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 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, a good living environment
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.
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.