Increase your Height from 2cm to 5cm

Exercises to increase height that children and adults can practice help increase height from 2cm to 5cm in general if you continue to practice them for a while.

Before age 18 :

For ages 1 to 12 years: Children tend to grow by about 6.35cm each year

Age from 12 to 18 years: A growth spurt occurs during puberty. Teenagers grow about 10.16cm each year

Exercise can increase the production of growth hormone (human growth hormone) by stimulating nerve terminals directly linked to the pituitary gland.

Through proven exercises, this training helps children under the age of 18 reach their maximum possible height.

After age 18 :

Age 19-25: After the age of 18, due to hormonal changes, they grow at a slower pace. But you still have the chance to grow another 2cm to 5cm.

Age 25-40: It is difficult, but not impossible, to change your height after the age of 25. People start to shrink after the age of 40.

Exercise can increase the production of growth hormone (human growth hormone) by stimulating nerve terminals directly linked to the pituitary gland.

Yes! You can increase your height, even after the age of 18! With these proven exercises, you can not only add inches to your height, but you can also build stronger bones.

Read also: Make your shape more attractive through jaw exercises

Exercises to increase height:

The first exercise: back extension exercise while standing Time 00:45

Stand with feet slightly wider than shoulder width.

Raise your hands up with your palms facing the ceiling.

Use one hand to hold the other. Bend your body from side to side.

The second exercise: hands on the head down Time 00:45

Stand with your feet shoulder width apart. Place your hands behind your head and open your elbows to the sides. Bend your legs slightly.

Sit your hips back and bend your upper body forward until your back is almost parallel to the floor. Come back and repeat

Third exercise: squat jump Time 00:30

Start in a squat position, then jump up, using your abdominal muscles to build strength. This exercise works your abdomen

Fourth exercise: Extending the calf left and right Time 00:45

Stand a large step in front of a wall. Step forward with your right foot and push the wall with your hands.

Please make sure your left leg is fully extended and you can feel the stretch of your left calf. Hold this position for a few seconds. (The opposite for the second foot with the same duration.

Warning: Exercises to increase height should be practiced every day upon waking up and before sleeping

Exercise Five: Butt Bridge Time 00:45

Lie on your back with your knees bent and feet flat on the floor. Place your arms flat at your sides.

Then lift your butt up and down.

Sixth exercise: Extending the spine forward Time 00:45

Sit on the floor with your feet hip-width apart. Raise your arms at shoulder height, and tuck your chin toward your chest.

As you exhale, pull your belly in and use your hands to reach your toes. Inhale and return. Repeats

Seventh exercise: raising the leg with the splayed footTime 00:30

Stand with your feet shoulder width apart. Place your hands on the wall to maintain balance.

قم بلف كاحليك لجعل أصابع قدميك تشير إلى الخارج، ثم ارفع كعبك لأعلى ولأسفل.

Exercise Eight: Standing glute kicks against the wall Time 00:45

Stand straight with your arms on the wall, then kick your left leg back and extend it as far as you can, while keeping your legs and back straight and lifting your head up.

Return to the starting position and repeat the exercise. For your right leg

Ninth exercise: Cobra stretch movement Time 00:45

Lie on your stomach and bend your elbows with your hands under your shoulders.

Then push your chest up and off the floor as much as possible. Hold this position for seconds.

Exercise Ten: Attachment Time 00:30

Get tape or something you can hold on to. Get into a hanging position, keeping your hands shoulder-width apart and holding this position.

To download the program on Android and iPhone from here:

For android here

For Iphone here

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