When you exercise, you are giving your body the level of fitness that it needs to grow taller. However, there are thousands of different ways to workout. It is important that you understand which techniques will give you the optimum results. You want to focus on exercises that lengthen your bones. However, you also want to strengthen your muscles in order to support this new growth.
Hanging exercises are a fantastic follow up to a high-impact workout. High-impact exercises tend to cause micro-fractures in your bones that are painless and heal quickly. Hanging exercises capitalize on these breaks by keeping the bones in an extended position. When the bones are healed in this lengthened position you will increase your height. Hanging also stretches out your spine and makes the cartilage expand and heal into this new length. It is not uncommon to have results of one to two inches just by performing hanging exercises as a follow up to high-impact activity. If you add ankle weights to your routine you will even further optimize your workout. Here are the descriptions of three fantastic ways to reach your height goals by hanging.
1) The Bar Hang- Of the many exercises you can do on a horizontal bar to increase your height, this is the simplest. Begin by holding onto the bar vertically so that your feet do not touch the ground for as long as you can. Then put on ankle weights and grab the bar so that your thumbs are touching and your fingers point away from you. Extend your body fully, only bending your knees if it is necessary to get your feet off the ground. Once you are hanging, make sure your head is centered between your arms and attempt to squeeze your shoulder blades together.
You should start slowly with this exercise. First, hang for ten seconds and then break for ten seconds. Repeat the cycle for five to ten minutes. As your strength improves, gradually increase your time to twenty seconds with a break of no more than fifteen seconds.
2) Hanging Knee-Ups- This is a move active way to increase your height. This technique stretches your spine, lengthens your bones, and strengthens your arms, shoulders, and wrists. Begin by grasping the bar with your hands almost touching and your fingers pointing toward you. Extend your arms and body as far as possible and exhale. Then bring your knees upward to your chest in a controlled manner that does not involve any swinging momentum. Count to two and then inhale as you bring your knees back down into the extended position. Repeat this activity for as many times as you can in one minute, and then break for twenty to thirty seconds. It would be most effective if you can do at least three sets when you work out.
3) The Hanging Twist- In this exercise you let your body build up momentum which helps you gain height. You will want to start by holding the bar with your hands barely touching and your fingers pointed away from you. Use your legs to create a momentum that twists your body from side to side. You will want to control this movement, making it gentle and even. Make a point to keep your head as still as possible.
You want to try to do this exercise for at least one minute straight. After a minute, you should break for twenty to thirty seconds. Your goal should be to repeat this process at least four times. As your strength builds, you will find that you have greater control over your movement and can add additional cycles to your routine.
Hanging exercises can really pay off if you do them correctly. If you hang from a horizontal bar you will strengthen and tone your entire body. You will also stretch out your spine. This is especially so if you wear ankle weights. If you try these three simple hanging techniques you will see your height increase.
Hanging exercises are a fantastic follow up to a high-impact workout. High-impact exercises tend to cause micro-fractures in your bones that are painless and heal quickly. Hanging exercises capitalize on these breaks by keeping the bones in an extended position. When the bones are healed in this lengthened position you will increase your height. Hanging also stretches out your spine and makes the cartilage expand and heal into this new length. It is not uncommon to have results of one to two inches just by performing hanging exercises as a follow up to high-impact activity. If you add ankle weights to your routine you will even further optimize your workout. Here are the descriptions of three fantastic ways to reach your height goals by hanging.
1) The Bar Hang- Of the many exercises you can do on a horizontal bar to increase your height, this is the simplest. Begin by holding onto the bar vertically so that your feet do not touch the ground for as long as you can. Then put on ankle weights and grab the bar so that your thumbs are touching and your fingers point away from you. Extend your body fully, only bending your knees if it is necessary to get your feet off the ground. Once you are hanging, make sure your head is centered between your arms and attempt to squeeze your shoulder blades together.
You should start slowly with this exercise. First, hang for ten seconds and then break for ten seconds. Repeat the cycle for five to ten minutes. As your strength improves, gradually increase your time to twenty seconds with a break of no more than fifteen seconds.
2) Hanging Knee-Ups- This is a move active way to increase your height. This technique stretches your spine, lengthens your bones, and strengthens your arms, shoulders, and wrists. Begin by grasping the bar with your hands almost touching and your fingers pointing toward you. Extend your arms and body as far as possible and exhale. Then bring your knees upward to your chest in a controlled manner that does not involve any swinging momentum. Count to two and then inhale as you bring your knees back down into the extended position. Repeat this activity for as many times as you can in one minute, and then break for twenty to thirty seconds. It would be most effective if you can do at least three sets when you work out.
3) The Hanging Twist- In this exercise you let your body build up momentum which helps you gain height. You will want to start by holding the bar with your hands barely touching and your fingers pointed away from you. Use your legs to create a momentum that twists your body from side to side. You will want to control this movement, making it gentle and even. Make a point to keep your head as still as possible.
You want to try to do this exercise for at least one minute straight. After a minute, you should break for twenty to thirty seconds. Your goal should be to repeat this process at least four times. As your strength builds, you will find that you have greater control over your movement and can add additional cycles to your routine.
Hanging exercises can really pay off if you do them correctly. If you hang from a horizontal bar you will strengthen and tone your entire body. You will also stretch out your spine. This is especially so if you wear ankle weights. If you try these three simple hanging techniques you will see your height increase.
About the Author:
You'll find more tips to increase height in a few weeks on Rodney Williams' informational website, which is an authoritative resource on how to grow taller naturally.
1 comment:
Nice blog :) If you want to learn more about growing taller I have a lot of articles in my blog as well :)
Here is the link:
http://www.makemetaller.blogspot.com
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