If you want that thing to grow up after you become an adult, this is the only way

Xiao Gao: I’m 19 years old, male, 160cm tall. I had a physical examination at school some time ago and took an X-ray, which proved that my bones have not yet closed. I really want to grow taller quickly. Is there any way you can help me?

Ade: I am 22 years old and very short, only 158cm, which makes me feel very inferior. I have been wearing height-increasing shoes for two years but they have no effect at all. I wonder if there is any other way to make me taller?

When it comes to growing taller, many people only think of nutritional supplements, height-increasing shoes, etc. In fact, there is another very important point in growing taller, which is fitness exercise.

Factors that affect height

Height is affected by many factors, which can be summed up in two aspects: genetics and environment. Among them, genetics has the greatest impact on height, accounting for about 70%. Environmental factors include nutrition, sleep, exercise, disease and environmental pollution. In general, genetics, sleep, nutrition and exercise are the four main factors affecting height. If you are past the age of height growth, taking height-increasing drugs containing hormones will cause your bones and joints to grow fatter and bigger, which will not only prevent you from growing taller but will also be harmful.

Exercise is beneficial to the secretion of growth hormone at night

Exercise can directly promote the secretion of growth hormone, and can also promote the secretion of growth hormone during sleep on the night of exercise. At the same time, moderate exercise can increase appetite, give you healthy sleep, and help you grow taller. After practicing it, someone said: "Sleep after proper exercise is like a baby's sleep."

Exercise can make people grow taller, but not all exercise can make people grow taller.

Sports that are good for height growth: volleyball, basketball, football, ballet, aerobics, stretching gymnastics, skipping rope, and jogging.

Exercises that are not conducive to height growth: weightlifting, weight-bearing training, excessive exercise, and excessive exertion (marathons, etc.).

After understanding that some exercises can effectively increase height, I will give some specific methods of increasing height:

1.Draping 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 points of the exercise are:

Exhale as you pull yourself up, and inhale as you slowly lower yourself down. After completing the exercise, walk around to relax your muscles. After your hands are relaxed, clench your fists tightly, place your hands in front of your chest, then loosen your fingers, then open your eyes, open your mouth, relax your brows, relax your facial muscles, and then lie on the bed to relax the muscles in your back and arms. In short, learn to exert maximum effort and relax as much as possible.

After practicing the hanging method for a while, you can do incremental stretching on this basis. The method is to hang for 20 seconds first, then tie a 5 kg 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 kg iron sand vest, and hang for another 15 seconds. However, time and weight are not absolute and may vary from person to person.

2. 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.

3. Traction method:

Stand on a 20-30 meter high mound, relax and accelerate to run down, then lie prone on the ground, with the help of two partners, one holding the practitioner's wrists, the other holding the practitioner's lower calves, both of them 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.

This series of exercises can help correct physical defects such as short legs, spinal curvature, flat feet and "O" legs, promote bone growth, and regulate nervous and endocrine functions as well as various physiological functions to their optimal state, thereby achieving the purpose of increasing height. The most important thing is to be serious and persistent.