Exercise can make people grow taller, but not any exercise can make people grow taller:
1. Sports conducive to height growth: volleyball, basketball, football, ballet, aerobics, stretching gymnastics, rope skipping and jogging.
2, sports that are not conducive to height: weightlifting, weight-bearing exercises, excessive exercise, sports that consume too much.
There are 12 words in heightening gymnastics: warm-up, walking, running, stretching, hanging and jumping.
(1) Warm-up: Keep your body upright, then lean forward, straighten your arms and swing back and forth forcefully.
(2) Walking: swing your arms greatly and move forward vigorously.
(3) Running: running in small steps, putting both hands on the shoulders at the same time, bending the elbows and turning forward; Then run and jump 25-50 meters quickly. Repeat 4-6 times, with a break between each time.
(4) Stretching: stand on tiptoe, straighten your arms up, and then stretch in all directions. Repeat 6-8 times with a short break.
(5) Suspension: Hold the horizontal bar with both hands, so that the body is suspended and suspended. When hanging, it is best to gently touch the ground with your toes, and then do pull-ups. Boys can do 10~ 15 times a day. Girls can do it 2~5 times a day.
Exhale when pulling up, and inhale when slowly descending. After exercise, you should walk around and relax your muscles. After hands are relaxed, clench your fists, put your hands on your chest, then loosen your fingers, smell your eyes, open your mouth, stretch your eyebrows, relax your facial muscles, and then lie in bed to relax the muscles of your back and arms. In short, we should learn to give full play to ourselves and relax ourselves to the maximum.
After practicing the hanging method for a period of time, you can carry out hanging increment on this basis. The method is to hang for 20 seconds, then tie 5 kg sandbags on each leg and hang for 20 seconds; Then fix it on the horizontal bar with a belt and hang it for 15 seconds, and then put on an iron sand vest with a weight of 10 kg 15 seconds. But time and weight are not absolute and vary from person to person.
(6) Jump: jump with your feet and touch branches, basketball stands and ceilings.
10 times as a group, jumping up for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent.
Besides, you should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try to jump about 200 times a day.
Precautions: Do warm-up exercises seriously. Step by step, you can choose some exercises first, and then do a full set of exercises after a while. From the beginning, we should pay attention to doing well according to the prescribed figures, and we can't do whatever we want. After every exercise, you should have a rest first, so that you can breathe smoothly and relax your limbs fully. After the whole set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly. Do exercises no less than 3-4 times a week, persevere and the effect will come out.