As a fitness enthusiast, everyone is sure to maintain good fitness habits every day. It is indeed easy to have a good body, but dear friends, are you also paying attention to your height while exercising? If you only exercise horizontally and do not increase your height, is it difficult to change the overall image of some friends? So take a look today, how to make your height as much as possible:     1. Increase minerals The growth of the human body depends on the growth and development of the bones, and the growth of the long bones of the lower limbs is the closest to the height. In other words, only the long bones of the cartilage cells continue to grow, the body will grow taller, calcium, phosphorus is the main component of the bones, so 5 to 10 months to add more milk, shrimp, soy products, ribs, bone soup, Kelp, seaweed and other foods rich in calcium and phosphorus. In addition, it is necessary to go outdoors to expose the sun, increase the chance of ultraviolet radiation, in order to facilitate the synthesis of vitamin D in the body , and promote the absorption of calcium and phosphorus in the gastrointestinal tract, thus ensuring the healthy growth of bones.       2. To ensure adequate sleep        Adults' increased sleep is also a " nutrient " that makes the body grow taller . As the saying goes: People are sleeping long. Because sleep can not only eliminate fatigue, but also after the body falls asleep, the growth hormone secretion is more vigorous than usual, and lasts longer, which is conducive to the growth. Therefore, develop a regular lifestyle to ensure adequate sleep.       3. Supplement protein        Protein is the foundation of life. The proliferation of bone cells and the development of muscles and organs are inseparable from proteins. The faster the human body grows, the more protein needs to be supplemented. Fish, shrimp, lean meat, eggs, peanuts, and soy products are all rich in high-quality protein. 4. Appropriate exercise Don't stay at home, if you are still at home, it's not good, just change it. It has an impact on the body and is not good for your body. You can exercise for half an hour every day, and you don't need to spend too much. As long as you can persist, it will definitely have an effect.        1. Warm-up exercise: The joints of the limbs are active, the back of the spine is kept straight, the upper body is tilted forward, and the arms are stretched straight and forcefully to the upper rear.       Go: Swing your arm a lot and move forward aggressively.        Run: run small step, but his fists on the shoulder, elbow in front of rotating arms; fast running and jumping 25 - 50 meters and repeat 4--6 times, each time after a little rest.       Stretched: arms on the move, and then stretched in all directions, while tiptoe followed by repeated 6 - 8 times, the middle a little rest.        Horizontal bar practice: drape ( 20 seconds, 1 minute), while the body rotates to the right and left, feet together; the body swings forward and backward; swings clockwise or counterclockwise.        Jumping pull-ups: squat, keep the back straight, jump up, grab the horizontal bar, and use the inertia of the jump to do the pull-ups (the height of the horizontal bar and the grip of the hands vary from person to person). Each repeated at least 6 - 8 times.        Jump: Jump up, gradually increase, or reach a predetermined height; jump from a slightly higher place; squat jump. Do 30 - 60 jumps in different poses, with your feet slamming. You can choose to practice, but at the beginning you should do it according to the prescribed amount and gradually increase the amount of exercise.        After each session, you should take a break to make your breathing steady and your limbs relaxed. After the whole set of exercises, lie flat on the floor, tighten the back and hip muscles, slightly waist.       I. elongated movement of the legs        1. Exercise calf muscles, quadriceps and thigh muscles  　　        a. Stand with your legs together, with your hands in front of your thighs, a slight bend on your elbows, a tight heel, and a toe at a 45- degree angle. The knees are slightly bent, the entire body is lowered as much as possible, while the control does not allow the heel to lift upwards, and the knees and toes remain on the same vertical line.  　　       b. Stretch your legs and slowly lift them up. When you straighten up, be sure to reach the top as much as possible. After a pause, the whole body slowly adjusts to the initial state before you start.  　　        2. Scissor type tapping: exercise thigh muscles  　　        a. The person lies on the floor with the back down, the legs straight up to the top of the hips, the arms are placed on the sides of the body, the feet are bent, the toes are outward, and the legs are symmetrically separated from each other until you can no longer divide Be careful not to bend your back straight.  　　        b. Take a deep breath, push your legs together and squeeze hard, pay attention to the legs crossed, the left leg on the right leg, the right leg to the heel just close to the heel of the left leg. 2nd repeated when the right leg on the left leg, left leg, right leg near the toe heel.  　　        3. Small loops: exercise your calf muscles, thigh muscles and internal muscles  　　        a. Side on the floor, the left side of the body is down. The hips are flat, the legs are naturally stretched, and the head is supported with the left hand. The right elbow is bent inward, the palm is placed on the floor, the toes are close together, and the right and left legs are lifted a few centimeters apart.  　　       b. Slowly turn the small toe 10 times in a clockwise direction , then turn 10 small circles counterclockwise . Do this 2 times and change to the right side of the body.  　      4. Thigh muscle lifting exercise: exercise your inner muscles  　　      a. lying on the floor, the left side of the body is down, the left leg is stretched, the right knee is bent, the right foot is placed around the left thigh on the floor, the right leg is in front of the left thigh, the left hand is used to support the head, and the right hand is tightly held. Right leg.       b. Bend your left foot inward while lifting your left leg, try to lift up until you can't lift it, then lower it and repeat it 10 times. Next, lift the left leg five turns clockwise and then five turns counterclockwise . The right side of the body is down and repeated.  　　       5. Bicycle sports: exercise your hamstrings and quadriceps  　　        a. Side on the floor, the left side of the body is down, the legs are straight, the hips are flat, and the hands are relaxed as shown. The toes are close together and the right leg is placed against the chest.  　 b. Bend your knees.  　　       c. Keep your hips balanced and your right leg straight to the back of your body. Keep this sequence of actions (from a to b , like a bicycle) 5 times. Then, the right leg starts from behind and moves forward 5 times as described above . Finally, for the lower body to the right, do it once.  　　        6. Rear leg movement: exercise thigh, calf muscles  　 　        a. Face down on the floor with your legs straight and your toes close together. The elbows are bent, both hands are placed in front of the head, and the forehead is placed on the hands. Lift your legs up at the same time, to the highest point you can lift, and the heels apart.  　　       b. Squeeze the thighs to the inside, and the thighs of the legs are close. Two heel strike against each other quickly beat, the beat 5 inhale, exhale beating under 5, and then start again restored. Repeat this 3 times.  　　        7. Ballet Sports: Exercise your calf muscles and quadriceps  　　        a. The left leg stands, the right knee bends, and the right foot leans back against the calf. The elbows are bent and the two fingers are placed in front of the hips.       b. Raise the right leg and straighten it as far as possible, while lifting the right arm forward and extending the left arm backwards, pause for a while. Then straighten your left leg and start again. Left and right legs of each repeat 8--12 times.  　　        8. End the exercise: exercise your quads  　　        a. Stand on the left leg, relax the left knee, place the right heel in front of the toe of the left foot, the right toe outward, close together, and the toes touch the ground as shown on the left. The left arm is lifted up the top of the head and the arm is perpendicular, and the right arm is slowly stretched to the side of the body.  　　       b. The toes are close together, lift your right leg forward, raise it as far as possible, pause for a while, then restore and start again. 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