{"id":7002,"date":"2025-03-05T00:00:00","date_gmt":"2025-03-05T00:00:00","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7002"},"modified":"2025-03-05T13:54:13","modified_gmt":"2025-03-05T13:54:13","slug":"30-best-exercises-to-increase-height","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/30-best-exercises-to-increase-height\/","title":{"rendered":"30 meilleurs exercices pour augmenter la taille"},"content":{"rendered":"<p>Vous en avez marre de la petite taille ? Lisez le blog pour conna\u00eetre les meilleurs exercices pour augmenter la taille.<\/p> <p>Vous vous demandez comment augmenter la taille rapidement apr\u00e8s 18 ans? L\u2019augmentation de la hauteur est-elle un gros probl\u00e8me? Pas vraiment! Il s\u2019agit d\u2019\u00e9liminer les d\u00e9compressions sur les vert\u00e8bres qui se d\u00e9veloppent au fil du temps en raison de la gravit\u00e9 et de mauvaises habitudes de posture. La taille d\u2019un corps humain a des influences de multiples facteurs comme l\u2019environnement, les hormones, les g\u00e8nes et la nutrition. Lutter contre ces influences est difficile, mais ce n\u2019est pas impossible. Si vous avez une forte d\u00e9termination, vous pouvez am\u00e9liorer votre taille m\u00eame au milieu de la vingtaine. L\u2019exercice est l\u2019un des meilleurs moyens d\u2019augmenter la taille rapidement et de grandir. Synergisez l\u2019effet en couplant l\u2019exercice avec un bon apport en prot\u00e9ines &#8211; vous pouvez ajouter \u00e0 votre taille positivement.&nbsp;<\/p> <p>\u200d<\/p> <p>Voici comment augmenter la taille avec certains des meilleurs exercices pour augmenter la taille.<\/p> <ol class=\"wp-block-list\"><li><strong>Pelvic Shift<\/strong><\/li><\/ol> <p>Combien d\u2019heures de la journ\u00e9e vous asseyez g\u00e9n\u00e9ralement? Saviez-vous que rester assis pendant de tr\u00e8s longues heures affecte votre taille? La forme changeante de la colonne vert\u00e9brale et les d\u00e9s\u00e9quilibres musculaires associ\u00e9s sont caus\u00e9s par des p\u00e9riodes prolong\u00e9es d\u2019assise qui affectent la croissance de votre corps. Le d\u00e9placement pelvien est l\u2019un des meilleurs exercices pour augmenter la taille afin de s\u2019\u00e9loigner des r\u00e9sultats n\u00e9gatifs de la position assise. Il augmente la courbure de la colonne vert\u00e9brale inf\u00e9rieure et celle du haut du dos; augmente votre taille.<\/p> <p><\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lie on the mat with the shoulders flat on the floor.<\/li><li>Keep your arms stretched out on the sides with palms down.<\/li><li>Bend your knees and draw your feet close to the buttocks.<\/li><li>Arch your back so that the pelvis is lifted.<\/li><li>Tuck the buttocks and let the legs and shoulders support your weight.<\/li><li>Hold the position for at least 30 seconds and repeat.<strong>\u200d<\/strong>\u200d<\/li><\/ul> <ol class=\"wp-block-list\" start=\"2\"><li><strong>Hanging<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-a48f1b18745f-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2030125f2821a3f6bf0d_hanging.jpg\" alt=\"pull up bar exercise\"\/><\/figure> <p>Accrocher votre corps avec le soutien de vos mains vous aide \u00e0 \u00e9tirer vos muscles. G\u00e9n\u00e9ralement, les gens pendent dans un bar. Pour faire cet exercice pour augmenter la hauteur d\u2019un kilom\u00e8tre suppl\u00e9mentaire, faites deux ou trois tractions. Vous n\u2019avez pas de barre de traction ? Pas de probl\u00e8me pour arracher une branche d\u2019arbre. Assurez-vous que votre support est robuste et peut supporter tout votre poids corporel. Apr\u00e8s tout, vous ne voulez pas tomber du support et vous casser les os.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Jump up and hang on to the bar.<\/li><li>Keep your arms and spine straight.<\/li><li>Remain in the position for 30 seconds.<\/li><li>Repeat the same at least three times daily.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"3\"><li><strong>Single Leg Hopping<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/SZBqTk6pAAJY4VQjtpJ_yHRHqg0\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/03\/17\/914\/n\/1922729\/a0baaac7c0abbb88_Circuit-Three-Single-Leg-Touch\/i\/Single-Leg-Touch-Hop.jpg\" alt=\"\"\/><\/figure> <p>L\u2019exercice de saut pour augmenter la taille est l\u2019un des meilleurs exercices amusants. Cet exercice joue un r\u00f4le \u00e9norme dans le renforcement de vos muscles abdominaux et promet un entra\u00eenement approfondi du bas de votre corps.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Hop on your left leg ten times.<\/li><li>Position your hands straight up pointing towards the sky.<\/li><li>Hop on your right leg similarly.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"4\"><li><strong>Puppy Pose<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogamerge.com\/wp-content\/uploads\/2020\/08\/drinie-puppy-pose.jpg\" alt=\"\"\/><\/figure> <p>Cet exercice pour augmenter la hauteur fl\u00e9chit votre colonne vert\u00e9brale, les muscles des jambes et fait pousser vos os plus longtemps.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Start with positioning your all fours &#8211; hands, and knees &#8211; on the mat.<\/li><li>Line up your knees with your hips and your hands with your shoulders.<\/li><li>Tangle your toes and walk your hands forward a few inches.<\/li><li>Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.<\/li><li>Hold this position for 60 seconds and relax.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"5\"><li><strong>Side Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-4497c8262bf2-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20646fc647817e1002c2_side%20stretch.jpg\" alt=\"side stretch exercise\"\/><\/figure> <p>L\u2019\u00e9tirement lat\u00e9ral fera cro\u00eetre les muscles et les allongera \u00e9galement. Cet exercice pour augmenter la taille en particulier \u00e9tire et renforce les muscles intercostaux. Pendant que vous faites un \u00e9tirement lat\u00e9ral, assurez-vous de sentir les muscles tirer tout le long de votre c\u00f4t\u00e9 du bas du dos et jusqu\u2019\u00e0 votre \u00e9paule pour r\u00e9ussir \u00e0 stimuler la croissance de la taille.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Stand straight with your feet together.<\/li><li>Clasp your hands together stretching over your head.<\/li><li>Bend your upper body to the right.<\/li><li>Hold the stretch for 20 seconds and get back to the starting position.<\/li><li>Repeat the stretch two times and switch sides to do the stretch in the opposite direction.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"6\"><li><strong>Low Lunge Arch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/.image\/t_share\/MTQ3MTU3MjYxODcyMDE0Nzk4\/3yp_287_6671_gn_bjk.jpg\" alt=\"\"\/><\/figure> <p>Incliner le dos et le haut du corps entra\u00eenera toujours une augmentation de votre taille. Le haut du corps est difficile \u00e0 d\u00e9velopper, mais avec la vo\u00fbte plantaire basse, vous pouvez renforcer et \u00e9tirer votre dos assez bien. Cet exercice fonctionne \u00e9galement pour allonger vos jambes et les os de l\u2019\u00e9paule.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lock your two palms with your fingers and stretch your arms to the front of your right leg.<\/li><li>Bend your right leg and stretch out your left leg while you do the step 1.<\/li><li>Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"7\"><li><strong>Cobra Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.imgur.com\/Gu7oj1E.jpg\" alt=\"\"\/><\/figure> <p>La pose de cobra \u00e9tire les muscles des \u00e9paules, de la poitrine et des abdominaux tout en renfor\u00e7ant la colonne vert\u00e9brale.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lie on the floor with your face down.<\/li><li>Place your palms on the floor under your shoulders.<\/li><li>Lift your chin while arching your spine to form an elevated angle.<\/li><li>Arch back as far as possible and stay in the position for at least 30 seconds.<\/li><li>Five reps should be good enough to start with the exercise initially.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"8\"><li><strong>Jogging<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-835a5318e4af-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b208e9201573599e4fe2c_jogging.jpg\" alt=\"jogging exercise\"\/><\/figure> <p>Le jogging est un exercice pour augmenter la taille que vous ne pouvez pas manquer si vous \u00eates d\u00e9sesp\u00e9r\u00e9 de rendre vos jambes plus longues. Le jogging vous aide \u00e0 d\u00e9velopper naturellement les os de vos jambes et les rend plus forts. Le jogging fonctionne comme par magie pour augmenter votre taille, surtout lorsque vous le pratiquez pendant ou juste apr\u00e8s la pubert\u00e9.<\/p> <ol class=\"wp-block-list\" start=\"9\"><li><strong>Jumping And Skipping<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/71956822.cms?width=680&amp;height=512&amp;imgsize=836678\" alt=\"\"\/><\/figure> <p>Si l\u2019exercice est une chose difficile \u00e0 faire, optez pour quelque chose qui vous aide \u00e0 vous amuser tout en atteignant vos objectifs de mise en forme. Sauter est l\u2019une de ces choses. Plus vous sautez, plus vous aurez de chances de r\u00e9ussir \u00e0 allonger vos jambes. Le saut peut \u00eatre fait de plusieurs fa\u00e7ons &#8211; sauter sur trampoline ou sauter une corde. Les deux peuvent vous aider \u00e0 atteindre votre taille maximale.&nbsp;<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>While jumping, make sure your both legs leaves the surface at the same time, and land on the surface at the same time.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"10\"><li><strong>Vertical Bends<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.khbuzz.com\/wp-content\/uploads\/2015\/08\/vertical-bend.jpg\" alt=\"\"\/><\/figure> <p>Les flexions verticales permettent aux muscles de la r\u00e9gion du mollet de s\u2019\u00e9tendre dans la direction verticale et am\u00e9liorent ainsi votre taille.&nbsp;<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Stand up and position your legs slightly apart.<\/li><li>Bend down and try to touch the floor without bending your knees.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"11\"><li><strong>Standing Stretch<\/strong><\/li><\/ol> <p>Cet exercice est similaire \u00e0 l\u2019exercice de flexion verticale. La seule diff\u00e9rence est que lorsque vous \u00eates debout au lieu de placer vos jambes \u00e9cart\u00e9es, vous devez les garder jointes. Comme \u00e9tape suivante, pliez-vous et essayez de toucher vos orteils. N\u2019oubliez pas de garder vos genoux droits pendant que vous effectuez l\u2019exercice.<\/p> <ol class=\"wp-block-list\" start=\"12\"><li><strong>Side Bends<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/Io1f6oX2G4yHOX9lMkEM04uc2u2dyRYpUq6OgLmAd7DtV5xks1u36B2xKhTnRPR6khpuJJB3n8DfqC-FlI7xmYJqz9fcrgzdc2iaII1APbKLswe9MFDGgzrg188jkJpHnV198VcY\" alt=\"\"\/><\/figure> <p>Les flexions lat\u00e9rales sont id\u00e9ales pour \u00e9tirer et sculpter les muscles de la taille. Il renforce la paroi lat\u00e9rale des abdominaux, resserre le noyau, am\u00e9liore votre posture et stimule votre taille. Pour intensifier cet exercice, vous pouvez utiliser des halt\u00e8res.<strong>\u200d<\/strong><\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Stand vertically with your feet flat on the floor.<\/li><li>Bend your body sideways and stretch as far as you can.<\/li><li>Hold the position for 30 seconds.<\/li><li>Repeat it with the other side of the body.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"13\"><li><strong>Swimming<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-04ef87bdc397-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5e0070103e35853d91273529_swimming%20for%20increasing%20height.jpg\" alt=\"does swimming increase height\"\/><\/figure> <p><a href=\"https:\/\/www.decathlon.in\/1670-swimming?utm_medium=referral&amp;utm_source=decathlon_blog&amp;utm_campaign=30-best-exercises-to-increase-height\">Swimming<\/a>&nbsp;vous permet d\u2019utiliser au maximum vos jambes, votre corps et vos bras et d\u00e9veloppe ainsi votre force musculaire. Surtout, si vous voulez \u00e9chapper \u00e0 la chaleur et \u00e0 la sueur pendant vos s\u00e9ances d\u2019entra\u00eenement, la natation est la meilleure. La brasse est le style de natation le plus appropri\u00e9 pour augmenter votre taille.<\/p> <ol class=\"wp-block-list\" start=\"14\"><li><strong>Toe Lifts<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/storage.googleapis.com\/sworkit-assets\/images\/exercises\/standard\/middle-frame\/balance-on-to.jpg\" alt=\"\"\/><\/figure> <p>Tenez-vous sur vos orteils avec le dos droit et \u00e9tirez les muscles de vos jambes tout en remontant simultan\u00e9ment. Pour un soutien suppl\u00e9mentaire, vous pouvez vous tenir contre un mur et placer les mains en hauteur en essayant d\u2019atteindre le plafond. L\u2019exercice est facile \u00e0 faire et ne n\u00e9cessite aucun accessoire. C\u2019est l\u2019une des meilleures pratiques d\u2019augmentation de la taille et donne de meilleurs r\u00e9sultats que la plupart des autres exercices.<\/p> <ol class=\"wp-block-list\" start=\"15\"><li><strong>Land Swimming<\/strong><\/li><\/ol> <p>Vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 de nager hors de la piscine? La natation terrestre est g\u00e9n\u00e9ralement appel\u00e9e entra\u00eenement sur la terre ferme. Le motif de cet exercice est d\u2019augmenter la taille et d\u2019am\u00e9liorer la flexibilit\u00e9 des muscles du corps. Pour rendre l\u2019exercice un peu plus difficile, vous pouvez effectuer la m\u00eame chose en pla\u00e7ant une balle de stabilit\u00e9 sous votre estomac.<\/p> <h4 class=\"wp-block-heading\">\u00c9tapes \u00e0 suivre<\/h4> <ul class=\"wp-block-list\"><li>Lay down on a flat surface and the lift your legs up one by one.<\/li><li>Stretch your hands out to the front and imitate your position similar to that of swimming. The posture should be the same except that you are on land and not in the water.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"16\"><li><strong>Legs Up<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.wikihow.com\/images\/thumb\/a\/a2\/Do-Leg-Lifts-Step-3-Version-6.jpg\/550px-nowatermark-Do-Leg-Lifts-Step-3-Version-6.jpg\" alt=\"\"\/><\/figure> <p>Lever les jambes est un exercice simple et des plus efficaces pour augmenter votre taille. Tout en effectuant des exercices de jambes, votre corps sera compl\u00e8tement \u00e9tendu. Pendant l\u2019exercice, vos jambes passent par un processus d\u2019\u00e9tirement intense et vous verrez une am\u00e9lioration significative de votre taille.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lie down with your face and palms down.<\/li><li>Place your palms onto the sides of your chest.<\/li><li>Raise both your legs as high as possible while keeping your feet straight together.<\/li><li>Support your back with your hands if required.<\/li><li>Repeat the same for about 10 minutes with each repetition lasting for 60 seconds.<strong>\u200d<\/strong><\/li><\/ul> <ol class=\"wp-block-list\" start=\"17\"><li><strong>Alternate Leg Kick<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-5aed1943d0dd-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20e345f4fb798e4268ad_alternate%20leg%20kicks.jpg\" alt=\"leg kick exercise\"\/><\/figure> <p>Cet exercice est un d\u00e9riv\u00e9 du \u00ab\u00a0Tae Kwon Do\u00a0\u00bb &#8211; art martial cor\u00e9en, caract\u00e9ris\u00e9 par des coups de pied aux jambes. Bien que l\u2019exercice soit un mouvement d\u00e9fensif, il aide \u00e0 augmenter votre taille. Il aide \u00e0 \u00e9tendre les muscles de votre corps, en particulier les jambes.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Start by standing straight on the mat in a straight posture.<\/li><li>Stretch your body to the maximum while extending your right leg up.<\/li><li>Keep your hands close to your chest with your fists tight.<\/li><li>Start kicking the sky for about 30 seconds and repeat this process with your left leg.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"18\"><li><strong>Wake Up Stretching<\/strong><\/li><\/ol> <p>Les exercices d\u2019\u00e9tirement am\u00e8nent vos muscles en dehors de leur plage normale. Et, ils sont plus efficaces lorsque vous les effectuez d\u00e8s que vous vous r\u00e9veillez. &nbsp;L\u2019\u00e9tirement matinal permet la libre circulation du liquide dans les disques intervert\u00e9braux de la moelle \u00e9pini\u00e8re. Si ces disques sont comprim\u00e9s, l\u2019espace entre vos vert\u00e8bres se r\u00e9tr\u00e9cit, ce qui ne servira \u00e0 rien \u00e0 votre croissance en hauteur. Si les disques se dilatent, vous grandissez un peu plus.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Extend your arms over your head. Use enough force and stretch to feel the elongation. Hold the stretch for 30 seconds, relax your body, and pull again.<\/li><li>Start with lying down straight on your back. Extend your arms and legs so as to reach the sky. Hold for 15 to 20 seconds and repeat.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"19\"><li><strong>Glutes And Hip Bridge<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/mindbodygreen-res.cloudinary.com\/images\/w_767,q_auto:eco,f_auto,fl_lossy\/org\/81ulay4jwk5e8tvf8\/5-reasons-to-do-bridges-every-day.jpg\" alt=\"\"\/><\/figure> <p>Cet exercice vous aide \u00e0 am\u00e9liorer la flexibilit\u00e9 de votre dos. Tout en faisant le pont, vous \u00e9tirez les fl\u00e9chisseurs de la hanche, ce qui aide \u00e0 allonger le bas du dos et l\u2019arri\u00e8re des cuisses.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lie on your back and extend your hands down to grab your ankles.<\/li><li>Lift your knees and hips so that you make your body parallel to the floor.<\/li><li>Finish by lifting your torso from your hips so that you are stretching out your back.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"20\"><li><strong>Forward Spine Stretch<\/strong><\/li><\/ol> <p>Cet exercice cible le dos, les ischio-jambiers et les abdominaux.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Sit up tall with your legs straight.<\/li><li>Spread your legs a little wider than the width of your hips.<\/li><li>Sit up as tall as you can from the base of your spine.<\/li><li>Stretch your arms and reach through your heels to engage your leg muscles.<\/li><li>Pose in such a way that your back forms a C giving an illusion like scooping out your low belly.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"21\"><li><strong>Cat Camel Backstretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/deansomerset.com\/wp-content\/uploads\/2017\/04\/h9991331_001.jpg\" alt=\"\"\/><\/figure> <p>Si vous voulez grandir votre taille, vous ne voulez pas n\u00e9gliger de renforcer votre dos. L\u2019\u00e9tirement du dos chat-chameau est parfait pour ajouter de la rigidit\u00e9 \u00e0 votre dos.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Rest on your hands and knees, slowly arch your back so that your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together. Do this slowly and gently.<\/li><li>Stay in the position for three to four seconds and repeat stretch five or six times.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"22\"><li><strong>Mermaid Stretch<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/f6d5m3TRtVt7f9oLWYwq9MxvucA=\/3000x1687\/smart\/filters:no_upscale()\/17-2704698-Mermaid-Side-StretchGIF-4f33aaf4492f41959e946bd1829605ec.gif\" alt=\"\"\/><\/figure> <p>Principalement, cet exercice \u00e9tire et engage vos muscles intercostaux et de l\u2019\u00e9paule. Cet exercice est excellent pour les corrections de posture. La plupart des gens ont l\u2019habitude de marcher les \u00e9paules courb\u00e9es. Les mauvaises postures vous font para\u00eetre court. Ainsi, l\u2019\u00e9tirement de sir\u00e8ne peut vous aider \u00e0 marcher droit et \u00e0 para\u00eetre plus grand.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Sit down with your knees bent underneath on the left side<\/li><li>Hold on to your ankles with your left hand<\/li><li>Raise your right arm, extend and reach over your head<\/li><li>Feel a good stretch along the right side of your torso. Hold for 20 to 30 seconds. Repeat on the other side as well.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"23\"><li><strong>Cycling<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-6880821b427a-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b20fc125f284e70f776dd_cycling.jpg\" alt=\"cycling to increase height\"\/><\/figure> <p>Si vous \u00eates adolescent, alors c\u2019est le bon \u00e2ge pour commencer \u00e0 faire du v\u00e9lo. Faire de l\u2019exercice pendant votre adolescence peut apporter une diff\u00e9rence cruciale dans votre taille. L\u2019adolescence est le moment o\u00f9 la plupart des gens atteignent la taille maximale.&nbsp;Le cyclisme&nbsp;est le meilleur exercice pour les adolescents pour \u00e9tirer leurs jambes et ajouter quelques centim\u00e8tres \u00e0 leur corps.<\/p> <ol class=\"wp-block-list\" start=\"24\"><li><strong>Jump Squats<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-0cc7607c1441-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b2110d0a4a4901efb0386_jump%20squats.jpg\" alt=\"jump squats exercise\"\/><\/figure> <p>Les exercices de saut, comme les squats de saut, sont l\u2019un des meilleurs moyens d\u2019augmenter la hauteur. Il soutient le conditionnement des muscles et des articulations du bas du corps et am\u00e9liore la hauteur du corps.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Start with a normal standing position, with your body facing forward.<\/li><li>Lower yourself into the squat by lowering your hips back and down while bending your knees.<\/li><li>Drive hard with your legs as you come up out of the squat while initiating a jump.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"25\"><li><strong>Cobra Stretch<\/strong><\/li><\/ol> <p>Saviez-vous que le serpent cobra inspire l\u2019\u00e9tirement du cobra? La pose ressemble au serpent cobra lorsqu\u2019il l\u00e8ve la t\u00eate et \u00e9carte le cou. Cet exercice est particuli\u00e8rement c\u00e9l\u00e8bre pour \u00e9tirer vos abdominaux.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lie with your face-down on the floor with your palms pressing into the floor at shoulder height.<\/li><li>Lift your head toward the ceiling while extending your arms to arch your back as much as possible.<\/li><li>Hold this position for 30 seconds, and relax.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"26\"><li><strong>Downward Facing Dog<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-03380c202e16-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d5b94aa811b7d51ad23c8e5_yoga%20for%20weight%20loss.jpg\" alt=\"cobra stretch exercise\"\/><\/figure> <p>La pose vers le bas ressemble \u00e0 celle d\u2019un alphabet \u00e0 l\u2019envers &#8211; V. Cet exercice aide \u00e0 renforcer tout le dos et allonge les muscles de votre dos.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Stand up and bend your body such that your hands are at your shoulders-width apart and your feet are at hips-width apart.<\/li><li>Push the floor away and engage the shoulders and the upper body, while elongating your tailbone towards the ceiling<\/li><li>Feel a gentle stretch in the arms, shoulders, lats and spine.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"27\"><li><strong>Bird Dog<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/wiFNA3sqjCA\/maxresdefault.jpg\" alt=\"\"\/><\/figure> <p>Le chien oiseau est l\u2019exercice de base qui met l\u2019accent sur la force et l\u2019\u00e9quilibre du bas du dos. Cet exercice aide \u00e0 faire l\u2019exp\u00e9rience d\u2019un bon \u00e9tirement de la t\u00eate aux cuisses et favorise votre taille.<\/p> <p>\u200d<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Start the pose with a push-up position, but with your knees on the ground.<\/li><li>Lift one leg above the floor, and extend it backward.<\/li><li>Slowly lift your opposite hand off the floor, and extend that arm in front of you.<\/li><li>Hold onto the position for a few seconds and repeat this exercise on the other side.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"28\"><li><strong>Inversion Table Exercise<\/strong><\/li><\/ol> <p>La philosophie de cet exercice s\u2019exerce bien avec l\u2019augmentation de votre taille en d\u00e9pla\u00e7ant la gravit\u00e9 du corps. La position invers\u00e9e du corps obtenue pendant l\u2019exercice soulage et \u00e9tire les muscles du dos.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lock your feet on the base of the inversion table.<\/li><li>Slowly raise your arms and rotate your entire body upside-down.<\/li><li>Stay in this position for 15 &#8211; 20 seconds before coming back up.<\/li><\/ul> <ol class=\"wp-block-list\" start=\"29\"><li><strong>Surya Namaskara<\/strong><\/li><\/ol> <figure class=\"wp-block-image\" id=\"w-node-33a110574f83-52df1fce\"><img decoding=\"async\" src=\"https:\/\/global-uploads.webflow.com\/5ca5fe687e34be0992df1fbe\/5d9b216a92015777fce57adf_surya%20namaskar.jpg\" alt=\"downward dog exercise\"\/><\/figure> <p>La salutation au soleil ou Surya Namaskar est l\u2019exercice de yoga le plus populaire qui se compose de 12 poses de yoga diff\u00e9rentes. Chaque pose \u00e9tire votre dos, vos \u00e9paules, vos jambes et vous aide \u00e0 augmenter votre taille.<\/p> <ol class=\"wp-block-list\" start=\"30\"><li><strong>Side Planks<\/strong><\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/prod.skimble\/assets\/5022\/skimble-workout-trainer-exercise-right-side-plank-dips-2_iphone.jpg\" alt=\"\"\/><\/figure> <p>Pratiquez les planches lat\u00e9rales, et dans quelques jours, vous serez excit\u00e9 par les jambes \u00e9tonnantes que vous allez avoir. Les planches lat\u00e9rales donnent un bon \u00e9tirement \u00e0 vos jambes, ce qui les rend plus minces et plus grandes.<\/p> <h4 class=\"wp-block-heading\">&nbsp;\u00c9tapes \u00e0 suivre :<\/h4> <ul class=\"wp-block-list\"><li>Lie down on your right with your shoulder straight below your neck. Stretch out your legs straight and place your left hand on your left hip.<\/li><li>Support your abs while raising your waist off the ground until you reach to the level of your right hand.<\/li><li>Make your body diagonal to the floor and stay in the position for 30 seconds.<\/li><\/ul> <p>Si vous demandez &#8211; Comment augmenter la taille par l\u2019exercice? La r\u00e9ponse est simple. Augmenter la flexibilit\u00e9 de votre colonne vert\u00e9brale, d\u00e9velopper la force de vos muscles de la colonne vert\u00e9brale, \u00e9tirer compl\u00e8tement les muscles de vos jambes maintient votre posture optimale et am\u00e9liore sans effort votre taille. Cependant, si vous recherchez des miracles du jour au lendemain, ce n\u2019est pas comme \u00e7a que \u00e7a marche. Vous devez continuer \u00e0 pratiquer ces exercices pendant au moins quelques mois pour voir les r\u00e9sultats. Tous les meilleurs!<\/p> <p>Ce sont mes exercices pr\u00e9f\u00e9r\u00e9s d\u2019augmentation de la taille. Avez-vous des favoris? J\u2019aimerais avoir de vos nouvelles. Quels exercices pr\u00e9f\u00e9rez-vous et avez h\u00e2te de les faire en premier?<\/p> ","protected":false},"excerpt":{"rendered":"<p>Vous en avez marre de la petite taille ? Lisez le blog pour conna\u00eetre les meilleurs exercices pour augmenter la 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