Do the following exercises. The amount of exercise does not need to be too large, but it is important to persist.
Pendulum and pull-ups hang up and back.
You can use horizontal bars or doorframes. The height of the horizontal bar and the door frame should be hung on the bar with the body and the toes just off the ground. When hanging, hold the bar with both hands, the distance between the hands is slightly larger than the shoulder width, and the feet are close together, so that the body swings back and forth. Note: the amplitude should not be too large and the time should not be too long. The pendulum is best arranged every morning. When pull-ups, hold the bar alternately, inhale when pull-ups, exhale when falling, try to relax and stay 15 seconds. Boys do pull-ups 12 ~ 15 times each time, girls do them 2 ~ 5 times each time and 4 ~ 5 times a day.
Jump up and feel the height
You can jump up and reach for a preset object (such as a branch or a brick on the wall), or you can hang a ball under the door frame of a football and jump up to touch it. Jump with your feet 10 times during exercise, and jump with your left foot and right foot 10 times after a short rest, 2 ~ 3 times a day.
Ball practice
Often do jump ball games and competitions, such as: actively grabbing rebounds when playing basketball, jumping up to shoot, jumping up to "block", practicing spiking, blocking and diving to save the ball when playing volleyball; Do more jumping and heading when playing football.
swim
Try to stretch your arms and legs in the water. When swimming breaststroke and freestyle, your upper arms stretch forward, and when swimming breaststroke, your legs kick backward. Swimming three times a week.
Good habits, good figure
Some life tips will make children grow taller. The rules of life collected here are easy to practice.
Life rule 1: get enough sleep
Children in the period of vigorous growth and development will secrete a lot of growth hormone during sleep. According to the measurement, the growth hormone secreted in the sleeping state is three times more than that in the awake state. Try to let the children go to bed before 10 at night. If you can sleep soundly, you can not only relieve fatigue, but also promote the secretion of growth hormone. It is necessary to get up on time in order to let children sleep soundly and form regular living habits.
Rule 2: Get more sunshine.
Growth is closely related to climate. Ultraviolet rays in sunlight can promote the formation of vitamin D in the body, and vitamin D can promote the absorption of calcium, which plays an important role in the development of bones. Taking children outdoors or sunbathing is good for bone development.
Rule 3: Stick to proper exercise.
Choose some exercises suitable for children's physical condition and physical strength, and stick to it, which is conducive to the development of bones. For example, horizontal bar exercise is beneficial to the development of the spine and upper and lower limbs. In addition, jogging or high jump, long jump and skipping rope are also good for growth. Proper exercise for a while before going to bed, such as skipping rope 10 minutes, will make children secrete more growth hormone during sleep.