Exercises to help children grow taller

As children grow up, height is the most important thing for parents. After all, every parent hopes that their children can grow taller so that they will have more advantages in the future. In order to make their children grow taller, many parents supplement their children with calcium to promote bone growth. Of course, if you want your children to grow taller, calcium supplementation alone is not enough, they also need a certain amount of exercise. So, what kind of exercise can help children grow taller?

1. Ensure 20-40 minutes of vertical exercise every day.

To grow taller, the first thing is to exercise. Exercise is one of the magic weapons for children to grow taller. Exercise must be started from an early age, starting in infancy, so that children can develop the habit of exercise. At the same time, the type of exercise should be selected. Vertical exercise is very beneficial for children's height growth. For example, high jump, basketball, jumping upwards, etc., limb stretching exercises are also good for children's height growth, such as swimming. Exercises such as weightlifting are not good for children's height growth.

Exercise time must also be controlled and should be moderate. Parents must urge their children to get at least 20 to 40 minutes of effective exercise time every day, until the children sweat, have a fever, and have a rosy complexion.

Exercises that can promote height growth include: pull-ups, basketball, volleyball, jumping, skipping rope, shuttlecock kicking and swimming.

2. It is easier to grow taller in a semi-starved state.

In terms of diet, it is necessary to ensure that children have adequate nutrition. There are two critical periods for children's growth: infancy and adolescence. It is necessary to ensure that children have a balanced nutritional intake every day, especially to supplement animal protein appropriately, because protein deficiency will directly affect height growth; therefore, at least 200 ml of milk, 1 egg and appropriate amounts of various meats, cereals, fruits and vegetables should be ensured every day. Eat less snacks as much as possible, and avoid drinks, cream cakes, chocolate, etc. if possible.

In addition, in a semi-starved state, people secrete more growth hormone, which can promote height development. Therefore, parents should not always worry about their children not eating enough, feed them in a cramming manner, or give them snacks all the time. This is actually not conducive to their height growth and physical health.

Ensuring adequate sleep is an important condition for children to grow taller. Children in the developmental period should go to bed early, get up early, and have sufficient sleep of 8-10 hours to keep the growth hormone and other hormones related to growth and development in the body in the best state of secretion and function.

In addition, be sure to turn off the lights when going to bed. Artificial light sources will produce a very subtle light pressure. The long-term existence of this light pressure will make people, especially infants and young children, become restless and upset, making it difficult to fall asleep and having poor sleep quality, which is very detrimental to children's bone growth.

1. Pull the waist and back:

Sit on a mat (bed), stretch your legs forward, feet together, tuck in your abdomen and chest, bend your torso forward as much as possible, raise your head and stretch your neck, and stretch your arms forward at the same time, preferably touching your feet. Do 8 to 12 times per set, 3 to 4 sets are appropriate. When doing it, pay attention to starting from slow to fast, and the range of motion from small to large, and follow the steps to prevent ligament sprain.

2. Overhang:

Practice once every morning when you wake up and once before you go to bed at night on a horizontal bar or a homemade home suspension bar. Method: Hold the bar with both hands, lift your feet off the ground, relax your whole body, and gently shake your waist, hips, and legs; after hanging for 2-3 minutes, rest for 2 minutes and do it again. After 10-15 times, do 5 more weighted hangings - tie 5 kg weights on the ankles. Rest for 2 minutes after each repetition. This method is considered very effective by many people who have perseverance and sufficient time!

3. Stretch before bed:

Stretching before bedtime is currently the most recognized physical method of increasing height. Many friends who want to grow taller choose this exercise, which is convenient and simple. You only need to stretch your legs before going to bed every night, fully relax your legs, stretch in bed, or rest immediately after doing hanging exercises. Try not to put pressure on your legs and torso! If you persist for a long time, you will have a very good height-increasing effect!

4. Static stretching:

Gradually increase the stretching force, and once you feel the stretch, pause for 10-15 seconds, no more than 30 seconds. When muscles are slowly stretched in a relaxed state, they will not automatically contract.