Many people have believed that only the young can overpower the twine. However, this is not quite true. Everyone has access to this kind of gymnastics. Twine is not a difficult type of training, especially if you approach the classes responsibly. What do you need to pay attention to? First of all, much will depend on perseverance, patience and work. By stretching the muscles of the legs you can do the splits. In addition, performing a variety of exercises for twine, photos of which can be seen in the course of reading the review, you will keep yourself in good shape, keeping muscle fibers elastic and strong.
What twine you can sit on
How to master such an exercise as twine? For beginners, it is important to understand that there are different types of it. They are as follows:
- Longitudinal . This is the name of the exercise, which implies that one foot should be in front and the other behind. Such a training variation is considered simpler compared to the following type of twine.
- Transverse . When performing this exercise, legs will need to be parted to the sides. It is considered a more complex kind of twine. To achieve a full stretch in a similar position, you will need to work very hard.
- Sagging . When performing this type of training, it is necessary to understand that the angle between the legs spread apart in different directions should exceed 180 degrees.
- There is also a vertical twine. A person should take a position in which one leg will be lifted up, while the other leg should be on the floor.
The main nuances that you need to know when doing twine
For beginners, the best option is the longitudinal version of the exercise. You can sit on this type of twine quickly and easily. It must be understood that the time after which a person will master this type of exercise can be different. It largely depends on each individual person. In the event that there is natural flexibility and elasticity, twine will be much easier to master.
You should also pay attention to one misconception, which is very common. Its essence lies in the fact that in order to master the exercise, you must constantly perform stretching exercises. However, this is not at all true. In the event that the muscles are weak, such training will not bring any benefit. In such a situation, you will first need to work on strengthening the muscles.
There is also an opinion that only legs should be trained. In reality, it is also necessary to strengthen the back, pelvic muscles, ligaments and joints. In other words, it is necessary to train all the lower limbs.
What you can’t do without exercise
Why is a twine warm-up required? Everyone who wishes to perform such an exercise should stretch their body. This is necessary for several reasons:
- You can get injured without warming up.
- Due to the warm-up, you can increase strength indicators.
Twine warming up is just as necessary as washing your hands before eating. It must be done without fail, as the consequences may not be entirely pleasant. Carrying out the warm-up complex, it is necessary to remember that this process should be approached thoroughly. In other words, you should not pretend that you are warming up. It is necessary to clearly perform certain exercises, as this will help you learn how to sit on the twine in a fairly quick period of time.
Advantages of the warm-up complex
What are the benefits of a twine workout? The benefits should be listed. They are as follows:
- The plasticity of muscle fibers increases.
- With the help of the warm-up complex, blood circulation improves, muscles are saturated with oxygen.
- Due to improved blood circulation, the amount of lactic acid will be reduced to a minimum mark.
- The flexibility of tendons and joints increases. Accordingly, the likelihood of injury is reduced.
- The performance of muscle fibers increases.
And with all these benefits, a twine workout will give you. But many simply do not want to fulfill it. And completely in vain.
Preparing the body for the exercise
It will take a month to prepare your body for the twine. And during this period it is necessary to make sure that unprepared muscle fibers are completely awake. Therefore, it is necessary to give them a shake. Aerobic exercises are suitable for this. For example, you can run to strengthen the muscles of the legs.
The warm-up before the twine, as well as the stretching exercises themselves , should be carried out smoothly. There should be no rush. This is necessary in order to avoid pain.
What should the training process include?
As already mentioned, warm-up before the twine is necessary. What exercises should be performed for this? It is worth listing the main types of training that are excellent both as a warm-up and for stretching muscle fibers.
- Rifts . The essence of this type of training is to transfer the weight of the body from one leg to another. All movements should be performed in the semi-squat position. It must be understood that the greater the distance between the legs, the better.
- Swing feet. You can perform this type of exercise both standing and lying down. With the help of swings, it is possible to develop mobility of the hip joint. It should be noted that the better the exercise is performed, the more effective the warm-up will be.
- To sit on the twine, you need to strengthen the lower back and legs. For this, an exercise such as tilting the body forward is suitable. Starting position - sitting. Legs should be brought together. Performing this exercise, you must try to touch the chest to the knees, which can not be bent. Hands need to try to grab the feet.
- In order to perform the next exercise, you need to lean your foot at a right angle, for example, on a chair. You will need to bend towards the leg that is raised. In this case, you should try to touch the floor with your palms.
- The following exercise will help answer the question of how to sit on splits for children and adults. You have to sit on the floor, stretch your legs forward and spread them in different directions as wide as possible. Then you need to try the body to touch the floor, stretching forward and down. This exercise is quite effective. With it, you can learn transverse twine as soon as possible.
- The following exercise will help to master not only transverse, but also longitudinal twine. It is a bit like a lotus position. The difference is that the feet must be joined together. Having taken a starting position, it is necessary to try to touch the surface of the floor with your knees. At first, you can help yourself with your hands. If you have a question about how to sit on the twine for children, then you can also turn your attention to this exercise.
What needs to be done to reduce discomfort
All of the above exercises do not require the purchase of any sports equipment. Therefore, you can learn to sit on the twine and at home. Doing exercises, you felt that you are ready to do longitudinal twine? Then you should remember some more nuances. Perform the twine on a smooth sliding surface. Chairs should be placed on each side. They are necessary for stopping with your hands. Under your feet you need to put some voluminous, soft thing. For example, a pillow. With the help of such additional elements you can reduce the pain, and also choose the right form of twine. Especially carefully all these requirements must be approached if you are interested in stretching twine for children.
Basic principles
While stretching and warming up, you must breathe correctly. Due to deep breaths and exhalations, you can relax the muscles to the end point. Performing a warm-up complex, you need to think about something nice. Positive thoughts should accompany during stretching. With their help it will be possible to distract from pain.
Before you perform the maximum drawdown, you need to do a few training approaches. Sit on the splits until light pain occurs. Stay in that position for a few seconds. After training approaches, it will be possible to perform maximum deflection.
When performing maximum loads, it is necessary to study the dead center. It is necessary to make slight swaying in different directions, while trying to get the basin to the floor surface. Socks should also be pulled slightly. Remember that microtraumas can heal in one day, improving physical fitness. However, serious injury can be a step back. It will heal for at least a month, after which it will be necessary to repeat the set of exercises for stretching again.
You can’t do without a good warming up of muscle fibers.
Based on all of the above, we can conclude that stretching involves a warm-up complex, with which you can warm up muscles and ligaments, relax fibers, work out the dead point. In the event that everything is done correctly, the set goal can be achieved in a short period of time. No need to rush. Otherwise, the probability of injury will increase several times. Accordingly, all efforts will be in vain.
Conclusion
Approach the process of warming up and stretching thoroughly. This will determine how quickly you can perform an exercise such as twine. Naturally, in the first days it will be very difficult to force yourself to do something, especially after a person is faced with the first pain. But with a regular approach, achieving the optimal result is not difficult. I wish you good luck in this rather difficult and exhausting task.