How to learn to do twine? An increasing number of people dream of improving the body and improving their shape with the help of this art. Lack of sports training, age - all this is not a significant obstacle. All that is required of a person is to find time and energy for daily training.
Why is it necessary
How to learn to do twine? To begin with, it’s worth understanding why this is necessary.
- The joints are strengthened, gain greater mobility.
- The spine is strengthened, posture is improved. Less worried about back pain during exertion.
- Stamina develops.
- Blood circulation improves, the risk of congestion, varicose veins is reduced.
- Increases self-esteem.
Kinds
There are two types of twine - static (position of divorced legs) and dynamic (swinging legs). Both types can be performed in the longitudinal and transverse directions.
Beginners should start with a longitudinal twine, in which one leg is set forward and the other is laid back. The legs are on the same line and "continue" each other. Cross twine, which involves raising the legs to the sides, is more difficult to do, but regular training will help to cope with this task.
How to learn to do twine: basic rules
Of course, you need to do it right. Be sure to take into account the recommendations below. So, how to learn to do twine without harm to health?
- You need to do daily. The greatest success will be achieved by a person who can devote 15-20 minutes to training in the morning and evening.
- If classes are held in a cool room, you need to take care of the warming of the legs. To do this, you can use tights, socks, leggings. It is important that the ligaments are warm, otherwise the risk of injury increases.
- You can start stretching only after a cycle of warm-up exercises has been completed. You can not replace them with warming ointments, a hot bath, and so on. For warm-up, jumping rope, squats, jogging are suitable.
- Proper breathing is the key to a successful workout. Inhale and exhale should be smooth, uniform, without delay.
- The back should remain straight while stretching.
- Clothing should be comfortable, stretch along with its owner. It is impossible that the tracksuit was cramped, pinched the vessels.
- Exercise will do little good if you do it occasionally. If there is absolutely no time for classes or fatigue interferes, it is better to reduce the training to 3-5 minutes than to postpone it until the next day.
How long will it take
How to learn to do the twine in 1 day? Only a person with good sports training can handle this task. For example, if a girl used to go in for martial arts and has a good stretch, with a high probability she will be able to master this art in a day.
How to learn to do the twine in 1 day, if there is no sports training? Unfortunately, in this case, the chances of success tend to zero. A person will have to devote training from several weeks to several months before he achieves what he wants.
Exercise No. 1. Tilts with hands in the "castle" behind
How to learn to do twine? Training is best started with a simple and slightly relaxing exercise. It helps to stretch the muscles of the back of the thighs. Also, thanks to its implementation, the shoulders are straightened, the flexibility of the back is increased.
To perform the exercise you need to stand up straight, the legs are shoulder width apart. Hands are connected in a “lock” behind the back, are lifted up, the back bends at the same time. In this position, you need to bend down and pull the chest to the hips. The legs should remain straight, it is impossible to bend them in the knees, since the effectiveness of the exercise depends on this. Staying in this position is necessary as long as it takes for five sighs. Then you should take the starting position.
Exercise number 2. Inclination to one leg
How to learn to do twine? The second exercise will help you approach this goal. It is more complex, it must be done carefully. At first, unpleasant sensations in the lower back and under the knee are inevitable.
To complete the exercise, sit on the floor and stretch your legs. The right leg bends at the knee, is laid on its side. With your right hand you need to try to touch the outside of the left foot, while the torso should lie on a straight leg. The left hand also reaches for the foot.
It is important that the shoulders do not rise during the exercise, they must remain relaxed. The position must be fixed for the time required for five breaths. Next, change your legs and repeat all the steps.
Exercise No. 3. Tilt forward with legs open
How can I learn to do twine? The rapid achievement of this goal contributes to the implementation of the third exercise. It is necessary to tune in advance to the fact that immediately it will not be possible to do it correctly if there is no sports training.
To perform the exercise, you must sit on the floor and spread your legs to the sides (not to the limit). Then the pelvis moves slightly forward, while the legs remain motionless, and the back remains straight. The body stretches to the floor, this continues until a burning sensation under the knees, which signals stretching of the tendons. This position must be maintained for the time required for five breaths.
Exercise number 4. Deep lunges forward
How to quickly learn how to do twine? The fourth exercise will help to cope with this task. To do this, you need to do a forward lunge with your right foot. Next, the hands are placed on the floor so that the leg is between them. The left knee is placed on the floor. If flexibility allows, you can sink to your elbows. The body should be pressed to the right leg, while the hips stretch to the floor. It is necessary to maintain a position so much as to have time to take five breaths. Next, the exercise is repeated for the other leg.
Exercise number 5. Deep lunge with raising the lower leg
The fifth exercise will help you one step closer to your goal - twine. It is necessary in order to stretch the muscles of the front and back of the thighs. It is most convenient to carry it out against the wall.
How to do this exercise? You need to stop a step from the wall, turn your back to it and kneel down. The right leg bends at a right angle, is set forward. Next, the foot of the left leg rises, the toe rests against the wall. Pull the hips down to the sensation of muscle tension. At the same time, you need to keep your hands on your knee, this will make the position more stable. It is important that a straight back remains. The position is fixed for the time required for five breaths, then you can relax. The exercise is repeated for the second leg.
Exercise 6. Stretching while standing
How to learn to do twine at home? The sixth exercise will contribute to the achievement of this goal. It involves stretching the muscles with the strength of your own hands.
To perform the exercise, you should stand up straight, bring the feet together. Then the weight moves to the left leg. The right leg bends at the knee, making it easy to grab with two hands, rises up, and then carefully straightens to the side. In this case, you need to hold on to the big toe.
For beginners, this is enough, but gradually the exercise should be complicated. When the first steps begin to come easy, you need to continue. The thigh reaches for the stomach, the foot rises to the ceiling. The position reached is maintained for the time required for five breaths. Then the right leg gently lowers to the floor. The exercise is repeated for the other leg.
Exercise number 7. Stretching in the side bar
Those who are interested in how to learn how to do twine at home can also do without doing this exercise. It’s not easy to cope with, as it requires the ability to maintain balance. Exercise provides a static load to one muscle, significantly lengthens the others.
The starting position is the side bar on the outstretched arm. The right leg is used as a support. It is necessary to take the thumb of the left foot with the left hand, while trying not to lose balance. The leg bends at the knee, after which it can be started to be gently pulled up. Gradually she straightens up. The main task is to maintain balance, the result directly depends on this. The position is fixed for the time it takes for five breaths, then the left leg is carefully lowered, laid on the floor. Next, you should take a sitting position, switch sides and repeat the exercise.
Exercise No. 8. Vertical Twine
What's next? How to learn to do twine at home? Performing the eighth exercise allows you to even closer to your goal.
You need to stand up straight, bring your feet together and lean down. The body is placed on his feet, his hands are on the floor. The right leg rises as high as possible. The body is pressed against the left leg. It is important that the shoulders remain relaxed during this exercise. In this position, you need to stay so much to take five breaths. Then the exercise is repeated for the other leg.
Exercise number 9. Twine with support
This exercise is intended for those who are still afraid to do real longitudinal twine. Used "insurance", the role of which is played by a cube for fitness.
Exercise begins with a lunge with the right foot forward. The left leg, bent at the knee, is laid on the floor. The right leg carefully straightens, while the weight is transferred back. Under the thigh of the right leg should put a cube for fitness. Instead, you can use a fitness mat folded into a tube. On the cube you need to drop all the weight, fix the position for five breaths. Next, the exercise is repeated for the other leg.
Transverse twine
Suppose stretching exercises helped to master longitudinal twine. Therefore, it is time to complicate the task. How to learn to do transverse twine without harm to health? This is not easy for most people. Properly prepare your body will help the exercises, which are described below.
- You need to sit on the floor, grasp the closed feet with your palms, pull your legs to you. This position is known as the Lotus position. Then you should slowly lower your knees to the floor, while the position is fixed at the lower point. The movements should be light and springy.
- Cross lunges with a transition is another effective exercise. You need to sit on one leg and take the other to the side with a straight knee. Sink should be as low as the stretch allows.
- The third exercise is performed from a sitting position. Straight legs must be parted, while socks look up. Further forward inclinations are performed. The goal is to reach the floor with the upper part of the body.
Lessons for children
How to learn to do twine for children? Flexible and flexible kids are able to master this science much faster than adults can handle it. The child will surely enjoy home workouts, if parents do not forget to add game moments to sports.
- Stretching lessons for toddlers begin with a warm-up, as is the case with adults. Push-ups, squats, bends, jumps - all this will help the child warm up. The duration of the warm-up should be about ten minutes. It is great if parents will do the exercises together with the young athlete. This will add an element of competition that all children like.
- Part of the warm-up should definitely be done with dynamic exercises. Swinging forward, backward, sideways will help to build muscles in the buttocks, stretch the inner ligaments of the thigh. This activity will seem like a fun game to a child.
- What to do after a warm-up? Most of the exercises for adults that are discussed in this article are also suitable for kids. During their implementation, the child should feel a slight “resistance” of the body. It is necessary to explain to the young athlete that it is not necessary to do your best to do what does not work right away.
How to learn to do twine for a child in a day? Many mothers and fathers are afraid that the heir will not want to train daily. However, approval and a personal example will be excellent incentives for him. The main thing is that the kid perceives classes as an exciting game. It is impossible to force him to perform exercises.
About nutrition
How to learn to do twine in 5 minutes? This is hardly possible even for people with good sports training. However, there are ways to accelerate the achievement of the desired result. Proper nutrition is one such means.
Those who want to master this art should reconsider their diet. First of all, it is necessary to reduce the consumption of meat. Its excessive intake of the body leads to the fact that the ligaments become rougher, more difficult to stretch. Another dangerous enemy is salt, which prevents the development of joint flexibility, leads to stiffness of the ligaments, and retains fluid in the body. It is advisable to replace salt at least temporarily with lemon juice, seaweed, natural seasonings.
Omega-3 and Omega-6 fatty acids must be present in the diet. Products containing them have a positive effect on the compliance of muscle tissue. Oily fish, eggs, nuts, and linseed oil should be eaten regularly. The amount of water that a person drinks also has a significant effect on the rate of biochemical reactions. It is imperative that the cells remain hydrated during active work. At least two liters of water should be drunk per day. Juicy fruit added to the menu is also welcome.