How to exercise and eat moderately in 14 year olds

Whether or not the height is desirable depends on several factors, starting with genetic factors, which account for 70, and in addition, depending on other conditions, including sports, nutrition, environmental and social factors, among others.

Eat right, get enough sleep, and exercise properly.

If you want to gain weight, you should eat more protein, especially if it contains"Amino acids"foods such as flour, wheat germ, beans, shrimp, crabs, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, yoghurt and dark vegetables.

On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is also good to eat less cola and fruit juice, because it contains a lot of 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 heightening, and it is necessary to develop the habit of eating less salt.

Put simply, exercises that increase appetite, promote sleep, and put a certain amount of longitudinal pressure on the bones are all good for growing taller. Specifically, there are jogging, skipping rope, dancing, playing basketball, and volleyball.

Exercises that help you grow taller.

Choose your favorite sports: volleyball, basketball, ballet, stretching gymnastics, skipping rope, jogging.

At the same time, the intake of refined sugars such as refined pastries, desserts, and sugary drinks should be controlled.

Choose low-fat, high-quality proteins such as beef, fish, and soy products.

To strengthen calcium supplementation, egg yolks, shrimp skin, oysters, and sesame paste should be eaten appropriately.

Nowadays, many students do not like to eat breakfast, and they are inattentive during class, accompanied by dizziness and palpitation. Fatigue and listlessness during physical education class in the morning. In fact, breakfast is the most important thing. Be sure to eat well and be of high quality.

Exercise: aerobic exercise, swimming, jogging, brisk walking, ice skating, cycling, ball games and other aerobic exercises, through large muscle groups to participate in rhythmic repetitive exercise, accelerate blood circulation, promote metabolism and growth hormone secretion.

The most effective workouts for growing taller are horizontal bars, bouncing, swimming, rings, playing basketball, and pull-ups.

Drink more milk, such as Changfu milk, which is very good: When I was a child, I often set milk to drink, generally drinking his fresh milk, which must be stored at low temperature, what is pasteurized milk, because pasteurized milk ensures the nutritional content of milk to the maximum extent under the premise that the bacterial content of dairy products reaches a level acceptable to the human body. This milk has a short shelf life, usually only a few days, and must be stored at low temperatures.

If you are talking about his boxed milk, it is the kind of milk that can have a shelf life of several months and does not need to be stored at low temperature (UHT milk), I don't recommend you to drink it.

It is recommended that you drink pasteurized milk, no matter what brand it is, it is better than UHT milk! Easier to absorb.

Exercise the deltoid trapezius muscles and latissimus dorsi muscles for a good body shape.

Playing basketball is beneficial to the cultivation of team spirit while maintaining fitness.

Eat a reasonable diet. Regularity of life.

Do more aerobic exercises, such as swimming, high jump, running...

Eat more foods rich in vitamin D.

I'm 14 years old, too! o(∩_o~

Supplement with more protein.

Muscle growth is inseparable from protein, so there is a strong focus on protein supplementation. Generally, you can eat whey protein powder, chicken, beef, eggs, anyway, what is high in protein, eggs, four to five at a time, but it is recommended to eat only one egg yolk at a time, egg yolk This thing, eating too much, will be harmful to the body.

Here is the issue of eating bananas, eating bananas is mainly because they contain potassium, which is an indispensable element for muscles, but it is not recommended to eat a minute before, generally eating is half an hour before or half an hour after eating, after eating the blood is flowing to the stomach, and then practice immediately, it will have an impact on digestion.

It is best to practice shoulder width in one action. Dumbbell side raise. Both standing and sitting!

Raise your hands to the sides until they are parallel to the ground and slowly lower them. No dumbbells are substituted for other weights. If you can't lift it, you have to keep lifting it.

If you can lift more, you don't need to practice. The more you can't lift it, the more it shows that it's the best way to do it. Do a few more every day to exhaust yourself in a group, and do three to four sets a day.

Leg training is to ride a self-selected car, and it has to be fast. It is best to go uphill. Ride once a day.

The lower abdomen still practices sit-ups. Place your legs on the chair and keep them parallel to the ground at a 90-degree angle. In this way, you can do sit-ups to the lower abdomen. Or three to four groups, each exhausted.

Our normal energy ratio of three meals is reached earlier: mid:late = 3:

4:3, you are growing your body, and you need to strengthen your exercise, so you must follow this standard for energy supplementation, in terms of nutrients, in addition to our usual sugar staple food, we must consume more protein than ordinary people. Although fat is also the best for energy, ordinary people do not advocate intaking more, but when teenagers are growing up, they can appropriately consume a certain amount of fat!