How to grow taller after 20 years old

Whether male or female, they will stop growing taller after a certain age. Usually after the age of 20, it can be said that the best period for growing taller has passed. However, if you want to grow taller effectively, you should focus on doing more exercises, such as long jump and stretching the waist and back. These movements can help you grow taller.

1. Long jump:

Long jump can be done either standing still or with a running start. When taking off, jump with force, straighten your knees and extend your hips in the air, stretch your arms up, and fully stretch your body; when landing, land on the soles of your feet and bend your knees to cushion the impact. You can do it 7 to 10 times according to your physical condition, taking appropriate rest in between.

2. Pull the waist and back:

Sit on a mat (bed), stretch your legs forward, feet together, tuck in your abdomen and chest, bend your torso forward as much as possible, lower your head, stretch your neck, and stretch both arms forward at the same time, preferably touching your feet. Do 8 to 12 times per set, 3 to 4 sets are appropriate. When doing it, pay attention to starting from slow to fast, and the amplitude of movement from small to large, step by step to prevent ligament sprain.

3. Touching height:

Jump from the spot or after a running start (three to five steps), fully straighten your knees and hips, stand upright and chest out, stretch your arms up and use your hands to touch an object hanging in the air. The object should be high enough that you can touch it with your best effort. Do 5 times with each right hand, and rest for two minutes between sets. You can do 3 to 5 sets according to your physical condition. It is best to practice on an open, flat, moderately hard and soft surface.

The diet should be balanced and the quantity of food should be sufficient. Grains, meat, fruits and vegetables should all be eaten. The food should be diversified, with both coarse and fine food, and a combination of meat and vegetables, so that the strengths of each complement the weaknesses of the other.

4. Food and Nutrition

Nutrition has seven major elements: protein, fat, carbohydrates, vitamins, water, fiber, and minerals, none of which can be missing.

5. Exercise is an important condition for human development

Exercise is not the same as labor. The latter's repetitive movements are not beneficial to your height. Exercises to increase height should be completely coordinated exercises that promote physical development.