2. Eat some soybeans in moderation every day, which contains a lot of calcium and protein.
3. Jump 60 times an hour before going to bed every night. Jump as high as possible. Then jump rope for half an hour, twice a second, with two legs and one leg taking turns.
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. leg press stretches for 40 times.
7. Sleep
8. Get up in the morning and repeat the actions of 5 and 6.
9. You should sleep 8 hours every night. If you are busy with study or work, it should not be less than 7 hours!
People with unclosed epiphyseal line (generally under 23 years old) will be effective after training for three months according to the above method. The younger the age, the better the effect.
1. Adjust your diet reasonably, do not be partial to food, and do not overeat. It is necessary to ensure adequate nutrition and proper amount. Do not smoke or drink;
2, life should be regular, sleep should be adequate and regular, and it is best to sleep on a hard bed with a pillow less than 5cm.
3, pay attention to their own health care, disease-free, disease-free and early treatment. Read books about short stature and height growth. If you don't understand, you can consult a doctor, increase your knowledge and guide your actions with science.
4. Maintain physical and mental health, enrich entertainment life, be emotionally stable and carefree, which is conducive to growth and development.
Second, the method of increasing sports toughness:
1. Keep your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, your knees are not bent, and your fingers touch the ground. So, do 15 ~ 20 times continuously. This action can make the lines of thighs and knees graceful and soft, and make the left and right legs symmetrical.
2. Open your feet for 30 ~ 60cm, stand up straight, retreat with one leg, and then twist your upper body so that your fingertips touch your toes on the other side. Do it 10- 15 times continuously. This action can make the lines of the two wrists graceful and soft, reduce 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. Face the wall, stand at a distance of 30cm, retreat with one leg, open the heel, let the toes face the inside, then press your hands on the wall, hold your chest out, and raise your hips backwards.
Potential, knees together, stretch your legs. Do it 20-50 times in a row. This action can shift the femoral joint, fundamentally cure the leg asymmetry and make the leg lines beautiful.
5. Tie a waist pillow one centimeter long and twice as wide as your wrist. Take a half step back on one leg, sit deeply in the chair, lean your shoulders back and hold your chest out, and do it for 20 times in a row. This action can treat fatigue and shoulder pain and contract the abdomen.
6. Pick up a rope and stand up. Step back half a step with one leg. Then, in this position, jump rhythmically 60 ~ 70 times. Skipping rope is a good whole-body exercise, which not only contributes to health and beauty, but also contracts muscles and increases height.
7. Sit on the calf, push the knee of one leg back 3 ~ 5cm, pull the shoulder back, and straighten the arm up. In this position, lean forward 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. It can not only make the back straight, but also beautify the wrist lines.
8. Sit down, tie the upper part of the knee with cloth, hold the calf with both hands so that the knee of one leg is the same height as the knee of the other leg, then bend your body with both hands so that your chin touches your knee. Do this 20 ~ 30 times in a row. This action can tighten your hip muscles.
9. After the above eight exercises, don't take the cloth off your knees for the time being. Put a pillow on your back, straighten your legs and lie down 15 minutes. If you have cold syndrome, you can tie a cloth and sleep at night. After a while, you can cure cold syndrome. These are the most effective exercises for people with cat backs and O-feet.
Third, the high jump method:
1, the swing should be hung on the horizontal bar or doorframe, and the height of the body hanging on the bar should be just enough for the toes to leave the ground. Hold the lever with both hands, slightly more than the shoulder width, put your feet together, and then swing your body back and forth without amplitude.
Too big, not too long. It is best to arrange exercise every morning and try to keep your body relaxed and drooping for 20 seconds. Young men should do it 10- 15 times, and young women should do it 2-6 times.
2. When jumping to touch the height, touch the preset object with both hands, which can be branches on the roadside, basketball baskets or ceilings. Take off with your feet and do it 30 times. Take a rest and jump with your left and right feet. The method is as above.
3. When playing basketball in ball games, actively compete for rebounds and jump the ball to break the ball; Try to jump shot in volleyball, smash and block more; Practice jumping up and hitting the ball on the forehead in football.
4. Jumping practice can do one-leg jump, frog jump, triple jump, multi-stage jump, vertical jump in situ and so on.
Hang your hands tightly on the horizontal bar and let your body droop. When hanging down, 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 pulling up, and inhale when slowly descending. After exercise, you should walk around and relax your muscles. After practicing for a period of time, you can carry out hanging increment on this basis.
The method firstly
Pause for 20 seconds, then tie 5 kg sandbags on each leg and pause for 20 seconds; Then fix it on the horizontal bar with a belt and hang it for15s, and then put on 10 kg iron sand vest and hang it for15s.
Clock. However, time and weight are not absolute and can vary from person to person.
Fourth, we can increase food:
If you are under 25 years old now, you can still grow taller if you follow the following diet.
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 juice, because too much sugar 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. Chew slowly: Chewing slowly while enjoying the taste can reduce the feeling of fasting. Observing slim people, they always eat twice as long as those who gobble.
2. Drink plenty of water: water contains no calories, so it will never get fat. When you want to drink tea or drinks, you might as well use water instead, which can wash away impurities in your body and make your skin more beautiful.
3. Eat raw: greasy sauces are the cause of getting fat, so avoid them and try to eat natural flavors.
4. Artificial sweeteners instead of sugar: sugar is the highest energy resource and will eventually become heat. Other fats or starches are stored in the body. If the food must be sweet, it doesn't hurt to use artificial sweeteners instead of high-calorie and heavy sugar. 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 salads are high in calories. It is best to switch to white sauce or lemon juice with less calories.
Other foods such as chocolate and coffee. Butter. Sweet potato. Stir-fried chicken will frustrate your efforts to keep your charming figure, so don't be careless. Generally speaking, to maintain a charming figure, you need to consume 2300 calories a day. Of course, this number will increase or decrease slightly according to everyone's physique.