50 Best Height Increase Stretching Exercises

height bdhane ki best 50 stretching exercise jinko daily krne se aapki height 3 month me 2-3 inch tk bdh skti he.


achi personlity ke liye achi height hona bhut jruri he, hum kitne hi intelligent kyu na ho, agr humari height kam he to jahir he hume har koi ignore krega koi kuch bhi comment kar dega, iske liye hum apne aap ko kosne lag jate he koi bhi kam me humara  man nhi lgta he, humare friends  bhi kam hote he or hume lgta he humari life ki koi kimat hi nhi he, kai companies me to ak achi personlity wale ko phle select kiya jata, army, commando etc. ke liye to achi height hona bhut jruri he, normally height bdhne ki age male ke liye 25 years & female ki 20 tak hoti he, is age tak hum apni height bdha skte he, sbse important bat ydi aapki height kam he to is bat ko lekar fikar na kre, kmi har insan me hoti he, meri bhi height 5'3" hi he, me apni kam height ki vjh se bhut pareshan rhta tha n jane mene iske liye kitne hi pese barbad kiye the, market me aisi koi bhi height increase ki chiz na hogi jo mene use na ki ho, but height utni hi rhi, agr aapki age 20+ he or aapki height kam he to aapse request krta hu aap koi bhi capsule, dwai use na kre, agr aapko height  bdhani hi he to bs 3 chizo pe dhyan dena he, PROPER DIET, JYADA PANI, EXERCISE, ydi aapki age 20 or 25
ke bich me he to sbse phle 2 years ka target bnaye, in 3 chizo ko follow kroge to 3 month me 1 inch  height to jrur bdhgi, mujhe 99% is par believe he, 2 years me aapki height 6 inch tak bdh skti he, ab exercise kitni
krni he, subh 3 hours or sham ko 2 hours tak, yani pure din me 5 hours exercise ko dene he, pure din me 8 litre pani to jrur piye, iske sath hi achi diet ho, jisme fruits,slad etc ho, ab aapko height increase ki best 50 exaercises bta rha hu, jo aapko daily krni he, to bs shuru ho jaye...

1.SURY NAMSKAR

isme 12 steps hote he, namskar ki position me sidhe khde ho jaye, ab sans andar lete
hue dono hatho ko upar uthaye, ab dhire dhire sans chhodte hue, dono hatho ko pero
ke anghute tak le  jaye or nose ko ghutno pe lgaye, kuch der rukhne ke bad dono
hatho ko jmin par lgaye, ak per piche or ak per aage rkhe, iske bad dono per piche
le jaye, ab nose ko jmin pe lgaye, thodi der rukhne ke bad body ko stretch krte hue
upar ki or dekhe, kuch der isi position me rhe,  fir jese step by step kiya he  uska
ulta kre, ye exercise 10-15 bar jrur kre,

2. TADASAN

sidhe khade ho jaye, ab sans  andar lete  hue, dono hatho ko aapas me jod ke
upar uthaye sath hi heels ko bhi upar uthaye jitna ho ske hatho ko upar ki or khinche, ye 20 bar  kre.

3. RUNNING

subh uthkar running krna bhut faydemand  hota he, kam se kam 3km daily
running kre ye height bdhane me help krti he, sath hi weight jyada he to wo bhi kam hoga.

4. CYCLING

ye bhi height bdhane ke liye best exercise he, aap daily 3-5 km tk cycling kre,
subh sham dono time kre to or bhi better he,

5. BAR HANGING

height bdhane ke liye ye bhut jruri he, aap ghar par bhi ise aasani se kar skte ho, 1 min tak ltke fir thodi der rest krne ke bad fir latke, 15 se 20 min tak ye exercise kre or ise krte time hatho me gloves jrur phne,

6. COBRA STRETCH

wese ye surynamskar ke steps me shamil he, but aap ise alg se bhi kre,
picture ko follow krte hue ye exercise 10 bar kre.

7. SUPER STRETCH

 sidhe khade ho jaye, ab dono hatho ko sir ke piche lgaye, or niche ki or jhukhe sir ko ghutno tak le jaye, ab thodi der isi position me rhe fir dhire dhire phle wali position me aa jaye, ye 30-40 bar kre.

8. SWIMMING

aapne dekha hoga ki swimmer ki height bhut achi hoti he, aap isi se guess kar skte he aapki height bdhane me ye exercise kitni helpful ho skti he or sath hi agr aapko swimming nhi aati he to wo bhi sikh jayenge.

9. TWO LEGS STRAIGHT UP

sidhe let jaye ab dono pero ko dhire dhire upar ki or uthaye, hatho ko body ke side me jmin par
hi tikaye rkhe, 45 degree angle tk lakar pero ko roke fir 90 degree angle par lakar thodi der
isi position me rhe, ab hatho se shara dete hue "Back" ko upar uthaye, sir ko chest pe
lgaye, 2 min tak is position me rhne ke bad dhire dhire pero ko niche laye, or ye
exercise 5-10 bar kre.

10 TOUCH TOES

sidhe khade ho jaye ab sans andar lete hue dono hatho ko upar ki or uthaye or thoda piche ki or jhukhe, ab dhire dhire hatho ko niche laye or pero ko touch kre 2 min tk isi position me rhe fir wapus hatho ko upar le jaye iske bad phle wali position me aaye ye exercise 10 se 20 bar kre.

11. SKIPPING

height bdhane ke liye isse best koi exercise nhi he, MERICOM 600 bar skipping karti he, aap in sbhi exercise me se only yhi ak exercise krte ho to bhi aapke height bdhane ke chance bhut jyada hote he, aap is exercise ko mostly kre.
best 20 apps for fitness

12. PILATES ROLL OVER

ye spine ki lambai bdhane me helpful he, sbse phle sidhe let jaye, sans normal ho, dhire dhire pero ko upar ki or uthaye, 45 degree & 90 degree angle par roke, ab pero ko  sir ke piche tk le jaye,hath jmin par hi tike rhe, 2 se 3 min isi position me rhe fir phle wali position me aa jaye, jbrdsti pero ko piche ki or le jane ki
koshish na kre, aap daily isko krenge to aasani se per piche tk le ja skenge,

13. THE TABLE

sidhe let jaye, ab hatho or pero ko  fold krte hue table ki trh bnaye, picture ko
follow krte hue, back ko upar niche kre.

14. HEEL RAISE

heels ko upar utha kar panjo ke bal chale, 5-10 min tk ye kre.

15. JUMPING JACKS

jitni jyada hum jumping exercise krenge utni hi jyada humari height  bdhne ke
chance honge, to jitna ho ske 5-10 min tk jumping kre.

16. BRIDGE POSE/ PLANKS

is exercise ko krna mujhe bhut acha lgta, hatho ko fold krte hue albow ko jmin par
lgaye pero ko sidha rkhe or bridge jesi position bnaye, ab jitni der tk aap is position
me rh skte he, utni der tk isi position me rhe, mera to khna he jab tk aap psine se
pura bhig n jao tb tk is position me rhe, isse aapka stamina bhi bdhta he

17. ANGLE POSE

sidhe khade ho jaye, ab ak per ko aage ki or rkhe, ab aage wale per ki or jhukhe or ak
hath se per ko touch kre dusra uski opposite side me upar ki or le jaye, pictures ko dekh kar kre,

18. HIGH JUMP

2 poll ke bich rope ko bandh de, phle iski height 3 ft. tk rkhe, fir jese jese aap jyada jump
krne lg jate he to dhire dhire rope ko upar le jaye, ya fir aap table ke upar se bhi jump kar skte he.

19. LONG JUMP

20-25M dur se running krte hue jumgping point se jump krte hue jitna ho ske aage ki
or jump kre, dhyan rkhe ye aap lown ya fir ache field me kre.

20. FORWORD SPINE STRETCH

dono pero ko aage ki or krke beth jaye ab sans andar lete  hue dono hatho ko upar
ki or le jaye, dhire dhire sans chhodte hue hatho ko niche laye or hatho se pero
ke anguthe ko touch kre, sir ko ghutno tk le jane ki koshish kre.

21. DRY LAND SWIM

pet ke bal jmin par let jaye or left side wale per ko sidha rkh ke upar uthaye isi ke sath
right side wale hath ko upar uthaye 2-3 min tk isi position me rhe, fir phle wali position
me aa jaye, ab next step me right side wala per or left hand ko upar uthaye.

22. CAT AND DOG

dono hatho ko jmin par thikaye or per piche rkhe, ghutno ko jmin par tikaye ab back ko upar niche kre,

23. TREE POSE

sidhe khade ho jaye, ab ak per ko dusre per ki thigh par lgaye, dono hatho ko sir
ke upar naskar ki position me aapas me jode, kuch der isi position me rhe.

24. PULL UPS

bar hanging ki trh hi ye exercise he, latakkar upar niche ho, hands ko picture ke anusar rkhe.
kyo jruri he mediclaim

25. BOX JUMPS

is exercise ko krne se stretch ke sath hi humari thigh bhi majbut hoti he, or stamina
bhi bdhta he, ak table ya majbut box le, ab bina kisi share ke us par jump kre.

26. HIP RAISE

sidhe let  jaye, dono hatho ko jmin par hi tikaye rkhe, pero ko fold krte hue hip ko
upar uthaye, wapus niche laye, ye 10-15 bar krni he,

27. WALL SIT

wall ke share chair ki position bnate hue bethe, dono hands ko aage ki or rkhe, ab
ak per ko samne ki or upar uthaye, next step me dusra per upar uthana he, 5-7 min tk kre.

28. MUKTASAN

sidhe letkar, gutno ko modte hue pero ko pet par le jaye ab dono hatho se pero ko tight pkd
le 2 min tk isi position me rhe fir dhire dhire dono per phle wali position me leke aaye.

29. SPINE STRETCH PILATES

ye ak simple exercise he but isse bhi stretching ki vjh se height bdhti he, dono pero ko aage ki or krke beth jaye ab dono hands ko bhi aage ki or laye, hath or pero ko aage ki or khinche, spine ko sidhi rkhe.

30. DOWN HILL

isme bhut jyada stretching hoti he sidhe khade hokar sans ko andar lete hue
dhire dhire hands ko upar uthaye ab sans chhodte hue hands ko niche ki or laye
palms ko jmin par touch kre or down hill ki position bnaye, kuch der isi position
me rhe fir dhire dhire hatho ko upar uthaye fir phle wali position me aaye,

31. LEG KICK

picture ko follow krte hue, ak per ko upar uthaye, ab kick lgane ki position
bnate hue thoda jhukhe or per ko jitna ho ske upar ki or le jaye.

32. RAISE THE ROOF

cat and dog wali position (exercise no. 22) bnaye, ab right side wale per ko upar
ki or 90 degree angle pe fold kre, jbrdsti krne ki koshish na kre, dhire dhire
body me flexibility bdhne par aasani se kar payenge.

33. STAND ON ONE LEG

sidhe khade ho jaye , ab right side wale per ko piche ki or upar uthaye sath hi niche ki or
jhukhte hue hands ko jmin par touch kre, next step me left per ko upar uthaye.

34. ONE LEG RAISE

jmin par sidhe let jaye, ab ak per ko upar ki or uthaye or 90 degree angle bnaye,
dusre per ko 30 degree angle se jyada upar na laye, 90 degree angle par per  ko dono hatho se pkd le,
2 min tk isi position me rhe ab dhire dhire phle wali position me aaye.

35. TWO LEG RAISE

is exercise  me one leg raise ki trh hi pero ko upar uthana  he,  but isme dono pero ko ak sath
45 degree angle par lana  he sath hi chest ko upar ki or uthate hue dono hatho se pero ko pkdna he.

36. BOW DOWN

sbse phle sidhe khade hokar sans ko dhire dhire andar lete hue dono hatho ko upar ki or le jaye or
piche ki or jhuke ab sans chhodte hue hatho ko niche ki or laye, palms se jmin ko touch kre,
dono palms pero ke brabar honi chahiye, nose ko ghutno par touch kre, 10-15 days tk daily
krenge to hi nose ghutno par touch hoga.

37. DHANURASAN

pet ke bal jmin par let jaye, dono hatho ko aage  ki or rkhe, ab dhire dhire pero ko upar uthaye,
sath hi hatho ko bhi upar uthaye, isme bhut  jyada stretching hoti he, aaram se kre,
fir phle wali position me aaye, 2 min rest krne ke bad fir se kre.

38. ONE LEG BRIDGE POSE

ye exercise planks ki trh hi he, hands ko fold krte hue elbow ko jmin par lgaye, dono hands
ko aapas me jod le,pero ko piche rkhte hue hips ko upar uthaye ab ak per ko fold krke
gutne ko jmin par touch kre, dusre per ko dhire dhire upar utane ki koshish kre,
picture ko follow krte hue kam se kam 2 min tk isi position me rhe.

39. HAND STRETCHING

jmin par let jaye ab karvat lete hue ak hand ke share up hill ki position bnaye, dusre hand ko sir ke pas
rkhte hue aage ki or le jaye, picture ko dekhkar kre,

40. STRETCHING WITH ROPE

jmin par sidhe let jaye pero me rassi dalkar hatho se pkd ke upar uthe, ghutno ko fold na kre,

41.LEG ON 180 DEGREE ANGLE

exaercise start krne ke 15-20 din bad hi ye exercise krne ki koshish kre, ak per aage or dusra piche ki
or rkhte hue thigh ko jmin tk touch krne ki koshish kre, picture ko dekh ke kre.
shadi ka asr health par

42.FULL HIP RAISE

ye hip raise ki trh hi he but isme gutno ko pura modte hue hips ko jitna upar tk le ja skte he
utna le jaye or pero ko hatho se pkde.

43.STAND ON ONE LEG STRETCHING

sidhe khade ho, fir ak per fold krte hue upar uthaye, dono hatho ko upar ki or le jaye 2 min
isi position me rhe, next step me dusra per upar uthaye.

44. LEG POSITION 90 DEGREE ANGLE

kisi table ya 2-3ft. height ki wall par ak per rkfhe, or ak hath se per ke anghute ko
touch kre. kuch der isi position me rhne ke bad next step me dusra per upar rkhe.

45. CIRCLE POSE

ghutno ko jmin par tikaye pero ko piche rkhe ab piche ki or jhukte hue hatho ko pero par lgaye.

46. WALL STRETCH

diwar ko dhakka lgaye jisme ak per aage or dusra piche rhe, ak bar left or ak bar right
per ko aage rkhe, 5-10 min tak kre,

47. CHAIR POSE

saidhe  khade ho jaye, ab ghutno ko fold kre or hatho ko samne ki or rkhe, chair ki position bnaye,

48. "T" POSE

3 ft. bdi table le, ab sidhe khade hokar ak per ko piche  ki or upar utahye, thoda niche
jhukkar table ka shara lete  hue "T" position bnaye.

49. UP HILL

sidhe let jaye ab hatho ka shara lete hue chest ko upar uthaye , hatho ko pura
sidha kre, sir ko upar ki or rkhe, pictures ko follow krte hue kre.

50.START RUNNING POSE

ak per aage or dusra piche rkhe, ak hath ko jmin par touch kre or dusra uske opposite
upar ki or rkhe.

in 50 exercises ko aap daily kre, mostly SURY NAMSKAR, SKIPPING,JUMPING, BAR HANGING,
 PLANKS, DRY LAND SWIM ko jyada time de, koi kuch bhi comment kre uspe dhyan n dekar apne
target par dhyan de, phle se  hi result ke bare me na soche, aapko 3 months me hi fark najar aane
lag jayega, BEST OF LUCK
apne friends ke sath is post ko share krke humari help krna na bhule, or koi bhi
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try krunga.