One of the complex methods of stretching is considered to be a gymnastic element - transverse twine, which is a transverse breeding of the legs in a straight line. Another name for this exercise is transverse male or royal twine. It is used in the program of rhythmic, artistic gymnastics and aerobics, in martial arts, acrobatic dances, ballet and other sports and artistic forms.
The technique of this element is very complex. The structure of the muscles of the person, tendons and joints are not intended for movement in the transverse direction. For most people, this type of exercise remains unattainable. The reasons for this can be both individual features of the body structure, and a lack of perseverance. But, having applied the maximum physical activity, you can sit on the transverse twine at any age.
The advantages of this exercise are clearly obvious: thanks to the stretched muscles on the inner thighs, blood circulation in the abdominal cavity and pelvic organs improves, mobility of the hip joints is preserved, and the digestive system is stimulated. In addition, the exercises of the transverse twine contribute to the prevention of diseases of the genitourinary system, strengthening the muscles of the press and legs. For women, transverse twine is the key to mobility of the pelvis, elastic ligaments, muscles, improved gait and posture, as well as easy childbirth and well-being.
Stretching exercises should be carried out for 30 minutes five times a week. Initially, pain in the legs occurs, but classes must be continued after 2 days in the complete absence of pain. And then you can perform the load daily.
Before doing exercises on the transverse twine, it is necessary to properly develop the muscles of the inner surface of the thigh. It can be massage movements, pats or special warm-up movements. An auxiliary and effective exercise will be kneading the internal muscles in warm water. After immersion in the bath, you need to stretch these muscles for 10 minutes. This additional stimulation is especially useful after stretching, when the muscle is tired and clogged.
Swinging large amplitude in different directions are also warming up the muscles before stretching. These movements should be done to muscle tension, and not to the sensation of pain symptoms. Jumping rope, easy running, bending your knees back with a jump, throwing legs straight forward, squats will be useful. These exercises enhance contractions of the heart muscle and help speed up the passage of blood through the vessels.
After the mandatory warm-up, the movements themselves on the transverse twine should be performed directly. Exercises consist in maximum stretching of relaxed muscles, since a tense muscle will not stretch.
1. The legs are set to the maximum width, and the body tilts forward. With the elbows of the arms crossed on the chest, one should alternately stretch to the floor, to the right and left leg. The effectiveness of one approach is designed for 70 slopes.
2. Gradual extension of the legs to the maximum stop. At the end point, toe apart. Thus, the load will increase on the inner thigh muscles. In this exercise you are allowed to hold on to a support.
3. Sitting on the floor and spreading legs, perform alternating body tilts forward to the right and left leg.
4. Exercise "butterfly". Sitting on the floor in a lotus position, the feet are joined together, and with their hands pressed on the knees, trying to bring them closer to the floor.
5. Crouching on one knee, the second straightened leg is taken to the side. Slow and measured rolls from one leg to the other are performed.
Muscle tightness and mild pain are present after exercise. Regular exercises make stretching less painful each time, and after three months of such exercises it is possible to achieve transverse twine.