In childhood, the hated stretching exercises that cause severe pain were considered real hard labor. To answer the question of why you need to sit on the twine, no one could. And only with age you begin to understand how important a good stretch is in order to keep the body in good shape, take care of the health of the spine and prevent the appearance of deposits of excess salts in the joints.
Muscle elasticity and flexibility have not done anyone harm. A good stretch is the ability to control your body and feel every cell of it. There is a myth: if in childhood it was not possible to sit on the twine, then in adulthood you can forget about it. But this is fundamentally wrong.
How to sit on the twine?
During stretching exercises, you should carefully monitor the joints and spine. If the spine easily twists, bends in different directions without discomfort - then everything goes according to plan. The basic rule of any activity aimed at flexibility is to sit on the twine so as not to feel any inconvenience. If you have to sit, suffering pain, you should disassemble the exercise and find out what is going wrong.
How fast will the twine be?
The surest approach, which will help to sit on the right twine over time, is the absence of overstrain in the muscles and lower back. This is the only way to preserve the natural position of the spine during any exercise, including twine.
In the absence of contraindications, you can sit on the twine at any age. Depending on the level of flexibility, the result can be achieved after several weeks of regular training. Of course, the sooner you start, the faster you will achieve the desired result.
The rules of proper twine
Stretching exercises and the ability to sit on the splits is a very useful skill that helps to stretch the ligaments and restore joint health. Such exercises are recommended to be performed after any strength training in order to relax the muscles and put them in order. Moreover, the twine looks very impressive from the side, especially for people who are not stretched as they should. You can surprise everyone with unusual photos and demonstrate flexibility to friends and relatives. How to quickly sit on the twine at home?
Basic rules for doing exercises
In order to achieve a high-quality result in the shortest possible time, you need to act in accordance with the following rules that will answer the question of how to sit on a twine for beginners:
- Classes should be held on a regular basis. If there is a choice between daily 15-minute exercises and classes three times a week for an hour, then it is better to choose the first option. It is much more effective. As practice shows, you can stretch several times a week for two hours from month to month, but you can’t achieve the cherished twine. And you can do it daily for 10 minutes and get a longitudinal split after a month of training.
- In no case should you try to sit on the splits with the "cold" muscles. Twine stretching begins only after a set of warm-up exercises. And no hot baths or creams can cope with this, only appropriate exercises. For example, it can be a little jogging, jumping rope or running up the stairs in the stairwell - the choice is yours, but the muscles should be warmed up in any case. Otherwise injuries cannot be avoided.
- An important role is played by clothing. If the room is cool, you should wear socks and warm tights or leggings. Ligaments should always be warm - this will save you from injuries.
- Always and in all circumstances, keep your back straight.
- The key to success in flexibility exercises is the ability to relax. This will help minimize pain.
- Do not forget to breathe! Inhale and exhale should be uniform, calm, deep, without delay.
Following such simple rules will help you to sit on the twine as soon as possible without harm to the ligaments and joints.
Accompanying factors
In addition to regular exercises, you should limit the consumption of meat, because because of it, the ligaments become rougher and not amenable to stretching. You need to take care not only of food, but also of your mental state. Researchers have long proved that owners of a flexible psyche and mind are easier to sit on twine and vice versa. Is it so? It is time to check on yourself how to sit on the twine at home.
Full range of exercises
Since childhood, they dreamed of splitting, but had no idea how to do this? It is time to correct mistakes and realize children's desires. In order to sit on the twine as soon as possible, you should turn to a set of 8 most useful exercises, with regular completion of which the result will not be long in coming.
Each exercise should be performed from 30 seconds on each leg, constantly increasing the time. And to begin with, you should stretch the back of the thigh.
First complex
So let's get started:
- Get on your knees, keep your back straight, hands at the seams, like a soldier’s, look only forward. When the correct starting position is adopted, stretch the leg forward and make an incline to the leg. The shoulders must be on the same level, and the set foot should be level, creating a 90 ° angle.
Exercise number 2:
- The following exercise is aimed at stretching the front of the thigh. Sit on your knees, put your hands on the floor in front of you, the buttocks touch the heels, and your gaze is directed forward. The next step is to lunge one foot forward. The back should be straightened, and the foot should rest on the floor. Fixing the body in this position is recommended for at least 30 seconds.
Exercise number 3:
- Tilting is the perfect exercise for those who want to sit on the twine. The main thing is to carry it out correctly. First you should sit on the floor and be sure to keep your back straight, and legs should be spread as wide as possible. Keep your hands behind your back. Now bend alternately to each leg. Thus, the back of the thigh is stretched.
Exercise number 4:
- The simplest but very effective exercise. You should sit and straighten your legs, pull the feet toward you, and keep your back straight. Now stretch forward with straight arms without arching your back. In this case, the back of the thigh will work.
These exercises are the foundation of any stretch. They can be diluted with others to enhance the effect and quickly achieve the desired result.
Second level exercise
When the back and front of the thigh are well stretched, you should proceed to the main part of the complex, consisting of six exercises.
Exercise number 5:
- Spread your legs wide, the feet should be parallel to each other and in no case move. Bend your elbows and lay on top of each other, in this position, stretch down to the floor as deep as possible. Do not make movements intermittently, everything should be smooth and harmonious. Stretch to the moment when you feel muscle pain and tension of the ligaments, fix in this position for another 30 seconds. It is advisable to gradually increase the static time and reach one minute.
Exercise number 6:
- Favorite exercise of ballerinas is “butterfly” or “frog.” The technique is as follows: sit on the floor, spread your knees as far as possible and connect your feet to each other. Gently push your hands on your knees. Ideally, the legs should lie completely on the floor, this result will be the main goal of our exercise.
Exercise number 7:
- An exercise that will help you quickly sit on the transverse twine. To do this, you should stand on all fours and spread your knees to the sides so that the shin and thighs are at right angles to each other. The housing drops to the floor. The essence of the exercise is to fix the pelvis as low as possible to the floor and tolerate for at least 30 seconds.
Exercise number 8:
- The exercise, without which longitudinal splits cannot be obtained, was called “Letter Z” among gymnasts. Kneeling, lunge forward on one leg, placing it on the foot. Lift the case and try to grab your hands behind the back of the back foot, lifted up (visually the same letter Z should be obtained). Pull the foot to the buttocks for at least 30 seconds. The same should be repeated with the second leg.
The regular implementation of this set of exercises will allow you to become even more flexible at home without harming the muscles and ligaments and to sit on the twine in the future.