Do leg splits increase height?

How does split leg affect height?

The leg split is a sitting movement with the legs extended to two different sides so that the legs combine to form a straight line. This is a movement that requires a lot of practice until you reach a certain level of flexibility to be able to perform. Splitting legs will have positive effects on height and body flexibility if practiced scientifically and with the right technique. The effects of splits on improving height and health can be mentioned as:

Improve your physique

The biggest impact of splits is the change in shape and physique. Normally, when the body is subjected to external forces, plus the habit of bending forward will make your height lower than your real height. If the physique is adjusted to the correct natural proportions of each person, the height will be increased.

Increase flexibility

Besides, split legs also help stimulate the muscles, open the hip joints to increase flexibility for the body. The legs thanks to these forceful effects also become slimmer. This movement belongs to the group of difficult exercises, requiring a period of persistent practice. Therefore, during the training period, the body also gradually becomes more flexible and soft.

Increase blood circulation

The blood stream is the source of nutrients to nourish the body in general and the musculoskeletal system in particular. With the correct technique of stretching exercises, blood circulation to the knee and hip joints is also significantly increased. This means that nutrition is also improved to feed bones and cartilage.

Increase musculoskeletal health

When splitting legs, the area of ​​​​the lower extremities is fully trained. Cartilage layer, shin bone, thigh bone, knee … are trained to become stronger. This is also a very good foundation for you to practice more subjects that require musculoskeletal endurance.

Loosening ligaments and tendons

Tendons are connections between bones and muscles. Splitting your legs will help loosen the muscles and tendons around the femoral gland. In fact, the process of bone lengthening is always under the strain of muscles and tendons. Some studies have also shown that reducing this pressure will help speed up bone growth.

Time to exercise every day to increase height effectively

The frequency of practicing splits should be maintained regularly 2 times / day and 6 days / week, every morning and evening.

Let’s start the day with splits to make the body more supple and active all day long. At the end of the working and studying day, use the leg split exercise to stretch muscles and bones, help regulate bones and joints before sleeping to recover.

Splits work best when combined with other exercises or sports. To properly split your legs, refer to these detailed instructions:

Start up

Before splitting legs, the body needs to be warmed up carefully so that the muscles are warmed up gradually, increasing the flexibility of the bones to avoid cramps as well as unwanted injuries.

5 warm-up moves that must not be missed are

• Rotate the knee joint: 8 beats on each side, change direction 2 times
• Rotate ankles and wrists: 8 beats each side, reverse 2 times
• Hip rotation: 8 beats on each side, reverse 2 times
• Vertical press: 5 reps on each side, repeat 4 times
• Horizontal squeeze: 5 reps on each side, repeat 4 times

These are 5 movements with just enough impact to gradually increase the temperature of muscles and joints, making them more flexible for the split-leg exercise.

Vertical splits

Place your supporting foot forward, and slightly step back one foot. Slowly lower your body and press gently. When you have reached the limit of the leg that can be split (the level of landing depends on the ability and flexibility of the body), hold the position for about 5 seconds and relax and then return the legs forward.

Perform the exercise above with the other leg. Do 1 set about 4 times.

Split

Stand up straight, legs slightly bent into a V shape. Extend your legs gradually and lower your body and press gently. When you have reached the limit of the leg that can be split (the level of landing depends on the ability and flexibility of the body), hold the position for about 3 seconds and relax and then return the legs forward.

Perform the exercise above with the other leg. Do 1 set about 4 times.

Note when splitting legs to increase height

Do not split your legs for too long

The leg split is an exercise that belongs to the group of stretching exercises. However, stretching also has important notes to maximize the effect of increasing height on the body. Focus on dynamic stretching instead of static stretching.

Static stretching

Passive stretching is used to refer to stretches where, during exercise, the stretching action is held and maintained in the same position for too long. When stretching with splits or any other exercise, if the body holds for too long a movement will cause the oxygen flow there to decrease drastically.

Dynamic stretch

Instead, dynamic stretches vary dramatically and continuously in the force applied to the muscle. This type of stretching will not reduce oxygen levels in the target area but will still improve blood flow to the growth plates to provide the necessary nutrients.

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