I want to get taller. The most common ways to increase human height

Do you want to grow a few more centimeters and feel more confident? We are going to tell you how to grow a few "extra" centimeters through a balanced diet, exercise for 20-30 minutes a day, and quality sleep at night. From a medical point of view, an increase in height after puberty is almost impossible. But many people have proven otherwise.

Let's start with theory in order to answer the question of how to get tall. Each of the long bones has at least two growth plates, one on each side, which continue to grow after puberty, and most of the increase in growth during this period comes from the side of the leg bones. This final growth stops at the age of 24 in men and 18 in women, which makes it impossible for a person to grow in the future. But if you're under 24, it's possible to add a few inches to your legs by stimulating human growth hormone, using the methods that will be discussed below. The knee cartilage can also get thicker if you can consistently train it under stress with the right exercises. Cartilage gradually adapts to stress and thickens to maintain strength. Only young people need to perform them.
Back exercises can be performed by both young and old people. 33% of your height comes from your spine, which is made up of 33 separate bony segments. The vertebrae are held together by ligaments (tough and fibrous tissue). Of these 33 vertebrae, only the younger 9 are fused into two fixed bones, the sacrum and the coccyx, forming the back of the pelvis. All other 24 vertebrae are displaced relative to each other. These 24 vertebrae are 7 cervical, 12 thoracic and 5 lumbar. Located between each of the 24 vertebrae, cartilage pads are called discs. The thickness of the discs determines the length of the spine and directly affects growth.
There are only 25 discs and their total length is 25% of the total length of the vertebra.
These discs can become thinner over time, which explains why older people begin to shrink due to osteoporosis.
The thicker these discs, the longer your spine and the taller you are. Even if each disc grows only 0.25 cm (0.1 inch), you will be taller than 6.25 cm.
What you need to do is put a tensile load on your spine. By doing so, you can increase the amount of fluid in the discs.
This will strengthen the cartilage along the entire spine making it both thicker and stronger.
Exercises you must do if you want to get tall.

1. General stretching exercises.
   These exercises have been proven to work very effectively in terms of stretching and adding flexibility to your body. They are taken from
   yoga and if you have done it in the past, you will understand why they help.
   
2. Exercises for the spine.
   As mentioned above, these exercises can add more height to you than any other exercise for the rest of the body, since they can be performed by all people, regardless of age and, as a rule, they are the most simple and only require simple things, such as swimming, hanging and swinging on the horizontal bar, etc.
   • Hang on the horizontal bar until your grip begins to weaken.
     
   • Perform pendulum swings of the legs on the horizontal bar.
     
   • Perform rotations of the hip joint, hanging on the horizontal bar.
     
   • Perform turns left and right, also hanging on the horizontal bar.
     
3. Knee exercises.
   For some people, these exercises are even more effective than spinal exercises, but do not forget both,
   not to look disproportionately long legs and a small body. This exercise can even help people who are developmentally complete (over 24 years of age). This exercise is called the microtrauma and ankle weight technique. The technique of microtrauma is as follows. Every day for 15 minutes you load the knee joints with shock loads in the form of running, jumping, vigorous stamping of your feet. After such loads, weighting agents are fixed on the shins and you must sit on the bed and sofa so that your feet do not touch the floor. You need to spend 1-2 hours in this position. During this period, you can watch TV or read a book. If the legs become numb, then they should be rubbed with your hands. The basic idea of ​​this technique is that you inflict micro-traumas on the cartilage tissue, then remove the compressive load created by the joint capsule from the cartilage tissue, so that a thickened layer of cartilage tissue is formed, eliminating the micro-traumas.
   But I would like to warn that there are no statistics yet on how these exercises affect the health and functioning of the knee joint in the long term.
   

What is growth hormone?
Growth hormone (HGH) is a substance produced by a gland in the brain called the pituitary gland.
This gland is often referred to as the master gland because it controls many of the other glands in the body.
Human growth hormone is a protein made up of 191 building blocks called amino acids.
It is also called somatotropin (Greek soma, somatos body + tropos direction).
The pituitary gland secretes human growth hormone throughout a person's life.
This growth hormone promotes the synthesis of other hormones and chemicals in the body that ensure human growth.

How to stimulate growth hormone?
Anyone can stimulate its synthesis, but do you really need it?
Once you reach that certain age (around 24 years old) where your bones are already fully formed, there is nothing you can do with HGH.
you should concentrate more on back exercises.
For those who can still grow thanks to the HGH hormone, you need to follow these steps:
Growth hormone is produced naturally in the body and its secretion can be optimized by a range of natural stimuli.
The most powerful factors that can optimize human growth hormone secretion are diet, physical activity levels, and sleep rhythms.

Diet.
High carbohydrate foods should be kept to a minimum in your diet.
Eating foods high in carbohydrates leads to hyperglycemia (elevated levels of glucose in the blood),
which seeks to slow down the secretion of growth hormone in humans.
A diet high in fat also leads to a decrease in the secretion of human growth hormone.
Your food should be rich in calcium, which is used to strengthen and grow bones, and vitamin D.

Physical exercises.
A well-known fact is that exercise acts as the main stimulus for the natural secretion of human growth hormone.
But there is still little evidence of how this can happen.
Various researchers believe that this may have been caused by an increase in adrenaline, nitric oxide, blood lactate, acidity, or nerve activity, individually or combined.
Studies have shown that it takes at least 10 minutes of exercise to achieve levels of growth hormone above baseline.
As a result, the largest amount of human growth hormone is released for exercise, and gradually decreases within an hour after they stop.
It is also known that several daily sessions can lead to optimal levels of growth hormone during the day.
It is also important to drink plenty of water during exercise, as dehydration reduces the secretion of growth hormone.

Sleeping mode.
95% of human growth occurs during sleep, as there is a surge of human growth hormone around 1 a.m.
If the quality of sleep is insufficient, then the secretion of growth hormone will be reduced with negative health consequences.
Sufficient darkening of the room and a balanced diet containing sufficient protein are important prerequisites for good sleep.
Of course, adequate sleep is also essential for overall good health, and for most people, this means they should get about eight hours of sleep.
In addition, there are artificial ways to increase growth hormone by injection, which are sometimes resorted to by athletes, bodybuilders, etc.
But it is very dangerous and we do not advise you to practice them.

Getting taller is not easy, and it will take a lot of your time. At first, you will most likely constantly measure your height in the hope that you have already grown a couple of centimeters.
And you can get very upset not seeing quick results. There is absolutely no confusion here. You must use all or some of the techniques described in the article and be patient. Remember that your task is to stimulate your body to grow a few more centimeters.
And, of course, you should not expect that an increase in growth will solve all your life problems. In addition to growth in its natural understanding, there is also the growth of a person as a person, and it is much more complex and multifaceted than adding extra centimeters in height.

At a young age, adolescents often worry if, compared with their peers, their growth is noticeably lower. And this applies equally to both boys and girls. If a young man is not yet 20 years old, then there is no particular reason to be upset, because the body is still being formed and is capable of all sorts of miracles. You just need to firmly say to yourself: “I want to become taller!”, draw up a plan and proceed from words to actions.

A bit of theory

Let's look at the statistics first. Now for adults it is customary to consider 176 cm, for women this figure is 12 cm lower and is 164 cm. Children usually reach these values ​​during puberty: boys at about 13-17 years old, girls at 12-16. In the last few years of this period, special exercises give the maximum effect, and if a teenager began to be interested in how to become tall, no later than this time, then we can assume that he was very lucky. It is during these years that it makes sense to show diligence in “pulling” exercises. teenager, if he stepped over this line? You should act in the same way, although, of course, in this case the effect will not be so noticeable, and much more effort and time will have to be spent.

Laws of biology

Many experts, answering the question of growth, first of all talk about proper nutrition. Indeed, you can exhaust your body with exercises for a long time, but if the body lacks protein, then the question is, what will cartilage and bones be formed from? As you know, it is found in dairy products, fish, eggs, meat. Therefore, if a boy or girl asks a question about height, first of all, it can be recommended to abandon vegetarianism. The fact is that protein in legumes and other plant sources, although present, is not suitable for the development of the body, since it is inferior, i.e. does not contain essential amino acids. You should also observe healthy (at least 8 hours), and a few hours before going to the side, you can not eat sweets, as they inhibit the production

Exercises

Well, now, after you have learned how to become tall, it's time to start practicing. We are sure that perseverance and regularity, supplemented by willpower, will definitely give a noticeable result.

Owners of high stature sometimes do not even think about how difficult it is for people who are not so majestic. After all, in order to become taller, they have to make great efforts and resort to various diets, exercises, tricks in clothes and shoes. Some people go to drastic measures and agree to surgery. But whatever the method, first of all, you should think about your health and not overdo it in pursuit of the desired centimeters.

Growth factors: parameters, genetics, gender differences

As is known, there are certain factors affecting future growth. First of all, it has to do with heredity. If the parents are tall or, conversely, short, then the child will be the same (there are exceptions). In addition, this indicator is influenced by gender and race. These factors are the main ones and account for 80%. In other cases, somewhere around 15-20% is allocated to the level of nutrition and physical development.

The reason for low growth can be various diseases - kidneys, lungs, hormonal system and others. Lifestyle also plays an important role. This includes a balanced diet, and proper physical activity, which fully reveal genetic data.

The average height for men is 176 cm, and for women - 164 cm. It is believed that people grow up to 25 years old, as a rule, girls up to 19 years old, and boys up to 22 years old. The period of intensive growth and slowdown constantly alternates and differs in boys and girls. If girls actively grow at the age of 10-12 years, then for boys this period is from 13-16 years. With increasing age, the growth rate slows down, and in old age it even decreases. For example, it is known that by the age of 60 people become 2.5 cm lower, and by 80 years by 5 cm.

During the day, growth constantly fluctuates between 1-2 cm. In the morning, this figure is the highest, and in the evening it decreases by 1-2 cm.

Basic rules to follow in order to grow

Dreaming about growing tall is not enough, you should follow a few rules.

Balanced diet

The principle of proper nutrition is important for the development of the human body. Nutrients, vitamins and trace elements that enter the body with food also affect growth. Therefore, calcium-rich foods should be included in the diet, for example, as many carrots, apples, chicken eggs, cottage cheese and nuts as possible.

The daily menu should correspond to the age norm in terms of the amount of protein, fat and carbohydrates. Reception of raw vegetables and fruits per day at least 3-4 times, on average it is about 1.5 kg. Perfectly stimulate the growth of cereals, including the use of various cereals and black bread.

Calcium is an essential element for the body, strengthening bone tissue. In order for the food to be complete, a person needs to eat meat, fish, milk, cheese every day. In addition, vitamins such as A, C, E, zinc, which are contained in large quantities in tomatoes, peppers, and pumpkins, affect growth.

What should be given up? From fatty and sweet foods, as it slows down the production of growth hormone. The use of chips, crackers, cakes, carbonated drinks should be reduced and preference should be given to baked, stewed and boiled dishes. Only a balanced diet, in which there are fruits, cereals, cereals (oats, buckwheat, lentils), will help to realize the potential for growth genetically inherent in a person.

Healthy sleep

A prerequisite is a healthy sleep of at least 7 hours. During this time, the body has time to rest well and gain strength for the next day. Systematic lack of sleep leads to growth retardation. At night, there is no light irritation on the retina, which activates the pineal gland, which affects the production of growth hormone by the pituitary gland - somatotropin.

The use of alcohol, drugs, smoking not only adversely affects the entire body as a whole, but slows down growth.. Bad habits provoke the development of diseases. In turn, diseases slow down the development process. Among the common causes of growth deterioration is scoliosis, which is observed in a large percentage of the country's population. The wrong daily routine is characterized by a sedentary lifestyle and contributes to the curvature of posture.

Infections, heart disease, various bone diseases also stun growth. Particularly affected are diseases of the endocrine system - the thyroid gland and adrenal glands.

Physical exercise

There are special exercises for those who want to grow up. These include jumping up, pull-ups, exercises on the horizontal bar, stretching, twine. Hanging and swinging on the horizontal bar are performed 6-8 times, alternately swinging on the right and left hand. This also includes yoga classes, which have a positive effect on the spine and the development of the whole body. It is important to exercise regularly, only in this way a good result will appear.

How to grow up fast: radical methods and home methods

Modern medicine allows young people to grow up if the growth zones are not yet closed. There are ways to grow up fast with a growth hormone injection. But this method is not suitable for everyone and is prescribed in individual cases under the guidance of a doctor. This is usually associated with abnormal growth retardation and congenital abnormalities of the pituitary gland.

Not only hormonal effects are used, but also suggestion and special nutrition. All this affects the pituitary gland and the production of growth hormone - somatotropin. In this way, you can add 1-2 cm in growth per year. The disadvantage of this method is the risk of developing acromegaly - an increase in the hands, nose, ears and other parts of the body. In addition, drugs do not act on a person after puberty (18-20 years).

At the age of 30-50 years and older, only surgical intervention is possible. In this case, they resort to an operation to stretch the bone, one of which is the Illizarov method. Under the action of stress on the bone and soft tissues, new cells are formed. Staples with threaded rods are installed on the legs, which are moved apart four times a day by a few millimeters, stimulating the growth of new tissue. As a result of the procedure, it is possible to become 6-7 cm taller. However, the method itself is long, expensive and takes about a year, moreover, the patient will have to move on crutches during the rehabilitation period.

Ways to grow fast at home

You can grow up in a natural way by eliminating posture defects, scoliosis and stimulating the hormonal background. All this is achieved through a balanced diet, exercise and proper daily routine. This path is not easy and lengthy and, of course, is possible if if growth zones are not closed yet. Having a great desire, it is quite possible to achieve the goal.

Is it possible to grow 10 cm in a year?

Perhaps this question is the most popular among young people. This is especially true for the male half, because for men short stature is a serious problem leading to the formation of an inferiority complex.

Until the process of puberty is completed, and, therefore, the growth zones have not yet closed, the probability of increasing the length of the body is very high. During this period, the guys should be intensively engaged in physical training - stretching, hanging on the horizontal bar, swimming, jumping.

This applies to absolutely all teenagers who want to stretch in height. The exception is strength training, which has the opposite effect. Any vertical load using barbells or dumbbells significantly inhibits the increase in body length.

Do not forget that the predisposition to growing up in most cases depends on genetic inclinations. However, eight out of ten people are not physically developed enough to reach the full potential of their bodies. You can fully open up if you normalize the diet and physical activity.

Food, as mentioned above, should be enriched with calcium and phosphorus, contain meat and eggs, as these are proteins necessary to maintain the body. Green and herbal teas from St. John's wort, nettle, mint, birch and mountain ash will be useful.

Watch your posture and walk straight, as an elongated body always looks taller and adds 5-7 cm in length. If the spine is not sufficiently developed, special exercises will help correct the situation. Fulfilling all the conditions, it is quite possible to grow by 5 and 10 cm per year.

What to do to grow up in a month?

If we do not consider radical methods, grow up in a month by following these simple rules:

Sets of exercises for stretching the body

Consider a set of exercises. To a greater extent, these exercises are suitable for men.

1. Vis. For training you will need a horizontal bar. Hang on the bar and relax your body. Rotate your body from side to side. The number of such approaches is determined by yourself. Hang for a total of 3-4 minutes. Then increase the load by adding weight.
2. Jumps. Alternately perform jumps on one and two legs. While bouncing, stretch your arms up as if you are trying to throw the ball into the ring.
3. Pulling up the legs. While lying on your back, lift your left and then your right leg to form a right angle. Throw your legs behind your head and try to reach the floor with your toes. The second stage of the exercise is performed from a prone position. The arms and legs are extended as much as possible to form an arc. Then lower your hands, resting on the floor, arch your back and stretch your legs.

It is important to devote at least 30 minutes a day to training. In addition to standard jumps, pull-ups and hangs, there are developed exercise methods.

Here is a list of well-known methods, which allow you to stretch in growth:

By understanding the main factors in increasing growth, as well as the detrimental effects leading to its delay, good results can be achieved. Of course, people do not grow up in a week, do not believe such myths. This process is laborious and will require time for training. Adhering to proper nutrition, limiting bad habits and engaging in physical activity improves not only this indicator, but also health in general.

As a result of taking drugs, not only those bones that are needed grow, but all the rest.

Increase growth It is possible with the help of the synthesis of the somatotropin hormone. It is achieved by taking vitamins E, C and B3. If you drink 150 mg of vitamin C and 100 mg of tocopherol per day, the content of growth hormone will increase to 23%. Still to be accepted. containing zinc, they contribute to the formation in the body of another hormone - somatomedin. It also helps bones grow.

An effective way to increase growth and at 10-12 cm is the operation to lengthen the legs. During this procedure, they first break, then a compression-distraction is put on them and the bones are fused, gradually pulling them out. The process takes about a year, it is very painful and complicated, there may be complications.

Related article

Sources:

• what drugs to take to grow

How to grow 10 centimeters? Growth is inherent in every person genetically, so you are unlikely to succeed in growing dramatically. But it often happens that a person is simply not developed enough for his age. If you are unhappy with your height and know that your body has more potential, you should follow some recommendations and tips to help you become taller. So, what can stimulate growth?

Instruction

note

Everyone knows that human growth is laid down at the genetic level, so you should not count on a sharp "growth". In 80 cases out of 100 people are simply not developed enough to reach their maximum growth.

Useful advice

Nowadays, with a great desire, anyone can increase their height to 10 centimeters both at home and with the help of medicine.

Sources:

• site with many tips, exercises and nutrition

How difficult it is for little people to live in the world of high people... Alas, often these are just ordinary complexes that do not even have a hint of the truth of their views. As the saying goes, what is natural is not ugly. If nature has already created it as such, then fight the complexes and enjoy the way you are. Otherwise, depression can very easily develop. And any insult, like “ growth didn’t come out” or… But why “or”? Let's focus on growth.

Instruction

Height may also have to do with genetic material. More precisely, not even “may have”, but most likely. Human growth is biologically not amenable to modification variability. Therefore, it's all about the genes. If both father and mother were growth sixty meters, then it will be superfluous to hope that he (or she) will rise eighty meters above the ground. Most likely, the child will really be taller than his own, but not by much. The difference will be within ten centimeters. However, some factors can disrupt metabolism, and contrary to genetics, it will become much higher than the level at which it should have been.

However, if you are in your twenties and you are unhappy with your growth, then there are the following options for modifying the body - it is surgical and non-surgical. Both methods take time. Let's consider each in more detail.

Without surgical intervention. If there is no particular desire to lie down for months, then you can resort to a slower, but quite effective way to increase growth. It . Mostly basketball and volleyball. What is a significant plus of these sports - you have to jump up in order to pass a pass or intercept a flying ball. This, in turn, causes the muscles of the back to stretch, dragging the attached areas with it.

Therefore, we can conclude that with regular practice of these sports exercises in a game format, growth will gradually increase. But here another "but" awaits us - the length of the legs will remain the same, but the torso will stretch a little. For some people, this may seem a little irrational. But as such, the bulk will not notice too much change, but there will be nonetheless. At least - increased growth, as a maximum - growth, developed muscles, respiratory system, endurance.

If you decide to resort to surgical intervention - your right. Just keep in mind that this operation is quite expensive, it will take a lot of time (about 4 months), and you will have to break your legs in order to separate them a little and allow them to grow back together. In addition, this is a rather painful procedure. Plus, it will be very painful to walk for several months, and you will have to resort to crutches. And further. Bones will break and move apart more than once. So the hell that a person goes through once will be repeated several times.

The increase in the volume of the legs is often a difficult problem for athletes. Sometimes genetics limit the ability to have calves that can bring a prize in bodybuilding competitions, but even in this case, do not despair and limit calf exercises to only calf raises. A properly selected system of exercises will help increase the functional strength of the legs and increase muscle mass in the future.

You will need

• - Rod;
• - dumbbells;
• - the help of a partner;
• - chair or gymnastic bench;
• - inclined treadmill or stairs.

Instruction

Stand with one foot on the step so that the widest part of the foot is on the edge of the step. Then, as you exhale, let your body slowly sink down under your own weight. Only passive stretching should be performed, do not spring, do not sway on the leg to increase the amplitude of the stretch. Don't let pain occur. Stay in the down position. Gradually increase the delay time to two minutes.

Perform stretching on a slightly bent leg, this will allow you to gently work out Achilles. Come to the starting position smoothly, insure yourself with your hands or the other leg. Do the same exercise for the second leg. Stretch before strength training. Stretch in toe-in position. Then do the exercise, turning the sock outward. So you can use all the muscles of the lower leg.

Put a barbell on your shoulders and stand straight, feet shoulder-width apart. The bar of the bar should rest comfortably on the deltoid muscles. Slowly rise to your toes, then lower yourself down. Do 15 reps.

Sit on an exercise bench or chair. Put any weight on your knees. You can ask your partner to lean on your knees with his hands. Overcoming resistance, raise your legs on your toes and try to tear your heels off the floor as high as possible. Do 15 reps.

Sit on the floor at a distance of 60-80 cm from the wall, facing the wall. The back is straight, hands can hold on to some fixed support. Put your feet on the wall. Press the soles of your feet against the wall, as if trying to move it away. Pressure should not be exerted by the legs bent at the knees. To engage the calf muscles, keep your legs straight.

Sit on the floor, stretch your legs in front of you and slightly spread them apart. Ask a partner to keep your foot strictly upright. Turn your foot outward, overcoming resistance. Now turn your foot inward, also trying to overcome the resistance. Repeat 15 times for each leg.

Set the treadmill belt to its maximum incline. Run with strength at a fast pace on an incline for 1 minute. If you do not have the opportunity on the simulator, use the usual stairs. Run up at a fast pace, stepping over one step. Perform the exercise until short-term muscle failure.

note

Do not take too much weight when lifting on toes, this leads to muscle hypertrophy, as a result, they stop responding to loads, and, as a result, muscle mass growth stops.

Growth plays an important role in shaping the appearance of a person. Many people are concerned about short stature. Usually short children often become victims of ridicule from peers or older children. It can also happen that even attractive or talented people fall out of the picture if they are below average height. It is impossible to deny the fact that at various events all the attention is often captured by tall people. But do not worry, there are ways to increase growth.

Another way to increase height is to be physically active as a child. This can be achieved through regular exercise and sports. When a person is physically active, the body needs more nutrients. Their regular intake improves nutrition and leads to the formation of the necessary growth. Good exercises for growth: swimming, football, aerobics, basketball, tennis or stretching exercises.

You can give certain exercises to increase growth: hanging on the horizontal bar. It increases height to 3-5 cm. Growth occurs due to the fact that hanging stretches the lower body. Hang daily for 20-30 seconds, doing the exercise in 2-3 sets.

Land swimming exercise. This exercise allows you to focus. Exercise Technique: Lie on your stomach. The body must be fully extended. Stretch your arms out in front of you. The palms are looking down. Raise your left arm above your right and at the same time lift your right leg as high as possible, leaving your left leg on the floor. Hold this position for 4-5 seconds. Then raise the other arm and the other leg and repeat the exercise.

Raise the pelvis from the floor. This exercise is very simple, and by doing it, you can feel the stretch in the upper and lower spine and in the hips. Technique: Lie on your back with your arms and shoulders comfortably on the floor. Bend your knees and move your feet as close to your buttocks as possible. Next, bend so that the pelvis rises up. Hold this position for 20 seconds. Repeat the exercise 10-15 times.

Foods to Increase Height

Exercising and sleeping for a long time is not enough to increase height. You need to add important nutrients to your diet, such as vitamin D and proteins. They accelerate the production of growth hormones and contribute to the proper development of teeth and bones. This vitamin is found in meat, cheese, egg whites.

Zinc. It is useful as it prevents stunting. Foods containing zinc are chocolate, peanuts, eggs, asparagus and others.

Calcium. It promotes the growth and development of bones. Large amounts of calcium are found in dairy products and vegetables.

Minerals, vitamins and carbohydrates. In order for the diet to be balanced, it is worth including milk, eggs, oatmeal, soybeans, fruits and vegetables.

The standard beauty standard is a tall, handsome man with well-developed muscles and a long-legged girl from the cover of a fashion magazine. It is no wonder that, focusing on stereotypes, people of short stature begin to experience complexes because of this alleged lack of their figure. Men are especially concerned about the question of how to become taller - they are haunted by the fear that a girl, being taller, will not reciprocate. Girls are less concerned about this issue, but they, in an effort to become like models from the catwalk, also do not mind growing a couple of extra centimeters.

You can talk for a long time about the nature of the desire to learn how to become tall, and argue about what is easier and more expedient to do: find an effective way to grow up or turn to a psychotherapist with this problem. However, this will not reduce the number of those wishing to grow. Therefore, we will consider the main currently known ways of what needs to be done in order to grow.

How to become taller? Simple Tips.

First of all, you should not chase after newfangled drugs and by all means strive to go under the surgeon's knife - you will always have time to come to such drastic measures. Start with what is safer and better for your own health.

What do you need to do to grow? At least constantly to live an active lifestyle. It has long been proven that regular physical activity stimulates the growth of the body. Take up sports: Swimming, basketball and volleyball are the most common sports for those who want to grow up.

Effective exercises for people contemplating how to get tall, there are hangs on the bar, pull-ups, jumps, side bends, sips, back bends. Remember also that you can not overdo it with physical activity - on the contrary, it slows down (and sometimes stops) the growth of the body.

Give up bad habits, start to harden, go through several massage courses, lean on healthy foods (pay special attention to foods containing calcium and potassium), not forgetting that it must be balanced. In general, start a healthy lifestyle that will benefit anyone, and even those who want to become taller, and even more so!

With regular observance of these rules at the age when the growth of the body is possible (up to 18-20 years), you can add up to 20% in growth!

A set of exercises "How to become tall"

Before you begin to perform a set of exercises, do a warm-up (walking, tilting and turning the torso, backbends, swinging arms, running for 5 minutes).

Exercise One. Standing facing the wall, stretch up, rising on your toes and straightening as much as possible.

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Exercise two. Hang on the crossbar, relax your muscles as much as possible, swing your legs to the right and left (like a pendulum). You can tie a weight on your legs.

Exercise three. Pull up on the crossbar. Lower and hang for 3 minutes, completely relaxed. Repeat the exercise 6-10 times.

Exercise Four. Hang on the crossbar. Rotate the body to the right and left for 3 minutes with maximum muscle relaxation. You can tie a weight on your legs.

Exercise five. Hang on the bar upside down, pressing the additional weight to your chest. At the same time, the legs must be secured with special belts - so it will be difficult to complete the exercise without outside help.

Exercise six. Jump alternately on the left and on the right foot, then on both. When jumping, try to reach out with your hand to some object located high (tree branches, chandeliers, etc.) The number of jumps per day is at least 100.

Exercise seven. Lie on your stomach, stretch your legs straight, lock your hands behind your back. Bend as much as possible, raising your head and shoulders off the floor. Repeat 6-10 times.

Exercise eight. Lie on your back, stretch your legs straight, spread your arms to the sides. Raise your legs one at a time until a right angle is formed. Repeat 6-10 times.

Exercise nine. Lie on your stomach, straighten your legs, stretch your arms along the body. Raise straight closed legs. Repeat 6-10 times.

Exercise ten. Climb the stairs to the fifth floor. Descend by relaxing your muscles. Repeat 5 times.

If these exercises turn out to be ineffective (this is possible if you are over 20 years old and it is not so easy to influence the growth of the body), but the desire to become taller does not leave you, you will have to resort to more radical procedures. Special exercise machines and massage tables, surgical interventions (correction of posture defects, lengthening of leg bones) will help to some extent solve the problem with growth.

However, before you “stretch” yourself to the desired size, think carefully again: maybe you are a self-sufficient person even with short stature - after all, this is much more important in life than extra centimeters of growth.