Cross twine in 30 days. How to sit on a twine for women of different ages: tips and examples of stretching exercises. How to sit on a twine in a month: exercises

Many people want 30 days of training, but not every person can achieve the desired result. After all, you don’t always want to perform these boring exercises, which not even everyone can do the first time. The article will tell you, 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 were 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 from for many years, and also gives self-confidence and energizes and positive.

This gymnastic exercise is available to both the smallest athletes and teenagers, as well as older people who are full of energy and ready to train. In the event that training is carried out correctly and regularly, flexibility can be developed quite quickly.

The best time to exercise

Performing workouts regularly, you can sit on the twine in 30 days, but fitness trainers have not yet come to a consensus on when it is best to do your own stretching: in the morning or in the evening. In the morning, as you know, the muscles are just starting to work and are in a more relaxed state. Gentle 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 has.

An evening workout is much easier to perform, since its duration can be safely reduced by reducing the warm-up time. After all, for the whole day the muscles have 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 react to stretching less painfully, which makes it possible to work out the most problematic areas without any extra effort. The ideal option would be to start exercising immediately after taking a warm shower.

Optimal exercise frequency

You can sit on the twine in 30 days, subject to all the important rules, which include the frequency of classes. Each person independently chooses the optimal time for training based on goals. If the main task is a good stretch for the minimum period, then you need to train daily for 40-45 minutes. It is forbidden to take breaks between, because, having missed just one lesson, the muscles will return to their original position, and all achievements will have to be returned, and only after that they will start to "conquer new peaks" again.

It is not at all necessary to make training sessions long, since the most important thing in them is regularity. If it is not possible to complete the entire complex in one go, then you should simply divide it into several parts and perform them in your free time. By working according to this 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 it is important. At home, both beginners and more experienced athletes can also do the twine, 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 effort and energy. Stretching is a good rest, during which the body is energized after a hard day's work, so at least 10 minutes should be given to it.

and necessary equipment

Before you sit on the twine for 30 days, you need to deal with its varieties. So, the main types of twine:

1. Transverse (legs spread apart).
2. Longitudinal (one leg goes back, and the second forward).

With any twine, the following muscles function:

• gastrocnemius;
• buttocks;
• long leading;
• quadriceps femoris;
• rectus femoris.

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:

• walls;
• yoga mat.

Warming up the muscles

Before any workout for the main muscles working with the twine, there must be a 15-minute stretch. For beginners at home, twine will work, but you will have to spend a little more time to warm up the muscles (about 20-25 minutes). Thanks to this warm-up, the risk of overstretching or injury will be significantly reduced, and the exercises themselves will be much easier.

Even with excellent stretching, before sitting on the twine, the muscles must be warmed up. The following warm-up options will help with this:

• running in place (up to 10 minutes);
• (up to 15 for 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 you 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 gently and slowly stretch your hands to your feet, while lowering the body as low as possible. In this position, you should linger for no more than 15 seconds, and then return to the starting position. You need to repeat the exercise 3 times.

Longitudinal half twine

The exercise will be ideal for beginners. It stretches the muscles of the inner thighs and back.

Sitting on the floor, legs should be spread as much as possible to the sides, and hands rest on the floor. The hands must be in line with the shoulders. Then it is necessary to gradually lower the body of the body, reaching the floor with the forearms. You need to stay in the pose for about 15-20 seconds, and there should be 2 repetitions in total.

double twists

Both women and men like crunches of this type, because they work the muscles of the abs, legs and hips.

Sitting on the floor with legs wide apart, you need to bend one knee, pulling the foot to the inner surface of the thigh of the opposite leg. The hand opposite the bent leg should be placed on the bent knee and the other hand on the ear. Then you should lean towards the bent leg and stay in this position for no more than 15 seconds. You need to perform 2 repetitions, and then change sides.

Precaution

When trying to sit on the twine, you should not make sudden movements. You should be aware that stretching through pain and jerking will lead to serious injuries. If during training, stabbing or cutting pain is felt, then the session must be stopped and ice should be applied to this area.

Contraindications for training:

• muscle injuries;
• increased body temperature;
• 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 when performing is not a large number of repetitions, but to achieve a result.

Over one year old

Every woman dreams of being flexible, like a ballerina or a gymnast. And with what element in gymnastics or ballet is the concept of a “good stretch” most often associated? Of course, with twine: in terms of entertainment and usefulness, he has no equal.

Boasting great physical fitness, good control of your body, becoming more confident in yourself, or simply setting a goal and achieving it - these are just some of the reasons that encourage us to sit on the splits. Well, as a bonus, you can increase the elasticity of ligaments and joints, get rid of disruptions in the menstrual cycle. Legs and abs will become more toned - after all, stretching exercises for the inner thighs help get rid of cellulite and fat deposits on the abdomen. Do you think that achieving all these advantages is difficult enough? And you will be wrong. Any healthy woman can master the longitudinal twine in a month . — At the same time, it is important not to be lazy to supplement stretching exercises with classes in the gym or group training: only then can a positive result be achieved. Everything is in your hands: combine our set of exercises with training - and in a month you will be able to easily sit on the splits - like a gymnast or a ballerina.

• Stretching exercises are best done in the morning. According to experts from the University of Tennessee, this type of physical training improves blood circulation and performance. Also, calm exercises are very good for those who are not in the mood for intense training immediately after waking up.
• Do the exercises smoothly, at a calm pace. Focus on your own feelings: lingering at the bottom point for 10-15 seconds, you should feel moderate muscle tension, but not pain.
• Warm up your muscles before exercising: do squats and leg swings, rotate your feet, hips. This will help prevent stretching during sudden movement.
• To improve the tone of the thighs, in the evening, when you take a shower, massage your legs and buttocks with a massage washcloth - massage, oddly enough, also helps to achieve the cherished goal - improving the stretching of the inner thighs.

TRAINING PLAN
Exercise 3-4 times a week, every other day. On other days, work out in the gym for at least 45 minutes - or attend group aerobic workouts. If you're not getting enough exercise, jump rope for 10 minutes after your workout or run on a treadmill for 15 minutes.

1. "Fold"

2. Longitudinal half twine

The muscles of the back and inner thighs are stretched.

3. double twists

The oblique muscles of the press, the muscles of the legs and hips are stretched.

4. Lunges with arm stretches

The muscles of the shoulders and hips are stretched.

5. Knee lunges

The muscles of the thighs and calves are stretched.

6. Fold with floor touches

The muscles of the inner thighs are stretched.

7. Lunges - half split

The muscles of the arms and inner thighs are stretched.

Nuances of flexibility

If there are no contraindications (chronic diseases of the spine, musculoskeletal system and injuries), after 40 years you can sit on the twine and even become more flexible than you were at school! The main thing is to know several features of "age" stretching:

• The older you are, the longer you need to stretch. For every 10 years that have passed, the stretch time should increase by 7-10 minutes. That is, if at the age of 20 it will be enough to perform all the exercises from our complex once, then after 30 you should repeat the first three exercises, after 40 - repeat the entire complex twice.
• Choose moderate-intensity workouts. In order for the hip joints to be flexible, you need to keep the muscles of the hips, legs and buttocks in good shape. If you have never run, walk at a fast pace down the street (treadmill) or train on an ellipsoid. Well, instead of group aerobics classes, visit the pool (at least 2 times a week): it has been proven that regular training in water tightens the muscles of the abs, hips and buttocks no worse than intense cardio exercises with a shock load on the legs.
• Make stretching a healthy habit. In the morning, as soon as you open your eyes, do a simple but very effective stretching exercise for all muscle groups: lying on your back, stretch your arms behind your head and stretch your fingers up, toes down. Upon returning home after work, do any 2 stretching exercises from our complex, after stretching your muscles (walk for 5 minutes at a fast pace or do a few squats)

In contact with

On twine in 30 days.

Showing off your excellent physical fitness, having good control over your body, becoming more confident in yourself, or simply setting a goal and achieving it - these are just some of the reasons that encourage us to sit on the splits. Well, as a bonus, you can increase the elasticity of ligaments and joints, get rid of disruptions in the menstrual cycle. Legs and abs will become more toned - after all, stretching exercises for the inner thighs help get rid of cellulite and fat deposits on the buttocks.

Intensity

Exercise 3-4 times a week, every other day. On other days, work out in the gym or attend group aerobic workouts.

If you're not getting enough exercise, jump rope for 10 minutes after your workout or run on a treadmill for 15 minutes.

Total time

At least 45 minutes.

Stretch rules

You can perform our complex both independently and as a hitch after cardio or strength training. To make the exercises as effective as possible, try to adhere to these recommendations:

Stretching exercises are best done in the morning. According to experts from the University of Tennessee, this type of physical training improves blood circulation and performance. Also, calm exercises are very good for those who are not in the mood for intense training immediately after waking up.

Do the exercises smoothly, at a calm pace. Focus on your own feelings: lingering at the bottom point for 10-15 seconds, you should feel moderate muscle tension, but not cutting pain.

Before exercising, warm up your muscles: do squats and leg swings, rotate your feet, hips. This will help prevent stretching during sudden movement.

To improve the tone of the thighs, in the evening, when you take a shower, massage your legs and buttocks with a massage washcloth - massage, oddly enough, also helps to achieve the cherished goal - improving the stretching of the inner thighs.

"Fold"

Sit on the floor with your legs straight and your back straight. Reach for your toes and lower your body as close to the floor as possible. Hold this position for 10-15 seconds. Take a starting position. Do 3 reps.

double twists

The oblique muscles of the press are stretched, the muscles

Sit on the floor, spread your legs wide. Bend your left knee and pull your foot toward the inside of your right thigh.

Place your right hand on your left knee, bend at the elbow, put your palm on your ear. Lean to the right side. Hold this position for 10-15 seconds. Take a starting position. Do 2 reps, switch sides.

Longitudinal half twine

Stretches the muscles of the back and inner thighs

Sit on the floor, spread your legs as wide as possible, rest your hands on the floor, hands in line with your shoulders. Lean forward and try to put your forearms on the floor (if it's hard for you, just lean forward. Try not to arch your lower back, keep your balance). Hold this position for 10-15 seconds. Take a starting position. Do 2 reps.

The next two exercises are best done in one bunch - one after the other. Together they work better than individually.

Arm stretch lunges

Stretches the muscles of the shoulders and hips

Stand straight, clasp your hands in the lock behind your back, keep your shoulders straight, the press is tense. forward and lower yourself as low as you can to the floor. Hold this position for 10-15 seconds. Take a starting position. Do 2 reps, then switch sides.

Lunges with support on the knee

Stretch and calves

On the right side. Next, put your left knee on your hand, pull your foot up, straighten your right arm up. Hold this position for 10-15 seconds. Take a starting position. Repeat the exercise, then switch sides.

Floor touch crease

Stretches the muscles of the inner thighs

Stand on your left knee, put your heel in front of you, hands on your hips, back straight. Lean forward and lay down

Twine, like other stretching exercises, must be performed very carefully so as not to damage the ligaments.

The main types of twine:

Cross twine - with this exercise, the legs are spread apart.

• Longitudinal twine - in this exercise, the legs are bred one forward and the second back.

• The main rule if you want to sit on the twine and not stretch your muscles is the gradualness of the loads and the implementation of the rule from simple to complex, that is, you should not fly headlong and try to sit on the twine, you should properly prepare for this and follow the basic rules of technology security:
• Do not hurry;
• Constantly perform exercises, preferably at least once a day in the morning, but better in the morning and before going to bed, this will not only improve your well-being but also lead to the ultimate goal, namely to sit on the twine;
• Do not forget to rest - if you feel unwell or too tired, then it is better to rest than to force your body;
• Burning is normal, pain is bad. Everything seems to be clear, but it should still be said that when stretching muscles and tendons, a slight burning sensation is a normal process, but in no case should stretching cause acute pain, if you feel pain during stretching, then it is better to do the exercises under the supervision of a doctor, or at least having consulted with him;
• The training time should be from 10 to 30 minutes minimum;

A bit of physiology or what muscles work when performing longitudinal or transverse twine:

The main working muscles with longitudinal and transverse twine:

• quadriceps femoris;
• Rectus femoris;
• Long adductor muscle;
• Calf muscle;
• Big gluteus, etc.

So after you have read about safety precautions and understood which muscles will be involved, let's move on to the sweetest thing, namely stretching exercises, but first I would like to remind you that each person is unique, so you should not be upset if you cannot perform any of exercises, just try a simpler one and when you can perform it without straining, move on to a more complex one. All sorts of people come to me, for example, the fizruk always called me wooden)))

Equipment you may need:

• Walls;
• Yoga mat.

The complex of exercises is designed for 10-30 minutes, it is desirable to perform each dynamic exercise 20-30 times on each side, static exercises are performed from 30 seconds to a minute.

Before performing the “twine in a few weeks” complex, it is advisable to do a warm-up and warm up the muscles, joints and ligaments, the best warm-up exercises are:

• Jogging;
• Bicycle or exercise bike;
• Squats with own weight;
• Rope.

Exercises

This list of exercises will help your body become more flexible and prepare you for the splits.

Exercise 1

The first exercise in our complex is fingers to toes (an exercise familiar to us from childhood, but if you are “wooden / th” you should not try to immediately reach your socks, just stretch your muscles properly)

Exercise 2

• Take a sitting position on the floor:
• You need to straighten one leg and pull the toe towards you as far as you can. You will instantly feel a tightness in your hamstrings and hamstrings.
• Swinging up and down. Thanks to this exercise, the back of the thigh and popliteal ligaments are stretched.
  If you have difficulty doing these exercises, you can make it easier by placing your hands in front of you.

Exercise 3 Rolling from one leg to another.

• Sit down, straighten one leg, bend the other at the knee, turn the body to the straightened leg and lower it to the knee as far as you can. Try not to lower your bent leg to the floor.
• Bend one leg in front of you on your knee, the second must be pulled back and springy. You will immediately feel how the muscles of the front side of the thigh tense at the leg, which is located behind. In addition, the muscles of the bent leg are also involved in this exercise. Repeat for the second leg as well.
• Sit on squats, knees and feet should be positioned so that the pelvis can pass between the heels. Now swing your booty up and down as if you want to sit on the floor. To control weight, it is allowed to rest your palms on the floor.

Exercise 4

• Take a sitting position on the floor so that the butt is between the heels.
• In the same position, tilt your torso forward as far as you can.
• Sit on the floor again with your feet out to the sides. Try to sit completely on the floor.

Exercise 5 "Butterfly":

• Sit down, put your legs in front of you, bending them at the knees;
• Bring your feet together tightly;
• Try to make sure that your hips reach the floor.
• In the same position, lean forward, as if you want to reach your feet with your chest. Who can lie down to stretch the muscles.

Exercise 6 should be done while sitting on the floor:

• Put one leg in front of you without bending it;
• Bend the second at the knee and put it on a straight leg;
• Place your knee on the floor;
• Perform tilts, trying to get to a straight leg.
• Then put the bent leg behind the thigh and also perform inclinations, trying to reach the forehead to the knee of the straight leg.

Exercise 7

• Sit on the floor, one leg is straight in front of you, the second is bent at the knee and located behind your back;
• Perform tilts to a straight leg;
• Then to bent.
• Make sure your back is straight.

Exercise 8

• Sit on the floor;
• Straight legs in front of you;
• Do knee bends.

Exercise 9

• Sit on the floor;
• Place your left foot in front of you;
• Take your right foot by the foot and try to lift it up so that it is straightened.
• Repeat up to ten times, fixing the position for at least one minute;
• Run for the second leg.

Exercise 10

• Sit on the floor;
• Stretch straight legs to the sides as far as you can;
• Take turns bending to the right and left legs;
• Then bend forward in front of you, trying to lie on the floor. Remember, your back should be straight.

After 2-3 weeks of such stretches, you can try to sit on the splits, but again, do not overdo it, if you feel pain, return to stretching and measure your results after another week.

How to perform stretching exercises so that they are more effective?

• Control breathing during exercise. A lot depends on our breathing, the body can tense up, or vice versa relax. When exhaling, the muscles tense up, and during inhalation they relax, due to which they rest and accelerate the metabolic processes of the body. Therefore, while stretching, you need to relax and breathe correctly. When stretching, take a deep breath, or hold your breath and notice how your muscles quickly relax, relieving pain, which allows you to hold your body position longer.
• Adhere to stretching technology. Usually the trainer gives the instructions, but since we are doing it at home, we just need to remember: keep pulling the muscles until the pain passes.
• Follow the regimen of complex exercises for flexibility. All exercises that are dynamic (tilts, squats, etc.) must be done gradually and slowly. This is due to the reflexes of the body, which prevent stretching of muscles and ligaments during sudden movements.
• The duration of the lessons. Flexibility exercises must be done for at least thirty seconds, if you do less, then we can assume that you are wasting your time, since there will be no result. The effectiveness of the exercises will depend on the time of classes and your efforts, so you should not be embarrassed that you are doing this or that exercise for half an hour, an hour, or even three hours a day. It `s naturally.

Additional reasons that affect the speed and effectiveness of the result

1. The age of the person.
2. Floor. According to statistics, the female sex, unlike the male, has better flexibility.
3. Genetic factors (the amount of protein in the muscles (collagen, elastin), the length of the ligaments, etc.).
4. Readiness of the body for physical activity.
5. Coordination of human movements.
6. The flexibility of the muscles, which was before the start of training.
7. Do you follow the recommendations, do you perform joint warm-up before exercise.
8. The intensity of the lessons.
9. What is the duration of one exercise.
10. A variety of performed complexes.
11. Do you exercise regularly?
12. Follow the rules of nutrition, it should be complete and balanced.
13. How much water do you consume. Water is needed for metabolic processes and muscle recovery after exercise.
14. Your desire and desire to study.
15. How prepared are you for the job? In the event that you are relaxed and not ready for stretching, there will be no result.

It does not matter why you needed to sit on the twine - for showiness, perfect stretching or health benefits (yes, her twine also brings, and considerable). Whatever you think, know that doing the splits is actually not that difficult. If you regularly perform several effective exercises - even more so.

If your parents sent you somewhere to ballet or acrobatics as a child, then you are most likely one of those lucky ones who knows how to do the splits. But what if childhood is already over, and the ancient dream of twine still bothers you? The train has left, or is there still a chance?

How do the splits. Video instruction from Lifehacker

Of course, not everyone will be able to sit on the twine the first time, someone may need a week or a month. But by regularly repeating these exercises, you will improve your stretch and strengthen your muscles:

If the twine is something more symbolic than yoga

For some, twine is nothing more than a good stretch, healthy ligaments, a yoga exercise. But for me, as someone who grew up on the action films of Jackie Chan, Van Damme and Donnie Yen, it was something much more important and symbolic. Already in my student years, I reproached myself for the fact that in the seventh grade, when I went to hand-to-hand combat, I did not show due diligence to sit on the twine. And when I was 20 years old, it seemed that time had passed, that I was old and that it was not worth even trying to sit on the splits.

A miracle happened - right after university I went to study in China. This university turned out to have a very strong wushu school, whose adherents regularly take first place in all-China wushu competitions.

It's one thing when you live in a world of office workers on foot who don't really care about stretching, but it's a completely different thing when you find yourself in a training room where absolutely everyone spins somersaults, flasks and sits on a twine, even children. In such an environment, being the greenest, oldest and most non-technical student, you immediately somehow begin to reach upwards. This desire, as well as the advice of wushu players, helped me sit on the transverse split in less than a year of training. I have put their knowledge and experience into a list of recommendations for those who want to do the splits.

How do the splits. Instructions from Chinese wushu champions

1. Forget about deadlines. There are no “by the New Year” or “two months in advance”. Rushing in stretching inevitably leads to injury.
2. Less heroism. It is better to slowly and systematically move towards the goal for half an hour daily than rare, but shock workouts for several hours at a time.
3. Get to know your body. Although we are all similar anatomically, each of us has its own characteristics: the structure of the hip joint, the elasticity of muscles and ligaments. For example, with a varus deformity of the femoral neck, a person simply cannot physically sit on a transverse twine. Therefore, if any one method came up to your acrobat brother to sit on the twine, then it is far from a fact that the same method is suitable for you. During training, you must independently determine your problem areas that do not allow you to sit on the twine. For example, I had no problems with the popliteal ligaments, they stretched well. But the ligaments at the thigh were like wooden ones. So I paid more attention to them.
4. Drink more water. When you drink enough, connective tissue slides over your muscles, but when there isn't enough water, fascia can stick to muscle fibers, reducing your range of motion.
5. Start training gradually, gradually increasing the frequency of stretch marks. I started with one workout every two days and went up to three workouts a day.
6. In the evenings, our joints and muscles become 20% more elastic, which reduces the risk of injury and allows us to achieve better results. In the morning, dynamic stretching can be done to relieve the feeling of stiffness and stiffness after sleep, but do not strive for feats immediately after waking up.
7. Before stretching, be sure to warm up the muscles of the legs: run, do air squats and regular warm-up exercises for 10-15 minutes. By stretching on a warm body, you reduce the risk of sprains.
8. Distribute the load. When you are sitting in a split, there is a temptation to sink closer to the floor at the expense of your knees. Remember: if your knees or back hurt while stretching, you are doing it wrong.
9. There are two types of splits: dynamic (when you swing your leg - split is in motion) and static (sitting on the floor). It happens that a person can swing his leg to the state of a twine, but cannot sit on the floor in it. It also happens vice versa. These two types of twine complement each other, so they should be developed in parallel. Dynamic stretching must be completely controlled, without sudden, jerky movements, otherwise the swings may end in injury.
10. When you stretch the sock should be pulled towards you, and not from yourself (as in ballet).
11. When you are in static, you do not completely freeze, but continue with slight oscillatory movements - up and down, like a string - at a frequency convenient for you.
12. Figure out how to let your feet slide across the floor. It can be both socks on linoleum, and shoes on the spitting of an ushuist.
13. Be extremely careful when third parties offer to "help" you. No one but you can know what state your ligaments are in right now. The coach is not a psychic. How many stories have I heard about a coach who "accidentally" tore someone's ligaments there. As for me, all these paired stretching-stretching with the help of a partner have one goal - to make the process more interactive and complex. By and large, you don’t need anything for the twine, except for the legs and the floor.
14. Relax. For the body, stretching is an unnatural exercise. When stretched beyond its normal range, the muscles automatically contract to prevent injury. Learn to relax and breathe evenly while stretching - this will help you deepen the splits faster.
15. Stretch every day. Unlike strength training, after which rest and recovery are necessary, stretching does not require such breaks. To quickly sit on the twine, stretch every day, seven days a week.
16. Use a hot shower. After a hot shower, your ligaments will be more pliable for stretch marks.
17. Use a timer. Sitting on a twine put a stopwatch in front of you. Start small, like 30 seconds, and gradually increase the time. These measurements will also help you more clearly feel your progress. Instead of a timer, you can use your favorite music, in which you are guided either by words or by the beginning of the chorus.
18. Sign up for some section where twine would be appreciated. For example, acrobatics, yoga, break dancing or martial arts. It doesn't matter if you know how to do the splits or just work in this direction. A person is a social being, so any "public" training, and even more so in a circle of like-minded people, will morally support you and give you additional motivation.

Each person may have his own favorite and more effective ways to stretch: someone will sit in a "butterfly", and someone will swing their legs more - that's why I did not describe any exercises here, you probably know them. And if not, then you know where to find them.

The most important thing - remember that with due perseverance, people sit on the twine at 30 and 40 years old, the main thing is to believe in yourself. When, after a few months, I finally managed to sit in my transverse twine, our main wushu player smiled at me and said: “功夫不负有心人”, which means “if you work hard, you will definitely succeed.”

Is it possible to sit on the twine in a month? We will answer you with confidence that we can. Almost everyone can sit on the twine in a month. The main condition for this is regular training and the absence of injuries. Physical fitness also plays an important role. Therefore, if you did not manage to sit on the twine in 30 days, then you should not quit classes. You need to set a goal and achieve it. Today we will tell you about the basic principles that will help you learn the splits in a month.

To sit on the twine in 30 days, you must first draw up a training plan. You should exercise at least 3 times a week, so it's best to do split stretching exercises every other day for 30 days, and in between, pay attention to, for example, aerobic training. The total class time should be at least 45 minutes.

Stretching for a twine for a month is best done in the morning. So you will improve efficiency, blood circulation and recharge your batteries for the whole day. In the morning, it is best to stretch as a full-fledged self-workout.

We draw your attention to the fact that all exercises in order to sit on the twine in 30 days must be performed slowly and with concentration. You must feel your own body. In addition, muscle tension during exercise should be moderate, if you feel a cutting pain, then you are doing something wrong. Remember that your ligaments should hurt, not your back and knees.

Don't forget to do a light warm-up before starting your workout, such as doing squats, foot and hip rotations, and leg swings. This will protect you from injury.

Pay special attention to the correct position of the body. Bent knees and back are the biggest mistake when stretching. So you will only get back pain. You need to bend in the lower back, and not in the spine. To sit on the twine in 30 days, your back during training should be as straight as possible. The same goes for the knees. If you keep them in a bent position, then you lose 80% of the effectiveness of the exercise.

Take time for a massage in the evening. You can massage your legs and buttocks yourself with a massage washcloth. This will improve the tone of the thighs and stretch the inner thighs.

How to sit on a twine in a month: exercises.

We have already written about effective sets of exercises for twine. Twine exercises for 30 days must be performed sequentially, lingering at the maximum point for 10 seconds, gradually increasing to 1 minute. We also recommend that you pay attention and devote time to the following exercises for the twine in a month.

Fold exercise. Starting position: sitting on the floor, back straight, legs extended. Performing the exercise: it is necessary to lower the body as low as possible, reaching for the toes. At the maximum point, linger and repeat this at least 3 times.

Exercise "longitudinal half twine". Starting position: sitting on the floor, back straight, legs spread apart as wide as possible. Performing the exercise: while inhaling, lean forward. Your task is to lie down on the floor with your chest.

Exercise "Lunges". Starting position: standing straight, hands clasped behind the back. Performing the exercise: with one foot, lunge forward and lower yourself as low as possible. The press must be tense. Repeat several times and then do the same with the other leg.

How to sit on the twine after 20 and 30 years.

If it is still possible to sit on the twine after 20 years without unnecessary difficulties, since the body is young and diligent regular training will lead to results, then it can be more difficult to sit on the twine after 30 and 40 years. We will give you some effective tips to help you sit on the splits in adulthood:

• Don't get hung up on time. You need to stretch slowly and gradually, especially if you want to sit on the twine after 30 or 40 years. The main thing is regular training;
• Listen to your body, each of us is individual, so you need to develop your own method. Work on ligaments that stretch worse;
• So that the ligaments do not coarsen, try to eat less meat;
• Be sure to drink 2 liters of water a day;
• Take time to stretch in the morning, as it is more difficult;
• While stretching, pull the sock towards you, not away from you;
• Use special shoes or flooring to keep your feet sliding on the floor;
• Spend as much time stretching as possible. It is best to practice in the morning and evening.

It is possible to learn splits after 30 if you are ready for daily training and a little pain. However, you can avoid discomfort if you learn to relax and enjoy stretching.