Tips for Increasing Height in Adulthood - Tips for getting 5cm taller. Do hanging bars and other exercises help you stretch out?
How to increase growth?
The real increase in height in adulthood is an extremely difficult task, solved more by a serious surgical operation than by hanging on a horizontal bar and following a special diet. Only a teenager can grow by 5 or even 10 centimeters, as long as his growth zones remain open.
However, correcting posture, strengthening the muscles of the back and observing a number of rules in choosing clothes can make a person visually taller. Exactly the same, and vice versa - weak core muscles, a hunchbacked spine and improper clothing will make even a man of average height a dwarf.
Human growth and the factor of genetics
Scientific research suggests that genetic factors and race play a major role in shaping human growth. External factors (adequate nutrition and sports) contribute no more than 15-20% of the result (1). In other words, the growth of a child is largely inherent in nature.
The average height of a Russian man is 175-177 cm (2), which fits into the average figure for men in Europe and North America - 176 cm. At the same time, the average height of men in Latin America is 170 cm, and in India, China and other Asian countries - only 165 cm.
How to increase height in adulthood?
It is quite easy to increase the height by 5 cm in adulthood. It doesn't require expensive supplements or painful leg-stretching surgery. You just need to reconsider your clothing style and regularly engage in special physical exercises to improve your posture.
Stop hunching over. Constant sitting position (from working in the office to driving) leads to poor posture. It is also harmful that when using a mobile phone you have to look down - this makes you hunch over. The result is a gradual decrease in height by a few centimeters.
Straighten your shoulders. Maintaining proper posture with molten shoulders and a straight back is the easiest way to get taller. However, posture correction is a complex and complex therapy that is best done with a personal trainer who can correct your posture specifically, rather than looking for universal exercises on the Internet.
Strengthen your core muscles. Developed muscles in the upper back and shoulders will not only make it easier to maintain correct posture on a daily basis, but will also lay the foundation for an athletic physique. As a reminder, the best exercises for developing your back are pull-ups and seated pull-ups.
Dress in the right colors. Clothing can make a person visually taller or lower. The best combination to increase your height is a light bottom + dark top combination - for example, white pants and a dark V-neck T-shirt. In contrast, wide jeans and a long baggy jacket will make a person look shorter.
Change your hairstyle. Hair raised up with styling gel will help to add 2-3 cm of growth. In this case, forget about the effect of "wet hair" and use only matte styling products in small quantities. Before applying the gel, it is better to wash your hair and dry it with a hairdryer, lifting it up.
Is it possible to increase the height by 10 cm?
A teenager can easily get 10 centimeters taller before the end of the puberty cycle, while the growth zones remain open - stretching exercises, hanging on a horizontal bar and swimming will help to stretch out in growth. However, such methods will no longer work for people over 20 years old.
At the same time, strength training and basic exercises negatively affect growth during adolescence. The vertical load of most dumbbell and barbell exercises prevents bones from growing. In addition, testosterone production closes growth zones much faster.
Diet to get taller
Lack of protein and calories in the diet leads to a significant slowdown in the growth of the child. The average height of North Korean men is about 7 cm shorter than South Korean men, apparently due to chronic malnutrition and lack of vitamins over several generations (3).
For a child to successfully realize its genetic growth potential, their diet should contain not only protein sources, but as many vegetables and whole grains as possible. It is also important for children to regularly consume sea fish - a source of beneficial omega-3 fatty acids and iodine.
Despite the fact that after closing the growth zones, no physical exercise (including swimming and regular hanging on the horizontal bar) is able to make a person taller, correcting posture and choosing the right clothes will easily allow you to visually stretch out a significant 5 cm.
Scientific sources:
Child growth: Can you predict adult height ?, Jay L. Hoecker, M. D., source
Average height around the world, source
North Korea after Kim Jong Il, The Economist, source
