Regular exercise and sports will help increase height by 3 times increasing the amount of growth hormone. In many sports, gym exercises to increase height are effectively applied by many people. Here are the gym exercises that you should not miss.
1. Can exercise increase height?
Your height is directly affected by 4 factors including:
- Genetics: Deciding 23%
- Nutrition: Decisive 32%
- Sports practice: 20% decision
- The rest is affected by the living environment such as living or sleeping, etc.
You grow taller thanks to the proliferation of the synovial cartilage between the ends of the bones, also known as the synovial cartilage. When moving, this synovial cartilage layer will be stimulated to grow and the bones will quickly grow, thereby increasing height.
The exercise gym It will be very good for height development if you exercise properly. Exercise will wake up the secretion of growth hormone more and help the body increase height better. Proper exercise will help organs such as the pituitary gland, thyroid gland, bone system to thrive, strengthen muscles, help you get tall and healthy.
If anyone is wondering if Does the gym increase height?then the answer is yes.
2. What is the right age for gym to increase height?
The best age to gym to increase height is 18 – 20 years old, some people can last up to 25 years old. At this time, the skeleton is quite solid and the structure is stable, so doing exercises that affect the bones will help stimulate effective height increase.
However, at the younger age under 17 years old, the bones are not stable, gym training can affect the process of bone formation, causing spine deviation if done incorrectly.
3. Gym exercises to increase height are surprisingly effective
3.1. Hanging people on the bar
Exercises to increase height This helps your spine elongate thanks to the space between the vertebrae. At the same time, it also helps to stretch, legs and back, helping to relieve pain and fatigue after a long day of sitting.
Doing:
- First put your hands on the bar with 2 palms facing forward, 2 hands close together.
- Then hang on the bar for about 15-20 seconds
3.2. Roman Chair Leg Raises
This gym exercise strengthens the lower abdomen and helps correct the tilt of the anterior pelvis. In addition, it helps to keep the spine in the correct position and lengthens the spine to help you grow taller.
Doing:
- First, stand in the chair, lean back on the back cushion, 2 handrails and hang up.
- Then squeeze your abs and pull your knees in front of your chest. Lower the leg and repeat.
3.3. Locust pose
The locust pose will help improve muscle tone and strengthen the mid back, upper back, and spinal muscles. This exercise not only stimulates height growth but is also very good for spine health, especially for those of you who have to sit a lot.
Doing:
- Spread out the mat, lie face down on the exercise mat, legs close to the floor, arms stretched along the body, palms facing up, chin touching the floor so that the neck is in a straight line with the spine.
- Then pull your shoulder blades together and lift your legs, arms, head, and chest a few centimeters off the floor and hold that position for 30-60 seconds.
3.4. Bridge
This pose affects the pelvis and spine, affecting the process of height development.
Doing:
- Spread out the mat and lie on your back on the exercise mat, hands placed along the body, palms down, knees bent, legs closed.
- Slowly raise your hips so that your knees form a 90-degree angle and hold the position for at least 20-30 seconds.
3.5. Cobra pose
This exercise affects the spine, making the spine more flexible and healthy, preventing diseases such as degenerative spine disease. In addition, it also helps stimulate blood circulation effectively to help you have an energetic day.
Doing:
- Lie on your stomach on an exercise mat, hands on the floor, next to your chest and palms down.
- Inhale, use the force of your arms to lift yourself off the floor, back as much as possible, eyes towards the ceiling and hold the position, breathe normally.
3.6. Fold the body
Folding exercises can be done anytime, anywhere, helping to relax muscles, promote blood circulation, stimulate height growth.
Doing:
- Stand up straight, feet shoulder width apart, bend down, legs still straight, try to touch your toes or as close as possible.
- Hold the position for 5 seconds and then stand up straight.
3.7. Swimming
When swimming, the whole body must be active and the muscles are stretched and stretched. The movement of reaching forward, the impact of water pressure also stimulates bone growth, especially increasing the length of the spine.
Doing:
- Swimming breaststroke, standing in the water, crouching so that the hands are about 10cm above the water surface, palms facing each other and inclined at an angle of 45 degrees relative to the water surface.
- Next, while walking while fanning the water, use your arms to push out to the sides until your arms are almost in line with your shoulders, palms facing out. Then quickly close your arms and repeat the movement.
3.8. Running
Jogging is also a Gym exercises to increase height very easy to do. Regular jogging will produce a lot of growth hormone, build a healthy musculoskeletal system, which leads to the elongation of bones and an increase in height.
Doing:
- Head up and eyes looking straight ahead, relax your body, run straight ahead.
- Contact the running step with the midfoot and brush down the toe for better running momentum.
3.9. Skipping
Jumping rope has the effect of stretching the body, with the focus on the legs. During the process of you moving, jumping up and down, your muscles will be created and expanded, making you taller and more toned.
Doing:
- Choose a jump rope that matches your body proportions so that you don’t trip or make it difficult to jump.
- You’ll pop both pins through the wire and ground with both feet.
4. What should be noted when exercising to increase height?
The Gym exercises to increase height It will be more effective if you take the following precautions:
- Should have a reasonable intensity of exercise, with the supervision of a fitness coach.
- Always remember to warm up before exercise, stretch after exercise and breathe evenly during exercise.
- Drink enough water during and after the gym to ensure full energy and quick recovery.
- There should be a break between exercises, the rest time should not exceed 5 minutes.
- Do not use stimulants to avoid hindering the exercise process.
In addition to the notes when gym to increase height Then you need to pay attention to nutrition and maintain a reasonable rest routine to achieve maximum height, that is:
- Your diet needs to be full of 4 groups of nutrients: protein, fat, carbohydrates, vitamins and minerals. You should eat calcium-rich foods such as seafood, shrimp, fish, shellfish, dark green leafy vegetables, nuts… Pay attention to drink enough water, at least 2 liters per day to enhance the body’s metabolism. body.
- You should get enough sleep and go to bed early to get more growth hormone secreted by the pituitary gland during night sleep. Every day you should sleep for 8 hours and should go to bed before 10 pm to be able to sleep deeply at 11 am because the time from 11 pm to 1 am is when the pituitary gland is active to secrete growth hormone to help increase height.
The gym exercises above both men and women can be applied easily and effectively, depending on your “hardness”. Please choose for yourself Gym exercises to increase height suitable.
Johnny Jacks was born in 1985 in Texas, USA. He is the founder of Good Health Plan and is passionate about helping people improve their health and physical well-being. With over a decade of experience working in the healthcare industry, he currently works at Goodheathplan.com – a blog that shares knowledge on beauty and health.