Home Chassis What to do to stretch in growth. How to stretch in growth at home. Nutrition for growth. Not wide, but up

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What to do to stretch in growth. How to stretch in growth at home. Nutrition for growth. Not wide, but up

There are different ways to increase height. One can quickly grow in height through medicine or naturally. Growth is increased by eliminating scoliosis or correcting posture defects, depending on the characteristics of the person.

This path at home is not easy and long, it will take a lot of time to get the desired results. But the one who is purposeful and clearly set a goal will overcome difficulties and achieve his goal.

Statistical data

Scientists say that the smallest were Neanderthals who lived in the Stone Age. Height was barely 160 cm. According to archaeologists, the Cro-Magnons turned out to be the tallest, resembling modern people and growing up to 183 cm.

The Middle Ages once again made changes in human growth, judging by the finds of human remains or by knightly armor. Scientists suggest that the height of medieval people was 160-170 cm.

In the XXI century, the average height of men is 172-176 cm, women - 162-164 cm. Girls grow up to 19 years old, and boys - up to 22. Noticeable changes in height are observed in the first year of life, during which time growth increases by 25 see The next stage falls on 4-7 years, and during puberty - 11-16 years for boys, for girls at 10-15 years.

It's important to know

During puberty, there is a visible growth spurt.
During adolescence, the body does not keep up with the growth of the child build muscle mass and increase weight, so teenagers look too thin.
In adolescence, you can not go on diets and starve, it is dangerous for the body, especially for the brain, which does not receive nutrients during the fasting period.

Grow fast with good nutrition

Proper and nutritious nutrition is the basis for rapid and healthy growth. Standard basics of proper nutrition: breakfast, lunch, dinner. Let's take a closer look at what should be included.

Breakfast . Main meal during the day. Breakfast is a must. After sleep, the body is relaxed, easily accepts and assimilates nutrients from food. Breakfast is the key to energy for the whole day. If you want to grow up, eat cereals with milk: buckwheat, pearl barley, corn, rice, oatmeal.

Eating porridge in the morning will be beneficial. For breakfast, whole grain bread, tea, coffee, fresh juices are allowed.

Some people prefer cereal, stars, etc. for breakfast, which are poured with milk. They either have no growth-promoting nutrients at all, or they are negligible. It is better to refuse such a breakfast, and add cereal to the diet to diversify.

Dinner . During lunch, eat protein and vegetable foods. Lunch traditionally consists of first, second, dessert and drinks.

Soups are hearty and easily absorbed by the body, improving digestion. Soups are rich in nutrients. Soup does not affect the increase in growth, but it activates the metabolism in the body, which is important. Useful vegetable soups and puree soups. Soups from bouillon cubes should not be boiled, they contain harmful substances.

From vegetables, carrots, cabbage, legumes, herbs, celery, onions, rhubarb are useful. From fruits and berries, preference is given to bananas, oranges, strawberries, blueberries and cranberries. It is recommended to eat at least 1 kg of vegetables and fruits per day.

From meat choose low-fat varieties, poultry, liver, kidneys, fish. Meat is better boiled than fried. Dairy products: cottage cheese, sour cream, cream, milk, kefir, cheese.

Lunch should be varied and nutritious, portions are small and within reasonable limits. The main thing is not to overeat.

Dinner . You shouldn't go to bed hungry, but you shouldn't eat too much at night. Fatty and fried foods at night are not recommended. To help increase growth, it is advised to dine with dairy products, such as cottage cheese with honey, sour cream, cheese or kefir. It is recommended to eat boiled eggs, fresh vegetables and fruits.

Some, in order to grow up quickly, prepare a cocktail based on milk and eggs. For 2 glasses of milk, take 1 fresh raw chicken egg (quail can be used), beat with a blender and drink the mixture during the day.

Video tips

Physical exercise

Without exercise, using only nutrition, it is impossible to grow.

The reason for short stature is considered to be a violation of the hormonal system, which is changed with the help of exercises for growth zones.

Methods of growth of the coach of the USSR V.A. Lonskoy

Before exercise, a 10-minute warm-up and run. Then the exercises for which the trainer advises to take 25 minutes. These are leg swings, tilts back and forth, left and right, circular movements of the arms (pre-stretch the hands and elbow joints). Stretching exercises, try doing splits. Each exercise is performed 10 times.

Crossbar exercises. Hang on the bar for 4 sets (two with a weighted weight, up to 10 kg), each for 30 seconds. Then hang upside down on the bar (attach your legs with special straps), 4 sets, each for 20 seconds. One of them with a load (5 kg), the load is pressed against the chest.
Fifteen minutes are allotted for high jumps: 2 sets of 12 jumps on the left and right legs and 3 sets of 12 reps on both legs. Try to jump higher. A jump rope is suitable for jumping.
Then a game of volleyball or basketball (30 minutes). During the game, try to take all the top balls.
At least four times a week, in the evenings, stretching exercises. Rubber straps are suitable for stretching. Tie one to the legs, the other under the armpits and pull to the sides. Do the exercise for 5-10 minutes.
Swimming. Improves the functioning of the cardiovascular system and respiration. During swimming, all muscle groups work, the spine is gradually stretched. To increase a person's height, swim 2-3 times a week for one session.

Video how to grow 5-10 cm in 8 weeks

Sleep and grow

Sound, healthy and proper sleep will be the key to success in increasing growth. During sleep, the body produces growth hormone.

Sleep in a ventilated room where it is quiet and dark. People live in cities where the noise level is high, and at night the street lamps illuminate the streets and this makes the room light. A person gets used to it, but it does not contribute to sleep. It is recommended to use ear plugs, and hang curtains made of thick fabric on the windows.
The bed should be hard, so the spine is more comfortable. You won’t be able to sleep on a soft bed. Excessive softness will be removed by plywood sheets placed under the bed and an orthopedic mattress.
The atmosphere in the room should be conducive to sleep. The bedroom should be comfortable, the bed linen is beautiful and clean. A sound sleep on dirty gray sheets is doomed to failure.
A bulky pillow won't fit. Scientists say that a person should sleep without a pillow to improve blood circulation. To increase height, sleep on your back, put a pillow not under your head, but under your knees, which are slightly bent. A rather strange situation, and it is not easy to get used to it, but there are many benefits from it. During sleep, do not pull your knees to your chest and do not curl up, this makes it difficult to breathe due to a decrease in the flow of air into the lungs.
According to scientists, an adult needs 6-8 hours of sleep to get enough sleep. But it all depends on the body. For someone, 5 hours is enough to rest, and for someone, 10 hours to feel fresh and cheerful. During the period of intensive growth, the body needs more sleep, so teenagers are recommended to sleep at least 10 hours. Who is older, from 16 to 25 years old, it will take less time to restore strength, it is enough to sleep 7 or 9 hours.
It is advisable to follow a sleep schedule - go to bed at the same time, and not sleep at night. The ideal time for sleep is from 23:00 to 2:00. If time is missed, sleep will not turn out to be healthy and strong, and in the morning a person feels “broken” and tired. Shaolin monks say that you need to go to bed at 9 pm and get up at 7 am, neither earlier nor later. They found that during this period the body recovers faster. To fall asleep, drink a glass of warm milk with honey at night, which soothes and saturates the body with essential vitamins and minerals.

Finally, I will dwell on some points. Remember, advice is individual. Go to the doctor, get advice on exercise, because excessive zeal will only hurt. No one will say whether a person will grow up or not, but if there is a desire and aspiration on the way to the goal, everything will work out! Good luck to you!

This path at home is not easy and long, it will take a lot of time to get the desired results. But the one who is purposeful and clearly set a goal will overcome difficulties and achieve his goal.

The Middle Ages once again made changes in human growth, judging by the finds of human remains or by knightly armor. Scientists suggest that the height of medieval people was 160-170 cm.

In the 21st century, the average height of men is 172-176 cm, women - 162-164 cm. Girls grow up to 19 years old, and boys - up to 22. Noticeable changes in height are observed in the first year of life, during which time growth increases by 25 cm. The next stage falls on 4-7 years, and during puberty - 11-16 years for boys, for girls at 10-15 years.

Proper and nutritious nutrition is the basis for rapid and healthy growth. Standard basics of proper nutrition: breakfast, lunch, dinner. Let's take a closer look at what should be included.

Breakfast. Main meal during the day. Breakfast is a must. After sleep, the body is relaxed, easily accepts and assimilates nutrients from food. Breakfast is the key to energy for the whole day. If you want to grow up, eat cereals with milk: buckwheat, barley, corn, rice, oatmeal.

Eating porridge in the morning will be beneficial. For breakfast, whole grain bread, tea, coffee, fresh juices are allowed.

Dinner. During lunch, eat protein and vegetable foods. Lunch traditionally consists of first, second, dessert and drinks.

From meat choose low-fat varieties, poultry, liver, kidneys, fish. Meat is better boiled than fried. Dairy products: cottage cheese, sour cream, cream, milk, kefir, cheese.

Lunch should be varied and nutritious, portions are small and within reasonable limits. The main thing is not to overeat.

Dinner. You shouldn't go to bed hungry, but you shouldn't eat too much at night. Fatty and fried foods at night are not recommended. To help increase growth, it is advised to dine with dairy products, such as cottage cheese with honey, sour cream, cheese or kefir. It is recommended to eat boiled eggs, fresh vegetables and fruits.

Video tips

Without exercise, using only nutrition, it is impossible to grow. The reason for short stature is considered to be a violation of the hormonal system, which is changed with the help of exercises for growth zones.

Crossbar exercises. Hang on the bar for 4 sets (two with a weighted weight, up to 10 kg), each for 30 seconds. Then hang upside down on the bar (attach your legs with special straps), 4 sets, each for 20 seconds. One of them with a load (5 kg), the load is pressed against the chest.
Fifteen minutes are allotted for high jumps: 2 sets of 12 jumps on the left and right legs and 3 sets of 12 reps on both legs. Try to jump higher. A jump rope is suitable for jumping.
Then a game of volleyball or basketball (30 minutes). During the game, try to take all the top balls.
At least four times a week, in the evenings, stretching exercises. Rubber straps are suitable for stretching. Tie one to the legs, the other under the armpits and pull to the sides. Do the exercise for 5-10 minutes.
Swimming. Improves the functioning of the cardiovascular system and respiration. During swimming, all muscle groups work, the spine is gradually stretched. To increase a person's height, swim 2-3 times a week for one session.

Video how to grow 5-10 cm in 8 weeks

Sound, healthy and proper sleep will be the key to success in increasing growth. During sleep, the body produces growth hormone.

Sleep in a ventilated room where it is quiet and dark. People live in cities where the noise level is high, and at night the street lamps illuminate the streets and this makes the room light. A person gets used to it, but it does not contribute to sleep. It is recommended to use ear plugs, and hang curtains made of thick fabric on the windows.
The bed should be hard, so the spine is more comfortable. You won’t be able to sleep on a soft bed. Excessive softness will be removed by plywood sheets placed under the bed and an orthopedic mattress.
The atmosphere in the room should be conducive to sleep. The bedroom should be comfortable, the bed linen is beautiful and clean. A sound sleep on dirty gray sheets is doomed to failure.
A bulky pillow won't fit. Scientists say that a person should sleep without a pillow to improve blood circulation. To increase height, sleep on your back, put a pillow not under your head, but under your knees, which are slightly bent. A rather strange situation, and it is not easy to get used to it, but there are many benefits from it. During sleep, do not pull your knees to your chest and do not curl up, this makes it difficult to breathe due to a decrease in the flow of air into the lungs.
According to scientists, an adult needs 6-8 hours of sleep to get enough sleep. But it all depends on the body. For someone, 5 hours is enough to rest, and for someone, 10 hours to feel fresh and cheerful. During the period of intensive growth, the body needs more sleep, so teenagers are recommended to sleep at least 10 hours. Who is older, from 16 to 25 years old, it will take less time to restore strength, it is enough to sleep 7 or 9 hours.
It is advisable to follow a sleep schedule - go to bed at the same time, and not sleep at night. The ideal time for sleep is from 23:00 to 2:00. If time is missed, sleep will not turn out to be healthy and strong, and in the morning a person feels “broken” and tired. Shaolin monks say that you need to go to bed at 9 pm and get up at 7 am, neither earlier nor later. They found that during this period the body recovers faster. To fall asleep, drink a glass of warm milk with honey at night, which soothes and saturates the body with essential vitamins and minerals.

An increase in height of more than a few centimeters for an adult is almost impossible without special surgery. Nevertheless, there are a number of rules that can help visually increase even relatively short stature, and a number of rules that can help teenagers with a still plastic body actually grow up.

Sometimes we are also talking about the activation of the growth zones of individual parts of the body, which is especially characteristic of athletes whose leading arm or leg may be somewhat longer than the other. In this case, the proportions will not be violated, a person is designed in such a way as to naturally change along with his body.

How tall a person will grow up is influenced by several factors:

genetic aspect. If both parents are tall enough, chances are the child will be tall too. With a sharp discrepancy in the height of the parents, the child still has a chance to at least reach the highest of them. It is worth taking into account the influence of genetics up to the third generation - the growth of grandfathers affects the grandchildren quite often.
Nationality. This aspect indirectly affects the genetic material that is laid in the child. The fact is that the highest (up to 175 cm) men are of the Caucasoid type. Hispanics rarely exceed 170 cm, the average height of an Asian man is no more than 165 cm. Therefore, even from a really tall Asian man, the same tall child may not be born - he has too high a percentage of recessive short genes.
Sports. Sports, especially a series of specific exercises aimed specifically at increasing growth, will be useful to a person who wants to grow up.
Good food. Without getting the necessary nutrients, the child grows weak, often has a short stature and an asthenic physique.
Dream. It is in a dream that the process of growth often occurs, so in no case should you cut its duration.

The first factor is the most important. All the rest, although they have an impact on human development, are not decisive.

An adult who does not want to undergo surgery to increase height, but would like to look taller, should follow a few important rules:

start paying attention to posture (a person hunched over, pulling his head into his shoulders, twisting to one side inevitably looks shorter than his height);
engage in strengthening the muscles of the body with the help of pull-ups, this will more effectively maintain an even posture;
use the right type of clothing (should abandon horizontal stripes in favor of vertical ones, do not divide the body “into pieces” with multi-layered multi-colored clothes, use darker clothes as tops and lighter ones as bottoms, do not wear wide, dangling things);
braid your hair higher - a bouffant or ponytail at the crown can visually increase growth;
start using shoes with high soles, thick insoles, shoes with heels (the effect may increase if it is close in color to the thing worn as a bottom).

Together, all these factors can add up to 5-7 cm of height. At the same time, it must be remembered that at the initial stage, maintaining the correct posture can make the back muscles hurt a lot - in this case, it is better to contact a massage therapist.

A teenager can quite easily achieve such an increase in growth, since he is still in a state where all the bodily zones responsible for such development are fully active. Below are exercises that will contribute to good growth.

For such a radical change in the appearance of an adult, there are several ways:

Operation using the Ilizarov apparatus	This operation helps to lengthen the bones of the legs or thighs. The maximum effect that can be obtained with its help is 10 cm. In this case, the bones are dissected, and the apparatus is attached between their parts. An increase in growth occurs when tightening the nuts, up to 1 mm daily. You can’t speed up the pace - complications may begin.
According to Bliskunov	This operation helps to lengthen the bones of the thighs. The principle of operation is similar to the previous one, but the patient controls the installed device.
According to Reshetnikov	This operation is a combination of the use of the Ilizarov apparatus with the addition of metal pins to the bone tissue, which remain there even after the removal of the apparatus. This allows you to achieve an increase in growth of 4 cm per month. After 2 years the pins can be removed. Rehabilitation is carried out quickly enough and allows a person to return to a full life after.

However, even the most gentle of these methods are quite traumatic, and after that the person who has passed them will not be able, for example, to play sports related to running or kicking.

When selecting exercises that promote rapid growth, it is important to remember a few key rules:

Any exercise that includes stretching will do.
Pull-ups are the best option.
Swimming is very helpful.
Strength training will have to be abandoned. Any training that involves working with weights will not be useful for growth zones and will significantly slow down the process itself.

At the same time, complexes of exercises suitable for increasing growth have already been created. These are the following:

Tranquillitati	It is a necessary part of the process of improving the spine, including its cervical region. It also has the side effect of increasing height, which can be caused by the elimination of clamps in the muscles and vertebrae.
Norbekov	This technique includes three directions at once: leg bones training; increase in the amount of cartilage and bone tissue; posture correction. It is assumed that the maximum effect achievable with its help is plus 12 cm of growth.
Lonskoy	A set of exercises that requires daily two-hour training, combined with basketball and swimming.
Berg	This technique combines physical exercises with auto-training. It must be done twice a day.
Evminov	The technique is similar to the one used by Norbekov, and is also based on increasing the amount of cartilage and correcting the clamps of the vertebrae.
Inversion	Implementation of a set of exercises upside down. This technique is also extremely useful for people who want to cope with sciatica.

Among the usual sports activities, the most useful will be sports such as cycling, breaststroke and karate.

Features of the diet, which will give the body the necessary materials for "building" and stimulate it to develop, are as follows:

Reducing the amount of fast carbohydrates in food. This means a minimum of sweet, starchy foods and other foods that nutritionists already recognize as harmful. Fast carbohydrates are useful in two cases - to quickly increase brain activity or wake up early in the morning. Therefore, they are especially loved by owls, forced to live according to the regime.
Increasing the amount of protein.
An absolutely healthy and balanced dinner - for those who want to grow, this is the most important meal of the day.

You can also use zinc-containing vitamins or other supplements. Zinc is a component that stimulates bone growth and the appearance of a hormone that affects growth. Reduces this hormone increased production of testosterone in the body.

As a rule, an increase in growth occurs gradually - only in this case it is, firstly, safe, and secondly, long-term. If you rush this process too much, you can get serious complications, including (when using surgery or other extreme methods) up to the complete loss of the ability to move independently.

In addition, the greater the result was achieved, the more likely it will last for a long time. If height has increased by only a couple of centimeters, it can quickly decrease again, so you should never give up training.

Effective exercises to increase height are presented in the following video:

If necessary, a person can always at least a little, but increase his height, but this requires patience and accuracy, and it is better to do this under the supervision of a doctor.

Sometimes people who are tall enough do not even think that some not only dream about it, but also make every effort to fulfill their desires. Each of them tries to become taller in their own way: some prefer to compensate for this shortcoming with high-heeled shoes, others pay more attention to special physical exercises, and someone even decides to perform surgical operations. But, choosing the right option for how to stretch in height, you should never forget to take care not to harm your health in the pursuit of your dreams.

One of the desires of many children is to grow up faster. It is known to everyone and surprises no one. But when an adult is looking for ways to stretch out in growth, this indicates the presence of serious complexes. And they need to be fought.

To eliminate this problem, a person must, first of all, deal with its moral side. However, if the desire to grow up is really great, you need to start fulfilling it. To begin with, it is necessary to eliminate the factors that inhibit human growth.

On average, people grow up to twenty-five years. Many of them lead the wrong way of life, while having a whole bunch of bad habits. But it affects the development of the whole human body.

Also, a common cause of small growth is heredity. As a rule, children of short parents also grow up short.

In order not only to know how to stretch out in growth, but also to fulfill this desire, a person needs to follow some rules.

Firstly, proper nutrition plays a very important role in the development of the body. After all, human growth requires various nutrients, trace elements and vitamins. Therefore, the daily diet of those who want to grow up must necessarily include foods such as cottage cheese, carrots, apples, eggs, nuts, and other foods containing calcium.

Secondly, if a person visits the gym, it is better for him to avoid training with a barbell. This is especially true of exercises related to raising it in a vertical position.

Thirdly, you need to get enough sleep, that is, sleep should last at least seven hours. It is during this time that the body receives the necessary rest and prepares for the next day. In case of lack of sleep, growth gradually begins to slow down. A person does not have time to relax and gain strength.

And, fourthly, those who are closely involved in the solution of the question “how can one grow taller” need to give up such bad habits as smoking, drinking alcohol, chemicals and drugs. They adversely affect the development of the whole organism and contribute to the emergence of various diseases, which, in turn, affects the growth of a person.

Despite the dependence of height on genetic predisposition, it is possible to apply some methods to increase the length of the human body. Quite often, hormonal drugs that affect growth and vitamins are used for this. When used correctly, they get pretty good results. Sometimes in this way people increase their height by almost ten centimeters.

However, the most acceptable, safest and cheapest option for growing older is exercise. Nevertheless, it should be noted that the effect of them is most noticeable in young people under the age of twenty-five.

Sport always plays a big role in human life. Therefore, in resolving the issue of "how to quickly stretch out in growth," he takes not the last place.

For people who want to grow up, there are special exercises. These include jumping up. With daily exercises, the result will not be long in coming.

Significantly helps to increase height and swimming. To do this, you must visit the pool at least three times a week.

Very effective if you want to increase growth are exercises in the form of twine, stretching on the floor and pull-ups. Their regular implementation gradually leads to the desired result.

They also have a positive effect on the spine, on the development of the whole body and, accordingly, on the growth of yoga classes.

For short people, it will also be useful to learn how to stretch in height on the horizontal bar. It is recommended to hang and swing on the bar. Of course, these exercises must be done systematically. Every day you need to perform 6-8 swings, swinging on the crossbar. You need to hang on the horizontal bar alternately on the right and left hands, 2-3 times on each.

For those who are interested in how to stretch in height at home, there is a set of simple but effective exercises. These are jumps from a deep squat, which are performed daily at least ten times. Rope exercises are also good for increasing height. Jumping over it on one and two legs must be performed at least one hundred and fifty times in one approach.

Every morning you can do the following physical exercises: standing on tiptoe and breathing in, pull your arms up, and breathing out, lower yourself to the starting position. These movements must be performed at least five times in one approach.

Knowing how to stretch in growth with the help of physical exercises, do not forget about good nutrition. It should be useful and balanced. Proper food provides the body with all the necessary substances, and also contains vitamins, trace elements, carbohydrates, proteins and fats. Therefore, chips, crackers, carbonated drinks, cakes and other sweets should be kept to a minimum. It is necessary to give preference to baked, boiled, stewed dishes and avoid fried and smoked ones.

Healthy eating also means not overeating. It is necessary to eat so that after the meal there is a slight feeling of hunger. The break between meals should be about four hours.

Eating right and exercising will definitely help you achieve your goals. In addition, they promote health, improve well-being and cheer up.

Owners of high stature sometimes do not even think about how difficult it is for people who are not so majestic. After all, in order to become taller, they have to make great efforts and resort to various diets, exercises, tricks in clothes and shoes. Some people go to drastic measures and agree to surgery. But whatever the method, first of all, you should think about your health and not overdo it in pursuit of the desired centimeters.

As known, there are certain factors affecting future growth. First of all, it has to do with heredity. If the parents are tall or, conversely, short, then the child will be the same (there are exceptions). In addition, this indicator is influenced by gender and race. These factors are the main ones and account for 80%. In other cases, somewhere around 15-20% is allocated to the level of nutrition and physical development.

The reason for low growth can be various diseases - kidneys, lungs, hormonal system and others. Lifestyle also plays an important role. This includes a balanced diet, and proper physical activity, which fully reveal genetic data.

The average height for men is 176 cm, and for women - 164 cm. It is believed that people grow up to 25 years old, as a rule, girls up to 19 years old, and boys up to 22 years old. The period of intensive growth and slowdown constantly alternates and differs in boys and girls. If girls actively grow at the age of 10-12 years, then for boys this period is from 13-16 years. With increasing age, the growth rate slows down, and in old age it even decreases. For example, it is known that by the age of 60 people become 2.5 cm lower, and by 80 years by 5 cm.

During the day, growth constantly fluctuates between 1-2 cm. In the morning, this figure is the highest, and in the evening it decreases by 1-2 cm.

Dreaming about growing tall is not enough, you should follow a few rules.

The principle of proper nutrition is important for the development of the human body. Nutrients, vitamins and trace elements that enter the body with food also affect growth. Therefore, calcium-rich foods should be included in the diet, for example, as many carrots, apples, chicken eggs, cottage cheese and nuts as possible.

The daily menu should correspond to the age norm in terms of the amount of protein, fat and carbohydrates. Reception of raw vegetables and fruits per day at least 3-4 times, on average it is about 1.5 kg. Perfectly stimulate the growth of cereals, including the use of various cereals and black bread.

Calcium is an essential element for the body, strengthening bone tissue. In order for the food to be complete, a person needs to eat meat, fish, milk, cheese every day. In addition, vitamins such as A, C, E, zinc, which are contained in large quantities in tomatoes, peppers, and pumpkins, affect growth.

What should be given up? From fatty and sweet foods, as it slows down the production of growth hormone. The use of chips, crackers, cakes, carbonated drinks should be reduced and preference should be given to baked, stewed and boiled dishes. Only a balanced diet, in which there are fruits, cereals, cereals (oats, buckwheat, lentils), will help to realize the potential for growth genetically inherent in a person.

A prerequisite is a healthy sleep of at least 7 hours. During this time, the body has time to rest well and gain strength for the next day. Systematic lack of sleep leads to growth retardation. At night, there is no light irritation on the retina, which activates the pineal gland, which affects the production of growth hormone by the pituitary gland - somatotropin.

The use of alcohol, drugs, smoking not only adversely affects the entire body as a whole, but slows down growth.. Bad habits provoke the development of diseases. In turn, diseases slow down the development process. Among the common causes of growth deterioration is scoliosis, which is observed in a large percentage of the country's population. The wrong daily routine is characterized by a sedentary lifestyle and contributes to the curvature of posture.

Infections, heart disease, various bone diseases also stun growth. Particularly affected are diseases of the endocrine system - the thyroid gland and adrenal glands.

There are special exercises for those who want to grow up. These include jumping up, pull-ups, exercises on the horizontal bar, stretching, twine. Hanging and swinging on the horizontal bar are performed 6-8 times, alternately swinging on the right and left hand. This also includes yoga classes, which have a positive effect on the spine and the development of the whole body. It is important to exercise regularly, only in this way a good result will appear.

Modern medicine allows young people to grow up if the growth zones are not yet closed. There are ways to grow up fast with a growth hormone injection. But this method is not suitable for everyone and is prescribed in individual cases under the guidance of a doctor. This is usually associated with abnormal growth retardation and congenital abnormalities of the pituitary gland.

Not only hormonal effects are used, but also suggestion and special nutrition. All this affects the pituitary gland and the production of growth hormone - somatotropin. In this way, you can add 1-2 cm in growth per year. The disadvantage of this method is the risk of developing acromegaly - an increase in the hands, nose, ears and other parts of the body. In addition, drugs do not act on a person after puberty (18-20 years).

At the age of 30-50 years and older, only surgical intervention is possible. In this case, they resort to an operation to stretch the bone, one of which is the Illizarov method. Under the action of stress on the bone and soft tissues, new cells are formed. Staples with threaded rods are installed on the legs, which are moved apart four times a day by a few millimeters, stimulating the growth of new tissue. As a result of the procedure, it is possible to become 6-7 cm taller. However, the method itself is long, expensive and takes about a year, moreover, the patient will have to move on crutches during the rehabilitation period.

You can grow up in a natural way by eliminating posture defects, scoliosis and stimulating the hormonal background. All this is achieved through a balanced diet, exercise and proper daily routine. This path is not easy and lengthy and, of course, is possible if if growth zones are not closed yet. Having a great desire, it is quite possible to achieve the goal.

The first rule concerns food. You should definitely have breakfast. The menu of the morning meal should include cereals with milk, whole grain bread, natural juices. For lunch, protein and plant foods are suitable. For example, nutritious soups that activate metabolism and vegetable salads. Cabbage, greens, legumes, rhubarb, onions will be useful. From fruits - oranges, bananas, cranberries, blueberries, strawberries. It is better to have dinner with dairy products - cottage cheese, kefir, cheese. A very effective cocktail of milk and eggs. Method of preparation: one fresh chicken egg is taken for a portion of 2 cups of milk, the mass is beaten with a blender and drunk.
Complete sleep. Sleep should be given a certain amount of time. The most useful period for sleep is considered to be from 23:00 to 2:00 in the morning. It is at this time that somatotropin is produced.
Physical exercise. Small stature can be the cause of the hormonal system not working properly, which can be changed with the help of exercise. There are different methods, for example, the growth method of V. A. Lonsky:
- the system provides for a warm-up for ten minutes and a run, after which exercises are performed for 25 minutes. Basically, these are leg swings, tilts in different directions, hand movements in a circle. Much attention is paid to stretching the legs, it is advisable to sit on the twine. Exercises are repeated 10 times;
- The next step is the exercise on the crossbar. It is necessary to hang on the bar 4 times, of which 2 times with a load of no more than 10 kg for 30 seconds each approach. Then hang head down, securing your legs with special straps, and so on 4 times for 20 seconds. In one of the approaches, press a load of no more than 5 kg to your chest;
- high jump is a mandatory exercise. 15 minutes are allotted for execution: of which 12 jumps on the right, then on the left leg and finally 12 jumps on both legs. Thus, perform 3 approaches. You need to jump as high as possible. Those who visit the gym should avoid barbell exercises, especially those that involve squatting;
- Team games such as basketball and volleyball are another way to practice for at least 30 minutes. In addition, at least four times a week, preferably in the evening, you need to do stretching exercises. For stretching, a rubber strap is used: one end is tied to the legs, and the other under the armpits, then stretch to the side. Perform the action for 10-15 minutes;
- swimming. Not only has a beneficial effect on the lungs and heart, but also on the entire muscle group, including the spine.

Perhaps this question is the most popular among young people. This is especially true for the male half, because for men short stature is a serious problem leading to the formation of an inferiority complex.

Until the process of puberty is completed, and, therefore, the growth zones have not yet closed, the probability of increasing the length of the body is very high. During this period, the guys should be intensively engaged in physical training - stretching, hanging on the horizontal bar, swimming, jumping.

This applies to absolutely all teenagers who want to stretch in growth. The exception is strength training, which has the opposite effect. Any vertical load using barbells or dumbbells significantly inhibits the increase in body length.

Do not forget that the predisposition to growing up in most cases depends on genetic inclinations. However, eight out of ten people are not physically developed enough to reach the full potential of their bodies. You can fully open up if you normalize the diet and physical activity.

Food, as mentioned above, should be enriched with calcium and phosphorus, contain meat and eggs, as these are proteins necessary to maintain the body. Green and herbal teas from St. John's wort, nettle, mint, birch and mountain ash will be useful.

Watch your posture and walk straight, as an elongated body always looks taller and adds 5-7 cm in length. If the spine is not sufficiently developed, special exercises will help correct the situation. Fulfilling all the conditions, it is quite possible to grow by 5 and 10 cm per year.

If we do not consider radical methods, grow up in a month by following these simple rules:

exercise regularly;
eat right, according to the norm and age;
to refuse from bad habits;
normalize sleep and daytime wakefulness;
take vitamin and mineral complexes.

Consider a set of exercises. To a greater extent, these exercises are suitable for men.

Vis. For training you will need a horizontal bar. Hang on the bar and relax your body. Rotate your body from side to side. The number of such approaches is determined by yourself. Hang for a total of 3-4 minutes. Then increase the load by adding weight.
Jumps. Alternately perform jumps on one and two legs. While bouncing, stretch your arms up as if you are trying to throw the ball into the ring.
Pulling up the legs. While lying on your back, lift your left and then your right leg to form a right angle. Throw your legs behind your head and try to reach the floor with your toes. The second stage of the exercise is performed from a prone position. The arms and legs are extended as much as possible to form an arc. Then lower your hands, resting on the floor, arch your back and stretch your legs.

It is important to devote at least 30 minutes a day to training. In addition to standard jumps, pull-ups and hangs, there are developed exercise methods.

Here is a list of well-known methods, which allow you to stretch in growth:

technique of V. A. Lonsky. Allows you to increase height by several centimeters, devoting 1 hour to exercise in the morning and evening. Basketball and volleyball games, swimming in the pool are practiced;
A. I. Berg's technique. The author of the methodology, A. Berg, argues that growth can be increased even at the age of 30, you just need to awaken the necessary reserves. This also includes self-training. Classes are performed in the morning and before bed;
health-improving technique of M. Norbekov. The system includes exercises to improve posture, increase cartilage between the vertebrae, and stimulate the stretching of the leg bones. With the help of the technique, according to the author, you can become 2-10 cm taller.

By understanding the main factors in increasing growth, as well as the detrimental effects leading to its delay, good results can be achieved. Of course, people do not grow up in a week, do not believe such myths. This process is laborious and will require time for training. Adhering to proper nutrition, limiting bad habits and engaging in physical activity improves not only this indicator, but also health in general.

January 5, 2019, 18:46

Short stature is a great grief for both a man and a woman. I was shocked by the story from the post about a girl with a height of 148 cm, and I decided to help her. I feel very sorry for low women and worry about them, because it is very difficult for small women to climb the career ladder, they are often underestimated.

I have collected several ways to increase height.

IN ORDER TO INCREASE GROWTH IT IS NECESSARY TO ENABLE

Proper nutrition. As mentioned earlier, diets and poor nutrition can cause growth retardation, so before it's too late, you need to stop dieting and start eating right, giving your body all the necessary substances for growth - proteins, fats, carbohydrates, vitamins and minerals. substances. It is worth eating more vegetables, fruits and protein foods, as protein is the main builder of our body.

Vitamin A (vitamin of growth). The well-known carrots contain vitamin A. It is not for nothing that in childhood they say, “Eat carrots to grow”, and this is the true truth! The only thing is that it should be consumed with butter, sour cream, you can make carrot juice and add a little cream - so vitamin A will be absorbed by the body.

Vegetable sources of vitamin A: green and yellow vegetables (spinach, carrots, bell peppers, pumpkin), beans (peas, beans, soybeans), fruits (peaches, melon, watermelon, apricots, grapes, apples, cherries).

Sources of vitamin A of animal origin: fish oil, caviar, liver (beef, turkey), milk, butter, cheese, cottage cheese, sour cream and egg yolk.

Vitamin D. It has a great effect on growth, as it stimulates the production of osteoblasts - bone-forming cells. In addition, vitamin D helps the body absorb calcium.

Plant sources of vitamin D: parsley.

Sources of vitamin D of animal origin: fish oil, caviar, egg yolk, butter, milk, cheese, cottage cheese, sour cream.

Sunlight is also an excellent source of vitamin D.

Zinc. Scientists have already proven the link between zinc deficiency and short stature. Zinc accelerates growth! Foods rich in zinc are pumpkin, squash seeds, oysters, crab meat, peanuts.

Calcium. The most important mineral for growth, because calcium is found in bones, nails, hair, etc., but our body cannot produce it on its own, so we need to get it from outside. Foods rich in calcium - cottage cheese, milk, cheese, natural cheese, oatmeal, beans, peas, walnuts, almonds, pistachios, hazelnuts.

Vitamin-Mineral complexes to increase growth. To date, there are many vitamin-mineral complexes containing daily allowances to stimulate growth. These preparations do not contain any chemicals other than vitamins and minerals.

Basketball. Basketball helps teenagers who suffer from stunted growth to stretch well, because the movements of basketball are directed upwards, due to which the body is constantly stretched.

Horizontal bar. The main ally in pulling growth, it is the best way to help pull growth! The only thing for a positive result on the horizontal bar is to hang for at least 20 minutes with breaks. The best time for a horizontal bar is before bedtime.

High jump or rolling pin. Jumping is aimed at stretching the case. Thanks to jumping, the spine is stretched, therefore, growth increases. Every time you need to try to jump as high as possible - the movements should be directed upwards.

A bike. The bike is the best way to stretch your legs! In America, cycling is one of the favorite methods for increasing height. But there is one caveat - in order for this to happen, it is necessary to stretch the saddle so that the legs stretch down to the maximum. Thanks to such movements, where the legs are constantly pulled down and stretching of the legs will occur.

Swimming it has a very positive effect on growth, because during swimming the muscles relax, and the back trains.

Stretching and yoga. These types of physical activity also affect growth, as their movements are aimed at stretching the body.

Healthy and sound sleep. Everyone heard the advice of grandmothers, mothers, fathers, sleep tight, otherwise you will not grow up, and this is true to some extent. Indeed, a person grows in a dream.

This happens because of the growth hormone somatotropin.

Somatotropin is produced in the body every 3-4 hours and its peak occurs just in the first hours of sleep, so teenagers who want to increase their height should not neglect sleep.

The largest production of somatotropin falls on the period from 21.00 to 00.00.

During the period of active growth, the body needs a good, sound sleep. For teenagers, during this period it is advisable not to sleep 8 hours, as adults, but 9-11 hours.

During the period of growth, especially for those who are not growing fast enough, it is better to sleep on a hard bed, because it is she who helps to lie flat - the spine will not fall through and will stretch.

The pillow should not be too big, because a large pillow slows down blood circulation during sleep.

It is not necessary to curl up into a ball during sleep, it is better to sleep evenly so that the spine, as mentioned above, stretches.

Do not drink caffeinated drinks and teas before bed that give vigor - they will interfere with your sleep as well as possible.

Well, if you are completely desperate - the apparatus of Ilizarov or Bliskunov

Methods and indications for carrying out

Orthopedic surgeons use two methods for the operation - Ilizarov and Bliskunov. Both methods are complex surgical interventions, they are accompanied by pain and a long period of rehabilitation, therefore, before deciding to lengthen the legs surgically, doctors recommend that their patients think carefully.

During the operation according to the Ilizarov method, the doctor makes a series of incisions on the patient's skin, cuts the outer part of the bone tissue with a special tool, and installs a device that will subsequently stretch the bone. Lengthening the legs with the Ilizarov apparatus is very slow, painful, and most of the time a person spends in a hospital under the supervision of a doctor who is engaged in daily tightening of the fasteners.

The Bliskunov technique has a slightly different concept, according to which a bone stretching device is implanted into the bone tissue. On the outside of the lower limb, a ratchet mechanism remains, which the patient regulates independently (the process of stretching the bone mainly occurs at home). The maximum length of the leg increase is 16 cm (the lower leg is increased by 6 cm, and the thighs by 10 cm), but this figure depends on the method of surgical intervention and the individual characteristics of the bone tissue of each organism.

The operation is carried out according to aesthetic and medical indications, which include:

disproportionate length of the lower limbs in relation to the torso;

the presence of congenital (curvature) or acquired defects in the bone tissue of the legs, which prevent a person from moving normally;

limb dysplasia (impaired development of bone tissue);

improper fusion of bones after a fracture;

different leg lengths;

the patient's desire to increase his height.

How to prepare for the operation?

Before the operation to lengthen the legs, the patient must pass blood and urine for biochemical analysis, consult with an orthopedic surgeon, cardiologist and anesthetist, do fluorography, X-ray of the lower extremities and ultrasound examination of the joints.

two weeks before the procedure, you need to stop taking blood thinners;

if possible, it is necessary to stop smoking and drinking alcohol (they slow down the regeneration of bone tissue);

On the day of the operation, you can not eat or drink anything.

Technique

Surgical lengthening of human legs is carried out according to the method of compression-distraction osteosynthesis using devices for external and internal bone fixation. With this method, you can increase two segments of the limb - the lower leg or thigh (you cannot stretch several bones at the same time). For distraction (stretching of the bone tissue), the doctor needs to make a medical fracture of the femur (for lengthening the thigh) or dissection of the tibia and fibula (in case of an increase in the lower leg). The operation is performed under general, less often - local or intraosseous anesthesia, it consists of three stages:

Osteotomy is a dissection of the bone, which occurs through an incision in the skin and soft tissues (the size of the incision is 4-8 cm), and fixation of its fragments with an external or internal apparatus for distraction (depending on the chosen technique, the surgeon applies the Ilizarov apparatus or the internal Bliskunov distractor).

Distraction is a gradual lengthening of the limb, which begins seven days after the installation of the device, the rate of stretching depends on the individual characteristics of the patient's body, on average, the bone grows by 1 mm per day (the process is regulated by daily tightening of the nut, which regulates the tension of the bone tissue).

Fixation is the final phase of the height increase procedure, during which the enlarged bone process is ossified (on average, the fixation phase lasts 6-12 months).

The duration of the operation to increase growth depends on the method of its implementation, on average it lasts 2.5-3 hours.

A person inherits from his parents skin color, eye shape, nose shape and many other features, including body length, or simply height. Therefore, it seems natural that tall parents have equally tall children, and vice versa. However, in fact, this rule consists entirely of exceptions: children are either much taller than both their father and mother, then lower, but exactly the same - almost never occurs. And this is very good. Because, as you will learn later, it is the "inaccuracy" in the inheritance of the length of the body that gives you a real opportunity to become taller by a whole head. But let's talk about everything in order ...

Let's start with the fact that children do not inherit any specific height figure, for example, 158 cm or 171 cm, but an approximate "program" for body lengthening: "from ... to." According to such a program, one person inherits the prospect of growing no lower than 160 cm and no higher than 180, another - from 150 to 185 cm, a third - from 130 to 170 cm, and so on. How they grow up in reality depends mainly on their lifestyle, that is, on themselves.

The above applies to you as well. If you are “dissatisfied” with your height and want to grow up, you need to complete the “body lengthening program” inherited from your parents to the maximum, in other words, achieve the maximum possible height for you. How to do it? In previous issues, we talked about how physical education and sports, hardening, disease prevention, and special sets of physical exercises can provide help to those who want to grow up. Today we will get acquainted with other ways to increase growth.

To grow, the body needs "building material" and energy. He gets them from food, and thus growth depends on nutrition. So the more you eat, the faster you grow? It turns out, no, too much food is just as bad as too little. If a person is undernourished, he loses weight, and growth stops, if he overeats, he begins to get fat, and this leads to diseases that inhibit growth.

How do you know how much you need to eat in order to grow well? To do this, it is enough to measure your height once every 3-4 months and weigh yourself in the school medical room or in the clinic. The doctor has tables showing what weight is normal for a certain height. If your indicators correspond to the table, everything is in order, if they do not match, the doctor will tell you what to do: it is better to eat or moderate your appetite.

But for growth, it is important not only HOW MUCH a person eats, but also WHAT he eats, what foods. So, the Japanese, eating for many centuries traditional rice dishes, were undersized people. In recent decades, they have changed their diet in accordance with scientific nutritional recommendations. Result? Today's 13-year-old Japanese are 17 centimeters taller than their peers who lived at the beginning of the century.

Of course, you want to know what you need to eat in order to grow faster? The answer given by scientists may surprise you with its... simplicity. The main thing in proper nutrition is variety. This means that your menu should include dairy, meat and fish products, butter and vegetable oil, bread, eggs, various cereals and always fresh vegetables and fruits. We also need sweets (sugar, honey, sweets, ice cream), but in very small quantities. Because their excessive use inhibits the release of growth hormone, and hence the growth itself. This should be remembered by all the sweet tooth.

No matter how important height is for teenagers, study is still more important. And then it turns out that, taking care of increasing growth, you are quietly helping ... study. This is due to the fact that study is mental work. Therefore, its quality, that is, your knowledge and grades, depends on the state of the nervous system. The better this state is (less fatigue, higher efficiency, easier perception and memorization), the more successful things are going at school.

“But what does height increase have to do with mental work?” - you can ask. Imagine straight. To see this, let's see what happens in the body when you try to grow up. During physical exercises, nerve cells are better supplied with oxygen and nutrients, and are cleansed of toxic toxins. Hardening protects the nervous system from microbes and toxins, proper nutrition provides it with everything it needs. Good posture straightens the chest, improves breathing, blood circulation, creating favorable conditions for the brain to work. In short, everything that is done to increase growth has a positive effect on the state of the nervous system.

Is it by chance? It turns out not. The nervous system controls the body, including its growth. Factors that negatively affect the nervous system (poor nutrition, fatigue, lack of oxygen, intoxication) inhibit growth, and, conversely, everything that improves its condition simultaneously promotes growth. But, on the other hand, as you know, the better the state of the nervous system, the more successfully it copes with mental work. So it turns out that by taking care of your growth, you create the conditions for academic success. It remains only not to be lazy.

Having told how important the state of his nervous system is for each student, I want to give a few more tips on how to deal with it. You can be sure that the implementation of these tips will have a positive effect on your growth. So, firstly, to maintain the nervous system in good condition, eight to nine hours of sleep a night in a ventilated room is necessary. By the way, people have long noticed that "children grow up in a dream." The way it is! Secondly, no matter how passionate you are about reading, TV shows, working in school circles or other "sedentary" activities, do not forget about walks, weekend trips out of town, work and play in the fresh air. Third, don't get too carried away with "noisy" music. I am not against rock bands, ensembles and discos, but it has been proven that excessive noise, loud music destroy the nervous system, and, as you know, "nerve cells do not recover." In addition, discos, to put it mildly, are dusty and stuffy. All this can negatively affect not only growth, but also health.

Fourthly, along with food, some young people consume another group of substances that are truly terrible. Their introduction into the body is usually called "bad habits", but it would be more correct to call it suicide. These are smoking, drinking alcohol, chemicals and drugs. Each of the mentioned substances is a poison! A poison that poisons the entire body and its nervous system, undermines health, stops growth. If you want to be a strong, strong, healthy person, the use of any of these substances must be categorically and forever excluded!

Finally, fifthly, to make school less tiring, use breaks for outdoor activities (run, jump, play with the guys). When doing homework, don't try to do everything in one sitting. It would be better if every 40-50 minutes of classes take a break, filling it, for example, with the growth exercises given in this issue of the Gym.

1. Swinging on the crossbar. Make 6 - 8 swings.

2. Jump from a deep squat. Run 10 - 12 times.

3. Hanging on the crossbar on the left and right hands. Performed 2-3 times on each hand.

4. Jumps over jump ropes on one and two legs. Just 100 - 150 times.

5. Stand on tiptoe, pull your hands up - inhale, lower - exhale. Perform 3 - 5 times.

The editors of the popular magazine "Sports Life of Russia" received a letter. Its author, a worker from Vitebsk, wrote:

“Dear editor! I was 26 years old when I read in your magazine an article by the candidate of medical sciences L. Palko “Is it possible to become taller?”.

My height is 180 cm. It seems not bad. But the article in the magazine interested me, and I decided to grow up a little more, because the author of the material said that you can become taller even after 25 years.

All this was interesting, but, to be honest, I was skeptical about it. And yet I decided to try. He hung on the crossbar, swam, stretched, followed other recommendations of A. Palko.

And here's what else I did: every day at work, walking down a corridor with a very low ceiling, I stood on tiptoe, trying to reach the ceiling with the top of my head, but I could not do it. Four months have passed. But then one day, passing through the corridor, I, as always, stood on tiptoe and hit my head on the ceiling. Can you imagine how it struck me? .. It turned out that I had grown by 5 centimeters.

Now everyone turns to me for advice. Of course, I refer to the magazine and share some of my experience. The main thing, in my opinion, is to mentally really want to, show, as in any business, great will, perseverance. I wrote a letter to you so that you know that you give advice not in vain: they bring great benefits to people.

The second letter is no less eloquent, although not as optimistic. A 17-year-old boy reported that after eight months of intense training, he managed to grow from 178 to 192 centimeters. Alas, this puzzled his familiar girl so much that she stopped seeing him. The upset author of the letter asked the editors how he could now become shorter.

What determines a person's height?

First of all, the conditions in which we live and develop. It also plays a significant role heredity. Growth rates depend on special hormones. It is believed that the most active influence on growth is exerted by the hormone growth hormone which is secreted by the pituitary gland. Children who do not have enough of this hormone are not only undersized, but, as a rule, are overweight. Throughout the day, growth hormone is secreted from the endocrine glands, but by no means in uniform portions. Psychological stress, anxiety, poor sleep reduce the amount of hormone released. In addition to somatotropin, other hormones that are secreted by the adrenal glands also have an effect, especially on adolescents. Different hormonal substances interact differently at different ages. Hence the jumps in growth, and slowing it down.

Studying the features of the physical development of the inhabitants of temperate zones, scientists came to the conclusion that the maximum growth occurs in the spring. From March to May, most children grow almost twice as fast as in September - November. It is believed that this is due to the biological rhythms of the activity of the endocrine glands. As for schoolchildren, those of them who are especially overloaded with classes grow much faster during the holidays than during school hours.

In the 20th century, in economically developed countries, an increased growth of children was noted - acceleration. Each subsequent generation is 2.5 centimeters higher than the previous one. Scientists attribute this primarily to the improvement of general living conditions and the quality of nutrition.

The shortest people on earth live in the Ituri forest region in Zaire - the Bambutti pygmies. Their average height is 144 centimeters. Not far from them, in Rwanda, live pastoral Tutsi tribes, who are considered the tallest people on our planet - their average height is 177-178 centimeters. Among Europeans, Scandinavians are the tallest - their average height is 170-175 centimeters. Residents of Spain and Southern Italy are on average 10-15 centimeters lower.

But not only average figures are interesting, but also records. The tallest man in the world was American Robert Pershin, who died at the age of 22. His height was equal to 2 meters 72 centimeters, and his weight reached 222.7 kilograms.

True, there is information about another record holder. The famous French biologist Jean Rostand wrote in his book "Life" that in 1905 the Russian hero Fedor Makhnov came to Paris, whose height was 2 meters 85 centimeters, and weight - 185 kilograms. Among women, the tallest (2 meters 36 centimeters) was a black woman Dolores Ann Poulard.

Of course, such records look like an anomaly, like amazing whims of nature. But today, science has numerous data that a person himself is able to correct nature, and in particular, control his growth. So, it is known that high quality food, the absence of infectious diseases, special physical exercises - all this contributes to growth, and, conversely, insufficient or inadequate nutrition, heavy physical and mental stress inhibit it. Young people are usually attracted to tall stature. In any case, children really want to grow up as much as possible and as soon as possible. It even sometimes seems to short people that they are simply unlucky in life. They often do not suspect that there are many professions where it is easier for people of short stature to succeed. Even teenagers begin to grieve if they notice that their growth rate has slowed down, although the process of their physical development has not yet been completed.

What are the signs of the end of growth

The completion of bone development is the disappearance of the growth zones and their final ossification. This is fairly easy to determine from an x-ray of any part of the skeleton. It is believed that the growth of boys finally stops at about 19 years old, girls - by 18. For some, however, this limit is pushed back to 25 years.

But there is one structural feature of the human body that can significantly affect growth, even if it has already stopped by all indications. This is the structure of the spinal column. Each person has several physiological curvatures. The more pronounced the deformity arc, the shorter the spine and, consequently, the smaller the growth. With a weak muscular strength of the body, posture is disturbed, the spine, as it were, sags due to an increase in the curvature of the arches. The total length of the spinal column in a practically healthy person may be 10-15 centimeters less because of this. Correction of posture, development of flexibility of the intervertebral joints with special training, the use of a muscle-strengthening corset - all this can correct nature and increase growth, regardless of age.

So, the main thing is to be able to properly use the internal reserves of the body.

First of all, you need a strict mode. Sleep, work, classes, rest, food require a strict schedule of time. You should sleep on a hard bed with a low pillow (no more than 5-7 centimeters), and be sure to get enough sleep. By the way, it has been noticed that after sleep, a person’s height increases by 1-2 centimeters due to the expansion of the distances between the vertebrae due to the elasticity of the connective tissues.

Nutrition should be complete (but not excessive, because overeating does not lead to good) and contain a sufficient amount of proteins, fats, carbohydrates, vitamins, and minerals. Food must be chewed thoroughly. Scientists recommend eating 3-4 times a day raw vegetables and fruits (about 1.5 kg per day) of at least three items. Cereals stimulate growth well. Among them, preference should be given to black bread, various cereals. Alcohol and smoking, of course, are completely excluded.

According to foreign scientists, thanks to the right diet, all people, regardless of the hereditary constitution, can grow by 10 percent. But it is also possible to stimulate growth with special exercises that strengthen the muscles of the body and develop the flexibility of the spine. From constrained, intense movements, there is little sense, you need to feel free, doing exercises with mood, and soon there will be a feeling of a “singing body” - muscle joy, when every movement will be a pleasure. It is necessary to be able not only to "gather into a fist", focusing on working muscles, but also to relax as much as possible where loads are not needed. Muscle tone and emotional tone are closely related. That is why it is better to do the exercises when a person is in a balanced state.

Relaxing inactive muscles is not easy. To this end, they comfortably sit in a chair or deck chair (as in auto-training), lean back, put their hands on the armrests or knees, legs slightly apart and bend at the knee joints. Such a posture in itself does not give relaxation, but creates favorable conditions for this. Then, by active volitional efforts, the tension of non-working muscles is relieved, achieving a feeling of deep relaxation and peace. Straining the muscles, take a shallow breath and hold your breath. During relaxation, exhale. They control every action.

Each exercise is divided into two parts. First, a short-term tension of the working muscles, then relaxation of the rest. Then the exercise is performed simultaneously.

It is much easier to achieve an effect in a short time with the help of verbal suggestion.

For example, for the first exercise, it could be as follows: “The muscles of the legs and back are maximally tense, the body is gradually fully straightened.” In the same exercise, attention is paid to the relaxation of non-working muscles. The verbal suggestion may be as follows: "The muscles of the face and the front surface of the torso are completely relaxed, the arms, like whips, hang along the torso." Thus master all the above exercises.

Exercise 1. Pulling up on toes with the greatest straightening of the torso. The exercise is performed while standing near the wall, facing it, pulling up with both hands to a pre-marked point.

Exercise 2. They take a stick in their hands about 1 meter 20 centimeters long, at the ends of which a load is attached. As a load, you can use sandbags, the weight of which at first should not exceed 0.5 kilograms on each side. The legs are placed shoulder-width apart. The stick is raised above the head with both hands and smoothly turn the body to the stop to the right and left. Loads can be gradually increased, but not more than up to 8 kilograms. To do this, 150-200 grams of dry sand are added to the bags, symmetrically, no more than 1-2 times a week.

Exercise 3 The same stick is put behind the head. Turn the body to the right and left. You can do the exercise by bending at the waist at a right angle. When turning the body, the ends of the sticks touch the floor.

Exercise 4 Hanging on the arms, on the legs, with or without weights. Before starting the exercise, relax the muscles of the body as much as possible.

Exercise 5 Having risen on toes, they imitate rope climbing.

Exercise 6 They sit on a chair, rest their toes on the sofa and, having straightened up as much as possible, tilt their head and upper chest back. The muscles of the front of the body should be relaxed.

Exercise 7 They rest their feet and hands behind their heads on the floor and make a “bridge”.

Exercise 8 The "bridge" is made, relying on the occipital-parietal part of the head and heel.

All exercises are performed after a general hygienic charge. They strive to increase the amplitude of movements due to the relaxation of non-working muscles. It is not recommended to continue classes with the appearance of unpleasant sensations (pain, dizziness, overwork). They try to avoid overloads that entail stiffness of the body. A good addition to a special set of exercises can be the performance of asymmetric gymnastics.

At least once every ten days, growth is measured. To this end, they stand with their backs to the wall, heels together. The visual axis during measurements must be horizontal. Head and back touch the wall. Shoes are removed during height measurement.

Growth is measured in two positions. In the first case, the muscles of the body are relaxed, and the stoop is preserved. In the second position, the muscles of the body are strained and thereby try to eliminate the stoop. We remind you that the elimination of stoop promotes growth even when true growth has completed its development.

Each person can influence his growth to a certain extent. However, to give a universal recipe with a specific forecast - for how long and how much someone will grow, of course, is impossible.

And the last thing - all the tips are designed for practically healthy people. Sometimes a change in growth is associated with diseases. Then everything is decided by consultations of doctors.

It is worth paying attention to one more circumstance. In an effort to achieve results as soon as possible, some enthusiasts do not calculate their strength and quickly overwork. It cannot be otherwise, if there is no special training. Here, a special gymnastic complex helps to relieve fatigue during increased physical and mental stress. This complex is not much different from the usual movements that we perform automatically, without thinking.

It is interesting to watch how the animals stretch after rest. With a visible effort, they strain the muscles of the body, without making, however, sudden movements. So they throw off the remnants of lethargy and restore strength, reaction speed, agility, attention. The so-called isometric gymnastics is based on the implementation of such movements. It seems to be specially created for people who value every minute.

Performing exercises, especially monitor breathing. He is not detained, they breathe deeply, calmly. At first, each exercise lasts 2-3 seconds, later - 6-10 seconds.

The principles of isometric gymnastics are based on strong short-term muscle tension with slow, jerk-free stretching during movements. Such gymnastics is available to almost all healthy people.

Sometimes a person is so overworked that he does not want to make any movements at all. In this case, short-term intensified rest is useful. Sit comfortably, lower your shoulders as much as possible, put your hands on your knees, tilt your head slightly forward, close your eyes and concentrate: the muscles are relaxed, the body is fully resting. When performed correctly, you will feel a pleasant sensation of heaviness from head to toe. Such a short-term (2-3 minutes) rest is perfectly refreshing. After that, you can move on to isometric exercises.

Exercise number 1. Tension of the muscles of the neck, face and upper part of the shoulder girdle. With severe fatigue, it is performed 2-3 times.

Thanks to this exercise, the flow of blood to the head increases, the nutrition of the brain improves. The exercise can be repeated every hour.

Exercise number 2. Sitting, they clasp their knees with their hands, lean forward and, as they exhale, draw in the stomach as much as possible.

Exercise number 3. The same starting position, the stomach is rhythmically protruding and retracting.

These movements provide a massage of the internal organs, improve their blood circulation, promote digestion, and strengthen the abdominal press. Systematic exercise prevents diseases of the gastrointestinal tract.

Exercise number 4. Under the chin, they stretch the scarf rolled lengthwise with their hands and forcefully lower their head onto it, overcoming resistance.

Exercise number 5. They stretch the scarf behind the head with their hands and forcefully try to tilt the head back.

Exercise number 6. The hands are clasped behind the head, the head is pulled back, vigorously trying to overcome the effort of the hands.

Exercises No. 4-6 relieve physical fatigue and tension of the neck muscles, improve coordination of movements, help prevent pain in the neck.

Exercise number 7. Grasping the lower edge of the seat with your hands, the body is kept straight, the head is raised. Tighten the muscles of the legs, as if trying to get up. Exercise helps to strengthen the muscles of the legs.

Thus, isometric gymnastics relieves fatigue, increases endurance, performance, reaction speed, improves not only well-being, but also mood.