First of all, according to the child's personality and physical characteristics, choose the sports that children like. Never force children to do sports they don't like, otherwise it will affect their mood and be detrimental to their height. On the basis of children's preferences, we can choose jumping, climbing, jogging, skipping, cycling, kicking shuttlecock, basketball, volleyball, ballet, stretching gymnastics, swimming and pull-ups according to children's age and sports development level.
These exercises can stretch muscles and ligaments and stimulate the proliferation of epiphyseal cartilage, which is beneficial to the growth of spine and limbs. But we should also be careful not to rush for success, because long-term overload exercise will cause cartilage damage and muscle strain, which is not conducive to the normal growth and development of children. It is best to ensure that the child's heart rate reaches 120 ~ 140 beats/minute during exercise, and it is appropriate to exercise until the child is sweating, feverish and ruddy. Let children do more jumping exercises, and the effect of promoting height development is far stronger than blindly buying increased health care products.
Second, the exercise prescription of growing taller.
1. After jogging for 5-7 minutes in the morning, do 20 minutes of flexibility relaxation exercises, including cheating, bending back and forth, shaking and shaking your body.
2. Vertical; Do hand crane or handstand crane (feet are fixed with bandages).
3. Jump up and touch the height. Jump on both feet and hop on one foot in turn. You should try your best to do every exercise well and try to jump as high as possible every time.
4. Climb a small slope or stairs with a height of 20 ~ 30 meters, relax when climbing, and step on it at full speed for 2 ~ 4 times. 5. Ask two people for help. One person holds his hands, the other holds his feet, and gently pulls his body in the opposite direction for 20 seconds at a time.
Step 6 swim.
7. Play basketball and volleyball.
8. jump. Dance and practice by yourself every day, from less to more, sooner or later, more than 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. You can't do whatever you want. After each exercise, take a short rest to make your breathing steady and your limbs fully relaxed. After the full set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly. Exercise at least 3-4 times a week. Persistence will have a good effect.
Third, the secret of growing taller, there are many opportunities for the baby to grow taller, but there are certain ones? Secret? . The secret of children's growth is:
1, to ensure that 20-40 minutes of vertical exercise every day should grow taller, the first thing is exercise, which is one of the magic weapons for children to grow taller. Exercise must be grasped from an early age. In infancy, let children develop the habit of exercise. At the same time, we should also choose the type of exercise. Longitudinal exercise is good for children to grow taller. For example, high jump, basketball, upward jump and so on. Physical stretching exercises are also good for children to grow taller, such as swimming. Sports such as weightlifting are not good for children's growth. Exercise time must also be controlled, pay attention to the right amount. Parents must urge their children to have at least 20-40 minutes of effective exercise every day, especially in the case of sweating, fever and rosy complexion. Sports that can promote height growth are: pull-ups, basketball, volleyball, jumping, skipping, kicking shuttlecock and swimming.
2. Semi-starvation is easy to grow taller. In terms of diet, we must ensure that children have enough nutrition. There are two key periods for children to grow taller, infancy and adolescence. It is necessary to ensure children's balanced nutritional intake every day, especially to properly supplement animal protein, because the lack of protein will directly affect the growth of height; Therefore, at least 200ml of milk, 1 egg and proper amount of meat, cereals, fruits and vegetables should be guaranteed every day. Snacks should be eaten as little as possible, such as drinks, cream cakes and chocolates. Should be avoided as much as possible.
In addition, under semi-starvation, people will secrete more growth hormone, which can promote height development. Therefore, parents should not always worry that their children do not have enough to eat, and spoon-feeding their children and constantly giving them snacks are not good for their growth and health.
3, turn off the lights to sleep, sleep enough to ensure adequate sleep is an important condition for children to grow taller. Developing children should go to bed early and get up early, and get enough sleep for 8- 10 hours, so that growth hormones and other hormones related to growth and development in the body are in the best state of secretion and function. In addition, be sure to turn off the lights when you sleep. Artificial light sources will produce subtle light pressure. The long-term existence of this kind of light pressure will make people, especially infants, feel restless, difficult to fall asleep, and the quality of sleep is not good, which is very unfavorable to children's bone growth.
Fourth, the influencing factors of children's height
1, the height of hormone secretion depends on the secretion of human growth hormone, especially four important glands-thyroid, pituitary, thymus and gonad. The growth hormone secreted by the brain of dwarfism patients is obviously insufficient; Women with gonadal hypoplasia are all around 1. Below 4 meters; Having thyroid disease can also affect height.
2, health status Children grow fastest before the age of 5, 20 cm a year, and stabilize at about 6 cm a year when they are 5 years old. Entering adolescence accelerates to 10 cm per year, and then the growth basically stops. At this stage, many diseases, such as anemia, chronic infection and indigestion, will inhibit growth, and endocrine disorders will also affect growth.
3. Physical exercise Physical activity is conducive to accelerating blood circulation and promoting bone growth. According to statistics, children of the same age and sex who exercise regularly are 4- 10 cm taller than those who don't exercise.
4. Trace element studies have found that bones lacking calcium in the body will stop growing and get rickets; Children with zinc deficiency not only have poor appetite, but also are not as tall and heavy as their peers. 5. Sexual maturity Generally speaking, children with late sexual maturity are tall; Children with early sexual maturity are shorter.
6, sunlight exposure Appropriate sunlight exposure will increase the synthesis of vitamin D in the body. Vitamin D is extremely important for the gastrointestinal tract to absorb calcium and phosphorus and ensure the normal growth of bones.
Five dietary keys to help children grow taller
1, the diet balances people's growth, completely starting from the quality of imported food, so that the baby can grow taller and all kinds of nutrition should be balanced. Make sure to eat 25 ~ 30 kinds of food every day, which is much richer than eating only three or five things a day. Recommended food vegetable and fruit salad: cucumber, apple, banana, onion, lettuce, pear, orange, etc. Cut into small pieces and put them in a bowl. Pour in salad dressing. Cereal porridge: rice, black rice, red beans, dates, raisins, etc. Wash and cook together 1 hour. Jambalaya: Put oil in the pan. When the oil is hot, add eggs, peas, sweet corn kernels and ham. When the rice is cooked, add rice and stir fry together. Finally, add cucumber and shallots and stir fry a few times.
2, calcium should be sufficient calcium is the basis of bone growth. If you can't get the calcium required by physiology in your diet regularly, and the calcium in your blood and soft tissues is insufficient, you must get calcium from your bones. Lack of calcium in your bones will lead to osteoporosis, spinal deformity and spinal curvature. Without adequate nutrition, bones can't grow normally, let alone grow taller. Recommended foods containing more calcium are: dairy products, eggs, fish, shellfish, tofu and beans, sesame sauce, pumpkin seeds, etc. (vitamin d, vitamin c, lactose, etc. Both contribute to the absorption and utilization of calcium).
Protein has growing babies every day, and the demand for protein is much higher than that of adults. If the supply is insufficient, it will affect the high growth. In addition, collagen and mucin are also organic components of bones. Recommended food: Chicken, beef, fish and shrimp, eggs, milk and tofu are all rich in protein.
4. Iron, zinc and copper are indispensable. Although there is little demand for them, they are indispensable. If they are missing, babies will have all kinds of problems. Zinc-deficient babies have no appetite at all, which will inevitably affect their growth and development. Iron is an essential substance for synthesizing hemoglobin, and copper is a catalyst for synthesizing hemoglobin. If the supply of iron and copper in food is insufficient, the synthesis of hemoglobin will be blocked, growth and development, intellectual development and immune function will be affected, and the baby may often get sick. Recommended foods are foods rich in iron: viscera such as animal liver, beef and mutton, egg yolk, fish, adzuki beans and spinach. Foods rich in zinc: oysters, animal livers. Foods rich in copper: pig liver, pig blood, shrimp, crab and shellfish.
5, fresh fruits and vegetables Fresh fruits and vegetables are rich in vitamins and are necessary for the human body. Vitamins A and C can make the baby have normal resistance. Recommended food and vegetables: Chinese cabbage, carrots, cucumbers, green peppers, tender bamboo shoots, tomatoes and onions. Fruits: oranges, bananas, pears, apples, grapes, peaches, apricots and watermelons.