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Whether the height is satisfactory depends on several factors. First, genetic factors, accounting for 70%, and other conditions, including sports, nutrition, environment and social factors. In order to make children grow taller, parents should pay attention to the following points:

First, don't miss the rapid growth period.

During the development of children and adolescents, when is the height the fastest? Studies have confirmed that the height of most Han children in China is about 12 years for girls and 14 years for boys. More than 90% of the girls are between 1 1- 13 years old and the boys are between 13- 15 years old. In order to make children grow taller, parents should pay special attention to their nutrition and exercise during the rapid growth period.

Second, we should pay attention to nutritional supplements.

Nutrition is the key to children's physical growth. The energy, protein and amino acids needed for normal growth of the body must be provided by food, mainly meat, eggs, beans and beans. Bone formation also requires sufficient calcium, phosphorus and trace amounts of manganese and iron. Insufficient calcium intake and vitamin D deficiency will lead to insufficient bone mineralization, vitamin A deficiency will make bones shorter and thicker, and vitamin C deficiency will make bone cells brittle and affect bone growth.

At present, the average family should have a comprehensive and adequate nutrition and a balanced diet. Parents should be careful not to let their children develop the habit of partial eclipse, let alone let their children eat too many snacks, which will affect the intake of important nutrients.

Third, don't neglect physical exercise.

Physical exercise can strengthen the metabolic process of human body, accelerate blood circulation, promote the secretion of growth hormone, accelerate the growth of bone tissue, and be beneficial to human body length. The following kinds of exercises have a certain effect on height growth, so try them.

1.？ The hanging swing adopts horizontal bar or door frame, and the height should be that the body is hung on the bar and the toes can just leave the ground. 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, not too 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 to touch the height, 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 do one-leg jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.

Fourth, don't forget to create a good living environment for children.

Abnormal mental nervous system will also affect children's physical development. If parents divorce, the relationship between children and guardians is abnormal, children are often abused, or children are seriously stimulated, their growth rate will gradually slow down, making their height lower than the lower limit of normal children of the same age and gender. Being short will aggravate a child's sense of inferiority, which is due to the psychological and social stimulation to the child, which affects the transmission of nerve impulses from the cerebral cortex to the hypothalamus, thus inhibiting the secretion of growth hormone by the pituitary gland. When the child's environment is handled, the growth rate can return to normal.

5. Don't forget to actively prevent and treat chronic diseases.

Children and adolescents should be actively treated for chronic diseases. Chronic infection, chronic hepatitis, chronic nephritis, asthma, heart disease, anemia and other long-term diseases will affect growth and development. Genetic diseases of bones, such as osteochondral dysplasia, can also limit the growth of bones.

How to make children grow tall and strong?

"mom! Because of you, I was born so short. " Jia Xiang, a junior high school student, has been sitting in the front row since elementary school. Seeing that her height was getting worse than that of other students, she complained angrily to her mother.

"Who told you not to drink more milk? You don't exercise at ordinary times!" Mother answered him grumpily.

When children grow up, parents care not only about their health, but also about whether their children will grow tall and strong in the future. Pediatric clinics and online health consultation websites often see parents anxiously asking, "Doctor, why is my child not tall?" "Drink more milk to help? Some impatient parents even inquire about the prescription of "increasing height" everywhere, hoping that their children will grow a few centimeters taller.

However, some people think that people's height is determined by genes, and nutrition and exercise have little effect.

How tall a person can grow is born, or do you have to work hard the day after tomorrow

What can a developing child do to have a chance to get ahead?

Judging growth rate from bone age

People gradually grow taller in the process of growth, which is the result of bone growth and development, mainly manifested in the growth of lower limb bones and vertebrae.

The growth of lower limb bone is formed by the growth plates of femur and tibia. Growth plates are located at both ends of the bone. Stimulated by the growth hormone secreted by pituitary gland, they will constantly proliferate cartilage, and the new cartilage will become hard bone after calcification, so the bone will become longer and wider.

From birth to 1 year-old, the child grows fastest in his life, and then the speed gradually slows down. Until adolescence, sex hormones begin to interact with growth hormone, and the child's height and weight begin to increase sharply.

Wang Zhihong, an attending physician in orthopedics at National Taiwan University Hospital, pointed out that the progress of a person's height should be evaluated together with the "bone age" (the age of bone growth and development), not just by the average age. Some precocious children, the progress of bone age is faster than the actual age, and their height is more prominent than that of their peers at the beginning, but it is not necessarily that adults will grow taller later.

How long our height can grow depends on the closure of the whole body growth plate. If the growth plate is closed, it means that the bone has matured, the bone no longer grows, and the height will not increase.

What factors will affect a person's height?

Heredity determines your height.

The most important factor that determines a child's height is heredity.

Wang Zhihong, an attending orthopedic physician at National Taiwan University Hospital, said: "The correlation between parents' height and children's height is as high as 80%, and the influence of parents is half." Therefore, if the parents are not tall, the height of the child is generally not particularly prominent.

However, there are exceptions. Mr. Yang, who works in a construction company, is only 160cm tall and his wife is not tall. However, both his sons have broken the genetic restriction. One is over 180cm in height and the other is over 170cm in height. Friends joked that this is the masterpiece of Yang's "genetic mutation".

For this special situation, Li Junxian, a pediatrician at Guangxin Hospital, pointed out that a person's height is not determined by a single specific gene. Most people have both high genes and short genes. Whether it is tall or short depends mainly on which one is expressed by genes. "So in a family, sometimes one child is tall and the other child is short," Li Junxian explained.

However, doctors believe that the height gap between parents and children is more than ten centimeters, which is purely a minority. Most children are still similar to their parents when they grow up.

Seeing this, many short parents may be disappointed. Since genes decide everything, can the efforts of the day after tomorrow help?

In fact, in addition to genes affecting height, other related factors can not be ignored. "Suppose your genes decide that you can grow to 160 cm, but your malnutrition and lack of exercise probably won't make you grow to this height," said Li Junxian, who thinks that the efforts the day after tomorrow are equally important.

Nutrition and exercise can help you grow taller.

Human growth is a comprehensive performance. In addition to genetic limitations, the following factors will also affect the child's future height:

Nutrient intake

Adequate and balanced nutrition is absolutely the key to the success of children's growth.

According to the recommendation of the US Food and Drug Administration (FDA), indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc.

Protein is the basic substance that constitutes and repairs human muscles, bones and tissues. Lack of protein can lead to skeletal and muscular stunting and atrophy. Animal foods such as meat, seafood and milk are completely protein sources, while plant sources can be obtained from beans, grains and stone fruits.

Calcium is a raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way for children to accumulate bones.

Vitamin D is another nutrient that makes bones strong. In addition to milk, salmon, tuna and other fish, the human body can also make vitamin D by sunbathing 10 ~ 15 minutes every day.

Mineral zinc is an indispensable nutrient for infant development. Dutch studies have found that insufficient zinc intake during infant development can lead to developmental retardation. In addition, according to many foreign studies, children's intake of sufficient zinc can reduce the incidence of diarrhea. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ.

"Iron is also important for growth and development," added Weng Huiling, a nutritionist at National Taiwan University Hospital. However, according to the national nutrition survey conducted by the Ministry of Health, iron deficiency is common among women over 4 years old in China, while the iron deficiency rate is higher among men in adolescence and over 65 years old. So growing children should eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron.

take exercise

Many people think that jumping, such as skipping rope and playing basketball, is helpful to grow taller, which is true from a medical point of view.

According to the research, it is found that excessive compression of the growth plate will cause growth retardation, but moderate and intermittent compression or stretching of the growth plate can stimulate its growth.

Therefore, children and teenagers who want to grow taller have to do sports, especially some bouncing sports. However, excessive weight training such as gymnastics and weightlifting will hinder growth, and doctors suggest that it is best to avoid it during the growth stage.

Hormone secretion

The secretion of many hormones in the human body dominates or affects our growth and development, such as growth hormone, sex hormone, thyroxine, parathyroid hormone, insulin and so on.

sleep

As mentioned earlier, human growth is mainly influenced by growth hormone, which is secreted especially vigorously at night, so if you want to grow taller, don't stay up at the expense of sleep time, and try to sleep before 1 1 pm.

disease

Congenital diseases such as heart, kidney, lung and liver, bone diseases, endocrine and metabolic diseases, Turner syndrome and other chromosomal abnormalities will all affect normal growth and development.

Except for a few people who are short stature due to family genetic factors, if they are malnourished, they can make up for it by supplementing nutrition, but if they are abnormal growth caused by diseases, they should seek medical advice as soon as possible.

Many parents are worried about how to judge whether their children's growth and development are normal, and sometimes they even worry too much, forcing their children to eat hard, or asking about the secret of "growing taller".

Doctors suggest that parents can evaluate their children's growth from two aspects:

Measure your height once every six months.

Under normal circumstances, children will grow at least 5 ~ 6 cm tall every year before puberty. If the child is less than 4 cm in one year, parents should take the child to pediatrics and ask a doctor to evaluate it to further understand the causes of growth retardation.

Refer to the growth curve in Children's Health Handbook.

If the child's height is lower than the third percentile of the same age group, it is regarded as pathological short stature and needs examination and treatment. However, parents should not be too happy when their children are superior. If the growth curve exceeds the 97th percentile of the same age group, it may be abnormal and must be checked and confirmed.

psychologic factor

Excessive stress will cause endocrine dysfunction in human body, resulting in insufficient secretion of growth hormone and limited growth. In addition, too much pressure can also cause gastrointestinal dysfunction. Children not only have a bad appetite, but also have poor absorption ability. In the long run, it will lead to malnutrition and it is very difficult to grow taller.

The secret of being tall and strong.

Although genetic restriction makes us "resigned", both doctors and nutritionists believe that the most effective way to "do our best" is to start with diet and cooperate with regular exercise.

It is not difficult for parents to make their children grow tall and strong as long as they master a few dietary secrets.

Observe the principle of balanced diet.

Children, like adults, should eat six kinds of food every day. Parents can refer to the daily dietary guidelines of the Department of Health to understand the dietary needs of children of different ages. (see table)

Adolescent children grow up quickly and their activities increase. In order to provide energy and nutrition for growth and development, the demand for heat is relatively high. Boys need to consume 2150 ~ 2,650 calories a day, and girls need 2100 ~ 2,200 calories.

Parents lead by example, not partial eclipse.

Many studies have pointed out that children's eating habits from childhood are most influenced by their parents. Weng Huiling, a nutritionist at National Taiwan University Hospital, believes that if children want to grow well, it is the most basic principle not to be partial to food. Parents should change as much as possible when matching their children with three meals, so that children can try all kinds of food from an early age. Eat a variety of foods, so don't worry about the lack of nutrients needed for growth.

Don't make negative comments about food in front of children.

For example, "Bitter gourd is so bitter, do you dare to eat it? A casual remark by an adult will make a child establish a specific impression on a specific food, which will later become an excuse for him to refuse to eat. Of course, don't use food as a tool to reward or punish children.

Teach children a balanced diet.

Most meals in modern dual-income families are eaten out, and many parents give their children money to buy their own lunch. Nutritionist Weng Huiling suggested that parents should pay more attention to their children's eating out, instill some healthy eating concepts in their children, such as eating less fried and fried things, choosing balanced and diverse dishes, and ingesting all six foods. "Parents can't control their children's diet, which will easily lead to malnutrition in the long run," she stressed.

Avoid making children fat or dieting to lose weight.

Li Junxian, a pediatrician at Guangxin Hospital, pointed out that the bone age of obese children progresses faster than their actual age because they consume too much calories, fat and sugar. Although their height is higher than other children from the beginning, they may not grow tall in the future because their growth period is compressed in advance.

In fact, it is very simple to prevent children from getting fat. As long as they limit the number of high-calorie foods such as hamburgers and French fries, drink less sugary drinks and exercise regularly, there will be no obesity problem.

In addition, nutritionist Weng Huiling believes that modern young girls are influenced by the slim figure of idol stars. Even if their weight is normal, they still try their best to diet and lose weight, which not only misses the opportunity of growth and development, but also seriously affects their health as adults.

The golden time of growth and development is fleeting. If you want your child to grow tall and strong, seize the opportunity to practice Professor Jian Kang's "secret recipe for increasing height".

Exercise is indispensable for bone growth.

Children's growth is inseparable from moderate exercise. Children who don't exercise enough have no appetite during the day and can't sleep at night. As a result, I was sleepy in the morning and wanted to sleep, but I couldn't sleep at night. Go to class without breakfast in the morning, feel groggy for a day, and obviously have insufficient exercise during the day.

Exercise itself can promote the secretion of growth hormone. It can make people fall asleep, and you know it can promote the secretion of growth hormone. After full exercise, you can increase your appetite and sleep at night. In the morning, I can wake up naturally, have a good breakfast and start a new day with a good attitude.

What kind of exercise is beneficial?

What kind of exercise should I do in order to grow taller? It is often heard that some children join the school basketball club in order to grow taller. Can they grow taller after playing?

Simply put, exercise that can increase appetite, promote sleep, and give certain longitudinal pressure to bones is beneficial to height. There are jogging, skipping rope, dancing, playing basketball and volleyball. But many children in basketball and volleyball players are already very tall. If you let children who don't like these sports engage in these sports just to grow taller, you are wrong. Because emotional stability is also important for growing taller, let children choose their favorite sports. But for high school students who have stopped growing, it is better to engage in strenuous exercise that consumes too much physical strength. The development of bones comes from longitudinal pressure to some extent, but the pressure is too high (weightlifting, etc. ) makes it difficult for bones to grow vertically.

The exercise that helps to grow taller is not conducive to the exercise that grows taller.

Also choose children's favorite sports: volleyball, basketball, ballet, stretching gymnastics, skipping rope and jogging.

It is not good to force children to do sports they don't like: weightlifting, excessive exercise, and sports that consume too much (marathon, etc.). ).

How can you grow taller if you are short?

Short teenagers, except for short stature caused by some diseases, must be treated carefully by doctors, and most of them must rely on their own efforts to tap their growth potential. How to dig? In short, under the guidance of doctors and sports workers, we should adjust our diet and lifestyle and adhere to special physical exercise.

Regarding the adjustment of diet and lifestyle, there are the following suggestions for reference:

1. Adjust the diet reasonably, avoid partial eclipse and overeating, ensure adequate nutrition and control moderately. 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 5 cm;

3. Pay attention to self-care, prevent diseases before they occur, and treat diseases early. Read books about short stature and growth and development of height. 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 have no worries, which is conducive to growth and development.

In recent years, it has been reported by the author that moderate physical exercise lasting 1-2 hours can obviously increase the content of body wind growth hormone in a certain period of time. With the increase of growth hormone content in blood, the tubular bone growth area will live and fall, thus increasing the height.

Should be taken into account, whether it is a small amount of exercise (such as jogging, slow swimming and so on. ) or sports with a large amount of exercise (such as marathon running and long-distance skiing). ) will not increase the height, the former is due to insufficient stimulation, and the latter is extremely weak because of it (such as completing 1000 jumps and excessive weight lifting exercises in one day, and even hindering the growth of long bones). Success depends on the correct combination of different exercises.

Some scholars believe that long-term jumping, hanging weights, swimming and other activities can really promote height increase. We believe that all short children and adolescents who can't cope with epiphysis should bravely start special physical training to increase their height if doctors think that they don't suffer from short diseases and have no other medical contraindications. However, it is worth mentioning that the training should be gradual, especially at the beginning, don't overdo it because of impatience, pay attention to your own self-feeling, and consult doctors and physical education teachers if you feel uncomfortable.

Help you grow tall and straight.

Warm-up exercise: move the joints of limbs, keep your back straight, lean forward, straighten your arms, and swing back and forth forcefully.

Walking: swing your arms violently and push forward.

Run: run in small steps, while putting your fists on your shoulders and rotating your arms in front of your elbows; Run and jump 25-50 meters quickly, repeat 4-6 times, and rest after each time.

Pull: 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, 1 min), and rotate left and right at the same time, with feet 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 grip distance of your hands vary from person to person). Repeat at least 6-8 times each time.

Jump: jump up, increase gradually, or reach a predetermined height; Jump down from a slightly higher place; Squat and jump. Do 30-60 jumps in different postures, and push your feet hard to the ground. You can choose to practice, but you should do it according to the prescribed amount at first and gradually increase the amount of exercise.

After each exercise, take a short rest to make your breathing steady and your limbs relax. After the whole set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly.

Practice at least three times a week for 35-45 minutes each time. Stick to it and you will get something.

Daily exercise to increase height

There are a lot of drugs and instruments on the market to increase the height, which are expensive, but the effect is not so good. In fact, the best way to increase is to strengthen exercise. Here are some exercise methods to increase your initiative, which young friends may wish to try.

Suspension mode:

Hold the horizontal bar tightly with both hands to make your body droop. 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 hands are relaxed, clench your fists, put your hands on your chest, then loosen your fingers, smell your eyes, open your mouth, stretch your eyebrows, relax your facial muscles, and then lie in bed to relax the muscles of your back and arms. In short, we should learn to give full play to ourselves and relax ourselves to the maximum.

After practicing the hanging method for a period of time, you can carry out hanging increment on this basis. The method is to hang for 20 seconds, then tie 5 kg sandbags on 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.

Jump method:

Jump with your feet and touch branches, basketball stands, ceilings, etc. 10 times as a group, jumping for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent. Besides, you should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try to jump about 200 times a day.

Traction method:

Stand on a mound 20-30 meters high, relax and speed up running down, then bend down on the floor, with the help of two partners. One partner holds the wrist of the practitioner, and the other holds the calf of the unruly practitioner. Two people pull the trunk in the opposite direction for 2-3 times at the same time, each time 12- 15 minutes, and repeat for 6 times.

This series of exercises will help to correct physical defects such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, adjust neuroendocrine function and various physiological functions, and make them reach the best state, thus achieving the purpose of gaining weight. The most important thing is seriousness and persistence.

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How do you recommend to grow taller?

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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.

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.

Exercise plus nutrition: growing taller is not a dream.

It is difficult to comment on the effects of enhancers and enhancers popular in the market. But what is certain is that the traditional methods of exercise and nutrition are the most natural and safe. As long as you follow the instructions below, your dream of growing 3 cm tall will come true and your figure will be longer.

Mechanical heightening method

As long as it is human, the back is more or less abnormally bent. If this (abnormal bending) is corrected, all joints will become longer, thus increasing your height. You should not underestimate the time from bending to straightening of joints. There are so many joints in the human body that every little makes a mickle, of course, it is considerable.

Mechanical therapy not only has obvious curative effect on polio and hemiplegia, but also can treat severe cat back and O-foot, so that the spine can be restored to normal, the posture can be improved and the height can be increased. In addition, it can also treat female physical discomfort and frigidity. Therefore, more and more women are engaged in this kind of beauty gymnastics. As long as you do it three times a day, you can grow at least 3 cm tall and become graceful after three months, which can be said to be a beauty gymnastics that kills two birds with one stone.

(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 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, keep a distance of 30cm, stand with one leg back half a step, open the heel, let the toes face the inside, then press your hands on the wall, hold your chest out, bend your legs, protrude your hips backwards, and put your knees together. 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 cm long and twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then lean back with your shoulders 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 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 chills, you can tie a cloth when you sleep at night, so for a while.