Not everyone can boast of the ability to easily sit on twine . It really is not as simple as it might seem at first glance. The muscles in such an exercise undergo a huge load and must be well prepared so that a person does not inflict a serious injury to himself until the tissue ruptures.
Twine exercises are a type of preparatory physical exercises that will warm up the muscles before a full stretch. They are available to anyone who wants to simplify their task, without spending extra time on complex complex classes in specialized centers. They will help improve the flexibility of the body as a whole, and also accelerate the blood circulation in the tissues. This will help get rid of the unpleasant sensations that may arise during the execution of high-quality twine.
Twine exercises are of several types and are, as a rule, increasing the load on the muscles. You should not start immediately with the most difficult, as this can be harmful to physical health. It is better to do everything gradually and correctly distribute the load on the tissue. Only in this case, the process will not seem to you something complicated or unpleasant. So, twine, exercises and their proper order.
First level. Twine Warming Up Exercises
It is very important to properly warm up the muscles. It is the initial stage that lays a good and competent preparation of all tissues and tendons for further stretching. Almost any standard exercises are suitable for this, which, in combination with light dance aerobics, will quickly help to achieve the desired effect. Turn on energetic music and for at least 10 minutes make methodical movements, which include body turns of 90 degrees, wide swings with straight legs. All this must be done so that the back remains straight, and the pelvis is motionless. This also includes classes on the treadmill, as well as an exercise bike.
Twine level two exercises. Stretching legs
Already after the muscles have acquired sufficient softness and elasticity, you can safely proceed to their further stretching. Sit flat on the floor, connect your legs and straighten them in front of you. Gently bend down and try to reach your feet with your straight arms as far as possible. Do not try to do this abruptly, such exercises will be effective only in a consistent and gentle manner. Breathe deeply and correctly: with a slope, take a full chest of air, while straightening, exhale deeply.
Third level. Twine Exercises: Squats
One of the easiest ways to warm up is squats. But in this case, it is also very effective. Squat on your knees, try to keep balance. The back should remain straight. Put your legs together.
You can squat with one hand resting on the table. In this case, repeat the exercise alternately for each side of the body. Breathe deeply and rhythmically, keep track of the heart rate.
Exercise duration
You should not hope that after just a few days you can easily stretch your legs parallel to the floor with the ease of a professional gymnast. Everything will depend on your efforts, perseverance and state of muscle mass. On average, a set of preparatory exercises will have to be performed for 2-3 weeks. Only after that it will be possible to make an attempt to perform the twine. Do it slowly and carefully, listen to the sensations. In case of sharp pain, immediately stop exercising and do the exercises of the first warming level.
You should sit on the twine, alternately moving the right and left legs. Support the body support with your hands, which should be lowered to the floor.