As we all know, teenagers are the fastest growing period, so many people hope that teenagers will grow taller at this time. Next, I sorted out some information about how teenagers increase. Let's have a look!
How to increase the height of teenagers to 1 requires the participation of multidisciplinary forces such as endocrine, nutrition, sports, psychology and sleep. According to the target difference between children's predicted height and expected height, the acquired factors that affect their height, such as nutrition, exercise, sleep, etc. And continue to plan and monitor it until it achieves the goal of catching up in stages.
According to the survey, a year's physical exercise can make the height of boys and girls 1 ~ 2 cm longer than that of their peers who don't exercise, and 2 ~ 3 cm longer than that of girls and children. Pupils who exercise regularly are about 5 cm taller than those who don't exercise. Physical exercise can promote the height of the body. First, it can promote the secretion of growth hormone. Secondly, the blood supply of bone cells is strengthened, which is beneficial to improve the proliferation ability of epiphyseal cartilage; Third, it can stimulate epiphyseal cartilage proliferation. According to research, the secretion of growth hormone increases obviously after exercise, and at the same time, exercise will also exercise muscles and bones, making them more robust. Therefore, researchers at home and abroad unanimously affirm that exercise helps to grow taller.
Some people say that playing basketball and skipping rope can increase the height, but in fact, not all children who play basketball or skipping rope can finally reach the genetic height. There is no panacea to improve your height. In other words, every child's height is not ideal for different reasons. Simply imitating other children's practices may be helpful to children, or it may delay the golden age of children's height growth because of improper choices.
The golden age of children's height is 6- 10 years old. At this time, children have less pressure to study and have enough time to exercise. Began to understand the rules, can understand the coach's complicated instructions and can complete them well; At the same time, I began to care about the problems that affect my rights and interests in the collective, such as height, and I have a subjective will to grow taller; Willing to change unreasonable eating or sleeping habits in order to increase. These characteristics are the necessary conditions to improve the training effect.
How do teenagers grow taller? 2 Factors affecting height
Height is influenced by many factors, which can be summed up in two aspects: heredity and environment. Among them, heredity has the greatest influence on height, accounting for about 70%. Environmental factors include nutrition, sleep, exercise, disease and environmental pollution. Generally speaking, heredity, sleep, nutrition and exercise are the four main factors affecting height. When you get older, taking some drugs that increase hormones will increase bone and joint fat, which is not only not high, but also harmful.
Exercise is beneficial to the secretion of growth hormone at night.
Exercise can directly promote the secretion of growth hormone, and can also promote the secretion of growth hormone during sleep on the night of exercise. At the same time, moderate exercise can increase your appetite, bring you healthy sleep and help you grow taller. Someone said after practice, "Sleep after reasonable exercise is like a baby's sleep."
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, excessive exercise (marathon, etc.). ).
After knowing that some exercises can effectively increase height, I will give some specific ways to increase height:
1, suspension mode:
Hold the horizontal bar tightly with both hands to make your body droop. When drooping, 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.
The main points of this exercise are:
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.
2. Jump method:
Jump with your feet and touch branches, basketball stands, ceilings, etc.
10 times as a group, jumping 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.
As can be seen from the above paragraphs, fitness is still very helpful to teenagers, so parents and friends can exercise their children according to the above methods. But I still want to remind my friends that the increase of teenagers depends not only on fitness, but also on their own nutritional intake, so as to ensure the growth needs of teenagers. In addition, we must ensure their reasonable sleep time.