I am 18 years old and my height is 168CM. Can I grow taller?

Increasing physical exercise should be an appropriate comprehensive exercise, and the exercise content is summarized as multi-suspension, frequent jumping and frequent stretching; Avoid heavy load, less fatigue and get enough sleep.

The most effective way to increase height is bouncing. For example, skipping rope, jumping rubber band, leapfrog, vertical jump, high jump, reaching for the ground; You can also go up and down stairs, run up and down mountains, ski and so on. Through this kind of exercise, the lower limbs bear proper gravity load, so that the epiphyseal cartilage of the lower limbs is constantly squeezed and rubbed during exercise, which strengthens the epiphyseal chondrocytes to accelerate division and ossification, and makes the bones thicker and longer.

The second method that is beneficial to height growth is traction, stretching and stretching. Such as hanging, pull-ups, pulling ligaments, stretching the spine, unarmed exercises, rhythmic exercises, aerobics, floor exercises, kicking, leg press and so on. Through this exercise, joints are fully stretched and muscles and ligaments are elongated; Spine stretching promotes the growth of spine.

Aerobic exercise, such as running, swimming, cycling, etc. , can comprehensively enhance children's physique, promote appetite, promote nutrient absorption and improve sleep, thus contributing to the growth of height.

Here is a small prescription for children who want to grow taller:

(1) striding on tiptoe for 4 minutes (or jogging for 5 ~ 7 minutes)

(2) Swing your legs back and forth 15 times respectively.

(3) Horizontal bar suspension-try to relax, two groups (30 seconds in each group)

(4) Vertical jumping touch height (reaching branches, ceilings, etc. ): 10 two-legged jump+10 one-legged jump, two groups of * * *, each group intermittent for 30 seconds.

(5) Stand, shake hands and relax calf muscles for 2 minutes.

(6) Traction extension: put the upper body on the supine pad and fix it to help the helper hold the exerciser's feet for traction to the maximum stop 15 seconds, 5 times.

(7) Climb the hillside 20-30 meters high, climb it at the fastest speed, then run down quickly and repeat it twice; Or skip rope alternately on one leg for 200 times, two groups.

(8) Stretch the ligament for 5 minutes.

It must be noted that we should pay attention to the sensitive period when exercising. The growth and development of human body follows the law of two peaks, that is, the first growth peak is from birth to 6 months. Boys enter the second peak of growth and development at the age of 12 ~ 13, while girls enter puberty at the age of10 ~1year, which is also called the period of sudden increase in height. The second peak appears at the growth speed of the body. In China, the peak duration of adolescence is 3-4 years, under normal circumstances. In the late adolescence, the epiphysis of the long bone closes and the growth stops. At this time, the spine will have some slow elongation, which lasts about 1 ~ 2 years. To increase exercise, we should seize the favorable opportunity of the sudden increase period and carry it out before the peak of adolescence, which will receive ideal results. If the sensitive period is over, it will be of no help.

In addition, another key to increase the amount of exercise is to let the practitioners complete the exercises in a relaxed and happy atmosphere. The exerciser must have a strong desire to grow taller. Instructors help children to maintain a good mental state, which will promote their growth and development and help their physical growth.

Nutrition is the material basis of bone development, so we should eat more foods that are most closely related to bone development, such as calcium, protein, VD, VA, VC, etc. It is also important to ensure adequate sleep time and correct sleep methods. Generally, preschool children should sleep 65,438+065,438+0 hours a day, primary school students should sleep 65,438+00 hours, and middle school students should sleep 9 hours, and it is best to sleep on a hard bed. The height of the pillow is not more than 5 cm, which is conducive to body stretching. Finally, it is very important to maintain the correct posture, which has a great influence on the normal development of the spine.