Do leg splits help increase height?

Besides sports, exercises are also done a lot to meet the needs of movement. Prominent among them is the split leg exercise. There is a lot of information that, split legs affect the cartilage growth, the size of the bone lengthens quickly. Is it true that splits help increase height? If you want to practice effectively, don’t skip this article!

What is the effect of leg splits on height?

Splits are not a simple and easy exercise. Many people choose this exercise because, the more complicated, the more effective the height stimulation will be. So in fact, what effect does split leg have on height? How does it stimulate bones and promote height?

Split legs strengthen the legs: This is the first impact of this exercise on height. The split leg position requires the expansion of the pelvis, increasing the level of flexibility of the legs, hip joints and flexibility of the upper body.

Split legs promote blood circulation, provide nutrients, stimulate cartilage growth: Did you know that the flow of blood carries nutrients to the cartilage growth layers of the bones. When there are enough “materials” needed, cartilage will proliferate – ossify continuously into bone. This is also how our height increases.

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Split legs enhance the flexibility of the musculoskeletal system – joints: Having strong legs makes your training more effective. Optimizing the impact of exercise on bones and height. Also with these supple legs, you can confidently perform exercises that require high endurance.

Splits relieve muscle and tendon strain: It is a fact that most of the time, bones are subjected to tension from muscles and tendons. Meanwhile, this exercise has been shown to relieve this pressure. Thanks to that, bones are more convenient to develop.

Splits are a way to improve physique: An ideal body shape is when fat and muscle are proportional to each other. Meanwhile, the leg split is an exercise with a strong impact on large muscle groups, muscle gain – fat loss. Regular leg splits also help women own longer, slimmer legs.

With the effects mentioned above, obviously split legs can help you increase height . However, this is not the ideal choice for maximum height growth. Instead, you should choose swimming, basketball, volleyball, tennis, … as the main exercise. Split legs at this time will be an exercise to warm up or stretch.

Spacing time needed to increase height

Whether playing sports or performing exercises, it is important that you persevere to achieve results. Plus, the right workout plan also has an effect on the results you get.

For the leg split exercise to increase height, you can do it regularly 2 times a day. The frequency of leg splits needed to increase height is about 5-6 days per week. Working out in the morning, in the evening, before or after playing sports is very suitable.

Working out in the morning or before playing sports, splits will help your body be more flexible, improve endurance and flexibility to move smoothly. In contrast, splitting legs in the afternoon or after exercise, improves blood circulation, reduces pressure on the musculoskeletal system – joints.

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Notes when performing leg splits to increase height

To achieve maximum effect as well as prevent the risk of injury when splitting legs to increase height, you need to note the following:

– Perform the warm-up step carefully, especially the exercises to warm up the lower body such as hip rotation, knee rotation, ankle rotation, vertical and horizontal compression, etc.

– Create the correct posture in the sequence of steps, ensuring the correct technique and posture. Keep your back and hips straight and steady. Avoid shifting, limit loss of balance so as not to affect the bones.

– Adjusting breathing rate when splitting legs to increase height is an important technique and should be noted.

Do not split your legs for too long in each exercise to avoid negative effects on the musculature. Passive stretching can reduce oxygen flow to these muscle sites. At the same time, it prevents the amount of blood carrying nutrients to the growth cartilages.

Maintain a regular and consistent exercise frequency each week.

– During the time of performing the height-increasing split-legged exercise, do not forget to regularly water the body.

Choose workout clothes with good elasticity and high sweat absorption.

– Choose a training pad that is thick and soft enough, not too deep to avoid affecting the bones and exercise posture.

– Beginners should have the guidance of a coach to ensure technique.

How to split legs to increase height effectively

Before performing advanced splits combined with stretching exercises, you must be able to perform two basic movements: horizontal splits and vertical splits. In the following content, Debametulam.com will guide you how to split legs to increase height effectively based on two basic positions, horizontal splits – vertical splits.

Basic side splits

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  1. Stand up straight with your feet shoulder-width apart, feet shoulder-width apart.
  2. Gently slide your feet to the sides, lowering your body weight to the floor.
  3. If you are not used to it, you can extend your arms in front of you to support your body.
  4. Hold the position for about 1 minute and then return.
  5. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Horizontal splits combined with leaning forward

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  1. Stand up straight with your feet shoulder-width apart, feet shoulder-width apart.
  2. Gently slide your feet to the sides, lowering your body weight to the floor.
  3. Stabilize the pelvis and then slowly lean the upper body forward, keeping the back straight.
  4. In this position, you can extend your arms straight above your head or straight or clasped, as long as your legs are still straight.
  5. Hold the position for about 1 minute and then return.
  6. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Horizontal splits combined with chest

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  1. Stand up straight with your feet shoulder-width apart, feet shoulder-width apart.
  2. Gently slide your feet to the sides, lowering your body weight to the floor.
  3. Fix the hips and then slowly lean to the left, with the right hand close to the ear in the direction of the body, the left hand in the opposite direction (similar to the illustration), so that the right hip is fully stretched.
  4. Hold the position for about 1 minute and then return.
  5. Continue to switch sides, lean to the right, left hand close to the ear in the direction of the body, right hand in the opposite direction, so that the left hip is fully stretched.
  6. Hold the position for about 1 minute and then return.
  7. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Horizontal splits combined with stretching

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  1. Stand up straight with your feet shoulder-width apart, feet shoulder-width apart.
  2. Gently slide your feet to the sides, lowering your body weight to the floor.
  3. Fix the hip area, lean to the left, grab the left foot with both arms.
  4. Hold the position for about 1 minute and then return.
  5. Continue to switch sides, lean to the right, grab the right foot with both arms.
  6. Hold the position for about 1 minute and then return.
  7. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Basic vertical splits

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  1. Stand up straight, swinging to the left or right, feet wide apart.
  2. Gently slide your feet back and forth, lowering your body weight to the floor.
  3. If you are not used to it, you can straighten your arms on either side of your body to support your body.
  4. Hold the position for about 1 minute and then return.
  5. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Vertical splits combined with stretching

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  1. Stand up straight, swinging to the left or right, feet wide apart.
  2. Gently slide your feet back and forth, lowering your body weight to the floor.
  3. Fix the pelvis and then slowly raise your hands up, combined with the body, straighten
  4. In this position, your hands can be raised parallel or joined together.
  5. Hold the position for about 1 minute and then return.
  6. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Vertical splits combined with chest expansion

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  1. Stand up straight, swinging to the left or right, feet wide apart.
  2. Gently slide your feet back and forth, lowering your body weight to the floor.
  3. Stabilize the pelvis and then slowly bring your hands behind your back, pushing your chest forward.
  4. In this position, your hands can also be clasped together in front of your chest.
  5. Hold the position for about 1 minute and then return.
  6. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Vertical leg splits combined with stretching front and back

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  1. Stand up straight, swing to the left or right, legs extended in front and back.
  2. Slowly slide your feet, lowering your body’s center of gravity until it touches the floor.
  3. Stabilize the pelvis and then slowly lean forward, arms lightly touching the toes.
  4. Hold the position for about 1 minute and then return.
  5. Continue to switch sides, bend over in the opposite direction, hands also touching the toes.
  6. Hold the pose for 1 minute.
  7. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Side splits

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  1. Stand up straight, swing to the left or right, legs extended in front and back.
  2. Slowly slide your feet, lowering your body’s center of gravity until it touches the floor.
  3. Stabilize the pelvis and then slowly bring the hind leg toward the head, grabbing the ankle with one arm.
  4. Hold the position for about 1 minute and then return.
  5. Continue to switch sides, do the same with the other leg.
  6. Hold the pose for 1 minute.
  7. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Vertical leg splits combined with abdominal stretching

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  1. Stand up straight, swing to the left or right, legs extended in front and back.
  2. Slowly slide your feet, lowering your body’s center of gravity until it touches the floor.
  3. Stabilize the pelvis, raise your arms above your head.
  4. Slowly lean back completely, arms still straight.
  5. Hold the position for about 1 minute and then return.
  6. Continue to switch sides, do the same with the opposite direction.
  7. Hold the pose for 1 minute.
  8. Perform 4-5 sets of each exercise, rest time between sets is 30-45 seconds.

Note: This leg split exercise is relatively difficult, requiring more advanced techniques. Therefore, only practice when you are really flexible enough. At the same time, it is necessary to have the guidance of a coach or an experienced person.

Hope this article has helped you better understand the leg split exercise to increase height. Perform regularly every week, combined with reasonable rest time, eat enough quality. Your height will definitely have positive changes.