Anyone can learn. This does not at all depend on age, body weight, flexibility and other natural data. Many write that due to the anatomical structure of the body, it is impossible for some people to sit on the twine. This is wrong! All you have to do is put in the effort and you'll be fine! Of course, trauma is another matter. It can only be made more difficult. In this case, be sure to consult your doctor.
Many people want to achieve what they want in a short time, but remember that this is wrong! Twine should not be the main goal for which you should put yourself in harsh conditions. in time?" - you ask. Of course, all achievements and results depend on your efforts, preparation, genetic data. And for each person this is all individual, it is impossible to answer exactly.
Often there are cases when a person reads articles, performs the exercises presented in them, but there is still no result. Then he just gets frustrated and quits training. Never do that! Be sure to stock up on patience, aspiration, desire - and then learn how to quickly sit on the twine without harming yourself. When you do the exercises, you may feel pain. It's ok if she's weak. Sharp pains should not be, so finish stretching when they appear. It is important to know that a muscle tear is a painful injury that requires treatment.
The most effective and fastest way to sit on the twine is to train once every three days, regularly. Do all the exercises for about an hour, you do not need to overload yourself. Stretch slowly, gently, without sudden movements and severe pain.
How to quickly sit on the twine: the right warm-up
Perhaps the most important part of a workout is proper warm-up. Muscles must be warmed up before stretching. It will be great if you get out for a short run. At home, you can try jumping rope and squats. In addition, a great way to warm up is to take a hot bath. If you sit in it for about ten minutes, then the muscles will warm up perfectly, and it will be easier for you to sit on the twine.
To warm up, you can do in different directions. For example, forward, side, back. Do not forget that the legs should be straightened, the muscles should be tense. Do not try to take your leg as far as possible, this is not the main thing. The use of leg swings is required for a thorough warm-up.
How to quickly sit on the twine: exercises for training
1. We do lunges. Put one leg forward, bend. Straighten the second and pull back. Do 25 springy movements on each leg. Don't forget to keep your back straight. If it works, make it harder. Straighten your back leg as much as possible.
2. We do rolls. Spread your legs very wide. Next, sit on one leg, keep the other straight. Smoothly roll from one foot to the other. The important point is to keep your pelvis close to the floor. You need to roll parallel to the floor, without leaning on your hands. Do this exercise about 20 times.
Natalya Govorova
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For many, twine is the ultimate dream and an indicator of flexibility. They dream and dream about him, but at the same time thinking that it is quite difficult to do the splits yourself and it costs incredible effort and long training.
This is not entirely true, you can sit on the twine in one week, but this will require some effort.
It will be quite easy to achieve the desired result if you follow the instructions and perform all the exercises daily for a week.
Recommendations for twine instructions: To make stretching classes more interesting, turn on pleasant positive music. When performing exercises, you should not make sudden movements, as you can get unpleasant pain in the muscles.
What do you need in order to learn how to sit on the twine in a week?
For classes, you will need light clothing made from natural fabrics that will not restrict movement.
Twine exercises
Warm up. Before you start, stretch your leg muscles well. Active walking for 10-15 minutes is well suited for this. Jumping in place, running in place, swinging arms and legs.
Stretching. Next, sit on the floor or on a rug and spread your leg to the side. As you inhale, reach for your legs with your hands, while your back should be straight. Reaching your toes with your hands, hold for 20-30 seconds, exhale. Repeat this 14 more times. Remember to watch your back and breathe.
Right angle. For the next exercise, you should stretch one leg forward from a sitting position and the other leg to the side at an angle of 90 degrees. If a right angle does not work out, then help the leg with your hands in your whole body stretch to a right angle. Do 15 sets and switch legs. Remember to keep your back straight while doing this exercise.
Legs up. For the next exercise, you need to lie on the floor and from this position raise both legs up at a right angle. Then spread your legs apart and hold them like that for a second, then bring them together again and lower them to the floor, rest for 10 seconds and repeat this nine more times, on the first day of training. In the following days, increase the number of times at your discretion.
Move your legs. The exercise is performed from a standing position, the back should be straight. To start, drain your left foot 20-30 swings forward, then lift your leg at a right angle and hold it for 30 seconds. Repeat the same for the right leg. If desired, the number of swings can vary, but the more, the better.
After completing this exercise, swing forward and to the side. First, lift your leg forward, and then slowly move it to the side. It turns out a swing and a delay on weight.
Lunges. The exercise is also performed from a standing position. Make a sharp lunge on the right leg so that the right leg remains at a right angle. Do the swing for 20-30 seconds. The muscles of the groin area should feel tension. Then lunge with your left foot. Repeat alternately 12-16 times.
Taking the leg to the side. From a standing position, lift your right leg, bend it at the knee, and press it to your chest. Then take your leg as far to the side as possible, while you should feel how the muscles are stretched. Repeat the exercise for the second leg, do a total of 15 visits on each leg.
Thrown leg. From a standing position, put your leg on the back of a chair, table or window sill. Then, bending your leg at the knee, move your whole body towards the thrown leg. Repeat this movement 12-15 times. Change the leg and repeat the exercise for the second leg the same number of times.
After doing these exercises, you will feel well enough that you have muscles on your legs, so you can relax them, you can go to the bathhouse after class or get a massage.
How to quickly sit on the twine? Stretching at home.
Any sport means great achievements, efforts on oneself and hard training. You need to set a goal and go to the end - to achieve it.
Leg-split- This is a sports position, which requires a certain elasticity of tissues and joints.
To achieve the desired effect, you need to prepare daily for 20 minutes.
If free time is a problem, then you can perform special exercises every other day.
In this case, you may not be able to sit on the twine in a short time.
Beginners need more time for self-training, and
it is enough for athletes to stretch the muscles for 10 minutes and you can immediately sit down in a position.
Twine: how to quickly sit on the twine?
- Only the person himself can force himself to do classes and become better and more beautiful.
- The key to success is a clearly set setting for yourself and an awareness of the upcoming loads that need to be overcome.
- Only in this way can you easily and quickly sit on the twine.
How to quickly sit on the twine?
This question is often asked by novice athletes and those people who do not know what efforts must be made to achieve the goal.
Important: Correctly assess your physical capabilities. There is no need to repeat after professional athletes, because they have many years of hard training behind them.
Tip: Do not immediately perform complex tasks, so as not to harm your body!
Many people fail to sit on the twine even after several months of hard self-training.
Each person has his own body features, so some things come easy, while others need to try to achieve good final results.
Therefore, it will not be possible to quickly sit on the twine for those people who do not have good flexibility by nature.
How to sit on the twine without preparation? — Practical advice
To quickly sit on the twine, you need:
- endure the pain
- strive to improve results and
- great desire
- You should not stop halfway, even if you are sure that nothing is working out and disappointment has come.
Important: When performing tasks, you may experience muscle pain - this is normal if the pain is not severe. If there are sharp colic, finish the warm-up.
Remember: A muscle tear is a painful injury that needs to be treated. Therefore, do not bring your studies to a painful state of the tissues. Exercise should be easy and fun.
How to sit on a twine without preparation?
This question is often asked by people who have never done sports exercises in their lives or have done it very rarely.
In order to have good stretching and flexibility, you need to train yourself daily, stretching at a slow pace, without sudden movements. For all beginners, the following practical tips will help:
Warm-up is an important part of preparation..
- Warm up muscle tissue by doing running in place, jumping rope and squats.
- A good exercise for warming up all tissues and joints is swinging with straight legs in different directions.
- Exercises in preparation should be performed with a straight back
After the warm-up begins muscle stretch- a long period of training.
Without stretching, the twine will not work perfectly
Important: Be prepared responsibly. It is necessary to spend 10 minutes warming up the fabrics and at least 5 minutes stretching.
Twine stretching - video
When a person works out at home, there is no coach next to him who can suggest something and advise in a given situation.
How to properly stretch on the twine?
The video allows you to see what the position of the body should be and how long it takes to complete each task.
Video: Stretching for beginners for every day / Stretching
Twine exercises - learn twine on your own, instructions
When the warm-up exercises and stretching are completed, you can begin to perform training tasks for the twine.
Instructions will help you learn twine on your own.
Remember: Do split tasks consistently. Only in this way you will see results that will improve every day.
EXERCISE:
- Sit on the floor with your legs wide apart.
- Lean forward deeply, while pulling your arms forward.
- If there is mild pain, stay in this position
- Get up from the previous position and after a few minutes repeat the exercise again
Remember: Once you have completed all the stretching tasks and have begun basic training, it is forbidden to sit on a chair during the break between exercises. Muscle tissue will relax and lose elasticity. The break between classes should take place on your feet (you can lie on the floor, but not sitting down). Otherwise, you will have to repeat all the training tasks for stretching again.
EXERCISE:
- Move one leg to the side
- The second should be bent at the knee
- Lean towards the outstretched leg
- The gap from this leg to the floor should gradually decrease
EXERCISE:
- Sitting on a flat surface, spread your legs apart
- Put your hands on the surface in front of you
- Transfer the weight of the torso to the hands, lifting the pelvis off the floor and leaning forward.
- Spread your legs to the sides, reducing the distance between the pelvis and the surface
Twine at home - how to sit down?
It is much easier for young children and teenagers under 18 to get a good stretch.
But, if there is no natural flexibility, even a child can find it difficult to master the twine.
Many adults can take up to several months to master the exercises.
The level of fitness matters a lot. If you have been involved in athletics, dancing, basketball, volleyball before, it will be much easier for you to do the splits on your own at home.
How to sit down correctly so as not to damage the muscles?
Important: Do not set hard limits for yourself. Listen to your body. If you overdo it with training, the risk of serious injury increases.
- Perform the exercises until a pleasant pain in the tissues appears (the pain should be just pleasant, not severe).
- A little discomfort while exercising is normal.
- Do not ask more of yourself than you can do.
ADVICE: Watch how you breathe. Breathing should be calm, even during enhanced self-training.
Twine per day - quickly and correctly
If you have been involved in sports before, then it’s really possible to do the splits in a day.
The main thing in this matter is not quickly, but correctly.
Warm up the muscles, giving each exercise for 1.5-2 minutes.
Effective exercises that will allow you to sit on the twine in one day
EXERCISE: Lunges.
- Step forward and bend the leg in front 90 degrees
- Lower the leg that remains behind the body to the knee
- Move your pelvis forward and stay in this position for a few seconds
- Return to starting position and repeat with the other leg
EXERCISE: Alternate leg stretch.
- Sit on the floor
- bend your leg at the knee so that it is between your hands
- The other leg should be straight and behind
- Bend forward, clinging to the leg as much as possible, lowering your head
EXERCISE:
- Get on your knees and straighten one leg in front of you
- Put your hands on your hips and bend forward
- When bending down, fix the body for a few seconds
EXERCISE:
- Lay the body on the floor on your back.
- One leg should be bent at the knee, and lift the other up and wrap your arms around it, pulling it towards you.
- Do 10 such approaches, and
- Repeat this exercise with the other leg.
I sat on the twine, my muscles hurt - what to do?
Every person has the opportunity to be successful. You should not start training if there are any injuries to the muscles and bones, as well as after suffering spinal injuries. It is forbidden to train if blood pressure is high or there are cracks in the bones.
Remember: It is important not to harm yourself and your body, so that later you do not have to deal with the consequences of improper training.
It often happens that a girl sits on a twine and her muscles hurt. What to do in this case, and how to relieve pain?
- Drink a good pain reliever
- If there are no medicines on hand, a hot bath will help, albeit for a short period of time.
- A good remedy is a massage on a warm muscle
Important: If you experience severe pain, consult a doctor to rule out rupture of muscles and ligaments. Self-medication in this case can be dangerous.
Tip: If the pain is not severe, but when taking painkillers, it does not go away, consult a doctor.
If the exercises are performed incorrectly, the sciatic nerve is pinched, which causes pain in the form of lumbago. Symptoms of this disease are severe pain in the perineum.
Longitudinal and transverse twine - photo
Twine can be performed in two versions - longitudinal and transverse. If you were able to perform a transverse view, then this does not mean that you can also easily make a longitudinal twine. In the photo you can see how correctly executed both twine options should look.
Home stretching - how to sit on the longitudinal and transverse twine?
The toes pointing up body position is a simple version of the cross split. If you are new to the sport, do just this type of split. Long and persistent home stretching will help you sit on the longitudinal and transverse twine.
The main rule in the development of a flexible body is "do not rush." Flexibility and stretch develop over time. The less you rush, the better and more stable the result will be.
How to sit on the twine in 10 minutes?
This question is often asked by beginners who do not understand that you can sit on the twine after hard work for a long period of time.
You can do the splits in 10 minutes if you train for half an hour a day for a certain period of time, doing stretching and flexibility exercises. After a year or two, you will be able to do the splits in 10 minutes, and with constant practice for several years, you will be able to do the splits immediately after a short warm-up.
Stretching for beginners, twine for beginners - tips and reviews
As mentioned above, the basis of a successful twine is good muscle elasticity. You have to work on it, improving and developing muscles. Stretching for beginners and twine for beginners can be performed if there are no contraindications - injuries of bone tissue and joints and various inflammatory processes.
Our advice and feedback will help you to correctly perform all the tasks for stretching and developing flexibility, as well as help to avoid injuries. If injury does occur, see a doctor.
It is worth highlighting such tips from professionals that will help achieve good results:
- Pay attention to your breath. It must be measured. Control your breathing during all exercises
- Slowness - good results when stretching. All flexibility and stretching exercises should be performed slowly. Sudden movements can lead to injury and sprains
- Holding back negative emotions. During training, something may not work out. No need to get angry, even if it hurts. Take a break and start over
- Light dinner. Do not eat meat at night and before training. This reduces muscle elasticity. A light snack will help you feel light during difficult exercises.
Set yourself achievable goals. Act harmoniously by completing all tasks in sequence. Warm up your muscles well before training and do not strive to get a quick result. If there is a sharp pain, stop exercising and consult a doctor. Watch your diet, play sports - it will be easier to achieve the desired results when doing splits. Good luck!
Video: How do the splits?
There are no easy achievements in any sport. To achieve even a small progress, you need to conduct hard training. And nothing can be learned in a week or two.
But most people, having set themselves the task of sitting on the splits, do not realize this and are not ready to go to the end to achieve their goal.
This approach will not lead to success. Split is a position that requires a certain elasticity of the ligaments, joints and tissues, which is not so easy to achieve.
In order to achieve results, you need to find 20-30 minutes of free time for training every day. If you can't exercise every day, try exercising every other day. But in this case, the ability to quickly sit on the twine is reduced.
You need to understand that a clear goal and awareness of the necessary path that you need to go through is the key to success. In this article, you will find great exercises to help you quickly sit on the twine. But no one but you can force your body to train and get better. Before starting each session, close your eyes for 5 minutes and imagine the result you want to achieve. You must regularly set clear goals for yourself and follow them step by step.
The following image shows useful exercises to increase the elasticity of the ligaments and the body as a whole:
Correct assessment of your capabilities
The mistake of many beginners is that they look at professionals and try to repeat after them. This, of course, is good when there is a desire to learn from experienced people. But in the matter of physical training, such training methods are unacceptable. You need to soberly assess your strengths and the state of the body.
Do not immediately perform complex exercises, as they can do you more harm than good. During training, you yourself will understand what is easy for you, and what else you need to work on.
Many fail to sit on the twine even after several months of hard work. This is bad? Not at all. Everyone has their own genetics and body constitution.
Horizontal and longitudinal - which is easier to do?
For most people, longitudinal twine is much easier. There is a simple explanation for this - such a movement is natural for the body, similar to a stretched step. This is how people move when they run fast.
Evolutionarily, we are worse adapted to setting the leg far to the side, and even more so to spreading the two legs wide apart. Namely, such a movement involves transverse twine. Longitudinal twine is given to most better due to the structural features of both joints and muscles.
But there are always exceptions, and for some, due to the individual characteristics of the body, the longitudinal stretching of the legs is given, on the contrary, more difficult. But much depends on desire. If you really want to do transverse twine and practice systematically and diligently, then you will not notice how you will achieve your goal.
Stretching steps
A good training program that will help you sit on the splits should consist of the following steps:
- warm-up;
- exercises that warm up the muscles and ligaments of the legs;
- stretching exercises;
- recovery measures, hitch.
A warm-up should be done at the very beginning of a workout in order to prepare the body for stress. If you throw it out of class or move this stage to another position, then injuries will not take long.
To warm up the muscles means to bring them into a state of combat readiness. This is the only way you can achieve maximum results in stretching. You need to use different exercise options - in this case, constant progress will be observed.
Always remember that any workout is stressful for the body. Especially when you force him to make unnatural movements. After maximum stretching, it is necessary to very slowly return the legs to their original position.
Description of home workout
Warm-up should be done for at least 10 minutes. Follow the rule that used to be written in some Soviet gyms: "A warm-up is considered good only if you have sweat on your forehead!"
We warm up the muscles. This process usually lasts from 5 to 10 minutes and may even depend on the temperature of the house or hall. The main thing is to feel that your body is ready to work.
You can start by rubbing the leg muscles. Then you need to make a few rhythmic movements, you can remember some elements from the dances. Squats or leg swings are also great for warming up muscles and ligaments before stretching them.
The first attempts to sit on the twine. Spread your legs as far as possible, try to reach the level you can. This will be the starting point that you can navigate to at the end of your workout to track your results.
In this position, place your hands on the floor in front of you. Imagine that you are a pendulum and you are swinging from left to right, also in the opposite direction. With these movements, swing from side to side.
Lower your elbows to the floor. If you can't do it right away, don't worry. In this case, just try to press them to the floor as much as possible. Then start moving forward and backward.
Freeze in this position for 5-7 minutes. During this time, try to relax and think about something other than stretching. This approach will help you ignore the pain and allow your legs to move apart.
We return to the starting position. When you feel that the ligaments do not stretch further, gradually, helping yourself with your hands, begin to bring your legs together. This must be done very slowly.
After you fully stand up, press your legs together and do 10-15 rotational movements in a clockwise and wise direction. Repeat this in the opposite direction as well. Thus, you will give the opportunity to calmly return to the ligaments and joints in their places.
Other exercises
Forward bends from a seated position
Sit on the floor, stretch your straight legs, socks should look up. Lean forward and grab your feet with your hands. Lower the body below, try to put it on your knees.
Forward bends with legs apart
Starting position - as in the previous exercise, but the legs need to be spread apart wider. Stretch your arms, lean forward. Try to put your chest on the floor - when your stretch reaches a good level, you will certainly succeed. As a rule, the exercise is difficult, especially when it comes to beginners. There is no need to be afraid of it, since when it is performed, the inner and back surfaces of the thigh, hamstrings are perfectly stretched.
Rolling from foot to foot
Spread your legs wide, keep your back straight, look forward. Move the body to the right, bend the right leg and lower yourself onto it, the left should remain straight. Stay in this position, transfer the weight to the left leg. The wider you spread your legs before starting the exercise, the more effective it will be.
Butterfly
Sit on the floor, bend your legs, and connect your feet. Start pressing your hands on your knees, lowering them. As a result, you need to stretch the muscles to such an extent that you can freely put both knees on the floor.
The second phase of the movement is the lowering of the body. When you spread your knees as wide as possible to the sides, wrap your hands around your feet and tilt your body forward, putting it between your legs. Keep your back straight, chest, shoulders straightened, keep a slight deflection in the lower back. Ideally, you should stretch to the point where you can easily place your chest on the floor.
In addition to these, there are many more useful exercises. But the ones listed above are the simplest and you need to start with them.
Gradually add to your program the Turkish twine, alternately throwing the pelvis (longitudinal twine - transverse twine - longitudinal twine), various lunges. Also watch the video attached to the article. In it you will find a wide variety of exercises.
Those few, but very effective exercises and recommendations given in the article have a very important function. They will help your body "remember" flexibility and plasticity. With each workout, you will sink lower and lower. The main thing is not to give up classes, but to persistently move towards your goal.
Useful yoga exercises
The traditional yoga approach involves stretching the body without sudden movements and unnecessary haste. It is customary for the body to develop gradually, step by step, slowly and attentively listening to the sensations. This approach brings good results, the likelihood of injury is minimized. Many of the classic asanas are suitable for those who want to sit on the twine.
Runner Pose
Lunge with your foot, placing it in front of you and bending at the knee at an angle of 90 degrees. Take the other leg back, leaning on your toes. Drop your shoulders and straighten your chest, look forward. Take the back leg as far as possible, pull the heel away from you.
Deflection in a lunge
Move from the previous asana: lower the knee of the back leg to the floor, tilt the body towards it. Put your hands on your lower back, look up at the ceiling. The knee of the front leg should be bent at an acute angle.
Forward bend in lunge
Straighten your front leg, placing your heel on the floor, and bend down with your hands, grasping her fingers with your palms. Try to lower your palms to the floor, placing them in front of your foot. Remember to keep your back straight, do not round it, your shoulders should be straight. If this posture is easy, try leaning lower with your torso on your front leg and your forearms on the floor.
Deep lunge
Raise the pelvis, the front leg should stand with the foot on the floor and be bent at the knee at an angle of 90 degrees, the back leg should be kept straight, leaning on the fingers. Put your hands on the sides of the body at the level of the foot located in front of the leg. Hold the position, try to lower the body down. With a good stretch in this position, you can put your chest on the floor.
Irek Letfullin- a chiropractor who studied in detail the principles of the functioning of the body, and on the basis of this developed a unique set of exercises for the development of flexibility, joint mobility. This method is outlined in his book "How to quickly sit on the splits." Of all the techniques that exist today, this is one of the most powerful and effective.
This technique should become the main and most important part of the training for your classes, and this manual itself should be a reference book. In it you will find all the necessary and important exercises in order to achieve your goal - to sit on the twine at home.
Each exercise is accompanied by a photograph with clear instructions for breathing, the location of arms and legs in stretching poses, as this should not be allowed to go wrong.
There are over a hundred exercises in this book. You don't have to do everything at once, don't worry! The author has developed a whole system where each type of exercise has its own place and they alternate with each other. This book is also a visual aid on the anatomical structure of the human body, the functioning of all systems - nervous, muscular, digestive and others. It will also help you understand the process from the inside.
The author developed his method through the study of all ongoing processes in the body. His book can be downloaded on the Internet via Torrent or purchased in a store - it is small and inexpensive. But the benefits will be incredible.
Typical beginner mistakes
There are mistakes made by most beginners who want to sit on the splits. They complicate the process of training, interfere with achieving results.
Stretching with tension
When a person performs stretching exercises, he feels pain, muscles tense up. This is a natural reaction of the body, occurring reflexively. It not only deprives you of the pleasure of the stretching process, but also does not allow you to achieve good results - muscles in a state of tension prevent you from working in full amplitude.
Thus, it is important to relax during the exercise, and first of all, you need to relax the stretched part of the body. To achieve this, it is more convenient and much more effective to work out with a trainer or partner who will “bend” you while you give your muscles a rest, getting rid of any tension.
hump back
When performing any stretching exercises, you should try to keep your back straight. The chest and shoulders should be straightened, in the lower back it is necessary to maintain a slight deflection. Muscles will stretch in the best possible way. With a straight back, it is possible to maintain deep and even breathing.
Springy movements
Stretching with springy movements is a common mistake. This type of exercise is ineffective and increases the risk of injury. You need to stretch without sudden movements, slowly and smoothly, being careful.
Focusing on stretching one muscle group
As a rule, everyone who wants to sit on the splits focuses on working on the legs. This is the wrong approach - the body is a single whole, it needs to be stretched as a whole. To exercises on the legs, add movements to stretch the back, abdomen and arms. In this case, the whole body will be developed harmoniously, and the twine will be easier.
Work on one leg for the longitudinal split
A serious mistake is to focus all or most of your attention in preparation for the longitudinal split on stretching one leg - the one that is carried forward. The rear remains underdeveloped. In this case, when doing the twine, you will have to turn the pelvis, and this is wrong and looks unattractive.
Act harmoniously, set reasonable goals and you will definitely succeed. Good luck!
How to sit on the twine at home? Is it possible to learn how to do twine in a week? We will reveal the answers to these and other questions later in the article.
Twine in itself is useful, it helps to stretch the ligaments and restore the joints. It also speeds up muscle recovery after a workout. This exercise looks very impressive, so many trainees would like to learn how to do it.
There are two types of twine - dynamic (swinging legs to the head), static (position of legs apart). Both types (dynamic and static) can be performed in the longitudinal and transverse directions.
Longitudinal twine - the position of the legs, in which one leg is set forward, the second - back (they are on the same line, "continue" each other).
The second version of the twine is called transverse. In it, the legs are spread apart. It is more difficult to make such a twine, so you need to start training with longitudinal stretches.
How to sit on a longitudinal twine and how to achieve a transverse position - we will tell later.
And now let's talk about the basic rules for future classes:
- It is important that your classes are daily. No shock training for several hours in a row will achieve the same result as daily stretching for half an hour. It is even better to stretch twice a day - in the morning, in the evening. You can stretch for years three times a week, and still not sit on the twine. And you can pull the ligaments in the morning and in the evening for 15-20 minutes, achieve impressive results, sit on the twine for one to two months.
- Twine stretching begins only after a cycle of warm-up exercises(when they are performed, heat is released). Warming up with a hot bath, strong drinks or warming ointments is not suitable. To prepare for stretching, physical activity with cardio exercises (running, jumping rope or stairs, playing volleyball, tennis) is necessary. You can not pull the ligaments in an unheated form. This is fraught with pain, injuries, followed by long months of recovery.
- If you are exercising in a cold room, put on leg warmers, socks, warm tights. Ligaments should be warm - this is the main condition for preventing injuries.
- In the training program, half of the exercises fall on dynamic splits (swings) and half on static poses.
- When stretching, the back should be straight.
- The ability to relax helps to get rid of pain or at least significantly reduce its manifestations.
- Breathing is also important. When doing exercises to sit on the twine, pay attention to inhaling and exhaling. They should be uniform, even, without delay.
- Be careful and critical of offers of “help.” From the outside, it is difficult to correctly assess the limit to which you can "reap". Even an experienced trainer can "accidentally" tear your ligaments.
- Diet and mind. You need to eat less meat, as the ligaments become coarser, more difficult to stretch. You should also drink water to increase the elasticity of the muscles of the body. Psychologists confirm the fact that a person with a "flexible" psyche has (as a rule) a flexible body. It is easy for such a person to learn how to do twine. Conversely, someone who has difficulty accepting everything new usually lacks physiological flexibility. It is more difficult for him to give any splits. Conclusion: be loyal, accept reality as it is. A flexible psyche will help you find positive moments in different life situations, as well as provide your body with the ability to stretch and do splits.
How much can you sit on the twine
Is it possible to sit on the twine in a week? Let us make a reservation right away that this is possible only with great natural flexibility. This quality is inherited from parents. Therefore, it is easy for some people to sit on the twine, they get it quickly. Others need long sessions, the process is moving forward clearly “with a creak”.
Only a well-trained person can sit on the twine in 1 day. For example, if you were previously engaged in martial arts, you have some stretching, but you never set out to sit on a longitudinal or transverse twine. In this case, it is absolutely realistic for you to sit on the twine in 1 day. For all other people who have not done any training before, this process will take some time (from several weeks to several months).
The dream of doing the splits in 10 minutes is a fairy tale for beginners and romantics. A child of 2-3 years old can sit on a twine in such a short time, and even then not everyone, but only those who have inherited natural flexibility from their parents.
The most realistic plan for most girls is to do the splits in a month. With this, we will begin our exercises, set ourselves a goal - to sit on the twine in 30 days of daily classes.
The best recommendation for achieving speed is gradualness. In stretching, you can not compare yourself with someone else, because each person inherited their individual characteristics from their parents. Daily training is a victory for oneself and in no case a victory over others. May each day bring you one centimeter (or maybe millimeter) closer to your goal. But it will still be your daily achievement.
Helpful advice: be kind. Nothing so enslaves a person, does not make him "tight" as anger, envy and other manifestations of hidden or obvious hostility.
List of exercises to learn how to sit on the twine
To learn how to do the twine, you must perform the exercises listed below daily.
Dynamic stretching exercises for twine - swings
In these exercises, we swing and lift the leg as high as possible, while the momentum of the swing helps to raise the leg as high as possible. Leg swings can be performed in a standing position (forward, sideways, backwards). They are made in approaches - 20-30 swings in each direction.
The second option for performing swings is from a lying position on your side. In this case, the leg is raised up and then lowered to the head. You can hold it near your head, then lower it back.
Tilts from a vertical position
Different inclinations are stretching of the body and legs. Most vertical bends allow you to stretch the hamstrings. How to do these exercises correctly?
You need to stand up straight and straighten your back. Tilt your body forward and further down. At the same time, do not bend your knees, do not slouch your back, do not bend your lower back. Already in the half-tilt position, you will feel tension under the knees (if the lower back is not bent and the back is not rounded). With a rounded back, you can easily reach your toes and the floor, but we need a different effect - to stretch the ligaments as much as possible. Therefore, it is necessary to perform slopes with a flat back and the same flat lower back.
Tilts can be dynamic (under 30-40 forward bends with hands touching the floor) and static (bend over and stop yourself in the tilt, stay in this stretched position from 30 seconds to 1 minute).
Exercises next to the ballet bar
The crossbar, fixed horizontally along the wall, is called the ballet "machine". It allows you to perform a number of exercises for stretching on a twine. Starting position - standing on one leg, raise the second and put the heel over the crossbar. Hold onto the bar with your hands for balance.
- Squat down, keeping your raised leg on top of the bar.
- Tilt the body to the side, forward, down (leg on the crossbar).
- “Ride” with your foot along the crossbar forward and to the sides (the leg on the floor remains in the same position where it was). When performing the exercise, various variations are possible. When the body is facing the crossbar, the leg will “ride” to the side, you will stretch on the transverse twine. When positioned sideways, the leg can go forward or backward, stretching will turn out like for a longitudinal twine.
If you practice at home and you don’t have a ballet bar, you can use the table surface, wall bars, edge of the bed, bedside table instead. However, it will be difficult to “ride” with your foot on such a surface, you can only do squats and bends.
Good to know: to diversify the performance of exercises, to work out various groups of ligaments, you can position the foot. If the foot and toe of the leg on the crossbar are pulled in one line, one group of ligaments will be stretched. If the foot is turned perpendicular to the lower leg and pointing the toes up or pulling towards the knee, other ligaments will stretch.
This series of exercises is performed while sitting on the floor. Groin, calves, popliteal ligaments are stretched.
- Sit on the floor (on the mat), spread your legs apart, bend one leg and pull your foot to the inner surface of the thigh of the other leg. In this position, tilt the body, in which try to stretch your hands along the floor as far forward as possible.
- A similar position, only the foot of one leg lies on top of the thigh of the second leg. From this position, tilt the body forward.
- Butterfly - bring the feet together, pull them to the groin, in this position try to lay your knees on the floor (you can help with your hands - lightly press on your knees, try to lower them down).
- Tilts of the body forward from the "butterfly" position. The body leans as close to the floor as possible, arms stretch forward. You can draw a line on the floor to which you will reach (or mark this limit with some object - put a pencil, put a stool). As soon as you reach the designated place, move it a few centimeters further.
- Sitting on the floor, bring your legs together and bend forward, trying to reach your knees with your chest.
- Spread your legs to the sides - perform similar forward bends, trying to reach the floor with your chest and stomach. After a month of training, you will not only be able to reach the floor with your body, but also fully fold - place your torso between your legs apart. This exercise can be dynamic and static (tilt the body between your own legs, hold in this position for up to 1 minute).
- From the position of the legs to the sides, tilt the torso to the sides, forward to the floor, forward to each leg.
Twine exercises end with recovery activities. After stretching, you can take a hot shower, apply a warming cream on the surface of the skin under the knees and next to the groin (it will increase blood flow and relieve pain).
How to sit on a transverse twine
If you have already learned how to perform a regular longitudinal split, then the transverse position of the legs will be the next goal. This is not as simple as it might seem at first glance.
Often people who quickly stretch themselves into a longitudinal twine in 1 month achieve a transverse stretch only after a year.
What exercises help to reach the transverse twine?
- Most of your stretches should be done laterally.
- Try to move to the transverse position from the longitudinal. For example, raise your leg to the crossbar for longitudinal stretching and then, without removing the foot, turn the body facing the machine, into a transverse position.
- If you are already sitting on a longitudinal twine, then use a chair or bench for a stronger stretch. Your task is to stretch yourself more than 180°. Additional support makes it possible to go lower and increase the angle of stretch (as shown in the picture).
There are moments in training when it begins to seem that you are standing still and nothing is changing. This is possible, the main thing is not to stop training, to persistently perform all the exercises. The result will appear for sure. Sooner or later, you will sit on the transverse twine.
Twine trainer
The simulator will help to stretch on the twine in 30 days. It takes the place of a trainer or someone who puts pressure on your core from the side to help bring you down. Remember, at the beginning of the article we warned against outside help. So, the simulators allow you to get by with independent exercises, quickly enough to stretch yourself to the longitudinal and transverse twine.
In the simulator, the load and stretching force are regulated by the athlete himself. This allows you to achieve maximum effect without pain.
Interesting fact: trainers note that by stretching the legs for a split, a person also stretches and aligns his spine. At the same time, his posture acquires beauty, and growth increases by a couple of centimeters.
Making twine is not as difficult as it seems at first glance. Training, attention, accompanying massage, a positive attitude will help you learn this simple and effective exercise.
