1, drink more milk and soy milk. Japanese used to be short, but now they are all tall, which is related to the younger generation drinking milk.
2. Sleep more. A necessary condition to ensure adequate sleep for a long time.
3, often use soybeans and carrots and pig bones to make soup.
4. Exercise more and exercise more. The ways and means of these exercises I have provided you are simple and easy to do.
Warm-up exercise: move the joints of the limbs, keep the back straight, lean forward the upper body, straighten your arms and swing back and forth forcefully.
Walk: Swing your arms sharply and move forward vigorously.
Run: run in small steps, while putting your fists on your shoulders and rotating your arms in front of your elbows; Run and jump 25-50 meters quickly, repeat 4-6 times, and take a break after each time.
Pull: Raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6-8 times, with a short rest in the middle.
Horizontal bar exercise: Suspend (20 seconds, 1 min), and turn your body to the right and left at the same time, with your feet together; Swing forward and backward; Swing clockwise or counterclockwise.
Jump pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the grip distance of your hands vary from person to person). Repeat at least 6-8 times each time.
Jump: jump up, gradually increase, or reach a predetermined height; Jump down from a slightly higher place; Squat and jump. Do 30-60 jumps in different postures, and push your feet hard to the ground. You can choose to practice, but you should do it according to the specified amount at the beginning and gradually increase the amount of exercise.
After each exercise, you should take a short rest to make your breathing steady and your limbs relax. After the whole set of exercises, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten your waist slightly.
Practice at least three times a week for 35-45 minutes each time. Stick to it and you will get something.
Daily exercise to increase body height
Nowadays, there are many drugs and devices on the market that are used to increase the height, and they are expensive, but the effect is not so good. In fact, the best way to increase is to strengthen exercise. Here are some exercise methods to increase your active power, which young friends may wish to try.
Hanging method:
Hold the horizontal bar tightly with both hands, so that the body hangs and droops. When drooping, it is better to gently touch the ground with your toes, and then do pull-ups Boys can do10-15 times a day. Girls can do it 2-5 times a day. The essentials of the exercise are: exhale when the pull-ups are up, and inhale when you slowly descend. After the exercise, you should walk around to relax your muscles. Hold your fist firmly after your hands are relaxed, put your hands on your chest, then loosen your fingers, smell your eyes, open your mouth, stretch your eyebrows, relax your facial muscles, and then lie on the bed to relax the muscles of your back and arms. In short, we should learn to exert ourselves to the maximum and relax to the maximum.
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 20 seconds, then tie 5 kg sandbags to each leg and hang for 20 seconds; After that, fix it on the horizontal bar with a belt and hang it for 15 seconds, then put on an iron sand vest weighing 10 kg 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. 10 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 200 times a day.
Traction method:
Stand on a mound 20-30 meters high, relax and run down at an accelerated speed, then bend over the floor with the help of two partners. One partner holds the wrist of the exerciser and the other holds the lower leg of the unruly exerciser. Both of them pull the trunk 2-3 times in the opposite direction at the same time, each time12-15 minutes.
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.
6. Calcium supplementation and calcium supplementation suggestions:
(1) Drink more milk and soy milk. Japanese used to be short, but now they are all tall, which is said to be related to the younger generation drinking milk.
(2) Life should be regular, sleep should be adequate and regular, which is a necessary condition to ensure adequate sleep for a long time.
(3) Shrimp skin contains a lot of calcium, and carrots are rich in vitamins A and D. Soybeans and pig bones are often used to make soup (add some vinegar when stewing bone soup, so that the calcium in the bones can come out), and put some shrimp skin when cooking. Carrots are fat-soluble and need to be fried with more oil.
(4) Pay attention to self-care, prevent diseases without diseases, and treat diseases early. Maintaining physical and mental health, enriching recreational life, being emotionally stable and carefree are conducive to growth and development.
(5) eat snails and animal blood.
(6) eat calcium tablets. There are many calcium products or calcium+zinc or calcium+trace elements in the market, so you can choose to use them. For example, the following two kinds of calcium tablets have good effects (the specific choice of calcium tablets is up to the parties concerned): the United States (compound amino acid chelated calcium) and the "calcium gluconate oral solution" produced by Harbin Pharmaceutical Group Sanjing Pharmaceutical Co., Ltd.
Fourth, pay attention to supplementing calcium in daily life (medicine is better than food). The following are the calcium contents of several foods for daily life:
1, milk. 250 grams of milk contains 300 milligrams of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, calcium in milk is more easily absorbed by human body, so milk should be used as the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: You should also have a choice when drinking milk in summer.
2, kelp and shrimp skin. Kelp and shrimp skin are high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. And they can also reduce blood lipids and prevent arteriosclerosis.
Kelp cooked with meat or cooked in cold sauce is a good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should be careful to eat it.
3. Bean products. Soybean is a high-protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.
Friendly reminder: Soymilk needs to be boiled for 7 times before it can be eaten. Tofu, on the other hand, should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so tofu and other bean products are not suitable for cooking with spinach. However, if bean products are cooked with meat, they will be delicious and nutritious.
4. Animal bones. More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when it is made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Friendly reminder: fishbone can also supplement calcium, but we should pay attention to choosing the right method. Dry fried fish and braised crispy fish can make fish bones soft, which is more convenient for calcium absorption and can be eaten directly.
5. vegetables. There are also many varieties with high calcium in vegetables. Potherb mustard100g contains 230mg of calcium; The calcium content of Chinese cabbage, rape, fennel, coriander and celery per100g is also around150mg.