Height increase routine

8/10/2019 Height increase routine

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ULTIMATE HEIGHT ROUTINE

Wake up, get lemon and water. Mix it with honey every other day.

Eat protein breakfast after Im done, including sources of Vit C.

Warm up before stretching. 15- 20 min.

5-7 minutes: relaxed running at moderate tempo.

10-15 minutes: prepare joints and muscles:

-

MORNING EXERCISES:

Do them 4-5 hours a week, for at least one hour each day.

NEVER go 2 days straight without doing these.

OUTDOORS (Main choice):

1. Hold your hands up on a horizontal bar over your head. The bar should be high enough tokeep your feet off the ground. Completely relax your body, every part of it (relaxing

technique is very important and will be explained in the other lesson). Hands are the only

part of your body that you should be kept as strong and muscular as possible because youwill need to do this particular exercise very often (later I'll explain how to make your

hands stronger). Keep this position of hanging on horizontal bar for about 20-30 seconds

or less if your hands are not strong enough (for beginners). Take a one minute break andrepeat.


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2. Try to reach some high overhanging object (like the branch of a tree) with your fingertips

by jumping in the same spot and pushing up with both of your feet at the same time. Then

try bending your legs at the knees, bending down your body, and then stretching yourbody and legs. Do these jumps with all your power, jumping as high as possible. Make 10

jumps. Do not rush, have 5-8 seconds intervals between them. Rest afterward by walking

slowly for 2-3 minutes.

3. Now you should jump in the same spot while trying to reach the same object and using

one leg at a time: 10 times from the left leg, 30 seconds relax time; 10 times from theright leg, 30 second relax time; 10 times hopping from one leg to the other, switching

each time (30 jumps altogether). Do slow motion exercises for 4-5 minutes to reduce

your heartbeat.

4. After each series of bends (left, center, and right) make one to the back, while keeping your

balance (fig. 12). Do 3 series of these light body bends. Then do 5 series of pushing down as

hard as possible. Try not to tense up your body; let it be relaxed. Take 1 minute of slow walking,

then do 5 more series of the same bends (left, center, right), but this time let your hands touch thefloor with every bend (fig. 13, 14, 15).

5. Walk slowly for a while. Hold both your arms horizontally in one line with your palms up so

you look like a cross (fig. 16). Imagine a lot of pure energy around your body. Breathe the air

into your lungs and slowly move your arms up and then down in front of you, letting the air out

(fig. 17, 18). While doing this, imagine grabbing the outside energy and inserting it into yourbody. Do this a few times, until your heartbeat has lessened and you feel rested.


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6. Hold up on the horizontal bar, relaxing for the first few seconds, then lift your legs up,

bending them at your knees, as high as possible. Keep this position for 20-30 seconds,

then slowly lower your legs, and release the bar. Rest for 2 minutes, and then repeat thisexercise one more time.

Take a break for 4-5 minutes.

7. Do the reaching jumps with a running start. Move back about 12-15 feet (4-5 meters)

from the object you want to reach. Run slowly toward this object making the last twosteps faster, then jump while pushing up with both of your feet and stretching your body

out to touch the object with your both hands. Do these leaps 5 times, then, after a shortbreak, repeat them 10 times using one leg to jump, switching from left to right and back

each time.

Cooling down:

At first, hold your hands together on topof your head and try to reach as high as possible by stretching all your body (fig. 11). Try to

imagine that somebody is trying to pull you up holding your hands. Do it for one minute while

you are walking slowly. After that, move your hands together in a very slow circular motionwithout touching each other. Every time your hands rise up, stretch your legs and spine as much

as possible. Don't forget, do not stop walking. 2-3 minutes later you just continue your slow

walk, relaxing and imagining the process of your body's growth

*KEEP GOOD POSTURE THROUGHOUT THE DAY.

* STAY HYDRATED


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EVENING EXERCISES (1h). Perform 5-6h before sleep.

Dynamic Height Increase Program: Exercises 1-20

1. You have seen boxers in the ring warm up by jogging before the fight.

Before you do the exercises, jog for about 3 minutes. This will stimulate

the circulation in the whole body. You can also march bending your knees as

high as possible and at only one point.

2. Stand erect with your back and heels together 20 inches from the wall. Then

raise your arms backwards without bending the elbow, till they touch the

wall. Perform 15 times.

3. Stand erect, and raise your arms above your head, joining them with your thumbs. Now stretch and

swing or bend to the right and alternately to the left 15 times.

4.

Stand erect and raise your arms straight and above your head. Now bend andtouch your toes then back to original position. Perform 15 times.

5. Stand erect. Raise your arms straight on your sides so that they are

parallel or in line with the floor. Now, turn your entire upper body to the

left, then to the right, with your arms making a circular motion. Perform

15 times.


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6.Stand erect, and without bending your elbows, stretch your arms straight,

clap your arms in front then at the back. Perform 10 times.

7.

a) Stretch the neck forward and upward, then backward as far as possible.

Perform these motions 10 times.

b) Perform the head motions but this time resist the

forward or backward

movement with your hand.

c) Now, push your head to the right with your left hand as

you resist the

movement with your neck muscles. Then reverse by

pushing your head to the

left. Perform 10 times.


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8.

Lie with your back flat on the floor. Raise your arms and let them lie on

the floor above your head. Now raise your back, hips, and legs, making your

body rest only on your shoulders and heels, forming an arc. Pause for a

while before you bring your entire body down. Return to original position.

Perform 10 times.

9. Lie on your right side of the floor, with arms on your sides and your feet

straight together. Then swing your left foot forward as far as possible.

Do this 10 times. Next, lie on your left side and repeat the same movementswith your other leg. Perform 10 times.

10. Get a file of newspapers just high enough to help you reach the arch of

the doorway or a low ceiling with your fingertips. Stand erect without

raising your heels and reach upwards. Do this everyday, removing one

newspaper each day. But stretch up and try to reach the ceiling just

the same.


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11.

Stand erect, and without bending your arms, rotate them backwards like the propellers of an

airplane, with your shoulders as pivots. Swing them as far back as possible. Perform 15 times.

12. Sit erect on a chair. Clasp your hands behind your neck. Exhale as you

slowly push your head downwards and between your knees. Resist the downward

movement with your neck muscles as you resume the original position.

Perform 10 times.

13.

a) Lie with your face on the floor and your hands at your back. Then raise

your head, shoulders and legs at the same time. Perform 5 times.

b) Place your arms at your sides and alternately raise your legs withoutbending your knees. Stretch your legs until you get tired.

c) Place your hands behind your neck. Let someone hold your feet down as

you full your elbows up and as far back as possible and try to raise

yourself from the waist up. Perform 5 times.


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30 Second Sprint Max Out, then continue with #18.

18. Stand erect. Raise your arms, stretching your body fully upwards. Then

rise on your toes as you breathe in. Raise your heels as high as possible.

Exhale and return to original position. Perform 15 times.

19.

Stand erect. Place your hands down and straight together at your back andpull your arms as far back as possible. At the same time pull your shoulder

blades together or towards each other. Perform 15 times.

20. Find a bar, brace, or door you can grasp and suspend from. Hang as long as

you can or until your fingers get tired. Rest and then perform 4 more

times.


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PERFORM 1H 30MIN BEFORE SLEEP. END 30MIN BEFORE SLEEP.

Adding Height Program:

-Do morning warm up.

Perform ONE ROUTINE per day. Alternate routines daily.

Each exercise is 10 reps.

ROUTINE # 11.1 The Cobra

Lie on the floor face down with palms on the floor under your shoulders. Begin to arch yourspine up leading with your chin. Arch as far back as possible. Each repetition should last

between 15-30 seconds.

1.2 The Cat Stretch

Get on your hands and knees with your arms locked out. Inhale as you flex your spine downand bring your head up. Exhale as you bring your spine up into an arched position whilebringing your head down. Each repetition should last between 3-8 seconds.

1.3 Basic Leg Stretch

Sitting down, spread your legs far apart. Reach for your toes. Try to keep your knees asstraight as possible. Now move into reaching for the toes on the other leg. Be sure to keep

your spine straight and move from your hips. Do not arch the upper spine. This stretch

works both your spine and legs. Each repetition should last between 6-15 seconds.1.4 The BridgeLying down with your knees bent and feet flat on the floor as close to your butt as possible,

grab your ankles and hold onto them while you raise your hips up and arch your spine,

lifting your abs towards the ceiling. Lift your abs as high as possible. Go back down. If youcan't hold onto your ankles, keep your arms to the side and use them to help push yourselfup. Each repetition should last between 3-10 seconds. This stretch may be hard to do at

first, but be persistent even if you can't do it completely right at first.1.5 The Bow DownStand with your hands on your hips. Keep your hands on your hips and bend forward as far

as possible, leading with your head. Don't bend your knees and keep your chin off of yourchest. Each repetition should last between 4-8 seconds.1.6 The Super StretchStanding up, reach your hands up as high as you can as you lean slightly back. Feel the

stretch in your lower spine. The Super Stretch can be done standing up or lying down.Because this stretch is easy and comfortable, we encourage you to do this not only as partof a program but also at odd times like when you are watching TV or lying in bed. Each

repetition should last between 4-7 seconds.

1.7 One Straight Leg UpLying on your stomach with your hands behind your neck, raise one of your legs as high andas far up as possible. Now repeat with the other leg. Keep your legs straight. Each repetition

should last between 3-5 seconds.1.8 Super Sky StretchOn your knees with your arms stretched upwards and hands together, lean your head and

arms back as far as possible. Each repetition should last about 5 seconds.

1.9 The AcrobatLying on your back with your knees bent and hands next to your head with the palms flat

against the floor, push off your feet and hands to raise yourself up as high as possible. Each

repetition should last about 8-15 seconds.


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ROUTINE # 22.1 The Super Cobra

Start with your arms perpendicular to the floor, and the spine arched (the end position of

the cobra). Now bend your hips and bring your body up into an inverted "V" position. While

you are doing that, tuck your chin against your chest. Return to the original position. Eachrepetition should last between 10-20 seconds.

2.2 The TableSit down on the floor with your legs straight. With your torso straight, place the palms ofyour hands on the floor next to your butt. Then tuck your chin against your chest. Now

bring your head back as far as it will go. While doing that, raise your body so that your

knees bend while the arms stay straight. The torso and upper legs will be straight andhorizontal to the floor. Your arms and lower legs will be perpendicular to the floor. You will

be the shape of a table. This is another hard stretch for some. If you can't do it right away,

just do the best you can, eventually you will be able to do it with ease. Each repetitionshould last between 8-20 seconds.2.3 The Yawn

Standing up with hands held together behind your neck, bend your head upwards and back

as far as possible. Each repetition should last 5-15 seconds.2.4 Hands on the Head Bow Down

Standing with your hands together behind your neck, bend forward as far as possible. Lead

with your head. Bring your chin into your chest. Don't bend your knees. Each repetitionshould last between 4-8 seconds.2.5 Wall Stretch

Standing up against a wall, reach your hands up as high as possible while getting on you tip

toes. Keep your spine flat against the wall as much as possible. Each repetition should lastbetween 4-6 seconds. This stretch is harder than it looks because you are keeping your

spine flat against the wall.

2.6 The Super Stretch #2Standing up, face 4 inches (10 cm) from a wall, reach as far up onto the wall as possible

getting on your tip toes. Each repetition should last about 3-5 seconds.2.7 Touch Toes

Standing with your hands high above your head, bend over and touch your toes. Keep yourlegs as straight as possible. You can bend your knees a little if need be. Each repetition

should last between 2-3 seconds.2.8 Bar Twist

Standing with a broom or bar way over your head, twist to your left and right. Twist to onesideand stretch, then twist to the other side and stretch. You should hold each repetition on

eachside for 3-4 seconds.

2.9 The DownhillStanding with your hands together and arms behind you, bend down at the waist as far as

possible as you slowly swing your arms as high as possible behind you. Each repetitionshould last between 4-6 seconds.


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ROUTINE # 33.1 The Bowl

Lying face down, raise both your arms and legs up at the same time. The shape your body

makes should mimic that of a bowl. Each repetition should last 5 seconds.

3.2 The SkierStanding with your legs a little more than shoulderwidth apart and your arms raised over

your head as high as possible, bend forward at your waist and push your arms through yourlegs. Each repetition should last about 5 seconds.3.3 Upper Body Slant

Sitting on the edge of a slant board with your legs straight, lean back as far as possible so

that your upper body is completely off of the slant board. If you don't have a slant board,you can easily create one with a board and a bucket. Each repetition should last 4-5

seconds.

3.4 Lower Body SlantWith your upper body lying on a straight bench and your butt on it while your legs arecompletely straight, lean your upper body forward and bring your nose to your knees. Each

repetition should last between 4-5 seconds.

3.5 Sky StretchKneel on the floor with your body straight and your hands against your thighs. Bring your

neck and head forward and tuck your chin to your chest. Then bring your neck and head as

far back as possible while you arch your spine. Each repetition should last between 6-8seconds.3.6 Two Straight Legs Up

Lying face down with your palms down and on the sides, raise both your legs up together as

high as possible. Keep your feet together. Each repetition should last 3 seconds.3.7 Standing Table Hold

Standing with your hands holding a table and your upper body horizontal to the table, have

someone push against your upper back as you stretch. Each repetition should last 10-15seconds.

3.8 Basic TwistStanding with your arms straight out at shoulder level, twist your upper body to the left and

right while your legs and hips remain still. The twist to each side should last between 2-4seconds.

3.9 Bench StretchSitting on a straight bench with your arms raised above you, slowly lean back so that your

upper body is off the bench and horizontal to it. Each repetition should last about 6 seconds.3.10 Incline Upper Body Slant Stretch

Sitting on the upper part of an incline bench with your legs straight and hand together

behind your neck, lean back over the edge as far as possible. Each repetition should last 4-7seconds.


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RIGHT BEFORE SLEEP:

HYPNOSIS/MEDITATION.

Then:

Thumb Reflex PointThe main reflex point you should massage is located on the pad of your thumb. In other

words, you will be massaging the actual thumbprint area on each thumb.To do this, begin with your right thumb. Using your left thumb, rub the pad of the right

thumb firmly in a clockwise motion. If your hands are dry, a little hand lotion will make thismuch easier and more enjoyable. Once again, you will need to be very firm when doing this

because the pad of the thumb is protected by fatty tissue.Massage each thumb pad for 2-3 minutes each day.

Neck Reflex Point

The second area you should massage is each side of your neck. Many people find their bloodflow stagnates in their neck region. By massaging the neck very gently, you allow the blood

a smoother passage to your brain, thyroid, and pituitary gland, which in turn will allow for amore efficient distribution of your growth hormone.

To massage your neck, hold your index and middle fingers together and rub in a gentle,circular motion over one side of your neck. You can start on either side. We recommend

beginning at the upper portion of your neck just below the ear and slowly working your way

down to your collar bone. Then, begin again at the top just below your jawbone and andonce again slowly work your way down to your collar bone. Repeat as needed then switch to

the other side of the neck. Each side will only take a minute. Finally, slowly roll your neck ina full, circular motion a few times for a nice, gentle stretch.

*Important Notes:

-When stretching, FEEL PAIN, and hold it.

- Stay awake during hypnosis/meditation.

- Chew your food VERY well.

- Eat at a calorie surplus, but dont force food in.

- Intake lots of yogurt in breakfast and dinner.

- Remember to do deep breathing in spine stretch exercises.

- stay hydrated always- keep good posture throughout the day

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Height increase routine