2. Sleep more. Necessary conditions to ensure long-term adequate sleep.
3, often use soybeans, carrots and pig bones to make soup.
4. Exercise more and exercise more. The methods of these exercises that I provide you are simple and easy.
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's best to touch the ground gently 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 the mound with a height of 2030m, relax and accelerate to run down, then bend down and land, with the assistance of two partners. One partner holds the exerciser's wrist, and the other holds the unruly exerciser's calf. Both of them exert force in the opposite direction at the same time, pulling the trunk 2 3 times, each time 12 15 minutes, and repeating 6 times10.
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.
6. Calcium supplementation and calcium supplementation suggestions:
(1) Drink more milk and soy milk. Japanese used to be very short, but now they are all very tall, which is said to be related to the younger generation drinking milk.
(2) Life should be regular and sleep should be adequate and regular, which is a necessary condition to ensure adequate sleep for a long time.
(3) Shrimp skin contains a lot of calcium, carrots are rich in vitamins A and D, soybeans and pig bones are often used to make soup (add some vinegar when stewing bone soup, so that the calcium in bones comes out), and put some shrimp skin when cooking. Carrots are fat-soluble and need to be fried more.
(4) Pay attention to self-care, prevent diseases before they occur, and treat diseases early. Maintaining physical and mental health, enriching entertainment life, being emotionally stable and carefree are conducive to growth and development.
(5) Eat snails and animal blood.
(6) eat calcium tablets. There are many calcium products on the market, such as calcium+zinc or calcium+trace elements, which can be used selectively. For example, the following two kinds of calcium tablets have better effects (the specific choice of calcium tablets is decided by the parties concerned): the United States (compound amino acid chelated calcium) and the "calcium gluconate oral liquid" produced by Harbin Pharmaceutical Group Sanjing Pharmaceutical Co., Ltd.
Fourth, pay attention to calcium supplement in daily life (medicine supplement is not as good as food supplement). The following are the calcium contents of several foods in daily life:
1, milk. 250 grams of milk contains 300 milligrams of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: you should also have a choice when drinking milk in summer.
2, kelp shrimp skin. Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.
Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should eat carefully.
3. Bean products. Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.
Friendly reminder: Soymilk needs to be cooked 7 times before it can be eaten. On the other hand, tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so bean products such as tofu are not suitable for cooking with spinach. But if bean products are cooked with meat, they will be delicious and nutritious.
4. Animal bones. Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.
5. vegetables. There are also many varieties of vegetables with high calcium content. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.