How to grow taller from 21?

It's a bit difficult to get old now, it's okay to run or something, and it should be effective to grow taller or something.

Jump, hang the horizontal bar, and go to bed early.

People's height is generally affected by congenital factors and acquired factors, congenital is genetic factors, this can not be controlled, there are many acquired factors, including growth environment, living habits, etc., you can check the lower epiphyseal line, if the epiphyseal line is not closed, it means that the probability of growing taller is very large, I will give you a few suggestions, 1: don't stay up late at night, staying up late will affect the secretion of growth hormone, it will affect your height, 2: insist on exercising, insist on doing some exercises that stretch the legs every day, such as touching height, running, You can play basketball, etc., and set a certain amount of time (half an hour to an hour) to exercise every day

3: Don't eat spicy food in your diet, especially fried food, drink pure milk every morning, you can also go to bed before going to bed, now your life is good, you have meat to eat every day, there is no bad saying about eating, it still depends on what the body lacks, it is useful for supplementation, I hope it can help you.

It shouldn't be so long, your parents are not tall, and you are useless.

1.Measure your height correctly. Please take the average measurement in the morning and evening, and the height in the morning is 1-3 cm higher than in the evening, which varies from person to person.

Because the spine is compressed by gravity during the day, it will return to its normal length when you go to bed in the morning, depending on your height and how well you rest that night. For example, Yao Ming's height in the morning is probably 4 centimeters taller than at night, because he is too tall, and the length of each joint will be greater if he recovers a little.

2.Try sleeping on your back instead of sleeping on your side, and try using a low pillow or no pillow. This allows the spine to be fully extended, which is more conducive to growth.

Of course, friends who usually take side sleeping will feel unaccustomed, but it will be fine after a while. Many people like to sleep on high pillows, which can easily cause the head to tilt forward for a long time, which will affect their height. You can even lie flat without a pillow, and if you're not used to it, start with a low pillow (less than a fist high).

3.Elevate the tail of the bed by 10 cm to allow gravity to help the spine regain its length and may even promote growth (a friend during development).

4.Get eight hours of sleep a day. Sleep is the time when growth hormone secretion is the most vigorous, and friends during the development period should pay more attention. In addition, lying down and not falling asleep cannot be counted as an 8-hour period.

5.To ensure daily vitamin intake, it is recommended to take multi vitamin tablets, as well as omega 3 fish oil and calcium tablets. While you can get these nutrients in your food, it's likely that you can't and aren't sure you'll be able to reach the minimum every day, so it's better to eat more than under.

6.Ensure adequate protein intake every day, i.e. 1-2 grams of protein for 1 kg of body weight. For example, if I am 78 kg, then I need to consume 78-156 grams of protein per day.

I know a lot of people will say that this amount is not too much, but let me tell you, many bodybuilders in the United States consume 3-5 grams of protein per kilogram of body weight. Generally speaking, most of the diet of Chinese lacks protein, and in order to be safe, you can drink an extra glass of low-fat milk every day on the basis of the previous one.

7.Participate in more physical activities, such as basketball and swimming, and try to use the breaststroke position when swimming, push your legs and stretch your arms vigorously to allow your body to fully stretch.

8.Twenty minutes in the sun a week. Spending time in the sun helps the body absorb some nutrients, of course, not to go to the sun at noon, but in the morning or evening.

9.Standing and sitting, keep your chest and abdomen straight, hunchback, where do you want to go?

10.Finally, for people at any stage, it takes time, persistence, and patience to grow taller.

You can exercise more, and then supplement more nutrients needed to grow taller.