Generally speaking, most sports activities, such as running, skipping, playing ball, high jump, long jump and so on. It is conducive to growing taller. Even weightlifting, dumbbell, wrestling and other so-called weight-bearing and oppressive sports, as long as moderate exercise and intermittent exercise are beneficial to growth. However, the most effective exercises for height growth are horizontal bar, rings, playing basketball, jumping, floor exercise and swimming. The reason is simple: pull-ups can stretch the spine and promote the growth of spine bones; Jumping and touching height can stretch muscles and ligaments and stimulate the growth of epiphyseal cartilage (the growth point of long bones of lower limbs); Swimming can fully stretch and exercise all parts of the body.

It should be pointed out that young women in China are generally around the age of 20, and young men are generally around the age of 22 when cartilage ossification stops growing. Therefore, teenagers who want to increase their height should take part in physical exercise as soon as possible.

From the effect point of view, longitudinal stimulation exercise is the most helpful to increase:

(1) Long jump: standing or run-up long jump is acceptable. When taking off, step hard, stretch your knees and hips in the air, and stretch your arms upward to fully show your body; When you fall, your front foot supports the ground and your knees are cushioned. You can do it 7~ 10 times a day according to your physical condition, with proper rest in the middle.

(2) Sit-ups (with both ends upturned): Lie on your back on the carpet or bed, straighten your legs and arms at the same time and lean upward, with your head low and your neck extended, and keep your hands as close as possible to your feet. According to your physical fitness, each group should do 8~ 12 times, 3~5 groups are appropriate, and the groups should have a proper rest.

(3) Pull back: Sit on the mat (bed), stretch your legs forward, stand side by side with your feet, tuck in your abdomen and hold out your chest, bend your torso forward as far as possible, bow your head and stretch your neck, and stretch your arms forward at the same time, preferably touching 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.

(4) Touching height: During the take-off or run-up in place (three or five steps), keep your knees and hips fully straight, your waist upright outward, stretch out your arms, and touch the object hanging in the air with your hands, with the height of the object as high as possible. The left hand and the right hand do it five times in a group, and rest for 2 minutes between groups. You can do 3~5 groups according to your physical condition. It is best to practice on an open, flat and moderate ground.

(5) Hanging: On the horizontal bar or homemade family hanging bar, practice once every morning and once every night before going to bed. Methods: Hold the pole with both hands, keep your feet off the ground, relax your whole body, and gently shake your waist, hips and legs. After hanging for 20~30 seconds, rest for 30 seconds before doing it, and then do the load hanging twice after 2~3 times-tie a 5 kg weight to your ankle. Every break 1 min.

The above exercises aim to stimulate the function of pituitary gland and the rapid growth of bones by stimulating joints such as knees, elbows, spine and cervical vertebrae. Keep exercising for a long time, and the effect will be good.

In addition, to grow up, it is also important to balance sleep and nutrition, so don't favor one over the other.