Cách tăng chiều cao ở tuổi 20 đã được các nhà khoa học phân tích và nghiên cứu chỉ ra rằng: “Nếu việc tập luyện thể thao cũng như thói quen sinh hoạt và ăn uống thì dù bạn đã qua 20 tuổi bạn vẫn có thể phát triển chiều cao”.
Liên quan: Khóa hoc bong ro phát triển chiều cao
Độ tuổi 20 là tuổi mà chiều cao của bạn bắt đầu phát triển chậm lại. Chúng ta thường hay quan niệm rằng đến tuổi 20 là sẽ không phát triển chiều cao thêm nữa. Tuy nhiên dù hệ xương đã ổn định và không thể phát triển thêm nhưng nhờ có các hormone tăng trưởng, chiều cao của bạn vẫn có thể được cải thiện.
Hormone tăng trưởng chiều cao được sản sinh ra trong quá trình bạn tập luyện và sinh hoạt. Hãy cùng Cao Khỏe tìm hiểu cách tăng chiều cao ở tuổi 20 qua một số phương pháp tăng chiều cao ở tuổi 20 đơn giản sau đây.
1/ Chế độ ăn uống khoa học
Ăn gì để tăng chiều cao ở tuổi 20? Đây là câu hỏi được nhiều người quan tâm và muốn có một chế độ ăn uống khoa học để phát triển chiều cao một cách tốt nhất.
Chế độ ăn dinh dưỡng đóng vai trò rất quan trọng trong việc phát triển chiều cao. Ba thời điểm vàng tăng chiều cao cho bạn là giai đoạn bào thai (từ 6 tháng cuối của thai kỳ, lúc còn trong bụng mẹ), giai đoạn đầu cuộc đời (từ 5 năm đầu tiên) và đặc biệt là giai đoạn tuổi dậy thì.
Trong giai đoạn cơ thể đang phát triển, bạn muốn tăng chiều cao tốt nhất thì không nên ăn uống kiêng cữ. Chế độ ăn uống phong phú và ăn được nhiều thứ sẽ giúp cơ thể được cung cấp đầy đủ các chất dinh dưỡng giúp tăng chiều cao. Bạn cần cung cấp đủ lượng protein và canxi để cơ thể kích thích sự phát triển của hệ xương. Hai chất này sẽ giúp hệ xương và tế bào sụn tiếp tục tăng trưởng và sinh sôi nảy nở giúp bạn tăng chiều cao tuổi 20.
Ăn gì để tăng chiều cao ở tuổi 20? Bạn cần bổ sung những thực phẩm giàu protein như: sữa, thịt nạc, cá, trứng và các hạt họ đậu đặc biệt là đậu nành… Bên cạnh những thực phẩm trên, bạn cũng không nên bỏ qua những thực phẩm giàu canxi như: sữa, cá hộp nguyên xương và cá nhỏ kho nhừ ăn cả xương, tôm, cua, ốc, rau xanh… Bạn nên tạo thói quen uống sữa hàng ngày vì sữa loại thực phẩm có nhiều canxi rất dễ hấp thụ và nhiều protein, rất tốt cho việc tăng chiều cao 20 tuổi.
2/ Bài tập yoga
– Yoga Talasana
Talasana là động tác yoga giúp tăng chiều cao ở tuổi 20 nữ cực kỳ đơn giản dễ tập và mang lại nhiều lợi ích. Bài tập Talasana có tác dụng giúp cơ thể tăng cường sức mạnh và dẻo dai của cánh tay, cột cống và chân.
Các bạn thực hiện bài tập Talasana:
- Đầu tiên bạn chụm hai chân và giữ thẳng lòng bàn tay chạm vào đùi.
- Tiếp theo, giơ cánh tay lên cao đỉnh đầu và hít thở sâu trong khi kéo giãn dài lưng.
- Đứng thẳng bằng gót chân và giữ nguyên tư thế giãn dài lưng.
- Cuối cùng, quay lại vị trí ban đầu và thở từ từ ra.
Thực hiện động tác Talasana đều đặn là cách tăng chiều cao ở tuổi 20 nữ.
– Yoga Dáng cây
Bài tập Yoga Dáng cây cùng là một trong những bài tập đơn giản dễ tập mà lại giúp tăng chiều cao ở tuổi 20 nam. Cách thực hiện bài tập Yoga Dáng cây như sau:
- Đầu tiên, bạn đứng thẳng và 2 cánh tay giơ cao lên, hai bàn tay chụm vào nhau.
- Tiếp theo, nâng chân phải lên chạm vào đùi bên trái.
- Tiếp đó, giữ hơi thở từ từ và lặp lại quy trình với chân trái.
Phương pháp Yoga dáng cây rất tốt để tăng cơ bắp chân và tăng chiều cao ở tuổi 20 nam.
– Yoga Giãn gân cốt
Phương pháp Yoga Giãn gân cốt giúp thúc đẩy sự phát triển của hệ xương chính là kích thích theo chiều dọc, giúp tăng chiều cao nữ ở tuổi 20. Thêm vào bài tập đó là tập luyện xoay vòng. Bài tập Yoga Giãn gân cốt này rất tốt nếu bạn cách 1 ngày tập 1 lần.
Cách thực hiện như sau:
- Hai chân bạn đứng khép vào, ngón chân chếch khoảng 45 độ và hai tay chống hông.
- Hít vào và đồng thời 1 chân đứng vững với tư thế cơ thể cân bằng.
- Một chân bước sang ngang 1 bước lớn và từ từ nâng lên cao.
- Khi chân hạ xuống bạn phải hít vào cho đến khi cơ thể hoàn toàn trở về hiện trạng bạn đầu thì mới thở ra.
- Làm 3 nhịp và mỗi nhịp 10 lần sẽ giúp bạn tăng chiều cao khi 20 tuổi.
Trên đây là 3 bài tập Yoga rất tốt cho sức khỏe và tăng chiều cao ở tuổi 20. Ngoài những bài tập yoga tăng chiều cao ở tuổi 20 nam, tăng chiều cao ở tuổi 20 nữ thì thói quen sinh hoạt cũng là một yếu tố rất quan trong trong việc tăng chiều cao khi 20 tuổi.
3/ Thói quen sinh hoạt
Thói quen sinh hoạt cũng là yếu tố rất quan trọng đến sức khỏe và có ảnh hưởng trực tiếp đến các hormone tăng chiều cao ở tuổi 20 vì vậy bạn cần hạn chế các thói quen xấu hoặc thay đổi thói quen sống khoa học hơn.
Với độ tuổi 20, bạn nên tập thói quen ngủ đủ 8 tiếng/ngày, và ngủ chủ yếu vào bạn đêm là tốt nhất từ 10 -12h đêm, vì ban đêm là thời gian cơ thể sản sinh hormone tăng trưởng giúp kích thích quá trình tăng chiều cao o tuoi 20 nhanh chóng.
Hầu hết quá trình trao đổi chất trong cơ thể là tái tạo tế bào trong khi ngủ, vì vậy bạn tuyệt đối nên hạn chế thức khuya vì thức khuye sẽ gây ảnh hưởng rất lớn đến quá trình tăng chiều cao ở tuổi 20 nam của bạn.
Ngoài ra việc sử dụng các chất kích thích như thuốc lá, bia rượu sẽ giải phóng các hormone serotonin làm tăng huyết áp và tàn phá các tế bào xương, khiến hệ xương bị giòn, dễ gãy và ảnh hưởng nghiêm trọng đến quá trình tăng chiều cao ở tuổi 20 nữ.
4/ Tập thể dục thường xuyên
Việc tập luyện thể dục thể thao thường xuyên có tác dụng đối với quá trình tăng chiều cao tuổi 20. Luyện tập thể dục thường xuyên hàng ngày sẽ giúp bạn tăng cường quá trình trao đổi chất trong cơ thể và tăng trọng lượng khối xương ở tuổi 20. Khi bạn tập luyện, tuần hoàn máu được lưu thông tốt hơn, trao đổi chất được hoạt động tăng cường và hormon tăng trưởng (GH) tiết ra nhiều hơn cho việc tăng chiều cao ở tuổi 20.
Các nhà nghiên cứu khuyên: thời gian luyện tập thể thao với cường độ cao chỉ nên kéo dài từ 1,5 giờ đến 2 giờ/ngày sẽ làm tăng GH lên 3 lần. Việc luyện tập giúp các cơ, hệ tuần hoàn, dây chằng, hệ xương khớp được kích thích làm cho toàn bộ cơ thể phát triển, đặc biệt là chiều cao.
Tuy nhiên, nếu việc tập luyện thể thao quá nặng trong một thời gian dài như chạy marathon, cử tạ…thì có thể gây tác dụng ngược lại với việc tăng chiều cao ở tuổi 20 nam, tăng chiều cao ở tuổi 20 nữ.
Bóng rổ là môn thể thao nằm trong top các phương pháp tăng chiều cao ở tuổi 20 nam, tăng chiều cao ở tuổi 20 nữ và được rất nhiều bạn trẻ rất ưa chuộng. Nếu các bạn chăm chỉ tập luyện bóng rổ, bạn có thể cải thiện chiều cao của mình nhanh chóng.
Khi chơi bóng rổ, hoạt động bật nhảy cao và vươn người thường xuyên, cơ thể không còn bị sức hút từ trái đất ghì và các địa đệm giữa các khớp xương sẽ được giãn nở ra giiups kích thích cơ thể phát triển chiều cao. Khi bạn tập luyện bóng rổ ngoài trời, sẽ giúp các bạn hấp thụ ánh sáng để tổng hợp vitamin D rất có ích cho sự tăng trưởng hệ xương của các bạn.
Liên quan: Hoc bong da tăng cường sức khỏe
Những cách tăng chiều cao ở tuổi 20, các bạn đang ở độ tuổi 20 không chỉ đạt được mong muốn có vóc dáng đẹp mà còn giúp tăng khối lượng hệ xương đỉnh ở tuổi trưởng thành, tránh được nguy cơ bệnh loãng xương khi đến tuổi trung niên và đặc biệt là tăng chiều cao tuổi 20.
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