It's ok to stretch, go to bed early and drink more milk every day, but if you don't act, it's all nonsense, well, that's it.
First of all, the tips for increasing network transmission are:
1, drink a glass of milk every morning and evening (you can eat steamed bread or cake when drinking milk in the morning, and don't drink milk on an empty stomach. It is best to drink milk half an hour after dinner in the evening. Be careful not to eat too much rice for dinner, the amount of rice is two-thirds of your usual amount! )
2. Eat soybeans in moderation every day. Soybean contains a lot of calcium and protein.
3. Jump 60 times an hour before going to bed every night, and the higher the jump, the better. Then jump rope for half an hour, 1 sec twice, with two legs and one leg alternately.
4. Take a break for ten minutes after skipping rope.
5. leg press, press 60 times on each leg until the leg feels sore. Be careful not to hurt the ligament.
6. Stretch 40 times after leg press.
7. Sleep
8. Get up in the morning and repeat the actions of 5 and 6.
9. Sleep for 8 hours every night, and if you are busy with your study or work, you can't sleep for less than 7 hours!
People (generally under 23 years old) who have not closed epiphyses will have an effect after training for three months according to the above method, and the younger the age, the better the effect.
1, reasonably adjust the diet, not partial eclipse, not overeating, not only to ensure adequate nutrition, but also moderate. Do not smoke or drink;
2, life should be regular, sleep should be adequate and regular, it is best to sleep on a hard bed, and the pillow should be less than 5 cm;
3, pay attention to their own health care, disease-free, early treatment. Read books about short stature and growth and development of height. If you don't understand, you can consult a doctor to increase your knowledge and use science to guide your actions.
4. Maintain physical and mental health, enrich entertainment life, be emotionally stable and carefree, which is conducive to growth and development.
Second, the toughness action increase method:
1, put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, don't bend your knees, let your fingers touch the ground, and so on. Do 15 ~ 20 times. This action can make the lines of thighs and knees graceful and soft, and make the left and right legs symmetrical.
2, feet open 30 ~ 60 cm, upright, one leg back half a step, and then twist the upper body, let the fingertips touch the toes on the other side. And do 10 ~ 15 times continuously. This action can make the lines of the two wrists graceful and soft, narrow the waist circumference and correct the curvature of the spine.
3. Open your feet 60-70cm, step back half a step with one leg, then raise your arms to shoulder height, and then throw them back horizontally. Twist 7 times in the direction of long legs and 4 times in the direction of short legs. This action can tighten the waist and make the figure beautiful.
4, facing the wall, keep a distance of 30 cm, one leg back half a step, heel open, let the toes face the inside, and then press your hands on the wall, chest out, together, hips protruding backwards.
Hug your knees and bend your legs. Do it 20-50 times in a row. This action can displace the femoral joint, radically solve the problem of uneven legs, and make the leg lines beautiful.
5. Make a waist pillow one centimeter long and twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then lean your shoulders back and hold your chest out for 20 times in a row. This action can cure fatigue and shoulder pain, and it can also shrink the abdomen.
6. Pick up a rope and stand well, put one leg back half a step, and then jump rhythmically 60 ~ 70 times in this position. Skipping rope is a good whole-body exercise, which is not only of great help to health and beauty, but also can contract the muscles of the whole body and increase the height.
7. Sit on the calf, put the knee of one leg back 3 ~ 5 cm, pull the shoulder back, and straighten the arm up. In this position, lean forward and get as close to the floor as possible. Do it 20 ~ 40 times in a row. This action is the most effective exercise to correct the cat's back, which can not only straighten the back, but also beautify the lines of the wrist.
8. Sit down, tie the upper part of your knees with a cloth, hold the calf with both hands so that the knee of one leg is flush with the knee of the other leg, then pull the body with both hands to bend, so that the chin touches the knee, and do it for 20 to 30 times in a row. This action can tighten the hip muscles.
9. After the above eight actions, don't take the cloth off your knees for a while, put a pillow on your back, straighten your legs and lie down 15 minutes. If you have cold syndrome, you can tie a cloth to sleep at night, so that the cold syndrome will be better after a while. These are the most effective exercises for people with cat backs and O-feet.
Three, jump height method:
1, hanging swing using horizontal bar or door frame, the height of the body hanging on the bar, tiptoe just can leave the ground is appropriate. Hold the lever with both hands, the distance is slightly larger than the shoulder width, the feet are close together, and then the body swings back and forth, not too much.
It shouldn't be long. It is best to arrange exercise every morning and try to relax and droop for 20 seconds. Young men should do 10 ~ 15 times, and young women should do it 2 ~ 6 times.
2. When jumping up and down, touch the preset object with both hands, which can be branches on the roadside, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a rest and jump with your left foot and right foot, as above.
3. When playing basketball in ball games, actively strive for rebounds and jump shots to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.
4. Jumping exercises can be one-legged jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.
Hanging method holds the horizontal bar tightly with both hands, so that the body hangs and hangs. 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 essentials of the exercise are: exhale when the pull-ups are up, and inhale when you slowly descend. After exercise, you should walk around and relax your muscles. After practicing the hanging method for a period of time, you can first increase the hanging on this basis.
Hang for 20 seconds, then tie 5 kg sandbags to 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.
Fourth, you can increase food:
If you are under 25 years old now, you will grow taller if you follow the following diet.
If you want to gain weight, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.
On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of increase, so we must form the habit of eating less salt.
1, eat slowly: slowly enjoy the taste while eating, which can reduce the feeling of fasting. Observing a slim person, the time to eat is always twice as long as that of a glutton.
2. Drink plenty of water: water contains no calories and will never get fat. When you want to drink tea or drinks, you might as well switch to water, which can wash away impurities in your body and make your skin more beautiful.
3, raw: greasy sauce is the reason for getting fat, so avoid it and try to eat a natural taste.
4. Artificial sweetness replaces sugar: sugar is the highest energy resource and will eventually become heat. Other fats or starches are stored in the body. If there must be sweetness in food, there is no harm in replacing high-calorie sugar with artificial sweetness and gaining weight. For example, an ordinary cream cake usually has 200 calories, but if artificial sweeteners are used, it only has 70 calories.
5, salad: salad has a great effect on beauty, needless to say, but the salad is very high in calories, it is best to change it to white sauce with less calories, or lemon juice.
Other foods such as chocolate and coffee. Butter. Sweet potato. Fried chicken will make your efforts to keep your charming figure fail. Don't be careless Generally speaking, to maintain a charming figure, you need to consume 2300 calories a day. Of course, this number will also increase or decrease slightly according to everyone's physique.
In order to prevent weight gain, we should develop the habit of measuring weight at ordinary times.