10 home exercises to get taller in no time

The content of the article

• Deep forward tilt
• Boat
• Burpee
• Rope jumping
• Vis
• Tadasana – mountain pose
• Bhujangasana – cobra pose
• Adho Mukha Shwanasana – dog pose with its face down
• Trikonasana – inverted triangle pose
• Sarvangasana – Shoulder Stand

You can “grow up” by a couple of centimeters, doing stretching exercises and strengthening muscles daily. Even if there is no significant increase in growth, posture will be corrected, the body will become more flexible, which will allow you to look taller and slimmer.

Deep forward tilt

1. Stand straight, connect your feet, hands freely lie on your sides, the press is tense.
2. Take a deep breath, raise your hands up, straightening your elbows.
3. Exhale slowly, bend over.
4. Relax your upper body, touch your knees with your head, grasp your calves with your hands. Beginners can bend their knees slightly.
5. Inhale and rise slowly.
6. Stand straight, straight arms above your head.

Repeat 8-10 times. 5 minutes total duration.

Boat

1. Lay a gymnastic mat on a hard floor, lie on it face down.
2. Stretch out your arms, spread your legs shoulder-width apart, stretch your socks.
3. As you inhale, pull your arms and legs up, bending at the back and lower back. Feel the stretching of the abs, buttocks, chest and shoulders.
4. Hold at the top for 5 seconds.
5. Exhale and slowly lower your arms and legs, returning to its original position..

Repeat 8-10 times. Total duration – 8 minutes.

Burpee

1. Stand straight, feet close, feet connected, shoulders relaxed.
2. Take a deep squat, put your hands on the floor next to your feet.
3. Take the position of the bar (or the position for push-ups) by jumping: arms bent at the elbows, palms are located under the chest, the body hangs in the air, resting on the hands and toes, the body is flat.
4. Leap back to the squat position with the rest on the hands.
5. Stand up, stand tall.
6. Jump by pulling the body up and clapping your palms above your head.

Repeat 8-10 times. Total duration – 4 minutes.

Rope jumping

Stand straight, feet close. Tighten your gluteal muscles and abs, relax your shoulders. Twist the rope with your hands and jump over the rope. Repeat 30-50 times. Total duration – 8 minutes.

Vis

1. Stand under a bar that you cannot reach with outstretched arms.
2. Jump slightly and grab hold of your palms, hands should be turned so that the palms are facing forward. The body is flat, the press and gluteal muscles are tense.
3. Keep this position for 5-10 seconds.
4. Gently land on your feet.
5. Count to 10 and take the next approach.

Repeat 15 times. Total duration – 15 minutes.

Tadasana – mountain pose

1. Stand straight, connect the feet. Tighten your stomach and knees, stretch your back and neck.
2. Take a breath. Raise your straight arms up through the sides and join your palms above your head.
3. Stretch your hands without lifting your heels off the floor, feel the stretch in the calf muscles and hips, in the lower back and spine.
4. Maintain this position for 3 seconds and slowly as you exhale relax, lowering your arms down.

Repeat 8-10 times. Total duration – 7 minutes.

Bhujangasana – cobra pose

1. Put a gymnastic mat on a flat hard surface and lie on your stomach.
2. Stretch your legs, unfold the heels and the sole up. Press your forehead against the rug. Bend your elbows, rest your palms on the floor.
3. On inspiration, lift the body up, bending in the back and leaning on your hands. Keep your head straight, do not bully. The gaze is directed forward and upward. Body tense.
4. Keep position for 5-7 seconds.
5. Breathe out. Slowly lower the body, bending your elbows, and relax.

Repeat 8-10 times. The total duration is 10 minutes.

Adho Mukha Shwanasana – dog pose with its face down

1. Kneel on the floor, lower your buttocks on your heels and stretch your arms forward, resting on the mat.
2. Climb to all fours, palms strictly under the shoulders, knees bent at right angles. Tear your heels off the floor, rest your toes on the floor.
3. As you inhale, slowly raise your hips up, with your feet on your full foot and resting on your hands. Straighten your knees and elbows.
4. Leaning on your hands, try to bring your head closer to your knees, bending in the spine.
5. Keep the pose for 20 seconds. Keep an eye on the tension of the body: the body should be even.
6. As you exhale, slowly return to your child’s position.

Repeat 4-5 times. The total duration of 10 minutes.

Trikonasana – inverted triangle pose

1. Stand straight – legs are much wider than shoulders, feet parallel to each other.
2. Turn the right leg to the side, leave the left unchanged. An angle of about 90 should be maintained between the feet.?.
3. Extend your arms to the sides, parallel to the floor, straighten your elbows.
4. Inhale. Slowly lean to the right until the outstretched arm touches the calf of the leg. The left hand is looking up. Both hands are always in one straight line..
5. Turn your head to the left and look up at the left hand.
6. Keep position for 20 seconds.
7. Exhale. Slowly return from starting position, lower your hands.
8. Repeat the other way.

Do 8-10 reps (5 on each leg). The total duration is 10 minutes.

Sarvangasana – Shoulder Stand

1. Lie on your back – legs are extended, knees are together, hands are on the sides. Tighten your body and buttocks, relax your shoulders.
2. Inhale. Lift the lower body up, supporting it with your hands under the belt (similar to the exercise “Birch”).
3. Straighten the body, stretch the socks, look up at the toes.
4. Keep your pose for 5 seconds.
5. Exhale, gently lower the body onto the mat.

Repeat 5-7 times. The total duration of 12 minutes.