In the human body, bones, like other organs, are constantly metabolized, and when the internal environment or external environment changes, the structure will also change. When people exercise, the blood circulation is accelerated, the metabolism is vigorous, the secretion of growth hormone is obviously increased, and the epiphysis (that is, the parts at both ends of long bones) and muscles are adequately nourished, which can promote the development of the body and make the body grow taller and faster.
What sports can make teenagers grow taller? There are mainly the following three categories:
The first category is lower limb movement. Including skipping rope, high jump, pole vault, long jump, vertical jump, one-legged jump, bipedal jump, stair climbing, mountain climbing, hiking, walking, skating, roller skating, skiing and so on.
The second category is stretching. Including aerobics, aerobics, rhythmic gymnastics, unarmed exercises, stick-holding exercises, pull-ups, pendants, swings, loops on single and double poles, chest expansion, leg swinging, leg press and other stretching exercises, swimming in summer is also a good project for limb stretching activities.
The third category is general sports. Including basketball, volleyball, table tennis, tennis, badminton and other ball games and boating.
Outdoor sports can promote children's height more than indoor sports. There are two sports activities that are particularly beneficial to improvement and worth popularizing.
One is kicking shuttlecock. This is a national style sport with the nature of games. Because it is not limited by the venue, it can be done indoors and outdoors, and the time can be arranged freely, so it is very popular with children and teenagers. When kicking shuttlecock, the legs, feet, waist, hips, knees, ankles and other parts get full activity, which can accelerate the whole body blood circulation, promote metabolism, increase vital capacity, improve visceral function, and also exercise the flexibility and flexibility of joints, so that bones and bodies can be well exercised.
The second is skipping rope and jumping cowhide tendon. These two activities are suitable for children's fitness activities, simple and exquisite, without special venues and equipment, and can also produce unique effects of "dredging meridians, lengthening bones and warming viscera". Chinese medicine believes that the foot is the root of the human body, and there are six meridians and many acupoints that meet at the foot. Therefore, skipping rope and skipping cattle tendon can play a role in dredging meridians, promoting blood circulation and promoting the growth of children's lower limb bones.
Children's developmental period is conducive to reasonable and effective height-growing exercise.
Longitudinal stimulation exercise helps to increase height.
According to Liang Weiguo, director of orthopedics department of Guangzhou Red Cross Hospital, a person's height is related to his parents' heredity, but it is not absolute. Research practice has proved that the height of human body can be increased through special height training in adolescence. Director Liang told reporters that among many sports, some sports that can stretch the body and bring "longitudinal stimulation" to the bones are the most helpful to the growth of height, such as dunk in basketball, hanging on the horizontal bar and smash in badminton. ...
Director Liang pointed out that teenagers in the growth and development stage should make full use of the winter vacation time and do more sports that are conducive to their growth.
(1) Long jump: standing or run-up long jump is acceptable. When taking off, step hard, stretch your knees and hips in the air, and stretch your arms upward to fully show your body; When you fall, your front foot supports the ground and your knees are cushioned. You can do it 7~ 10 times a day according to your physical condition, with proper rest in the middle.
(2) Sit-ups (with both ends upturned): Lie on your back on the carpet or bed, straighten your legs and arms at the same time and lean upward, with your head low and your neck extended, and keep your hands as close as possible to your feet. According to your physical fitness, each group should do 8~ 12 times, 3~5 groups are appropriate, and the groups should have a proper rest.
(3) Pull back: Sit on the mat (bed), stretch your legs forward, stand side by side with your feet, tuck in your abdomen and hold out your chest, bend your torso forward as far as possible, bow your head and stretch your neck, and stretch your arms forward at the same time, preferably touching your feet. Do it 8~ 12 times in each group, and 3~4 groups are appropriate. When doing it, pay attention to from slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.
(4) Touching height: During the take-off or run-up in place (three or five steps), keep your knees and hips fully straight, your waist upright outward, stretch out your arms, and touch the object hanging in the air with your hands, with the height of the object as high as possible. The left hand and the right hand do it five times in a group, and rest for 2 minutes between groups. You can do 3~5 groups according to your physical condition. It is best to practice on an open, flat and moderate ground.
(5) Hanging: On the horizontal bar or homemade family hanging bar, practice once every morning and once every night before going to bed. Methods: Hold the pole with both hands, keep your feet off the ground, relax your whole body, and gently shake your waist, hips and legs. After hanging for 20~30 seconds, rest for 30 seconds before doing it, and then do the load hanging twice after 2~3 times-tie a 5 kg weight to your ankle. Every break 1 min.
The above exercises aim to stimulate the function of pituitary gland and the rapid growth of bones by stimulating joints such as knees, elbows, spine and cervical vertebrae. Keep exercising for a long time, and the effect will be good. In addition, Director Liang Weiguo emphasized that sleep and balanced nutrition are also important for growth, so don't favour one over the other.
Sports to help children grow taller.
Children's limbs have long bones, only the backbone part is hard, and both ends are composed of cartilage. In the process of growth and development, there will be an ossification center in these cartilages, which will gradually harden, grow and expand, and people's height will gradually increase. So people's height has a great relationship with the development of bones. Regular physical exercise can improve the blood circulation of human body, enhance the absorption of nutrients, improve the growth ability of bone cells, and make bones grow stronger and stronger. In this way, the child's head will naturally grow taller. According to the investigation of medical experts, the average height of children of the same age and sex who often participate in physical exercise is 4-8 cm different from that of children who do not participate in physical exercise, and some even more.
So, what sports can help to increase the height of children? The most effective sports are horizontal bar, jumping, swimming, rings, floor exercise, basketball and pull-ups. Because jumping can stretch muscles and ligaments and stimulate cartilage growth; Swimming can fully stretch and exercise all parts of the body; Pull-ups can stretch the spine and promote the growth of the spine, thus promoting the height of children.
Premature strenuous exercise affects children's height.
Regular exercise helps people grow taller. Because physical exercise can speed up the whole body blood circulation and improve the nutrition of muscle and bone system. Proper exercise can also increase the stimulation to the epiphyseal plate of bones, accelerate the proliferation of bone cells, and thus promote the growth of bones. In addition, physical exercise can stimulate the pituitary gland to secrete growth hormone. These will accelerate the growth and development of children and promote their height.
However, it should be pointed out that children's early strenuous exercise will also affect their height. This is because excessive physical exertion will affect the nutritional supply of bones and muscles, and if coupled with insufficient nutrition, it will seriously affect the normal growth and development of the body and the growth of height. At the same time, children's early participation in strenuous exercise will also inhibit the secretion of growth hormone, thus affecting their height.
So, what kind of exercise is the most suitable?
Whether the amount of activity is appropriate can be determined according to whether the child's feeling, performance and reaction are normal after exercise. If the child feels good, energetic, sleeps well and eats well after exercise, it means that there is no excessive exercise. On the other hand, it means that the amount of exercise is too large or too large. Parents should promptly guide their children to reduce the amount of exercise to prevent it from affecting their growth and height.
Reminder: 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.