Many girls want to learn how to sit on the twine. It personifies femininity and shows all the plasticity and grace of the body, and is also very useful for health in general and muscle strengthening in particular. Learning how to perform twine exercises for a beginner from scratch is possible only subject to certain rules and techniques that are repeated daily.
- Why sit on the twine
- Varieties of Twine
- How long can I sit on the twine
- Rules for doing twine
- Rules for warming up muscles before twine exercises
- How to sit: back, stomach, shoulders
- How to sit: pelvis
- How to sit down: breathing < /span>
- How to sit: knees
- How to sit down: muscles
- Double sideways swing
- Mahi back from a standing position
- Mahi back, arching his lower back
- Step into the twine
- Butterfly exercise
- Stretching legs from supine position
- Stretching the legs from the supine position
- Tilt to the legs
- Crease to the legs
- Pyramid exercise
- Lizard exercise
- Pigeon exercise
- Twine simulator
- Causes of Twine Failure
- Tips gymnasts and ballerinas
- Exercise video for twining from scratch
Why sit on the twine
In addition to a beautiful and flexible body, the ability to sit on a twine brings great health benefits.
It is expressed in the following factors:
- muscle strengthening on the abdomen;
- elimination of problems and malfunctions in the genitourinary system;
- normalization of proper blood circulation in the arms, legs, and pelvic organs, this is especially important for those people who have sedentary work and lead a sedentary lifestyle;
- stress relief;
- injury reduction;
- maintaining health and fitness.
If there are doubts or there are various diseases of the spine, knee joints or pelvic organs, it is better to consult a doctor before starting training. This is necessary in order not to worsen your condition.
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Varieties of Twine
During the twine, the person’s legs should be spaced in opposite sides of each other, thereby forming an angle of 180 degrees.
There are several basic techniques for performing the exercise, therefore, there are such types of twines as:
- Transverse. One of the easiest to perform. With constant training, everyone can quickly learn how to perform it.
- Longitudinal. During its execution, one leg is stretched forward, and the second, respectively, back. This twine is divided into 2 types: left-handed and right-handed.
- Reliance on the hands. Beginners are strictly prohibited from performing this exercise, as there is a risk of injury. Therefore, only a trained and trained person can do it.
- With sagging. That is, during its implementation one of the legs should be in limbo, while the hips form an angle of more than 180 degrees. From this position, you can perform a longitudinal and transverse view of the twine.
- Vertical. Each gymnast and ballerina must perform this exercise. To do this, you need to stand on 1 foot, and raise the second. If everything is done correctly, you will get a flat line.
If you constantly train correctly and observe the stretching technique completely, then everyone will be able to sit on the twine a month after the start of classes.
How long can I sit on the twine
In order to succeed in this matter, efforts must be made. Training can be carried out at home, the main thing is to observe a certain technology and perseverance. This is real even for people who have crossed the 40-year mark. With constant training, a positive result will come about 2 months after the start of classes.
If a person is about 30, then he will be able to sit on the twine after a month of intense training.
Rules for doing twine
Exercises for twine from scratch will give a quick result in a short period of time only if you follow a few simple rules and recommendations.
- exercise should be every day;
- you need to spend about 40-50 minutes for each lesson;
- all movements are performed smoothly and without sharp jerks;
- during stretching, you need to relax the muscles, and not strain them;
- the back should always be in a level position, since if you start to hunch it, then the muscles can lose their elasticity;
- each exercise is performed for at least 1 minute.
Training should always begin with a warm-up. This warms up the muscles and prevents injuries. It is very important to control breathing during each movement.
Rules for warming up muscles before twine exercises
Twine exercises from scratch beginners need to start doing with the right warm-up. All movements are performed slowly and smoothly. Thanks to this, you can feel your pain threshold, as well as reduce the risk of injury. Jogging can only be performed by professional athletes under the supervision of a trainer.
The warm-up time should be 10 to 20 minutes of the total training time. During this period, all muscle groups should be worked out to avoid injuries. After the completion of the warm-up, you can proceed to the main block of exercises.
How to sit: back, stomach, shoulders
Before you try to sit on the twine, you must control the position of the body. If you constantly hunch, bend your shoulders and stoop, then this can cause the development of various complications. Therefore, it is necessary to control posture during training.
The back should be held straight, while the head is raised, and the shoulders are straightened. When performing a tilt, the stomach stretches to the hip, forming a beautiful deflection line in the lower back.
No need to try to stretch through the force, with the correct execution of exercises with each training, progress will be noticeable.
How to sit: pelvis
Many beginners do not observe the correct position of the pelvis, which leads to serious injuries. They are especially common when performing longitudinal splits.
The exercise is as follows:
- sit on the floor;
- legs stretched in socks;
- pull the ass out from under you.
That is, from the side the pose is similar to the fact that the girl is sitting on a ottoman.
How to sit down: breathing <
It is very important to follow the correct breathing technique when performing any exercise. It will help to relax muscles and relieve pain, which are more psychological in nature than physical.
There are no complicated techniques here. The main thing is to take deep breaths through the nose during the time when you need to stretch. Exhalation is carried out by mouth and slowly. If the pain intensifies during the exercise, then you can use such a psychological technique as listening to your breaths and exhalations.
How to sit: knees
If you do not pay proper attention to the knees and put them incorrectly during the exercise, you can cause irreparable harm to the tendons, as well as ligaments and joints. Therefore , during execution, they must be strictly pressed to the floor. If you can’t do this on your own, then you can ask for help from a friend or mother.
How to sit down: muscles
Exercises for beginners to twine from scratch should relax the muscles. Stress becomes the main cause of injury. Therefore, it is necessary to keep the muscles soft, if they begin to strain involuntarily, then you need to make zeal over yourself and try to relax.
Double sideways swing
In order for the exercise to be as correct and high-quality as possible, first of all, one should find a suitable support. It can be the back of a chair or even a closet. With one hand you need to lean on the selected support, and with the other – take it behind your back and put it on your lower back.
At this time, you need to tighten the whole body and be sure to pull the stomach. One leg should act as a support and remain straight. The second should be slightly taken to the side and pull the sock. From the side, the pose should look like a ballerina’s stance.
Exercise begins with a slow leg swing. There you need to hold her briefly, and then perform a foot movement to the side. She describes an incomplete circle in the air without touching the floor. Repeat 15 strokes with each leg.
Mahi back from a standing position
Hands should rest against a wall or other solid support, such as the back of a chair. If there is nothing suitable, then you can simply fix them and hold them at chest level.
When performing with a support, you should step back from it at a distance of 5’9 – 7’9 inch. The legs are placed together. Exercise begins with the fact that one leg is retracted 45-60 degrees. The body must maintain a level position and not bend in the lower back. Repeat the movement should be 15 times on each leg.
Mahi back, arching his lower back
The body leans forward until an angle of 90 degrees is obtained. At the same time, a chair should stand in front of you, for the back of which you need to grab hold of straight arms. Simultaneously with the implementation of the deflection, it is necessary to do the swings of one of the legs back. 15 legs each foot .
Step into the twine
Before starting the exercise, you need to stand on your toes, extend the body and keep your head straight so that your eyes look strictly in front of you. In order to maintain balance, it is best to spread your arms to the sides. The exercise is to take a small step forward, and then a jerk. Similarly done with the second leg. Repeat 10 times for each leg.
To perform it correctly, you need to sit on the floor, while the feet are brought together, and the legs are bent at the knees. Then, by the effort of your own body, you need to try to lower your knees to the floor. At the same time, with your hands slide on the floor and strive forward, with your stomach down, and form a deflection with your lower back.
Stretching legs from supine position
It is suitable for both amateurs and professionals, as its action is aimed at stretching the back of the thigh. First of all, you should take a starting position. To do this, lie on your back and raise one leg up so that it forms a right angle with the body. It should be as straight as a string.
In this case, the foot should be wrapped in a towel or any tape, and begin to pull it toward you. At the maximum point, fix for half a minute, then rest and again begin to pull the leg toward you, holding it for a minute. After that, change the legs.
Stretching the legs from the supine position
It is performed in the same way as on the back, only turning on its side. This helps to work out the muscles that are on the inside of the thigh.
Tilt to the legs
It is carried out as follows:
- take a sitting position;
- bring one of the legs forward;
- pull the sock over yourself;
- lie on the body on the leg;
- lock in for 30 seconds.
Do 3 sets for each leg.
Crease to the legs
It is considered one of the most effective for beginners.
The execution is as follows:
- sit on the floor;
- pick up the ass;
- socks are clasped by hands;
- pull them on yourself;
- the stomach is pulled to the hips.
That is, you need to lie on straight legs stretched forward, straining all the muscles. Lock in for 15 seconds. Complete 3 approaches.
First you need to become level, put your legs together, firmly press your hands to your body. After that, one
leg is 3 – 3’9 foot away from the second. In addition, it is necessary to control the position of the feet. Firstly, they should stand strictly in one line. Secondly, one of them should be slightly turned outward, so that the heel of the leg, which is set forward, looks at the second heel.
The feet should be placed a short distance from each other to help maintain balance. After the legs have taken the correct position, you need to start to lower. That is, the arms go along the leg, and the chest is pressed against the thigh. This will help stretch as much as possible.
Put one leg forward and make a deep lunge, while the limb is bent at the knee. As a result, it is necessary to align with the ankle, and put the other leg back. Hands are stretched forward. Being in this position, you need to try to reach down. The support in this case is the forearm. The chest tends to the floor, and the head and heel of the foot tend to back.
It is necessary to extend one knee to the right from a sitting position. The support goes on the second leg. After that, you need to deploy the knee so that it is directed to the wrist of the right hand, and the ankle, on the contrary, to the left. In this case, the shin should be parallel to the floor.
Then the hip with the body goes down. This contributes to the stretching of the left leg, which at the same time is set back. Do the same for the right limb.
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In order to quickly sit in the splits, in addition to special exercises and techniques, you can use the simulator. Before you begin the exercise, you must securely fasten your legs. For this, girths are provided. After the limbs are stretched, you need to sit a couple of minutes in this position.
Exercises for beginners to twine from scratch are recommended to be performed at least once a day. But after the muscles get used and the pain disappears, you can gradually increase the load.
Ideally – on the twine simulator it is recommended to engage from 3 to 7 times a week.
Causes of Twine Failure
There are several common causes of failures made by a novice in an effort to quickly achieve a result.
- Severe pain and discomfort.
- Damage to ligaments, joints.
- Skipping workouts.
- The emphasis is not on the right muscle groups.
Quickly sit on the twine will not work. A positive result with daily training can be expected only a month after the start of classes.
Tips gymnasts and ballerinas
Before embarking on intensive training, you should listen to the recommendations of professional athletes or dancers, for whom twine is an integral part of the work.
The most important tips:
- high-quality and proper muscle warming;
- stretching should be performed with slow and smooth movements;
- take the correct position of the abdomen, back and pelvis during various exercises;
- observe breathing techniques;
- Do not strain muscles;
- to control the position of the knees.
If you follow these simple rules and recommendations, then in a short period of time you can achieve your goal. In this case, the risk of injury and pain will be minimal. It is very important to perform exercises for beginners to twine from scratch every day in order to quickly achieve the desired result.
Exercise video for twining from scratch
Best twine exercises: top 7 exercises:
How to sit on the twine from scratch, taking a quarter of an hour a day: