Weight Loss: Selected Stretching and Jumping Exercises for Increased Height and Fat Reduction

(I) Full-body stretching exercises: These include a wide variety of exercises such as freehand exercises, light apparatus exercises, aerobics, pull-ups, triceps extensions, triceps swings, hanging swings, leg swings, leg presses, leg kicks, leg extensions, splits, and "bridges," etc.

(II) Coordination exercises: These include ball sports, swimming, skating, skiing, dance, and active games, etc.

(III) Jumping exercises: These include standing single and double-leg jumps, moving single and double-leg jumps, bounding jumps, frog jumps, vertical jumps, standing long jumps, standing multiple jumps, elastic band jumps, rope skipping, vaulting, obstacle jumping, etc. (IV) Short-Distance Competitions Short-distance competitions include track and field events such as the 50m, 60m, 100m, 200m, 400m, and 4x100m relays; swimming events (butterfly, backstroke, breaststroke, freestyle) such as the 25m, 50m, 100m, and 4x100m relays; and short-distance skating events.

These four categories of events have short load times, moderate strength and intensity (although the fourth category is slightly more strenuous, the duration is short and recovery is easy), smooth movements, good flexibility, high coordination, strong rhythm, and a large range of joint motion, which are more conducive to the longitudinal growth and development of bones, muscles, and ligaments to meet the needs of children's growth.

Some people say that "weightlifting will make you shorter," which may be a wrong conclusion drawn from seeing the short and stocky physiques of many excellent weightlifters. In terms of the distance the human body works (work = force × distance), when the force is equal, the shorter the working distance, the greater the effect. People with shorter limbs have shorter distances to move when lifting barbells, making it much less strenuous for them than for taller people. In addition, weightlifters have more than 20% more muscle mass than the average person, making them appear to have broad shoulders, a rounder waist, thicker arms, and a shorter, stockier build. Those unfamiliar with the sport might naturally conclude that it "makes people look shorter." According to a comparison of 15-16 year old boys who trained in weightlifting for a year, their height alone was about 10 centimeters taller than their peers who only engaged in general sports activities. However, based on the laws of human growth and development, morphology, physiological functions, and psychological characteristics, children under 10 years old are not suitable for weightlifting. Children aged 11-17 can engage in low-load, low-intensity training, but this should be done gradually and individually. After 18 years old, the body gradually matures, and not only can weightlifting be done, but the load can also be appropriately increased.

Below is a real-life example of how sports can promote height growth. Rustam Akhmetov, a former Soviet Union high jump champion, master of sports, and world-class high jumper, stopped growing taller before the age of 14, reaching only 164 cm at age 16. Under the meticulous training of the renowned Soviet coach, Suvikol Alekseyevich Yuskin, he grew 23 cm in four years: 8 cm at age 17, 8 cm at age 18, 5 cm at age 19, and another 2 cm at age 20. His height increased from 164 cm at age 16 to 187 cm at age 20.

While ensuring adequate nutrition, sleep, and a regular lifestyle, they incorporated the following combination of physical exercises:

1. 5-7 minutes of relaxed jogging followed by 18-20 minutes of flexibility exercises (leg presses, leg kicks, "bridge" exercises, relaxed shoulder shaking, and swinging).

2. Hanging: Hanging from a horizontal bar with hands gripping the bar, keeping the whole body as relaxed as possible.

1. **Unweighted Exercises:** Two sets of unweighted exercises, each lasting 20 seconds; one set with a 5-10 kg weight attached to the feet, lasting 30 seconds.

2. **Inverted Hang:** Hook your feet onto a horizontal bar or tie your feet to the bar to hang upside down, keeping your body as relaxed as possible. Two sets of unweighted exercises, each lasting 20 seconds; one set with a 5-10 kg weight attached to the hands, lasting 15 seconds.

3. **Vertical Jump Reach:** Two sets each of single-leg and double-leg jumps to reach a high object, 10 jumps per movement per set, pausing for 5-8 seconds between movements, with a 4-5 minute rest between sets. Jump with full force, touching the highest point of a tree branch, backboard, ceiling, or other high object.

4. **Sprint:** Run up a 20-30 meter high hill as fast as possible, then run briskly downhill. Repeat 3-4 times. 6. Body Shaking: One person holds his wrists, and another holds his ankles. Both pull in opposite directions simultaneously, straightening his body. Then, both people rhythmically shake his body, or both can shake his body simultaneously. Repeat 2-3 sets, 15-20 seconds per set.

Complete the above exercises twice a day.

In addition to these daily exercises, they swim every 2-3 days and jump 200 times daily with maximum effort. They also play basketball, volleyball, and perform various movement exercises.

Akhmetov sleeps with his body stretched straight three nights a week. He uses rubber bands to make bandages, tying them to both ends of the bed. At night, he loops one end around his ankles and the other end under his armpits and around his shoulders to "straighten" his body. This method was very awkward at first, but because of his desire to grow taller, he persisted and quickly got used to it.

A person's height depends on many factors, and Coach Yuskin's combination exercises did indeed help Akhmetov grow 23 centimeters in four years. However, everyone's situation is different, and whether these combination exercises are universally applicable remains to be seen through extensive practice and analysis. If you are interested, why not give it a try!