Рост по Заказу. ПАЛЬКО.

Name: Рост по Заказу. ПАЛЬКО.
Uploaded: 2020-07-17T08:31:40.000Z
Duration: 1 h 1 s

Introduction to Anatoly Palko's Methodology

Overview of the Video

The host, Vadim Dmitriev, introduces himself and the topic of the video: Anatoly Palko and his growth methodology.

He notes that many people are unaware of Palko but may have heard about his methods through Alexander Berg, who is often mistakenly credited with them.

The video aims to provide insights into Palko's life and a detailed overview of his growth methodology published in "Lёgкая Атлетика."

Biography of Anatoly Palko

Anatoly Stepanovich Palko was born on April 30, 1933, in Odessa, Ukraine. He trained as an orthopedic doctor in Kharkov before moving to Moscow in the 1970s.

He worked at the Priorov Center for Traumatology and Orthopedics, focusing on rehabilitation for athletes and dancers after injuries.

In the early 1980s, he discovered that he had grown approximately 5 cm from exercises he developed for recovery purposes. This led him to believe he had found a method for increasing height at any age.

Development of Growth Methodology

By compiling exercises related to recovery, self-suggestion, nutrition, etc., Palko created a comprehensive system aimed at increasing height regardless of age. He began promoting this system through various media outlets starting around 1986 or 1987.

His methodology gained popularity quickly; numerous publications appeared across different magazines (around 150) covering various topics beyond just height increase.

The Rise and Fall of Palko's School

Establishment of Growth School

In the mid-to-late '80s, Palko opened a Growth School near Kursky Station in Moscow due to high demand following his media exposure. People traveled from all over the Soviet Union to attend classes there and purchase training equipment designed by him.

Challenges Faced by Students

Despite initial success with children and adolescents seeing significant results (e.g., his younger son grew to 190 cm), adults experienced less consistent outcomes—often only gaining temporary height increases that reverted once they stopped exercising.

Many adults felt misled as they could not achieve permanent growth; excessive stretching did not yield lasting results for them as it did for younger individuals whose bodies were still developing.

Later Years and Legacy

Continued Work After Closure

Following dissatisfaction among adult students leading to its closure, interest in Palko’s methods persisted into the mid-'90s when he worked at the International Academy of Beauty and Health (MAKIZ). Here he focused on helping underdeveloped adolescents using similar techniques while also patenting new exercise equipment with Mikhail Nekrasov.

Publications and Final Years

Together with Nekrasov, he co-authored books discussing growth alongside health topics like longevity ("Man and Gravity"). However, even during this period, it was noted that Palko himself had lost some height over time despite previously promoting his methods successfully until then.

The original school closed but reopened elsewhere in Moscow; however, it operated on a smaller scale primarily selling equipment rather than conducting extensive training sessions until his passing on December 25th, 2006.

A Brief Biography of Anatoly Palko

Overview of Anatoly Palko's Life and Contributions

Anatoly Palko lived a relatively short life, passing away at 73.5 years old. His contributions were largely forgotten after 2006, overshadowed by the emergence of Berg.

He was a candidate of medical sciences and had a significant following due to his expertise in spinal health and physical culture, with many people queuing for his guidance.

Despite the popularity of Berg's plagiarized methods, Palko's original techniques have positively impacted thousands, including the speaker who personally benefited from them.

Evolution of Palko's Methodology

The methodology developed by Palko evolved over time; the version from 1987 was more accessible and required fewer additional equipment purchases.

His method gained international recognition, being translated into English and published on naturalheightgrowth.com by Michael, making it available to a broader audience.

Palko’s Growth School: A Detailed Look

Publication in "Лёгкая Атлетика"

In 1986, Palko collaborated with "Лёгкая Атлетика" magazine to release seven lessons throughout the year that included special gymnastics for growth zones and posture improvement.

The first issue announced an upcoming distance learning program focused on growth techniques starting next year.

Key Concepts Introduced

The initial lessons emphasized that growth is influenced not only by genetics but also lifestyle choices; economic development has led to taller generations.

Anecdotal evidence highlighted success stories such as a girl who grew 4 cm in one month through training with Palko.

Methodological Insights from Palko’s Program

Training Principles

Early results can be expected within weeks; beginners start with simple exercises designed for overall preparation lasting about 15 minutes each session.

Growth potential may not be fully realized due to various factors like illness or injury; thus, functional stimuli are necessary alongside genetic predisposition.

Exercise Recommendations

Initial training focuses on flexibility and muscle relaxation before progressing to more intensive workouts involving equipment.

Emphasis is placed on avoiding excessive weight during exercises like hanging on bars to ensure complete muscle relaxation.

Progression Through the Growth School Curriculum

Monthly Progression Structure

The second month's curriculum introduced yoga-based exercises (asanas), which are slightly more complex yet quickly learned within approximately 20 minutes per session.

Importance of Posture

Subsequent articles stressed maintaining proper posture as critical for maximizing height potential; poor spinal alignment could result in losing up to 10 cm in height.

Methodology for Correct Posture and Exercises

Introduction to the Palko Method

Stand against a wall, ensuring your heels, calves, buttocks, back, and head touch it. Measure the distance from your body to the wall at neck and lower back; it should be approximately 2.5 cm.

The Palko method aims to achieve these measurements for proper posture. It is recommended to exercise two hours after eating and avoid workouts during illness or fatigue.

Exercise Complexes

The second complex consists of 10 exercises; some are illustrated in the text. A video demonstration by Ellie showcases these exercises effectively.

The third session introduces asymmetric gymnastics, which may seem pointless initially but serves a purpose in correcting posture through unique movements.

Understanding Asymmetric Gymnastics

While using growth trainers can temporarily improve posture and height, the spine tends to revert quickly due to habitual movement patterns.

Palko attributes this reversion to unconscious stereotypical movements that the body prefers. Asymmetric gymnastics helps combat these patterns by promoting creative movement.

Structure of Exercise Complexes

Composition of Exercises

The complex includes 12 exercises: half focus on asymmetric gymnastics (derived from dance and wellness programs), while the other half relates more to stretching techniques previously covered.

Video demonstrations accompany descriptions of each exercise, with additional images sourced online included in the methodology.

Nutrition Insights from Anatoly Palko

Dietary Recommendations

In June's fourth session on nutrition, Palko emphasizes diverse diets rich in essential nutrients without specific quantities.

He advises against unconventional diets like vegetarianism or raw foodism but recommends consuming 1.5 kg of raw fruits and vegetables daily—especially greens and wild herbs—with minimal cooking.

Rationale Behind Dietary Choices

Palko advocates for a plant-based diet as foundational since consuming large amounts of plants reduces intake of less healthy foods like hamburgers.

This dietary approach is said to provide more energy and essential minerals/vitamins necessary for growth.

Massage Techniques Introduced

Pressation Technique Overview

Starting from month seven of training, readers learn about pressation massage techniques using needle mats that stimulate skin areas linked with internal organs.

Unlike acupuncture performed by professionals, pressation involves applying pressure with plastic needles on specific body parts at home.

Preparation for Massage Sessions

Before starting pressation sessions: read contraindications carefully; clean and warm up targeted body areas; prepare an appropriate-sized needle mat for comfort during use.

Breathing Techniques in Training

Importance of Breathing Techniques

In November's sixth session—the most extensive—Palko discusses breathing techniques alongside self-suggestion (autogenic training), both crucial for mental preparation before workouts.

Breathing Techniques for Relaxation and Growth

Breathing Techniques Overview

The transcript discusses various breathing techniques, emphasizing the importance of abdominal breathing with pauses between inhalation and exhalation. A calming breath involves a longer exhale than inhale, starting with 4 seconds for both phases and a 2-second pause.

The second cycle extends the exhale to 5 seconds while maintaining a 4-second inhale and a 2-second pause. This "stair-step" approach promotes deeper relaxation as the exhale lengthens.

An invigorating breath technique is introduced where inhalation exceeds exhalation, also following a stair-step pattern. This method aims to energize rather than calm.

Autogenic Training Insights

The discussion shifts to autogenic training or self-suggestion, highlighting its ability to influence both conscious and unconscious processes. It can enhance organ function related to growth that isn't consciously controlled.

Self-suggestions improve focus on goals and self-confidence, essential for sustained growth efforts over months rather than days.

Muscle Relaxation Techniques

Effective muscle relaxation is crucial for growth; deep muscles must be relaxed to prevent them from inhibiting skeletal extension. Autogenic training helps develop the skill of relaxing these hard-to-relax muscles during workouts.

Practitioners are advised to adopt comfortable positions (lying or sitting), mentally repeating suggested phrases up to five times while monitoring sensations. Recording one's voice may aid in memorization before transitioning to mental repetition.

Training Methodology by Anatoly Palko

Equipment Design and Usage

Palko emphasizes that hanging on bars is ineffective for growth due to excessive muscle tension; instead, he designed equipment that allows gradual upward stretching with adjustable loads.

A proposed workout plan includes light warm-ups followed by muscle heating methods (e.g., heat packs or sauna), massage combined with self-suggestion, then transitioning into equipment use.

Progression in Training

Initial weight should start at 20% of body mass, gradually increasing up to 80%. Session durations should also extend from 15 minutes daily up to two hours or more over time.

Building Your Own Equipment

Construction Guidelines

Instructions include creating a device using specific designs featuring brackets and bars for grip. Variations exist based on personal construction preferences but must adhere closely to functional requirements.

If unable to construct the equipment personally, individuals are encouraged to seek professional fabrication services using provided blueprints as references.

Training Frequency and Considerations

Balancing Growth Training with Other Sports

Readers are informed about additional resources such as video demonstrations of exercises on the equipment and further reading materials regarding Palko's methodology in his book "Growth and Gravity."

Training sessions may require up to four hours daily across six days per week; caution against fatigue when combining this regimen with other sports activities is advised. Regular height measurements post-exercise help monitor any impacts on growth rates effectively.

Timing of Workouts

The timing of workouts—morning versus evening—is deemed unimportant; consistency in program execution coupled with enjoyment is emphasized as key factors for long-term adherence.

Methodology for Personal Growth

Overview of the Methodology

The methodology can be learned in its entirety but should be followed in the order presented. It is crucial to gradually master both simple and complex components without skipping any part.

Adult Height Increase Discussion

Questions arise about the possibility of increasing height in adulthood; while it is possible, there are no guarantees. A recommendation is made to maintain a self-improvement journal.

Self-Improvement Journal

The journal should include daily records of successes, failures, diet, well-being, and growth measurements to identify ideal conditions for personal development.

Additional Resources

More information can be found in the author's books "Choosing Health" and "Growth and Gravity," which contain repeated concepts as well as new important information regarding sleep, hardening practices, swimming, etc.

Commitment to Practice

The methodology requires significant commitment: approximately 3-4 hours daily for six days a week (20 hours weekly). Results vary among individuals based on their dedication and practice levels.