Age 20 and exercises to increase height for men after 6 weeks
How to increase height after age 20?
With a diet also conditions the current exercise, the current youth has an average height of 1m63.
However, this is only a per capita figure and especially in recent 2010, the height of young people is much different from the previous generation.
In previous generations, there were not as many nutritional conditions and physical activities as in later generations, it was an important impact on height.
However, if you were born in the previous generation, don’t worry. Here are exercises that help improve your height significantly to help you be more confident when going out.
Here are the heightened gym exercises instructed by the California Fitness & Yoga Center coach to help you increase from 2 to 3 cm after 6 weeks if you practice regularly.
- Ride the car
Regular cycling will help you increase height quickly.
This exercise causes the pelvis, leg and thigh to work continuously.
When performing each movement, the body will have to expand and create pressure on the thigh and calf muscles, helping to increase height and improve posture.
To be effective when cycling, you should leave the saddle as high as possible, so that the foot when pedaling will stretch out as much as possible.
In addition, you should also pay attention to the posture of sitting comfortably in order for the exercise to be effective, limit injury.
- Run the set
Running on the machine is definitely the easiest exercise that everyone will practice in the gym.
Although simple and close, the height increase of this exercise is significant.
Jogging not only helps you increase height effectively but also burn fat excessively well and will make you become slimmer and taller.
Jogging also has many other uses such as reducing stress, boosting the immune system, and respecting the heart.
Jogging helps increase height for men
Every time you run, you should try to run for at least 20 minutes for the exercise to work best.
Sprinting will help you increase your height best, when running at a high speed will help produce a large amount of growth hormones.
The faster you run, the more productive hormones help your bones grow. \
Initially you run at normal speed to boot, then speed up and hit your hand harder.
To increase the intensity of your workout, you can move your legs faster and lift the pillow higher.
- Up the bar
Soap is a good exercise to increase height because of this action, the lower body weight stretches, reducing the stress on the spine.
Exercises help increase height for men
To do this, just swing onto the beam and straighten your body.
If you can’t keep your body straight, bend your knees slightly.
Hold for about 20 seconds then repeat the gesture.
You hang a single bar, two hands on a single shoulder.
Bend your knee up to the right and then return to your original position and then bend your knee to the left.
Repeat each side 15 times / divided from 2-3 times.
4. Spot Jump
Spot Jump is a very simple move but works very well in increasing height for men after age 20.
Height jump exercises for men
The first step when performing Spot Jump is to spread your legs wide, knees bent.
Turn on the jump, simultaneously stretch your entire leg and direct your hands to the sky.
Perform in consecutive movements for 2 minutes, rest for 30 seconds, then repeat for 6 to 7 times.
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Plank is not only a divine movement for the abdomen but also has a special effect in increasing height.
To implement Plank, you need to lie down on the floor, use your elbows and arms to create a 90 degree angle to the floor, eyes looking straight, then slowly raise your entire body.
Ways to increase height for men
Notice to keep your body in a straight line.
You should try to keep it as long as possible, then return to the original position.
You can think of 30 seconds, this movement should be repeated 6 to 7 times.
- Jump the rope
Jump rope is an exercise that helps both increase height and reduce fat effectively.
If you regularly jump rope with high intensity, your height will be improved from 1.5 to 3 cm after 8 weeks.
Methods to increase height for men
When jumping rope, muscles will contract and stretch during exercise.
When you have to perform continuous jump movements, your body moves with a large frequency and consumes a lot of energy, from which your body will soon be in a better shape.
You should do between 3–5 sessions per week, each session lasts 30 minutes (divided into 6 halves).
Each round lasts 5 minutes: 4 minutes of jumping rope and 1 minute of rest.
It is recommended to perform 80–100 beats per minute to achieve maximum efficiency.
There has never been a very effective method to help increase height for men but it is more entertaining.
Do you guess what that is?
The following is an exercise to help you increase the height after the fastest age of 20
Swimming helps you to increase height, because when swimming, all parts work steadily, help muscles tone, hands and feet work synchronously and support bone development, and help stimulate Digest.
Swimming helps increase height for men
On the other hand, swimming also helps the body secrete hormones that support the growth of cells and muscles. Therefore, people who regularly swim will have a toned and compact body.
In addition, swimming also helps you eat well and help reduce belly fat, especially very healthy.
Spending at least 2 hours a day swimming will help increase height very effectively.
Swimming styles help increase height effectively
Breaststroke : This type of swimming has a foot pedal feature behind and strides forward.
Therefore, spine and bone development help you increase height more effectively.
In addition, the muscles also work in a dark way, making them more compact and firmer.
Swimming pool: This is a type of swimming that helps you to exercise your whole body without having great pressure on the body, relatively suitable for basic swimmers.
If possible, you should combine 2 types of swimming and frog swimming continuously to increase the height most effectively.
Or you can practice butterfly swimming.
Because this swimming style combines swimming and breaststroke, its effect is huge.
However, butterfly swimming requires you to swim and breaststroke.
At the same time, you have a tremendous strength to be able to perform.
So be sure to master the techniques of basic swimming styles before practicing butterfly swimming!
A few notes!
You must provide adequate and balanced nutrition.
This helps to create bone growth, such as Calcium and Vitamin D.
Since then, it also helps the height to grow to the maximum. In addition, you should pay attention to many other substances such as zinc, magnesium, copper, collagen, MK7, …
However, try to provide nano-calcium for the body. Otherwise, you will be very vulnerable to constipation, kidney stones, etc., affecting your health.
Increasing height in adulthood can be difficult but not impossible.
By combining a combination of exercise and nutrition, you can achieve the desired height after age 20.
Wish you success !