How to exercise and what to eat to grow taller

Usually there are two peak periods of human growth and development, the first stage is from birth to one year old, the average height of newborn babies is 50 cm, and the average height of one year old is 75 cm, that is, 50% longer; The second stage is puberty, which begins at about 10-14 years old, mainly affected by growth hormone, and the height growth is rapid and obvious. By the age of 18 to 20 years, the bones are closed and growth slowly declines. Height is mainly determined by the growth of long bones.

There are two courses of treatment for the growth of long bones. One is osteocyte proliferation, organic matter growth; The other is the deposition of bone salts. The main component of organic matter is protein, and the main components of bone salt are calcium, phosphorus and a small amount of sodium, magnesium and other minerals.

First of all, protein is an important nutrient for growth and development, and it is also an important component of various endocrine hormones. Proteins are usually divided into two types: complete proteins and incomplete proteins. Complete protein (such as meat, poultry, eggs, milk, fish, shrimp and other animal proteins) contains essential amino acids, good quality and quantity, high absorption rate, and can meet the needs of the body's growth and development.

Incomplete proteins (such as plant proteins) contain incomplete essential amino acids, poor quality and quantity, and low absorption rate, which cannot effectively provide protein sources and is not conducive to growth and development. Therefore, in order to grow taller, there must be 1 3-1 2 high-quality complete protein in the diet. Complete protein** in meat, eggs, fish, milk, etc.

The height of the human body depends on the amount of auxin secreted by the human pituitary gland, and the more auxin secretion, the taller the individual, and vice versa. 50%-60% of the weight of the conventional human brain is fat, of which 40%-50% of the fat cannot be produced by the body itself, but can only be ingested from food. Therefore, in order to grow taller, it is necessary to consume a certain amount of fat rich in unsaturated fatty acids.

Because unsaturated fatty acids are beneficial for growth and development. Linoleic acid and linolenic acid in vegetable oil are the most important. However, while ingesting vegetable oil, it is also necessary to combine a moderate amount of animal fats, which will be more effective in promoting growth.

The main components of human bones are calcium and phosphorus, and if calcium and phosphorus are lacking, it will hinder the growth and development of bones and affect height. Let children and adolescents eat more calcium-containing foods, including various dairy products, seafood, eggs, soy products and green leafy vegetables. At the same time, it is necessary to bask in the sun more to facilitate the absorption and utilization of calcium and promote the growth of height.

However, beans contain phytic acid, and vegetables contain oxalic acid, so the absorption rate is not as good as that of animal foods. The ratio of calcium and phosphorus in the diet also has an impact on bone development, and a reasonable ratio of calcium to phosphorus (when the ratio of calcium and phosphorus is 1:2), bone development is rapid and complete.

In addition, vitamins A, D, and C, as well as minerals such as zinc, iron, magnesium, and sodium, are not the main components that promote height growth, but they are also essential nutrients for growing taller. Otherwise, it will also affect the growth of height. In short, a reasonable diet is one of the main factors that promote height, which cannot be ignored.

The Sleep Booster Method is a practical, healthy, and most convenient way to use and the latest way to grow taller. Short stature is often due to a lack of growth hormone, which is an essential substance for the body to grow taller, which is secreted in large quantities during sleep to help the body grow taller. Modern medical research has shown that the growth rate of infants and young children during sleep is 3 times that of waking up, which shows the effect of sleep on growing taller.

Log in to Sina.com to search, bloggers, "Healthy Heightening" or the book "Healthy Sleep and Happy Growth" are available on Excellence.com, or search for "Healthy Heightening" on Sina.com, to tell you how to grow taller. The use of the sleep growth method does not take up time for life and study, and is specially designed for adolescents. The sleep growth method, when sleeping at night, can help grow taller by following some steps, which is very convenient and practical, especially suitable for middle school students.

Sleep longer and taller, no cost, use a day earlier, the effect is more obvious. The method of sleeping to grow taller is to combine the natural laws of the body to grow taller and promote the secretion of growth hormone, a necessary substance for growing taller, so as to achieve the purpose of easy growth. We know that physical development and growth are a long process, and those who increase height follow the requirements of the book "Healthy Sleep and Happy Growth" to help grow taller through sleep, so that the body is in the best state of growing taller every day, and effectively promote growth.

In the more than 10 years of growing taller, if there is no long-term persistence, just doing a certain action, in a short period of time, it is difficult to have an effect on the height. Some teenagers often spend too much time on some unhelpful growth, such as sports, skipping rope, etc.

For the body to grow taller, time is height, wasting time, is equivalent to giving up growing taller, the body growth has its obvious law, because the opportunity to grow taller is the same as time, once missed, it is difficult to make up. Often, we ask, can we grow taller? Now, growing taller is not a problem, how much is the key, especially for teenagers, more importantly, the range of growth is the magnitude of growth, 10 cm long is also long, 1 cm long is also long, a large increase in height, adult height will be guaranteed.

When you reach adulthood, other people's bodies will grow several times taller than yours, which is the problem of growth in height. Sina.com's blogger "Healthy Heightening" is a platform for readers of the book "Healthy Sleep and Happy Growth". In the limited age of growing taller, strive for more height.

Don't give up your efforts too early to avoid lifelong resentment! 6

Exercise: 1Jump Rope 2.

Pull-ups 3. High Jump Food: Two boxes of Yili High Calcium Milk (High Calcium!) every day.

Eat less chocolate, eat more shrimp and a series of calcium-containing foods, pay attention to a regular diet, keep exercising, and fall asleep on time at 10 o'clock. Kindness. My sister tried it and it worked.

1. Exercise to grow taller:

1) Climb the wall and touch the height: stand facing the wall, draw a marking line on the wall in advance, and this line is the highest point of your own height. Then, use the fingers of both hands to raise the wall and raise your heels, stretching as far up as you can, trying to reach or exceed the touch mark.

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 and do a static suspension until you feel a little strained. The abdominal muscles should be relaxed as much as possible.

3) Swing arm extension: Spread your feet apart, straighten your legs, hold your left foot with your right hand in a circle, and turn your left arm with your left hand on your right foot, and turn your head upward.

2. What to eat to grow taller:

1) Supplement protein, such as fish and shrimp, lean meat, soy products, and eggs are rich in high-quality protein, and should pay attention to supplementation.

2) Supplement vitamins, animal liver, eggs, especially vegetables contain a variety of vitamins, fiber and minerals, should eat more fresh vegetables.

3) Supplement minerals, such as milk, shrimp skin, soy products, pork ribs, kelp and other foods rich in calcium and phosphorus.

Through the scientific and balanced cultivation and matching of oranges, we can obtain the nutrients needed to grow taller from food, and realize the natural growth of the human body.

What to eat to grow taller?

1.Eat foods that contain more calcium, such as milk, kelp, shrimp skin, bone broth, soy products, etc. Among them, milk is a very good choice, it is nutritious, rich in protein, amino acids, calcium, phosphorus, etc., which is very beneficial to increase height.

2.Supplement with more protein.

3.Supplement with essential vitamins.

4.Three meals a day should be reasonably matched, not picky eaters, partial eating, thick and thin, meat and vegetables should be properly matched, grasp the child's body growth period: fetal period, infant period, adolescence, adolescence, it is best not to drink cola, soda, synthetic juice, food containing too much sugar should also be eaten less, which will hinder the body's absorption of calcium.

In addition, more sun, more skipping, more exercise, is conducive to growing taller sports: (growth stretching exercises), volleyball, basketball, football, skipping rope, jogging, etc.

Growing taller is the role of growth hormone, and it is useless to be rich in nutrients without growth hormone, and there are two pathways for growth hormone secretion: sleep and exercise. The secretion is most vigorous from 10 p.m. to 2 a.m., plus more exercise, nutrition to keep up!

Here are a few exercises I have suggested to you:

Running, playing basketball, playing soccer, touching the spot, sit-ups. Among them, touching height in place and playing basketball are the most effective for increasing height!

It's not enough to exercise alone, but also to pay attention to nutrition, the following are some of my dietary advice for you:

The diet should be balanced, the amount of food should be sufficient, grains, meat, fruits, and vegetables should be eaten, and the food should be diversified, with both thickness and fineness, and meat and vegetables should be matched to complement each other's strengths. Foods with more calcium include milk, dairy products, eggs, fish, shellfish, tofu and beans, sesame paste, pumpkin seeds, etc. In addition, vitamin D, vitamin C, and lactose all contribute to the absorption and utilization of calcium.

Iron and zinc are indispensable in daily diets, animal liver and other offal, red meat (referring to beef, mutton, etc.), egg yolks, fish and beans are very high in iron, cautious and bioavailable; In addition, zinc is related to the secretion of gonads and gonadotropins, and has a great impact on the growth, development and intelligence of adolescents; Therefore, zinc-rich foods such as oysters and animal liver should be provided regularly

First go to the hospital to check if the bones have healed, if you don't eat more nutritious things, strengthen sports. If it has healed, it is recommended to wear heightened shoes.

Exercise more, eat whole grains, and don't be picky eaters.

Do pull-ups, and then jump up the steps.

1.Pulling the horizontal bar, swimming, playing basketball, playing volleyball and blocking the ball, and jumping rope can all grow taller.

2.You need to tease and go to bed early.

3.Drinking milk before going to bed at night can also help you sleep.

These are all materials I looked up on the Internet and were written in a comprehensive manner.

Drink milk, play basketball, and exercise

Hello, listen to me! 1. Eat (not a height-increasing drug) Eat well: The nutrition is balanced, especially to supplement certain nutrients.

Don't be picky, let alone dieting. In particular, it is necessary to supplement protein, calcium and vitamins, fish, shrimp, lean meat, poultry eggs, peanuts, and soy products are rich in high-quality protein of Tangerine Zen, and should be paid attention to supplementation. Milk, shrimp skin, soy products, pork ribs, bone broth, kelp, seaweed and other foods rich in calcium and phosphorus are also rich in calcium, and remember to spend more time in the sun to absorb calcium easily.

Eat more vegetables and fruits, supplement vitamins, many people do not really understand that "vitamins are the elements that maintain life and are indispensable for the growth and development of the human body". Eat less: Avoid snacks.

Eat less snacks, especially junk food and fast food that are high in sugar and heat. KFC these should be eaten sparingly. 2. Lifestyle Adequate sleep The main time to grow taller is between 11 o'clock and 2 o'clock in the evening, if you miss this time, how do you let your body grow Don't smoke or drink Breakfast must be eaten Happy mood, positive and optimistic, especially don't feel inferior because of height, or always have negative emotions that you can't grow taller 3. Exercise - the most critical Jumping - basketball, volleyball, these sports with jumping movements are very helpful to grow taller, if you don't have time to do these sports, it is also good to practice more to touch height.

Stretching – Find some height-increasing exercises to practice and get your body stretched. As long as the originally curved bones are straightened a little bit, so many of our bones add up to several centimeters. It's okay to practice single parallel bars, but the main thing is not to let you train your arm muscles, but to make your body grow taller by gravity by swinging your body in the air.

Other forms of exercise, anything that involves jumping and stretching, can be tried. You have to practice every morning and evening, and persistence will have an effect. 4. Mind Always tell yourself in your heart:

I want to grow taller, I can grow taller, I will grow taller, I am growing taller... Think about the specific lines) This method sounds a bit superstitious, like a spell, but it is actually very scientific, and psychological suggestion can play a big role. Jordan was able to break through the family genetics of a height of less than 180 and was nearly 20 centimeters taller, and it was the mental method that played a big role.

5. Persistence. There is no fast-acting drug for heightening, and those who say that they can grow centimeters taller in a few months are basically false. And maybe there's something ***, it's better not to try it lightly.

Maybe it's not the same for men and women. What I am most afraid of is playing basketball, once I play basketball, it will grow two centimeters in a week, and I am so scared that I dare not touch the basketball!!

Regarding meals, if conditions permit, it is best to drink milk (don't drink any yogurt, it has an effect but is diluted after all), and pure milk is best. If the conditions are good, let's have a cup in the morning and evening!

Also, eggs, it is best to boil eggs, if it is not convenient for you to cook in the dormitory teach you a method: buy raw eggs, put raw eggs in a cup, pour boiling water into them, scald, remember to turn them hot. Then pour the water out and pour it back into the boiling water.

Repeat it a few times, and the egg inside is formed, almost like a boiled egg.

Remember, it's best to eat one egg a day, don't eat too much, too much is useless.

In the end, there are two sports: first, play basketball!

Second, you can stick a rope or a thread to the ceiling, jump and touch that rope (that thread) every day, and gradually you will find that you can easily touch the ceiling!

Also, don't be too lazy. It's even worse to be too lazy to move or not to move. At school, I just want to go out more, I used to live in the school and run out every day to play. You don't have to spend money, you can walk to the park or something.

Wishing you health and happiness.