Leg Lengthening Exercises – Introduction
Aside from your spine, your legs contain several of the longest bones in the human body.
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Surrounding these bones are many ligaments, tendons and muscles which can inhibit full
extension of the leg bones.
As such, it’s important for anyone desiring more height to maximize the length of their legs using
the exercises below.
The exercises below will be used to lengthen your legs:
■ Kicking
■ Jumping
■ Cycling
■ Swimming
■ Jumping Rope
■ Sprinting
Leg Lengthening Exercises – Kicking
Repeated kicking helps lengthen the shin and thigh bone.
Ever notice how kick-boxers have longer than average legs? It’s the same principle as far as
baseball pitchers too. Pitchers usually have a pitching arm that is 1-2 inches (2-5 cm) longer
than their other arm. Same principle. Repetitive stress forces the bones to lengthen due to the
stress.
There are only 2 kicks you will have to do in this program:
Kick # 1 – Front Snap Kick
The first kick is the basic front snap kick. It’s very simple.
Keep both feet facing forward in a comfortable position, with a slight bend to the knees for
balance. Raise your knee until the thigh is perpendicular to the floor. While doing this, the ankle
should be flexed downwards and your toe should be pointed towards the floor. Next, quickly snap
your foot outward with your toe pointing outward. Once that is done, quickly return your toe to
it’s previous downward pointing position and lower the foot onto the ground. That is one
repetition.
The kick will be quick. It doesn’t matter how high off the ground you kick – our focus here is
simply on executing the quick snapping motion of the lower leg.
Each kick will last approximately than 1 second. Perform 20 kicks per leg then switch to the other
leg and repeat. That is 1 set. Rest for 1 minute between sets then repeat the process again for a
total of 3 sets.
Kick # 2 – Straight Leg Kick
The second kick is a straight leg kick. The best way to explain this is to pretend that you are punting a ball.
Keep both feet facing forward in a comfortable position, with a slight bend to the knees for
balance. Unlike the snap kick, you will NOT bend your knees while performing this kick. Keeping
your leg straight, raise your leg quickly as if you were punting an imaginary ball. Raise your leg
as high as possible with your toe pointing outward and upward. I find it helpful to imagine that
there is a target in front of me at about eye level that I am trying to kick with my foot. Quickly
lower your leg to starting position and place your foot on the floor. That is one repetition.
Once again, the kick will be quick. Your goal is to keep your leg perfectly straight and kick as
high as possible. Each kick will last approximately 1.5 seconds.
Perform 10 kicks per leg then switch to the other leg and repeat. Rest for 1 minute between sets
then repeat the process again for a total of 3 sets.
Perform 3 sets of both kicks each day (6 days/week). Shoes are optional.
Leg Lengthening Exercises – Jumping
Jumping is a great exercise for stretching the tendons in the leg and fully extending the muscles.
There are 2 jumps in this program:
Jump # 1 – Bench Jump
The goal here is to jump up onto a bench (or other safe, stable platform) and then jump
backwards off of the bench.
To perform this jump, stand facing the bench with feet shoulder width apart and toes pointing
towards bench. Your knees should be slightly bent for balance. Lower your body by bending at
the knees. While doing this, shift your body weight to the balls of your feet. Next, explode up
into the air and land on top of the bench. If you wish, you can lower then raise your arms in the
air to give you some momentum. Land on the balls of your feet – not on your heels. Once you’ve
landed on the platform, perform the same jump in reverse and jump backwards to your starting
position. This is one repetition.
Each jump will last approximately 2 seconds. Perform 10 jumps then rest for one minute, then
repeat for a total of 3 sets.
Note: This jumping exercise can be performed with one leg or both legs. Beginners should use
both legs when performing the exercise. Once you’re comfortable with the exercise and with your
balance, you can experiment with alternating the exercise with each leg separately.
Safety is important so select a bench or platform that you can easily jump onto. As your
workouts progress, you will find that you can jump higher and with less effort. When this occurs,
you can opt to increase the height of the platform.
Jump # 2 – Height Jump
The goal here is very simple – jump as high as you can.
To perform this jump, stand with feet shoulder width apart and your knees slightly bent for
balance. Lower your body by bending at the knees. While doing this, shift your body weight to
the balls of your feet. Next, explode up into the air, jumping vertically as high as you possibly
can. The primary goal is to extend your legs fully. Keep your legs straight while in the air and
your feet directly under you. Land on the balls of your feet – not on your heels. This is one
repetition.
This jumping exercise is more intense and may require more resting. Perform 10 jumps in
succession as quickly as you can, then rest 2 minutes. Repeat if you’re able for a total of 3 sets.
Perform 3 sets of both jumps each day (6 days/week).
We’ll publish the rest of the exercises later on…..
These exercises should be performed while using www.super-growth.com for better and permanent height increase.
How long until I would be able to tell the difference if I did these exercises everyday? Also what is the average leg length for a man 5’8 to 5’9 in. Tall measured from the bend in the side of the leg where the thigh meets pelvis region to ground barefoot?
Comment
Aside from your spine, your legs contain
several of the longest bones in the human
body.
Surrounding these bones are many ligaments,
tendons and muscles which can inhibit full
extension of the leg bones.
As such, it’s important for anyone desiring
more height to maximize the length of their
legs using
the exercises below.
The exercises below will be used to lengthen
your legs:
■ Kicking
■ Jumping
■ Cycling
■ Swimming
■ Jumping Rope
■ Sprinting
Leg Lengthening Exercises – Kicking
Repeated kicking helps lengthen the shin and
thigh bone.
Ever notice how kick-boxers have longer than
average legs? It’s the same principle as far as
baseball pitchers too. Pitchers usually have a
pitching arm that is 1-2 inches (2-5 cm) longer
than their other arm. Same principle.
Repetitive stress forces the bones to lengthen
due to the
stress.
There are only 2 kicks you will have to do in
this program:
Kick # 1 – Front Snap Kick
The first kick is the basic front snap kick. It’s
very simple.
Keep both feet facing forward in a
comfortable position, with a slight bend to the
knees for
balance. Raise your knee until the thigh is
perpendicular to the floor. While doing this,
the ankle
should be flexed downwards and your toe
should be pointed towards the floor. Next,
quickly snap
your foot outward with your toe pointing
outward. Once that is done, quickly return
your toe to
it’s previous downward pointing position and
lower the foot onto the ground. That is one
repetition.
The kick will be quick. It doesn’t matter how
high off the ground you kick – our focus here
is
simply on executing the quick snapping
motion of the lower leg.
Each kick will last approximately than 1
second. Perform 20 kicks per leg then switch
to the other
leg and repeat. That is 1 set. Rest for 1 minute
between sets then repeat the process again
for a
total of 3 sets.
Kick # 2 – Straight Leg Kick
The second kick is a straight leg kick. The
best way to explain this is to pretend that you
are punting a ball.
Keep both feet facing forward in a
comfortable position, with a slight bend to the
knees for
balance. Unlike the snap kick, you will NOT
bend your knees while performing this kick.
Keeping
your leg straight, raise your leg quickly as if
you were punting an imaginary ball. Raise
your leg
as high as possible with your toe pointing
outward and upward. I find it helpful to
imagine that
there is a target in front of me at about eye
level that I am trying to kick with my foot.
Quickly
lower your leg to starting position and place
your foot on the floor. That is one repetition.
Once again, the kick will be quick. Your goal
is to keep your leg perfectly straight and kick
as
high as possible. Each kick will last
approximately 1.5 seconds.
Perform 10 kicks per leg then switch to the
other leg and repeat. Rest for 1 minute
between sets
then repeat the process again for a total of 3
sets.
Perform 3 sets of both kicks each day (6 days/
week). Shoes are optional.
Leg Lengthening Exercises – Jumping
Jumping is a great exercise for stretching the
tendons in the leg and fully extending the
muscles.
There are 2 jumps in this program:
Jump # 1 – Bench Jump
The goal here is to jump up onto a bench (or
other safe, stable platform) and then jump
backwards off of the bench.
To perform this jump, stand facing the bench
with feet shoulder width apart and toes
pointing
towards bench. Your knees should be slightly
bent for balance. Lower your body by bending
at
the knees. While doing this, shift your body
weight to the balls of your feet. Next, explode
up
into the air and land on top of the bench. If
you wish, you can lower then raise your arms
in the
air to give you some momentum. Land on the
balls of your feet – not on your heels. Once
you’ve
landed on the platform, perform the same
jump in reverse and jump backwards to your
starting
position. This is one repetition.
Each jump will last approximately 2 seconds.
Perform 10 jumps then rest for one minute,
then
repeat for a total of 3 sets.
Note: This jumping exercise can be performed
with one leg or both legs. Beginners should
use
both legs when performing the exercise. Once
you’re comfortable with the exercise and with
your
balance, you can experiment with alternating
the exercise with each leg separately.
Safety is important so select a bench or
platform that you can easily jump onto. As
your
workouts progress, you will find that you can
jump higher and with less effort. When this
occurs,
you can opt to increase the height of the
platform.
Jump # 2 – Height Jump
The goal here is very simple – jump as high as
you can.
To perform this jump, stand with feet
shoulder width apart and your knees slightly
bent for
balance. Lower your body by bending at the
knees. While doing this, shift your body
weight to
the balls of your feet. Next, explode up into
the air, jumping vertically as high as you
possibly
can. The primary goal is to extend your legs
fully. Keep your legs straight while in the air
and
your feet directly under you. Land on the
balls of your feet – not on your heels. This is
one
repetition.
This jumping exercise is more intense and
may require more resting. Perform 10 jumps
in
succession as quickly as you can, then rest 2
minutes. Repeat if you’re able for a total of 3
sets.
Perform 3 sets of both jumps each day (6 days/
week).
We’ll publish the rest of the exercises later
on…..
These exercises should be performed while
using http://www.super-growth.com for
better and permanent height increase.