Скачать с ютуб 【10分钟长高拉伸运动】 10 Stretches to Grow Taller & Slimmer & Improve Posture в хорошем качестве

【10分钟长高拉伸运动】 10 Stretches to Grow Taller & Slimmer & Improve Posture

#HowToGrowTaller #HowToIncreaseHeight #HowToGetSlimmer #StretchesBeforeAndAfterExercising #如何长高 #10分钟长高拉伸运动 #变瘦 #腿型变得更好看 #运动前后的拉伸运动 Watch this    • 【挑战一个月拉筋长高】 Stretched For a Month to ...   This stretching exercises are suitable for everyone who wants to grow taller, get slimmer and improve posture. Stretch before and after exercising. 这组拉伸运动非常适合给想长高，想变瘦，想改善姿势的人。也适合在运动前和运动后做。 Even though I’m not a professional one but I just want to share my stretching routine that make me grow taller and slimmer with you guys, if there is any mistake, just tell me then i will fix it. 虽然我不是专业的，但我想分享让我长高和腿型变得更好看的拉伸日常给你们，如果有任何错误，请告诉我我会纠正。 10 Reasons Why You Should Be Stretching 10个理由你为什么要拉伸 Improve posture 改善姿势 Improve health 变得更健康 Decrease stress 减少压力 Prevent injury 预防受伤 Reduce pain and stiffness 减少疼痛和僵硬 Improve range of motion 扩大运动范围 Decrease back pain 减少背后疼痛 Improve muscular function 增进肌肉功能 Improve quality of life 改善生活质量 Decrease muscle soreness 减轻肌肉酸痛 Seated Hamstring Stretch Sit on the floor with both legs out straight in front of you Extend your arms and lean forward, trying to reach as far as you can while keeping your legs straight Hold it for 60 seconds Prone Back Extension Begin in a face-down position and lie down on your stomach Put your hands at your sides at shoulder level like you are going to do a push up. Slowly push your shoulders up and straighten your arms. Keep your back muscles relaxed and hips on the floor Only go as high as you are comfortable Hold the position for 1 minute Prone Quadricep Stretch Begin in back extension stretch position Grab the back of your foot, or you can grab onto your ankle, whatever feels most comfortable Pull it towards your butt, keep the other leg straight Maintain position for 30 seconds then switch side and repeat Lunging Hip Flexor Stretch Kneel on your one knee. Bend the other leg out in front of you with the flat foot on the floor Keep your back straight and slowly push your hips forward until you feel a stretch in the upper thigh Hold for 30 seconds then switch side and repeat Butterfly stretch Sit on the ground. Bend your knees and bring the bottom of your feet together, so that your knees are pointed out to the sides Wrap your hands around your feet and slowly slide your heels toward your body as far as you comfortably can Lean forward slowly and press your knees down to the ground. You should feel a light stretch in your inner thighs If the stretch feels too easy, lean forward more as if to touch your nose to the ground. But be careful not to overdo it Stay in this position for a minute Calf stretch Start in a position of your hips above your knees and shoulders above your wrists To do this correctly you have to bend one knee while keeping the other leg straight, straighten that leg to your personal limit Change side and repeat every five seconds Side Mermaid Stretch Begin by assuming a Z-sit position where your both knees bent, with your left leg in front and your right leg behind you Start with the arm on the side front leg. As you exhale raise it overhead and reach over to sidebend The opposite arm can be rested on your waist or on the floor in line with your hip for additional support Breathe deeply and hold this position for 30 seconds. Repeat on opposite side Pigeon Pose Begin in a face-down position Bend your right knee and bring that leg forward Bend your front knee as much as you need so it feels comfortable and not tight or tense Straighten your right leg out behind you and make sure that your right foot is pointing straight back Bend forward and rest the forearms on the floor Repeat this pose with the left knee bent Lying Hamstring stretch Lie on your back with your legs extended and your back straight. Make sure your lower back is on the floor and your hips are level Slowly straighten your right knee, grabbing the back of your leg with both hands and keep the other leg extended on the floor Gently pull your right leg towards you until you feel a stretch in your hamstring while keeping your hips on the floor Breathe deeply and Hold for 30 seconds. Repeat on opposite side You can do this by lifting your head, it can help us to get rid of our fat belly If straightening your leg is too difficult, you can also do this stretch with a bent knee Reclining Hero Pose Begin in hero pose. Hold this posture until you can comfortably sit between your heels, knees on the floor Once you feel comfortable in hero pose, To lie back, place your hands on the floor behind you. Lean your weight into your hands, then lower your elbows and forearms to the floor Lengthen your lower back. Lay your hands on your stomach or at your sides Stay in this posture as long as it is comfortable, beginning with one minute and working up to five This stretching provides an amazing stretch for the feet, ankles, quadriceps muscles, abs, and hip flexors