Many people want to sit on the twine in 30 days of training, but not every person can achieve the desired result. After all, one does not always want to perform these boring exercises, which not even everyone can do the first time. The article will tell you how to sit on the twine, for beginners and more experienced athletes, how much time it will take, and what needs to be done to achieve a positive result.
All scientists put forward only one opinion about twine - it is a useful practice for the human body. People who have been able to sit on the twine in 30 days often notice some changes in their own body. Among them:
- improvement of blood circulation and digestion;
- normalization of the intestines, as well as other internal organs.
In addition, twine helps to quickly cope with varicose veins, which many people suffer for many years, and also gives self-confidence and energizes and positives.
This gymnastic exercise is available both to the smallest athletes and adolescents, as well as to older people who are full of energy and are ready to train. In the event that training is carried out correctly and regularly, flexibility can be developed quite quickly.
The best time to workout
Performing workouts regularly, you can sit on the splits for 30 days, but fitness trainers have not yet come to a consensus when it is best to do your own stretching: morning or evening. In the morning, as you know, the muscles are just starting to work and are in a more relaxed state. Accurate and gentle movements during stretching exercises guarantee excellent results. It is worth noting that it is morning classes that can show how flexible a person is.
Performing an evening workout is much easier, as its duration can be safely reduced by reducing the time for a warm-up. After all, for the whole day the muscles were already warmed up and developed, so you won’t need to pay special attention to the warm-up. In addition, in the evening, the muscles will respond to stretching less painfully, which makes it possible to work out the most problem areas without unnecessary efforts. The ideal option is to start the exercises immediately after taking a warm shower.
Optimal frequency of classes
You can sit on the twine for 30 days, provided all important rules are observed, including the frequency of classes. Each person independently chooses the optimal training time based on goals. If the main goal is a good stretch for a minimum period, then you need to train every day for 40-45 minutes. It is forbidden to take breaks between training days , because, having missed just one lesson, the muscles will return to their original position, and all achievements will have to be returned, and only then begin to “conquer new heights” again.
It is not at all necessary to make the trainings long, as the most important thing in them is regularity. If you can’t complete the whole complex in one go, then you just need to divide it into several parts and execute them in your free time. Thanks to work on such a scheme, you can save time and achieve a good effect.
Before you start to sit on the twine, it is worth noting that, in the first place, stretching is important for beginners. At home, twine can also be performed by both beginners and more experienced athletes, but without a good stretch it will not be possible to achieve a good result. People who play sports have a good stretch, so these exercises will not be difficult for them, but beginners will have to spend a lot of energy and energy. Stretching is a good rest, during which the body is charged with energy after a hard working day, so at least 10 minutes should be given to it.
Types of twine and necessary equipment
Before you sit on the twine in 30 days, you need to deal with its varieties. So, the main types of twine:
- Transverse (legs are bent to the sides).
- Longitudinal (one leg goes back, and the second forward).
With any twine, the following muscles function:
- calf;
- gluteal;
- long adductor;
- quadriceps femoris;
- rectus femoris muscle.
Fortunately, in order to sit on the twine from scratch, you do not need to purchase separate equipment or sign up for a gym. For training you will need:
Muscle warming
Before any workout for the main muscles working with the twine, there must be a 15-minute stretch. For beginners at home, the twine will work out, but it will take a little more time to warm up the muscles (about 20-25 minutes). Thanks to this warm-up, the risk of being overtightened or injured will be significantly reduced, and the exercises themselves will be much easier.
Even with an excellent stretch, before sitting on the twine, the muscles should be warmed up. The following warm-up options will help in this:
- running on the spot (up to 10 minutes);
- swinging legs (up to 15 on each leg);
- dancing (10-15 minutes);
- jumping rope (up to 5 minutes).
After the muscles are well warmed up, you can start stretching and flexibility exercises. All of them make up a single complex that will help to sit on the twine from scratch in a short time.
"Fold"
This exercise is the most common and favorite among many professional athletes. It involves the muscles of the inner thighs.
Sitting on the floor with straightened legs and a flat back, you need to carefully and slowly stretch your hands to the feet, while lowering the body as low as possible. In this position, you should stay no more than 15 seconds, and then return to the original position. Repeat the exercise 3 times.
Longitudinal half-twine
Exercise will be ideal for beginners. It stretches the muscles of the inner surface of the thighs and back.
Sitting on the floor, legs should be spread apart to the maximum, and hands should be rested on the floor. Hands should always be in line with the shoulders. Then it is necessary to gradually lower the body, reaching the forearm of the floor. It takes about 15-20 seconds to hold in a pose, and there should be 2 repetitions in total.
Double twisting
Twists of this type are liked by both women and men, because the muscles of the press, legs and hips work in them.
Sitting on the floor with legs wide apart, you need to bend one knee, pulling your foot to the inner thigh of the opposite leg. The arm opposite the bent leg should be located on the bent knee, and the second hand on the ear. Then you should lean towards the bent leg and stay in this position for no more than 15 seconds. You must perform 2 repetitions, and then change the side.
Precaution
When trying to sit on the twine, do not make sudden movements. You should know that stretching through pain and jerking will lead to serious injuries. If during training you feel stitching or cutting pain, then the session must be stopped and ice should be applied to this area.
Contraindications to training:
- muscle injuries;
- fever;
- inflammation in the body;
- joint problems
- exacerbation of chronic diseases.
Trying to perform this gymnastic exercise, you need to distribute your own weight evenly on both legs. It is forbidden to bend your knees and back, and the main task during the performance is not a large number of repetitions, but achievement of the result.