What you need to do to sit on the twine. What real people say - is it possible to quickly sit on the splits? What should be the warm-up

Now a lot of girls dream of learning how to sit on the twine. There are a lot of articles on the Internet on this topic, where they promise that in just a week you can learn how to do it.

Why do you need to be able to sit on the twine?

1. Firstly, by doing stretching exercises, you can have beautiful legs, toned hips and buttocks.
2. All these exercises strengthen the spine. You will have beautiful posture and less back pain.
3. Muscles are strengthened and trained. When you fall, you will be less likely to twist your leg or strain your muscles.
4. You will become more flexible.
5. The ability to slightly lengthen the legs by 1-2 centimeters, because. you are stretching your joints.
6. Good for joints.

Is it possible to quickly sit on the twine?

But not everyone knows that everything is not so simple here. In fact, not every girl can learn this in a week. For 7 days, only those girls who are physically already well prepared will be able to sit on the twine. Those girls who lack no more than 10 cm before the twine.

It is impossible for ordinary girls who do not exercise regularly to do this in such a short time. If you don’t know how, you can do the splits only after a couple of months of training.

To sit on the splits you will have to train your muscles and flexibility of the whole body.

How long does it take to learn to sit on a twine?

At ordinary person muscles are stretched by only 3-4 cm per month. And then, this is if you consider that you will train them intensively every day. Now calculate how many centimeters to the floor you are missing? It usually takes a couple of months to sit on the splits, and sometimes a year if you are not very flexible.

What factors affect flexibility and stretch?

Every person needs different amount time to learn how to do the splits. It's all individual. What influences this?

• Floor.

Women tend to be more flexible than men. In addition, women are much easier to tolerate heavy physical exertion. Therefore, it is believed that it is easier and faster for women to learn to sit on the twine.

• Age.

Obviously, the younger you are, the easier it is for you to do stretching exercises. Children are more flexible, their ligaments are still easy to stretch. Therefore, children can learn to sit on the twine in a couple of days. But adults will find it more difficult. They will need much longer time to stretch their muscles.

• natural data.

We all have a different body structure and flexibility. Someone without difficulty without any training can be flexible, but for someone, on the contrary, it’s hard. Also fat people much harder to learn.

• Diet.

For muscle flexibility, how you eat is very important. Need to drink daily enough water (namely plain water) and eat food with large number squirrel. This diet will help the muscles recover after training.

• Physical fitness.

People who are constantly involved in sports will find it easier to sit on the twine. Because their muscles are better prepared.

How to sit on a twine: where to start?

Before you start any stretching exercises, you must definitely warm up. Warm-up time should be at least 10 minutes. More welcome. The warm-up includes jumping in place, running in place and squats. After warming up, your muscles warm up, and stretching exercises will become easier and safer for you.

Exercises to sit on the twine

• After the warm-up, it is very useful to do the leg swings. To do this, stand with your back to the wall and lift each of your legs in turn. You need to do at least 15-20 swings for each leg. Raise your legs as high as you can. Make sure your back is straight.

Now lean on the back of a chair and swing your legs back. 10 times for each leg. Then we do the same side swings. Also 10 times.

Gradually, you will be able to raise your legs as high as possible.

Leg swings warm up your muscles and stretch your legs well.

• Now let's move on to the lunges. We do a lunge in turn with each leg about 20 times.
• The next exercise should be done lying on your back. Stretch your arms to the sides and take turns trying to pull your leg towards your face. You can help with your hand.
• Now let's do a very useful exercise called Butterfly. Sit in Turkish (feet connected together, knees bent). In this position, try to lower your knees to the floor as much as possible.
• Highly important exercise- rollovers. You need to smoothly roll from one foot to the other.
• Now let's move on to slopes. Tilts are best done while sitting. Sit on the floor and try to reach your socks. And so several times.

• Now it is useful to repeat the slopes only while standing. Stand straight with your feet shoulder-width apart and begin to slowly lean forward. Don't bend your knees. Stay like this for 30 seconds, then you can straighten up.
• We get on one knee, and stretch the other leg in front of us. We stretch in this position for 30 seconds, then change legs.
• Stand up, keep your back straight. Now we bend the left leg and press the heel to the buttock. The leg can be held with one or both hands. We strain the muscles and stand like this for 40 seconds. Then we change legs. This exercise stretches the muscles of the front of the thigh well.
• Now we sit on the floor. We bend the left leg at the knee, and stretch the right leg forward and turn slightly to the right. Right hand try to reach the toe of your right foot. Hold on like this for 60 seconds. Then change legs and repeat the exercise.
• Sitting on the floor, straighten your legs forward. Pull the toes as high as possible. Straighten your back, do deep breath and with an exhalation slowly tilt your back forward. We tilt our back as much as possible, and put our hands near our legs. Hold on like this for 60 seconds. Then starting position and repeat again. This exercise is very good for stretching and calf muscles, and the muscles of the back of the thigh.
• Now we sit on the floor. We spread our legs to the maximum width that you can (see that it does not hurt you). Grab your feet with your hands and bend your chest down to the floor. At the same time, try to keep your back straight. We linger in this position for 15 seconds and straighten up to the starting position. We repeat this several times.
• Now we need a chair or table. Put one foot on the table and stand up straight. We begin to slowly lean forward. We do not bend our knees. We are trying to lean as low as possible. Hold for 10 seconds and get up. Then change legs and repeat the exercise.
• We lay down on the floor on our back. Now we raise our legs at a right angle. We spread our legs to the sides as far as possible. We try to keep them in this position for about a minute. Then we connect the legs together and gently release. Rest a little and repeat the exercise again. Try to do this exercise at least 5-6 times. In the following days, increase by one time.
• We stand straight, feet shoulder-width apart. The back is straight. Raise right leg and bend it at the knee. Then we press to the chest and take it to the side. Try to get as far away as possible. You can help yourself with this. Hold for 10 seconds and return to the starting position. Then change legs and repeat the exercise.
• We sit on the floor, the back is straight. We move our legs to the side. We lean to the left leg, then to the right, then we lean forward. We return to the starting position. Make sure your knees are straight. With each tilt, we linger for 15 seconds. We repeat the exercise 10 times.
• We lay down on the floor on our stomach. We bend our legs at the knees and reach with our hands to the feet. At the same time, we raise our head up. We try to hold out in this position for 40 seconds. Then we relax and rest. We repeat the exercise several times.
• Now we stretch our arms forward in the same position lying on our stomach, and arch our backs. Hold on for 30 seconds and rest.

We make a bridge and stand like this for 1 minute.

All these exercises are very beneficial for the spine.

We get on our knees and tilt back, while holding hands on our legs. We stand like this for 1 minute.

• We sit on the floor, stretch our legs in front of us. Now we are trying to throw each leg in turn behind the neck. We do the exercise as much as possible. Each time you will get better and better.
• Sitting on the floor, join your legs together. Now try to push your legs apart with your elbows. We repeat this 10 times.

Relax your muscles between exercises. All exercises can be performed in any order that suits you. You can skip some exercises.

How to sit on a twine: how to do stretching exercises correctly?

In order not to harm your body and perform all exercises without injury, you need to know the following rules:

• Don't forget to warm up before your workout. Muscles and ligaments need to be warmed up and prepared for stress. To do this, you can at least just jump over the rope for a couple of minutes. Running in place will do. For warming up, you can take warm shower and a bath for 10 minutes.
• Remember that relaxed muscles stretch more easily. Therefore, it is necessary, when performing exercises, to relax as much as possible and not to strain. In order to make it easier to relax, you need to choose a comfortable position for the exercise.
• When the muscles are stretched, pain appears in this place. The pain should be mild and bearable. If the pain is severe, then the exercise should be stopped.
• The workout should be about half an hour.
• You need to repeat each exercise 20-30 times. If you can do more, then do it. But don't overdo it. Do each exercise calmly, without sudden movements. Choose the optimal rhythm for yourself and try to follow it until the end of the workout.

We train hands

In order to try to sit on the twine, you need strong hands, because you will need to keep your body on weight. Therefore, it is necessary to do exercises on the hands.

It is very useful to do push-ups from the floor. They strengthen both the muscles of your arms and the spine, which is important for splits.

If you have not done push-ups before, then you need to do it gradually. On the first day, it is enough to wring out only once. On the second, you already do push-ups twice. And so on. We add one every day. And so on up to 10. After the tenth day, we begin to reduce by one time. And so on up to one time. Thus, you will not strain your hands much, but at the same time train them.

We sit on the twine

Now you can try to sit on the twine. Try to do it very slowly. Try to spread your legs wider and wider, holding on to your hands. If you sat down on the twine and felt pain in the muscles, then immediately get up. If the pain has stopped, then you can sit like this for 20 seconds. Every day you will get better and better.

It is better to sit on the twine on a special fitness mat. On it you will be more convenient and comfortable to do it. It is also better to turn on pleasant music so that you can relax as much as possible.

1. Do exercises regularly for 20 minutes, preferably twice a day (morning and evening).
2. Training should begin only after at least two hours have passed after the last meal and an hour before meals.
3. Don't exercise if your muscles hurt.
4. Do the exercises smoothly, without sudden movements.
5. During training, do not strain your muscles, relaxed muscles are easier to stretch.
6. Choose comfortable clothes.
7. For twine, it is best to wear socks, because. they glide well on the floor.
8. Do not overstrain the muscles so that there are no sprains.
9. You can drink some water during your workout.

Do not neglect the tips to properly sit on the twine. Good luck to you.

Girls, do not be lazy to do warm-up and stretching exercises every day or every other day if you want to achieve results. Once you've learned how to do the splits, don't forget to keep practicing at least a couple of times a week. This is necessary to maintain the result. Without training, gradually you will again not be able to sit on the twine. Work out best with music that will help you relax and at the same time keep the rhythm. And also, it is best to study with video lessons that can be downloaded via the Internet.

I welcome everyone! Glad to see you again on my blog. We cooked delicious food here, lost weight, swayed ... Recently we even stretched! I suggest not to give up this useful and beautiful practice. After all, I am sure that for many, the childhood dream of stretching into twine has remained a dream.

What is twine and its types

Everyone saw weightless ballerinas gracefully performing the twine. Many small children and even some adults, who are naturally endowed with a good stretch, cope with this task perfectly. But for the majority, in order to sit on the twine at home from scratch, you have to work. And without theory here, alas, it will be tight (sorry for the pun).

Some proudly note that they are sitting on the twine, but in reality they are doing its faded likeness. In order not to get into an uncomfortable (in every sense) position, remember the “three whales” of the correct twine:

1. Spread legs form a straight line.
2. Angle between internal surfaces hips are 180 degrees or more.
3. The pelvis, depending on the type of twine, is located either parallel to the line of the legs, or strictly perpendicular to it.

The last point causes particular difficulties for most self-taught people. It seems that stretching allows, but the result is depressing. But we will return to the question of why this happens, and now we will continue to study the theory.

Exist different types twine, but you will not be mistaken by designating only two - transverse and longitudinal. The rest are just variations. So, the following types of twine are distinguished:

• sagging (negative) - performed from a chair or high support, the hips form an angle of more than 180 degrees;
• vertical - performed on one leg;
• in the air - performed in a jump from a place or with a run;
• on the hands - performed, as expected, in a handstand or elbows.

We, perhaps, will not strive for these miracles today, but I see no barriers to longitudinal and transverse splits!

What is the use of twine

Actually, yes. Why do you need this beautiful skill? Not because of beauty alone, torturing the body with workouts ... What you just don’t read on the Web - twine and chair normalize, and cellulite disperses. No, some effect on blood supply internal organs stretching definitely does. And the skin tones up - you can not argue. However intended purpose stretching in another.

Regular, specifically for twine, has the following effect on the body:

• forms a beautiful posture;
• strengthens the muscles of the back, legs and perineum;
• is the prevention of arthritis;
• helps to strengthen blood vessels;
• prevents varicose veins and thrombosis of the veins of the legs;
• improves joint mobility;
• in girls, it normalizes the menstrual cycle;
• helps to relax and just improves mood.

It turns out that sitting on the twine is useful for both an adult and a child of any gender and physical training. You can stretch purposefully, devoting an hour to the process every day, or simply use it as morning exercises. It is good to complete strength training with stretching.

It is a mistake to believe that the availability of twine depends solely on the stretching of the muscles of the perineum. On the contrary, the greatest difficulty is stretching completely different muscle groups and ligaments. By stretching correctly, you will:

• back muscles from the lumbar to the shoulder;
• pectoral and gluteal muscles;
• and, of course, absolutely all the muscles and ligaments of the legs.

Important! Unfortunately, the structural features of the pelvis do not allow individuals to sit on cross twine. But resist the temptation to quit training - good stretch there is no excess.

Five classic questions

It's time to gradually move on to practice and figure out how, after all, to stretch your legs. Everyone who tries to sit in the twine is worried about the same questions. I'll bring them together and we won't go back to it.

1. How much time is needed. There is no universal answer to this question, because people are different. Age plays a role natural flexibility, regularity of classes, and other factors.
2. How to speed up the process. Stretch regularly and pre-warm up your muscles. If you have the opportunity, seek help from a coach - on your own, by force own muscles result takes longer.
3. How to stretch without pain. Hm. Yes, probably not. Warmed muscles hurt less, but absolutely stop discomfort fail.
4. How often to stretch. To easily and quickly achieve results, you will have to train daily or at least once every two days. This is a systematic, calm process, and therefore the muscles do not need to withstand the recovery period.
5. Where to start for a newbie. If you don't know how to do something, start with the basics. The basis of the splits in well-stretched hamstrings and correct disclosure hips.

I will not answer questions about how to sit on the twine in a week or in 10 minutes. Let some brave coach take on such responsibility. But I recommend not to take risks. own health and take your time.

Rules for Effective Stretching

More recently, I have already told you how to properly stretch the muscles, and all the rules described earlier apply to the twine:

• breathe, saturating the muscles with oxygen;
• warm up before doing a full range of stretching exercises;
• exercise regularly;
• do not let the burning pain.

Important! We looked at the types of stretching (dynamic, ballistic...) and it is worth noting that it is safer to use static or passive stretching for twine.

Pursuing static stretch, follow the simple rules:

1. Stretch to the first tension and stay in this position for 15-60 seconds. We felt that the muscles were used to it - on the exhale (!) Try to hold them out a little more.
2. Always keep your back straight! Bring the shoulder blades together, chest forward, the pelvis is “twisted” under you.
3. Performing "folds", stretch your chest and stomach to your knees. Not forehead.
4. Always pull your socks towards you! Forget about ballet, otherwise the hamstrings will stretch for a long and painful time.
5. No need to spring and make sudden movements! Do a slow, gentle, almost meditative stretch.
6. We learn to relax. A person's muscles tense reflexively, trying to prevent a rupture, and by relaxing you give the brain a command that everything is in order and the stretch is not dangerous.

Once under the tutelage of a coach, just humble yourself, relax. Breathe deeply, do not resist, but do not allow a sharp pain. And don't trust own body newcomers! They are what, and then you will suffer with torn ligaments.

Even today, stretching machines have become fashionable. What can I say ... If you have the opportunity - try it. But my opinion is that it is better for beginners not to mess with them.

Twine stretching exercises

I propose to consider several groups effective postures- from the simplest to the most complex.

Cold stretching for beginners

Seize the moment and record. The three exercises below are wonderful - come on, just great! - a way to qualitatively stretch without special efforts, workout and suffering. Make no mistake, they really work.

1. Sitting on the floor, spread your legs as wide as possible and stretch forward. Painless, but correct (back, chest, socks, remember?). After a minute, stretch your fingers even further. Repeat as long as you have the patience.
2. "Frog" against the wall. Lie on your stomach so that your feet rest against the wall. Spread them shoulder width apart. Bend your legs so that your hip and knee form a right angle. Try to lower your pelvis to the floor, but do not arch your back. You will become like a kind of frog. "Hang" in this position as long as you want, just put a towel under your knees beforehand.
3. Lie on your back with your pelvis against the wall. Raise your legs, put them on the wall and spread them as wide as possible. Pull your feet towards you. Everything. Rest.

These exercises are allowed to be performed as many times a day, daily and as long as you want. They seem spitting, but they teach muscle fibers do not be afraid and do not shrink with every pull. Think about them while watching a movie, reading a book, telephone conversation… By regularly taking such poses, even inflexible people can unwittingly stretch well.

Exercises for every day

Before performing these exercises, it is better to warm up. Even for an adult, literally 15-20 minutes a day is enough for the longed-for dream of twine to become closer.

1. Crease (stretch hamstrings). Sitting on the floor, press your knees to your chest and grab your feet with your hands. Tightly pressing the stomach and chest to the legs, slowly begin to ride with your feet forward. At some point, you will feel that you can no longer hold your chest at your knees - that's it, for today this is your limit. Now you have to endure the pain a little - try to smoothly, not abruptly, straighten either the right or the left leg alternately.
2. Butterfly with a secret (disclosure hip joints). By the way, this exercise is ideal for pregnant women, in the absence of contraindications. The starting position is the same, but now we spread our knees to the sides. The back is straight, the fins are “glued together”, we sit. Then with the elbow we press the knee of the right leg to the floor, and with the palm of the other hand we take the second knee to the side. We repeat the exercise on the left leg.
3. Sagging (improving the flexibility of the lumbar region). Find a chest of drawers or a chair in the house with high back. Place your hands on it and tilt your body parallel to the floor. "Hang" on your hands and feet in this pose and gradually bend towards the floor, leaving your hands on the support. It is very important to bend in the lower back and stretch the chest to the legs.

A couple more interesting exercises you will find in the video below. All of them will prepare the main muscles for work. Now, finally, we will gradually begin to “spread” into twines.

Longitudinal twine

Many are interested in which twine is easier to sit on. Usually the longitudinal is given faster - we'll start with it. Do not rush to disperse immediately, first perform several lunges.

1. Lunge on your right leg and, keeping 90 degrees in knee joint, gently bounce your pelvis down.
2. Lower left hand resting on the floor, with the right, try to take the knee of the leg of the same name to the side (it is convenient to put the foot on the edge).
3. Place both hands on the support and gently twist your hips, sway from side to side.

After repeating the complex with your left foot, you can carefully disperse. Make sure that the shoulders and hips look straight ahead, and the knee of the back leg is on the floor.

Cross twine

We start with the fold already described with the legs spread apart. Stretch well forward with your chest, and then to the sides (first facing the leg, then sideways).

If at the first training session you can’t take correct posture, place a special cube or a rolled towel under the buttocks. For those who have excess weight or the ligaments are completely unprepared, it is difficult to reach the foot. Do this exercise with the band until you start touching your toes on your own.

Interesting! Cross twine is easier for men, and longitudinal twine for women. And it's not about statistics, but about the physiological features of the structure. In beautiful ladies, the adductor muscle of the thigh is more developed, and in men, its anterior surface.

But you know what's important? Most importantly, enjoy stretching! Twine is a wonderful goal, but not everyone achieves it, and sometimes, striving for it, only harms themselves. Therefore, stretch not for the sake of the result, but for the sake of the process itself, pleasant fatigue and good mood.

Cautions

In general, it is allowed to sit on the twine for everyone who does not have pathological changes in lumbar spine, recent surgeries and injuries. Older people should stretch with more care than teenagers. As for the question of whether men can stretch in this way, there are no more restrictions than for women. Reach out for health, but wisely!

Well, it seems to me that now you have a better idea of ​​​​how to do the splits at home and, I hope, believe that it is quite affordable and easy. I wish you success and beautiful twine! Good luck!

All men and women are interested in the most actual question in the Internet, how to quickly sit on the twine at home for a beginner? What is twine - it's not easy beautiful pose, but a spectacular pose, thanks to which you will get a huge amount of benefit. For example, the one who can sit on the twine will receive nice shape body, legs, back, press, especially the oblique muscles of the press, which look very nice. Twine will also help you in improving the spine, urinary system and intestines. Therefore, gather your strength and start working at home. There is nothing difficult, we turn on our favorite series or music and begin to stretch.

After a while, you will be able to surprise your friends with your flexibility and improve your body. It is also worth noting that twine exercises very useful for young ladies who are planning a pregnancy.

So, what are the types of twine:

• sagging;
• Vertical;
• Transverse;
• Twine on hand;
• Longitudinal twine.

Longitudinal twine- the lightest type of twine. And that's all, because it involves those muscles that work with simple walking. You can sit on the longitudinal twine much faster than others types of twine at home.

How to sit on the twine for a month at home

Exercises for longitudinal twine at home

Exercise 1

First exercise This is the pose of a runner. Always warm up well before starting a workout. normal charging. Stand in front of you and take a few deep breaths and start working.

Lunge straight in front of you, and place your right leg so that it is bent at the knee. It is important that the leg should be completely perpendicular to the floor. Palms must be rested on the floor. The head should look straight ahead or straight ahead. You should remain in this position for about two minutes. Then try to spring your palms so that the perineum is gradually tense.

Exercise 2

The pose is very effective and will give you a lot of pleasure. The hands up pose is a direct continuation of the runner pose. So, slowly straighten the body, bend the back, and straighten your arms in front of you. Try to reach as high as possible, but at the same time, without lifting your palms. Longitudinal twine exercises will help to effectively and quickly strengthen and stretch the legs and muscles of the perineum, which are very important before you sit on the splits. Also, the exercise is very useful for the spine. Breathe slowly, look straight ahead.

Exercise 3

This exercise is very effective in stretching the leg muscles. Also, do not forget that the split position must be done for each leg. Slowly lower your leg to the floor, and straighten the other back. Then, with your palms, try to rest against the lumbar region. Try to bend back deeper.

Exercise 4

Take a pose so that one leg is bent forward at the knee, and the other is straightened back. Place your palms at your sides with your fingers pointing towards each other. Straighten your elbows to the sides.

Exercise 5

This is a direct continuation of the above exercise number 4 for twine at home. Try to touch your chin to the floor.

Exercise 6

So, exercise number 6 is the conclusion of your workout to sit on the twine at home. Try to bring the knee of the back leg as close to the floor as possible. But do not forget that before this exercise you need to effectively warm up. The final pose is your attempt to sit on the longitudinal split, or try to sit as much as possible.

Cross twine exercises

Cross twine- This is a more difficult way to sit on the twine, but quite doable. Cross twine at home very good for health, it develops the muscles and joints of the pelvis. On time cross twine exercises the legs will take on a very beautiful shape and bring the lower back into a correct and healthy position.

The following cross twine exercise perfectly prepare the body until the very last pose. This posture it will not give in to you as quickly as longitudinal twine, but if you train hard, then all your friends will be in shock, and your body will be healthy.

Exercise 1

Quite simple to perform is a deflection in the lower back. Spread your legs shoulder-width apart, and place your hands on your lower back. You need to stretch until you see your heels. If you want to pump up the press, then you need to put your hands on your stomach. But always be vigilant, if the body is not ready for stress, then let the stretch go a little.

Exercise 2

So take a break after the first twine exercises proceed with the second one. Take a deep breath and lean forward and only, then stretch your arms forward. The head should look straight ahead. Legs should be wide apart.

Exercise 3

The exercise is called a deep bend with palms on the floor. The legs should be so apart that you can fit your elbows and shoulders between them. Try to reach down as if you are reaching up. Do not immediately rush to become a guru and become in this position in a couple of workouts. Do everything gradually so as not to harm yourself.

Exercise 4

When the muscles are ready for stretching, you can easily already do the exercise with an emphasis on the forearms.

Exercise 5

One of the hardest exercises is the squat. wide staging legs. Stand wide, raise your arms up. But turn the socks outward - in this way, the legs are very effectively stretched. Do deep squat but keep your back relaxed and even.

Exercise 6

You will not be able to perform this pose right away. Since it is a direct continuation of exercise five. Sit down in this position and stay like this for 30 seconds.

Exercise 7

Exercise is familiar to many since school. Side lunges. Slowly spread your legs, lunges on the left and on the right leg. The knee of one leg should be bent and the other should be fully extended. Perform 8-10 repetitions.

Exercise 8

Now we are approaching the twine itself. Spread your legs as far apart as possible. Then lean forward a little and keep your back exactly parallel to the floor. Then rest on your elbows.

Exercise is the last preparations for the transverse twine. Also in this position, you can rest your palms on the floor, and pump up your arms and abs.

Exercise 9

Before how do the splits, lower the perineum on the stomach and gradually straighten the pelvis, the socks should be pointing up.

It is important to remember that everything twine exercises at home very useful for genitourinary system, intestines and spine. Well, and most importantly, twine is very beautiful and effective to change your appearance.

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Perform a V-stretch. Sit on the floor and spread your legs out to the sides capital letter V. If it helps, put your feet up against the wall for a deeper stretch.

• Keeping your back straight, lean to the right and grasp your right leg with both hands. Hold this position for 30-60 seconds, then repeat this exercise with your left leg.
• Next, extend your arms straight out in front of you as far as you can. Try to touch the floor with your chest. Stay in this position for 30-60 seconds.

Twine is not only the main element in gymnastic and acrobatic practice. This method of stretching is used in dance, yoga and strip plastic. Twine shows not only the flexibility of the human body, but is a sign healthy joints and bones. I am glad that you can sit on the twine without some preparation, devoting only some time to stretching. Mastering such an element will allow you to develop coordination of movements, affect the flexibility of the body as a whole, and improve posture. The ability to sit on a twine will be needed not only for women, but also for men who want to work out the muscles of the press, arms, legs and buttocks. But how to sit on the twine at home? After all, not everyone has the time to visit a gymnastics coach. Observing certain rules, you can achieve the goal.

What is twine

Twine is understood as an exercise that is aimed at stretching the ligaments and muscles. Exercises include raising the legs in a straight opposite sides. With a correctly reproduced split, the legs form a single straight line. Proper execution exercise does not cause pain, does not create stiffness of movements. This result provides the correct stretching.

Main types

Today in gymnastic, acrobatic and dance practice can be found a large number of twine varieties. Some can be completed after a couple of months intense training. Other species require complex and daily work.

Transverse

It consists in the maximum breeding of the legs in opposite directions. Such twine is not given to everyone, even the most flexible people. About 14% of people on earth will not be able to perform this exercise due to the peculiar structure of the pelvis. It is noted that the transverse twine is most convenient for men, since female hips it is much more difficult to give in to such exercises.

Longitudinal

An exercise in which the legs are spread forward and backward. The position represents a straight longitudinal line made with the legs. Do this exercise harder for men, since they have much more powerful rear surface hips that are difficult to develop and straighten. Longitudinal twine is divided into right-handed and left-handed. Depending on which leg is put forward, the name of the twine is given. At the transverse and longitudinal twine have their own subspecies, which include certain features, nuances and additional elements.

Classical

Under the classic twine is understood acrobatic element, as a result of which the angle that forms between the inner surfaces of the hips is 180 degrees. This is the most common exercise, landing on which is carried out from the floor.

Suspended or negative

It implies that the angle between the legs will be much greater than 180 degrees. The gymnast, standing on supports, begins to sit down on the twine. It turns out that the feet are slightly higher than the hip part of the body.

Horizontal

Heading along the horizon line.

Vertical

The exercise is performed while standing, the right or left leg.

It is performed in a standing position on hands or with support on the elbows. First, the gymnast becomes vertical posture, and only then begins breeding legs.

This is a very effective stretching exercise. Initially, it can be performed only after some preparation time. Half twine prepares your body well for full exercise. In order to perform it, you need to get down on the floor. One leg is extended, the other is bent to the maximum level to the floor. In this position, you need to fix the feet and try to stretch the body to the outstretched leg.

How long can you sit

The issue of timing is purely individual. It all depends on the age, the number of workouts and their intensity. If a person already has experience of gymnastic procedures behind him, and stretching is done regularly, then you can fully sit on the twine in just 1-2 months. The main condition is the presence of intensive training. If a person has just started stretching, then it will take much more time.

It will take three to four months to get down to a full-fledged twine. The conditions for this are daily activities and a well-chosen set of exercises.

After 20 years, a person has physiological features, which can affect both the reduction and the increase in the time to achieve the goal. Much depends on gender. For example, men are more difficult to stretch the ligaments and muscles.

Therefore, in order for the average man to sit on the twine, he will have to spend from 5 to 10 months of hard training. Women are much more fortunate in this regard. Even beginners, practicing regularly three to four times a week, can sit on the twine after 3 months.

However, before you develop an exercise program and move on to training, you need to understand how realistic this is in your case.

It is possible to sit on a twine if you do not have a fracture of the spine, osteoporosis, osteochondrosis and others. chronic diseases associated with vessels and functioning circulatory system. The possibility of such physical activity it is better to talk to the doctor.

Exercises

It is impossible to learn how to sit down the twine just like that - you need to prepare your body gradually. To do this, you need to prepare a list in advance effective exercises for warming up. Their implementation will allow you to achieve the desired result much faster.

Exercises will help prepare the body for subsequent manipulations. It will give in to training and soon the goal will be achieved. Here are a few more useful tips for those who want to sit on the twine:

1. Drink more water, as this improves the elasticity of the skin and muscles, which means that it will be easier to do the splits. Dry skin and tight muscles have the opposite effect.
2. The first time before training, try to take hot shower. Steaming the body will also improve the elasticity of the skin.
3. Do not stretch in critical days, as there is a risk of injury or gynecological diseases.
4. Before stretching, it is recommended to do a little self-massage for yourself.
5. Such loads involve the consumption of only right food. In the morning you can eat fiber and complex carbohydrates, at lunch protein and fats, and in the evening fiber and simple carbohydrates. It is important to feel your lightness, at the same time, without losing vitality and energy.
6. Pay attention to cardio workouts, at least a couple of times a week. Cardio allows you to feel light, tighten muscle corset. At the same time, you will be able to prepare your body for the appropriate loads. Running perfectly accelerates and warms up the blood.

By following these rules, you will achieve results much faster and a good stretch of the ligaments.

Longitudinal

A set of warm-up workouts is selected depending on the type of twine that you want to perform. Let's get acquainted with the exercises that will allow you to implement the longitudinal presented below:

1. Tilts with hands behind the back. Start stretching with simple exercises, gradually increasing the load on the muscles. You need to stand up straight. Hands are closed behind the back in the castle. They need to be lifted up so that a 90-degree angle forms between the back and arms. In this position, you need to bend over and pull your chest to your knees. Legs should not bend. Bending down as low as possible, you need to stand in this position for several seconds. Repeat 10 times 2 sets.

   

   Bent over with hands behind back

2. Leg bends. You need to sit on the floor on a gymnastic mat. The legs are stretched and diverge to the sides as much as possible. The right leg is bent at the knee and laid on its side. The foot rests on the thigh of the left leg. The trunk is gradually laid down on outstretched leg. Hands stretch forward to the foot. As soon as you pulled it out to the maximum, you felt a slight pain, you need to lock in this position for a few seconds. You need to repeat the exercises 5 times on each leg.

   

3. You need to lie with your body on a gymnastic mat. The legs are spread apart to the maximum possible width. The pelvis moves forward. The legs do not bend. The back is straightened. The body is lowered forward to the floor. The exercise is done until you feel a burning sensation. It indicates that the tendon is being stretched. You need to do 5 times in 2 sets.

   

4. Lunges. These exercises have a great effect not only on flexibility and stretching, but also raise muscle tone. You need to lunge forward with your right or left foot. Hands rest on the floor. The leg is between the arms. The left knee is on the floor. If possible, you need to get down on your elbows. The whole body must be pressed against the leg, which is set forward. After that, return to the original. 5 times for 2 sets.

   

5. Lifting lunges. To perform this exercise, you need to go to the wall. The foot and left leg should rise up and be put back, leaning against the wall. Hands lie on your knees so that the position is as stable as possible. In this position, you need to fix for a few seconds, then relax and repeat the exercise 5 more times with each leg.

   

6. Standing stretch. You need to stand up straight and close your feet. Body weight slowly shifts to the left leg. The right leg is bent at the knee and lifted up. Wrap your arms around her. The leg is stretched as much as possible until you feel a burning sensation. In this position, you need to linger for a few seconds. Then the leg is lowered, the exercise is repeated again.

   

7. Side plank. This exercise will help not only stretch the body, but also teach you to keep a precarious balance. This exercise is suitable for both beginners and people who are already quite well prepared for the future twine. Gotta get up in side plank and lean on your right leg. The left hand must be taken thumb left leg. The leg is bent at the knee. Arm and leg stretch upward. Gradually, the leg straightens until a feeling appears severe pain. It is important to maintain balance and not fall. You need to try to stretch your leg as high as possible.

   

8. Move your legs. Stand near a hard surface. It is desirable that it be a flat wall. Lean your hands on the wall. Raise your right leg to a 90 degree angle. Gradually try to raise your leg higher. Then start swinging it like a pendulum. Each leg needs to do 20 swings. Then another approach is taken.

   

If you are exercising in the gym, then try to throw your leg as far as possible. high step stairs or on the horizontal bar. Fix in this position. There should be pleasant pain in the muscles. If you're warming up at home, any nightstand, chest of drawers, or leg fixed to the wall will do. In this position, you need to squat. You need to do this gradually, following your feelings. Pleasant pain from the stretch should be present.

When pain become unbearable, you need to fix the leg in position and wait a few seconds.

It is important! Each workout should last at least 30 minutes, and warm-up should be given at least 15 minutes. Running can also be considered a warm-up, as it perfectly improves blood circulation.

Transverse

Cross twine requires more high level preparation:

1. Stretching the surface of the thighs. You need to kneel on the gymnastic mat. The body is straight. Hands go down along the body. You need to put your right foot forward and tilt the whole body towards it, putting your hands forward. Shoulders should be at the same level, posture at the level of the knee.

   

2. Front surface stretch. You need to get down on your knees. A forward lunge is made. The front leg is fixed in one position. The back foot should rest on the floor. back leg straightens to the stop and fixes the position. Repeat 5 times with each leg.

   

3. Alternate extension. You need to sit on the floor in the "frog" position. The legs are connected in such a way that they are pressed to the floor. Feet are clasped with hands. The back is straight. One leg moves to the side. bent leg clings to the floor. The second hand is the support stands in front of the gymnast. Repeat 5 times with each leg.

   

4. Tilts. Starting position - sitting on a gymnastic rug. The back is kept straight. The legs are as straight as possible and spread apart. Hands are behind the back. The back is straight. It is necessary to alternately tilt on each leg. shoulders are turned forward, the body leans. This stretches the back of the thigh. Hands reach for the feet, and after that they are fixed on the feet for a few seconds. Then you need to return to the starting position. If instead of a burning sensation there is a strong pain, the exercise should be stopped.

   

5. Half split back. You need a gym mat. The arms are extended along the body. The emphasis is on one leg. The first bends, and the second rises. The grip is carried out with two hands. The knee does not bend. The pelvis does not turn. Pelvic bones on the same level. Stretches the back of the thigh. The exercise is performed 5 times with each leg.

   

6. Adduction of the foot. You need to sit on a gym mat. The buttocks lie on the heels. The back is even. The right and left legs are extended back. A hand grip is made. In this position, you need to fix for a few minutes, and then repeat. Each leg needs to do five visits.

   

Each twine is a necessary element in yoga, dancing or gymnastics. Others want to improve their health, blood circulation and vascular conditions, so they dream of mastering the exercise. Still others set themselves a similar goal in order to look spectacular.

The fourth is simply fundamental to master it difficult exercise. Whatever the goal, twine is possible in childhood, and even after 30, when, it would seem, all the muscles have already formed. It is important to approach with responsibility the choice of exercises, as well as each workout. And only in this case you will have a successful result.