Always warm yourself up before starting the main exercises to safely prepare your body for the workload. Warm muscles stretch better and allow greater range or motion for the joints. Oxygen easily releases from the blood when the muscles are warmed gradually. This prevents you from getting out of breath early. Warming up also improves coordination, burns fat more easily, and reduces abnormal heart responses brought about by sudden exercise grow taller


You need about 15-20 minutes to warm up: for the first 5 – 7 minutes do some relaxed running at a moderate tempo (keep in mind – faster is not better!). Then you will need 10-15 minutes to prepare your joints and muscles; do small jumps on one place; bend your spine with your arms locked on the back of your head in every possible way: to the front (as low as possible), to the sides, to the back (fig. 1,2,3,4);


Do sit-ups (fig. 5);

Curl your upper body left and right while keeping your legs stable (fig. 6,7);

Move your both arms both horizontally to the back then crossing them in the front, pushing as far as possible. Rotate your both arms vertically, try to do it fast (fig, 8);


Bend your body to the right side with left hand up to the left side with right hand up (fig. 9,10).

There are endless different exercises to warm-up your body and your muscles, and there are exercises for every muscle. Think of every muscle in your body and make it work, but do not try anything too hard for you. Remember your muscles have to be warm and relaxed, not big and solid. You need to gain height, not muscles.

Cooling-down

Cooling-down is just as important as warming-up. This is a process of returning heart rate and breathing back to normal. This is very, very important. At first, hold your hands together on top of your head and try to reach as high as possible by stretching all your body (fig. 11). Try to imagine that somebody is trying to pull you up holding your hands. Do it for one minute while you are walking slowly. After that, move your hands together in a very slow circular motion without touching each other. Every time your hands rise up, stretch your legs and spine as much as possible. Don’t forget – do not stop walking. 2 – 3 minutes later you just continue your slow walk relaxing and imagining the process of your body’s growth (This is one of the most important techniques which will be explained later). Slow walking will prevent blood from pooling in the legs, which could cause dizziness and blackouts.

Always include a warm-up and cool-down in your program. This is as important as basic exercise and skipping these steps may cause health problems. When you do something really important, you need to be prepared to have good results. Otherwise, you may spoil everything. Don’t experiment with your health, just follow my advice.

Exercising in hot and humid or cold and wet weather conditions

Exercising in hot and humid or cold and wet weather conditions is challenging and potentially hazardous. By being prepared, outdoor exercise can be enjoyable and safe during any season.

Tips for exercising in heat and humidity:

  • Drink plenty of fluids. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don’t feel thirsty.
  • Dress for the heat. Wear loose-fitting, light-colored, and lightweight clothes. Cotton is best when sweat-soaked because it has a cooling effect.
  • Use common sense. As a rule, the higher the air temperature, the lower the humidity must be to avoid risk of heat injury. For example, when air temperature exceeds 80 degrees Fahrenheit, you are at risk if the humidity exceeds 50 percent. During very hot and humid spells, exercise in the cool indoors or go swimming.
  • Take time to adjust. The body takes time to acclimatize to hot weather. It takes 7 to 14 days to fully acclimatize, therefore gradually increase your exercise time.

Tips for exercising when it’s cold and wet:

  • Dress in multiple layers or clothing. The outer layer should protect you from wind, rain, or snow. Cold temperatures, dampness, and wind increase the risk of hypothermia. Sweat cools the body quickly during cold weather, while wind evaporates it faster. Wear fabrics that insulate and keep moisture away. Fabrics made of wool and polypropylene are good, while cotton retains moisture.
  • Protect special body parts like your head, face, hands, and feet. Mittens are better than gloves. Cover the head with a wool cap. Shield the face with a scarf or high collar. Wear socks that retain heat and keep moisture away.
  • Drink plenty of fluids. Do not drink alcohol before or during a workout. It makes the body lose heat faster.
  • Warm-up indoors before exercising outside. Warming your muscles will help prevent injury.
  • I do not recommend exercising outside if the weather conditions are too severe.

Exercising in hot and humid or cold and wet weather conditions

Exercising in hot and humid or cold and wet weather conditions is challenging and potentially hazardous. By being prepared, outdoor exercise can be enjoyable and safe during any season.

Tips for exercising in heat and humidity:

  • Drink plenty of fluids. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don’t feel thirsty.
  • Dress for the heat. Wear loose-fitting, light-colored, and lightweight clothes. Cotton is best when sweat-soaked because it has a cooling effect.
  • Use common sense. As a rule, the higher the air temperature, the lower the humidity must be to avoid risk of heat injury. For example, when air temperature exceeds 80 degrees Fahrenheit, you are at risk if the humidity exceeds 50 percent. During very hot and humid spells, exercise in the cool indoors or go swimming.
  • Take time to adjust. The body takes time to acclimatize to hot weather. It takes 7 to 14 days to fully acclimatize, therefore gradually increase your exercise time.

Tips for exercising when it’s cold and wet:

  • Dress in multiple layers or clothing. The outer layer should protect you from wind, rain, or snow. Cold temperatures, dampness, and wind increase the risk of hypothermia. Sweat cools the body quickly during cold weather, while wind evaporates it faster. Wear fabrics that insulate and keep moisture away. Fabrics made of wool and polypropylene are good, while cotton retains moisture.
  • Protect special body parts like your head, face, hands, and feet. Mittens are better than gloves. Cover the head with a wool cap. Shield the face with a scarf or high collar. Wear socks that retain heat and keep moisture away.
  • Drink plenty of fluids. Do not drink alcohol before or during a workout. It makes the body lose heat faster.
  • Warm-up indoors before exercising outside. Warming your muscles will help prevent injury.
  • I do not recommend exercising outside if the weather conditions are too severe.

Morning exercise program

The exercises which are the base of my method, are not only great for achieving all of your growth potential, but are also good for losing weight, keeping your body in good shape, making your heart work more efficiently, and improving your health in many other ways

You need to do these exercises 4 – 5 days a week and for at least one hour each day. Itis crucial to not stop doing the exercises suddenly, because this program should be a continuous process in order to get positive results. In other words; the only way my method will work is if you do not stop working on your body with until you are satisfied with the results.

The best place for morning exercise is outdoors, in a park near you, but a gym or fitness club will do in severe weather conditions (see section on exercising in extreme weather conditions).

1.      Hold your hands upon a horizontal bar over your head. The bar should be high enough to keep your feet off the ground. Completely relax your body, every part of it (relaxing technique is very important and will be explained in the other lesson). Hands are the only part of your body that you should be kept as strong and muscular as possible because you will need to do this particular exercise very often (later I’ll explain how to make your hands stronger). Keep this position of hanging on horizontal bar for about 20 – 30 seconds or less if your hands are not strong enough (for beginners). Take a one minute break and repeat.

2.      Try to reach some high overhanging object (like the branch of a tree) with your fingertips by jumping in the same spot and pushing up with both of your feet at the same time. Then try bending your legs at the knees, bending down your body, and then stretching your body and legs. Do these jumps with all your power, jumping as high as possible. Make 10 jumps. Do not rush. Have 5 – 8 seconds intervals between them. Rest afterward by walking slowly for 2 – 3 minutes.

3.            Now you should jump in the same spot while trying to reach the same object and using one leg at a time. 10 times from the left leg, 30 seconds relax time, 10 times from the right leg, 30 second relax time; 10 times hopping from one leg to the other, switching each time (30 jumps altogether). Do slow motion exercises for 4-5 minutes to reduce your heartbeat.

4.      Stand straight while placing your legs in a wide but comfortable and fine position. Lock your hands together at the back of your head. Bend your body down toward your left leg then slowly pull back up to the standing position, then bend toward the center between your legs and back to the straight position, then bend toward your right leg and back to the straight position, switching at every bend. Do not bend your legs. Try to keep them straight. This might be hard at the beginning, and it may even hurt in the muscles at the back of your legs. But this is the way it should be. Don’t bend your neck too much; try to keep it straight (in one line with the body).


After each series of beads (left, center, and right) make one to the back, while keeping your balance (fig. 12). Do 3 series of these light body bends. Then do 5 series of pushing down as hard as possible. Try not to tense up your body; let it be relaxed. Take 1 minute of slow walking, then do 5 more series of the same bends (left, center, right), but this time let your hands touch the floor with every bend (fig. 13,14,15).           After each series of beads (left, center, and right) make one to the back, while keeping your balance (fig. 12). Do 3 series of these light body bends. Then do 5 series of pushing down as hard as possible. Try not to tense up your body; let it be relaxed. Take 1 minute of slow walking, then do 5 more series of the same bends (left, center, right), but this time let your hands touch the floor with every bend  (fig. 13,14,15)

Now your heart should be beating fast. The technique below is very practical to reduce your heartbeat and get a lot of extra energy for your body.

Walk slowly for a while. Hold both your arms horizontally in one line with your palms up so you look like a cross (fig. 16). Imagine a lot or pure energy around your body. Breath the air into your lungs and slowly move your arms up and then down in front of you letting the air out (fig 17,18). While doing this,


imagine grabbing the outside energy and inserting it into your body. Do this a few times, until your heartbeat has lessened and you feel rested.


5.     Hold upon the horizontal bar, relaxing for the first few seconds then lift your legs up, bending them at your knees, as high as possible. Keep this position for 20 – 30 seconds, then slowly lower your legs, and release the bar. Rest for 2 minutes, and then repeat this exercise one more time. 5.      Hold upon the horizontal bar, relaxing for the first few seconds then lift

Take a brake for 4 – 5 minutes.

6.      Do the reaching jumps with a running start. Move back about 12 – 15 feet (4 – 5 meters) from the object you want to reach. Run slowly toward this object making the last two steps faster, then jump while pushing up with both of your feet and stretching your body out to touch the object with your both hands.Do these leaps 5 times, then, after a short break, repeat them 10 times using one leg to jump, switching from left to right and back each time.

Explained above are the basic steps you will need to do every day, 4 – 5 times a week (as I had mentioned before). I will now give you some more information about these exercises: if you are going to do these exercises with someone, you can ask your partner to hold your feet down while you are hanging on the horizontal bar, but he/she should not hold you down too strongly. Another trick: while you are hanging on the bar, your partner, standing on a chair, should put his hands on top of your hands in order to help you not to slip off from the bar and to hang on for much longer. This technique is very useful when a person doesn’t have strong enough hands to hold him/herself on a bar for too long (mostly women and children fit in this category).

As I said before, the best place to do these morning exercises is outdoors, perhaps in a park. Clean and fresh air is the perfect environment for gaining maximum results from this workout. Your blood will be rich in oxygen, which will give a lot at energy for your body. It will not only help you to grow faster, but it will also provide fresh air, which improves the health of every part of your body and your mind.

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