The exercises that are necessary to increase the stretch are as follows: the legs should be placed in opposite directions to each other and should be on the same line. The inner sides of the thighs should form an angle of 180 degrees. This situation is called twine. It is usually needed in sports such as gymnastics, figure skating, dancing, martial arts, swimming and yoga. In addition, twine is the most basic indicator of body flexibility. Therefore, there is nothing strange in the fact that recently the question of how to sit on the twine in 10 days, or even faster, has become particularly popular.
Everyone can do it
It’s not a secret to anyone that a similar strength exercise can be performed both by a young person and someone who has already crossed the line called “middle” age. Much, if not all, will depend primarily on desire and competent preparation.
How to sit on the twine? For 10 days you do this or for a longer period, it will be up to you. It is worth considering what this exercise is and how to prepare yourself for it.
The reasons why many want to complete this exercise
What is the reason for the question of how to sit on the twine in 10 days at any age? Many factors are influenced by the fact that this exercise brings great benefits to the whole body. First of all, the mobility of the pelvis increases, namely, the sacral section. In addition, there is an improvement in blood circulation, increased mobility of the pelvis, and the work of the abdominal organs improves. In addition, twine is considered an excellent tool for the prevention of numerous diseases that are found in the genitourinary sphere. Exercise of this kind also affects the normalization of the intestines.
An important role in the question of how to sit on the twine in 10 days is played by the prevention of a disease such as varicose veins. When taking into account all these positive aspects, it is very important to correctly approach the issue of preparation. However, first of all, we will consider those varieties of exercises that twine implies.
What types of exercises are available?
There are several varieties of this type of stretch. And you should know them if you plan to sit on the twine in 10 days.
1. Cross. In this situation, the legs should be spread apart.
2. Longitudinal. Such a stretch implies that the legs should be parted back and forth.
3. Sag. In this situation, the angle between the legs exceeds 180 degrees.
4. Vertical. It is necessary to perform it in a standing position, resting on one leg.
5. Exercise on the hands.
If you wondered what kind to choose to sit on the twine in 10 days, then it is worth considering that each of them has its own characteristics. The simplest for some people is considered to be a longitudinal extension, since it is the most natural. In the case of transverse twine , muscle work occurs to a lesser extent. However, getting a back injury with him is much easier.
What could be the danger?
Many for themselves make such a dangerous decision: “That's it, we sit on the splits in 10 days!” Why is it dangerous? Because such an exercise should be accompanied by systematic training. And the smaller they are, the higher the likelihood of injury. However, do not be upset, because stretching of this kind is within the power of each of us. After all, there are a variety of ways that will help you to sit on the splits even after 30 years. And about such an age as 15 years, and no need to talk. Everything is so clear.
What do you need to know?
How to quickly learn to sit on the twine? It is worthwhile to understand that this is such a kind of exercise that some may find it easy enough, while others do not have the patience to master it. What is the reason for this? Largely with the fact that stretching is a painful technique. Therefore, you must prepare yourself in advance for the fact that you have to seriously enough work on yourself before mastering such a skill. And quickly get on the splits only if there is a certain skill.
No time frame required
Many would like to learn the twine as early as possible. Such people are always looking for a way to complete the exercise in a short period of time. However, it should be understood that in this case, a time frame is not needed. If you want to learn such a skill, then first you need to ask yourself how to do stretching for twine. Set a goal for yourself and achieve it regardless of the time you spend. Below are some recommendations that will help you master this exercise.
You can’t do the exercise without warming up.
In order to learn this skill without pain, there is a special set of exercises for twine. They will help prepare the body. Naturally, as in any other sporting event, a good workout is needed for a start. Muscles need to be properly warmed up and prepared. A jump rope is perfect for this. Just jump for some time. You can also run on a treadmill. And it’s worth thinking about finding a competent instructor who will help you in solving the difficult task of how to perform, for example, transverse twine. At home, this exercise can also be done. However, the process is more complicated.
What you need to remember to succeed
In order to be able to sit on the twine, you must familiarize yourself with the recommendations listed below.
1. The regularity of the training process should be observed. It should take place at least three times a week. In its duration, it is usually about thirty minutes. If you want to achieve results as quickly as possible, then you need to increase your workouts up to five times a week. One important feature should be taken into account: if the muscles after a complex of exercises begin to hurt very badly, then you will need to engage in a day to adapt the body to stress.
2. You have to choose the right clothes. The most optimal option is pants made of elastic fabric. The body in this situation will be closed, which means that the risk of hypothermia of the muscles will be reduced.
3. In order to warm up, you must perform an exercise such as the rotation of the hip and knee joints. In addition, you can run or exercise on a stationary bike. A treadmill will do.
4. You should add to your training process such strength exercises as lunges with dumbbells and squats with low weight. Machs in different directions with weights are also excellent. Stretching will become more effective if strength exercises are performed .
5. When performing a training complex, you should try to relax all muscles as much as possible. In that situation, if you are tense, the effectiveness of stretching will noticeably decrease. There are also features that need to be considered. For example, tensile forces should last a maximum of 15 seconds. Doing this is required on exhalation. On inspiration, it is necessary to return to the starting position. If there is a sensation of pain, the tension should be slightly relaxed.
6. It is worth determining which muscles are not stretched enough - the back surface of the thigh or the inner. They will need to work as much as possible.
7. In your set of exercises you must add the following task: you need to sit on the floor, spread your legs as far as possible in different directions. After that, we begin to reach forward. Stretch should not only hands, but the whole body as a whole. As a result, you should just lie on the floor surface with your whole body. You need to stand up, spread your legs shoulder-width apart, grab your elbows with your hands and begin to stretch down, each time reducing the distance to your legs.
8. There are also basic tasks that will help to sit on a longitudinal twine. Perform them gradually. Training complex should begin with a warm-up. In order to properly stretch the muscles, you need to perform exercises with a support, which is suitable for the back of a chair, ballet machine, window sill. On this support should throw each leg in turn. Machs are also very effective. Each training should be accompanied by stretching to the end. The exercises must be performed very slowly and preferably under the control of someone.
Performing all of the above techniques, you will quickly understand how to sit on the twine in 10 days at home. Of course, it’s better to extend the deadlines to reduce the likelihood of injury.
What dangers can be expected?
First of all, before you start an exercise, you should remember that you can injure a muscle if you have too much desire. Therefore, we must try to do everything carefully. However, in the situation where the injury could not be avoided, you must immediately stop all exercises, apply ice to the damaged muscle and reduce motor activity to a minimum.
Begin exercises after injury must be very carefully
If you decide to start the exercises again, then you must try to do everything from the very beginning and very slowly. All care should be taken. No less frequent is the problem of pain in the hip joint after trying to stretch. All this is due to the fact that the exercises were not performed correctly. In such a situation, the pelvis must be put forward. When you perform a longitudinal or transverse version, there is always a chance of encountering knee pain. This must be avoided.
Conclusion
If you want to quickly sit on the twine and not harm your health, then you should do all the stretching exercises carefully enough so that you don't accidentally damage the muscles. In addition, you should qualitatively and thoroughly approach the implementation of the warm-up. The flexibility of the muscles depends on how well the muscles are warmed up. However, you should not forget about the other exercises. Only with intensive and regular implementation of the training complex can you achieve your goals. I wish you good luck in such a rather difficult task and success in your endeavors!