The way for girls to grow taller is skipping rope and kicking shuttlecock.
In adolescence, if you want to maximize your potential, you should do more exercise. Jumping exercise is more helpful for growing taller, because it can better stimulate our bone development and growth. Therefore, skipping rope and kicking shuttlecock are good leg exercises, which not only help girls keep fit, but also help them grow taller. So adolescent girls can choose to skip rope or kick shuttlecock for about 30 minutes every day. It is worthwhile to pay for growing taller.
jogging
Maybe many girls don't like running, but we have to pay for what we want. Since we haven't inherited the genes that make us grow taller, we can only make ourselves grow taller through acquired efforts. Go jogging several times every morning or evening. Running can promote blood circulation throughout the body and accelerate the flow of nutrients. Running in adolescence is very helpful for growing taller.
swim
If conditions permit, adolescent girls can go swimming 1 3 times a week. Swimming is not only a very shaping exercise, but also very helpful for growing taller. With it, the muscles and bones of the whole body can be fully stretched, which is more conducive to our growth.
Jump method?
Jump with your feet and touch branches, basketball stands, ceilings, etc. 10 times as a group? Jump for 57 seconds at a time? Each group is 45 minutes apart. Try to stretch your body to the maximum extent. Besides? I often take part in basketball, volleyball and swimming. Do you have to jump hard to grab a basketball spike? Actively compete for every high penalty. Because jumping is the main training content? Therefore, you should try to jump about 200 times a day.
Do stretching exercises
Raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6 ~ 8 times, with a short rest in the middle; Horizontal bar exercise: Suspend (20 seconds/time, do 3 times), while the body rotates left and right, and the feet are close together; Swing back and forth; Swing clockwise or counterclockwise; Pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the distance between your hands vary from person to person). Repeat 6~8 times each time.
How do adolescent girls grow up and climb stairs?
The effect of climbing stairs is good, which can stimulate the growth of knee bones. If you don't care about other people's eyes, you can jump the stairs with one foot, one step at a time. If you are tired of jumping with one foot, switch to the other. If you persist for a long time, the bones will be strong and grow taller.
Second, suspension
Practice on the horizontal bar or the hanging bar at home once every morning and once before going to bed at night.
Solution: Hold the pole with both hands, keep your feet off the air, grasp the whole body, and the waist, hips and legs are quiet and trembling; Hang for 2-3 minutes, then rest for 2 minutes. After 10- 15 times, do weight lifting for 5 times-tie 5 kg weight to ankle. Take a break for 2 minutes every time you do it. This method is considered very effective by many people with perseverance and plenty of time!
Third, exercise stimulates the growth of the spine
Keep your shoulders close to the floor, knees together, lean to one side, try to get close to the floor, and take a deep breath (it will hurt a little). 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.
Fourth, small exercise before going to bed
Don't forget your desire to grow taller before going to bed. Before going to bed, you can do leg press exercises and leg stretching exercises, relax your whole body muscles, stretch your nerves, stretch your body in bed, or touch your toes with your hands. After resting for 2 minutes, we will immediately rest and go to sleep, so as to relax our whole body and avoid the oppression of our legs and trunk. Perseverance will have considerable growth and height effect.
Fifth, eating habits should be healthy.
Eating habits should be reasonable and comprehensive. Nutrition is the material basis of physical growth. The healthy development of girls needs high-quality protein, sufficient calories, calcium, zinc and various vitamins. It is said that more than 80% of our girls' nutritional intake is seriously unbalanced. This imbalance will inevitably lead to the lack of nutrients such as calcium, iron and zinc, which are beneficial to girls' development. It is not surprising that children gradually become stout and stunted.
Six, maintain a good lifestyle
Like sleeping, as the saying goes? Sleep well, grow taller? Without good sleep, it will inhibit the secretion of hormones in girls and lead to dysplasia. However, I found that many of our parents only want their children to spend more time studying and ignore his sleep time.
Seven, exercise is indispensable.
It is said that more than 50% girls in China lack exercise, and parents even ignore the importance of exercise. In fact, swimming, skipping rope and playing football are all helpful to height development, and this aspect should be strengthened.
Eight, mental factors
Being in a bad mood will affect the brain and endocrine system, and then it will also affect the height. Parents should not criticize and attack their children, because this practice will lead to children's depression, which is not good for girls' development. We should pay attention to the cultivation of children's spirit, so that children can have a good mood and avoid bad mood and excessive mental burden.
Nine, basking in the sun encourages height
There is a substance in human skin called 7- dehydrocholin, which will synthesize vitamin D under ultraviolet irradiation. Vitamin D can promote growth and bone calcification. Ignoring sunlight will lead to vitamin D deficiency and amino acid loss, and it is difficult for girls to grow taller. So first of all, learn to bask in the sun scientifically, and try to let your baby bask in 1-2 hours. Let teenagers go outdoors more and naturally bask in the sun in the game. Sunbathing through a single glass will reduce ultraviolet rays by 60%, and it is unscientific to wear a hat to sunbathe. You should expose your skin to the sun as much as possible.
Dietotherapy for girls to grow taller (1), sardines.
Sardines are rich in protein and calcium. Calcium in sardines is easier to digest and absorb than plant calcium contained in other seaweeds, which is very helpful for children's growth. In addition, anchovies, whitebait, gourd fish and other seafood with bones and meat are all good foods.
(2) spinach.
Spinach is rich in iron and calcium. Growing children need iron and calcium supplements, so they can eat more spinach. However, many children are very resistant to spinach, and children often don't like spinach made directly according to adults' tastes. So you can chop up the spinach and mix it into the rice ball.
(3) oranges.
Oranges are sour and sweet. I believe there is not a child who doesn't like oranges. Oranges are rich in vitamin C, which helps to absorb calcium. Other fruits such as strawberries, pineapples, grapes and kiwis are also rich in vitamins. Usually, these fruits can be made into salads or desserts for children.
(4), milk.
Milk is an indispensable food for children to grow taller. Because milk contains calcium, which is a nutrient beneficial to bone growth. Drinking 3 cups of milk every day can get the calcium needed for growth. However, some children don't like the taste of milk. If the children at home don't like milk, let them eat cheese with yogurt.
(5) eggs.
Children generally don't resist eggs, especially the rich egg whites in protein (protein). Eggs are high-protein foods and the best food for growing children. Although yolk cholesterol is high, as long as the number of eggs eaten every day is controlled, there will be no big problem. The number of eggs eaten every day should be controlled at 1~2.