Your guide to grow taller ! Grow taller exercises , diet, tips, secrets

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Variety Ankle Weight Method

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Part 1

1. Stand with the feet about 18-20 inches apart and bear the weight of the body on the heels with the toes turned outward. Now turn the weight of the body on the toes with the heels outward. Stretch the leg as far outward as possible without strain. Alternate and repeat many times.
2. Raise one foot backward and bend toes forward and backward several times.
3. This time, bring the foot forward and twist the toes in a circular motion.
4. Raise on your toes as high as possible, making a few efforts to go still higher.
5. Stand straight up and twist the outside foot outward and the inside foot inwards, and perform a rocking
motion.
6. Stand on the heels and roll back and forth and side to side.
7. Bend on one knee, and lunge right to left.

Part 2

1. It is advised to try to do at least 100 (high) kicks a day and then add 100 more every 2 weeks, stressing
more on extension than speed.
2. While hanging, move your legs in the motion of riding a bicycle, being sure to stretch your legs to
the limit.
3. Try walking with high leg movements, like trying to touch your knees to your chest.
4. This next exercise is basically like doing a free throw. You squat down as low as possible, then use the
perfect extension like you’re shooting a free throw, if done right it stretches the whole body.
5. Put one leg on a chair and then jump up, switching legs in mid-air. You basically use your leg strength to
propel yourself.
6. This is a kicking exercise – you kick as high as possible and then without bringing your leg down, kick
as many times in the same spot as possible.
7. Grab a small weight and then bend your knees, now squat and then by moving diagonally, extend
the arms (with the weight) and extend as far left as possible.
8. Now hold the position and return to the starting position and do the same, going to the right side.
9. Now do the exercise when jumping
10. Sit on your shins and then jump to your feet, and as soon as you get to your feet, jump up reaching out as
far as possible.
11. While hanging, pull your knees into your chest and then bring them behind you into your back, holding
the position each time.
12. Pull-ups but you pull up with your head in front of the bar, then go down and pull up with your
head behind the bar.
13. While hanging, pull your legs upward to your chest, then let them suddenly drop.
14. Lateral jumping over an object at least a foot high. These exercises are meant to be done with
ankle weights that weigh around 3-5 pounds.

Part 6

STRETCHING
Kicking

Any forms of kicking exercise including front kick, snap kick, side kick or back kick, to a certain extent
stimulate the cartilaginous portion of your knee. Even if your bones are fused, there may still be room for slight
growth. Do 100 repetitions initially and increase at your own pace.
Kicking helps to grow the shinbones and the thighbones. It is perhaps one of the most hectic and tiring
exercises of all, which helps you, grow taller. If you watch Thailand’s kick boxers, they have extremely long
legs. Almost all kick boxers have legs an inch or two longer than usual. You need a stable surface and maybe
a pillar or something similar to support yourself and stand while kicking. A kicking bag is very highly
recommended. Do not put ankle weights, shoes, or other heavy objects on your feet. Make sure there is ample
fresh air in the exercising area.

Start by cycling for 15 – 20 minutes or doing leg rises for 5 minutes to loosen up your muscles. Once you have
warmed up, start the routine. It consists of 1000 kicks on each leg in one day. So you are doing 1000 on left leg,
and 1000 on the right leg. Break up your schedule to workout about half an hour in the morning and half an
hour before bed. We suggest doing 20 reps on left leg, and immediately doing 20 on the right and then pause
for 30 seconds after each 100 kicks. You will simply perform quick snap kicks and try to keep your feet near
the floor.

Do not try to move your shin only. When you kick, let your shin move and try to ‘extend’ out your thighbone.
The reason you should extend out your thigh bone, is because 1000 kicks put enormous stress on the knee
joint. Instead, try to kick the shin and just milliseconds before the shin gets locked, extend out your thigh bone
to absorb the shock. It will definitely feel weird at first, but after two to three months it will become second
nature.

Hanging

Swinging on a height vertical bar can increase your height by itself by 1 even 2 inches. With hanging exercises,
gravity would help pull your spine to elongate it. These exercises will strengthen the wrists, arms, and
shoulders. It will also stretch and lengthen the entire spine.

1. Bar Hang

Bar hang onto a horizontal bar with both your feet off the ground for as long as possible. Start with 20 seconds and
increase as your arms grow stronger.
– Latch onto the nearest pull up bar just before you put on your ankle weights. Grab the bar with both hands
so your thumbs are touching each other and your palms are facing away from you.
– Let your body hang completely straight, with your toes pointing to the floor. (If the bar is too low, bend
your knees until your feet clear the floor.)

Bar Hang

Part 6

STRETCHING

– Put your head between your arms so your ears are in front of your biceps, and try to squeeze your shoulder
blades together.

– Hang for 10 seconds, drop off the bar and take a 10-second breather, then hang for 10 seconds again.
– Increase your hang time after a few sessions to 20 seconds with a 15-second break.
– Basically try to stretch on the bar for around 5-10mins. Take a break if you feel tired.

2. Hanging Knee-ups

– Stand under a chin-up bar.
– Grasp the bar, hands almost touching, fingers facing forward.
– Your arms and body is fully extended. Exhale and bring your knees to your chest.
– Do not swing your legs up or use any momentum. Lift your knees up slowly and with control.
– Count to two and then inhale as you slowly bring your knees down.
– Once you are hanging fully extended, repeat the exercise as many times as you can in 1 minute.
– Return to standing position and shake your arms. Rest for 20-30 seconds.
– Repeat 3 more times.

Hanging Knee-ups

3. Hanging Twist

– Stand under a chin-up bar.
– Grasp the bar, hands almost touching, fingers facing forward.
– Using your legs for momentum, slowly start twisting side-to-side.
– Twist in a gentle and controlled manner.
– Keep your head stationary at all times.
– Perform as many twists as you can in 1 minute.
– Return to standing position and shake your arms. Rest for 20-30 seconds.
– Repeat 3 more times.

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