You feel self-conscious because of your modest height, you want to have a standard body but don't know what to do. Increasing 1 - 2 cm is always the desire of many people to improve their figure. We introduce to you height-increasing exercises for both men and women, which are applied by many people to develop their stature.
Hanging bar exercises help increase height
Hanging bar movements are very simple but help improve height from 1 - 2 cm. Your figure will become balanced when performing this exercise. The weight of the body is used to stretch the spine. Each person's height can increase up to 5 cm if they practice diligently and regularly.
The steps to hang bar exercises are as follows:
Step 1: Prepare a sturdy bar that can withstand the weight of the body.
Step 2: Hold the bar with both hands, palms facing out. Relax your shoulders and hips so that gravity pulls you out.
Step 3: Slowly relax your spine and stretch as much as possible. The duration is 20 - 30 seconds and repeat 3 to 5 times each time.
Do the bridge pose
Both men and women can practice this exercise to increase height. The exercise affects the hip bones, spine, and legs, so it can help you increase height. In particular, people with back pain, neck pain, thyroid ... when practicing will have positive changes to the body.
The sequence of steps is as follows:
Step 1: Lie on your back on the mat and place both hands along the hips and thighs.
Step 2: Bend your knees perpendicular to the floor, creating a distance of 2 legs equal to shoulder width. Then, hold your ankles with both hands or interlace your hands and place your hands straight on the mat.
Step 3: Inhale deeply and slowly lift your back until your back and neck are stretched.
Step 4: Breathe evenly and slowly, hold step 3 for 30 seconds.
Step 5: Slowly lie down and return to the starting position. Note that you should breathe slowly and deeply, and repeat the movement 3-5 times.
Cobra stretch to increase height
This exercise is one of the popular exercises in yoga, it helps stretch the spine and increase flexibility and cartilage growth. By practicing stretching like this regularly, you will have height development, reduce belly fat, relax and improve blood circulation, and stabilize the digestive system.
The exercise with 3 steps is as follows:
Step 1: Lie on the floor, face down and palms down on the floor. Place your hands next to your shoulders.
Step 2: Inhale, then use both hands to slowly lift the spine by bending the body. Head and chin facing up, back arched and chin lifted as high as possible.
Step 3: Repeat the movement 3-4 times and hold the position for about 30 seconds.
Pilates roll to increase height
This Pilates exercise helps the spine stretch to its maximum, and the body works flexibly, thereby developing strong bones. Practitioners can increase their height by at least 1-2 cm after practicing. The movement is very simple and you only need to spend a little time to incorporate it into your exercise routine.
Step 1: Lie flat on the floor and keep both hands fixed along the body so that the palms face down.
Step 2: Close both legs and then point straight up to the ceiling.
Step 3: Slowly bend your body and bring both legs towards the top of your head until they touch the floor.
Step 4: Hold the movement for 15 - 30 seconds then return to the original position. Do the exercise 3 - 5 times.
Dry land swimming helps increase height.
In addition to swimming, practitioners can apply dry land swimming movements right at home when the weather is not convenient. This exercise will simulate the same as when you swim underwater. This contributes significantly to the height development process of each person, suitable for all subjects.
Step 1: Lie face down on the floor, palms facing down, and stretch both arms straight in front of you.
Step 2: Stretch both legs straight then raise the right arm and left leg to the bed. Lift as high as possible and note that the arms and legs are kept straight.
Step 3: Hold step 2 for 3 - 5 seconds, then return to the starting position.
Step 4: Repeat 3 to 5 times on the other side.
In addition to the popular exercises mentioned above, you can choose some other sports such as jumping rope, basketball, weight training with legs... to increase height. Besides, each person needs to have a reasonable scientific diet and increase the necessary vitamin D for bones to absorb calcium effectively.
Conclusion
The above height-increasing exercises are training suggestions that we share with you. If you want to update more useful knowledge to have a standard body shape, and height perfection through professional gym exercises, please contact us immediately.
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