모든 연령대에서 키를 키우는 기술

### 키 잠재력 잠금 해제: 기술, 호르몬, 영양: 기술, 호르몬, 영양
* 📏 성장판이 닫혀 있어도 뼈가 받는 스트레스에 적응한다는 울프의 법칙을 적용하면 **나이에 상관없이 키가 클 수 있습니다.**
* 🏋 실제 사례로 수년간의 집중적인 훈련으로 오른팔이 길고 강해진 데본은 **뼈의 길이와 밀도가 특정 운동에 영향을 받을 수 있다**는 것을 보여줍니다.
* 🤔 하지만 모든 보디빌더가 인상적인 키에 도달하는 것은 아니며, 운동은 주로 **키를 키우는 데 필수적인 성장 호르몬**을 자극하기보다는 골밀도를 높이기 때문입니다.
* 🏀 점프와 달리기를 포함하는 농구, 축구와 같은 스포츠에 참여하면 **뼈에 미세 골절이 효과적으로 발생**하여 스트레스와 성장 호르몬 자극을 통해 키가 커집니다.
* 🚴 자전거를 타는 것은 기린의 목이 높은 잎에 닿도록 진화한 것과 유사하게 **스트레스를 가하고 스트레칭**을 통해 뼈를 리모델링하고 길게 만드는 데도 도움이 됩니다.
* 🧘 키 성장을 극대화하려면 이러한 운동과 스트레칭 기술, 특히 **미세 골절을 만든 후 웨이트를 이용한 발목 스트레칭**을 병행하는 것이 중요합니다.
* 🌙 또한 **성장호르몬과 IGF-1은 키 성장에 중요한 역할**을 하므로 호르몬 수치를 최적화하기 위해서는 **적절한 수면, 수분 섭취, 영양 섭취**가 필요합니다.
* 🥗 **붕소, 육류, 건강한 탄수화물이 풍부한 균형 잡힌 식단**은 성장을 지원하는 데 필수적이며, 특정 운동을 통해 **자세를 교정**하면 일시적인 키 증가로 이어질 수 있습니다.

데본은 운동을 통해 스트레스를 가하면 나이나 성장판이 닫힌 상태와 상관없이 뼈의 길이와 밀도를 높일 수 있음을 보여줍니다.

growing taller at any age is possible, even if your growth plate is closed. But how? The answer is simple: by using Wolf's Law. Wolf's law states that your bone will change itself to handle the stress you apply to it. Take Devon, for example, a real-life case. This arm is longer. You see that it's a little bit longer. Due to years of only training my right hand, he has unknowingly used Wolf's Law. He mentioned that his right arm is longer and bigger than his left arm because he primarily works out his right arm. In the process, it has become stronger and also increased in length. This clearly shows that bone length and density can be increased depending on certain types of stress and exercise. And you don't even need growth plates to be opened. But if bone length can be increased by just exercising, then why aren't all bodybuilders 6 ft tall? Shouldn't they be tall since they work out regularly and eat a healthy diet? The answer lies in the type of workout and stress they put.

on their bones, and most importantly, the type of hormones they focus on. Their workouts mainly focus on increasing bone density to make bones stronger so they can lift heavy weights, and they only focus on testosterone hormone, whereas growth hormone is also very important for increasing height. So in this video, I will teach you all about the workouts, exercises, techniques, the hormones, and the perfect diet to increase your height. So don't ducking skip the video. You already know the story of Devon Larratt, whose one arm is longer than the other. You probably also know about leg lengthening surgery, where surgeons insert steel rods into the bones and stretch them regularly, helping people increase their height by over 5 to 6 inches. We will use similar techniques to increase our height, but how, you may ask. The answer is simple: microfractures. When our bones get microfractured, they heal themselves to be stronger and even longer, depending on the stress and routine followed. You may have noticed the knuckles of fighters are bigger and stronger than those of the average

person. This is because they repetitively work out with their knuckles through exercises like knuckle push-ups, punching bags, and hitting others' bones, which cause microfractures in their bones. These microfractures heal to withstand the stress following Wolf's Law. However, their knuckles won't grow longer like wolverines, but rather stronger and wider. That's because the stress they apply compresses the bone rather than stretching it after microfracturing. In simple terms, you need to first create microfractures in your bone and then stretch them so they can grow vertically rather than horizontally. Here are three workouts that cause microfractures in your bones, and then I will teach you the best stretches to increase your bone length. Sports like basketball, volleyball, and football are the best for increasing your height because you are frequently running, which increases growth hormone. You also attempt to dunk to score and jump to stop, which places stress on your legs, causing microfractures in your bones. So, in simple terms, you will be boosting your growth.

hormone while applying micro fractures to your bones to increase their length. Jumps are the best way to cause micro fractures in your bones. I do these after my workouts every day, which after healing grow back bigger and longer. Cycling, as I mentioned in a previous video, is highly beneficial for increasing your height. Cycling not only sticks to the principles of micro fracture and Wolf's Law but also promotes bone remodeling. When you cycle with the seat set higher to stretch your legs, your leg bones gradually increase in length over time as they remodel to support the activity. This process is similar to the theory that giraffes' necks are longer because they needed to reach leaves high in the trees. Over time, their bones remodeled themselves to help them survive. Now you know the three best workouts for causing micro fractures in your bones: jumping, sports, and cycling. However, just doing these exercises alone won't increase your height. To achieve the best results, you need to combine these activities with stretching. If you only do these

workouts and then immediately doing other exercises like squats. Your bones will compress and grow wider instead of longer. Here is the only stretch you'll ever need to increase your bone length. After creating micro fractures, ankle stretching. After you have created micro fractures in your bones through the mentioned workouts, attach ankle weights to your legs and hang them off the bed while lying down. This stretches the bones rather than compressing them. Use the ankle weights for around 30 to 60 minutes and then go to sleep because you don't want to compress your bones. This is also the reason why I suggested doing these workouts at night, so you can come home, attach the weights, and go to sleep. You may be confused about which workouts and stretches to do for the best results. For optimal benefits, perform any one of the above workouts six times a week. Okay, now you understand Wolf's Law and bone remodeling for increasing bone length, and you might be excited that you can finally increase your height with these workouts and stretches. However, without the next factor, no matter how many micro

fractures you create or how much you stretch your bones won't grow longer. The next element is growth hormone. You might have heard that growth hormone is important for increasing your height. However, growth hormone itself is not what increases our height. The hormone responsible for height is IGF-1. Growth hormone, after being released by the pituitary gland, travels to the liver and is then synthesized into IGF-1. In simple terms, we need growth hormone to be released so that it can synthesize into IGF-1, which will help increase our height. But how do we do it effectively, ensuring we don't disrupt our hormones and increase our height efficiently? You need to follow these steps and watch my previous video where I explain in detail how to increase your growth hormone. Adequate sleep: ensure you get 8 to 9 hours of uninterrupted sleep each night. Growth hormone is primarily released during deep sleep. Hydration: stay hydrated with both water and salt-based hydration solutions to support overall hormone function. Exercise: engage in regular weightlifting and high-intensity

interval training. These exercises stimulate the release of growth hormone. I've already provided the best workouts in my previous video. Sunlight. Get plenty of sunlight to boost vitamin D levels, as it is essential for hormone synthesis. Minerals and vitamins. Intake of minerals and vitamins, especially zinc, vitamin D3, and vitamin C, are crucial for growth hormone production. Now it's time to increase your testosterone levels, as it is one of the most important hormones in your body. And you don't need to buy any course; just download the free ebook from the description, where I explain the best natural ways to increase your testosterone. It's completely free. Now you know five of the best ways to boost growth hormone, IGF-1, and testosterone. So, is this all it takes to increase height? Is that it? The answer is no. Did you know that North and South Koreans have almost the same genetics, yet South Koreans are taller? The main reason is diet. North Koreans lack proper nutrition due to food shortages, whereas South Koreans have access to nutritious diets, contributing to their increased height.

so here comes the chapter on the perfect diet, which is crucial because it supports both wool flaw and hormonal balance. Without proper nutrition, your hormonal balance will be disrupted, and your bones will not only become weaker, but you will also face other issues like lack of muscle gain, acne, pimples, hair loss, and more. For [__] sake, diet is important. Number one, Boron. Boron, found in dried fruits such as chestnuts, raisins, prunes, and dried cranberries, plays a crucial role in growth. Studies show that consuming dried fruits high in boron can potentially increase your height by 2 to 3. These dried fruits are packed with essential vitamins and minerals such as Vitamin A, Vitamin K, iron, calcium, and magnesium. These nutrients are vital for bone health and overall growth. Therefore, incorporating dried fruits into your diet can support your growth and help maintain strong, healthy bones. Number two, Meats. Meat is extremely important to increase your growth hormone and testosterone, as it contains good amino acids. Therefore, you need to consume meat in high amounts. However, you

can't just eat chicken legs and assume you are getting sufficient protein and nutrients. It's important to eat red meat and organ meats, as they are very nutrient-dense. Some examples include liver, heart, and kidneys. The best sources are lamb or mutton, pork, fish, eggs, and chicken. Number three, carbs. Carbohydrates give us the energy to move around and perform daily activities. It's important to consume healthy carbs and avoid unhealthy options like pizza and burgers, even though they contain carbs. Instead, you can eat foods like rice, beans, lentils, potatoes, corn, peas, and other green vegetables. Including these in your daily diet ensures you get the necessary energy while maintaining overall health. Bonus advice: increase your height by fixing your posture. If you want to increase your height by 2 to 3 inches within a week, focus on fixing your posture. Your spine is most likely compressed. For instance, astronauts experience an increase in height of around 2 to 3 inches in space due to spinal decompression. You can fix your posture by doing the following workouts for your back.

these hanging exercises hang for 30 to 45 seconds, repeating it around 7 to 13 times with a 10 to 30 second rest in between. Pull-ups: do 100 pull-ups with different variations (close grip, wide grip), take a 30-45 second rest between each set, aim for one set of 15 to 20 reps for each variation. But this much will not be enough; you also need to fix your neck posture, which often looks like a geek from too much sitting at a desk or looking at screens. For your neck, do exercises that strengthen it, such as neck bridges. These are the best workouts that you can do at home or anywhere, just make sure the floor isn't concrete and use some cushioning to avoid harming your head. Perform three to four sets, holding each for 20 to 30 seconds. This exercise is especially good for those who sit at a desk all day using laptops. Neck curls: neck curls are just as effective and useful as neck bridges. Do three to four sets of 12 to 15 reps with

60 seconds of rest between each set. This workout specifically targets the front neck muscles, helping to develop a thicker neck. I will make a full video on fixing your posture and spinal decompression if this video receives over 500 comments. Wish you luck in your self-improvement journey.

How To Literally Force Your Bones To Grow : WOLF Method

Men's_Glowup

나이에 상관없이 키 성장: 늑대의 법칙의 힘

뼈는 가해지는 스트레스에 반응하여 변화한다는 울프의 법칙에 따라 성장판이 닫힌 후에도 뼈의 성장이 가능합니다.

고르지 않은 훈련을 통해 오른팔이 길어진 데본의 사례와 같은 실제 사례는 운동이 어떻게 뼈의 길이와 밀도를 증가시킬 수 있는지를 보여줍니다.

키를 효과적으로 늘리려면 미세 골절, 특정 운동, 적절한 호르몬, 특히 성장호르몬의 조합이 필수적입니다.

키 성장을 위한 효과적인 운동과 스트레칭

점프, 스포츠, 자전거 타기는 뼈에 미세 골절을 일으켜 시간이 지남에 따라 길이가 늘어날 수 있는 가장 좋은 활동입니다.

높은 좌석에서 자전거를 타면 기린의 목이 길어지는 이론과 유사하게 다리 뼈의 리모델링이 촉진됩니다.

키를 최대로 늘리려면 뼈가 눌리지 않도록 누워서 발목 스트레칭과 발목 웨이트를 사용하는 운동을 병행하는 것이 필수적입니다.

성장호르몬은 키 성장에 필수적이지만 실제로 성장을 촉진하는 것은 IGF-1입니다.

성장 호르몬 수치를 효과적으로 높이려면 충분한 수면, 수분 섭취, 규칙적인 운동, 햇빛 노출, 비타민과 미네랄의 적절한 섭취를 우선시해야 합니다.

또한 비슷한 유전자를 가진 남북한 사람들의 대조적인 성장 패턴에서 볼 수 있듯이 식습관은 키에 중요한 역할을 합니다.

성장과 호르몬 균형을 위한 완벽한 식단

적절한 식단은 호르몬 균형과 튼튼한 뼈를 유지하는 데 필수적이며, 붕소 함량이 높은 말린 과일은 키를 2~3인치 증가시킬 수 있습니다.

육류, 특히 붉은 살코기와 내장육은 성장호르몬과 테스토스테론 분비를 촉진하는 데 중요한 역할을 합니다.

쌀, 콩, 녹색 채소 등의 건강한 탄수화물은 일상 활동에 필요한 에너지를 제공합니다.

목과 상체 근력을 위한 효과적인 운동

매달리기 운동은 30~45초 동안 7~13회 반복하고 그 사이에 10~30초의 휴식을 취해야 합니다.

다양한 그립을 사용하는 턱걸이는 총 100회를 목표로 하고 세트 사이에 30~45초의 휴식을 취하는 것이 좋습니다.

넥 브릿지 및 넥 컬과 같은 목 운동은 자세를 개선하고 목 근육을 강화하는 데 매우 중요하며, 각 운동을 3~4세트씩 반복하는 것이 좋습니다.