How long is 20 years old 10cm?

1, drink a glass of milk every morning and evening (you can eat steamed bread or cake 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 in the evening. Be careful not to eat too much rice for dinner, the appetite is two-thirds of usual! )

2, eat a proper amount of soybeans every day, soybeans contain a lot of calcium and protein.

3. Jump 60 times an hour before going to bed every night, and the higher the jump, the better. Then jump rope for half an hour, 1 sec twice, with two legs and one leg alternately.

4. Take a break for ten minutes after skipping rope.

5. leg press, press 60 times on each leg until the leg feels sore. Be careful not to hurt the ligament.

6. Stretch your legs 40 times.

7. Sleep.

8. Get up in the morning and repeat the actions of 5 and 6.

9. Have 8 hours of sleep every night, not less than 7 hours when you are busy with your study or work!

People (generally under 23 years old) who have not closed epiphyses will have an effect after training for three months according to the above method, and the younger the age, the better the effect.

First of all:

1, reasonably adjust the diet, not partial eclipse, not overeating, not only to ensure adequate nutrition, but also moderate. 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 lower than 125px.

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

4. Maintain physical and mental health, enrich entertainment life, be emotionally stable and carefree, which is conducive to growth and development.

Exercise height

(1) Put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, keep your knees bent, and let your fingers touch the ground, and so on 15 ~ 20 times. 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 30-60 cm, stand up straight, put one leg back for half a step, and then twist your upper body so that your fingertips can touch the toes on the other side. And do 10 ~ 15 times continuously. This action can make the lines of the two wrists graceful and soft, narrow the waist circumference and correct the curvature of the spine.

(3) Open your feet for 60 ~ 70cm, put one leg back for half a step, then raise your arms to 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 figure beautiful.

(4) Face the wall, keep a distance of 30cm, stand with one leg back half a step, open the heel, let the toes face the inside, then press your hands on the wall, hold your chest out, bend your legs, protrude your hips backwards, and put your knees together. Do it 20 to 50 times in a row. This action can displace the femoral joint, radically solve the problem of uneven legs, and make the leg lines beautiful.

(5) Make a waist pillow that is 1 cm long and about twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then put your shoulders back and hold your chest out for 20 times in a row. This action can cure fatigue and shoulder pain, and it can also shrink the abdomen.

(6) Pick up a rope and stand, put one leg back half a step, and then jump rhythmically 60 ~ 70 times in this position. 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) Sit on the calf, put the knee of one leg back 3 ~ 5 cm, pull the shoulder back, and lift the arm straight up. In this position, lean forward and get as close to the floor as possible. Do it 20 ~ 40 times in a row. This action is the most effective exercise to correct the cat's back, which can not only straighten the back, but also beautify the lines of the wrist.

(8) Sit down, tie the upper part of your knees with cloth, hold the calf with both hands so that the knee of one leg is flush with the knee of the other leg, and then pull the body with both hands to bend, so that the chin touches the knee for 20 ~ 30 times in a row. This action can tighten the hip muscles.

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

Other sports

1, hang the swing

Use a horizontal bar or doorframe, the height should be hung on the bar with your body, and your toes can just leave the ground. Hold the lever with both hands, the distance is slightly larger than the shoulder width, the feet are close together, and then the body swings back and forth, not too much, not too long. It is best to arrange exercise every morning and try to relax and droop for 20 seconds. Young men should do 10 ~ 15 times, and young women should do it 2 ~ 6 times.

Step 2 jump up and feel the height

Touch a preset object with both hands when jumping, which can be a roadside branch, basketball basket or ceiling. Jump with your feet and do it 30 times. Take a rest and jump with your left foot and right foot, as above.

3. Ball games

When playing basketball, actively strive for rebounds and jump shots 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.

Step 4 jump practice

Can do one-leg jump, frog jump, triple jump, multi-stage jump and in-situ vertical jump.

Core sports:

Hanging method

Hold the horizontal bar tightly with both hands to make your body droop. When drooping, it is best to gently touch the ground with your toes, and then do pull-ups. Boys can do 10- 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 exercise, you should walk around and relax your muscles. After practicing the hanging method for a period of time, you can carry out hanging increment on this basis. The method is to hang for 20 seconds, then tie 5 kg sandbags on each leg and hang for 20 seconds; Then fix it on the horizontal bar with a belt and hang it for 15 seconds, and then put on an iron sand vest with a weight of 10 kg 15 seconds. But time and weight are not absolute and vary from person to person.

Jumping method

Jump with your feet and touch branches, basketball stands, ceilings, etc. 10 times as a group, jumping 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.

Besides, you should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try to jump about 200 times a day.

Traction method

Stand on a mound 20 ~ 30m high, relax and accelerate to run down, then bend down and land, with the help of two partners. One partner holds the exerciser's wrist and the other holds the exerciser's calf. Both of them exert force in the opposite direction at the same time, pulling the trunk 2-3 times, each time 12- 15 minutes, and repeating 6-65438 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, adjust neuroendocrine function and various physiological functions, and make them reach the best state, thus achieving the purpose of gaining weight. The most important thing is seriousness and persistence.

Food that can increase height

If you are under 25 years old now, you will grow taller if you follow the following diet.

If you want to be taller, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.

On the contrary, white rice, glutinous rice, desserts 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 increase, so we must form the habit of eating less salt.

In addition to maintaining the above dietary principles, people with beautiful bodies also have several principles in eating.

(1) Chew slowly: Chewing slowly and enjoying the taste can reduce the feeling of fasting. Observing a slim person, the time to eat is always twice as long as that of a glutton.

(2) Drink plenty of water: water contains no calories and will never get fat. When you want to drink tea or drink, you might as well switch to water, which can wash away impurities in your body and make your skin more beautiful.

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

(d) Artificial sweeteners instead of sugar: sugar is the highest energy source and will eventually become heat. Other fats or starches are stored in the body. If there must be sweetness in food, there is no harm in replacing high-calorie sugar with artificial sweetness and gaining weight. For example, an ordinary cream cake usually has 200 calories, but if artificial sweeteners are used, it only has 70 calories.

(5) Salad: Salad plays a great role in beauty. However, it goes without saying that the calories of salad are better replaced by white sauce or lemon juice with less calories.

Other foods such as chocolate and coffee. Butter. Sweet potato. Fried chicken will make your efforts to keep your charming figure fail. Don't be careless Generally speaking, to maintain a charming figure, you need to consume 2300 calories a day. Of course, this number will also increase or decrease slightly according to everyone's physique.