How to increase Height?

Unfortunately, it is not so easy to become taller and increase your height in adulthood. In reality, this is an extremely difficult task, solved rather by a severe surgical operation, than by pulling exercises on a horizontal bar or by following a special diet. Only a teenager can grow 5 or even 10 centimeters, while the growth zones of his body are still open.
How to increase Height?


However, correcting the posture, developing and strengthening the muscles of the back, as well as observing a number of simple rules in choosing clothes, can make any person visually superior. Exactly and vice versa - the weak muscles of the body and the press, the humpback spine and the wrong clothes will make dwarfs even a man or a girl with quite normal height.
What affects the height of a person?
Scientific studies suggest that genetic factors and belonging to a particular race play a major role in shaping human growth. Behavioral factors (for example, adequate protein nutrition and regular exercise) contribute no more than 15–20% of the result (1). In other words, human growth is laid by nature before birth.

Statistics show that the average height of a Russian man is about 175-177 cm (2), which fits the average number for men in Europe and North America - 176 cm. At the same time, the average height of men in Latin America is 170 cm, and in Asian countries - only 165 cm. The average height of a Russian woman is defined as 169 cm.

How to become higher: the main rules

Observing the rules below, you can grow (or, more precisely, “stretch out”) by 3-5 cm, even in adulthood. To do this, you do not need expensive supplements or painful operation to stretch the legs. It is enough only to review your style of clothing and regularly engage in special physical exercises to straighten the spine.
1. Straighten your shoulders. Maintaining a correct posture with widely melted shoulders and a straight back is the simplest way to become several centimeters taller. There are many exercises that can help you in correcting your posture. Under the link you will find home

2. Stop hunching. Constant sitting in a sitting position (starting from work in the office, ending with driving a car) leads to a violation of posture. It also hurts that when using a mobile phone you have to look down - it makes you hunch. The result is a gradual decrease in height by several centimeters.

3. Take a swim. Swimming is deservedly considered one of the most important physical activities for the creation of athletic build. However, to increase your height, you will have to learn to swim at least 1-2 km per lesson, alternating with the styles of “crawl” and “butterfly”, and not just splashing in the pool 10 minutes a week.

4. Perform exercises on the bar. The developed muscles of the upper back and shoulders will not only facilitate the daily maintenance of correct posture, but also lay the foundation for a sports constitution. Recall that the best exercise for the development of the back on the bar are pull-ups - they "straighten" your spine and help you grow.

5. Dress in the right colors. Clothing can make a person visually higher or lower. The best combination to increase height is the combination of "light bottom + dark top" - for example, white pants and a dark V-neck T-shirt. In contrast, wide jeans and a long baggy sweater will make the person lower.

6. Change your hair. Visually stretch in height by several centimeters will help and hair, raised up with the help of styling gel. At the same time forget about the effect of "wet hair" and use only matte styling products in small quantities. Before you apply the gel, the hair is better to wash and blow dry, lifting them up.

7. Increase the amount of protein in the diet. Studies show that the lack of protein in the diet of the child is a key problem hindering his growth. Sports diet for muscle growth will be very useful if you decide to regularly practice any strength exercises to improve posture and straighten the spine.

Is it possible to increase Height surgically?

When growth is delayed during adolescence, the doctor may prescribe injections of synthetic growth hormone, leading to an increase in bones with open growth zones. However, for adults who strongly want to become taller, this method will not work. In their case, an extremely painful bone extraction operation will help increase growth.

The essence of the operation is that staples with knitting needles, inserted into the surface layer of the bone, are first placed on each leg; then the threaded rod is gently moved apart by about 0.25 mm four times a day. As a result, the operation adds 6-7 cm of height, but takes up to 12 months, most of which the patient spends on crutches.

How to increase height by 10 cm?

In fact, only a teenager will be able to add 10 cm to his height until the end of the puberty cycle, while his growth zones remain open - in this case, special exercises to stretch the spine, hanging on a horizontal bar and regular swimming will help. However, for people older than 20 years, such methods will not work.

At the same time, we note that strength training and the performance of heavy basic exercises with a bar have an extremely negative effect on the growth of adolescents and schoolchildren, since the vertical load exerted by dumbbells and a barbell literally prevents bones from growing. In addition, enhanced testosterone production (the main muscle hormone increase hormone) closes growth zones much faster.

Nutrition to be taller

Scientific studies prove that a lack of protein and calories in a child’s diet leads to a noticeable slowdown in body growth. For example, the average height of men in North Korea is about 7 cm lower than that of South - the cause seems to be not so much genetic factors as chronic malnutrition and lack of vitamins over several generations (3).

In order for a child to successfully realize the genetic potential of growth embedded in it and stretch out to the maximum number of centimeters, his diet must contain not only protein sources, but as much as possible vegetables and whole grains. Also, to increase the growth of children, it is important to regularly use sea fish - a source of beneficial omega-3 fatty acids and iodine.

Growth Supplements

The most important components for increasing growth are vitamin D and zinc - while getting enough of these vitamins and minerals is especially critical in the first years of a child's life. Unfortunately, however, the intake of these substances in supplements or natural products is in no way capable of increasing the growth of adults.

With regard to calcium, the relationship between human growth and the use of calcium-containing products is not supported by recent scientific research. In addition, science is increasingly confident that the additional use of calcium does not improve the condition of the bones in adults (4). In other words, milk is completely incapable of helping you grow in height.

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