Tall and sunny boy, tall and graceful girl. This is the expectation of many parents for their children. In addition to genetic factors, the child’s height is also influenced by many acquired factors, such as nutrition and exercise and other lifestyle. The article that Mama Bear shares with you today is to discuss with you those sports that are good for your child to grow taller. In addition to nutrition, sleep and disease prevention, moderate exercise can help your child grow taller. Previous studies have shown that moderate exercise can stimulate the epiphyseal plate and bones, promote the secretion of growth hormone, and strengthen the body’s muscles, bones and ligaments. Children who regularly participate in physical activity are on average 4 to 8 cm taller than children of the same age who do not participate in exercise. In addition, exercise can relieve stress and give children confidence. It is okay to let children play as they please, but developing a systematic approach to exercise will be more beneficial to growth because different muscle groups are used during normal activities and during exercise. It is best to exercise for 30 minutes or more each day because growth hormone is most abundant 30 minutes after the start of exercise. What kind of exercise helps to grow taller? First of all, we should choose the sports that our children like according to their personality and physical characteristics, and never force them to do sports that they do not like, otherwise it will affect their emotions, which is not good for their growth. We should guide the child to feel that sports are happy games rather than obligatory activities. On the basis of what your child likes, you can choose sports such as jumping, touching, jogging, rope skipping, cycling, shuttlecock, basketball, volleyball, ballet, stretching gymnastics, swimming and pull-ups according to your child’s age and motor development level. These exercises can pull the muscles and ligaments and stimulate the growth of epiphyseal cartilage, which is beneficial to the growth of the crest and limb bones. However, it is important not to rush, because long-term overload will cause cartilage damage, muscle strain, but is not conducive to the normal growth and development of children. It is best to ensure that your child’s heart rate reaches 120 to 140 beats per minute when exercising, until your child sweats, gets warm and has a rosy complexion. Let your child do more jumping exercises to promote height development is far more effective than blindly buying height-enhancing supplements. Most exercises promote the development of muscles and bones and stimulate the epiphyseal plate to help growth. Those exercises that stretch the whole body muscles and stimulate the epiphyseal plate by jumping are relatively more effective. 8 major prescriptions for growth exercises 1, jogging and stretching exercises. After jogging for 5 to 7 minutes, do flexibility and relaxation exercises for 20 minutes, including doing leg cracking, bending back and forth, shaking and shaking the body and other movements. 2, hanging on the bar (20 to 30 seconds each time). Can do no load dangling, and then do loaded dangling; do positive handgrip dangling, also do upside down dangling (feet fixed with bandages). 3, jump up and touch high. Double-legged jumping up, single-legged jumping up in turn to do. Each exercise should try to do, and strive to jump as high as possible each time. 4.Ascent a small slope or stairs 20-30 meters high. Relax when you go up, add enough speed when you go down, repeat 2 to 4 times. 5.Stretch with your mother. There is a 1cm difference between the height of adults in the morning and in the evening. Stretch your body fully and relax your muscles to make your body taller. Stretching is easy to learn and is a great way to find the hidden 1 to 2 cm of height. Don’t let your child get up immediately after waking up in the morning and stretch their arms and legs fully while lying down. Full stretching can help your child grow taller. 6. Walk briskly. Every day after dinner, with the family like a brisk walk is very good for growth. Let the child alone brisk walking, generally children are not willing, if the family while talking while walking not only time passes quickly, but also allows the child to feel the love of mom and dad. If you insist on brisk walking every day, then aerobic exercise for more than 30 minutes can not only promote growth and health, but also reduce the accumulation of body fat, to prevent obesity. But if you walk too fast, the phenomenon of big mouth gasping for air, it is not aerobic exercise and become anaerobic exercise, so you need to pay attention to control the intensity of exercise. 7, play basketball. Basketball has a lot of jumping action, is a good exercise to stimulate the epiphyseal plate. And the rules of the game are simple, and it will be fun to do physical confrontation with other children. The jumping action when shooting will stimulate the joints and knees, which can promote the growth of bones and improve bone density. 8.Jumping rope. Jumping rope is a representative exercise to stimulate the epiphyseal plate and promote growth, and as long as there is a jump rope can be done anytime and anywhere. But if you just make “15 minutes a day jump rope” plan, then the child will soon feel bored. At this time can play children like to listen to nursery rhymes, while listening to the music jumping will increase a lot of fun. You can also try different methods of jumping rope. For example, jumping with both feet at the same time, jumping with one foot, jumping with both feet in turn, jumping with one leg, jumping with one leg and so on. Toddlers jump rope every 30 seconds ~ 1 minute best to rest for a while, when jumping it is best not to land on the heel. If the jump rope landing sound is particularly loud, easy to knees and waist injury.