1. Have a glass of milk every morning and evening (you can eat some steamed buns or cakes when drinking milk in the morning, and don't drink milk on an empty stomach. It is best to drink milk half an hour after dinner at night. Be careful not to eat too much at dinner, and your appetite is two-thirds of your usual! )

2. Eat some soybeans in moderation every day, which contains a lot of calcium and protein.

3. One hour before going to bed every night, jump 6 times, the higher the jump, the better. Then jump rope for half an hour, jump twice a second, and jump with two legs and one leg alternately.

4. Have a rest for ten minutes after jumping the rope.

5. leg press, press each leg 6 times until the leg feels sore. Be careful not to hurt the ligament.

6. Stretch 4 times after pressing your leg.

7. Sleep.

8. when you get up in the morning, repeat the actions of 5 and 6.

9. You should have 8 hours of sleep every night, and those who are busy with study or work should not be less than 7 hours!

People whose epiphyseal line is not closed (generally under the age of 23) will have an effect after three months of training according to the above methods, and the younger they are, the better the effect will be.

First of all:

1. Regulate the diet reasonably, without partial eclipse or overeating, and ensure adequate nutrition and moderate control. No smoking, no drinking.

2, life should be regular, sleep should be adequate and regular, it is best to sleep on a hard bed, and the pillow should be less than 125px.

3, pay attention to their own health care, disease prevention, disease early treatment. Read books about the study of short stature and the growth and development of height. If you don't understand, you can consult a doctor to increase your knowledge and guide your actions with science.

4. Maintain physical and mental health, enrich recreational life, be emotionally stable, and have no worries, which is conducive to growth and development.

Exercise height

(1) Put your feet together, stand upright, move one leg back half a step, then bend the upper body forward, don't bend your knees until your fingers can touch the ground, and do this for 15 ~ 2 times in a row. This action can make the lines of thighs and knees graceful and soft, and make the left and right legs symmetrical.

(2) Open your feet for 3-6 cm, stand upright, put one leg back half a step, and then twist your upper body so that your fingertips can touch the toes on the other side. And do it 1 ~ 15 times in a row. This action can make the lines of the two wrists graceful and soft, narrow the waist circumference and correct the curvature of the spinal column.

(3) Open your feet 6 ~ 7cm, put one leg back half a step, then raise your arms at shoulder height, and then throw them back horizontally. Twist 7 times in the direction of long legs and 4 times in the direction of short legs. This action can tighten the waist and make the body beautiful.

(4) Face the wall, keep a distance of 3cm, stand with one leg back half a step, open the heel, let the toes face the inside, then press your hands on the wall, stand up your chest, and put your hips back, close your knees and bend your legs. Do it 2 to 5 times in a row. This action can make the femoral joint shift, cure the problem of uneven legs, and make the leg lines beautiful.

(5) Make a waist pillow with a length of 1 cm and a width about twice that of the wrist, put one leg back half a step, sit deeply in the chair, then lean your shoulders back and straighten your chest, and do it for 2 times in a row. This action can cure fatigue and shoulder pain, and can shrink the abdomen.

(6) Pick up a rope and stand, put one leg back half a step, and then jump rhythmically for 6 ~ 7 times in this posture. Skipping rope is a good whole-body exercise, which is not only of great help to health and beauty, but also can contract the muscles of the whole body and increase the height.

(7) Sitting on the calf, put the knee of one leg back 3 ~ 5 cm, pull the shoulders back, and raise the arm straight up. In this posture, dump the upper body forward and try to be close to the floor. Do it 2 ~ 4 times in a row. This action is the most effective exercise to correct the cat's back, which can not only make the back straight, but also beautify the lines of the wrist.

(8) Sit down, tie the upper parts of both knees with cloth strips, hold the calf with both hands, and keep the knee of one leg level with the knee of the other leg. Then, use both hands to bend the body so that the chin touches the knee for 2 ~ 3 times continuously. This action can tighten the hip muscles.

(9) After doing the above eight exercises, don't loosen the cloth on your knees for the time being, put a pillow on your back, straighten your legs and lie down for 15 minutes. If you have cold syndrome, you can tie a cloth to sleep at night, so that the cold syndrome can be cured after a period of time. These are the most effective exercises for people with cat backs and O-feet.

Other sports

1. Pendant swing

Use a horizontal bar or a door frame, and the height should be such that the body hangs on the bar and the toes can just leave the ground. Hold the bar with both hands, the distance is slightly larger than the shoulder width, and the feet are close together, then the body swings back and forth, not too much, and the time should not be too long. It is best to arrange the exercise every morning, and try to relax and droop for 2 seconds. Young men should do it 1 ~ 15 times and young women should do it 2 ~ 6 times.

2. Jump and touch the height

When jumping, use both hands to touch the preset objects, which can be roadside branches, basketball baskets or ceilings. Jump with your feet and do it 3 times. Take a break and hop with your left and right feet, as above.

3. Ball activities

When playing basketball, actively strive for rebounds and jump to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.

4. Jumping exercises

You can do one-legged jump, frog jump, triple jump, multi-stage jump and vertical jump in situ during the March.

Core exercise:

Hanging method

Hold the horizontal bar tightly with both hands, so that the body hangs and droops. When drooping, it is better that the toes can gently touch the ground, and then do pull-ups. Boys can do it 1-15 times a day. Girls can do it 2-5 times a day.

The essentials of the exercise are: exhale when the pull-ups are pulled up, and inhale when you slowly descend. After the exercise, you should walk around to relax your muscles. After practicing the hanging method for a period of time, the hanging increment can be carried out on this basis. The method is to hang for 2 seconds, then tie 5 kg sandbags to each leg and hang for 2 seconds; After that, fix it on the horizontal bar with a belt and hang it for 15 seconds, then put on a 1 kg iron sand vest and hang it for 15 seconds. However, time and weight are not absolute, but vary from person to person.

jump method

jump with your feet and touch branches, basketball stands, ceilings, etc. 1 times as a group, jumping up for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent.

In addition, you should often take part in basketball, volleyball and swimming. When grabbing basketball and spiking, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try your best to jump about 2 times a day.

traction method

Stand on the mound with a height of 2-3 meters, relax and accelerate to run down, then lean down on the floor, with the help of two partners. One partner holds the wrist of the practitioner and the other holds the lower leg of the practitioner. Both of them exert force in the opposite direction at the same time, and pull the trunk for 2-3 times, each time for 12-15 minutes, and repeat for 6-1 times.

This series of exercises will help to correct physical defects such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, and adjust nerve and endocrine functions and various physiological functions to achieve the best state, thus achieving the purpose of increasing. The most important thing is to be serious and persistent.

foods that can increase your height

If you are under 25 now, you still have a chance to increase your height a little as long as you follow the following diet.

If you want to increase your body weight, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crabs, shellfish, seaweed, beef, chicken, liver, pork leg, eggs, milk, cheese and dark vegetables.

on the contrary, white rice, glutinous rice, dessert and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of the increase, so we must form the habit of eating less salt.

people with beautiful figure should not only maintain the above food principles when eating, but also have several principles in eating methods.

(1) Eat slowly: Eating slowly and enjoying the taste can reduce the feeling of fasting. Observing a slim person, it always takes twice as long to eat than a voracious person.

(2) Drink plenty of water: water does not contain calories, and it will never get fat. When you want to drink tea or drinks, you might as well replace it with water, which will wash away impurities in your body and make your skin more beautiful.

(3) eat raw: greasy sauce is the cause of obesity, so avoid it and try to eat with a natural taste.

(4) artificial sweeteners instead of sugar: sugar is the highest energy resource, which will eventually become heat. Other fats or starches are stored in the body. If there must be sweetness in food, it is no harm to replace sugar with high calorie and weight gain with artificial sweetness. For example, ordinary cream cakes usually have 2 calories, but if artificial sweeteners are used, they only have 7 calories.

(5) Salad: Salad has a great effect on beauty. Needless to say, however, salad is high in calories, so it is best to replace it with a white sauce with less calories or lemon juice.

other foods such as chocolate and coffee. Butter. Sweet potato. Fried chicken can make you fail in your efforts to keep your charming figure. Don't be careless. Generally speaking, it takes 2,3 calories a day to maintain a charming figure. Of course, this number will also increase or decrease slightly depending on each person's physique. pack up