Let me introduce myself. I am a member of the track and field team of the sports school.
I have been trained in Taekwondo before, and I have made great efforts in this respect because of the high requirements of the project. In addition to consulting a lot of materials and books, I also got some knowledge from students and coaches of sports schools, which are summarized as follows:
1. The most effective exercise-touch high jump
Jumping and stretching (such as swimming) are both helpful to grow taller.
So the frog jump you mentioned also exists, but the effect is far less than that of touching the high jump. Pay attention to stretching when exercising.
Suggest 10-30/ group and 1-5/ group (jumping training also belongs to strength training, so don't be greedy, or you will have too many muscles and cause discomfort).
2. Drink milk every morning and evening (some domestic systems are not suitable for drinking milk, so you can drink soy milk instead);
3. Take liquid calcium (more easily absorbed than calcium tablets);
4. Ensure 8 hours of adequate sleep every day;
5. Avoid long-distance running (below 10 km, which generally does not burden the body) or stress sports such as weight bearing (it doesn't matter to relax and jog; Load, if it is the kind of strength training, there is no problem, just be careful not to oppress the body for a long time)
Stretch ligament
7. Soak soybeans in vinegar (soak raw or semi-cooked soybeans in vinegar for 1-2 days, and then grab a handful every day, which is also one of the ways to keep fit)
Supplementary information: male 25, female 23, stop growing (note that this is for bone age).
So you still have a long time, grow up slowly ~
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