the entire leg, especially the thighs. Squats are performed as follows:Stand straight, feet shoulder width apart. Tighten your muscles to keep your back straight. Bend knees, push hips back. Make sure your knees don't go over your toes and your weight is on your heels. Continue moving down and back until your thighs are as parallel to the ground as possible. Hold for a moment, then lift and repeat.
Squats với bóng là một bài tập tuyệt vời cho sức khỏe
3.6. Cobra
The cobra pose helps strengthen the spine in people with erections. The muscles run along the spine and help keep the body upright, improving your posture. The cobra exercise is performed as follows:Lie face down on the ground, legs extended. Place your hands under your shoulders. Lift your head and chest off the floor using your back muscles. Hold for 15 seconds at the beginning. Relax and lie on the floor. Complete 10 times in a row and then repeat 3 times.
3.7. Shoulder Blade Clock
The Shoulder Blade Clock move focuses on moving the shoulders in a circular motion. It can help strengthen the muscles around your shoulders and teach you how to keep your shoulders in proper posture.Start standing or sitting tall. Imagine that the two shoulders have clocks on them. Move your shoulders up and forward to the 2 o'clock position. Move your shoulders straight back to the 11 o'clock position. Drop your shoulders down to the 7 o'clock position. Slowly do eight times in a row, repeating 3 times.
Bài tập cardio là cách tuyệt vời khác để đốt cháy chất béo
3.8. Corner Stretch
The Corner Stretch exercise helps to stretch the chest muscles. The movements are as follows:Find a corner and stand facing the wall. Step to the corner with one foot. Raise arms with elbows bent so arms are pressed against the wall. Leaning against the angle, keep the arms in the correct position. Maintain a high posture. Continue pressing forward until you feel a stretch in your chest. Hold for 10 to 30 seconds; then relax and repeat. You can move your arm higher or lower to change the stretch. Repeat the movement 2-3 times and maintain the exercise once a day. Also, other sports activities like cardio exercises are another great way to burn fat, tone muscles and make your legs look longer. Accordingly, you can choose to walk, run or swim. wading to help strengthen the legs.
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References: healthline.com, webmd.com, livestrong.com
