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How to make themselves stronger

Is a human SR2010-02-19 19:10:13 +0000 #1
Male, 14 years of age, height 171 centimeters, but no parents, I am a high of about 166 father, mother 160 or so, I wonder if it will affect my future height, I do grow up to be able to reach 180? How to make their own higher? Also, I weight about 120 pounds, upper very small, but much lower extremities, and muscular legs, how can make me some symmetry, let me be stronger arm, thigh fat lose some (at home with chest, combination of arm strength and a set of dumbbells 17 pounds), in short, let me a little stronger.
lnsygaolei2010-02-19 19:17:43 +0000 #2
Can wishful height depends on several factors, first of all genetic factors, accounting for 70%, in addition, depending on other conditions, including exercise, nutrition, environmental and social factors. In order to let children grow higher, parents should note the following points:

1, miss fast-growing period of

in children and adolescents during puberty, when the height it would grow the fastest? Study confirmed that the vast majority of Chinese Han nationality Children's sudden increase in the height of the peak 12-year-old girl, the boy about 14 years of age; 90% of the fastest-growing tall girls aged 11 to 13 years old, boys 13 to 15 years old. To make a child grow higher, parents, paying particular attention to children in fast-growing period, nutrition, exercise and other issues.

2, should focus on nutritional supplements

nutrition is the key to children's physical growth. Physical energy required for normal growth, protein and amino acids, it must be food supply, mainly meat, eggs, beans and pulses. Bone formation also require a sufficient amount of calcium, phosphorus, and traces of manganese and iron. Inadequate intake of calcium and vitamin D deficiency would result in inadequate bone mineralization, vitamin A deficiency, which puts shorter bone thickening, vitamin C deficiency, which puts the formation of bone defects in mesenchymal cells become brittle, which will affect the growth of bone .

It is generally a well-established family in a dirty diet, nutrition should be comprehensive and in sufficient quantities, and parents should be careful not to let children develop the habit of partial eclipse, but do not let their children eat too much snack food and nutrient intake affect important income.

3, Mo

sports neglect of exercise could enhance the body metabolism processes, accelerate blood circulation, promote growth hormone secretion, accelerating bone growth, beneficial to the human body tall. The following exercise has some effect on the increase, it may be worth a try.

1. Overhanging swing using the horizontal bar or door frames, a high degree of body hanging in the bar, on toes just to leave the ground is suitable. Two hand bars, spacing slightly larger than shoulder width, feet close together, then swing around the body, do not increase too much time not too long. The best practice scheduled every morning, try to relax the body sag, maintain 20 seconds, young men should do 10 to 15 times, young women should be done 2 to 6 times.

2. Mogao jump when you jump with both hands to touch pre-set objects, which can be roadside tree, basketball baskets or ceiling. Feet jump, do 30 times. Rest for a short jump on one foot or so feet, respectively, methods, ibid.

3. Ball playing basketball actively fighting for rebounds and jump steal; playing volleyball when you try to jump up and do more to smash and block movement; in football over the forehead to practice hitting jump action.

4. Jumping exercises to do while marching single-foot jump, leapfrog, triple jump, multi-level jumping and standing vertical jump and so on.

4, forget the fundamentals for children to create a good living environment

the spirit of the nervous system abnormalities may also affect children's physical growth. If the parents divorced, the relationship between children and guardians are not normal, often subject to abuse cases, or children subject to other serious stimulation, its growth rate will gradually slow down, so that height in the normal age height of children of the same sex under the low limit . Of children with short stature will increase the physical inferiority complex, this is because the children suffered psychological and social stimulation, thus affecting the spread of the cerebral cortex nerve impulses down the hypothalamus, thereby inhibiting the pituitary secretion of growth hormone. When the children to be kind to the environment, the growth rate of return to normal.

5, Forget the active prevention of chronic diseases

of children and adolescent with chronic illness should be actively treated. Long-term diseases such as chronic infection, chronic hepatitis, chronic nephritis, asthma, heart disease, anemia can affect the growth and development. Genetic bone diseases, such as bone cartilage dysplasia, also cause bone growth is limited to 87 "how to make a child a long tall, Zhuang?

"Mom! Are you, my health was so low," in junior high school from primary school onwards, one of the Jiaxiang seat has been in previous row, saw their own height and other students worse the more huff complaining to her mother.

"Why did you not drink milk, usually do not exercise!" Mama Mo Haoqi to answer him.

Children's growth stage, parents are concerned about their health condition in addition, also concerned about their future not be able to grow high-Zhuang. Pediatric out-patient room and the health of the consultation on the network sites, often seen with their parents anxiously asked: "doctor, my kids how Zhang Bugao?", "Drink plenty of milk there any help?" There are some anxious parents and even four inquire about the "higher" remedies, and simply hope that the child can be several centimeters long.

However, some people believe that a person's height is genetically determined, nutrition and exercise also play a major role in not.

What a person can grow to how high is fated, or rely on the efforts the day after tomorrow?

Is developing a child how to do, have a chance to superiority?

From the bone age to see the growth rate of

who gradually grow tall, is the result of bone growth and development, but mainly in the lower limb and spine growth.

The growth of lower limb bone from the femur and tibia growth plate growth made. Growth plate at both ends of the bones by the pituitary gland to stimulate the secretion of growth hormone, will continue to proliferation of cartilage, new cartilage formed by the calcification of hard bone, bone, and therefore longer, widened.

Birth to 1 year old are their children's fastest-growing stage of life, and then slow down the speed gradually until puberty, sexual hormones start-up and growth hormone interactions, the child's height, weight began to increase rapidly.

National Taiwan University Hospital Department of Orthopedic physician to Philip Wang pointed out that the progress of a person's height to tie in with "bone age" (bone growth and development of age) with the assessment, not just looking at the age of the decision in general. Some of precocious children, bone age advances faster than the actual age at the beginning height of the child prominent a lot more of the same age, but not necessarily the future of adult height will be higher.

We are able to grow to a height when, depending on body growth plate closure of the case may be, the growth plate, if closed, said the skeleton has matured, bone will not grow tall and will not be further increased.

What are the factors that would affect a person's height?

Genetic determine your body height

impact on their children the most important determinants of body height is genetic.

"Parents and children height height correlation as high as 80%, the impact of each half of the parents," the Department of National Taiwan University Hospital physician to Philip Wang said. So parents, if the child is not high, the child's height in general is not particularly prominent.

However, the fact that there are exceptions. Yang, construction company serving more than 160 centimeters tall and only wife of the heads is not high, but the two sons they are nothing but break the genetic constraints, a more than 180 centimeters tall, the other has more than 170 cm, friends joked that his wife is a Yang "gene mutation" masterpiece.

For this special case, Shin Kong Hospital, pediatric physician Jing-Sheng Lee pointed out that a person's height is not a specific gene by a single decision, the majority of humans at the same time the presence of high genetic and dwarf genes, tall or short, the main look at the genetic performance of which one, "so a family, and sometimes will see a tall child, another child is very short of the circumstances," Jing-Sheng Lee explained.

However, doctors believe that this gap between parents and children more than a dozen centimeters tall and more than one situation is purely a minority, after the completion of development of most children and parents are still close to body.

Can see here, a lot of heads is not high, the parents may be disappointed, since the genes determine everything, the day after tomorrow to be able to have any help?

In fact, in addition to genes affect the body's height, other relevant factors can not be ignored. "Hypothetical genes decide what you can grow to 160 cm, but you malnutrition, lack of exercise, it may be longer than the height," Jing-Sheng Lee acquired the efforts that the same is very important.

Nutrition and exercise can help grow any taller

person's growth is a kind of overall performance, in addition to the inherent genetic constraints, the following factors may also influence a child's future height:



adequate nutritional intake and a balanced diet is absolutely to The key to a child tall.

According to the U.S. Food and Drug Administration (FDA) recommendations, want their children to grow tall and strong, essential nutrients including protein, calcium, vitamin A, vitamin C, vitamin D, magnesium and zinc minerals.

Proteins are the body composition and repair muscles and bones and the tissues of the basic material, the lack of protein can cause growth retardation, skeletal and muscle will atrophy. Meat, seafood and milk and other animal food is a complete source of protein, vegetable sources can be from beans, grains, and Stone obtained.

Calcium is the manufacture of bone material, can promote growth and increase bone density. So, drink two cups of milk a day is to allow the accumulation of bone in this child a good way.

Vitamin D is another nutrient to make bones strong, which can be made from milk and salmon, tuna and other fish get, the daily 10 to 15 minutes, drying the sun, the body can manufacture its own vitamin D.

Minerals zinc, especially when the infant's development can not be a lack of nutrients. Dutch study found that if the baby during the development of zinc intake will lead to stunted development results. Also, according to a number of studies have also shown abroad, children adequate intake of zinc, can reduce the incidence of diarrhea. Zinc-rich foods are meat, liver, seafood (especially oysters), eggs and wheat germ and so on.

"Iron on the growth and development is also very important," National Taiwan University Hospital nutritionist Wenghui Ling added. However, according to the Department of Health's national nutrition survey found that people over the age of women in the four generally iron-deficiency cases, men are over the age of puberty, and 65 of the iron deficiency is higher. Therefore, growing children should eat lean meat, animal liver, egg yolk, dark green vegetables, or adequate intake of iron. Sports

▓ a lot of people think that skipping, playing basketball bounce of exercise will help grow any taller, to medical point of view is true.

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

So if you want tall children and adolescents, can not give up exercise, especially some bounce of exercise. But excessive weight training, such as gymnastics, weightlifting but will impede growth, the doctor suggested that the growth stage was best avoided.

▓ hormone secretion in the human body the secretion of many hormones dominate or affect our growth and development, such as growth hormone, sex hormones, thyroid, parathyroid hormone, insulin and so on. Sleep

▓ mentioned earlier, the human growth mainly by the role of growth hormone, while the growth hormone secretion during the night sleep was particularly strong, so you want to grow any taller, do not stay up all night at the expense of sleep time, as far as 11 pm pre-bed rest.



congenital heart disease, kidney, lung and liver diseases, bone diseases, endocrine and metabolic diseases, chromosomal abnormalities such as Turner syndrome (Turnur syndrome) Dengjun will affect the normal growth and development.

Except for a few due to hereditary factors, relatively little longer, if it is malnutrition Zhang Bugao, you can rely on nutritional supplements to catch up, but if the disease caused by abnormal growth, it is necessary immediate early medical treatment clinic

a lot of parents How to determine whether the child grows up normally disturbed, and sometimes over-worry, desperately forcing the children to eat, or 4 inquire about the "higher" in secret.

Doctor suggested that parents can be two aspects to assess the growth of the child:

every six months the amount of time height.

Under normal circumstances, children before puberty, president every year at least 5 to 6 cm high for more than a year off if the child is less than 4 centimeters long, the parents should be with children on the pediatrics, please doctor evaluate and learn more about the reasons for growth retardation.

Refer to "Child Health Handbook" on the growth curve of the table.

A child's height is lower than the age of 3 percentile are considered pathological short stature, need for medical examination and treatment. However, children grow superior, the parents do not get too excited, if the growth curve over the same age group of 97 percentile may also be part of an exception, you must check be sure.

▓ psychological factors too much pressure will cause the body's endocrine dysfunction, so that lack of growth hormone secretion, growth, therefore limited. In addition, too much pressure it makes gastrointestinal dysfunction, the child is not only a poor appetite and ability to absorb deteriorate the long run lead to malnutrition, it would be difficult to grow any taller.

Grow tall and strong diet tips

Although the genetic limitations so that we must "listen to Destiny", but doctors and nutritionists agree that proceed from the diet, coupled with regular exercise is the "best staff" the most effective method.

Parents, so long as you a few diet tips, want their children to grow any taller, long-Zhuang is not difficult.

Held fast to the principle of a balanced diet.

Children and adults, as every day should be six categories of food intake, parents can refer to the Health Department's daily dietary guidelines, understand the different ages of the dietary needs of the child. (See table)

adolescent children grow fast, activity also increased, growth and development in order to provide the necessary energy and nutrients, heat demand is high, the boys a day intake of 2150

2650 cards, the girls will need to 2100

2200 card.

Parents lead by example is not a partial eclipse.

Many studies have indicated that children's eating habits from childhood by their parents most. National Taiwan University Hospital Dietitian Weng Huiling that want their children to grow well, not a partial eclipse is a basic principle. Parents for their children with three meals a day menus, theChange as much as possible to allow kids to try, the more variety of food. Ingestion of food variety, you do not have to worry about the nutrients needed for growth will be lacking.

Not in front of the children make a negative assessment of food.

For example: "bitter would be a hard, and you dare eat?", A word casually, adults will cause the child to establish a specific impression of a particular food, later to become an excuse for his refusal to eat. Of course, not to take food as a reward or punishment, a tool for their children.

Teaching children the concept of a balanced diet.

Modern double-income families, mostly by eating three meals a day to solve, many parents give their children money, let them buy their own lunch. Weng Huiling nutritionists recommend that parents pay more attention to their children eat outside on their own situation and to encourage children to some healthy eating ideas, such as: eat less fried, fried things, dishes to select a balanced and varied six categories of food must be uptake. "My parents could not grasp the child's diet, the long run likely to cause the child's poor nutritional status," she stressed.

Avoid the child becoming obese or dieting to lose weight.

Shin Kong Hospital pediatrician Jing-Sheng Lee pointed out that obese children because of excessive intake of calories, fat and sugar, resulting in the progress of bone age faster than the actual age, although a start height prominent than the other children, but because the growing season ahead of schedule and were compressed, the future may not be able to grow higher.

Keep the kids from becoming obese is actually very simple, as long as the restrictions they eat high-calorie foods such as hamburgers, French fries, the number of times, and limiting consumption of sugary beverages, with regular exercise, will not lead to obesity.

Another Weng Huiling nutritionists believe that teenage girls by the pop idol of slender build, even if normal weight, still desperately dieting to lose weight, not only miss the tall, developmental opportunities, but also seriously affect adult health.

Growth and Development of prime-time fleeting, want their children to high and strong, quick to grasp the opportunity to train practicing a "Healthy" teaching your "secret increased"

bone growth and ultimately, movement and ultimately the growth of the child the right amount of exercise. And lack of exercise during the day there is no appetite in children, could not sleep at night. Findings, into a very sleepy the morning you want to sleep at night can not sleep. Do not eat breakfast the morning went to school, spaced a day, lack of exercise a day is obviously a vicious circle.

Movement itself will be able to promote the growth hormone secretion. It can make people sleep, do not say you know, this way we can promote the secretion of growth hormone. Full body after exercise, loss of appetite can increase at night to sleep. By morning, a sober mind can naturally get up, eat breakfast after the sought-fed with a good attitude to start a new day.

What kind of sport is good

the sake of good can grow how high should be exercising? Is often heard that some children in order to participate in a long high school basketball club, is not able to make the body a long kick down the ball high?

In short, be able to increase appetite and promote sleep, to give a certain degree of vertical pressure on bone exercise a high beneficial for long. Specifically, there are jogging, rope skipping, dancing, playing basketball and playing volleyball. Basketball and volleyball players, but there are many children in the original figure was already high, if you are just to grow any taller, so that these movements did not like the kids involved in these campaigns, then clouds, you are wrong. Because of the high emotional stability is also very important for long, so let your child choose their favorite sport. But the exhaustion of intense exercise, it's to let the body has stopped the growth of high school students to engage better. Of bone growth to a certain extent from the vertical pressure, but after strong pressure (weight lifting, etc.) and makes the bones hard to grow in the vertical.

Help tall tall sport is not conducive to the movement

choose a favorite for a good sports: volleyball, basketball, ballet, stretching gymnastics, rope skipping, jogging

reluctant to let the kids do not like poor sports: weightlifting, excessive exercise, consume too much exercise (marathon, etc.).

How can I short stature tall

stature of the young people, except some of the diseases caused by short stature to be seriously addressed by doctors, the majority rely on their own efforts to dig himself out of height growth potential. How to dig? In short, that is, doctors and sports workers, under the guidance to adjust your diet and lifestyle, and insist on forging a special sport.

With regard to adjust your diet and lifestyle, with the following suggestions for reference:

1. Reasonably adjust their diets, not a partial eclipse, do not eat too much, it is necessary to ensure adequate nutrition, but also the appropriate restraint. Do not smoke, do not drink;

2. Should be the law of life, sleep should be sufficient time to time, it is best to sleep hard Banchuang, pillows should less than 5cm;

3. Draw attention to their health care, disease-free and disease prevention, early ill governance. Research and read about short stature and height growth of the book, not read to consult their doctors to increase knowledge, and use of science to guide their actions;

4. To maintain physical and mental health, rich cultural life, emotional stability, and worry-free without worry favorable growth and development.

Recent years, the authors report an appropriate sport for 1-2 hours, in the certain period of time can significantly increase the body of the wind growth hormone levels, with the increase in blood growth hormone levels that lead to bone growth and zones of living down, thereby increasing the height.

Should be taken into account, regardless of exercise less exercise (such as jogging, slow swimming, etc.), or large amount of exercise exercise (such as marathon running, long-distance skiing, etc.) will not increase in height, the former due to inadequate stimulation, the latter due to it gives the body extremely weak (for example, to complete a thousand times a day jumping and excessive lifting of heavy barbell exercises, or even prevent the growth of long bones). Success depends on the correct combination of different exercises.

Some scholars believe that, jumping, hanging heavy, swimming, sports such as long-term activities can really promote the increase in height. We think: Where Epiphyseal Metaphyseal Yu-he's short stature is not children, adolescents, such as doctors believe that short stature is not suffering from disease, no other medical contraindications, should have the courage to start a special increase in height of the sports training. But it is worth mentioning that, training should be gradual, beginning in particular, not as impatient and make too much and should pay attention to self-feeling unwell should consult a doctor and a physical education teacher.

Help you to erect a long high-gymnastics

warm-up exercise: activities of all limbs, joints, spine remain straight, upper body forward, arms straight back the top of the wave force.

Go: a significant arm, effectively moving forward.

Run: small step in running, while his fists on the shoulders, arms and elbow before the rotation; fast run and jump 25-50 m, repeat 4-6 times, each time slightly after the break.

Stretch pull: arms on the move, and then pull stretch in all directions, while Dian Qijiao followed by, repeated 6-8 times, in the middle a little rest.

Horizontal Bar Exercise: hanging (20 seconds, 1 minute), while the body to the right, left turn, feet together; the body forward, after the swing; clockwise or counterclockwise swing.

Jump pull-ups: squat, keeping spine straight, jump up, seize the horizontal bar, and take advantage of jumping the inertia to do chin-up (horizontal bar height and hands grip varies). Repeat for each of at least 6 - 8 times.

Jump: jumping up, and gradually increased, or to reach a given height; jump down from a higher place; squat jump. Do 30-60 different positions of the jumps, feet firmly placed in. Optional practice, but a beginning we should do the required amount, and gradually increase the amount of exercise.

Each section should take a break after the parade finished, so as breathing steady, the limbs relaxed. Full set of exercises done, the lying on the floor, tighten the back and buttocks muscles, slightly back straight.

At least three times a week exercise, 35-45 minutes each time. Persist there must be harvested.

Daily physical activity increased France

now on the market for the increased number of drugs and equipment, and expensive, but the effect was not as good. In fact, the best way to increase or strengthen the exercise, the following description of the training methods of several meritorious increase, young people my friends a try.

Hanging Law:

your hands grasping the horizontal bar, making the body floating sagging, drooping to his toes when you can lightly touch the ground better, and do chin-up action. Boys can do every day 10 - 15 times. Girls can do every day 2 - 5 times. Exercise essentials are: pull-ups when the breath, inhale slowly decline. After the exercise done, to walk walk around, so that the muscles relax. To be relaxed and then force the hand clenched fists, hands placed on the chest, and then release the fingers, then smell eyes, mouth, brow stretch, relax facial muscles, and then lying in bed, so that the back and buttocks muscles to relax . In short, we must learn to maximize the force and the greatest degree of relaxation.

In the practice of overhanging France for some time, you can hang this show on the basis of incremental, approach is the first drape 20 seconds, and then his legs faculties a 5 kg sandbag, and then hanging 20 seconds; after that, with the belt fixed on the horizontal bar, the drape 15 seconds, then put on 10 kg of iron ore weight vest, and then hanging 15 seconds. However, time and weight are not absolute, and may vary.

Jump law:

your feet touch jump branches, basketball, ceiling and so on. 10 times for a group, each upward jump 5 - 7 seconds, each interval of 4 - 5 minutes. As far as possible the body in a state of maximum extension. In addition, we must regularly participates in basketball, volleyball and swimming. When looting basketball and spike must be struggling to jump, and actively compete for each of the high penalties. Because jumping is the main training content, so the full jump 200 times a day or so.

Traction:

to stand 20 - 30-meter-high mound, the relaxation speed up the downward run, and then look down on the floor, by the two partners to help practitioners in the hands of a partner grip wrist, and the other Diao's legs grip the lower part of training, both at the same time force in the opposite direction, pulling the trunk 2 - 3 times, each time 12 - 15 minutes, repeat 6 - 10 times.

This series of campaigns would help correct the short legs, spinal curvature, flat feet, and "O"-type legs and other physical defects, to promote bone growth, and adjust the nervous and endocrine functions, and a variety of physiological functions, so as to achieve the best state, so as to achieve higher goals. The most important is that we must seriously and perseverance.
259,242,4992010-02-19 19:53:04 +0000 #3
simply say you want your upper body strength is more developed a number of

in the fitness of the most important thing is to insist, must not stop

suggest that you insist on doing push-ups each day with strength of arm can be devices + dumbbell chest push-ups every day + dumbbell must adhere to not do too much according to their own situation to be, but the key is to persist in a long time to do so after six months there will be tangible results

is also the one hand, while the body is exercise to strengthen the nutrition supplement that will achieve the best results

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