Do children have two growth spurts? 3 types of exercise help to grow taller!
Daily activities should encourage children to exercise more, which can not only promote height growth, but also help relieve bad moods and strengthen the body. But exercise alone is far from enough, nutritional support also needs to be strengthened, and all kinds of nutrition cannot be lacking. At the same time, ample sleep is needed.
Children experience two growth spurts, namely the first year of birth and 11 to 14 years old. Appropriate exercise during this period can stimulate the secretion of growth hormone, exercise muscles and skeleton, make the body stronger; exercise can also provide blood and oxygen to bone cells, improve the proliferation ability of cartilage, especially the following three types of exercise are the best.
What exercises help children grow taller?
1. Jumping exercises
Common jumping exercises include rope jumping, high jumping, double foot jumping or single foot jumping, jumping houses, touching high and vertical jumping. This exercise allows the lower limb skeleton to produce appropriate pressure, ligaments and muscles to be stretched, stimulating cartilage growth. Children under 4 years old can choose jumping houses or high touches, and can also consciously guide children to jump; over 4 years old can choose high jumping or rope jumping. Rope jumping should choose land or grass, or thicker yoga mats to ensure the forefoot landing; choose comfortable sports shoes and do not jump barefoot; rope jumping time can be arranged 2-3 hours after meals, jumping about 100-120 times per minute. Do a 10-minute warm-up before rope jumping to prevent ligament sprains; stretch well after rope jumping to avoid lactic acid accumulation and calf pain.
2. Stretching exercises
Stretching exercises can stretch the spine and spine, facilitate spinal growth, and increase body flexibility. In addition to common chest expansion, back arch, double bar swings, freehand exercises, there are also fitness exercises, bodybuilding exercises, leg pressing, leg swinging or kicking. The best exercise is swimming, which can stretch the limbs and facilitate the stretching and lengthening of the whole skeleton. During swimming, the limbs are in a horizontal state, and the spine and limb joints do not bear the impact force from the ground, nor damage the spine, knee joints and ankle joints; due to the resistance of water, the whole skeleton is relaxed, flexibility is promoted, flexibility is enhanced, which is beneficial to skeletal growth and development, and can also improve cardiopulmonary function and help correct bad posture. Swimming should be arranged after 4 years of age, because at this age, muscle strength and motor ability develop better.
3. Whole body exercise
Common examples are volleyball, basketball, running and rowing, involving the whole body muscle group, maximizing the function of internal organs, promoting blood circulation, and providing sufficient nutrition for bone cartilage. Children over 3 years old can choose natural jogging, which can make the body more flexible, increase body flexibility.
A warm reminder
Daily activities should encourage children to exercise more, which can not only promote height growth, but also help relieve bad moods and strengthen the body. But exercise alone is far from enough, nutritional support also needs to be strengthened, and all kinds of nutrition cannot be lacking. At the same time, ample sleep is needed.
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