Before you begin to do exercises for stretching on the twine, answer your question, why is this necessary? Motivation is the cornerstone in achieving any goal. Perhaps you want to improve your stretch, and the notorious twine is not an end in itself, but an indicator of your progress. It may also be that you need this skill to increase your own self-esteem and “tick”, without apparent practical benefit. An additional incentive may be that as a result of regular and rather long-term trainings (it will take you almost an hour each), you can not only show everyone how to sit on the twine. These exercises form a good posture, and to some extent contribute to weight loss. So, for starters, we will determine the motives and gain patience and determination. How to sit on the twine? Exercises, useful tips and safety precautions - all this you will find further.
Read this section especially carefully. Twine at home is an achievable goal, but often fanatical exercises are fraught with sprains, after which it will not be so easy to recover, and pains can last for weeks. To prevent this, observe the measure. It is forbidden to abrupt movements and any activities through pain. All exercises are performed smoothly, with a straight back, without incredible effort and jerking. Stop a second before you feel tension or, worse, pain. Your movements are gentle swings, with the fixation of the final position from 30 seconds to 2 minutes. The reduced complex can be performed daily, but full training will be enough 3-4 per week, because the body needs time to recover.
So let's get started. Where does any workout begin? From the warm-up, you say, and you will be almost right. Muscles need to be warmed up. We start with a warm bath, and only then move on to warm up. Do your usual exercises, stretching from top to bottom. Finish with energetic swings, squats, jumps or a few movements from dance aerobics. Now let's move on to the main thing: advice on how to sit on the twine. Exercises can be performed both without additional equipment, and relying on a stationary object (at least a table).
Bends, lunges and squats
- We stand straight, legs as wide as possible. We bend forward, then down, the goal is to touch the floor with the elbows. When leaning forward, do not bend your back! Then we touch the floor with our palms and, a little spring, try to spread our legs a little wider. We fix it.
- We make smooth lunges on the supporting leg, taking the second back and not bending it. Keep your posture. We sway in this position, trying to fall as low as possible. We change the leg.
- Similar lunges to the side. Do it several times in each direction, and then - rolls from foot to foot, each time fix the position for at least half a minute.
Ballet and gymnastics
- Raise a leg to the side and lean it, for example, on a table that will replace us with a ballet machine. Without bending your back, we lean forward and, maintaining this position, sway a little. Both legs are straight! Repeat the other way.
- We do not change the starting position. We squat on a supporting leg, the movement is smooth, the back is straight, we don’t bend the leg on the “machine”.
- We stand on the right foot, we lean, for example, on the wall with our right hand. We put the left leg back, with the left hand we grab the knee. Raise it as high as possible, trying to completely straighten. Repeat several times, not forgetting to fix the final position. We repeat, without “rolling” the back, from the other leg. This increases the effectiveness of the exercise and, in addition, strengthens the back. So, in the end, you will learn not only how to sit on the twine. Exercise significantly improves posture.
- A variant of the previous exercise for those who have already mastered it well. We grab the leg not by the knee, but by the ankle. The task is the same: straighten the leg completely. Of course, not especially leaning forward and not bending the supporting leg.
On the floor
- We sit on the floor. The right leg in front, the left leg, bending, we set back. With a flat back, we bend forward, to a straight leg, we feel a stretch. We are in this position for up to a minute. 2 more times, and change the leg.
- Raise your legs apart, wide enough, but to a comfortable position for you. After all, only a relaxed muscle can be stretched well. Far, far reaching forward, stretching should be felt in the muscles of the legs. Try to relax and lie down in this position for several minutes.
At the end of your workout, carefully try to sit on the twine. Do not overdo it! With due patience and reasonable caution, you will note that with each week to the floor there is a little less, and progress is made easier.