Bacho Ki Height Kaise Badhaye – 8 plus Exercises, Tips

As parents, hum sab apne bachon ko sehatmand (health) aur strong dekhna chahte hain, aur height aksar sehat ke pehchan ke tor par jaani jaati hai. Lekin kuch bachay apne umar ke bachon se chotay reh jaate hain, jis se humari pareshani apne bachon ke vikas aur vikas ke liye bhaar ho jaati hai. Agar aap apne bachay ki height barhane ke tareekay talash kar rahe hain, to fikar na karein – hum apki madad kar sakte hain es article Bacho Ki Height Kaise Badhaye ke top 8 plus methods aur tips btaen gaye!

Table of Contents

Height aur Growth par Asar Daalne Wale Factors

Jinse hum apne bachon ki height par asar daal sakte hain:

Genetics:

Apke bachay ki height unke genes par nirbhar karti hai, isliye yad rakhiye ke apki madad se unki height par had hoti hai.

Ghiza (Nutrition):

Proper ghiza bachon ki growth aur development ke liye bohot zaroori hai. Yahan kuch aisay ghizaat bataye gaye hain jo apke bachay ki height ko barhane main madad karenge:

Protein se bharpur ghiza, jaise ke anda, machhli, gosht aur dalain
Calcium se bharpur ghiza, jaise ke doodh, paneer aur dahi
Vitamin D se bharpur ghiza, jaise ke fatty fish aur fortified cereals
Fruits aur sabziyan jo zaroori vitamins aur minerals faraham karte hain

Jismani Mashq (Physical Activity):

Regualr jismani mashq aur physical activity apke bachay ki height aur mazbooti ke liye bohot zaroori hai. Yahan kuch exercises aur sports bataye gaye hain jo apke bachay ki height ko barhane main madad karenge:

Stretching exercises, jaise ke bar se latakna ya cobra pose ya mountain pose ki tarah yoga ke asaan
Strength training exercises, jaise ke push-ups, pull-ups aur squats
Jumping aur running wale sports, jaise ke basketball, volleyball aur soccer

Neend (Sleep):

Bachon ke vikas aur vikas ke liye, neend ki bohot zaroorat hoti hai. Yahan bataaye gaye average hisaab se bachon ko raat ko 9-11 ghante ki neend zaroori hoti hai.

Muhlik Tareen Mawad (Environmental Factors):

Muhlik tareen mawad aur dusre environmental factors bachon ke growth aur development par asar daal sakte hain. Isliye, jitni mumkin ho, apne bachay ko harmful pollutants aur chemicals se bachayein.

Bacho Ki Height Kaise Badhaye - 28 Plus Exercises

1) The Power of a Balanced Diet:

Baccho ki overall growth aur development, jaise unki height, ke liye aik balanced diet bohat zaroori hai. Apne bachon ke plate main lean protein, complex carbohydrates aur healthy fats jese bohot se nutrients shaamil karaye. Protein khaas tor par zaroori hai kyunki ye muscles build karne, bone health improve karne aur body growth ko stimulate karne main madad karta hai. Protein-rich khano mein murgi, gosht, soyabean, machli aur dairy products shaamil hote hain. Ye khane mein micronutrients bhi shaamil hotay hain jo muscles ko grow karne mein help karte hain. Vitamin D, iron, magnesium, phosphorus aur calcium ka bhi khayal rakhein. Calcium ka acha source hari pattay wale sabziyan aur dairy products hain (1). Research ne yeh bhi sabit kiya hai ke zinc body growth ko effectively stimulate karta hai (2). Is liye, apne bachon ki diet mein wheat germ, kadoo ke beej, moongphali, crab aur kaddu jese zinc-rich khane zaroor shamil karein.

Quick Tip: Colorful Foods Khayen (Eating the Rainbow)

Bachon ko khane ko mazedaar banayein aur unhe rozana rang birangai wale khane khilayein. Bachon ko encourage karein ke wo apni diet mein tarah tarah ke colorful whole foods shaamil karein jese lal shimla mirch, santri ke beej, peeli makai, hari palak, blueberries aur baingan.

In simple words, bachon ki height increase karne ke liye koi magic nahi hai. A balanced diet aur healthy lifestyle habits se bachon ki height ko naturally aur safely increase kiya ja sakta hai. Yeh tips follow karne se aap apne bachon ki growth aur development ko support kar sakte hain.

2) Stretching Exercises:

Stretching bachon ki height increase karne ke liye bohot mufeed hai. Is liye zaroori hai ke aap apnay bachon ko rozana stretching karne ke liye encourage karein. Yahan kuch stretching exercises hain jo aapke bachay try kar sakte hain:

Wall Stretch: Apnay bachay ko ek deewar ke saamnay khada kar dein aur uski back deewar ke saath laga dein. Phir unhein uthakar jitna ho sakey stretch karne dein. Aglay step mein, bachay ko deewar ke saath baithna hai aur unki toes par khade rehna hai. Phir unhein apni legs ki muscles ko stretch karne dein. Yeh exercise aapke bachon ko rozana 10 baar karni chahiye.

Toe Touch: Apnay bachay ko jameen par bethna hai aur unki legs ko jitna ho sakey wide kholna hai. Phir unhein apni waist ko jhukana hai aur apni toes ko touch karne ki koshish karna hai, har leg ke liye kareeb 4 baar. Yeh exercise spine ko elongate karne mein madad karti hai aur posture ko improve karta hai.

3) Hanging Exercises:

Hanging exercises spine ko straighten aur elongate karne mein bohot mufeed hote hain. Apnay bachon ko in exercises ko regularly practice karne ke liye encourage karein:

Pull-ups: Bar se hang kar ke apni body ko upar khinchne se growth promote hoti hai. Aap apnay bachon ko rozana 10 minutes tak yeh exercise practice karne ko keh sakte hain.

Chin-ups: Yeh bhi bohot mufeed exercise hai bachon ki growth ke liye. Aap apnay bachon ko rozana 10 minutes tak yeh exercise practice karne ko keh sakte hain.

4) Yoga:

Yoga ek bohot hi behtareen exercise hai jis se flexibility, strength, aur balance improve hota hai. Yahan kuch yoga asanas hain jo aapke bachon ki height increase karne mein madad karein gi:

Surya Namaskar: Is pose mein body completely stretch hoti hai, jis se height increase hoti hai. Apnay bachon ko shuruwat mein simple breathing exercises karne ke liye encourage karein.

Chakrasana: Is asana mein bachay flat surface par let jayein aur apni legs ko apart kar dein. Phir unhein apni knees ko bend karke buttocks ko touch karne ke liye keh dein aur apni elbows ko bhi bend karke fingers ko shoulders tak touch karne ko keh dein. Phir unhein saans andar lete hue body ko upar push karna hai aur U shape create karna hai. Aap apnay bachon ko is position mein jitna ho sakey lamba bananay ki koshish kar saktay hain. Kuch exercises hain jo aap apnay bachon ko encourage kar saktay hain jaisay stretching, hanging exercises aur yoga. In exercises ko regularly practice karne se aap apnay bachon ki height ko badhane mein madad mil sakti hai. Iske saath hi aapko apnay bachon ki sehat aur fitness ka bhi dhyaan rakhna hoga, jiska ek important hissa achi neend hai. Neend ki kami ki wajah se bachon ki height aur sehat par asar hota hai.

5) Skipping:

Skipping bachon ke liye sirf fun ka kaam nahi hai balkay unki lambayi (height) barhane ke liye behtareen exercise hai. Jab bacha skip karta hai tou uska jism stretch hota hai jis se unki lambayi mein izafa ho sakta hai.

6) Swimming:

Bachon ki lambayi barhane ke liye dusri behtareen exercise hai swimming. Yeh exercise poora jism warzish karne mein madad karti hai, jism ki taqat barhata hai aur unki sehat ko behtar banata hai.

7) Ankle Weights:

Ankle weights istemal karna bachon ki lambayi ko barhane ka aik moassar tareeqa hai. Yeh warzish jism ke lower part ko, jis mein bachon ke ghutnon ke darmiyan ki haddiyon ka bhi shamil hai, stretch karti hai. Yaad rakhen ke wazan chotay se shuru karen aur bachay ke barhtay huay umar ke mutabiq wazan ko barhaen.

8) Jogging:

Jogging bachon ki lambayi barhane ka aik aala tarika hai. Bachon ko har roz jogging ke liye encourage karen aur unke sath mil kar isse mazeed enjoyable banayen.

9) Good Slip (Achi Neend)

Neend bachon ki sehat aur lambayi ke liye ahem kirdar ada karti hai. Yaad rakhen ke bachon ko 8 ghantay ki neend zaroor leni chahiye, kyunke neend mein rehne se aik hormone HGH kharij hota hai jo seedhi tor par bachon ki lambayi ko mutasir karta hai. Neend ki kami ka koi faida nahi.