As soon as possible and safer for the muscles of the body to sit on the splits will help an integrated approach: preparatory exercises, regular stretching exercises and even special simulators.
- Longitudinal and transverse twine – basic principles
- Optimal frequency of classes
- Warm up, warming up the muscles. How to do how much
- Exercise complex
- Stretching. How to do how much
- Dynamic Twine Stretch Exercises – Mahi
- Mahi on the side
- Head spin
- Hand rotation
- Foot rotation
- Foot rotation
- Tilts from a vertical position
- Tilts with hands “in the castle” behind
- Bending to the legs
- Tilts down and back
- Tilt to one leg
- Leaning forward with legs extended
- Classic lunge
- Static lunge
- Lunge with elbows on the floor
- Lunge Rectifier
- Stretching the anterior thigh
- Standing Stretch
- Fold exercise
- Double twisting
- Twine simulator
- Be careful
- Reasons for failure
- Video on how to sit on the twine at home
Longitudinal and transverse twine – basic principles
Mastery of the twine depends on the state of health, the age of the person and his individual capabilities. At a young age, it is much easier to sit on the twine for the reason that the muscles of a person under 25 have a much more elastic structure, and the joints are more prone to changing their state – more mobile.
You can’t just do stretching exercises to sit on the twine. It is necessary to do this in a certain sequence so as not to get injured and achieve the result as quickly as possible. Many exercises used to perform the twine are taken from gymnastics and yoga.
Basic exercises include:
- working out the front and back of the thigh;
- slopes of various types;
- circular and swing movements;
- twisting and rolling.
The most famous types of twine are longitudinal and transverse. Other types of exercises can only be performed by professional athletes. Unlike longitudinal twine, transverse is quite technically complex. The daily implementation of certain classes with a clear awareness and desire will lead to the desired result.
Longitudinal twine is called twine, in which one lower limb is thrown in front of the body, and the second is located behind, with the legs stretched into a straight line perpendicular to the body.
Longitudinal execution of twine tightens the abdominal muscles and improves blood flow to the lower part of the spine. By doing it for a long time, you can achieve stimulation of the gastrointestinal tract and the prevention of genitourinary diseases.
Exercise is legs spread out at an extended angle. To master the technique at home, you should perform special exercises, since sitting on the transverse twine is not easy.
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Optimal frequency of classes
The basic rule in the classroom is daily work. The best option is to stretch the body in the morning and evening. It is considered the best to conduct classes 1-2 times a day for 20-30 minutes.
It is necessary to start stretching after a set of preparatory exercises that completely warm the muscles.
Do not try to warm up the body with a hot shower (bath), usd creams and ointments. Only exercise should be warming.
It can be:
Warm up, warming up the muscles. How to do how much
It is necessary to start stretching with a warm-up and warm-up. After spending 10 minutes to warm up the muscles, then proceed to the following exercises.
Twine is an exercise with pain arising in the process of performing, where the muscles of the pelvic are immediately connected, preventing the ligaments from stretching. At the time of its execution, with pain, it is necessary to breathe deeply, focusing on breathing, and not on unpleasant feelings.
It is necessary to begin training with simple exercises, over time increasing the load.
As an example, for the initial stage of stretching fit:
- Elements borrowed from yoga for muscle tension during static stretching.
- Dynamic movements performed by body parts for active stretching.
- Strength training for stretching.
Stretching. How to do how much
The correct principle of stretching is to complete several preparatory training sessions before the main ones. The first 2 times to do the exercises is not at full strength. Perform the following 3 as much as possible, the movements in the exercise are deeper. 5 to 6 of such approaches.
Stretch to perform 2 times a day, giving classes 15 – 25 minutes. Twice a week, increase your workout by 10 minutes, doing it at maximum strength.
At home, learning to sit on the twine is convenient, since classes are possible at any time.
Existing types of stretch marks:
- proprioceptive stretching, where there is an absolute perception of your body without physical muscle movement;
- statistical stretching is carried out by keeping a certain position of the body;
- dynamic stretching, carried out with the help of swing movements.
Dynamic Twine Stretch Exercises – Mahi
Elements of dynamic stretching are important when warming up and relaxing muscles after statistical exercises.
For this exercise, you need to lean on any object: a chair, a table, a wall. The legs are shoulder width apart, body weight is transferred to one leg, the opposite is swing forward and backward, each time raising the limb higher without bending at the knee. Change the position of the legs, repeating 20 times each.
Mahi on the side
To stretch the inner muscles of the thigh and its posterior surface, the legs are waved lying on their sides. A lying position is then taken, having rolled over on its side, the leg rises sharply. The body rests on the elbows or lies entirely on its side. Machs are performed 15 – 25 times, it is necessary to bring the leg over the shoulder as far as possible. Change side by doing the same amount of exercise.
Recommended rotations must be performed accurately and in sequence.
Gently tilt your head back and forth, left and right, 10 times. Do not tilt too sharply or too deeply, as the cervical vertebrae are easy enough to damage.
Legs are not widely spaced. Put your hands along the hips, raise one up, starting a circular rotation from yourself 15 times. Then change position.
When performing this exercise, you can take steps in place, gradually starting to warm up the body.
the joints of the pelvis and buttocks, lower limbs rotate. To stand on one leg, pull the opposite to the stomach, without bending. Arms spread wide in both directions. In this position, draw a circle in the air with a raised leg 10 times. Having replaced it, do the exercise as many times.
To warm the joints in the joint of the lower leg and foot, rotational movements of the leg are performed, pressing it in the knee joint. The emphasis of the whole mass is on standing on the surface. Pressing a bent limb slightly to the chest, use your foot to make circular rotations: first 7 times clockwise, and then the same amount in reverse. Change position.
Before you sit on the twine, it is important not to forget that the nerves and muscles will be tightly clamped. Properly performed inclinations will help to stretch the muscle flexor zones and veins under the knees.
Tilts from a vertical position
First you need to place each leg away from each other. Leaning forward, you must try to lean as low as possible without bending your knees or bending your back. The tilt can be performed dynamically : spend 30 times in a row at a fast pace, or statistical: tilt, linger in a pose of 30 seconds, gradually increasing the delay time.
Tilts with hands “in the castle” behind
This exercise will make your back flexible and your posture better. To stand directly, without spreading your legs wide, take your hands back to the level of the lower back and hook them into the “lock”.
Bending down, rush down, raising up the clasped hands. The patella is unchanged. After holding out for 20 – 30 seconds, return to the previous position.
Bending to the legs
Well to warm the hamstrings, these inclinations will help. To perform them, spread your legs very widely, bend your arms at the elbows. Hands should be connected to opposite elbows. With a straight back, make sharp springy slopes: first to one leg, and then to the other. Repeat this exercise 10 times, touching each elbow in turn.
Tilts down and back
To warm the muscle tissue of the back and back of the thighs, tilts down and back are carried out. Spread the legs not wide, lower the body down and immediately lift it up, forming an angle of 90 degrees. Stand in this position for about 30 seconds, then return to the starting position. Repeat several times.
Tilt to one leg
The above inclinations should be done very carefully, because their implementation is accompanied by pain under the kneecaps, but with the right actions, the development of twine will happen much faster.
To do it, sit on the floor surface, straightening them along the entire length, put one of them on its side, bent at the knee.
Stretch your arms to the extended lower limb, trying to get as far as possible. Hold for 25 seconds, change your leg, doing the same for the opposite.
Leaning forward with legs extended
Sit on the floor, spread your legs as wide as possible. Straighten your back and lean forward with your body until you feel a dry, unpleasant pain under your knees. Stay in position for 30 seconds. with a repeat of 5-7 times.
After working out the stretching of the popliteal muscles and tendons, you should go to the hips, doing lunges.
The task of the classic lunge is to completely warm up the whole body. When placing your feet half a foot, you need to take a big step forward, bending them at the knees.
After being held in position for about 25 seconds, return to the starting position, using the other leg on the next lunge.
As in the classic lunge, but the hind leg is pressed with the knee on the floor (for comfort, you can put a towel under the knee). The body is vertical. 20 sec delay with a repeat of about 5 times, changing his leg.
Lunge with elbows on the floor
This exercise is equivalent to yoga, but if desired, is available to any beginner. Lie on the floor with bent arms, placing one leg in front of the head at a 90 degree angle. After 25 seconds the position of the legs changes.
The knee of the hind leg rest on the floor, the front limb is bent at the knee and set in front of the torso in parallel to the opposite, the body is raised. Hold inspiration for 25 seconds, and then change legs. The abdomen is pulled as tight as possible.
Stretching the anterior thigh
Bending to the knees and touching the buttock with the heels, make a springy attack with one foot back to the stop. Holding this position, it is necessary to lower the buttock with springy movements as low as possible. Alternating legs to do the element 15 times.
Hands are great helpers in stretching. To perform a power stretch, do not put your legs wide. Take one with both hands, gradually stretching the leg up. Holding it up for 15 to 20 seconds, recreate the element with the opposite leg.
The task of flexibility “Fold” is very effective for beginners. Crouching on the surface and stretching out your legs in front of you, you need to wrap your hands around their fingers, stretching as far as possible.
Fix yourself for 20 seconds with a fivefold repetition.
Double twists like many people involved in sports, because when they are performed, the muscles of the press are connected to the work. Sitting on the buttock, legs wide apart in front of you. Having bent one leg, stretch your palm to the opposite socks, while twisting the side flexors. Approach to each side 25 times.
To achieve the perfect shape of the legs, to achieve their lightness and stretching on their own without the help of a trainer, you need to know some rules:
- Before you sit on the twine at home, you need to study the properties and physical condition of your body;
- Do not forget about the condition of the spine and joints;
- to focus thoughts, not fixing on pain.
Existing modern simulators for stretching allow, without fear for health, to quickly sit on the twine even at home, help with the problem of curvature of the legs, since their function is to increase the elasticity of muscles and joints.
The built-in settings will not allow injuries and an increase in the load on muscle groups that are not used for twine.
You can see the results of your work when using the simulator after 1.5 – 2.5 months of systematic classes.
The benefits of steppers include:
- the exclusion of painful sensations and a more rapid stretching of the extensor sections;
- hand-held adju
stment of the simulator taking into account individual characteristics;
- trainings on the device are available for adults and children;
- the results of classes are visible from the first training;
- comfort and satisfaction.
Types of twine trainers:
- Twine pole – consists of 2 parts, which are assembled into a pole.
- Twine frames – 3-piece construction. 2 of them (strips of the same length) are for the legs, and the other (a shorter strap, placed between the other 2) allows you to control and change the degree of stretching of the legs.
- Professional fitness equipment – devices with a seat and legroom with several positions of fixation.
The most popular simulators are:
- NPP Elmet Twine;
- Galafit GA999.
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With the wrong approach to the exercises, stretching to the twine, without the necessary warm-up and warm-up, injuries and injuries are 100% likely. With extreme caution, stretch exercises are necessary for people with diseases of the musculoskeletal system, radiculitis, having the stage of obesity, and pregnant women.
Reasons for failure
Without regular physical preparation, quick achievements should not be expected. For each person, the development time of the stretch marks will be individual.
There are several reasons leading to failure for beginners:
- Irregularity in training. To achieve the goal, systematic and correct exercises are fundamental. It will be important to study the necessary instructions and recommendations in order to avoid errors.
- Injuries and microtraumas. With illiterate training, the admissibility of damage to the body increases. Previously acquired injuries can also be a barrier to achieving the goal.
- Impatience. After seeing successful manifestations of flexibility, many begin to train with increased loads.
To sit on the twine, performing the set of measures outlined above, is quite simple at home. The main thing is to have faith in success, perseverance and good health.
Video on how to sit on the twine at home
How to quickly sit on a twine at home:
How to sit on the transverse twine in 10 minutes a day: