Greetings! This article is about lengthening your legs naturally. This may be relevant for models for whom, due to their profession, it is important to have long legs. Also for people with closing growth plates, since the growth plates on the legs are the last to close. Many special exercises and techniques have already been invented to lengthen the legs. Here are 9 of the most famous ones.
In addition to the text version, watch the video with examples at the end of the article.
Bones grow under the influence of 2 types of exercises: “impact” and “stretching”. Do them together for better results. Let's start with the drums.
Impact training creates microdamage to the bones and irritates the growth plates on the legs. At the site of microdamage, new tissue is formed and the bones lengthen. And irritated growth zones also activate growth.
Kicks
Suitable strikes include punching the punching bag, the opponent, or the air.
Two types of strikes work well: strikes with the instep of the foot and the base of the foot.
. Foot strikes are strikes with the portion of the leg from the ankle to the toes. In taekwondo, such a blow is called “dolyo chagi.” Heel kicks are horizontal or vertical kicks with the heel of the foot. Do both. Aim at different points: the head, torso or legs.
Beat for 10-15 minutes at a fast pace daily or every other day.
Yoga for Lengthening Legs
The answer to the question of how to lengthen your legs with the help of exercises so as not to harm your health is yoga. It helps develop correct posture and makes the body slimmer and healthier.
Yoga for lengthening legs is a special set of exercises, which is best checked with a trainer individually
Yoga for lengthening legs is effective because it improves blood circulation and serves as a prevention of varicose veins and joint diseases. It includes classic stretching exercises and several simple types of physical activity. It can be easily practiced at home.
- Stand straight, keep your feet together. Lean forward, trying to touch your palms to the floor without bending your knees. To complicate the task, try to touch your palms to the floor, which is located behind your heels. Hold the position for 15 seconds.
- Lie on your stomach and arch your back, clasp your feet with your hands. Pull your head up, arching your spine, tense the muscles of your whole body. Hold the position for 20 seconds and return to the starting position.
- Warm up by swinging your legs in different directions. Bend one leg at the knee and straighten it, pulling your toes as far as possible, simulating a kick. Repeat the exercise with the second limb. Do 20-30 times for 3-4 approaches.
Jumping
Next in line are the jumps. They also make the legs grow by creating microcracks and irritating the growth zones. I offer 3 options for jumping.
Jump rope
One of the most affordable growth trainers.
Jump rope for 5-10 minutes at an intense pace every day or every other day.
Plyometrics
In addition to jump rope, consider plyometrics, which are specialized jumping workouts. Jumping jacks or high jumps are the right choices. This is more difficult than jumping rope, but the effect is also greater. Try to devote some time to plyometrics.
Trampoline
The third way to jump is to buy yourself a home trampoline or go to trampoline clubs. Unlike the first two methods, you can jump on a trampoline for hours. It's easy and very attractive for children. There will also be an effect on growth if you jump for 20–30 minutes every day or every other day.
Interval running
Closes the list of running activities. In principle, walking is also suitable, but during running the load on the bones is several times greater. For our purpose, running is preferable. The greater the load, the more irritated the bones.
Interval running or running with acceleration has proven itself to be excellent. The idea is to alternate moderate running with sprints.
. For example, run for 20 seconds at an easy pace and 10 seconds at a fast pace. Alternate and continue for 5-10 minutes. Exercise a couple of times a week.
We are done with impact exercises and move on to stretching exercises. Stretching ones will enhance the percussion effect. In other words, if the leg bones are first damaged and then stretched, expect a synergistic effect.
I included inversions, stretching with bands and weights, as well as cycling with a raised saddle, swimming pool, and stretching exercises. Let's go in order.
Best Leg Lengthening Exercises 2020
Greetings!
This article is about lengthening your legs naturally. This may be relevant for models for whom, due to their profession, it is important to have long legs. Also for people with closing growth plates, since the growth plates on the legs are the last to close. Many special exercises and techniques have already been invented to lengthen the legs. Here are 9 of the most famous ones. In addition to the text version, watch the video with examples at the end of the article.
Bones grow under the influence of 2 types of exercises: “impact” and “stretching”. Do them together for better results. Let's start with the drums.
Impact training creates microdamage to the bones and irritates the growth plates on the legs. At the site of microdamage, new tissue is formed and the bones lengthen. And irritated growth zones also activate growth.
I included kicking, jumping and running as percussion. Next, we will briefly look at them individually.
Kicks
Suitable strikes include punching the punching bag, the opponent, or the air.
Two types of strikes work well: strikes with the instep of the foot and the base of the foot.
. Foot strikes are strikes with the portion of the leg from the ankle to the toes. In taekwondo, such a blow is called “dolyo chagi.” Heel kicks are horizontal or vertical kicks with the heel of the foot. Do both. Aim at different points: the head, torso or legs.
Beat for 10-15 minutes at a fast pace daily or every other day.
Next in line are the jumps. They also make the legs grow by creating microcracks and irritating the growth zones. I offer 3 options for jumping.
Jump rope
Jump rope for 5-10 minutes at an intense pace every day or every other day.
Plyometrics
In addition to jump rope, consider plyometrics, which are specialized jumping workouts. Jumping jacks or high jumps are the right choices. This is more difficult than jumping rope, but the effect is also greater. Try to devote some time to plyometrics.
Trampoline
The third way to jump is to buy yourself a home trampoline or go to trampoline clubs. Unlike the first two methods, you can jump on a trampoline for hours. It's easy and very attractive for children. There will also be an effect on growth if you jump for 20–30 minutes every day or every other day.
Interval running
Closes the list of running activities. In principle, walking is also suitable, but during running the load on the bones is several times greater. For our purpose, running is preferable. The greater the load, the more irritated the bones.
Interval running or running with acceleration has proven itself to be excellent. The idea is to alternate moderate running with sprints.
. For example, run for 20 seconds at an easy pace and 10 seconds at a fast pace. Alternate and continue for 5-10 minutes. Exercise a couple of times a week.
We are done with impact exercises and move on to stretching exercises. Stretching ones will enhance the percussion effect. In other words, if the leg bones are first damaged and then stretched, expect a synergistic effect.
I included inversions, stretching with bands and weights, as well as cycling with a raised saddle, swimming pool, and stretching exercises. Let's go in order.
Inversion training
Also called inverted training. You turn your body over and force gravity to pull it. During the inversion, the tissues straighten and the legs are greatly stretched.
The inversion is performed on a special table, either with the help of special boots, or on the Evminov board. All three options are suitable. Find out more about classes here.
Do it every day for 5-15 minutes.
Swimming
The force of gravity, which constantly attracts the earth on land, is reduced in water. This makes it easier for the body to grow. In addition, in the water you will have to stretch more often, including pulling your legs, to stay afloat and not drown.
To increase height, 2 types of swimming are more effective: crawl and back crawl.
. However, they require a lot of strength, so you won’t be able to swim for a long time. At least at first. In between crawl approaches, use breaststroke or something else. For example, change 20 seconds of freestyle crawl to 40 seconds of breaststroke and vice versa.
Frequency: at least 3 times a week for 30-60 minutes.
Stretching with tourniquets
The next type of exercise is performed with stretching rubber bands. Sold in a sports store. Choose a tension of about 20 kg.
Attach one end of the harness to your legs, the other to the wall. Sit and stretch.
During this time, some people simultaneously read books, play computer games, watch TV series, and so on.
Optimal regimen: every day from 30 minutes to an hour.
Stretching with weights
A fourth leg stretching technique—an old and well-respected one—is sitting with weights. The mechanism of operation is similar to tourniquets, that is, the legs are constantly stretched and become longer over time.
To sit with weights, you need a high chair or table so that your feet do not touch the floor. Weights here range from 1 kg and more. Put on weights, sit down and sit for 30-60 minutes every day.
Try alternating this technique with tourniquets: for example, stretch with tourniquets one day, and weights the other day.
Riding with the saddle raised
Another popular technique is riding a bicycle with the saddle raised. The task comes down to raising the bicycle seat so that you have to reach the pedals with your toes. Sit down, pedal and stretch. Both a regular bicycle and an exercise bike are suitable.
Such workouts are performed at an intense pace several times a week for 15–20 minutes each. This way you will give your legs a significant stretch.
Stretching exercises
Stretching exercises are needed more to stretch the muscles, not the bones. Which is also important, since relaxed and stretched muscles allow bones to grow unhindered.
As an example, I will give splits and yoga asanas.
for legs. Hold each exercise for 30–60 seconds. You can sit on the splits for longer. It is advisable to repeat it daily or several times a week.
Watch video at
That's all the leg lengthening exercises for today. In conclusion, I will say 2 things.
1. Consult your doctors. The mentioned exercises are not always allowed to be performed in case of health problems.
2. Create an individual schedule for yourself. As you noticed, I always advised exercising every day or every other day. But this does not mean that everything needs to be done at once. Vary your exercises. Gradually increase the load. Rest when necessary.
Thank you for your attention. I wish you success!
Best regards, Vadim Dmitriev
Source: https://yarasty.ru/372-luchshiye-uprazhneniya-dlya-udlineniya-nog.html
Swimming
The force of gravity, which constantly attracts the earth on land, is reduced in water. This makes it easier for the body to grow. In addition, in the water you will have to stretch more often, including pulling your legs, to stay afloat and not drown.
To increase height, 2 types of swimming are more effective: crawl and back crawl.
. However, they require a lot of strength, so you won’t be able to swim for a long time. At least at first. In between crawl approaches, use breaststroke or something else. For example, change 20 seconds of freestyle crawl to 40 seconds of breaststroke and vice versa.
Frequency: at least 3 times a week for 30-60 minutes.
How to make your legs longer at home
Modern beauty standards, which long-legged models bring to the world from the catwalks, force many average women to complete. Short legs, the length of which is less than half a person’s height, is a common, completely solvable problem.
There are effective ways to change the natural length of your legs, the question is how far are you willing to go to achieve your ideal. You can lengthen your legs either conservatively or radically. Let's talk in detail about each of them.
2 Best Exercises to Lengthen Your Legs at Any Age!
Greetings, dear readers of the Yarastu ru website, regular readers and more! If you are not yet a regular reader, then become one as quickly as possible... In today's article I will tell you how to lengthen your legs at any age without surgery and other dangerous things using 2 simple physical exercises.
Leg lengthening/increase in height will occur, firstly, due to mechanical effects on the bones, secondly, due to lengthening of the cartilage of the knee joints, and thirdly, due to increased production of growth hormone by the pituitary gland. All this should subsequently contribute to an increase in the length of the femurs and tibias.
It will be enough to perform these physical exercises 3-4 times a week, and as the experience of people who did this regularly shows, in 3-6 months you can grow by 5-10 cm.
Exercise with ankle weights
This is perhaps the best exercise for lengthening your legs at any age. It is effective even after the growth zones have closed. The point is this.
- Warm up your muscles and ligaments. You can achieve this by running, jumping rope or any cardio workout.
- Recover your breathing and immediately sit on a high chair so that your feet do not touch the floor.
- Place special weights on your ankles. Use light weights at first and gradually increase them over time. Your legs should feel a noticeable stretch and pull downwards under the added weight.
- Stretch like this for 5–10 minutes.
- Then remove the weights and relax your legs by performing gentle kicks for 5-10 minutes.
- After this, do vigorous swings for about 5-10 minutes.
Perform weight training at least 3 times a week for optimal results. For clarity, watch a short video on how to lengthen your legs using weights:
Stretching with weights
A fourth leg stretching technique—an old and well-respected one—is sitting with weights. The mechanism of operation is similar to tourniquets, that is, the legs are constantly stretched and become longer over time.
To sit with weights, you need a high chair or table so that your feet do not touch the floor. Weights here range from 1 kg and more. Put on weights, sit down and sit for 30-60 minutes every day.
Try alternating this technique with tourniquets: for example, stretch with tourniquets one day, and weights the other day.
Stretching exercises
Stretching exercises are needed more to stretch the muscles, not the bones. Which is also important, since relaxed and stretched muscles allow bones to grow unhindered.
As an example, I will give splits and yoga asanas.
for legs. Hold each exercise for 30–60 seconds. You can sit on the splits for longer. It is advisable to repeat it daily or several times a week.
That's all the leg lengthening exercises for today. In conclusion, I will say 2 things.
1. Consult your doctors. The mentioned exercises are not always allowed to be performed in case of health problems.
2. Create an individual schedule for yourself. As you noticed, I always advised exercising every day or every other day. But this does not mean that everything needs to be done at once. Vary your exercises. Gradually increase the load. Rest when necessary.
Thank you for your attention. I wish you success!
Best regards, Vadim Dmitriev
How to lengthen your legs with stretching (splits)
This is the most difficult exercise, crowning the entire complex of training for lengthening the legs.
In order to fully do the splits, you need long training
Before performing this, please read the warning:
- Do not try to do full stretching right away in the first classes - this is dangerous!
- The splits are also not performed on cold muscles - start it after a preliminary warm-up.
- The exercise should also not be done if you have serious orthopedic problems or injuries.
Stretching training technology - in the video below:
Video: Stretching at home
