How to grow taller faster, how to build muscles? 30

Playing basketball or soccer more often can help you grow taller and also exercise your body.

According to the ratio of your height and weight, it is recommended to lose fat first, and your age is also the time to grow tall, give you a plan.

Personal Fat Loss Fitness Program.

Train 3-4 days a week Aim for aerobic exercise in the early days Combined resistance training Training for 1-1,5 hours per day.

Day 1: Resistance training.

Warm-up: Cycling or jogging for 10 minutes.

Barbell bench press: 4 sets*15 reps Light to medium weight.

Seated chest press : 3 sets * 15 reps Light to medium weight.

Dumbbell Upper Diagonal Flying Bird : 3 sets * 12 reps Light to medium weight.

Instrument Downward Pressure: 4 sets * 12 times Light to medium weight.

Relax: Stretch.

Aerobic training: 20f

Day 2: Resistance training.

Warm-up: 10 minutes by bike.

Pull-down : 4 sets*15 times Light to medium weight.

Seated rowing: 3 sets*15 reps, light to medium weight.

Goat Push-ups: 3 sets * 15 times.

Barbell curl 4 sets * 12 reps Light to medium weight.

Relax: Stretch.

Day 3: Resistance training.

Warm-up: Cycling or jogging for 10 minutes.

Lungby squat without weights: 3 sets x 15 reps.

Seated leg raise: 3 sets x 15 reps.

Dumbbell side raise: 4 sets * 15 reps.

Aerobic training: 30f

Day 4: Aerobic training.

Day 5: Rest.

Aerobic training can practice skipping rope or running, basketball, and help to lose fat and gain height.

You are very good, keep exercising, and after a long time, you will have the body you want.

Afternoon is the best time to exerciseIn our traditional belief, you should take a nap after lunch. In fact, between 2 and 4 o'clock in the afternoon, the body's exercise capacity reaches its peak. And at this time, the sun is abundant, the temperature is moderate, and the wind is light, which is the best time to exercise.

It is best to exercise 1 hour after lunch, otherwise it will affect the gastrointestinal digestion function. And most people exercise in the morning, in fact, this practice is not worth advocating. Because between 4 a.m. and 9 a.m., carbon dioxide refluxes, and the air quality is not good.

In addition, the blood viscosity of the human body is higher in the morning, especially those who suffer from high blood pressure and cardiovascular disease, and early exercise is very bad for the body. However, if you really only have time to exercise in the morning, you need to pay special attention to drink a glass of water before exercising to thin your blood and reduce viscosity. Choose a place away from woods, try to go to an open area with leeward and sunny conditions, and exercise for about 40 minutes.

Exercise methods for growing height, including skipping rope, high jumping, playing basketball, badminton, running, and so on. In addition to exercising, eat a well-balanced diet.

1.Insisting on exercising is of great help to the development of bones, which can promote bone development and growth, which will help you grow taller. If you want to grow taller, you must stick to doing some pull-up exercises, such as playing badminton, basketball, running, etc.

Insist on more than 40 minutes of exercise every day, and do a good job of stretching before and after exercise.

2.If you want to grow taller, in addition to insisting on exercise, you should also have a balanced diet, eat more protein-rich foods and fresh vegetables and fruits, and eat more calcium-containing foods or calcium supplements to help you grow taller. Have a healthy diet and sleep habits, and don't smoke or drink.

1. Climb the wall and touch the height: stand facing the wall, and draw a marking line on the wall in advance, which is the highest point of your own height. Then, use the fingers of both hands to raise along the wall, with your feet raised and stretched as far as you can.

Then slowly lower your heels along with your hands. Inhale and exert your abdominal muscles during the upward movement; Exhale as you lay down, and your abdominal muscles relax.

2. Horizontal bar overhang: hold the bar with both hands (positive grip), do static overhang, until you feel a little tired. The abdominal muscles should be relaxed as much as possible.

3. Swing arm extension: Spread your feet apart, straighten your legs, alternately swing your arm to turn with your right hand and your left hand to your right foot, and turn your head upward.

4. Hold the pole and touch the ground: open your feet, use a bamboo pole (about your own height), put it on the back of your head and shoulders, hold the pole with both hands and stretch your arms, lean forward and parallel to the ground, and stretch your legs. Then do a left and right rotation so that the tip of the bamboo pole touches the ground.