You can grow taller at the age of 40 - Scientists have revealed the TOP 5 secrets for increasing the height of an adult

Medicine has long established that a person grows only until he is 21 years old. To increase your height by a few centimeters, you can use various methods. Increasing height is possible by taking special hormonal drugs, but this method is quite dangerous to health. Hormonal drugs have a negative effect on the entire body, causing irreversible changes in different parts.

To become taller, you can resort to a radical method - lengthening your legs. But it is also dangerous to human health and even life. The surgical method helps to grow by 10 cm, but is very painful and lengthy. To achieve the goal you will have to spend about a year of your life.

It is easier to increase a person’s height not in adulthood, but at 14 years old, when the hormones responsible for this parameter are still actively working in the body. In adolescence, becoming a few centimeters taller at home is much easier. During this period, it is important to be active, exercise and eat well. The combination of these factors contributes to increased growth.

If a person has a desire to increase height after turning 30, you need to know that there are certain exercises that allow you to grow 5 cm in adulthood. A set of special physical activities allows a 17-year-old boy or a 30-year-old man to grow up.

What affects human growth

An important factor that determines human height is genetic. Gender and nationality depend on heredity and genes. This also implies how tall a particular person will be. But the physical indicators of each individual also depend on the following factors:

• on the quality of food;
• habitats;
• physical activity.

In other words, if tall growth is inherent in nature, and the child’s nutrition is insufficient, there is a high probability that the initial inclinations will not develop. If the time of active growth is missed, then in adulthood it will not be possible to grow 10 cm in a week or a year without using drastic techniques. To grow a little taller without resorting to complex methods, you can use some yoga techniques and certain physical exercises at home. Only these methods will give a relative visual effect.

It is impossible to increase a person’s height by several centimeters at the age of 30 without using the hormone responsible for growth. Other factors, such as a balanced diet, cannot be avoided here.

Compliance with the daily routine and nutrition will help a person grow up to 16, maximum 22 years old. A growing body, in order to begin to grow during this rapid period of development, requires a maximum of vitamins, protein and a healthy 8-hour sleep.

How are posture and height related?

If you go to a door frame or wall and measure your height, you will see that with a straight back it will increase. How to do it? Measure your height in your usual position, and then measure it when your back is straight, your shoulders are straight, and your head is raised. The difference sometimes reaches ten centimeters.

This proves that before looking for ways to increase a person’s height, you need to work on your back. You will not only become taller, but also put your body in order.

Start controlling your posture while sitting while working. Exercising, doing yoga or stretching will be good for your back.

Is it possible to become taller as an adult?

If high growth is not determined at the genetic level, no gentle methods will help an adult grow slowly or quickly. It is possible to accelerate the processes responsible for growth in childhood and adolescence. To increase the height of a person at the age of 14, it is necessary to consume vitamin D and zinc in sufficient quantities. It will no longer be possible to grow up after 25 years using similar elements. Vitamins and minerals do not affect the growth of a mature person.

In some cases, hormonal drugs are used to increase the height of a teenager by 5-10 cm. They are introduced into the body in the form of injections. The active components help stretch bones, gradually increasing the child's height. This method helps a 14-year-old boy increase his height, but at the age of 19, the use of special drugs cannot lead to the expected result. Accordingly, after the age of 25, it is not advisable to increase a guy’s height using this method.

Adults can try to increase their height by doing swimming and special exercises several times a day. These methods for increasing growth are gentle. They may not help increase your height by the desired 10 cm, but they will significantly improve your health by making your body more resilient.

If a guy at 18 wants to be taller, doctors can make clear recommendations to grow faster:

• eat healthy and balanced, focusing on meat and dairy products;
• regularly engage in sports - swimming and gymnastics;
• sleep at least eight hours on a comfortable bed.

These tips will help a young guy increase his height at home, without resorting to radical methods.

general information

Before looking for answers to questions about how to increase your height, let’s tell you why people are of different heights.

How tall a person will be depends on many things. If from birth there are no pathologies that affect growth, then a person’s complexion is the best parameters for functioning in the environment. Whether a person is tall or short also depends on heredity. But you can still influence this process through exercise, proper nutrition, and giving up bad habits.

How to increase height? There are more vitamins. Amino acids, vitamins, minerals and other substances are responsible for growth. If everything enters the body, then there will be no problems.

To become taller, a person must take dietary supplements that contain:

1. B vitamins. They are considered the most important components for increasing height. Moreover, it is important that there is a full complex: B2, B1, B5, B3, B9, B6, B12. Each contributes to the comprehensive development of the body and plays an important role in metabolism.
2. Vitamin A. How to increase height? Eat more foods containing vitamin A. It increases the repair of bone tissue and other cells. The vitamin is used if it is necessary to speed up the healing process of tissues, for example, in case of a burn or fracture.
3. Vitamin D. Used to increase height. It is prescribed to children, adolescents and adults because it supplies calcium to the bones.
4. Vitamin C. It helps other vitamins to be absorbed, so take a complex of microelements right away.

Diet to increase height

To increase your height, you need to saturate your diet with healthy vitamins and microelements. The following components of a nutritious diet help increase growth:

• vitamins A, D, E;
• copper, zinc, iodine, iron;
• lysine, leucine, linoleic essential fatty acid.

Vitamin A is involved in protein synthesis, which strengthens bones and promotes the growth of all tissues. To grow, you need to regularly consume eggs, liver, butter and dairy products. Additionally, the diet should include foods containing the plant version of vitamin A. These foods include:

• pumpkin;
• carrot;
• grape;
• raspberries;
• carrot.

An excellent combination that brings maximum benefits to the body is fermented milk cottage cheese and carrot juice. In this case, a number of vitamins are absorbed, including A, C and E.

Lack of copper and zinc leads to growth retardation. In order for a 15-year-old girl to grow up, it is important to consume enough beef, liver, milk, egg yolks, vegetables and fish during puberty. More mature women also need to consume these products during pregnancy.

Lack of zinc and copper leads to delayed fetal development. During this delicate period, if possible, you should increase your consumption of nuts, beef and chicken liver. Pumpkin seeds are no less useful. The same set of foods should be consumed so that you can grow a few centimeters at the age of 18.

A very important element for growth is iodine. Its deficiency negatively affects all departments and functions of the body. It is important for children to consume sufficient amounts of iron-containing foods. To replenish iodine and iron reserves, it is recommended to eat prunes, dried apricots, seafood, liver, and greens. During the period of active growth of a child, these products can increase the volume of reserves of vitamins and microelements, which will have a positive effect on development.

As practice shows, a person under 25 years of age has a certain potential for increasing height. The result depends on how many centimeters a person would like to grow and the biological capabilities of the body.
A balanced diet with a sufficient amount of necessary components plays an important role.

Healthy foods

How to increase your height? Start eating the right foods. Nutrition from childhood affects a person’s health and appearance. A systematic and varied diet will provide the body with elements and vitamins and will have a positive effect on growth. Nutrition alone is not enough; you need to add physical activity, but we’ll talk about that later.

Products that promote growth include:

1. Chicken eggs. How to increase your height? There are eggs. They provide energy to the body. This happens thanks to the vitamins they contain. The body completely assimilates boiled eggs and takes away everything useful from them. To become taller, you need to eat two eggs in the evening and also in the morning.
2. Nuts. The product is rich in vitamins, proteins, amino acids, calcium, potassium. A few walnuts can slow down the breakdown of carbohydrates and give the body energy. To grow taller, add nuts to your cereal or salads. You can drink milk with chopped nuts at night.
3. Oatmeal. How to increase the growth of porridge? Easily. Make it a rule to eat it every morning. Cereals contain a large amount of fiber and complex carbohydrates. Oatmeal affects the development of muscle and bone tissue. Eat porridge for breakfast and forget about the problem of short stature. Oatmeal contains chromium, iron, zinc, manganese, potassium, iodine, vitamins K, B, E and A. To make it tastier, you can add dried fruits, honey, apple, nuts or banana.

Besides nutrition and exercise, there are simpler ways. These include wearing insoles, which add height to a person. With their help you can add 2.5 centimeters to your height.

We are done with general recommendations. Let's move on to specific tips on how to lengthen your height for certain categories of people.

Special supplements to increase height

Many people, not knowing how to grow quickly, believe that they can increase their height with the help of special supplements, such as zinc with vitamin D or calcium. But these elements are effective and necessary for growth only during the baby’s development. After 18 years, these substances do not help to grow, having a general strengthening effect on the body. The common belief in the important role of calcium in growth is also incorrect. An adult will not grow from consuming large amounts of calcium-containing medications or foods.

Modern medicine knows several special synthetic supplements, taking which you can grow by 2-5 cm. The following drugs will help accelerate body growth:

• Hygetropin;
• Nanotrope;
• Rastan.

Hygetropin is identical in composition to natural growth hormone. It does not contain synthetic additives and is absolutely safe. The effect of the drug is to accelerate the transport of amino acids to cells. This helps accelerate protein synthesis and activate the growth of bone and muscle tissue.

To change your height at home and gain the missing amount of growth hormone, it is recommended to use Nanotrope. This drug is based on the natural hormone somatotropin. It is offered in powder form, which is mixed with water for injection. The resulting solution is administered intramuscularly every day for three months. The drug has the ability to accumulate in the body, due to which a person gains height.

To speed up bone growth for adults and children, it is recommended to take Rastan. The main substance of the drug is somatropin, which is a natural growth activator. It is prescribed for a lack of somatotropin in the body in children, girls and boys who would like to grow even more at the age of 20.

In addition to special supplements, it is recommended to take a complex of vitamins and minerals that are necessary for the normal functioning of any person.

Let's sum it up

There are several ways to become taller, and it’s up to you which one you choose:

1. Taking stimulants. Drug manufacturers offer growth stimulants. The advertisement says that the supplements contain a lot of vitamins and minerals, but no hormones. One can argue with the latter, since they are the ones who provide a noticeable increase in growth. You can start taking it only after consulting your doctor.
2. Surgical intervention. If the idea of ​​becoming taller is already obsessive, then you can have surgery to lengthen your legs. This is expensive and painful, so you must first weigh everything and only then agree.
3. Correction with clothes and shoes. You don’t have to resort to anything complicated, but dress properly. This is the easiest and most painless way to become visually taller.
4. Gymnastics. Regular exercises will correct the curvature of the spine, thereby increasing height. Playing sports is the most budget-friendly way and does not require special conditions. Health-improving gymnastics has never harmed anyone.

If you are looking for a way to increase your height, there are plenty to choose from. In the case where there is a short stature complex, it is better to first deal with the psychological problem. It’s worth finding a good psychotherapist who will help you understand yourself and get rid of your complexes. One careless word once spoken can leave a mark on your soul for a lifetime. Therefore, deal with your inner self first, and then correct your appearance.

Love yourself, and then even small growth will not become an obstacle to happiness. You will be happy and successful, and how tall you are will no longer matter. A person is valued for his individuality, and not for the fact that he fits himself into imposed templates.

Special exercises to increase height

To increase height, you need to be physically active, these skills should be instilled in children from early childhood. Sports exercises help improve well-being and increase energy expenditure. To increase height, it is recommended to regularly perform the following exercises and engage in the following sports:

• muscle stretching;
• tennis lessons;
• football;
• swimming;
• aerobics.

For example, in order to become taller at the age of 13, you can additionally hang on the horizontal bar. To grow noticeably in a short period of time, it is recommended to perform hanging exercises daily for 30-40 seconds, repeating the exercises in three approaches. This helps stretch the muscles in the lower torso and allows you to increase your height by 3 cm.

The following exercise will allow a 15-year-old boy or a 16-year-old girl to grow a couple of centimeters. So-called “land swimming” increases height by stretching the muscles of the lower back. You need to do the exercise regularly as follows:

• lie on your stomach;
• extend your arms in front of you, palms down;
• carry out simultaneous lifting of the left arm and right leg, fixing the position for 3-5 seconds;
• then raise your right arm and left leg.

Among the many special exercises, the following should be highlighted, during which the spine relaxes and the lower back and hips stretch. The exercise is performed like this:

• take a position lying on your back on a flat surface;
• bend your knees and move your feet closer to your buttocks;
• bend over so as to form a bridge;
• hold at the top point for 15-20 seconds;
• repeat the exercise 20-30 times.

To achieve this goal, it is recommended to train regularly. It is important to create a set of exercises for yourself aimed at increasing your height by 5 cm or 10 cm. If you perform the exercises correctly, which can be combined with yoga, your posture and general well-being will improve.

Types of exercises that stimulate child growth

To better stimulate growth, the following types of exercises can be distinguished, which are presented in the table:

Type of exercise	Characteristic	Description
Development of flexibility and stretching.	This type of exercise works on the development of the spine	Hanging and pulling up on the bar; Bending and stretching while lying or standing.
Run	Promotes the overall development of the body, improves blood circulation.	Small runs (5-6 times) of 50-100 meters with breathing restored after each.
Jumping	It is useful to do 30 to 50 different jumps, pushing off the ground with all your might.	You can jump high, jump higher every time.
Swimming	Gives the opportunity to work the entire muscle group of the body, and also develops breathing	The most common, useful and convenient method is breaststroke.
Warm up and warm up the body	Helps warm up joints, ligaments and muscles of the entire musculoskeletal system	Bend forward and backward. Walking with rotation and extension of arms and legs. Waves of hands. Turns right and left.

To begin with, some types of exercises can be used with a measured load on the child’s body, then the intensity can be increased as the child adapts.

It should be remembered that the child’s activities must be supervised by a coach or instructor in order to prevent injury.

Read also…. Exercises for beautiful posture

Good dream

Science has long proven that quality sleep can increase growth. To grow 10 or 20 cm, it is important to follow these rules:

• sleeping on a hard mattress without a pillow;
• sleeping in a supine position;
• fall asleep no later than 21:00.

To grow at any age, you need to get enough rest, preferably on a hard surface. In the supine position without a pillow, the spine relaxes as much as possible, which leads to its lengthening. You won’t be able to grow overnight, but providing your body with quality rest is quite possible. Bedtime is also important. From 21:00 to 2:00 the body produces somatotropin and melatonin. The first is growth hormone, thanks to which we become taller. The second is the sleep hormone, which provides relaxation and quality rest.

It follows that the earlier a person goes to bed, the better the body rests and recovers. Accordingly, the production of hormones is much better. To achieve the goal of increasing height by age 20, you definitely need to sleep a sufficient amount of time, going to bed no later than 21:00.

To grow 2-5 cm at home, it is important not to overload your stomach with heavy food before bed. Dinner should be nutritious but light. For quality sleep, it is recommended to consume the following foods at night:

• dates;
• bananas;
• figs;
• tomatoes.

These quickly digestible, easily digestible foods allow you to saturate the body with vitamins and increase the level of melatonin in the blood. These recommendations can be taken into account by a guy or girl aged 18-20 who would like to increase their height.

Basic recommendations

The main rule in Norbekov’s growth method is regularity. You need to exercise at least once a day for an hour. It is better to do the exercises twice a day, morning and evening.

Before starting the exercises, you need to consider the following recommendations given by the author of the technique:

• There is no need to rush things. In the first 3-4 days, you should not draw premature conclusions both about the technique itself and about your capabilities.
• Try to control your thoughts.
• While doing the exercises, you should not be distracted or talk.
• You can do exercises to light meditative music. At the Norbekov Institute, it is used to increase concentration and properly work with energies.
• You cannot perform exercises mechanically, without purpose and meaning.
• Try not to overexert yourself. If you feel heaviness in your head, this means that you are doing something wrong.
• Drowsiness during exercise is unacceptable.
• You cannot justify your passivity and laziness - responsibility and diligence are very important.
• You can't exercise if you're hungry and tired.
• During the first 10-15 days of doing the exercises, you need to exclude salt from the diet - this way the body will more effectively pull it out of the salt ruts in the spine and joints. It is recommended to limit meat, bread, and dairy products. It is allowed to eat cereals, fruits and vegetables, honey, and nuts.
• You shouldn’t delay the process of achieving results - it’s better to set specific deadlines for yourself.

How to increase a person's height visually

It is quite difficult for an adult to grow 5 cm or more using any method, but you can use other methods to visually increase height. Doctors say that increasing the height of any person is possible with the help of correct posture. If you stop slouching and watch your posture, you can visually appear taller. A straight back and straightened shoulders will help relieve excess tension from the muscles, preventing rapid fatigue. During adolescence, the body needs correct posture for the proper formation of internal organs.

If it is enough for a teenager to maintain correct posture, then an adult needs to take slightly different actions to become a little taller. First of all, you should visually enlarge your legs. Special insoles for shoes or high-heeled boots will help with this. Of course, the last option will help a girl 20 years old or older to make her height a little taller. To grow, you can use clothes that visually lengthen the lower part of the body - long skirts, tapered pants with stripes, buttons that run in a straight line from the throat to the hem of the clothing.

The right hairstyle will help a girl visually grow after 20 years. A shell, ponytail or high bun all create a feeling of height.

How to grow up at any age

Method No. 1. General recommendations: to begin with, it should be noted that good nutrition, special physical exercises, as well as an appropriate psychological attitude favorably contribute to increasing growth. Activities that stimulate growth well include basketball, volleyball, as well as various thermal procedures and hardening.

Unfavorable factors include severe mental and physical stress. Smoking and alcohol must be completely avoided!

Nutrition. Your daily diet should contain a sufficient amount of proteins, fats, carbohydrates, and vitamins corresponding to the age norm. It is recommended to eat raw vegetables and fruits 3-4 times a day. Grain products stimulate growth well. Of these, preference should be given to black bread and various cereals.

Physical exercise. It should be noted that the following set of physical exercises can only be done by people with good physical fitness. For the rest, the load should be increased gradually. But know that too little load will not bring benefits.

To achieve the desired result, physical exercise must meet four categories: be carried out at least 3 days a week; the duration of classes should not be less than 35-40 minutes; it is necessary to involve at least 2/3 of the main muscle groups of the body; classes should be performed at an age-appropriate intensity.

The intensity criterion is the heart rate (HR) or, more simply, the pulse. You need to train with such intensity that your heart rate corresponds to 65-85% of the maximum allowable for your age. 65% is for beginners, 85% is for experienced horizontal bars. The maximum permissible NHR is determined by the formula: 220 minus the number of years of the student. If, for example, a teenager is 15 years old, then the maximum permissible heart rate will be 220-15 = 205 beats per minute. 65% of it is 130 beats per minute, and 85% is 175 beats per minute.

And now in more detail about the exercises themselves. Light warm-up run for 5-7 minutes. Set aside 20 minutes for flexibility and stretching exercises. These are various swings of arms and legs, bends, bridges, splits and simply shaking arms and legs. Hanging on the bar - two approaches without weights and one with a weight of 5-10 kg. Weights must be tied to your legs. Perform each approach for 20-30 seconds. Hanging on the bar upside down - two approaches without weights and one with a weight of 5-10 kg. Each approach is 15-20 seconds. 60-70 jumps in place, while trying to reach the highest mark on the wall. Of these, perform two series of 10 jumps, pushing with one leg. Each jump must be performed, pushing off for 15-20 seconds. On the street, climb a hill 20-30 m high, relax and, picking up speed, quickly run down. Repeat this exercise 3-4 times. Three times a week, when getting ready for bed, stretch yourself (15-20 minutes each) using rubber bands. Tie one to your legs, the other to your armpits so that they pull in opposite directions. Swimming. Perform various stretches in the water, for example, stretching your legs and arms as far as possible when swimming breaststroke. As you can see, this technique is very simple and therefore accessible to everyone. Regular implementation of the recommendations, exercises and diets described in it will lead to an increase in your height by several desired centimeters.

Method No. 2. This technique is a set of various exercises and recommendations that promote the development of flexibility of muscles and joints (hardening, massage, auto-training, a certain nutritional system and training on sports equipment). There are no age restrictions for those who want to increase their height. So, let's begin?

Nutrition. A rational diet helps increase height in approximately every tenth person, regardless of hereditary body structure. You are offered a wide range of plant and animal products, but they should be boiled and steamed as little as possible - let more active substances be retained. Three to four times a day, raw vegetables and fruits, about 1.5 kg each, preferably several types. Absolutely essential: lettuce, spinach, leaf parsley, celery, dill, onion, rhubarb, tarragon. Collect wild herbs: nettle, plantain, quinoa, fireweed, mint, dandelion, sorrel, borage. Good growth stimulants are grains: porridge, black bread. Absolutely exclude alcohol and smoking.

Autotraining. It is best to do auto-training while lying down or sitting, in a calm position. Lean your back and the back of your head on the back of the chair, put your hands on the armrests, toes pointing slightly to the sides, eyes closed. Before class, try to tense the muscles of the whole body as much as possible, focus all your attention on the meaning of the spoken words, repeat each phrase 3-5 times. Duration of classes is 3-5 minutes. What words should you repeat in depth and with concentration? They can be. The proposed text is indicative. You can replace it with another, but you should not change words during class!

So, we took a comfortable position, relaxed, and began to slowly pronounce the text, not allowing ourselves to be distracted by any external stimuli. “I'm calming down. I'm completely calm. My legs are getting heavy, my arms are becoming heavy. Pleasant warmth spreads along the left leg, gradually moving into the right leg, into the left arm and into the right hand. Warmth spreads throughout the body. The body becomes warm. The heart beats calmly. Breathing is light and even. The torso is relaxed. The muscle strength of the arms is maintained and enhanced. Nowadays, training on a simulator or exercises to develop flexibility are especially useful for me. The body is extended as much as possible. It became plastic, it became obedient to my will.”

When you say the last phrase, smoothly clench your hands into fists and hold for 5-10 seconds. Remember one more text that must be repeated in addition to the one already given when you work out on exercise machines: “My whole body has become plastic. It lengthens more and more. The torso and legs become longer. I'm growing slowly but steadily! This thought: “I will grow up!” — must sink deeply into your consciousness!

GYMNASTICS.

Complex No. 1. If this complex does not help you, then you will have to start doing exercises on more complex machines, but for now: 1. I.P. (starting position) - standing, feet shoulder-width apart, hands clasped at the top. Stand on your toes and pull yourself up stronger with your whole body, then lower your arms, clasp the lock behind your back, stand on your heels, rise on your toes. Perform 10-12 times. 2. I.P. the same, arms to the sides, rotate them forward alternately at the wrist, elbow and shoulder joints 10-12 times. Lower your arms and relax. Repeat the exercise in reverse order.

3. I.P. standing, feet shoulder-width apart. Head tilts to the right, left. Try to touch your ear to your shoulder without raising your shoulders. We lean forward, touching the floor with our fingers 20 times. Perform 10-12 times. 4. I.P. standing, legs apart wider than shoulders. We lean forward, touching the floor with our fingers 20 times. 5. Feet shoulder width apart. We bend back, trying to reach our heels with our fingers. Let's do it 20 times. 6. Bend your right leg at the knee and press your foot to the knee of your left leg. In this position, we lean forward, trying to touch the floor with our hands (10 times with each leg). 7. Take your hands back and grab the bar of the wall bars or the back of a chair at approximately the level of your shoulder blades. Sit down 20 times without letting go of the support. 8. Put your feet together, bend forward 20 times, trying to touch your forehead to your knees. 9. Sit on the floor, one leg extended forward, the other bent at the knee, foot bent back. We lean forward and touch the floor with our hands. 10. Easier on your back, legs extended, arms to the sides. Alternately raise your arms at right angles to your body. 11. turned over onto their stomach, legs straight, arms along the body. Raise your head, shoulders and legs from the floor without bending them, clasp your legs with your hands, and stretch up. 12. Kneel down and lean on your hands, shoulder-width apart. Lean forward while sitting on your heels. Hands extended, touched the floor, head lowered. 13. Sitting on the floor, legs folded “Turkish style”, hands clasped in front of the chest. Lift them up as far as you can and stretch yourself up. 14. Walking on the floor, stretch your legs forward. We lean forward, trying to reach the tips of our toes with our hands, and our knees with our heads. 15. Lie on your back, hands on your lower back. We raise our legs up, trying to reach the floor behind our heads. All exercises must be repeated 15-20 times. They contribute not only to growth, but also to the formation of correct posture. Do them after 1.5 hours.

Complex No. 2.

1. Sit on the floor, legs apart. Bend your right leg at the knee, without lifting it off the floor, and extend your heel to your torso. We also bend the left one and place it so that the outside of the foot touches the right leg and knee. We turn our torso to the left, grab the foot of our left leg with our right hand, then put our left hand behind our back and touch our right thigh. We turn our head so that the chin is above the left shoulder. We do all this while inhaling slowly, holding the pose for a few seconds, holding our breath. As you inhale, we return to the starting position without making sudden movements. Relax and, after resting for a few seconds, repeat in both directions twice. 2. Stand up, feet together. Raise your arms above your head - take a deep breath, slowly lean forward, touching your legs with your hands, and exhale with your nose. Stand in this position for up to 5 seconds. Return to the starting position - inhale. Repeat 4 times. 3. Lie on your stomach. Take a slow, deep breath and raise your head as high as possible. Then, straining your back muscles, raise your shoulders, arching your torso back, remaining in this position for 7-12 seconds. Exhale slowly - return to IP, repeat the exercise.

4. Turned on your back, muscles relaxed. Slowly raise your legs at right angles to your body. Leaning on your hands and elbows, we do a stand on your forearms. We hold the stand for 3 minutes at first, and as the complex is absorbed, up to 10 minutes. We return to IP, relax, breathe deeply and slowly through the nose. 5. Sit on the floor, legs stretched out in front of you. With your right hand, grab the toes of your left foot and lift it as high as possible. With your left hand, reach the foot of your right leg and hold in this position for 1-2 minutes. Breathing is arbitrary, deep. 6. Lie on your back, arms slightly to the sides, palms facing the floor. The legs were raised 45 degrees from the floor, held there, then raised to a right angle. Breathing is voluntary, deep. Move your legs as far behind your head as possible. Hold for a few seconds until you get tired. Then slowly return to I.P. 7. We stand with our legs apart, arms to the sides at shoulder level, palms down. We make slow tilts to the left, trying to reach the foot with our hand. Hold in this position for 5 seconds, slowly return to IP. Repeat in both directions 2 times. We breathe arbitrarily. 8. Squat down. Hands clasped in front of you. Let's try to stand on our heads. We lower our head next to our intertwined fingers so as to touch the floor, and raise our legs up. Straighten up in this position for 5-20 seconds. It will be difficult at first. 9. Sitting cross-legged, they threw their heads back and slowly leaned forward, touching the crown of their head to the floor. The arms are extended along the body. We remain in this position for 1-2 minutes. Breathe deeply and slowly.

A few recipes for those who want to grow up.

1. Proper nutrition. The diet must be sufficient in caloric content and complete in quality (the ratio of proteins, fats and carbohydrates is important). Simple healthy foods are recommended: buckwheat, oatmeal, cottage cheese with honey, baked eggs, vegetables, fruits, herbs (especially onions), garlic, celery, bird cherry, parsnips, rose hips, sea buckthorn, pollen. 2. Compliance with the regime of work and rest, physical activity. Naturally, it is necessary to give up bad habits: alcohol, smoking, etc. When playing sports, give special preference to stretching exercises, relaxation exercises, jumping, and team sports: basketball and volleyball. 3. Regular performance of special exercises (set below). Supplement them with swimming, as often as possible, hardening and thermal procedures, massage.

A set of special exercises that promote growth. Start with a short warm-up, stretch the joints of your arms and legs. The spine with the help of circular movements, bends back and forth, turns, swings.

1. Stand near the wall, stretch up, raising yourself on your toes, straightening as much as possible. 2. Pull yourself up on the bar, then, having lowered yourself, relax as much as possible and hang for a few seconds. 3. While hanging - pendulum-like oscillations of the legs to the right and left. 4. In a relaxed hang - turn the body to the right - to the left. 5. Alternately pushing off with your right and left foot, then with both feet, jump up, trying to reach a high object with your hand. 6. I.P. Lying on your back, legs straight, arms to the sides. Alternately raise one or the other leg to a right angle. 7. I.P. lying on your stomach, legs straight, hands behind your back in a “lock”. Bend over, raising your head and shoulders. 8. I.P. lying on your stomach, legs straight, arms extended along the body. Raise your legs closed straight. 9. I.P. lying on your back, hands, on your lower back. Raise your closed straight legs, trying to throw them over your back. Repeat each exercise 10-12 times or more, depending on preparation.

EXERCISES. Finally, prepare your body for the big shot. Let's move on to the simulators. Despite the fairly large selection of home exercise equipment, there is a huge selection of exercise equipment here; you will have to make them yourself. The total duration of classes to increase height will be 1.5-2 hours a day; this time in class will not be wasted! Divide the time into several times, as is more convenient for you, avoid heavy physical activity. Approximate plan for constructing classes: light warm-up, flexibility exercises, warm up the muscles with a heating pad, bath, shower, move on to pressure massage in combination with auto-training, start training on exercise machines. We master them gradually; you should not immediately hang a load heavier than 20-25% of your own body weight. Then, gradually increasing efforts, we bring the load to 70% of our own body weight by the end of the first year. An approximate scheme for increasing the load: with your weight 70 kg - the initial load is 10 -17 kg. Every day, except weekends, add 150 grams. By the end of the year the load will be 50-60 kg. At the same time, we don’t take the first 15 kg right away, but build them up over 3-4 approaches to the projectile. That is why a spring simulator (Fig. 1) with a dosed scale is initially preferable to a simulator with blocks and weights (Fig. 2).

Rice. 1 Spring simulator, Fig. 2. Exercise machine with blocks and weights

It uses a specially designed handle onto which the cable is wound. You can adjust its length and dose the force correctly. The movement is smooth, without jerking. Adjust the length of the cable so that, rising on your toes, you can grab the crossbar shoulder-width apart with outstretched arms. Learn to relax your muscles and proceed to perform a series of fading movements in amplitude, trying to lengthen your torso as much as possible as the amplitude decreases. In this case, movements: back, forward, sideways, circular. The duration of each hike is 3-5 minutes, between approaches, rest lying down, doing auto-training, do not be distracted, concentrate your attention on one thought: “I WILL GROW, I WILL DEFINITELY GROW!”

Method No. 3. Two more possible ways to increase height.

METHOD 1. PRINCIPLE:

An adjustable stretching force is applied to the legs during sleep for approximately 8 hours (sleep time). As a result of relaxation of the spinal muscles, they stretch, as well as stretching of ligaments, cartilage, joints and bones. A person's height increases over several months.

Implementation.

1. Take any clean, old shoes that are firmly attached to your feet (for example, boots). 2. Take any rubber shock absorber (harness). Attach one end of the shock absorber to the boots, and attach its other ends to any object located on the side of the legs outside the bed. 3. Before going to bed, wear shoes with shock absorbers. The tensile force is selected so that it is felt, but not strong. When moving the body towards the head of the bed, the stretching increases, and in the opposite direction it decreases. This allows you to adjust the stretch force. In approximately the same way, you can stretch your upper body during the daytime by holding the shock absorber muscles in your hands. 4. The bed should be hard so that the force is transferred to the spine. 5. In your desire to increase your height, a psychological moment plays a very important role. You must master the minimum skills of autogenic training and convince yourself that growth is normal. You must be 100% sure. There is no need to measure your height every morning - you need to take a break of several months between measurements so that the result is visible. 6. Just as tender grass makes its way through the asphalt, so a slight but prolonged stretching of the body will turn into a new quality - increased growth.

Option: To increase the length of the legs in step 4, the bed should be soft. In this case, the main stretch is applied to the legs, since the bulk of the body is pressed into the soft bed.

METHOD 2. To increase height during sleep, you need to raise the bed on the side of your head by 15-25 cm relative to the horizontal. It is known from physics that if a body is in an inclined plane, then it is acted upon by a force F, which in our case, acting on each part of the body, acts as a tensile force. The mattress and pillow must be firmly secured to the bed. The force F is equal to Q if the bed is horizontal.

REMEMBER THAT EVERY PERSON HAS RESERVES TO INCREASE HEIGHT BY 6-8 CM!