Second, the sudden increase in height: 10- 16 years old is the child's development period.
The height is obviously higher, and the demand for calcium ions is particularly high at this time. Experts found that at present, every 30,000 mg of calcium absorbed by children can increase their height 1 cm, while the calcium content on the daily table of ordinary families is less than 50% of what teenagers need. Different families have different calcium nutrition. In this way, the height of the child quietly opened the gap.
Third, the final sprint stage of height growth: male 17-26 years old, female 16-25 years old, is the final sprint stage of height growth. It is found that the epiphyseal cartilage of adolescents has not really healed at this stage, and it is still very important to take reasonable and effective treatment and adequate calcium nutrition at this stage.
How to grow taller quickly before the age of 25?
Food that can increase height
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, laver, beef, chicken, liver, pork legs, eggs, milk, cheese, dark vegetables and so on.
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. Protein's intake is beneficial to health, which is the unanimous opinion of experts.
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.
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 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. These are the most effective exercises for people with cat backs and O-feet.
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.