Как увеличить рост | Топ 20 упражнений | Добавки | Формула роста [ENG SUB]

How I Increased My Height from 181 to 185cm

Understanding Growth Potential

• Human growth is influenced by various factors including genetics, environment, nutrition, stress, sleep quality, physical activity, and health conditions.

• A formula for estimating a child's future height involves adding the parents' heights together, adjusting for gender (adding 13 for boys and subtracting 13 for girls), and dividing by two. This can yield an estimate within ±10 cm.

Personal Experience with Height Increase

• The speaker shares their personal experience of reaching a height of 185 cm using the aforementioned formula based on their parents' heights (175 cm mother and 182 cm father).

• They emphasize the importance of stretching exercises learned from childhood exercise therapy due to past spinal injuries. A detailed video about these injuries is available in the description.

Key Techniques for Increasing Height

Stretching Exercises

• The speaker references Anatoly Stepanovich Palko's work in "Growth School," which outlines effective methods for increasing height through specific exercises. Scans of relevant pages will be provided in the video description.

Hanging Exercises

• Hanging on a horizontal bar is highlighted as a crucial exercise; however, beginners may struggle due to insufficient strength or muscle tension preventing proper stretching of the spine. Alternatives include using weights while hanging or performing upper block pulls at home. Aim to increase hang time gradually up to several minutes as part of a fun challenge with friends.

Use of Massage Rollers

• Daily use of massage rollers is recommended for back warm-ups and muscle recovery after workouts; this helps prevent slouching and back pain common among taller individuals. The speaker has accumulated various models over time that cater to different needs and preferences regarding intensity and comfort during massages.

Recommendations on Roller Types

• Specific roller types are discussed:

• Red Roller: Suitable for advanced athletes seeking intense massage effects.

• Black Roller: Ideal for beginners due to its softer base.

Understanding the Use of Sports Rollers in Training

The Effectiveness and Limitations of Rollers

• Sports rollers are commonly used by girls, but they have limitations; under heavy weight, they sag over time, reducing effectiveness. Users weighing up to 80 kilograms can use them safely.

• Observations from professional volleyball clubs reveal that players utilize personal sports rollers and some even use vibration rollers for deeper muscle massage.

Benefits of Vibration Rollers

• Vibration rollers serve dual purposes: they act as a massage roller while providing deep muscle vibrations similar to percussion guns, effectively targeting back muscles.

• Recommended for those experienced with rollers, vibrating models enhance effectiveness in legs and back; simpler options are suggested for beginners.

Muscle Health and Posture Correction

• Proper roller usage improves muscle elasticity, relieves pain and tension, reduces injury risk post-training, and helps counteract slouching from prolonged computer use.

• Regular rolling helps maintain balance between back and abdominal muscles; individuals with lumbar lordosis should focus on core strengthening.

Addressing Postural Issues

• For posture-related issues like hyperlordosis or kyphosis, consulting a doctor is crucial. Common treatments may include swimming, manual therapy, massage, and other therapeutic procedures.

Growth Potential Through Exercise

• Engaging in exercises such as swimming (1-2 km per session), along with specific workouts like press corners or good mornings can help increase body height and create an athletic figure.

Personal Experiences with Rehabilitation

Overcoming Physical Limitations

• After a spinal fracture led to significant rehabilitation efforts focused on back strength, the speaker experienced unexpected growth potential through consistent training.

The Impact of Muscular Health on Growth

• Stiff or clogged muscles can hinder growth potential; improper training or nutrition may lead to decreased maximum height. Historical examples illustrate how physical constraints affect body shape.

Systematic Approach to Improvement

• A systematic approach is essential for overcoming physical challenges. The speaker shares their experience attempting non-surgical methods to correct a long-term elbow issue through stretching techniques.

Exploring Alternative Methods for Growth

Inversion Techniques

• Hanging upside down using gravity boots is recommended as an exercise method; inversion tables are also noted for their potential benefits in spinal health.

Importance of Nutrition

Nutrition and Growth: Key Factors for Children

Importance of Diet in Growth

• A child's diet must include protein, vegetables, and whole grains to reach their genetic growth potential. Omega-3 fats are also crucial for promoting growth.

• Insufficient protein intake is a significant issue hindering children's growth, while excess simple carbohydrates can lead to weight gain and reduced physical activity.

Essential Nutrients for Development

• Calcium is vital for bone health; however, its direct link to height increase lacks scientific support. Foods rich in calcium include spinach, kale, and dairy products.

• Lean proteins such as poultry, soy, fish, and dairy are essential for muscle development and maintaining healthy bones. Fast carbohydrates negatively impact the musculoskeletal system.

Role of Vitamins in Growth

• Vitamin D is critical for the muscular and skeletal development of children; its deficiency can cause growth retardation. Sources include fish, alfalfa, and certain mushrooms.

• Personal anecdote highlights that eliminating unhealthy foods led to improved gastrointestinal function and noticeable gains in physical condition.

Sleep's Impact on Growth

• Adequate sleep (9-11 hours daily for teenagers under 20) is necessary as growth hormone peaks during sleep. Quality rest supports normal hormone synthesis.

Lifestyle Factors Affecting Growth Potential

• Poor nutrition, lack of sleep, inactivity, and bad habits hinder reaching maximum growth potential. Prolonged sitting weakens muscles affecting posture.

Understanding Height Changes Over Time

• Girls typically stop growing by age 15-16; boys by 18-19. Nutrition can influence growth until this point but cannot change height after bones cease lengthening.

Daily Height Variations

• Height can fluctuate throughout the day due to factors like sitting or stress on intervertebral discs; lying down can temporarily restore height lost during the day.

Genetic Influences on Height

• The speaker reflects on family height patterns influenced by nutrition during previous generations affected by historical events like World War II.

Analyzing Family Heights

• The speaker calculates parental heights relative to grandparents' heights revealing how nutritional conditions impacted their final stature.

Conclusion on Genetic vs Environmental Factors

• Despite genetic predispositions towards taller heights in subsequent generations due to better nutrition today compared to past hardships faced by ancestors.

Growth Insights and Personal Experience

Factors Influencing Height

• The speaker discusses how height can vary among individuals, even twins, due to factors like nutrition and lifestyle choices.

• Acknowledges that being in the top 10% of height is often a matter of luck rather than solely genetics.

Personal Height Journey

• The speaker shares personal experiences regarding their height measurements, noting a significant difference between morning and evening heights.

• Reflecting on their growth journey, the speaker mentions an increase from 181 cm to 190 cm over two years, emphasizing the visual impact of this change.

Growth Techniques and Practices

• The speaker explains that their growth process took about four months, primarily involving stretching exercises and hanging on a horizontal bar with added weight.

• Additional practices included using a specific device (the Glisson loop), daily roller exercises, and taking supplements like chondroitin with glucosamine for joint health.

Encouragement for Others

• The speaker encourages viewers to pursue activities they love while also sharing insights from Anatoly Palko's works on growth enhancement techniques.