How to learn to sit on the twine, and is it realistic to master the exercise the first time

Twine is one of the most difficult exercises. To achieve a positive result, you need to exercise properly. Many are interested in the question, for how long can one achieve the desired goal? Some people are very flexible by nature and can perform such a difficult exercise in a month, and children also very quickly cope with this task. But even if the muscles are very poorly stretched, you can achieve a good result. The main thing is to be patient and persistent, as well as follow all recommendations.

Tips for beginners

There are no easy achievements in sports. Everything should be done sequentially, without excessive fanaticism and without pain. Some are so keen on the idea of ​​quickly sewing twine that they spend their workouts uncoordinatedly, without a certain sequence and special exercises, which does not give the desired effect and often leads to injuries. Twine requires good elasticity of the ligaments, tissues and joints. To achieve this, you must adhere to the following five tips.

1. Frequency of classes. It is important that the training is daily and lasts 20-30 minutes. No need to torment yourself to exhaustion. This exercise takes time and patience. A few short workouts per day are recommended.
2. The importance of warming up. It is necessary to do a stretching complex after a good warm-up of muscles and ligaments. Cardio loads are suitable - running, walking on stairs, jumping rope. Without warming up, you can damage the ligaments, the restoration of which will take a long time.
3. Indoor temperature It is necessary that the training takes place warmly. If the house is cold, it is recommended to wear socks or leggings to provide ligaments warmth and protect them from damage.
4. The correctness of the exercises. The back should be level when stretching. To reduce pain during exercise, it is important to learn how to relax and breathe properly. It is necessary to inhale and exhale air evenly, without holding your breath. An approach is considered incorrect when a person is helped to sit on a twine, using force to do this. Each has its own set limit, which increases over time, so you should not exert additional influence from the outside.
5. Nutrition and emotional mood. An important condition for achieving the goal is diet. Less meat should be consumed, as from it the ligaments become coarser and less elastic. Need to drink more fluids. No less important is the state of the psyche. For calmer and more restrained people, the exercise is much faster, so you need to be able to relax.

To whom it is useful, and to whom it is harmful

Twine is not only a gymnastic exercise. Running it regularly will help with the following:

• strengthen the muscles of the press;
• bring the whole body into tone;
• improve joint mobility (recommended with a predisposition to joint diseases);
• improve blood circulation in the legs and pelvic area.

However, not everyone is equally useful, there are contraindications. It is better to refrain from twine in the following cases:

• after injuries of the spinal column;
• with active inflammatory processes in the joints;
• with prolapse of the genitals;
• with injuries to the ligaments and tendons of the legs and pelvis.

Training sequence

Twine helps to stretch the ligaments and restore joints and is a useful exercise, but only in the case when it is performed at ease. There are two types of this exercise:

• longitudinal - if one leg is stretched forward, and the second is retracted;
• transverse - breeding of two legs in opposite directions.

The transverse view (it is also called the "compass") is more complicated, and its implementation requires more time and preparation. To achieve the result, you need a carefully thought out and compiled training program. It consists of successive stages, among which:

• warm up;
• warming up;
• stretching;
• restoration and hitch at the end.

Warm up is performed at the beginning of classes and helps to prepare the body for physical activity. It can be done in 10 minutes. The workout complex includes:

• rotation of the body, elbows, head;
• slopes
• circular motion of the pelvis;
• bending and extension of the knees;
• walking and jumping.

Next is the warming up of the muscles and ligaments, which helps bring them to the right state for active stretching. This process lasts five to ten minutes. At the end of the stretching, it is important to restore by smoothly returning the legs to their original position after strong stretching.

How to sit on the twine: basic training

There are many stretching exercises. Some are borrowed from gymnastics, others from ballet, yoga. It is important to choose the best option for yourself, based on your capabilities. For beginners, the following set of exercises for stretching twine is suitable.

Thigh Workout: Backside

1. Starting to work out the back of the thigh, you need to sit on the floor with bent knees, keeping your back straight and lowering your arms along the body.
2. Stretch one leg forward and hold the foot toward you.
3. Make an inclination to the outstretched leg, stretching your arms forward. (The back leg should be held evenly, and the foot should be at the level of the knee. The head should touch the knee).
4. Fix the position and stay in it for about one minute.
5. Repeat by changing legs.

Thigh Design: Front

1. To work out the front surface of the thigh, you need to kneel down, focusing on your hands. (Buttocks fit to the heels).
2. Lunge. (The front leg is bent, and the back - rests on the floor).
3. Do the exercise ten times, changing legs and staying in position for 20-30 seconds.

Tilts on the floor

1. Sitting on the floor, legs stretch forward, with the socks pointing up.
2. Tilt the body forward, grasp the feet with your hands, pressing the body to the legs.
3. In this position for 60 seconds.
4. Repeat five times.

Legs apart

1. Sit on the floor, stretch your legs and spread them shoulder width apart.
2. Lean forward and stretch out your arms, laying them on the floor.
3. Try to reach the floor with your chest.

Rolls

1. Take the starting position - standing, feet shoulder width apart, back straight.
2. Move the body slightly to the right side and bend the right leg, dropping on it. (At this point, the left leg should remain straight).
3. Hold in this position for ten seconds.
4. Make the same movement on the other leg.

Butterfly

1. Sit on the floor, bend your legs and connect your feet.
2. Lower your knees to the floor, pressing on them with your hands. (With constant training, the knees should easily reach the floor).
3. Lower the body forward, first clasping the feet with your hands.

5 exercises for longitudinal twine ...

The basic set of exercises is aimed at general muscle stretching, but there are also special techniques that help to sit on longitudinal splits at home. These include the following.

Exercise number 1

1. Inhale and lunge, fixing hands on the floor on the sides. (The elongated leg should form a right angle, the second rests on the floor and remains flat).
2. Lower the pelvis without bending the knee of the leg laid back.
3. On inhale, reach up, lowering the pelvis down.

Exercise number 2

1. Get down on your knees, put one leg forward without bending, and straighten the other back, hands on the floor.
2. In this position, lower the pelvis down.
3. To improve the stretch of the hind leg, place it on a chair.

Exercise number 3

1. Get on your knees. Stretch one leg straight forward, and leave the other bent.
2. Leaving the back straight, rest against the floor with hands bent at the elbows.
3. Try to reach forward with your body, lowering your pelvis.

Exercise number 4

1. Lie on your back and bend your knees.
2. Raise one leg up.
3. Wrap your arms around the foot of an extended leg and try to pull it towards you. In this case, the leg in the knee does not bend, the lower back remains on the floor.

Exercise number 5

1. Standing by the foot of the right foot with his right hand and lift it vertically up. (The supporting leg should remain motionless, the toe does not turn outward).
2. Fix the position and stay in it for a few seconds.
3. Repeat with the left foot.

... and on the transverse

How to sit on the transverse twine? This species is considered one of the most complex and differs significantly from the longitudinal, it requires more effort. The following complex will provide a good stretch.

Exercise number 1

1. Put your legs wide with your hips, knees and feet outward.
2. On the exhale, sit down, pulling up the pelvis and clasping with your hands the legs below the knee from the inner surface.
3. Fix a position, straighten your back and linger in it for 30 seconds.
4. Return to starting position and repeat.

Exercise number 2

1. Stand up straight and place your hands on your belt.
2. Bend one leg, lifting it up, and on the exhale, bend to the side.
3. On inspiration, return to starting position.
4. During the approach, the foot needs to be pulled out.
5. Do it several times, then change legs.

Exercise number 3

1. Put your feet shoulder width apart, lean forward and rest your hands on the floor.
2. On the inhale, rise up, on the exhale - bend to the right leg, clasping her hands.
3. Hold for a few seconds, then repeat the task with the second leg.
4. At the end, go down, grab both legs and stretch the body forward slightly, leaving your back straight.

Exercise number 4

1. Sit on legs bent at the knees and part them well, trying to reach the floor with the buttocks and press the heels against them.
2. On the exhale, turn the body to the right, while pulling the head up.
3. Repeat the exercise the other way.

Exercise number 5

1. Take a lying position near the wall, pressing against it with the back surface of the legs.
2. Connect the feet and spread the legs in a bent position.
3. To be in this position for about a minute, to return to its original position.
4. Repeat several times.

On the Internet you can find reviews in which people tell how to learn to sit on the twine quickly. But it is necessary to take into account the individual characteristics of the body, and treat information critical. It is impossible to sit on the twine for 1 day or a week. Remember that in this case, rushing is dangerous. Moreover, without preparation, you should not even try to do the exercise, stretching out on two chairs.