The taller the exercise is a purposeful training, the driller must follow the principle of gradual and persistent, the best daily training, morning and dusk each time, before going to bed should not be practiced. Eat more fruits and vegetables, high protein food such as soy products, milk, yogurt, fish, beef and other food. Cross-legged exercises. Both legs as far as possible to the ends of the stretch, while stretching the side of the relaxation, for 3 minutes, repeat 2 times.
The following is a set of steps to increase height exercises that can benefit male growth:
First:
1. Jogging:5~7 minutes.
2. Flexibility and relaxation exercises:Splits, swings, shaking 18~20 minutes.
3. Bar Suspension:Try to relax the body, two feet without load (20 seconds per set), one set with 5~10 kg load (weights tied to the legs).
4. Vertical jump, touch high (branches, basketball boards, ceilings, etc.): double-legged jumps, single-legged jumps, two groups, each group of 10 times. Each group of 5 ~ 8 seconds break, change the leg time break 4 ~ 5 seconds, to jump with all your strength, try to jump higher. 5. ascent slope back and forth running: ascent 20 ~ 30 meters of the slope, try to speed up, and then sprint down, repeat 3 ~ 4 times.
6. Stretching the torso: ask someone to help, a person grasps the hands, a person grasps the legs, two people at the same time in the opposite direction to gently pull your torso, 2 ~ 3 times in a row, each time 15 ~ 20 seconds. The above is practiced once a day in the morning and once in the evening.
The second: to help you straighten the long high gymnastics Warm-up: activities of the limbs of the joints, the spine to keep straight, the upper body leaning forward, arms straight and hard to the back of the upper swing. Walking: swinging your arms greatly, walking forward forcefully. Running: run in small steps, at the same time, both fists on the shoulders, arms bent at the elbow in front of the rotation; fast running and jumping 25-50 meters, repeat 4-6 times, each time after a short break. Stretching: Raise your arms up and stretch in all directions while standing on your heels, repeat 6-8 times with a short break. Bar exercise: hang (20 seconds, 1 minute) while turning your body to the right and left, feet together; swing your body forward and back; swing clockwise or counterclockwise. Jumping pull-ups: squat down, keep your spine straight, jump up, grab the bar, and use the inertia of the jump to do pull-ups (height of the bar and grip distance between your hands varies from person to person). Repeat at least 6 - 8 times each time. Jumps: jump upward, gradually increasing in height, or reaching an established height; jump downward from a slightly higher height; squat jumps. Do 30 - 60 jumps in different positions with your feet firmly planted on the ground. Optional exercises, but at the beginning to do the required number, gradually increase the amount of exercise. After each section of the exercise should take a short break, so that the breathing is smooth and the limbs are relaxed. After the whole set of exercises, lie flat on the floor, tense back and buttock muscles, slightly straight back.
Eating a long high need to do exercise, diet is also very important, metabolism is conducive to growth, supplementation of appropriate nutrition can not only be conducive to health is also conducive to the child's growth, can enhance appetite, promote sleep, give a certain degree of longitudinal pressure of the bones of the movement of the growth of height are beneficial. Specifically, jogging, jumping rope, dancing, basketball and volleyball. But basketball and volleyball players have many children who are already very tall, so if you let children who do not like these sports engage in them just for the sake of growing taller, you are wrong. Experts at Zhengzhou Huazhu Hospital say that because emotional stability is also important for height growth, let your child choose his or her favorite sport. But intense sports that are overly physically demanding are better for high school students whose bodies have stopped growing. Bone development comes in part from vertical pressure, but too much pressure (lifting weights, etc.) makes it difficult for bones to grow vertically. Exercises that help you grow taller Exercises that don't help you grow taller Choose sports that your child enjoys: volleyball, basketball, ballet, stretching, jumping rope, jogging.
It is important to consider the safety and health aspects of eating well and exercising in order to help your body grow taller.
1. Reasonable regulation of diet, not partiality, not overeating, not only to ensure adequate nutrition, but also appropriate moderation. Do not smoke, do not drink alcohol; 2. Life should be regular, sleep should be sufficient, regular, the best sleep hard bed, pillow should be lower than 125px; 3. Pay attention to their own health care, no disease prevention, early treatment of disease. Read about short stature research and height growth and development of the book, read do not understand can consult a doctor, increase knowledge, with science to guide their own actions; 4. Maintain physical and mental health, rich recreational life, emotional stability, no worries and favorable growth and development.
According to statistics, the duration of 1-2 hours of moderate sports, in a certain period of time can make the body wind growth hormone content increased significantly, with the increase in blood growth hormone content, that is, leading to the tubular bone growth area live fall, thereby increasing height.