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The video provides a detailed overview of Rustam Akhmetov's exercise routine, aimed at increasing height even after puberty. Rustam, an Olympic athlete, increased his height from 164 cm to 187 cm through dedicated exercises rather than bodybuilding. His regimen consists mainly of:
1. **Swimming:** Twice daily for 1.5 to 2 hours.
2. **Sprinting:** 40-45 minutes, three to four times a day, with short breaks.
3. **High Jumping:** Regular practice supported by a coach.
4. **Stretching:** Extensive stretching before and after workouts.
5. **Skipping:** Incorporating ankle weights to create micro-fractures.
6. **High Raise Knee Jogging:** A form of jogging with raised legs.
7. **Cycling:** For a few hours with a high seat position.
Rustam focuses on cardio and stretches, avoids weight gain, bodybuilding, and growth hormone injections. His height increase also relied on a strict, high-protein, vegetarian diet low in carbs. The video underscores that consistent exercise and diet are essential for height increase and cautions against relying on short-term or artificial methods.