Интервью: Как Рустам Ахметов вырос на 23 см / Interview: How did Rustam Akhmetov get taller by 23 cm

Key wellness / self-care & productivity strategies (height-growth method)

Accept genetics as a “corridor,” not a single fixed number

• Height potential is described as a range (“genetic corridor”).
• Progress depends on how far you work within that corridor.
• The approach is pedagogical (training + lifestyle), not about “building bone” or “breaking legs.”

Treat growth as a “24-hour game” (constant mental + physical stimulation)

• It’s not only workouts—maintain ongoing reminders that you are actively growing.
• Results require consistent day-and-night attention, not one-off exercise sessions.

Use psychological techniques (autosuggestion / mental imagery)

• The core driver is desire + mindset and frequent visualization of the body lengthening.
• Example imagery prompts mentioned:
  • Imagining stretching throughout daily activities (lying in bed, sitting at a desk, walking, looking at doorframes/branches).
  • “Crossing exercises through the mind” — not only moving the body, but seeing/feeling it lengthening.
• Positive emotional framing:
  • Perform exercises with joy and happiness, not pain/heaviness.
  • If discomfort occurs (e.g., stretching or severe positions), imagine pleasurable things (e.g., chocolate/ice cream for children; kissing a girlfriend per the speaker’s example).

Continuous physical stimulation

Regular habits across the day include:

• Hanging (15–20 seconds at a time)
• Jumping
• Stretching / lengthening
• Swimming (described as a major element)
• Basketball / volleyball (if available)

Claim noted by the guest:

• Dynamic, rhythmic jumping helps activate growth plates (as described in the interview).

Swimming as a “late growth” lever

• The interview highlights claims that swimming can support growth even after growth plates are thought to be closed.
• The guest references dissertations and positions swimming as a central recommendation.

Sleep & nighttime posture support (comfort-first)

• The guest describes sleeping with rubber/medical stretch belts attached to the bed/shoulders/headboard and legs.
• He frames it as something to adapt to over a few nights; belts allow changing positions.

Muscle quality strategy: keep muscles “soft, elastic, explosive”

• The guest argues that overly “knotty”/tight muscles can interfere with bone growth.
• Recommended sports are those that promote elasticity, such as:
  • jumping, basketball, swimming, volleyball
• Gymnastics/acrobatic muscle tone is mentioned as potentially harder to work with due to muscle tightness.

Nutrition as “construction materials”

Growth requires sufficient building resources:

• Proteins, carbohydrates, minerals
• Vitamins, especially Vitamin A

Specific habit mentioned:

• 2–3 carrots daily, described as nearly as routine as brushing teeth
  • Sometimes with sour cream/sugar, or as juice.

Goal-setting & accountability (self-promise kept visible)

• Write a visible commitment, e.g.:
  • “Within a year, I will grow taller by X cm.”
• Keep it in a high-visibility place (not hidden) so it constantly reinforces behavior and mindset.

Recovery framing

• The method is presented as requiring avoidance of turning workouts into suffering.
• Emotional state and mental rehearsal are treated as part of recovery and adherence.

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Presenters / sources

• Vadim — host/interviewer (author of yarastu.ru, referenced by name in subtitles)
• Rustam Fagimovich Akhmetov — guest (speaker; high-jump athlete and developer of the described method)
• Viktor Alekseevich Lonsky — honored Soviet coach mentioned as Rustam’s coach; referenced as an author of “What can I say about height?”
• Valery Brumel — referenced as a benchmark Olympic champion/world record holder
• “Willard” (American man; surname only) — anecdotal example about height increase despite closed growth plates
• Jacobs — referenced as an example athlete who achieved very high jump results with shorter stature