INCREASE HEIGHT- DIET & WORKOUT ||
Hello guys
kaise ho aap sab umeed karta hu aap sab ache hoge aaj fir hazir hu ek naye blog
ke sath guys aaj ko jo topic hai wo hai height aaj main apko iss blog me ek
free diet plan duga or sath me uske ek training program bhi duga taki aap dono
sath me follow kar sake or apko height badhane me sab se jada help milegi iss
program se ye jo program hai 20 saal se kam ke log bhi follow kar sakte hai or
20 saal se jada ke log bhi istmal kar sar sakte hai chahe aap male ho ya female
ho koi bhi ho aap iss program ko istmal kar sakte hai toh guys aap iss blog ko
pura padhe taki apki koi bhi jankari miss na ho toh hum apne topic ko shuru
karte hai.
- HUMAN GROWTH HORMONE :- Guys height ka jo connection hota hai wo apka ek hormone hota hai jiska naam human growth hormone hota hai jaise ki naam kah rah hai growth hormone iska kam hota hai ki apki body ki growth ko maintain kar ke rakhna jaise apki bone density apke muscle size apke ligaments apke tendon in sab ki growth ke liye apka jo human growth hormone hota hai HGH ye bhoht hi jaruri hota hai ab baat ati hai apki height kitni badegi toh height ke badhne ka maximum potential apke genetics se decide hota hai agar aap genetics ke hisab se aap 5 feet ke hoge toh aap koi bhi dawai kha lo koi bhi nutrients rakh lo koi bhi exercise karlo kuch bhi karlo to apki height 5 feet se jada nhi badhegi lekin agar aap apne genetics ke hisab se 6 feet tak jaa sakte ho or aap sahi nutrients nhi de rahe ho ya nhi de paa rahe ho nutrients ki kami kar rahe ho apni diet me toh fir bhi apki height grow nhi karegi toh isse hume kya sikhne ko milta hai isse hume sikhne ko milta hai ki humri height maximum potential tak uski tabhi badhegi jab hum usko ek balanced nutrients dege sahi khana dege healthy food dege regular basis per chahe aap 20 saal se kam ho chahe aap 20 saal se upper ho jab tak ek sahi nutients nhi dege apni body ko provide nhi karege wo kabhi bhi grow nhi karegi apki bone density,muscle,brain functioning kuch bhi grow nhi karega sari baat ghum fir ke ati hai nutrients per sab se pahle toh hum 2 chizo per baat karege wo hai protein or vitamin,minerals protein se shuru karte hai.
- PROTEIN :- Protein ki agar baat kare toh protein apki body ka building block hai isper sab se jada depend karega ki apki body kaise grow karegi apke muscle kaise grow karege apki bone kaise grow kare or baki sab bhi jaise ligamnets or tendon bhi ye protein per depend karta hai protein me jo amino acid hota hai usper depend karta hai apke hormones ka grow hona thik hain jiski wajah se apke muscle,organs,skin,teeth,bone har chiz apki ussi per depend karti hai uska grow hona toh bhoht jaruri hai protein ke nutrient ko lena or humare gharo me khastor per indian khane me bacho ko protein ki kafi kami hai ghar me kya banta hai daal roti chawal loki ki sabji in sab se protein apko utna nhi mil pata hai jitna apko chaiye hota hai sahi trah se grow karne ke liye or fir alag se aap exercise bhi kar rahe hai gym bhi jaa rahe hai fir toh apko protein ki requirement or jada ho jati hai toh apko kya karna apko apni diet me foods jaise chicken,eggs,fish,milk,curd iss trah ki chizo ko add karna hai agar aap vegetarian hai toh paneer sab trah ki dale soyabean chunksor tofu or milk curd toh le hi sakte hai iss trah ki chizo ko aap add kar sakte hai apne diet me or hafte me 2 din protein khane se kuch nhi hoga apko regular basis per daily basis per ek sahi matra me protein lena hoga chicken,tofu,paneer,soya chunks in sab ko add karna padega ek balance banega jab har roj din bhar tab apko sahi nutrients apki body ko milege.
- VITAMIN AND MINERALS :- Ab baat ati hai humare vitamin or minerals ki toh vitamin me sab se important vitamin hai humara wo hai vitamin D ye itna important apka vitamin hai jo apki muscle growth ke liye apke bone ke liye bhoht hi important hai or uske sath hi sath dusre vitamin jaise vitamin A,vitamin B1,vitaminB2,vitamin C bhoht important vitamin hai jo apko apne foods se chaiye hote hai minerals jaise apke phosphorus,magnesium,zinc,calcium bhoht important hai ye jo apka mineral hai calcium apki bone ki growth kw liye bachpan se padha hai humne ye toh ye vitamin or minerals apko kah se milege apko ye vegetables or fruits se milege papaya ho gya banana ho gya apply iss trah ke fruits apko khane padege or apke vegetables carrot,spinach,broccoli,cabbage iss trah ki chize apko apni diet me add karni padegi pakki hui sabji nhi balki kachi sabji salad ke roop me apko inko daily basis per khana padega tab jaa ke apko ye sare vitamin or minerals foods se milege dawaiya lene ki baat nhi kar rah hu main koi multivitamin nhi lene apki umar jo hai abhi jo height badhana chahte hai wo jadatar 20 saal se kam ke log hai toh apko iss samay focus karna hai sirf food per jitna aap acha khana khaoge jitni aap achi diet rakhege utni jada apki height badegi jitni badh sakti hai apki body me koi nutrients ki kami nhi hogi apke muscle proper grow karege apki bone proper grow karegi sab organs ache trah se grow karege strong rahege.
- NOT EAT PACKET FOOD :- Ye toh tha ki food kon kon se lene hai ab baat karte hai kya kya chize nhi leni hai khane me apko sab se pahle toh chocolate toffee jitney bhi packet food hai jaise coca cola,soft drink,juice jitney bhi packet sugar juice drinks ate hai inko bilkul bhi nhi lena hai apne koi jarurt nhi hai ye sab chize lene ki apko agar apko height badhani hai proper tarike se toh dusri chiz apko koi bhi alcohol addiction ya cigarette pena hukka asa sab kuch nhi pena hai ye sab se jada apko harm karti hai apko nukshan pochti hai apki growth ko dabati hai apka jo calcium minerals hai inko nukshan pochati hai toh ye sab chize apne bilkul nhi karni hai drugs bhoht hi galat chize hai ye apki body per bhoht galat effect karegi apki jo natural honi wali thi genetically wo bilkul bhi nhi hogi in chizo ko istmal karne se toh dhiyan rakhiye agar aap 20 saal se kam hai toh bilkul bhi na le or agar 20 saal se upper hai toh mat le kisi ke liye achi nhi hai ye chize guys jo maine diet plan bnaya hai wo main apko niche bta duga ache se or sath me workout plan bhi daal duga pura likh kar taki apko asani se sab samaj aa jaye jo nutrients plan hai wo chize apko asani se kahi se bhi mil jayegi veg or non veg dono ke liye hai dono trah ke food apko asani se mil jayege asa nhi hai apko mehnat karni padegi dudhna padega asa nhi hoga.
- WORKOUT :- Dusri baat ati hai yah per ki workout kaise karna hai workout me apko basically focus karna hai stretches jitney bhi humne niche workout ke bare me stretches btaye hai unko apne properly follow karna hai usme unki timing unki rest period sets sab explain kiya hua last me niche apko sab mil jayega pahli humari pelvic stretch ye exercise itni important hai ki ye apke hips ko pahle flex karti hai squeeze karti hai or sab se important baat apke spine ko strentch karti hai apke core ko stretch karti hai toh ye bhoht achi stretching exercise hai ye apko height badhane ke liye peform karni chaiye dusri exercise hai apki hamstring stretch ab iss exercise ko aap baith kar bhi lga sakte hai or khade ho kar bhi lga sakte hai apko isme apne hamstring per stretch dalna hota hai ye bhi kafi achi exercise hai apki height ko badhane ke liye agli exercise hai humri cobra stretch cobra stetch itni achi exercise hai puri body ko stretch karne ke liye apke abs apke core se lekar apke mid back glutes apki puro body stretch hoti hai isme toh bhoht achi exercise hai aap 20 saal se kam hai or ye sab exercise kar rahe hai toh bhoht benefits milne wala hai inka agli exercise hai apki hanging bar apko latkna hai bar per sirf 5 se 7 minute isse jada mat karna baki job hi information hai jaise kitna time exercise karni hai kitne sets karne hai pura sab niche diya hai detail ke sath sab mil jayega apko agar aap gym jate hai exercise lgate hai weight se exercise karte hai fir bhi apko koi darne ya ghabrane ki jarurt nhi hai apki height per koi fark nhi padega ye bhoht galat science apko di gai hai ki aap over head press lgayege ya squats lgayege toh apke spine per asar padega apki height ruk jayegi ya usper fark padega asa kuch nhi hota hai aap agar sahi nutrients de rahe hai apni body ko proper or apke genetics ke hisab se apki height 6 feet hone wali hai toh utni hi hogi basically aap itna weight kabhi bhi nhi utha payege jiski wajah se apki spine per koi asar padhe ye hum baat kar rahe hai apne weigh triple guna weight uthana ye asan nhi hai toh aap ye bhul jayiye ki aap 100kg ki bhi squats lga rahe hai toh apke spin per jor ayega compress hoga.
NUTRITION & WORKOUT PLAN- HEIGHT GROWTH
NUTRITION
FOR NON-VEG
MEAL 1
-1/2 cup Oats (60g)
-10 Almonds
-10 raisins
-3 Boiled Eggs (1 whole +2 white)
-Half apple
-200ml milk
-Sprinkle cinnamon
MEAL 2
-Omelette (3 egg whites +1 Whole egg)
-1/2 cup Spinach
-1/2 cup Papaya/Mango
-1 slice whole wheat bread
MEAL 3
-1/2 cup Brown Rice OR 200g Sweet potato
-2 tb spoon Tomato
-1/2 cup green peas
-1/2 cup broccoli
-100g Chicken
MEAL 4
-1/2 cup yogurt/Dahi (low fat)
-1 Banana(medium)
-10 Cashews
-1tb Honey (no added sugar)
MEAL 5
-1 Whole Wheat ROTI
-100g Fish (Tuna, salmon, cod,)
-Salad (Cabbage, Cucumber, tomato)
-Salsa Sauce Or Tomato chutney (Home made less salt)
MEAL 6
-250ml Non-fat Milk
-10 pistachios or 10 Almonds
-Sprinkle cinnamon
FOR VEG
MEAL 1
-1/2 cup Oats(60g)
-10 Almonds
-10 raisins
-Peanut butter (1 serving) Or handful Raw peanuts(Unsalted)
-Half apple
-200ml milk
-Sprinkle cinnamon
MEAL 2
-150g Low fat Paneer
-1/2 cup Spinach
-1/2 cup Papaya/Mango
-1 slice whole wheat bread
MEAL 3
-1/2 cup Brown Rice OR 200g Sweet potato
-2 tb spoon Tomato
-
1/2 cup green peas
-1/2 cup broccoli
-120g Soya bean (Daal)
MEAL 4
-1/2 cup yogurt/Dahi (low fat)
-10 Cashews
-1 Banana(medium)
-1tb Honey (no added sugar)
MEAL 5
-1 Whole Wheat ROTI
-100g lentils (Daal) Or 100g Kidney beans
-Salad (Cabbage, Cucumber, tomato)
-Salsa Sauce Or Tomato chutney (Home made less salt)
MEAL 6
-250ml Non-fat Milk
-10 pistachios or 10 Almonds
-Sprinkle cinnamon
WORKOUT
MONDAY- SATURDAY (6 DAYS) Morning or Evening
EXERSICE 1
PELVIC STRETCH or HIP BRIDGES
-3 SETS of 15-20 REPS (Increase the difficulty according to your strength by using STRECTH BANDS)
-3 SETS of 15-20 REPS (Increase the difficulty according to your strength by using STRECTH BANDS)
-1 to 1:30 min rest b/w sets
EXERCISE 2
HAMSTRING STRETCH
-3 SETS, 30 sec rest b/w sets
- Each set 30 SECONDS stretch time (Increase the time according to your strength)
EXERCISE 3
COBRA STRETCH
-3 SETS, 30 sec rest b/w sets
- Each set 30 SECONDS stretch time (Increase the time according to your strength)
EXERCISE 4
HANGING BAR
-2 SETS, 30 sec rest b/w sets
-Each set 1-2 minute hanging time
NOTE: If you do weight training(gym), you can add these stretches in your warm up session.
END NOTE :- Toh
guys ye thi humari puri information height se related umeed karta hu apko
pasand ayi hogi aap apne nutrients per focus karee k sahi diet dijiye apni body
ko sahi tarike se exercise kariye sahi form me kariye agar apki age kam hai toh
kisi ke sath exercise kariye jinko thoda pta hoga aap comment karna na bhule
comment me jarur btaye apko humri ye information kaisi lagi agar aap kuch or
puchna chahte hai toh jarur puch sakte hai comment me milte hai naye blog me
nayi information ke sath tab tak ke liye bye take care.
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