What sports should children practice to increase their height? (Part 2)

4. Badminton

Scientifically proven, badminton is a sport to increase height for children. In addition to being entertaining, fun, stress relieving playing badminton also helps improve fitness, relax muscles, train reflex speed, forge eyes, strong bones, lose weight, especially increase height.

When playing badminton, children need to be physically active. The lower body needs a lot of movement such as running, jumping promotes long bones, especially the knees. The upper body needs to reach up and reach to support the bridge continuously. These movements contribute to stimulating cartilage growth, thereby prolonging the bones.

However, if you want to increase your height, right after training you need to supplement a reasonable diet to avoid losing strength and replenishing lost energy. Need to provide good foods for height growth including protein and calcium rich foods such as meat, fish, eggs, milk, shrimp, legumes, etc.

5. Yoga

Yoga is a better fit for girls. Gentle yoga, helps the body and mind to be calm, trains the body to be flexible. After a tiring day of studying, not everyone wants to spend an hour to practice sports that need a lot of exercise such as basketball, badminton … then yoga is a perfect choice.

However, children should participate in yoga classes to learn the technical masterpieces and then they should practice at home. During practice, children must eat a diet rich in calcium and vitamin D to increase height effectively.

6. Basketball

Practicing basketball properly, regularly not only helps children increase the ability to play ball, improve health but also help develop effective height. When playing basketball children have to move continuously, jump high and stretch regularly to catch the ball, throwing the ball to stimulate cartilage growth and stretch.

If exercised for 1 hour continuously, the growth hormone increased 300 times higher than normal. Playing basketball also makes the child’s respiratory and cardiovascular systems healthier, more alert to the eye and more active in the brain.

7. Stretching exercises

One simple and less time-consuming method is to do stretching exercises. If you perform the right techniques, daily practice, just spend 10-20 minutes a day, the height of the child will be significantly improved after a period of practice.

The best time to practice is in the morning and before bedtime. Before training should start warm up, the movements should maintain for 15 – 30 seconds, repeat 3-4 times. Do not hold a movement for more than 30 seconds will cause muscle damage.

What sports should children practice to increase their height? (Part 1)

Besides genetics, scientific diet, the practice of sports is a secret to increase the height for children.

1. Swimming

Swimming is a sport suitable for all ages, not only helps to improve health but also helps to increase height for children. Swimming is a whole body exercise, all muscles must be exercised when swimming.

Swimming in the water increases the length of the spine, increases muscle strength, which is why swimming can increase height. Even daily swimming can not cause joint injuries like the above-ground activities. Swimming is also a very interesting activity, as no child seems to refuse playing in the water!

Therefore, parents should let their children learn to swim early to enhance health, exercise endurance and endurance. However, children should practice proper swimming, when swimming must be supervised by adults, swim in a safe, clean water to ensure that unfortunate accidents occur.

2. Jump the rope

If you want your child to grow to their maximum height, never skip rope skipping exercises. Studies have shown that jumping 80-100 beats/minute will be equivalent to running 10km or cycling 30km/h. Skipping enhances the growth of cartilage, thereby promoting height growth.

The best time to jump rope is before the 90p main meal or jump rope in the morning/evening. Parents, please practice with your child, doing exercises from gently then gradually raising the level.

When jumping, you should choose a flat place, no furniture around. Choose soft shoes to avoid hurting your feet during exercise; hard shoes can cause foot pain, blisters, and damage to joints in the feet.

3. Practicing single bars

Bars are one of the sports that help increase height effectively. This sport usually applies to boys who start entering puberty. This exercise has the effect of stretching the whole body, under the influence of external forces, the bones are pulled apart, the weight of the body on the new cartilage layer is lost, making new cartilage layers to be born so that the bone long faster.

But practicing single bars only works when practiced properly. Before training, let your child warm up first, do not rush because it can cause muscle spasms during practice.

6 sports that help increase height quickly (Part 2)


Volleyball is a sports sport very useful for those who want to have a standard height, a neat and healthy physique. When playing this sport, your whole body is moving, especially the arms and shoulders.

If you notice it, most volleyball players are usually the ideal height. Therefore, training, exercise, jumping high in volleyball are great moves for height development.


This is a simple sport and can be practiced with any object from the elderly to young children and can practice anywhere. With just 1 player, 1 racket, 1 sphere and a large field, you can easily do this sport.

Badminton is a great way to bring about unexpected benefits, which has a great effect on developing effective height. Playing badminton requires you to use your hands with your hands up and feet to run around the yard continuously.

In addition, badminton helps increase heart rate, increase body endurance; Improve eye function and increase brain reflexes. The whole family can play this game very happily, both increase health, improve the physique for everyone but the family affection is more attached.


This is the favorite game of many girls. You can “take advantage” of this love to encourage you to exercise regularly to promote height.

When skipping, your skeletal and spinal muscles are stretched, helping to develop effective height. This sport is extremely simple and easy to practice. Just a rope and a certain space, not very wide, you can comfortably practice, even at home.

In addition to playing the sports mentioned above, you should also combine with eating to get the best height. You need to include adequate nutrition before and after exercise, to avoid being tired and consuming too much energy.

It is important to note that you must eat enough protein and calcium necessary for bone growth. Foods rich in protein and calcium are lean meat, fish, eggs, milk, nuts, shrimp, crabs and snails.

Which sports to practice to have a toned body and slim waist? (Part 2)


Swimming is considered an underwater exercise that requires you to exercise your entire body from the biceps, calves to the waist to have a toned body and slim waist. The advantage of swimming is that it is less likely to suffer injuries than surface sports.

Swimming for 30-45 minutes (equivalent to 300-500m distance) with frequency 2-3 times per week will burn a significant amount of fat in the abdomen. Adjust the swimming speed just right, combined with gentle breathing, you will see surprising effects with your excess fat in just 1 month of training.


It may be hard to believe, but actually jumping rope has many unexpected benefits. This is Cardio discipline to reduce indispensable abdominal fat in normal and professional gyms with the effect of removing excess fat in the abdomen, increasing height, good for cardiovascular and brain activity.

From 40-45 minutes skipping every morning or evening before or after the main meal 90 minutes will help the body more and more supple and firm.

Remember, you need to warm up, warm up before starting and do not exercise after 9pm onwards. You should also not sit down or eat immediately after exercising to return to a stable state.

In addition, the women working in the workplace can refer to a few exercises to strengthen the abdominal muscles with Pilates:

In the office

Sitting on plastic chairs, the legs are not crossed. Exhale for about four seconds and tuck in your lower abdomen. Release gently while breathing in. Repeat this pose at least ten times and do it several times a day.

At home

Lie on your stomach, lifting the entire torso up, from the ankles to the head, keeping the lower half of the leg and the upper arm close to the ground (forming a right angle with the upper arm).

Pull in your stomach, fully stretch your back and keep the seams from the top of your head flat to your knees. Tap in front of the mirror to check that posture. Initially hold the pose for 30 seconds and continue to “swallow” but not back, then gradually increase the duration. Practice at least twice a day.

6 sports that help increase height quickly (Part 1)

Scientists have shown that height is most influenced by nutrition factors with 30%, genetic genes affect only 23% while physical activity decides up to 20%.

Therefore, those of you who are modest in height can still improve the situation by working hard, exercising and exercising. Here are some sports to help you increase your height.


Swimming is a popular sport. This sport not only helps you have a good physique, a well-proportioned body but also helps you to increase your height effectively. Swimming helps develop height especially effective if you started swimming as a teenager or puberty.

However, for those who have gone through puberty, when you do regular swimming sports can still increase significantly height. When you swim, your body is moving all kinds of muscles, especially muscles in the legs, arms and chest.

Moreover, the movements and struggles in the water require the performers to stretch and train the flexibility and endurance of the muscles, strengthen bones and increase the length of the spine, expand the shoulders and chest, Improve height significantly.


Basketball is one of the sports that helps you increase the most effective height. When playing basketball you will have to perform the jump and rise up frequently with the throwing motion. This will help your joints be stretched to the maximum, growth hormones will be born more. That helps basketball players increase height faster.

And if you play outside, it also helps you to absorb sunlight during the day to synthesize vitamin D which is very helpful for your bone development.

Pull-up exercises

This is a simple sport that has a positive effect on the height of the body. Just a single bar, hanging in an appropriate position, you can practice every day. In addition, this exercise does not take too much time and effort.

Therefore, every day you should practice a single bar about 10-15 minutes, you will have a slim body and improved height effectively.

Which sports to practice to have a slim waist? (Part 1)

If you want a slim waist like a supermodel, you have to work hard. Take advantage of every time, wherever possible to advance the exercises.

Make priority to the endurance subjects. Nothing is better than endurance sports (running, cycling, rowing, swimming, etc.) because they burn off the fat that builds up in the belly.

You should maintain regular exercise sports daily. Heavy or light sport depends on the health of each person selected. Sport not only makes the muscles toned, healthy, beautiful but also helps the heart function well.


When running, our bodies consume large amounts of calories, making them more toned. Performing jogging movements, you do not need to run too fast but should be gentle to ensure long-term durability to achieve the best performance.

Jogging makes the muscles toned, giving the body the features of a statue. When running we not only mobilize the legs but also the buttocks, abdomen, shoulders, back. During a regular run every day, the muscle layers will be firmer and healthier to achieve the best effect.


Kick-Boxing is a system of exercise exercises built on the movements of Thai martial arts and boxing. Capital is a sport only for men with the attacks of both hands and feet for health and bravery are very familiar in European and American countries.

Some people think that it is “forbidden” with the “soft limbs” faction, but in fact, the kickboxing exercises focusing on the arm, leg and waist muscles will not be just simple exercises that make you.

The excitement of this exercise also helps to raise your heart rate when many of your muscle groups must work at the same time, sweat and fat will disappear quickly, which will help you have a round Two sexy with just 30 minutes a day!

‘National Runner’ runs the 100th marathon in 10 years

Yuki Kawauchi marks his 100th marathon run in 10 years by joining the Hofu Yomiuri Marathon on December 15.

According to NHK, Yuki Kawauchi finished seventh with a time of 2 hours 14 minutes 17 seconds, at Hofu Yomiuri Marathon on December 15.

The run in Yamaguchi Prefecture, Japan, marks the 100th anniversary of the 32-year-old runner, dubbed the “national runner” of Japan, running a marathon (42,195 km) in the past 10 years.

Hochi News described Kawauchi as a group of about 20 people who jumped right from the first kilometers with an average speed of 3 minutes 5-6 seconds per kilometer. This running foot only lagged after the 20th kilometer.

The race gradually became difficult for Kawauchi. Despite being cheered on by the viewers on the two sides of the road, he still could not speed up, accepting achievement that did not meet expectations.Matthew Kiprotich, a 47-year-old Kenyan runner-up, finished first with 2 hours 10 minutes 47 seconds.

“I’m ashamed to receive so much support. But I can’t breathe,” Kawauchi told NHK after the race. “I can’t imagine this has been the 100th marathon in the last 10 years, since the first time in 2009. I didn’t keep up with the lead and in the end, I had a bad tournament.”

Kawauchi will try his best to escape the current situation. He said: “I think in June and next seven years, my marathon count of less than 2 hours and 20 minutes will reach 100. I will focus on that goal.”

Kawauchi drew media attention after he finished first at the Boston Marathon, one of the six most prestigious running events on the planet, in April 2018. At that time, this 32-year-old runner was not a professional athlete. His main occupation is as a civil servant, working as a desk clerk – collecting tolls and answering telephones – at an adult vocational and continuing education center in Saitama Prefecture, Japan.

Kawauchi did not promise to participate in the 2020 Tokyo Olympics because he felt he would not compete well in a race held in the heat. In addition to Tokyo, Kawauchi also aims to receive a medal at the world athletics championship in Eugene, Oregon, USA, in 2021.

How to choose a suitable running shoes? (Part 2)

The thumb and second finger will push the body forward so the runner often occurs the phenomenon of muscle tension, skin callus, heel pain, lower leg bone pain, deformation of the big toe. If your foot is misaligned, you need to wear motion control shoes to prevent excessive foot flip.

The phenomenon of external deviation is the foot after landing, instead of flipping in, it overturns out, body weight is put up on the little finger and the edge of the foot, the shock is severe.

Thrust from the little toe, fourth finger and outer edge of the foot creates high arch, very concave feet. If the foot is out of shape, a lot of cushioning shoes should be selected to support the foot to flip inwards.

Note the parts of the shoe

When choosing shoes, you need to pay attention to the parts of the shoes: uppers, sole soles, soles, back heels, soles, foot height and toe tips (heel-to-toe).

Accordingly, each component will be designed by the manufacturer with different materials to suit each type of foot or each type of terrain. For example, most shoe soles are made of carbon rubber with a rough surface.

Rubber has a better smoothness often used in the area of ​​the foot of the foot. Trailers or hills often choose shoes with a carbon rubber outsole to avoid scratches, while runners often choose rubber rubber shoe outs that help to reduce weight.

For most people, jogging is seen as an aerobic exercise that uses oxygen, which burns sugars, fats into energy. Running promotes mental health, reduces stress, improves learning and work, and improves sleep. When you run, the footsteps combine smoothly with breathing, thereby helping the lungs breathe better.

For middle-aged or older people, running helps keep healthy legs flexible. Being physically active, the blood vessels are elastic and help increase elasticity, stabilize blood pressure, and reduce the risk of stroke and cardiovascular disease. People who are at an early stage of diabetes and osteoporosis are encouraged to run regularly by doctors.

For obese people, jogging is an effective way to lose weight. On average, every hour running at a high speed, you burn hundreds of calories. Not only weight control, this discipline also strengthens the joints, ligaments, better bearing, increasing the body’s ability to balance.

How to overcome laziness to get up early to jog every day (Part 2)

Change body habits

The excretory system and the stomach must also adapt to the daily wake up jog mode. During the first few runs, I often had to go to the bathroom in the middle of the race. Therefore, I have found a few tips to solve this problem. Firstly, if I wake up, I don’t feel bad about urination, I will exercise a little bit, doing a strong warm-up exercise to be able to solve right at home.

These ways, you only need to apply for the first few days, then the body can get used to the new habit and the running distance will be more complete.

Let the running become relaxing

One of the biggest obstacles in the first week is that sometimes the body is not ready for the morning run. It took me 5 minutes to brush my teeth, to wear the equipment, to get ready to wear, but while the brain was burning to run, my body was not.

Experts say that those who try to run up to the Boston Marathon‘s pace in practice often do not reach their actual running goals. However, when entering the competition, runners can run about 15% faster.

The early mornings helped me realize that it was not always necessary to run like a race. If I put in enough effort, I can still make great strides.

Step into the road in a relaxed way

I spend Saturday every week on long distance training with the goal of achieving a pace of 6:51. To achieve this, I need a new action plan. On weekends, I try a slightly different exercise method.

In order to get out of the house at 7am, I got up at 5am, took a shower and ate a small breakfast with peanut bran bread and bananas. After that, I also spent a few minutes listening to my favorite music list just for running time. When I got out the door at 7 o’clock, my mind was fully focused on the road ahead.

My body has now fully adapted to the jogging schedule every early morning. I am very happy to share these lines because the morning jogging made my day a little less stressful and I was getting closer and closer to my goal in the long run.

How to choose a suitable running shoes? (Part 1)

When choosing shoes, besides eye-catching appearance, you should pay attention to the features of the shoes to match the running target, terrain, foot characteristics.

Sneakers are one of the most important things for runners. The following factors help you choose the right shoes for the exercise goals.

Determination of terrain

First of all, you need to determine the conquering target and the terrain will run as asphalt, steep mountain roads or on a treadmill. For each terrain, manufacturers will choose different materials.

Specifically, road-running shoes (road-running) are the types of shoes designed to run on flat roads, sidewalks and some rough rugged terrain. These shoes are usually very light, flexible, made by pads or foot pads when running on hard surfaces.

Meanwhile, trail running shoes have thick rubber pads under the sole, enhancing adhesion and protecting the foot, helping runners from pain when running on concave, rocky, rooted surfaces. Trees and obstacles.

Cross training shoes designed specifically in the gym, gym or treadmill.

Determine the type of foot

The pronation is the grounding motion of the foot when a person is walking or running. To determine the type of ankle deviation, you can see the worn part of the sole.

Depending on the ankle deviation, you need to pay attention to elasticity, reduce the force of the ground impact on the foot, the balance and the ability to control the movement of the shoe. There are three types of legs: normal, internal and external.

The normal form is when the foot touches the outside of the heel, tilts inwards about 15 degrees, then toes. The front part of the foot will create forward thrust. The foot will not be damaged due to a balanced body weight, reduced shock. A person with normal feet suitable for a reasonably cushioned shoe.

Deviate in low arch type, flat feet. The foot lands on the outside of the heel, after which the foot will flip very deeply into the inner sole, the weight of the foot will be put on the big toe and the foot in the foot.