Twine is one way to demonstrate body flexibility. Each girl wants to surprise others with her stretch, leaving a lasting impression.
Twine is used in various fields of activity - gymnastics, ballet, martial arts and dance. Sometimes transverse or longitudinal twine is the main element of the performance. But few know how to sit on the
transverse twine without compromising health.
What is transverse twine?
This type of twine is considered more difficult to perform, many lack the willpower to achieve such a result. The main thing here is to set a goal and have a desire to realize it.
But how to sit on the transverse twine and what does it look like? Cross twine is a fully divorced legs to the side in a sitting position. There are many different
exercises for endurance and muscle stretching, allowing you to reach your goal faster.
Basic rules for transverse twine
It should be clear to everyone that it will not be possible to quickly sit on the transverse twine, so you need to adhere to several rules that help to achieve the expected result much faster.
1. Stretching the muscles. In no case, without stretching, you can not do physical exercises, especially with regard to twine. These exercises will warm up the whole body. To do this, it is worth making several easy movements: running in place, tilting the body and swinging your legs to the sides. To get the double benefit, it is recommended to warm up after cardio training.
2. Daily workouts. To the question of how to sit on transverse splits, one answer is regular exercises that can lead to success. It is advisable to do stretching in any free time throughout the day. First, it is worth training every other day, and when the body gets used to the load - every day.
3. Clothing. The final result depends on how a person dresses during training. You need to do it only in a warm room, after putting on a loose T-shirt, sweatpants and socks. Just socks allow you to slip on the floor, which has a positive effect on stretching, so it is better to prefer the floor to carpet. Sliding must be controlled, otherwise you can break the ligaments.
4. Training together. To make the classes more interesting, you can attach your friend to this. A more experienced person will tell you how to keep your posture and perform the correct transverse twine. A friend can press on his shoulders and legs, which contributes to the deepening of the twine.
5. Do not rush. In everything you need to know the measure, this also applies to muscle stretching. Too much pressure will lead to injuries, after which you will have to abandon any exercises for a long period.
6. The setting. You can work on the twine in a calm and in a noisy place, it depends on the preferences of the person. The atmosphere should be inspiring. Only in a comfortable environment can a person concentrate on his body and sensations. For example, some do not imagine classes without loud music and a TV.
Cross Twine Exercises
Any training should begin and end with a stretch, especially with regard to twine, where the entire load falls on the study of the muscles of the legs.
To avoid problems such as torn ligaments and
muscle breaks, you should first warm up the body. At the same time, you should not try to do all the exercises in one go.
"Wasp"
IP: legs are wider than shoulders, socks are to the side, deep squats. The feet are pressed to the floor, the hips are parallel to the floor, the knees are turned to the sides. In this position, you need to rest your elbows on your knees, while pushing the pelvis forward. This will help to stretch your pelvic muscles. This exercise will help you begin your workout and bring you closer to your cherished dream - to sit on the transverse twine.
Side lunges
IP: one leg is extended to the side, on the other (bent leg) the body weight is concentrated. The foot is fully placed on the floor, and the thigh is stretched as much as possible. After 30 seconds, the body weight is transferred to the second leg. This exercise can be performed in a slightly different way: the foot is not completely placed on the floor, and the foot rests on the inside of the foot, straining the muscles in the knee joint.
"Frog"
IP: sit on your knees, the bars on the side. Knees are spread apart and placed on the bars, hands rest on the floor. The angles between the thigh, lower leg and body should be straight. This requires the help of a friend who sits down from above. Now you need to try to relax all the muscles as much as possible, while the partner will observe the correct position of the pelvis. This exercise is a little painful, because the inguinal part is stretched. Hurry should not be.
For those who do not know how to sit on the transverse twine, but really want this, the exercise is complicated. It is necessary to remove the bar located under the knee, and stretch the leg to the side. The foot is also fully pressed to the floor. Stretch should be at least 3 minutes, changing legs. Next, the second block is carefully removed and the second leg extended.
"Butterfly"
IP: sit on the floor, legs bent at the knees, feet connected. Heels are pulled to the body as much as possible, knees are pressed to the floor with the help of hands. The back does not bend and holds upright. Hands are placed in front of the feet and forward bends are made. The back is straight and the knees are fully pressed to the floor. This exercise helps to stretch the inside of the thigh and increase the flexibility of the inguinal tendons.
"Pancake"
IP: sit on the floor, legs straight, divorced to the sides, socks pointing up. Hands are stretched forward, an inclination is made in front of you. You need to try to touch the chest to the floor and stay in this position for several minutes. With outstretched arms, turns are made to one leg, and then to the other. You need to try to wrap your hands around the foot and do 10 inclinations in 5 sets. This exercise allows you to effectively stretch the inner and back of the thigh and tendon under the knee and acts as an effective stretch on the transverse twine.
Toes touch
IP: standing, legs straight, feet - together. An inclination is made to the floor - you have to try to reach your toes. The knees should remain straight, and with each tilt you need to stay in this position for 40 seconds.
This exercise can be performed with one bent leg, which has beneficial effects on the muscles and tendons in the knee.
Elbow touching the floor
IP: standing, legs - shoulder width apart. The legs should be straight, and when leaning forward, you should try to reach the floor with your hands. In this position, you should bend as much as possible and put your elbows on the floor. Standing, the inclinations to the ankles are made in turn - you need to try to wrap their arms around them. This exercise is one of the most important and is performed before you sit on the twine. You need to do it 10 times in 5 approaches.
Beginner Warnings
You should never sit on the twine sharply, this will not lead to good results, but only injures the muscles and ligaments.
Unfortunately, many people do not have a question about how to sit on the transverse twine, because their body structure is not intended to be fully stretched. In this case, it is physically impossible to sit on a full transverse twine, regardless of the number and duration of training.
Beginner Tips
You need to be extremely patient, because to sit on the splits from the first training will not work. Sometimes you can achieve the desired result after several months of intense training, but not hours. For a change, it is recommended to do the twine against the wall, stretching your legs in front of the wall, as if trying to do the twine. It is permissible to perform other exercises only after a sensation of tension in the muscles of the legs.
Twine for children
Many adults believe that children are flexible from birth and do not need preparation for twine. This is a profound mistake, because the child needs to be trained, taught to sit on it correctly, and stretching to the transverse twine will help in this.
If children are accustomed to physical exercises from an early age, then they will differ from their peers in plasticity and flexibility. The best time for introducing a child to sports is 5-7 years, when the muscles are especially elastic. Classes are held regularly, and you need to start with flexibility exercises.