Weight by height and age for girls. The norm of height and weight for girls of different ages. Deviations from the norm
A pediatrician, together with parents, often faces the problem of correctly assessing the development of a child and adolescent. Here it should be clarified that the child develops differently at different ages. And here it is important to correctly assess the development of the baby according to his age.
Normal performance
The height of the child can be calculated from age tables, since there is a clear relationship between the age of the child and his weight. So, the baby has an almost constant weight gain, so that in a year his weight increases several times compared to birth. But then the increase will no longer proceed so brightly, after the age of two, the increase in body weight will be 2.0-2.5 kg annually, and only by the age of 20, human development will completely stop.
Child height and weight are inextricably linked. Therefore, these two concepts are always taken into account in the complex.
- At the age of 8 years, with an average height of 130 cm for boys, the weight should be from 23.3 kg to 34.7 kg; for girls 22.1-33.8 kg.
- At the age of 9 years, with a height of 135 cm, the weight for girls should be 30.7 kg to 43.6 kg, for girls 29.8-43.0 kg.
- At the age of 10, with a height of 140 cm, the weight of boys should be 35.6-55.1 kg, for girls 34.2-53.1 kg.
- At the age of 11, with a height of 145 cm, boys should have a weight of 33.5-46.8 kg, for girls 32.4-47.1 kg.
- At the age of 12, with a height of 150 cm, boys should have a weight of 36.5-52.2 kg, for girls 36.1-53.1 kg.
- At the age of 13, with a height of 155 cm, boys should have a weight of 39.6-56.2 kg, for girls 39.9-57.8 kg.
- social factor. It has long been known that children who grew up in dysfunctional families have delays in growth, weight and development when compared with their peers. Because they don't have enough food in their diet.
- Composition of drinking water. The quality of the water will have a strong influence on the growth and development of the child. When drinking low-quality water, the work of many body systems can be disrupted, especially the urinary system. If there is a high concentration of strontium in the water, children will experience stunted growth and reduced weight gain compared to healthy children.
- Composition of atmospheric air. Recent studies have shown that atmospheric air pollution with various chemicals adversely affects the growth and development of the child.
The development of the child proceeds almost continuously, but this continuity is progressive in nature and an indirect dependence on biological age is distinguished in it. In other words, the younger the child, the more intense are the processes of synthesis of new organs and tissues and, as a result, the development of the child.
In children, there are two sharp jumps in development: one year old and puberty. In the intervals between them, the weight of the child, of course, increases, but not so intensively and completely stops by the age of 18-20. Let's consider the main reasons for the sharp jumps in the development of the child.
The ratio of chronological and biological age
Biological age is the united development of the tissues of the child's body, which depend on the unique characteristics of the child.
Chronological age is a period that shows how long a child has lived since its birth. This age is easy to determine with the help of documents. Chronological and biological age often do not coincide with each other. This is more typical for girls, who are characterized by faster biological maturation. As a result, the weight and height of girls exceed those of boys.
Heterochronism or heterogeneity in the development of organs and systems of the body
At different ages of the child, body weight will increase depending on which part of the body receives the most development. So at the age of 10-12 years, the child will develop intensively lymphoid tissue, which practically did not work in previous years. And after 12 years, the genital organs and the formation of the reproductive function begin to develop. In girls, this is pronounced. Since under the influence of female sex hormones there is a deposition of fat in the body and an increase in body weight. In boys, under the influence of testosterone, muscle mass will grow, and as a result, overall weight will increase.
Gender differences
Gender differences will also affect the level of development of the child. Boys before puberty will be ahead of girls in height and weight readings. But from the beginning of puberty (about 11 years for girls), this ratio changes dramatically: girls in terms of their weight, body length, chest circumference have higher indicators than their peers. At the same time, different levels of development of functional systems are recorded, especially respiratory, muscular and cardiovascular. Upon reaching puberty, the boys again begin to outstrip the girls according to these data. The role of heredity
The growth of a child is a program that is included in the DNA. The genetic program ensures the life cycle of the child, controls the change of periods of development in the appropriate conditions of nutrition and upbringing of the child.
The genetic program plays a very important role in the adaptation of the child. So, under the influence of the external environment (starvation, infection), a deep restructuring of the body's metabolic processes occurs, which will help the child survive.
The hereditary apparatus will help the production of the necessary hormones, biologically active substances, everything that will help the child improve his immune reserve and resist the disease.
Significance of the neuroendocrine system
During the formation of the body, the neuroendocrine system begins to work more organized, it begins to function very subtly with the gene apparatus, which will be determined by the special pace of physical development, age-related physiological and psychological characteristics, this will not slow down the development.
Influence of the external environment
The development of the child is influenced by such environmental factors as the state of atmospheric air, the composition of drinking food, and, of course, the social factor, let's consider in more detail:
All these factors must be considered when determining the development of a child aged 8–13 years.
The percentage of overweight children worldwide is increasing at an alarming rate - on average, one in three adolescents or children are now overweight or obese.
Now many children spend little time on training and outdoor games, they spend more time in front of the TV, playing video games or the computer. And in many working, busy families, parents have less free time to prepare healthy, home-cooked meals. From fast food to the computer, fast and in a hurry is the reality for many families.
Keeping children from being overweight means establishing the right diet and sports in the family, as well as useful rest together. We must include our children in a healthy lifestyle by our own example.
Is your child underweight or overweight?
The World Health Organization (WHO), the US Department of Health, and most countries around the world successfully use BMI - body mass index - which is based on the ratio of height and weight, and the subsequent calculation of the percentage of fat in the human body to assess excess weight in adults and children. The BMI calculation method is the development of Adolf Quetelet and for children it provides a special scheme. First you need to calculate the BMI of the child according to the general formula:Body mass index (BMI) calculator using the Quetelet formula
Since children and adolescents are characterized by active growth and development, their BMI can change significantly over a short period of time. Therefore, the usual assessment of BMI, common in adults, is not suitable for them. In order to accurately and correctly estimate the body mass index of a child, scientists examined the ratio of mass and height of many thousands of children. And when it comes to determining whether your child's BMI is normal or out of range, comparison tables - "percentage curves", or distribution scales - with averages for children of this age and height will give you the opportunity to understand whether weight needs to be adjusted. In this way, your child's body mass index is compared to the average of thousands of other children. This approach takes into account the developmental stages that children go through in certain age groups. For example, if a child has a body mass index higher than 97% of children of the same age, then it can be concluded that the child is overweight.
This table contains information on the BMI of adolescents and children of both sexes from 2 to 20 years.
As a result, your child's BMI will fall into one of four categories:
- Lack of weight: BMI below the 5th average (percentage curve);
- healthy weight: BMI between 5th and 85th average;
- Overweight: BMI between 85 and 95;
- Obesity: BMI is in the region of 95 or higher.
Table for estimating the weight and height of a child by BMI
At the same time, BMI is not an ideal indicator of the amount of body fat and can be misleading in some cases. For example, a heavily muscled teenager can have a high BMI without being overweight (muscle is added to body weight, not overweight). In addition, BMI can be difficult to estimate correctly during puberty, during which young people go through stages of rapid growth. In any case, it's important to remember that BMI is generally a good indicator, but it's not a direct measurement of body fat.
To establish the exact percentage of adipose tissue allows bioimpedance analysis. With the help of a certain device, a weak, safe electric current is passed through the body, changing its frequency. Different tissues of the body have different resistance to electric current, thus, it becomes possible to calculate what proportion of the body is muscle, and what proportion is bone and fat.
If you are concerned that your child may be overweight or underweight, arrange an appointment with your primary care physician who will evaluate your diet and physical activity levels and suggest positive changes. Your doctor may also recommend prevention for certain conditions associated with being underweight or obese.
Norms of weight and height of the child by age
Table of height and weight of a child up to a year
| Age | Height in cm | Weight in kg. | |||||||||
| Very low | Short | Average | High | Very tall | Very low | Short | Average | High | Very tall | ||
1 month | 49.5 cm. | 51.2 cm. | 54.5cm. | 56.5cm. | 57.3 cm. | 3.3 kg. | 3.6kg. | 4.3kg. | 5.1kg. | 5.4kg. | |
2 month | 52.6cm. | 53.8cm. | 57.3 cm. | 59.4 cm. | 60.9cm. | 3.9 kg. | 4.2kg. | 5.1kg. | 6.0kg. | 6.4kg. | |
3 months | 55.3 cm. | 56.5cm. | 60.0 cm. | 62.0 cm. | 63.8cm. | 4.5kg. | 4.9kg. | 5.8kg. | 7.0kg. | 7.3kg. | |
4 months | 57.5cm. | 58.7cm. | 62.0 cm. | 64.5cm. | 66.3 cm. | 5.1kg. | 5.5kg. | 6.5kg. | 7.6kg. | 8.1kg. | |
5 months | 59.9cm. | 61.1 cm. | 64.3 cm. | 67cm | 68.9cm. | 5.6kg. | 6.1kg. | 7.1kg. | 8.3kg. | 8.8kg. | |
6 months | 61.7cm. | 63cm | 66.1 cm. | 69cm | 71.2cm. | 6.1kg. | 6.6kg. | 7.6kg. | 9.0kg. | 9.4kg. | |
7 months | 63.8cm. | 65.1 cm. | 68cm | 71.1 cm. | 73.5cm. | 6.6kg. | 7.1kg. | 8.2kg. | 9.5kg. | 9.9kg. | |
8 months | 65.5cm. | 66.8cm. | 70cm | 73.1 cm. | 75.3 cm. | 7.1kg. | 7.5kg. | 8.6kg. | 10kg. | 10.5kg. | |
9 months | 67.3 cm. | 68.2 cm. | 71.3cm. | 75.1 cm. | 78.8cm. | 7.5kg. | 7.9kg. | 9.1kg. | 10.5kg. | 11kg. | |
10 months | 68.8cm. | 69.1 cm. | 73cm | 76.9cm. | 78.8cm. | 7.9kg. | 8.3kg. | 9.5kg. | 10.9kg. | 11.4kg. | |
11 months | 70.1 cm. | 71.3cm. | 74.3cm. | 78cm | 80.3 cm. | 8.2kg. | 8.6kg. | 9.8kg. | 11.2kg. | 11.8kg. | |
| Very low | Short | Average | High | Very tall | Very low | Short | Average | High | Very tall | ||
Table of height and weight of the child by year
| Height in cm | Weight in kg. | |||||||||||
| Very low | Short | Average | High | Very tall | Very low | Short | Average | High | Very tall | |||
1 year | 71.2cm. | 72.3 cm. | 75.5cm. | 79.7cm. | 81.7cm. | 8.5kg. | 8.9kg. | 10.0kg. | 11.6kg. | 12.1kg. | ||
2 years | 81.3 cm. | 83cm | 86.8cm. | 90.8 cm. | 94cm | 10.6kg. | 11kg. | 12.6kg. | 14.2kg. | 15.0kg. | ||
3 years | 88cm | 90cm | 96cm | 102.0 cm. | 104.5 cm. | 12.1kg. | 12.8kg. | 14.8kg. | 16.9kg. | 17.7kg. | ||
4 years | 93.2 cm. | 95.5 cm. | 102cm. | 108cm. | 110.6 cm. | 13.4kg. | 14.2kg. | 16.4kg. | 19.4kg. | 20.3kg. | ||
5 years | 98.9cm. | 101,5 | 108.3 cm. | 114.5 cm. | 117cm. | 14.8kg. | 15.7kg. | 18.3kg. | 21.7kg. | 23.4kg. | ||
6 years | 105cm. | 107.7 cm. | 115m | 121.1 cm. | 123.8cm. | 16.3kg. | 17.5kg. | 20.4kg. | 24.7kg. | 26.7kg. | ||
7 years | 111cm. | 113.6cm. | 121.2 cm. | 128cm. | 130.6cm. | 18kg. | 19.5kg. | 22.9kg. | 28kg. | 30.8kg. | ||
8 years | 116.3 cm. | 119cm. | 126.9cm. | 134.5 cm. | 137cm. | 20kg. | 21.5kg. | 25.5kg. | 31.4kg. | 35.5kg. | ||
9 years | 121.5 cm. | 124.7 cm. | 133.4 cm. | 140.3 cm. | 143cm. | 21.9kg. | 23.5kg. | 28.1kg. | 35.1kg. | 39.1kg. | ||
10 years | 126.3 cm. | 129.4 cm. | 137.8 cm. | 146.7 cm. | 149.2 cm. | 23.9kg. | 25.6kg. | 31.4kg. | 39.7kg. | 44.7kg. | ||
11 years | 131.3 cm. | 134.5 cm. | 143.2 cm. | 152.9cm. | 156.2 cm. | 26kg. | 28kg. | 34.9kg. | 44.9kg. | 51.5kg. | ||
12 years | 136.2 cm. | 140cm. | 149.2 cm. | 159.5 cm. | 163.5 cm. | 28.2kg. | 30.7kg. | 38.8kg. | 50.6kg. | 58.7kg. | ||
13 years | 141.8 cm. | 145.7 cm. | 154.8 cm. | 166cm. | 170.7 cm. | 30.9kg. | 33.8kg. | 43.4kg. | 56.8kg. | 66.0kg. | ||
14 years | 148.3 cm. | 152.3 cm. | 161.2 cm. | 172cm | 176.7 cm. | 34.3kg. | 38kg. | 48.8kg. | 63.4kg. | 73.2kg. | ||
15 years | 154.6 cm. | 158.6 cm. | 166.8cm. | 177.6 cm. | 181.6 cm. | 38.7kg. | 43kg. | 54.8kg. | 70kg. | 80.1kg. | ||
| Very low | Short | Average |
| very high | Very low | Short | Average | High | very high | |||
Prevention of overweight and obesity
The key to keeping kids of all ages at a healthy weight is lifestyle for the whole family. This is what is "preached" in the family. Make physical activity and healthy eating a family hobby. To make it fun for the kids too, let them help plan healthy menus and prepare meals, and take them to the grocery store so they learn how to choose healthy and healthy foods.Don't fall into these common nutrition traps:
- Do not reward children for good behavior or try to keep them from bad behavior with sweets or treats. Encouragement or punishment should not include food, there are many other effective and correct ways of education.
- Don't Support the "Clean Plate Policy". Watch for signs that your child is hungry. Even babies who turn away from a bottle or breast report that they are full. If the children are full, do not force them to continue eating. Remind ourselves that we should only eat when we are hungry.
- Don't talk about "unhealthy foods" and don't completely eliminate all sweets and favorite treats from the children's menu. Children are more likely to rebel and eat large amounts of these unhealthy foods outside the home or when their parents are not watching.
conclusions
It is not easy to motivate a child for a result, he cannot be “put” on a diet. In turn, adolescence is complicated by the fact that there is a danger of self-rejection, isolation, depression, anorexia. Once you've figured out if your child needs weight management, we'd like to make some additional recommendations for kids of all ages:- From birth to 1 year: In addition to the well-known health benefits, breastfeeding can help prevent excessive weight gain as well. And although the exact mechanism has not yet been established, breastfed babies feel their hunger and satiety more clearly, thus protecting themselves from overeating.
- From 1 year to 5 years: It is better to develop good habits from an early age. Help your child establish healthy eating habits by offering a variety of healthy foods. Encourage the child's natural inclination to activity and help him develop.
- 6 to 12 years old: Keep your child physically active every day. Let it be a sports section or outdoor games in the yard. Encourage activity at home - in everyday housework and in joint games and walks on weekends. Teach your child to choose healthy and healthy foods, help him pack his own sandwiches for school.
- 13 to 18 years old: Teenagers often lean towards fast food, but try to encourage them to eat healthier. For example, sandwiches with baked chicken meat, salads and smaller portions. Teach them how to cook delicious healthy meals and treats at home. Help them maintain physical activity every day.
- All ages: Reduce the amount of time your child spends in front of the TV, computer and playing video games. Fight your child's habit of eating by watching TV or a computer monitor. Try to prepare and offer your child a variety of healthy foods. Try to have breakfast, lunch and dinner with your child together. Encourage children to eat vegetables and fruits at least five times a day, limit sugary drinks, and never skip breakfast.
But above all, let your children know that you love them regardless of their weight, and your main desire is to help them be happy and healthy.
Weight and height are indicators that may indicate the state of health of the child.
If there are deviations from the norm up or down, then this may indicate various pathologies.
The norm of weight depends on the age and gender criteria, so many parents are interested in what should be the body weight in each period.
In this article, you can find out the normal indicator of a child at 9 years old, as well as the development of what pathologies is possible with deviations from the norm.
Nine years of age is the point at which a child approaches adolescence. Therefore, various physiological changes will begin in the future.
At this time, many boys and girls change their physique. Some children stretch and become thinner, while others are more stocky.
Weight gain, as well as height, is individual for each child. Their indicators depend on motor activity, the functioning of the endocrine system, as well as the hereditary factor.
Improving at the age of 9 and motor activity, so children during this period can move and play for a long time.
In girls, at the age of 9, rounding of the chest and the allocation of the areola are observed. Boys develop sexual characteristics (hair begins to grow in the inguinal zone and in the armpits, muscles continue to develop).
Normal weight and height at 9 years old
Lack of weight is called malnutrition, and its excess is called obesity. In any case, such a condition is considered pathological.
First, let's talk about underweight in a 9-year-old child.
The reasons for the lack of weight can be infectious diseases, which are accompanied by diarrhea, loss of appetite, vomiting, hyperthermia. In addition, reduced body weight is observed with tuberculosis, sugar, congenital heart defects, hyperthyroidism, kidney pathologies, as well as bronchopulmonary dysplasia or bronchial asthma.
This condition is also possible in oncological diseases. The causes of weight loss can be burns, injuries, postoperative period, which require active tissue repair.
Overweight - a signal of the presence of pathology
Underweight in 9-year-old children is affected by impaired absorption of nutrients. This condition is usually caused by intestinal cystic fibrosis, pancreatitis, enteropathy, fermentopathy, malabsorption, and allergic reactions of the gastrointestinal form.
What is obesity in 9 year olds?
Excess weight in childhood can lead to various complications, including the development of many diseases.
The causes of obesity can be:
- hereditary predisposition. Often in families where parents are overweight, children will also inherit a tendency to become obese.
- Wrong. Fast food, confectionery and flour products usually affect weight gain.
- Physical inactivity. Inactivity leads to the fact that calories are not burned, but accumulate in the body, resulting in obesity.
- Psychological factors. In some cases, overweight leads to “jamming” of stressful situations, psycho-emotional overstrain, lack of attention from elders.
Also, with excess weight, the development of other pathologies, such as diabetes, is not excluded.
In any situation where a 9-year-old child is overweight or underweight, it is important to seek the help of a specialist who will determine the underlying cause of this condition.
In order for the weight and height in children at this age to be normal, it is necessary to move more, eat right and rationally, and follow other prevention rules.
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Negative Rh factor during pregnancy: a sentence or ...
Indicators of mass and length of a person's body vary depending on age. These values make it possible to judge how correctly the child develops, whether his development corresponds to his age. Sometimes insufficient or excessive values of these parameters may indicate deviations in the work of the hormonal and digestive systems, therefore it is very important to systematically monitor the proportions of the length and weight of the baby's body.
Children often grow disproportionately, which causes concern for parents. They have a lot of questions, they want to know what weight values are considered optimal for each age group. What is the reason for the lack of weight or short stature of the baby?
Weight and height as indicators of development
The values of the mass and length of the child's body are anthropometric data that indicate the state of his health and the course of development at each age stage. When the examination reveals significant deviations from the average values, it is necessary to conduct additional examinations.
A significant lag in growth in boys can be triggered by insufficient production of growth hormone. Violation of the activity of the adrenal glands or the thyroid gland sometimes causes excess body weight. These deviations can develop into serious diseases that threaten the health of the child and his life, therefore, the length and weight of the body of babies are monitored from birth in order to detect the deviation in a timely manner, identify its cause and prevent irreversible consequences.
Based on long-term observations of children, WHO has established norms for the anthropometric indicators of children in each age group. The centile tables created by specialists indicate such parameters as the normal weight of the child, the height of boys and girls in accordance with age. If the parameters of children go beyond these limits, doctors should take them under special control.
What height is considered normal for boys at different ages?
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If growth retardation is noted in babies under the age of 5 years, then this may indicate a developmental lag and the presence of certain diseases. The high growth of children causes less concern among parents, however, this deviation may also indicate diseases of the endocrine system. Particular attention should be paid to tall boys whose parents are of medium or short stature.
The table of growth rates has 7 gradations:
If the parameters are strongly shifted up or down from the average values, then the children are assigned an examination by specialists. The table shows the growth rates according to the age of the boys.
Age Excessively low(cm) Low(cm) Below average(cm) Medium(cm) above average(cm) High(cm) Very high(cm) newborn 46,5 48,0 49,8 51,3 52,3 53,5 55,0 1 month 49,5 51,2 52,7 54,5 55,6 56,5 57,3 2 months 52,6 53,8 55,3 57,3 58,2 59,4 60,9 3 months 55,3 56,5 58,1 60,0 60,9 62,0 63,8 4 months 57,5 58,7 60,6 62,0 63,1 64,5 66,3 5 months 59,9 61,1 62,3 64,3 65,6 67,0 68,9 6 months 61,7 63,0 64,8 66,1 67,7 69,0 71,2 7 months 63,8 65,1 66,3 68,0 69,8 71,1 73,5 8 months 65,5 66,8 68,1 70,0 71,3 73,1 75,3 9 months 67,3 68,2 69,8 71,3 73,2 75,1 78,8 10 months 68,8 69,1 71,2 73,0 75,1 76,9 78,8 11 months 70,1 71,3 72,6 74,3 76,2 78,0 80,3 1 year 71,2 72,3 74,0 75,5 77,3 79,7 81,7 1 year 3 months 74,8 75,9 77,1 79,0 81,0 83,0 85,3 1.5 years 76,9 78,4 79,8 81,7 83,9 85,9 89,4 1 year 9 months 79,3 80,8 82,3 84,3 86,5 88,3 91,2 2 years 81,3 83,0 84,5 86,8 89,0 90,8 94,0 2 years 3 months 83,0 84,9 86,8 88,7 91,3 93,9 96,8 2.5 years 84,5 87,0 89,0 91,3 93,7 95,5 99,0 2 years 9 months 86,3 88,8 91,3 93,5 96,0 98,1 101,2 3 years 88,0 90,0 92,3 96,0 99,8 102,0 104,5 3.5 years 90,3 92,6 95,0 99,1 102,5 105,0 107,5 4 years 93,2 95,5 98,3 102,0 105,5 108,0 110,6 4.5 years 96,0 98,3 101,2 105,1 108,6 111,0 113,6 5 years 98,9 101,5 104,4 108,3 112,0 114,5 117,0 5.5 years 101,8 104,7 107,8 111,5 115,1 118,0 120,6 6 years 105,0 107,7 110,9 115,0 118,7 121,1 123,8 6.5 years 108,0 110,8 113,8 118,2 121,8 124,6 127,2 7 years 111,0 113,6 116,8 121,2 125,0 128,0 130,6 8 years 116,3 119,0 122,1 126,9 130,8 134,5 137,0 9 years 121,5 124,7 125,6 133,4 136,3 140,3 143,0 10 years 126,3 129,4 133,0 137,8 142,0 146,7 149,2 11 years 131,3 134,5 138,5 143,2 148,3 152,9 156,2 12 years 136,2 140,0 143,6 149,2 154,5 159,5 163,5 13 years 141,8 145,7 149,8 154,8 160,6 166,0 170,7 14 years 148,3 152,3 156,2 161,2 167,7 172,0 176,7 15 years 154,6 158,6 162,5 166,8 173,5 177,6 181,6 16 years 158,8 163,2 166,8 173,3 177,8 182,0 186,3 17 years 162,8 166,6 171,6 177,3 181,6 186,0 188,5
Parents, using this table, can evaluate the growth of their child, understand whether it is considered normal, or if its values \u200b\u200bgo beyond the average data. If the indicators differ from the average values by more than 30%, then an examination is carried out to identify the cause of such a serious deviation.
The ratio of height and weight by years
The height of boys in relation to weight is the body mass index. This value allows you to judge the physical development of the child and his health. The calculation of the body mass index makes it possible to determine:
- wasting (the degree of underweight that requires treatment);
- lack of weight;
- reduced body weight (within the normal range);
- optimal weight;
- a slight increase in weight that does not go beyond the limits of the norm;
- excess weight;
- obesity (a significant excess of the average weight, which requires treatment).
In the first year of life
Usually healthy children at birth have a body length of 46-56 centimeters. The body length of male newborns is often slightly longer than that of girls. The weight of the child, as a rule, does not depend on gender and at the time of birth can vary between 2.6–4 kg. At discharge, the baby sometimes weighs less than at birth, this is also not a deviation. Below is a WHO centile table that determines the body length and weight of boys during the first 12 months with normal development.
Age (months) Weight, kg) Height (cm) 0 3,60 50 1 4,45 54,5 2 5,25 58,0 3 6,05 61 4 6,7 63 5 7,3 65 6 7,9 67 7 8,4 68,7 8 8,85 70,3 9 9,25 71,7 10 9,65 73 11 10 74,3 12 10,3 75,5
One to three years
After 12 months, the increase in the boy's anthropometric indicators becomes more stable, so there will no longer be such a noticeable difference between the control periods as in the first year of life. From two to three years old, children grow by about 6-7 cm, while their weight can increase by only one kilogram. The weight of a three-year-old boy reaches 14 kg, and his body length is 96 cm.
Four to six years old
In the interval from 4 to 6 years old, babies should steadily add approximately 1 kg every six months. The length of the body also increases evenly. In one year, the boy grows by about 7 cm. By the end of the period, the weight of the future man, in accordance with the WHO centile tables, is within 21 kg, and the height reaches 116–118 cm.
Many parents consider their little men not well-fed enough, so they begin to feed them intensively. Such measures often lead to early childhood obesity.
Seven to ten years
The period of 7–10 years is characterized by a more active change in the parameters of children's development. Every six months they become higher by an average of 2.8–3 cm. Weight gain also occurs faster than in the previous period, the average increase from 7 to 10 years is about 1.3–1.5 kg per month. By the age of 10, the boy weighs about 32 kg with a height of 1.38 m.
Eleven to thirteen years old
Fourteen to sixteen years old
When the age of a young man approaches 14–15 years, the growth of his bone tissue increases. The arms and legs of teenagers are noticeably stretched. However, muscle mass at 15 years old does not grow as rapidly as the skeleton, so their addition becomes disproportionate. Adolescents by the age of 15 are actively formed and overtake girls in the development by the end of this age period. Every six months, the body weight of a young man increases by 2.5 kg. Growth increases unevenly, but by the age of 16 it should reach 1.73–1.74 m.
At 17–18 years old
The formation of the musculoskeletal system by the age of 18 is not over yet, but young people no longer look as awkward as before. Slows down weight gain. Over these two years, the guy becomes heavier by only 2.8 kg. The change in height from 17 to 18 years old becomes completely invisible, the increase is only 1 cm.
By the age of 18, motor reactions of young men are improved, coordination of movements develops, muscles are gradually strengthened, shoulders become wider.
What is considered the norm, taking into account heredity?
When determining the norms for the development of children, it must be taken into account that these parameters have significant differences if we consider people of different nationalities living in different geographical zones. This is explained by the fact that anthropometric indicators are largely influenced by hereditary factors, the genetic characteristics of the nation. The developmental standards set for children in our country will not be considered standard for babies born on another continent, since the climate also has an impact on the growth and development of children.
At present, the average height of men is 178 cm, women - 164. Girls grow up to 17 - 19 years old, boys - up to 19 - 22 years old. Quite intensive growth is observed at the beginning of puberty (this process lasts for girls from 10 to 16, for boys - from 11 to 17 years). Girls grow fastest between the ages of 10 and 12, and boys between 13 and 16.
It is known that growth fluctuations are observed during the day. The greatest body length is recorded in the morning. In the evening, growth may be less by 1 - 2 cm.
The main factors affecting growth are good nutrition (nutrition is needed for growth), sleep observance (you need to sleep at night, in the dark, at least 8 hours), physical education or sports (inactive, stunted body - stunted body).
IT IS IMPORTANT TO REMEMBER THAT:
1. In adolescence (from 11 to 16 years old) there is a growth spurt. Those. one person may begin to grow at 11 years old, and by 13 years old grow to his final height, and another at 13-14 years old is just starting to grow. Some grow slowly, over several years, others grow in one summer. Girls start growing earlier than boys.
2. This growth spurt is due to and directly dependent on puberty.
3. Often in the process of growth, the body does not have time to build muscle mass and gain weight. Or vice versa, first weight is gained, and then height increases, the body is stretched. This is a normal condition and does not require immediate weight loss or weight gain.
4. Losing weight and starving in adolescence is very dangerous, because a growing body, especially the brain, needs resources for growth and development. And an underdeveloped brain is then more difficult to cure than an underdeveloped body.
FOR THICK AND THIN.
First of all: WEIGHT and VOLUME are not the same thing. Because MUSCLE WEIGHS 4 TIMES THE FAT for the same volume. In addition, there are several types of muscles, as well as fats (biology course grades 8-9). Therefore, if the weight is normal or below normal, and the body looks fat, this is because there is a lot of fat, little muscle. Here you will need proper nutrition and physical effort to turn fat into muscle. The weight will not change, and the plumpness will disappear. The same applies to those who have a weight below the norm, but the body looks normal, well, except that the muscles are not visible.
Also, if the weight is below normal and looks thin, this is also a lack of muscle mass. This often happens during a period of active growth, when the skeleton grows faster than the muscles. This is normal and will go away on its own if you eat well.
I especially want to note teenagers, boys and girls suffering from "belly". The reason for the appearance of the "belly" is the weakness of the muscles of the peritoneum and malnutrition. As a result, exercise for the abdominal muscles and the establishment of a diet, the use of nutritious and healthy foods, and the consumption of food in small portions help.
Table of changes in the height and weight of a child from 7 to 17 years old (Anthropometric (centile) tables)
In the tables of height and weight, the division of indicators into "low", "medium" and "high" is very conditional.
- Average height and weight should be within the green and blue values (25-75 centiles). This height corresponds to the average height of a person for a specified age. For those who have not yet mastered the concept of STATISTICAL AVERAGE, I tell you that to calculate the average height, data on several million teenagers are taken and the average and other indicators are calculated.
- Growth, the value of which is within the yellow value, is also normal, but indicates a tendency to advance (75-90 centiles) or lag behind (10 centiles) in growth, and may be due to both features and a disease with a hormonal imbalance (more often endocrinological or hereditary). In such cases, it is necessary to draw the attention of the pediatrician.
- Growth, the value of which is in the red zone (97th centile) is outside the normal range. In this situation, it is necessary to consult with the appropriate specialists: pediatrician, therapist, endocrinologist, gastroenterologist, geneticist.
- Boys are looking for their parameters in the table "Height of boys" and "Weight of boys"
And girls - in the table "Height of girls" and "Weight of girls" - First, in the Growth table, we find our age in the left column and in the found line we look for the height corresponding to our age.
If the cell is blue, the average indicator is ideal, if it is green, it is not ideal, but the growth indicator is normal.
If the cell is yellow, it means "there is a tendency to lead or lag" and it would be good to consult an endocrinologist. If red - just need to go to the endocrinologist. - Next, in the Weights table, we find our age in the left column and in the found line we look for the corresponding weight. If the cell is blue, the average indicator is ideal, if it is green, it is not ideal, but the weight indicator is normal.
If the cell is yellow, it means "there is a tendency to lead or lag" and it would be good to consult an endocrinologist. If red, then you need to go to the endocrinologist. - NOT ALL. Now we need to see if the growth indicator corresponds to the weight indicator. And adjust the weight.
1. "I'm 14 years old, my height is 151cm, my weight is 42kg. Is this normal? Seryozha."
In the table "Height: boys" we are looking for a row with the age of "14 years" and in this row we find a value that includes the indicator 151cm. We see that the indicator falls into the yellow zone, which means growth is below the norm.
Further in the table "Weight: boys" in the line corresponding to the age of 14 years, we find the value that includes the indicator 42 kg. We see that the indicator is in the green zone - it means the weight is normal.
Now we pay attention that the growth indicator (low) does not correspond to the weight indicator (average) - it means either the weight is more than necessary, or at the moment there is a growth spurt and height and weight simply did not have time to come into line. And the second conclusion is much more likely.
2. "Height 148, weight 41. 12 years old. Normal? Marina"
In the table "Height: girls" we are looking for a row with the age of "12 years" and in this row we find a value that includes an indicator of 148 cm. We see that the indicator falls into the blue zone, which means growth is normal.
Further in the table "Weight: girls" in the line corresponding to the age of 12 years, we find the value that includes the indicator 41 kg. We see that the indicator is in the blue zone - it means the weight is normal.
Now we pay attention that the growth indicator corresponds to the weight indicator. Everything is just perfect.
Proper nutrition.
Proper nutrition is the basis for increasing growth. What food increases growth, what food stimulates growth?
Menu :
Breakfast- the main meal of the day. After sleep, the body has the most stretched and relaxed form, and it is very important to do a little exercise before breakfast. In the morning, the body takes in nutrients best. That's what we need.
So, for breakfast, eat only grain products (cereals). This:
- Porridge (buckwheat; oatmeal and "hercules"; barley; corn; millet; rice.) Better with milk. P.S. From porridge do not get fat.
Omelette or boiled eggs are also acceptable for breakfast, but not every day. - Bread (whole grain).
- Tea, cocoa, milk.
Dinner.
In the daily diet should be as much as possible vegetable and protein foods.
- Vegetables and fruits (carrots; peas; beans; beans; nuts; dill; tarragon; savory; basil; marjoram; lettuce; spinach; parsley; celery; onions; rhubarb; corn; bananas; oranges; strawberries; cranberries; blueberries).
On the day, you need to eat at least a kilogram of vegetables and fruits. - Soups and broths (Soups and broths by themselves do not stimulate your growth, but they activate the metabolism in the body, which is important. P.S. Do not add “bouillon cubes” to the soup, because they do not contain anything nutritious or healthy.)
- Meat (Pork, beef, veal, etc., preferably boiled. 1 time in 2 days)
- Dairy products (kefir; cottage cheese; cream; milk; sour cream; cheese)
- Liver, kidneys.
- Fish (preferably boiled. 1 time in 2 days)
- Poultry (Chicken, turkey. Do not eat the skin.)
- Juice (carrot; orange.) or compote.
- Bread (whole grain).
You can't sleep hungry! - Remember that. If you want to increase growth, then an hour or two before bedtime you need to eat well. Here's what to eat in the evening:
- Dairy products (kefir; cottage cheese with honey; cream; milk; sour cream; cheese)
- Eggs (boiled). Every day before bed.
- Fresh fruits and vegetables
The food plan is ready for the near future.
And finally - a recipe for an effective drink to increase growth:
To prepare it, you will need 2 cups (200 ml each) of milk (2.5-3.5%) and one fresh, raw egg (chicken or quail).
One egg is taken for two glasses of milk and the resulting mixture is well shaken with a mixer or blender.
400-500 ml. of this cocktail, drink 3 times a day. The results are excellent.
Proper nutrition will not increase growth without exercise, as well as vice versa. It's proven, it's a fact.
What hinders growth.
Now about that what "slows down" the increase in growth and what to avoid.
1) Alcohol and smoking. Eliminate completely! Even on holidays. Alcohol is the first thing that prevents you from growing, as is smoking (hookah too). If you smoke or drink alcohol, quit this thankless task now.
2) Sugary carbonated drinks (in addition to the fact that they do not contain anything useful, they have added thirst enhancers).
3) Fast food, chips, crackers, etc. and so on. They impair liver function.
… And that's not all.
Food tips for those who want to increase their height.
Let me add a few details about nutrition. It's up to you to accept them or not. But to increase growth, some of the tips below are simply necessary to follow.
1) Take the time to chew your food well.
Chew food slowly and thoroughly. In a quiet environment. Since with careful chewing of food: the gums are strengthened, the load on the heart is reduced, the proper amount of saliva and digestive juices are produced in the stomach, etc.
2) Have a good breakfast in the morning!
We are constantly told that we need a light breakfast in the morning - this is wrong. During breakfast, the stomach is more likely to take in large amounts of food than during the day. If, after sleep, you don’t feel like eating at all, there is bad breath and an unnatural color tongue, this only says one thing - you have digestive problems. Stop eating sandwiches for breakfast and start eating porridge before it's too late. Also, in this case, I recommend switching to two meals a day. Also, make sure Eat more food during breakfast than at other meals.
3) Eating should be regular. Don't skip food.
At least twice a day and no more than four.
The stomach must rest. Therefore, between meals should be at least four hours. This time is needed for your body to absorb all the nutrients from processed food and produce enough gastric juice to digest the next portion.
4) The diet should be varied.
For example, you can’t eat dumplings alone all week. In general, try not to repeat the dish for several days in a row.
5) Avoid: cookies, candy, chips, sodas…
Anything that has little or no nutritional value.
6) Beware of salt intake.
Constant excess of the daily allowance (3 grams) of salt can lead to disruption of metabolic processes in the body. In addition, excess salt in the human diet depletes bone tissue. That is, sodium chloride accelerates the excretion of calcium from your body. It is important to remember not only those who want to grow.
7) Eat more raw vegetables and drink plenty of fresh juices.
Vitamins are most well preserved in this form.
8) Drink six to eight glasses (200 ml) of water and/or fruit/vegetable juice daily.
From juices, give preference to: orange, carrot, tomato, grapefruit. Sugarless.
9) drink milk.
Calcium is necessary for the formation of bone tissue and, accordingly, an increase in growth. Which is found in milk.
What kind of milk should you drink?
Goat milk is digested almost immediately after ingestion. This is due to the correct proportions of proteins, fats and carbohydrates. Drinking raw, goat's milk, is not worth it. In it, pathogens of various diseases are often found. Need to boil. Cow's milk is not as perfectly digested as goat's, but it can also benefit you.
10) After each meal, you should rest.
Do not start physical work immediately after eating. Optimal rest time after eating: 30-60 minutes.
11) Eat vitamin supplements every day.
Vitamins and minerals are not always found in the food we eat. Therefore, vitamin and mineral complexes are very desirable to add to your diet.
Vitamin and mineral complexes to increase growth
Vitamin-mineral complexes are extremely important, because almost all people living in megacities have a vitamin deficiency. This is because food products grown on our "modern" soils are devoid of many trace elements, and as a result, vitamins! To put it simply, the foods you eat do not contain any growth-promoting substances.
Don't be afraid, there is a way out! Vitamin and mineral complexes. Good alternative. There are a huge number of them, for different problems (and for increasing growth too), but the goal of most of them is the same - to normalize the balance of vitamins and minerals in your body. Which vitamins will help stimulate growth for you, I can’t say, because. all people are different. Below are some of the most popular, best, in my opinion, vitamin and mineral complexes, to date (approximate cost is indicated in brackets).
"Calcemin Advance"
"Calcium sandoz forte"
"Berlamin Modular, Berlin-Chemie"
"Natekal D3"
"ELKAR rr d / ext. acceptance 20%"
"Jodomarin 200, Berlin-Chemie"
These complexes are proven and very helpful in stimulating growth. I don’t advise you to use them at the same time (have pity on your liver), so there are two ways, either try all these drugs in turn, or go to the doctor and pick up a complex with him. Again, people are different and what works for one person may not work for another.
Preparations containing growth hormone.
Modern science makes it possible for those young people whose growth zones have not yet been closed to grow. Basically, methods of hormonal influence on the body, psychological suggestion, nutrition are used. The suggestion of a growth mindset promotes the release of samatotropin, the growth hormone, by the pituitary gland.
The use of hormonal drugs in combination with other measures can change the situation. However, parents do not always want their child to take hormones. In addition, with closed growth zones, when there is no source for bone tissue growth, the use of somatotropin is not only pointless, but can be harmful to the body.
The medical preparations that have now appeared, containing recombinant growth hormone, allow you to add 1-2 cm in height per year. However, they are effective in case of congenital pathology of the pituitary gland and have a number of side effects. Their use can cause acromegaly (enlargement of the hands, ears, nose, etc.), and taking after puberty (after 18-20 years) does not affect growth. Active growth stops after puberty.
How to sleep properly.
Proper, sound and healthy sleep is one of the key conditions for increasing growth, because a person grows in a dream. It is during deep sleep that the body most actively produces growth hormone, which makes you taller and stronger, lengthens and thickens your bones. Actually about the rules of healthy sleep and will be discussed below.
1) You need to sleep in a room where it is dark, quiet and fresh.. Most of us live in megacities where there is a high level of noise, where it is light even at night and the air cannot be called fresh. We are used to all this, but it still affects sleep. Therefore, ear plugs, air conditioning and thick fabric curtains are the first things you need to have for a sound sleep.
2) The sleeping area should be well ventilated. If there is no air conditioning, open the window. Do not be afraid to open the window even in winter. It is better to cover yourself with extra woolen blankets than to breathe in stale air.
3) hard bed will provide comfort to your spine. Too soft bed, on the contrary, will not allow you to get enough sleep. If your bed is too soft, you can put a few sheets of plywood under the mattress.
4) Don't sleep on oversized pillows. Scientists advise sleep without a pillow. Since in this case there is no circulatory disturbance of the spinal cord, and improved cerebral circulation normalizes intracranial pressure. To increase growth and healthy sleep, it is better to sleep on your back, placing a pillow not under your head, but under half-bent knees. This position is not easy to get used to, but the benefits of it are much greater.
5) Nightwear and sheets should be nice and clean. Therefore, make sure that the bed linen pleases you. A sound, healthy sleep and a gray-dirty bed are incompatible concepts, scattered socks and a cozy atmosphere too.
6) Try not to curl up "into a ball" during sleep. Keep your knees close to your chest and your elbows to your knees. This makes it difficult for air to enter the lungs. You need to sleep as straight as possible. Stretched.
7) All the same scientists claim that an adult Six to eight hours of sleep is enough for a human being. However, some people need five hours of sleep per night, while others need ten hours of sleep. During growth or adolescence, the body requires more sleep. So:
At 1-10 years old, it is enough to sleep 10-15 hours;
At 11-15 years old, it is enough to sleep 9-11 hours;
At 16-25 years old, it is enough to sleep 7-9 hours.
8) Drink a glass of water before bed. Warm milk drunk at night will help you fall asleep faster.
Important: DO NOT eat heavy food, smoked, fried, sweet, etc. before going to bed, as well as drink coffee, strong tea, highly carbonated drinks, etc. ! After such a meal, a person’s sleep will definitely not be healthy.
9) For better sleep you need set a fixed hour for going to bed. Time to wash, calm down, forget about all the problems and tune in to rest. To move into a calm state and calm down, complete the following task.
Relaxation and breathing.
Close your eyes and relax. Make sure that every part of your body is completely relaxed. From head to toe. Now a little breathing exercise:
- Inhale slowly and deeply through the nose (10 sec.);
- Hold your breath (3 sec);
- Exhale slowly and completely through your mouth while tightening the abdominal muscles (13 sec.).
Repeat if necessary.
The sound of blood pulsation also helps to relax and fall asleep. Start counting your pulse. This method is much more effective than counting in the mind.
10) In conclusion, I would advise you not to spend the night. Shaolin monks, for example, who are distinguished by their health and strength, follow a strict schedule: 21.00-go to bed, 7.00-wake up. Not a minute later. They found that during this period the body is completely restored.
Height Increase Techniques
Techniques and exercises to increase height tested and show amazing results! But not 100%. The results largely depend on the nature of the person. Only purposeful and strong-willed people are able to become taller. The results will appear in a few months with daily (!) training.
Berg method.
It has always been believed, and scientists did not tire of repeating this, that a person’s height can only be increased up to 20 years. Recently, this fact has been called into question. This was largely due to Dr. Alexander Berg. He proved that it is possible to grow even after 25 and 30 years. each person has reserves for increasing growth by 6-8 cm. His method for increasing growth is aimed at awakening these reserves. Berg's technique is simple and unique. It has been experienced by many people who want to grow up.
Description: All exercises should be repeated 15-20 times. Classes begin 2 hours after eating. For a full-fledged result, you will need a mat with spikes and exercise equipment.
Answers to popular questions according to Berg's method.
When performing the Berg technique, is it worth being observed by doctors? (surgeon, endocrinologist)
» If the doctor is a good (professional) - then it will not be worse!I would like to increase my height by at least 10 cm. When achieving this goal, can I stop all the exercises or do I need to constantly do it? Will I have growth that won't subside?
» It depends on many factors. From you. In general, if a person can grow by 5 cm or more, then such an increase is usually preserved (and further implementation of the technique is not needed). 2 cm or less is unlikely.For 3 days I became 2 cm taller, but then I stopped exercising and these 2 cm came back. Why?
» You need to borrow constantly (daily), because. the spine sags. No 10-15 workouts will increase height, they will stretch the spine, but they will not change the overall picture.How to perform the exercises described in the Berg method? All of them must be performed at a time, or in stages - first the first complex, after some time - another?
» Start with one complex per day. After the first month, you can gradually increase the duration of the workout and the load.Does the length of the body increase proportionally or only the spine?
» Differently. Depends on the characteristics of the person. At an older age (after 24 years), only the length of the intervertebral discs usually increases.Do not tell me, after a set of these exercises, I also do strength exercises (push-ups, squats, dumbbells, etc.), will this negatively affect the result?
» It is believed that strength exercises inhibit the growth of the bone in length, and increase it in width. In any case, it is better not to perform exercises with a barbell or dumbbells, especially while standing.I still don’t understand, do these exercises only straighten the spine or also promote bone growth?
» Exercise straightens the spine and stimulates bone growth.
Method A.Tranquillitati.
Tranquillitati Alexandra Nikolaevna - Honored Doctor of the RSFSR, a recognized authority in the field of physical therapy. The A. Tranquillitati technique, originally created for people who suffer from pain in the back, neck, head, not only improves health, but also a noticeable increase in growth. “It does this by increasing the length of the disc between the two vertebrae. Some exercises from the technique really make the spine take on unnatural forms. Therefore, I can admit that regular repetition of these exercises can increase the length of the spine or the whole body, ”this is how Alexandra Nikolaevna Tranquillitati explained it.
Description: To begin with, I’ll say that complex simulators, such as Berg’s, are really not needed here. You will need a gymnastic wall (a few sticks attached at a distance of 8 - 10 cm) and a gymnastic board (with small supports to fix on the gymnastic wall). The file with the methodology contains all the drawings of the necessary equipment.
Now a few tips for those who want to increase growth using this technique:
1) The best results will be when training is combined with regular basketball, swimming, tennis, volleyball, football and other sports games.
2) Go to a doctor, under whose supervision, your classes will be most successful. This item is not "for show". A. Tranquillitati exercises can harm some people.
3) You need to train 1.5-2 hours before or after eating. And 1.5-2 hours before bedtime.
4) Gradually increase the load. Start with one workout per day, doing half or a third of all the exercises. In the first 1.5-2 months, the doctor recommends setting the duration of classes to 10-15 minutes, then increasing the number of repetitions, and, accordingly, the time to 50-60 minutes or more.
5) After training, within 3 minutes, you need to take a warm shower.
6) Only daily, hard training will bring you success.
Norbekov's technique.
Mirzakarim Sanakulovich Norbekov is a well-known psychologist, academician, author of the educational and health system. The Norbekov technique is a set of exercises to increase height by building up cartilage between the vertebrae of the spine and by irritating the tubular bones of the legs.
According to the author of the technique M.S. Norbekova: “All patients after 7-8 days of classes note an increase in height from two to ten or more centimeters. Of course, a person does not grow from exercise. It’s just that a person acquires a natural shape and flexibility for him by restoring the elasticity of the intervertebral discs..
The only rule when performing the technique is regularity (minimum - 1 time per day for 1 hour, normally - in the morning and in the evening for 45 minutes).
Some tips for the technique:
- Don't get ahead of things. In the first three or four days, do not draw final conclusions about yourself, your capabilities and this technique.
- Do not talk or be distracted during the exercise.
- Don't overstress. A sign of improper operation is a feeling of heaviness in the head.
- During the exercise, do not doze, drowsiness is unacceptable.
- You can't do it when you're tired and hungry.
- Any excuses for your laziness and passivity are unacceptable.
Exercises by V. A. Lonsky.
Is it possible and how to get taller? Short growth is just a malfunction of the hormonal system, and most importantly, it can be changed for the better with the help of exercises for growth zones. This is what we will do with the help of Viktor Alekseevich Lonsky's exercises.
Description:
1) Warm-up run, 10 min.
2) Leg swings (10 times with each leg), tilts (front-back 10 times and left-right 8 times), twine (2 minutes), circular movements of arms, elbows and hands (10 times). 25 minutes are allotted for the exercises.
3) Exercise on the bar, hang for 2 minutes (4 sets of 30 seconds, 2 of them with heavy weights (up to 10 kg). Additional weight is tied to the legs.)
4) Hang on the bar upside down for 1-2 minutes. Legs and feet are firmly secured with special straps. (4 sets of 20 seconds each, 1 of them with a weighted weight (from 5 kg), press the additional load to the chest)
5) High jumps. Push with all your might, i.e. jump as high as possible. (2 times 12 jumps on each leg, 3 times 12 jumps on two legs.) 10-15 minutes are allotted for the exercise.
6) Climbing up the hill (40 meters) or up and down the stairs. (5 times) When descending, relaxing.
7) 4 times a week, in the evening, you need to stretch yourself with rubber cords. (5-10 min.) Tie one cord to the legs, the second under the armpits. Belts pull in opposite directions.
8) 4 times a week a lesson in the pool. (40 min.) swimming, stretch your arms and legs as much as possible, performing different sips.
9) 3 times a week playing basketball or volleyball (30 minutes each). Play trying to win all the riding balls.
10) Per day, growth exercises take 2 hours (an hour in the morning and an hour in the evening). You need to jump at least 100-200 times a day!
Swimming is a great human growth stimulant.
Swimming - improves breathing (good for the cardiovascular system), expands the chest and shoulders, increases activity. When swimming, all the muscles of the body, one way or another, begin to work, stretching the spine and individual muscles of the body. What you need to increase growth.
Breaststroke is the best swimming style for increasing height. Breaststroke allows you to expand and increase the muscles and spine due to sweeping movements of the arms and legs in the water. When swimming breaststroke, stretch your arms and legs as much as possible, then completely relax your muscles (you can just lie on the water).
