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Exercise

The Height Increase Exercise Plan is a 1-month routine focusing on daily stretching, strength, and posture exercises, along with sports activities to promote growth. Key components include a 30-45 minute daily commitment, adequate sleep, a healthy diet rich in calcium and protein, and hydration. The plan emphasizes avoiding junk food and late-night meals for optimal results.

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76 views1 page

Exercise

The Height Increase Exercise Plan is a 1-month routine focusing on daily stretching, strength, and posture exercises, along with sports activities to promote growth. Key components include a 30-45 minute daily commitment, adequate sleep, a healthy diet rich in calcium and protein, and hydration. The plan emphasizes avoiding junk food and late-night meals for optimal results.

Uploaded by

amreen9510
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

Height Increase Exercise Plan (1 Month)

✅ Daily Routine (30–45 min total)

1. Stretching (15 min) – Do each for 30 seconds, repeat 2 times

1. Hanging from a Bar – Hang for 10-15 sec, rest, repeat.


2. Cobra Stretch – Lie on your stomach, push your upper body up with your arms.
3. Cat-Cow Stretch – Get on all fours, arch your back up and then down.
4. Toe Touches – Stand straight, bend forward, and try to touch your toes.
5. Side Stretches – Stand and stretch side to side.

2. Strength & Posture Exercises (15 min)

1. Jump Rope – 2-3 minutes.


2. Skipping (Jumping) – 50-100 times.
3. Superman Exercise – Lie on your stomach, lift arms and legs like flying.
4. Plank – Hold for 30 sec to 1 min.

3. Sports & Outdoor Activities (15-30 min)

 Basketball, swimming, volleyball, or cycling – These are great for stretching and
improving posture.
 Running or sprinting – Helps release growth hormones.

Other Important Tips

✅ Sleep – At least 8-10 hours per night for proper growth.


✅ Healthy Diet – Eat calcium-rich foods (milk, yogurt), protein (eggs, chicken, fish), and
vitamin D (sunlight, nuts).
✅ Stay Hydrated – Drink plenty of water.
✅ Avoid Junk Food & Late-Night Meals – Eat balanced meals

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