Height is something that many teenagers are very worried about. In fact, regular exercise can help increase height. As long as you master the correct method and persevere, you will definitely see the results. So what exercises can you do to grow taller and make your legs longer?

What exercises can you do to grow taller and make your legs longer

1. Long jump

Stand still You can do long jump or run-up. When you take off, you should have a strong step-up jump. In the air, straighten your knees, extend your hips, and fully extend your arms. When you fall, your front feet will touch the ground and your knees will be bent for cushioning. You can do this 7 to 10 times a day according to your physical condition. Just take a proper rest in between.

2. Sit-ups (tilt both ends)

First, lie on your back on the carpet or bed. While tightening your abdomen, straighten your legs and arms and lift them upward. Lower your head and stretch your neck, keep your hands as close to your feet as possible, and do 8 to 12 times per group according to your physical fitness. 3 to 5 groups are appropriate, and you can rest appropriately between groups.

3. Pull your lower back

Sit on a mat (bed), stretch your legs forward, stand your feet side by side, draw in your abdomen and chest, bend your trunk forward as much as possible, lower your head, and stretch your neck and arms. , it is advisable to reach forward and touch your feet at the same time. Do 8 to 12 times in each group, 3 to 4 groups is appropriate. When doing it, pay attention to proceed from slow to fast, and the range of movement from small to large, step by step to prevent ligament strain.

4. Touch the height

Take off on the spot or in a run-up (three to five steps), fully straighten your knees and hips, stand upright and straighten your chest, stretch your arms up, and touch the hoist with your hands. For objects in the air, the height of the object should be so high that you can reach it with all your strength. Each group of left and right hands should perform the exercise 5 times, with a 2-minute rest between groups. You can do 3 to 5 groups according to your physical condition. It is best to practice on an open, flat, moderately soft and hard surface.

5. Hanging

Practice it on a horizontal bar or a homemade hanging bar at home once a day in the morning and before going to bed at night.

Method: Hold the bar with both hands, feet off the ground, relax the whole body, and gently shake the waist, hips, and legs. Hang for 20 to 30 seconds, rest for 30 seconds, do 2 to 3 more times, and then do 2 more weight-bearing hangings, that is, tie a 5kg weight to the ankle, and rest for 1 minute each time.

6. Kicking the shuttlecock

When kicking the shuttlecock, the legs, feet, waist, hips, knees, ankles and other parts can be fully moved, which can accelerate blood circulation throughout the body, promote metabolism, It can increase lung capacity, improve visceral function, and exercise joint flexibility and flexibility, so that bones and body can be well exercised.

7. Skipping ropes and leather bands

Traditional Chinese medicine believes that the feet are the root of the human body. There are 6 meridians and many acupuncture points that converge and intersect in the feet, so skipping ropes and leather bands can It can dredge meridians, promote blood circulation, and promote bone growth in children's lower limbs.

What should you pay attention to when exercising to grow taller quickly?

Growing taller quickly is certainly a good thing, but you still need to master the essentials and not be aggressive. If you don’t master the essentials of exercise, you can easily get injured.