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, lower 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 slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.
Touch height: take off in situ or take off in run-up (three or five steps), with knees and hips completely straight, waist upright, chest upright, arms outstretched to touch the object hanging in the air, and the height of the object is as high as possible. Do five times for each left hand and right hand, and rest for two 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.
Have a balanced diet and sufficient food, including grains, meat, fruits and vegetables. Food should be diversified, thick and fleshy, and complement each other.
Calcium should be supplemented by calcium-containing foods, such as milk, dairy products, eggs, fish, shellfish, tofu and beans, sesame sauce, pumpkin seeds and so on. In addition, vitamin D, vitamin C and lactose all contribute to the absorption and utilization of calcium.
Iron and zinc are indispensable in daily diet, such as animal liver and other organs, red meat (refers to beef, mutton and so on. ), egg yolk, fish and beans have very high iron content and high bioavailability; In addition, zinc is related to gonad and gonadotropin secretion, which has a great influence on the growth, development and intelligence of adolescents. Therefore, foods rich in zinc, such as oysters and animal livers, should be supplied regularly.
What are the commonly used methods of heightening exercise?
There are three ways to increase the market:
first episode
● Jog for 5~7 minutes, and do flexibility and stretching exercises, such as cheating, swinging, shaking, etc.
● Horizontal bar crane, lasting for 20 seconds each time. Even if you do 10 times, you can also do weight-bearing crane practice.
● Jump and touch the high target 10 times, and try to jump high.
● Static traction: before going to bed, one end of a thong fixed at the end of the bed is tied to the foot, and the two ends of the other thong are tied to the bed to form a ring, which is sleeved under the armpit of the upper limb, and is pulled by the tension of the thong, which is beneficial to growth.
● Swimming, skipping and ball games should be combined with sports.
Second set
● Aerobics, suitable for/kloc-teenagers over 0/6 years old, 30 minutes each time.
● Stretch the upper body hard and raise the upper body.
● Bend back and forth.
● Touching the forehead and obeying.
● Static stretching of limbs.
Low hand column squat.
Episode 3
● Bed gymnastics.
Low body friction gymnastics.
● Stretching gymnastics.
● Cordless jumping gymnastics.
● Deep breathing gymnastics.
All the above three exercise methods should be chosen, exercise every day and persevere.
Stretch your muscles to promote your height.
The most effective way to promote bone growth is longitudinal stimulation, plus torsional exercise, which is best done every other day!
Heels together, toes at a 45-degree angle, hands akimbo.
Inhale, keep your body balanced with one foot support, and take a big step horizontally.
Continue to inhale when your feet land, and you can't exhale until your body is completely restored to the state of the first step. Do three groups. Each group 10 times
Exercise to stimulate spinal growth
1. Keep your shoulders close to the floor, put your knees together, lean to one side, try to get close to the floor and take a deep breath. (It will hurt a little) Learn to breathe, lift your hips, thin your knees and tuck in your abdomen.
2. Turn your knees back to the front of your body when exhaling, and then lean to the opposite side when inhaling. Do three groups of this action continuously, each group should be 10 times.
Diet: Food that helps you grow taller-there is no perfect food that can "grow taller" in this world, but there are many foods that help you grow taller. These foods exist in our daily diet, such as fish, lean meat, eggs, milk, bean products, animal offal, fresh fruits and vegetables, and are rich in protein, minerals and vitamins. It is conducive to the growth of height and the development of the brain.
◎ Usually eat less foods with too much sugar, such as cola, juice and dessert. Too much sugar will hinder the absorption of calcium and affect the development of bones;
◎ Salt is also the enemy of increase, so we must form the habit of eating less salt;
Pay attention to the stimulation of processed foods, such as ham, sausage, hamburger, floss, soda, lactic acid bacteria drinks, ice cream, sauce and so on.
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.
Here are some ideal foods to promote growth and keep healthy and fit:
1, 100% protein: protein can make the body burn excess fat quickly, lose weight and enhance the body's resistance to diseases and fatigue. It is the unanimous opinion of experts that protein is very beneficial to health.
2. Meat, fish and eggs are rich in animal protein.
3. Eggs: Among all kinds of animal proteins, eggs are the most important food. Eggs also have a variety of amino acids that make cells, so eating eggs with meals can definitely play an excellent role.
4, breakfast can not be omitted: many girls who are afraid of obesity ignore breakfast. In fact, in the eyes of westerners, breakfast is the main meal of the day. No matter how rich it is, breakfast must be eaten.
5, eat less snacks: candy, chocolate, peanuts and other snacks. Most of them contain high heat, which is really dangerous. People who can't eat snacks might as well learn to bite carrots. Celery or low-calorie food.
6. More calories and less calories: Everyone has an appetite and varies in size. If you want to satisfy your appetite and lose weight, you should choose this food. Fruit watermelons have almost no calories even when they are full; So is vegetable soup.
7. Vitamin supply: As mentioned above, vitamins are the source of life. For beauty and nutrition, we should supply enough vitamins every day.
8. Drink less: Because alcohol is high in calories, it replaces the burning effect of fat and naturally gains weight.
9, do more exercise: let the excess energy be consumed as much as possible, stored in the body, will be converted into fat.
10, eat more lettuce: such as carrots. Low-calorie foods such as celery, lettuce is not cooked, and the nutrients are not destroyed. Many models have the habit of reaching for lettuce at any time.
It is not easy to keep a beautiful figure.
In addition to maintaining the above dietary principles, people with beautiful bodies also have several principles in eating.
(1) Chew slowly: Chewing slowly and enjoying the taste 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 drink, you might as well switch to water, which can wash away impurities in your body and make your skin more beautiful.
(3) Eat raw: greasy sauce is the cause of getting fat, so avoid it and try to eat a natural taste.
(d) Artificial sweeteners instead of sugar: sugar is the highest energy source 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 plays a great role in beauty. However, it goes without saying that the calories of salad are better replaced by white sauce or lemon juice with less calories.
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.
Food that can increase height
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.
Because the growth rate is accelerated in May-10, more nutrients must be consumed, so it is necessary to grasp the best time for human growth. Nutritionists believe that all kinds of nutrition should be supplemented in time to promote the needs of human growth and development and enhance disease resistance. In Mysterious May, parents should pay attention to the following points:
First of all, add protein. Protein is the foundation of life, and the proliferation of bone cells and the development of muscles and organs are inseparable from protein. The faster the human body grows, the more it needs to supplement protein. Fish, shrimp, lean meat, eggs, peanuts and bean products are rich in high-quality protein, so we should pay more attention to supplement them. In addition, teenagers should eat more eggs during May -65438+ 10, because eggs contain nutrients such as protein, fat, sugar, vitamins and inorganic salts, which are easily digested and absorbed by the human body. The nutritional value of an egg is about 250 grams of milk. In the "mysterious May -65438+ October", due to the rapid growth and development, when the nutrition supply is insufficient, the human body is prone to rickets and anemia. Egg yolk contains a lot of calcium, phosphorus, iron and vitamin D, which can promote bone calcification and hematopoiesis. Therefore, eggs are the best nourishing food to promote healthy growth.
Second, supplement vitamins and cellulose. Vitamins are vital elements, among which vitamins A, B and C are the most important and necessary for human growth and development. Animals' livers, kidneys and eggs, especially vegetables, contain many vitamins, cellulose and minerals, so we should eat more fresh vegetables.
Third, increase minerals. The height of human body depends on the growth and development of bones, among which the growth of long bones of lower limbs is most closely related to height. In other words, only the epiphyseal chondrocytes in long bones keep growing can the human body grow taller. Calcium and phosphorus are the main components of bones. Therefore, milk, shrimp skin, bean products, ribs, bone soup, kelp, seaweed and other foods rich in calcium and phosphorus should be supplemented in May and June. In addition, we should go outdoors to bask in the sun and increase the chances of ultraviolet radiation, so as to facilitate the synthesis of vitamin D in the body and promote the absorption of calcium and phosphorus in the gastrointestinal tract, thus ensuring the healthy growth of bones.
It is said that "children who get enough sleep grow taller", which is a completely correct scientific fact. On the one hand, sleep can relax the nerves and muscles of the brain. When people lie flat on the bed, their lower limbs are freed from the vertical gravity, and the bones can get a full rest, which is conducive to the extension and growth of joint bones. On the other hand, the secretion of growth hormone in sleep state is about three times that in awake state. Pupils should sleep 10 hours a day, junior high school students 9- 10 hours, and senior high school students 8-9 hours. In addition, it is best not to eat within two hours before going to bed, because starch in food will raise blood sugar, thus inhibiting the secretion of growth hormone.