Effective heightening exercise (1): Effective heightening exercise can be based on running, and running should be reflected in the effect of stimulating bones. (1): Run downhill. Go to your home and find a downhill place about 50- 100 meters long with a slope of about 10-30 degrees. Try to rush down as soon as possible every time, and then walk up slowly. You can practice 5- 10 times in a group at a time. It's best to take a stopwatch and record the time spent each time to see if your grades have improved. (2): Run down the hill. After each climb, you can choose to run down several times. You can go down 50-150m each time for 20-40 seconds. A mountain can run down in 10-20 times. In order to save physical strength, you can walk up slowly on the uphill and rest for about 10 minutes on the downhill. Both downhill running and downhill running are reflected in the action on bones. At the moment when the foot touches the ground, the foot has to bear the force equivalent to about 3-5 times of its own weight, which is transmitted from the ankle joint to the knee joint and then from the knee joint to the hip joint. The stimulation on the ankle joint is about 50%, the action on the knee joint is about 20%, the action on the hip joint is about 15%, and the action on the spine and neck column is about/kloc. Effective heightening exercise (2): Effective heightening exercise can be mainly based on jumping, which can be reflected in the stimulation of bone growth. (1): hop. It is divided into continuous one-legged jump and standing one-legged jump. The continuous one-legged jump needs a start of 5- 10 meter, and the intensity should be greater and the effect should be better. (2): Jump the steps. If you live upstairs, you don't have to go downstairs. Jumping down is the best height-increasing exercise. Jumping a little more at a time is the best, step by step, and the more jumps, the better. (3): Continuous standing long jump. Adults can adopt this high-intensity exercise mode, which can effectively stimulate the bones. Effective heightening exercise (3): Effective heightening exercise can be based on strength exercises. (1): Squat with one foot or squat with load. (2): Weightlifting or other dumbbell exercises. (3): Boxing and other kicking exercises. According to the secret of height increase, the height difference between morning and evening is good for height increase, and strength exercise can get the most effective height difference between morning and evening, which can make the body grow faster. After exercise, the bones become thicker and longer at the same time. (4): leapfrog, triple jump, multistage jump and vertical jump in situ. Effective heightening exercise (4): Effective heightening exercise can be mainly spine exercise, the spine is closest to the pituitary gland, and slight exercise can stimulate the secretion of pituitary hormones. (1): Run backwards. There have been many articles saying that backward running can treat low back pain and lumbar sprain, indicating the stimulating effect of backward running on spinal movement. (2): stand upside down against the wall. You can stand upside down for 1-5 minutes after each exercise, which can promote blood circulation and relax muscles. (3): sit-ups. You can do sit-ups at night, relax and straighten your feet, relax your hands without holding your head, and get up and touch your toes. (4): upper body push-ups. You can do push-ups at night. Push-ups should exercise your spine, so only lift your upper body, and don't move on the bed below your waist. (5): twist the waist in place. If you want to throw it above the waist, you should turn it around. The bigger the amplitude, the better. (6): twist your neck. Twist as much as possible. You can also suddenly shake your neck, left and right or turn around. (7): Bend over and turn back. Can exercise waist muscles and flexibility exercises. Spine exercise is an effective height-increasing exercise. You may not be able to practice well at first, but you should be proficient slowly, and you should not be eager to achieve success, otherwise you will sprain. Step by step is the right way.

Satisfied, please adopt