Be sure to exercise every day, ranging from 30 minutes to 1 hour, 6 days a week, 3 days aerobic (running, skipping rope), 3 days strength load training (push-ups, sit-ups, pull-ups), and one day off.

Besides exercise, diet is also very important. It is best to have high energy in the morning, two eggs and a cup of soybean milk. You must increase your appetite at noon. In the golden stage of physical growth, you will definitely hesitate. Plus exercise, nutrition must keep up.

A glass of milk half an hour before going to bed helps to grow taller.

Finally, sleep. You must 1 1 go to bed, otherwise it is useless for you 1 to sleep until noon the next day. You can stay up occasionally, but don't stay up often.

I hope I can help you.