Height depends on several factors, first of all, genetic factors, accounting for 70%, in addition, it depends on other conditions, including sports, nutrition, environment and social factors. The following points should be noted:

First, don't miss the rapid growth period

In the process of children's youth development, when does the height grow fastest? Studies have confirmed that the height of most Han children in China is about 12 years old for girls and 14 years old for boys. Over 90% of girls have the fastest growth in height at the age of113, while boys are between13 ~15. In order to grow taller, special attention should be paid to nutrition, exercise and other issues during the rapid growth period.

Second, we should pay attention to nutritional supplement.

Nutrition is the key to children's physical growth. The energy, protein and amino acids required for normal physical growth must be supplied by food, mainly meat, eggs, beans and legumes. Bone formation also needs sufficient calcium, phosphorus and trace manganese and iron. Insufficient calcium intake and vitamin D deficiency will lead to insufficient bone mineralization, vitamin A deficiency will make bones shorter and thicker, and vitamin C deficiency will make bone cells become brittle and brittle, which will affect bone growth.

At present, the general family should have comprehensive and sufficient nutrition in a well-balanced diet, and should be careful not to develop the habit of partial eclipse, not to eat too much snacks and affect the intake of important nutrients.

Third, don't neglect physical exercise

Physical exercise can strengthen the body's metabolic process, accelerate blood circulation, promote the secretion of growth hormone and accelerate the growth of bone tissue, which is beneficial to human body length. The following kinds of exercises have certain effects on height increase, so you might as well try them.

1. The hanging swing uses 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 keep the body relaxed and drooping for 20 seconds. Young men should do it10 ~15 times and young women should do it 2 ~ 6 times.

2. Touch the preset objects with both hands when jumping up and down, which can be roadside branches, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a break and hop with your left and right feet, as above.

3. When playing basketball in ball games, actively strive for rebounding 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 can be one-legged jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.

Exercise plus nutrition: growing taller is not a dream.

It is difficult to comment on the effect of the popular booster and booster drugs on the market. But what is certain is that the traditional method of exercise and nutrition is the most natural and safest. As long as you follow the following instructions, your dream of growing 3 cm taller will come true and your figure will be longer.

Mechanical heightening method

As long as it is human, the back is more or less abnormally bent. If this (abnormal bending) is corrected, the joints of all parts will lengthen, which will increase your height. You should not underestimate how long a joint can grow from bending to straightening. There are so many joints in the human body, and every little makes a mickle, which is of course considerable.

Nutrient intake

Adequate and balanced nutrition is definitely the key to success.

According to the suggestion of the US Food and Drug Administration (FDA), if you want to grow tall and strong, the indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc.

Protein is the basic substance that constitutes and repairs the muscles, bones and tissues of human body. Lack of protein will lead to stunting and atrophy of bones and muscles. Animal foods such as meat, seafood and milk are complete protein sources, while plant sources can be obtained from beans, grains and drupes.

Calcium is the raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way to accumulate bone.

Vitamin D is another nutrient that makes bones strong. Besides being obtained from milk, salmon, tuna and other fish, people can make vitamin D by sunbathing for10 ~15 minutes every day.

Mineral zinc is an indispensable nutrient for infants' development. Dutch studies have found that insufficient zinc intake during infant development will lead to stunting. In addition, according to many foreign studies, children can reduce the incidence of diarrhea by taking enough zinc. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ.

"Iron is also important for growth and development," added Weng Huiling, a nutritionist at National Taiwan University Hospital. However, according to the national nutrition survey conducted by the Department of Health, Chinese women generally have iron deficiency over the age of 4, while men have a higher iron deficiency rate in adolescence and over 65. So growing children should eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron.

sports

Many people think that bouncing sports such as skipping rope and playing basketball are helpful to grow taller, which is true from a medical point of view.

According to the research, it is found that excessive compression of the growth plate will cause growth retardation, but moderate and intermittent compression or stretching of the growth plate can stimulate its growth.

Therefore, children and teenagers who want to grow taller have to do sports, especially some bouncing sports. However, excessive weight training such as gymnastics and weightlifting will hinder growth, and doctors suggest that it is best to avoid it during the growth stage.

Hormone secretion

The secretion of many hormones in the human body dominates or affects our growth and development, such as growth hormone, sex hormone, thyroxine, parathyroid hormone, insulin and so on.

sleep

As mentioned earlier, people's growth is mainly influenced by growth hormone, which is secreted especially vigorously at night, so if you want to grow taller, don't stay up late at the expense of sleep time, and go to bed before 1 1 as far as possible.

psychologic factor

Excessive pressure will cause endocrine dysfunction of the human body, so that the secretion of growth hormone is insufficient, and growth is therefore limited. In addition, too much pressure will also cause gastrointestinal dysfunction. Children not only have a bad appetite, but also have poor absorption capacity, which will lead to malnutrition in the long run, and it is very difficult to grow taller.

Which events have contributed to high training?

The skeletal system grows rapidly in children and adolescents, and the bones contain a large proportion of organic matter and a small proportion of inorganic matter, and the bones are fragile and flexible. The spine of children and adolescents is elastic, but the strength of muscles and ligaments is poor, and the strength of fixed joints is weak. The characteristics of neural process in children and adolescents are that excitement is more dominant than inhibition, and the neurons in cerebral cortex are poor in working ability and easy to get tired, but they are quick in response, quick in recovery and good in flexibility. During the period of children and adolescents, especially during the sudden increase of puberty, the height grows rapidly, the thoracic development is relatively backward, the development speed of the heart can't keep up with the growth speed of other parts of the body, the blood supply and oxygen supply are relatively insufficient, and the regulation function of the cardiovascular system is also unstable. In view of the above characteristics of children and adolescents, we should choose those exercises with large stretching range, high frequency, strong sense of rhythm and short duration, and try to avoid those endurance and static exercises that are too tense, long lasting and breathless.

(1) Total body stretching events: There are many total body stretching events, such as unarmed exercise, light weapon exercise, bodybuilding (body-building) exercise, pull-ups, arm flexion and extension, arm flexion and swing, hanging swing, leg swing, leg press, kicking, cheating, split leg, "bridge" and so on.

(2) Coordinated events: These events include ball games, swimming, skating, skiing, dancing, active games and so on.

(3) Jumping events: This kind of events include in-situ single, double-legged jump, one-legged jump and double-legged jump during marching, stride jump, frog jump, vertical jump, standing long jump, standing multi-stage jump, jumping rubber band, skipping rope, supporting jump, jumping over obstacles and so on.

(4) Short-distance events: Short-distance events include track and field events of 50m, 60m,100m, 200m, 400m and 4xkloc-0/00m relay running and swimming (butterfly, backstroke, breaststroke and freestyle).