What kind of exercise can children do to grow taller

Many parents are particularly concerned about their children's future height, and they also hope that their children will be tall. However, due to genetic reasons, the height of the child is limited. However, it can be improved through diet or exercise, especially correct and long-term exercise is very helpful for children to grow taller. Let's learn about what kind of exercise is helpful for children to grow taller.

1. Suspended swing

Use a horizontal bar or door frame, the height should be such that your body can hang on the bar and your toes can just leave the ground. Hold the bar with both hands, with the distance between them slightly wider than shoulder width, put your feet together, and then swing your body back and forth. Don't swing too much and don't keep doing it for too long. It is best to arrange the exercise every morning. Relax the body as much as possible and hold it for 20 seconds. Young men should do it 10 to 15 times and young women should do it 2 to 6 times.

2. Jump and touch high

When jumping, use both hands to touch the pre-set objects, which can be roadside branches, basketball hoops or ceilings. Jump with both feet, do 30 times. Rest for a while, then jump on one foot with each foot, using the same method as above.

3. Ball games

When playing basketball, actively fight for rebounds and jump to steal the ball; when playing volleyball, try to jump as much as possible and do more spikes and blocks; in football, practice jumping and forehead hitting movements more often.

4. Jumping exercises

You can do single-leg hopping, frog jumping, triple jump, multi-level jump and vertical jump in place while moving.

Core Exercise:

Drape method

Hold the horizontal bar tightly with both hands and let your body hang in the air. It is best if your toes can lightly touch the ground when hanging down, and then do pull-ups. Boys can do it 10-15 times a day. Girls can do it 2-5 times a day.

The key to the exercise is: exhale when doing pull-ups and inhale when slowly descending. After completing the exercise, walk around to relax your muscles. After practicing the hanging method for a period of time, you can do incremental stretching on this basis. The method is to hang for 20 seconds first, then tie a 5-kilogram sandbag to each leg, and hang for another 20 seconds; after that, fix it to the horizontal bar with a belt, hang for 15 seconds, then put on a 10-kilogram iron sand vest, and hang for another 15 seconds. However, time and weight are not absolute and may vary from person to person.

Jumping method

Jump with your feet and use your hands to touch tree branches, basketball hoops, ceiling, etc. Do 10 times in a set, jumping up for 5-7 seconds each time, and have 4-5 minutes interval between each set. Try to keep your body in the maximum possible stretch.

In addition, you should regularly participate in basketball, volleyball and swimming. When grabbing the basketball and dunking the ball, you must jump hard and actively fight for every high point ball. Because jumping is the main training content, you should jump with all your strength about 200 times a day.

Traction method

Stand on a mound 20 to 30 meters high, relax and accelerate to run down, then lie prone on the ground, with the help of two partners, one holding the practitioner's wrists, and the other holding the practitioner's lower calves. Both partners exert force in opposite directions at the same time, pulling the torso 2-3 times, each time for 12-15 minutes, and repeat 6-10 times.

Through the above introduction, everyone now knows what kind of exercise children can do to grow taller. Exercise can promote the growth of children's bones, especially it can regulate the functions of the nervous system and children's endocrine system. While exercising, you can also adjust your daily diet to allow children to reach the best growth state and promote development.