Name: 我嘗試了在 60 天內長高的鍛鍊方法 (I Tried Exercises to Grow Taller in 60 Days)
Uploaded: 2025-09-18T15:22:36.000Z
Duration: 8 min 21 s

Listen, I am about to go all out in this video.

聽著，我要在這段視頻中全力以赴。

情態副詞

I am going to tell you exactly what I did to grow taller at the age of 19, which made me 3 inches taller, which some believe is not possible after the age of 18, but it did.

我要告訴你我在 19 歲時長高的具體方法，這讓我長高了 3 英寸，有些人認為 18 歲以後不可能長高，但我確實做到了。

反身代名詞

And I am going to tell you exactly how to do it yourself.

我將告訴你如何自己做到這一點。

But before I start telling you what I did, I want to warn you.

但在我開始告訴你我做了什麼之前，我想先警告你。

I did these exercises for 365 days straight, without skipping a day, because I was obsessed of growing taller, and I really wanted to get out of my insecurities.

我連續做了 365 天這些練習，一天也沒落下，因為我執著於長高，我真的想擺脫我的不安全感。

I am not a self-help guru or a health coach, I just knew a few little things.

我不是自助大師，也不是健康教練，我只知道一些小知識。

I tried, I tested, and I achieved it, and made it a reality.

我嘗試過，我測試過，我實現了它，並把它變成了現實。

So watch till the end, and you will not regret clicking to this video.

所以，請一直看下去，點擊觀看這段視頻，你一定不會後悔。

I am sure many of you have once clicked on this video by Bright Side.

我相信很多人都曾點擊過 Bright Side 的這段視頻。

This video has over 36 million views by the time I am uploading this.

在我上傳這篇文章時，這段視頻的瀏覽量已超過 3,600 萬次。

Many of the exercises I am about to tell you can be found in that video.

我要告訴你的許多練習都可以在該視頻中找到。

Because in my own growth journey, there was not many videos on growing taller, and I had to find the best exercises and practices by myself.

因為在我自己的成長曆程中，關於長高的視頻並不多，我必須自己去尋找最好的練習和實踐方法。

Now there are tons of misleading and controversial videos all over internet, but what I'll tell you are simple yet proven ones which works, and I believe you will also grow taller using these methods.

現在，互聯網上充斥著大量誤導性和爭議性的視頻，但我要告訴你的是那些簡單卻行之有效的方法，我相信使用這些方法你也能長高。

Now let's begin this video. 10 proven exercises to grow taller.

現在，讓我們開始這段視頻。10 種行之有效的長高練習。

If you want to maximize your height, you need to hit your body with the right physical stimulus and do it consistently.

如果你想最大限度地提高身高，就需要對身體進行正確的物理刺激，並且要持之以恆。

These exercises work by stretching the spine, decompressing joints, and stimulating growth hormone production.

這些運動通過拉伸脊柱、減壓關節和刺激生長激素分泌來發揮作用。

Number 1.  Gravity is constantly compressing your spine.

第一點。  重力會不斷壓迫你的脊椎。

Hanging from a bar reverses this effect, elongating your back and improving posture.

懸掛在單槓上可以扭轉這種效果，拉長背部，改善姿勢。

And if coupled with weights, you can maximize this exercise even more to your advantage.

如果再配合舉重，就能將這項運動的優勢發揮到極致。

Do this exercise for 5 days a week in 3 sets of 30 seconds.

每週做 5 天，每組 3 次，每次 30 秒。

For many of you with bad posture will instantly decompress your spine and gain an additional 2 to 3 inches of height within 1 month of practice.

對於很多姿勢不正確的人來說，練習一個月後，脊柱會立即得到減壓，身高也會增加 2 到 3 英寸。

The Maasai tribe is known for their insane vertical jumps and are one of the tallest specimen of mankind to walk on earth.

馬賽部落以瘋狂的垂直跳躍而聞名，是人類在地球上行走時最高的標本之一。

They do a traditional jumping dance which creates insane amount of microfractures in their shin bones, which forcing them to grow back stronger and longer.

他們跳傳統的跳躍舞，這在他們的脛骨上造成了大量的微小骨折，迫使脛骨重新長得更結實、更長。

Do this exercise 5 days a week, 10 sets of 100 jumps and take a break of 2 days to heal the microfractures.

每週做 5 天，10 組，每組 100 次，然後休息 2 天，使微骨折癒合。

Sprinting, 3 to 4 times a week, 5 sets of 20 seconds.

短跑，每週 3 至 4 次，5 組，每組 20 秒。

Do you know, sprinting increases growth hormone levels up to 400%.

你知道嗎，短跑能使生長激素水準提高 400%。

The faster you go, the more HGH you release.

And HGH is the building block of growth in our body.

You need to be having a lot of HGH hormone when you are aiming to grow taller.

當你想要長高時，你需要大量的 HGH 激素。

Sprint 3 to 4 times a week, 5 sets of 20 seconds.

每週衝刺 3 到 4 次，5 組，每組 20 秒。

You need to be sprinting at your maximum capacity to release as much as HGH you can.

你需要以最大能力進行衝刺，以釋放盡可能多的 HGH。

When you are sprinting, you will be extremely hungry and you need to be eating a high carb meal or an energy bar after that to spike the IGF1 levels in your body.

當你衝刺時，你會非常飢餓，你需要在衝刺後吃一頓高碳水化合物餐或能量棒，以飆升體內的 IGF1 水準。

Basketball or Volleyball, at least 3 times a week, 30 to 60 minutes.

籃球或排球，每週至少 3 次，每次 30 至 60 分鐘。

It's literally amazing how there are so little research or study on why some sports make you so much taller.

令人驚訝的是，關於為什麼某些運動能讓人長得更高的調查或研究少之又少。

I can easily give 30 to 40% credit of my height growth to playing basketball and volleyball as it combines.

我的身高增長有 30% 到 40% 歸功於籃球和排球的結合。

Jumping, sprinting, stretching and high intensity movements.

跳躍、短跑、拉伸和高強度運動。

What if your country secretly influenced your height without you even realizing it?

如果你的國家暗中影響了你的身高，而你卻渾然不覺呢？

Some governments made a fascinating discovery.

一些國家的政府有了一個驚人的發現。

Building basketball courts everywhere led to an increase in average height over generations.

到處修建籃球場導致幾代人的平均身高增加。

In the 1980s, China pushed basketball aggressively in schools, ensuring courts were everywhere.

20 世紀 80 年代，中國在學校大力推廣籃球運動，確保球場無處不在。

Over the last few decades, the average height of Chinese youth has significantly increased, especially in urban areas where basketball is most accessible.

在過去的幾十年裡，中國青少年的平均身高顯著增加，尤其是在最容易接觸籃球的城市地區。

Serbia, a country with one of the tallest populations in the world, has basketball deeply embedded in its culture.

塞爾維亞是世界上人口最高的國家之一，籃球深深地融入了塞爾維亞的文化。

Kids grow up playing daily, constantly jumping and stretching their bodies, exactly what's needed to stimulate growth.

孩子們每天都在玩耍中成長，不斷跳躍和伸展身體，這正是刺激生長所需要的。

So the question is, are you training your body the right way to maximize your growth potential?

那麼問題來了，你是否以正確的方式訓練身體，以最大限度地發揮你的生長潛力？

This stretching has to be one of the most dominant catalysts in height increase.

這種拉伸應該是身高增長最主要的催化劑之一。

This stretch increases spinal flexibility and counteracts the compression caused by sitting in gravity.

這種拉伸可以增加脊柱的靈活性，抵消重力坐姿造成的壓迫。

This was one of the exercises from the Bright Side video, which I never skipped, so it must have some special reasons to it.

這是我從未跳過的 "光明面 "視頻中的一個練習，所以它一定有一些特殊的原因。

Do this exercise every morning and night.

可能的話，20 秒為一組，做三組。

My advice is to do all the stretching exercises before sleeping as it will widen up your growth plates and take advantage of the HGH released during sleep.

我的建議是在睡覺前做所有的伸展運動，因為這樣可以擴大你的生長板，並利用睡眠時釋放的 HGH。

As we know, we actually grow when we are sleeping.

我們都知道，人在睡覺的時候其實也在成長。

Number six, downward dog stretches the back, hamstrings and calves, improving overall flexibility and posture.

第六，下犬式可以拉伸背部、腿筋和小腿，改善整體靈活性和姿勢。

This is a follow-up exercise to cobra stretch, which will help you relax your spinal tension but stretch your calves at the same time.

這是眼鏡蛇伸展運動的後續練習，可以幫助你放鬆脊柱緊張，同時拉伸小腿。

Do this three sets of 20 seconds combined with cobra stretch.

做三組，每組 20 秒，結合眼鏡蛇伸展運動。

Number seven, standing on this exercise strengthens the calves and encourages full body elongation.

第七，站立練習可以增強小腿力量，促進全身伸展。

Try to reach the sky as much as you can as you will feel a lot of tension in your spine and sides of your ribs, which is good for decompression of the body.

儘量仰望天空，因為你會感到脊柱和肋骨兩側非常緊張，這有利於身體減壓。

After every workout, three sets of 30 seconds per leg.

每次鍛鍊後，每條腿做三組，每組 30 秒。

Keeping the calves flexible is crucial for improving leg growth potential.

保持小腿的靈活性對提高腿部生長潛力至關重要。

You will want to stretch your legs after creating a lot of microfractures in your legs and widen the gaps in your bones, which will be filled by newer bone cells.

在腿部產生大量微小骨折並擴大骨骼縫隙後，您需要伸展雙腿，這些縫隙將由新生骨細胞填補。

This one is simple, nothing fancy and no catch to it.

這個很簡單，沒有什麼花哨，也沒有什麼陷阱。

It enhances spinal flexibility and prevents stiffness.

它能增強脊柱的靈活性，防止僵硬。

Do this exercise daily for three sets of 20 seconds.

Number 10, low lunge arch, five days a week, three sets of 20 seconds per leg.

第 10 項，低位弓步，每週五天，每條腿 20 秒，做三組。

This stretches the hip flexors and also creating a lot of tension in the chest and spine, helping improve posture and alignment for optimal growth.

這不僅能拉伸髖屈肌，還能使胸部和脊柱產生很大的張力，有助於改善姿勢和排列，從而達到最佳的生長效果。

If your growth plates are still open, you still have potential for massive height gains.

如果你的生長板仍處於開放狀態，你仍有可能獲得巨大的身高增長。

You must fuel your body with the right foods, high protein meals, calcium and vitamin D for strong bone development.

您必須為身體補充正確的食物、高蛋白膳食、鈣和維生素 D，以促進骨骼的強健發育。

Avoid growth plate damage, overloading the bones with excessive weightlifting or injury can prematurely close growth plates.

避免生長板損傷，過度舉重或受傷會使骨骼負荷過重，導致生長板過早閉合。

Growth happens during recovery, not during training.

成長髮生在恢復期間，而不是訓練期間。

That's why the Maasai tribe doesn't just jump, they also rest.

這就是為什麼馬賽部落不僅會跳，還會休息。

This is your blueprint to unlocking maximum height.

這就是你開啟最大高度的藍圖。

Height isn't just about genetics, it's about strategy.

身高不僅與遺傳有關，還與策略有關。

The right exercises, the right mindset and the right lifestyle can all play a role in reaching your full potential.

正確的鍛鍊、正確的心態和正確的生活方式都能在充分發揮潛能方面發揮作用。

And if you want even more advanced hacks, combine your exercises within full-fledged 87 page of The Ultimate Guide to Grow Taller by Beyond Genetics.

如果你還想了解更多高級技巧，可以在《超越基因，長高終極指南》的第 87 頁中結合練習。

In this video, all the information are extracted from my book, which took months of research, designing and years of experimentation on myself, which helped me grow 3 inches at the age of 19.

在這段視頻中，所有資訊都摘自我的書，我花了幾個月的時間研究、設計，並在自己身上做了多年的實驗，這讓我在 19 歲時長高了 3 英寸。

So the question is, are you going to take action?

那麼問題來了，你打算採取行動嗎？

Or are you just going to keep wondering, what if?

或者，你只是想知道 "如果 "會怎樣？

Start now and in a few months, you might just be looking at a taller version of yourself.

從現在開始，幾個月後，你可能會看到一個更高大的自己。

And if you want even more advanced hacks, see you next time.

如果你還想了解更多高級黑客技巧，下次再見。