Dr. Norbekov’s unique technique for increasing height

What does growth depend on?

The growth of the human body stops after reaching the age of 25. This process is influenced by many factors:

1. Food – that is, how much it satisfies the body’s needs for vitamins and other substances that affect growth. First of all, these are: protein, calcium, phosphorus, iron.
2. The presence of bad habits that “ideally” complement the damage caused to the body by poor ecology.
3. Muscles, because if they are sufficiently trained (primarily this applies to the back muscles!), this “unloads” the spine, certainly making the growth process easier.

Food for growth

Calcium and iron help to grow, which means that dairy products should be present in the daily menu. But not the milk itself, but the products formed from it: cheese, kefir and cottage cheese. Apples are especially rich in iron. But food should be varied, because the body needs different vitamins.

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:

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…. Morning exercises for the spine

Exercises for body height growth

The issue of increasing growth is now very relevant for many. There are different exercises that can make a person taller. They are quite simple to perform and are suitable for almost everyone, regardless of physical fitness and age.

Takes 10–15 minutes to complete. in a day:

1. Hanging on a horizontal bar with a load. To do this, some kind of weight is attached to the legs, for example, weights. The weight should be such that you can hang on the horizontal bar with it for at least 15 seconds, gradually increasing the time to 1 minute. This duration is sufficient and does not need to be increased.
2. Standing on the floor, feet shoulder-width apart. Lean forward and lower your arms. Rotate with both hands synchronously, in one direction. The distance between hands is approximately 1 meter. 20–40 movements.
3. Standing straight, tilt your head to one side and the other, maintaining an even position of your shoulders and stretching your neck muscles to the maximum. The movement should not be sudden, breathing should be smooth. 10 movements for each side.
4. Standing, legs together, arms raised and collected in a “lock”. Slowly rise on your toes, stretch your arms up. Go down. 15 movements.
5. Sitting on the floor, legs crossed. Make a “lock” in the chest area. Slowly raise your arms, stretching your body behind them. Stay at the top for a couple of seconds. Return to IP. 15 movements.
6. Exercise with a fitness ball. Lie with your chest on the ball, hugging it on the sides, bringing your hands together. Place your feet on the floor. Maintaining a stable position, raise your head, stretching your neck, back and pelvis in one line. Then, holding your hands behind your back, raise them to the maximum height, connecting your shoulder blades.
7. Lying on your stomach, legs and arms extended. Raise the opposite arm and leg, stretching the spine. Stay at the top for as long as possible. Change arm and leg.
8. Standing, feet shoulder-width apart. Bend over and touch the floor with your fingers.
9. Sitting on the floor, legs spread as wide as possible. Alternately reach for one and the other leg, holding for as long as possible, stretching your back and leg muscles.
10. Jump as high as possible. Perform five to ten sets of 20 jumps, taking a break after each set.

Such exercises will not only help you grow, but will also help strengthen and give flexibility to the muscles of your legs, back and abs.

SportSovety.ru

Many are in search of an answer to the question: how to grow, grow taller and what exercises are there to increase height .
After all, besides lifestyle, age, nutrition and exercise, there are many other factors that determine a person’s future growth. But any person, at his own request, can grow and grow taller and become 10, 20 and even 30 centimeters taller. In this article you will learn the best and effective exercises, methods and tips that will help you increase your height and become taller. Therefore, it is advisable to apply all these exercises for growth in pictures and videos in practice, then you will succeed.

The best and effective exercises to increase height

Hanging on the horizontal bar

The first exercise to increase your height is, of course, hanging on the horizontal bar. At first, you need to hang on the horizontal bar for 3-4 approaches and 3-10 minutes per approach. When hanging, try to stretch your muscles as much as possible, especially your back, to do this, make movements to the left, right side and sway a little.

Splits, leg stretching

Also, if you are under 25 years old, you can extend a person’s natural growth with splits exercises and leg gymnastics. To do this, it is better to sign up for gymnastics or perform the exercises given in the video every day. Find out how to do the splits quickly.

Swimming

There are also exercises to increase height related to swimming. But it all depends on the species you are swimming with. For example, the best type of swimming for growth is, of course, breaststroke or crawl. It is advisable to swim in the pool 2-3 times a week or even more often.

Sit less

To increase your height, you need to monitor your posture and do exercises and light warm-up, stretching your back and whole body every hour.

High jump

Also, exercises for growth can be associated with jumping rope, but for this you need to select the necessary terrain. It is advisable to gradually raise the bar and try to jump to a certain point. Simple and light pull-ups to a certain set point also help to increase height. Learn: the correct types of push-ups.

Eat more foods for growth

Of course, you don't have to eat a lot of meat to increase your height . In general, it is advisable not to overeat, and you need to eat more than just meat, but also more vegetables, fruits, berries, fish, eggs, legumes and cereals. It is advisable to take light walks after meals so that the necessary material goes towards building your height and not your belly, putting off excess weight.

So in the article you learned the basic exercises for increasing height, apply them and ask your questions in the comments. Even if you are over 25 years old, your height can be increased by 5-7 centimeters simply by straightening your spine through physical exercise. And if you are not yet 25, then your height can be increased even by 30 centimeters, not only with exercise, but also with proper nutrition and lifestyle. After all, heredity and genes play only 20% of the role in building growth, the remaining 80% of growth depends on you.

SportSovety.ru Sports exercises in pictures and videos

Jump rope

Everything is simple here - learn to jump rope and gradually complicate the exercise. Muscles and bones are strengthened, dexterity and coordination of movements are enhanced. Regular practice will add a couple of centimeters to your height. Important points :

• shoulders are static;
• Mostly brushes work;
• elbows pressed to the body;
• landing on toes;
• changing the pace is not recommended;
• watch your breathing.

Summarize. The exercises listed above are multifunctional - they will not only add a couple of centimeters to your height, but will also improve your health. Agility, flexibility and coordination will appear. Do not forget about vitamins and microelements - they must enter the body. Vitamin D, iron and calcium are extremely important. Create an individual training program and go ahead!

Exercises to increase height according to Norbekov

Mirzakarim Norbekov is the famous author of many effective health techniques. Exercises “for growth” according to Norbekov are ideal for home conditions, but they must be done taking into account the following advice from the author:

• you cannot be distracted during the process - it is important to focus on your feelings;
• You should also not overexert yourself or exercise when you are drowsy, tired or have a “heavy head”;
• It is undesirable to exercise with an empty stomach and immediately after a meal;
• In the first 2 weeks, it is advisable to limit flour, salt and meat.

Here is a classic set of movements from Norbekov, for the shoulder girdle:

1. Round your back 15 times, along with your shoulders, pull your chin towards your chest. Hold for 6 seconds with your chin close to your chest. The top of your spine should be taut like a bow. Exhale as you arch.
2. Without a break, do 15 back bends, tilting your head back, with your palms resting on your lumbar back. Inhale each time as you bend back.
3. Keeping your head static and your back straight, lift your shoulders upward, with effort, at your optimal pace, 15 times.
4. With your arms stretched down along you, point one shoulder down and the other up. The head reaches behind the shoulder which is below. Do 6 times in both directions.
5. Rotate with straight arms, 15 times forward and backward, while breathing evenly and trying to relax your arms.
6. With your arms extended along your body, bend to the sides, again from a standing position, 10 bends each.

For clarity, I recommend watching exercises for body height growth, video complex:

Shoulder stand

“Sarvangasana” is another exercise that came to us from yoga. The weight of your body is supported by your shoulders, back and neck, and your legs are constantly pulled upward. The end result should be a clean vertical line. The head and body are located at a 90-degree angle to each other. To avoid injury, stay upright and do not lean to the sides. Another recommendation is to strengthen your thyroid and deltoid muscles in the gym.

Guy and man

It is possible to increase a person’s height at home even after he has crossed the twenty-five-year mark. Medicine offers several ways to help you grow twenty centimeters. Among them are chemical effects on the body, surgery, and hormonal treatment.

Orthopedics has made great progress, but such methods are not yet commonplace. The techniques themselves are complex and often painful, not to mention the fact that not everyone can afford them.

If you are not ready to take drastic measures, then use the means at hand - proper nutrition and exercise. Everything is more or less clear with nutrition, but let’s talk about exercise in more detail.

How to increase a man's height? Do exercises daily, mainly on the horizontal bar. You need to hang on the horizontal bar, keeping your hands shoulder-width apart. You need to remain in this position for several minutes, then you can rest. The break cannot exceed thirty seconds, after which you will have to return to the horizontal bar. Now you need to not just hang, but swing your legs.

Another exercise is also suitable. Hanging on the horizontal bar, legs are bent at the knees. Then they straighten up and bend like a cat. Circular turns are performed only with the body; the legs cannot be separated. You need to repeat it ten times, you can rest for thirty seconds in between.

Hanging on the horizontal bar, the legs are tilted first to the left and then to the right. To make it clearer how to perform the exercise, imagine a pendulum. Rest lasts thirty seconds, then make circular movements with your legs in different directions. Having rested, the legs are pulled towards the stomach, either together or in turn. All exercises must be performed ten times.