Twine is one of the fundamental elements in gymnastics and ballet. The ability to sit on the twine clearly indicates good physical condition: high muscle elasticity and joint mobility. All kinds of twine, even relatively simple, look impressive.
This fact justifies the interest in them among the inhabitants who are little familiar with sports. However, the implementation of this complex exercise should not be an end in itself. The ability to sit on the twine is the result of an excellent stretch, which can be achieved with the help of quite affordable, but always regular exercises.
Why sit on the twine?
It is clear why this exercise is taught in sports and ballet schools. But is a specific skill needed for an adult who does not claim records? Without a doubt, yes. A good stretch guarantees grace and smoothness of movements and helps to prevent injuries (both sports and ordinary). Stretching exercises activate metabolism. This means that fat burning will happen faster. In addition, stretching (in particular, all types of twine) improves blood supply to the organs of the genitourinary system and prevents some of their diseases. People who are able to sit on the twine rarely suffer from varicose veins. And women with movable hip joints and trained ligaments have an advantage during childbirth.
Contraindications
Twine is an exercise that requires good athletic training. There are few contraindications to its implementation, but they still exist. These include: severe lesions of the musculoskeletal system, bruises, pain in the sacrum and lower back, inflammation of the hip joints, the presence of cracks in the bones and high blood pressure. But even people who do not suffer from these ailments, while stretching, should be careful: you can not perform the exercise without warming up the muscles and ligaments with the help of a warm-up.
Types of Twine
The most common varieties of this exercise are longitudinal and transverse splits. With the longitudinal legs extended in one line: one - forward, the other - back. When the transverse legs are divorced to the sides, the pelvis is on the surface of the floor. These twines are considered "simple." Other types are available only to professionals. Among them, one can mention vertical, which is performed standing and can be both longitudinal and transverse, and twine on the hands (also happens both transverse and longitudinal). In the photo - the twine is transverse on the hands.
How long does it take to sit on the twine?
Numerous articles posted on the web do not provide a clear answer to this question. This is not surprising: the speed of development of the twine is determined by natural abilities, health status, physical fitness, age, anatomical features and many other purely individual factors.
It is known that splits are easier and faster for young athletes. But the point here is not only the mobility of the joints and the elasticity of the young muscles, but also that usually there is no ceremony in the gymnastic sections with the pupils. Self-employed adults handle their bodies more humanely. As a result, progress is slower. Nevertheless, even in adulthood, a person can master longitudinal or transverse twine. The photo is proof of that.
It’s another matter that one will take several weeks for this and another several years.
Precautionary measures
Whatever types of twine you learn, a warm-up must precede the implementation of a key exercise. It can be any kind of physical activity: jogging (including on the spot), riding a bicycle or simulator, weight training or a set of cardio exercises.
The meaning of the warm-up is warming up muscle fibers. This measure prevents micro-ruptures of the muscles and prepares the joints for stress. In addition, the heated muscles relax faster and easier, and this is important, since only a relaxed muscle lends itself to stretching (and even then not immediately). With a shortage of time, several simple stretching exercises can be used as a warm-up . You also need to remember that stretching does not endure haste. Do not even ask how much your friends sit on the splits, otherwise you will always compare yourself with someone.
Listen only to your body! All movements must be performed carefully and slowly; in the same position you need to be at least 30 (or better - 60) seconds. Most likely, you will experience pain, but they should be moderate. A sharp pain signals an injury. It is incompatible with training.
Stretch twine for beginners (universal exercises for muscle stretching)
It is also important to note that the training should be quite long - at least an hour. But the most important thing is regularity. Success can only be achieved through daily training.
You should start with simple exercises performed in several approaches: swings with a straight leg, squats with legs apart, bending forward with straight legs. The more muscles involved in training, the better. Also recommended are exercises that are performed lying on your back: raising the leg at a right angle, bending the leg at the knee and pulling it to the chest. Classical exercises: “paper clip” and “butterfly” are very useful. In the first case, it is necessary, kneeling, to spread the heels and lean back (ideally, lie on the floor). In the second case, you need to sit on the floor, bring the feet together and push your knees apart, and then try to press your knees to the floor. Stretch twine for beginners should consist of relatively simple exercises that do not cause discomfort. The easier they are for you, the closer you are to the ultimate goal.
How to sit on a longitudinal twine
It is believed that learning to perform longitudinal twine is more difficult than transverse, but it is less traumatic. First you need to take a "runner pose." To do this, one leg is advanced forward (the thigh and lower leg should be a right angle, and the knee should be directly above the ankle), and the other is set back as far as possible. In this case, you need to reach back with the heel of your left foot, leaning on your toe, as shown in the second photo.
Twine is unlikely to submit to you immediately, so you can put blocks or piles of books on both sides of the rug and lean on them with your hands. Gradually move the foot of the front leg forward and lower the pelvis down (you can put several pillows under it. As the stretch improves, you will refuse them). It is important to ensure that the torso is located exactly above the pelvis and does not move forward. You can’t rush. Reaching your limit, try swaying back and forth. Hold in this position for several tens of seconds, then repeat all over again. It will not be superfluous to watch any video lessons of twine before starting classes.
Transverse twine
To start, spread your legs and do a few forward bends. Try to stay in the lower position for a few seconds each time. Put your palms on the floor (mat, pile of books, etc.) and begin to slowly and evenly spread the feet apart. Bend your elbows and try to lower your chest to the floor. To avoid overstrain of the knee ligaments, you need to rest on the floor with your heels, and pull the socks up. Ideally, you should lower your legs, pelvis and stomach to the floor, and then sit down and straighten up. Most likely, you will need at least a month to master the transverse twine. Motivation photo attached:
The main thing to remember: you can’t rush and you can’t throw classes. If you persevere, your body will not remain in debt!