Scientific growth method:
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 appetite is two-thirds of usual! )
2, eat a proper amount of soybeans every day, soybeans contain 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 your legs 40 times.
7. Sleep.
8. Get up in the morning and repeat the actions of 5 and 6.
9. Have 8 hours of sleep every night, not less than 7 hours when you are busy with your study or work!
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.
First of all:
1, reasonably adjust the diet, not partial eclipse, not overeating, not only to ensure adequate nutrition, but also moderate. No smoking, no drinking.
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 lower than 125px.
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.
Exercise height
(1) Put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, keep your knees bent, and let your fingers touch the ground, and so on 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) Open your feet for 30-60 cm, stand up straight, put one leg back for half a step, and then twist your upper body so that your fingertips can 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 for 60 ~ 70cm, put one leg back for half a step, then raise your arms 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, keep a distance of 30cm, stand with one leg back half a step, open the heel, let the toes face the inside, then put your hands against the wall, hold your chest out, your hips protrude backwards, close your knees and bend your legs. Do it 20 to 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 that is 1 cm long and about twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then put 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, put one leg back for 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 lift the arm straight 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 cloth, hold the calf with both hands so that the knee of one leg is flush with the knee of the other leg, and then pull the body with both hands to bend, so that the chin touches the knee for 20 ~ 30 times in a row. This action can tighten the hip muscles.
(9) After finishing the above eight movements, don't take the cloth off your knees for the time being, put a pillow on your back, straighten your legs and lie flat 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. For cat back and type o ......
What bedtime exercises can you grow taller before going to bed?
Do growth and stretching exercises. Because 165438+ 0: 00 pm to 2: 00 pm is the most vigorous time for growth hormone, doing growth stretching exercise before going to bed can help * * * grow the intervertebral disc and release the pressure on it during the day. You can try it. It's a good way to grow taller.
What do you do before going to bed?
In fact, the best way to grow taller is to do growth stretching exercise before going to bed. Growth hormone is most abundant at night 1 1: 00 to 2: 00, so doing growth stretching exercise before going to bed can help * * * grow the disc and relax it. Effectively help grow taller.
What are the stretching exercises before going to bed? 5 points
1. Pull back: Sit on the mat (bed), stretch your legs forward, stand side by side with your feet, and tuck your abdomen in close contact with your chest. Even if your trunk leans forward, blow your head and stretch your neck, and your arms stretch forward at the same time, it is better to touch your feet. Do it 8~ 12 times in each group, and 3~4 groups are appropriate. When doing it, pay attention to from slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.
2, hanging: on the horizontal bar or the hanging bar at home, practice once every morning and 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 load lifting for 5 times-tie a 5 kg weight to the 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.
3. Static tension-gradually increase the tension. Once you feel the tension, stop at the position of 10- 15 seconds for no more than 30 seconds. If the muscles stretch slowly in the form of grasping, they will not show active contraction.
4. Stretching before going to bed: At present, it is the most recognized method of body height increase. Do leg stretching exercises before going to bed every night, fully relax your legs, do stretching exercises in bed, or rest immediately after hanging exercises, and try not to put pressure on your legs and trunk. Long-term persistence will have a very good increase effect.
What exercise before going to bed helps to grow taller?
Your standard height = (father height+mother height) ÷2+ 10 (girl +5)
However, it is normal for your height to be greater than or less than 10 cm. Here's a way to grow taller:
1 Sleep for 9 hours every day, accounting for 50%.
2 Adequate nutrition every day, accounting for 30%
Aerobic exercise is at least 2 hours a day, accounting for 20%, which is the recommended standard of the United Nations.
What actions can I do before going to bed? Four tips to solve my troubles.
Height-increasing exercise means that short people do some gymnastics that is beneficial to the height of their bodies without using drugs or equipment, and finally achieve the purpose of height-increasing. In sports, two sets of heightening gymnastics are mainly used for heightening training.
gymnastic movements
first episode
The first set is: "Growing High Center Exercise", which consists of five sections;
① supine stretching exercise
Lie on your back on the mat, bend your arms on your chest, cross your fingers, and straighten your lower limbs; Inhale, at the same time, extend your arms to the top of your head, jump on your toes and stretch your body as far as possible; Exhale gently, relax and recover; Exercise frequency 10-25 times depends on age.
② Stand up and jump.
The number of exercises depends on age, 6-20 times.
③ boating
Stand, step forward with your right foot in a bow and arrow, lift your arms forward, down and back at the same time, and swing vigorously for 25 times like rowing.
④ Cordless skipping rope.
Hold the rope by hand instead of jumping rope in place, and the speed should be twice per second; The number of exercises depends on the individual's physique for 3-5 minutes, about 120 times per minute.
⑤ Close the door and kick on your stomach.
Push-ups with both hands, then abdomen and legs; The upper body is still, and the legs are forced to straighten and push back at the same time; The number of movements is divided into 3-5 groups according to age, each group 15 column.
Second set
The second set is drawing exercises, which are used together with drawing exercises. There are five parts:
① Flexion and extension of stepping on joints.
Tie the drawstring at the joint and fasten it, and lie on your back; Lift both toes at the same time, then jump forward with both toes at the same time, and repeat rhythmically 18-25 times; Breathe in on tiptoe, and exhale on tiptoe. Five minutes
② Leg stretching exercise
Lie on your back after tying the bandage, and move your legs along the bed surface to stretch and contract. When contracting, the calf and thigh are 90 degrees; Repeat 15-20 times, inhale when you retract your feet, exhale when you straighten your feet, and meditate in your heart, long, long, long.
③ Leg pedal exercise
After the bandage is tied, lie on your back, pull your legs to the front of your abdomen at 90 degrees to your body, and then push them out with your heels. Inhale when the thighs are together, exhale when pushing and stretching, and meditate on long, long and long; Repeat 10-20 times.
④ Dragonfly sports
Tie the upper limb strap to your shoulders, lie prone, and naturally stretch your hands backwards. When inhaling deeply, your arms will stretch backward, lift your upper body, raise your head and lift your legs up at the same time. The whole body is like a flying dragonfly. Relax when exhaling and do it 5-8 times repeatedly.
⑤ Leg wheel movement
Lie on your back with your shoulders and elbows inverted; Legs are like riding a bicycle, constantly turning back and forth, changing speed quickly and slowly; Do it continuously for 2-3 minutes. These two sets of exercises are the main body of high training. Trainers are required to practice for 50 minutes every other day, with height center exercises in the morning and pull exercises in the evening. As a result, the effect of height improvement is quite good. This experiment shows that although sports activities are the most widely used activities in the field of sports today, not all sports competitions play a role in strengthening the body. Once the way and practice method are wrong, it will bring harm to the body, especially to the height development. It is best to do it in the morning.
What tips are there to grow taller before going to bed?
Sleep tips are not recommended. Sleep quality has a great influence on height. When people sleep deeply at night, the secretion of growth hormone is five times that of the daytime, so I suggest you find a comfortable sleeping position and fall asleep as soon as possible to ensure the sleep time and quality.
If you have trouble sleeping, you can contact the Audio-Brain Department. The sound brain can improve fatigue and inattention, thus helping you to have a better and higher quality sleep and help you grow taller.
What can I do before going to bed to grow to the height of 10 cm?
Generally speaking, we think that the sports of growing taller are * * * growth disc sports (such as running, skipping rope and swimming). . . ), but in fact, the most effective exercise for growing height is the growth and stretching exercise. It is suggested that growth and stretching exercise should be assisted by growth and sports equipment before going to bed, which is of great help to the effect of growing taller.
What actions do you do before going to bed to help you grow taller?
What you do before going to bed has nothing to do with whether you can grow taller quickly. Girls generally grow tall at 12 ~ 13 years old, but not at 15 ~ 16 years old, while boys generally grow tall at 18 years old. Height is mainly influenced by heredity, but reasonable nutrition, good mentality, proper physical activity and adequate sleep are also important factors for height. Whether you can still grow taller, you can take an X-ray of the long bones of your limbs to see if your epiphysis is ossified. If it is rigid, it will not grow again, and vice versa.