What to do sits on the twine. How to sit on the twine at home: mistakes, tips, recommendations. What Factors Affect Flexibility and Stretch?

Learn how to sit on the splits in two easy steps.

Beautiful twine delights. It makes you wonder: what does it take to achieve this kind of athletic physique? Answer: Lots of flexibility in your hips, quads, and hamstrings, along with some practice. By following the two steps on how to sit on the splits according to our program, you too can do this impressive exercise.

How do the splits

Important safety notes before you get started: While trying your best to complete each step listed here, don't put pressure on yourself. Spend more time increasing your flexibility over the next few days or weeks, and then give yourself another try when you feel much more supple.

Part One: Flexibility

stretching right muscles lower body, and achieving a certain amount of flexibility is key. Any stretch is aimed at getting your hips, quads, or hamstrings working, but we recommend these three exercises below. Spread them out over at least 20 minutes or more if you haven't really practiced.

Lunge for stretching

Get into a lunge position with one leg forward, knee bent, feet behind you and your shins on the ground. Slowly shift your weight forward and keep your arms at your sides towards a straight back; you should feel your thigh muscles tighten. Hold for 20-30 seconds. Repeat with the other leg. (By the way, if you're crazy about lunges as part of your regular workout, you'll love this: Try 5 Different Lunges, Ready!)

Leg stretch

Lie on your back with your feet on the floor, directly in front of you. Raise one leg up, as straight as you can, so that your fingers touch your toes until you feel your quadriceps tighten. Hold for 20-30 seconds and then repeat with the other leg.

Standing stretch

Imitate the splits by standing and stretching your leg on a chair or table. When you feel your hamstrings and thigh muscles tighten, hold this position for 20-30 seconds and then repeat with the other leg. (Need to more exercise for stretching and flexibility? Learn how to increase your flexibility with yoga.)

Part two: Twine

After your Bottom part body is prepared, push your front leg forward, lean back in your chair, and slowly lower yourself to the ground, using your arms for balance as you lower yourself down. Do it gradually to avoid injury; if you feel pain, stop and try the split another time. Keep your hips straight and fingers straight. "Bruno's knees stood out during his SuperBowl splits, which helped him bounce quickly, but that's a dancer's trick and you want to keep your knees straight," Salazar says.

Are your legs resting on the floor at 180 degrees to your body and are your back and pelvis straight? Congratulations - it looks like twine!

According to materials:

http://www.womenshealthmag.com/fitness/how-to-do-a-split

Why do so many people dream of doing the splits? Is it just to brag to your friends? No, they also strive for it in order to improve their body. It helps maintain mobility and health hip joints and the sacrum. It improves blood circulation in the pelvic area and spine, which has a positive effect on digestion, the health of the genitourinary system. Therefore, twine is especially important for women's health. But it’s very difficult for beginners to sit on the twine right away, so it’s worth starting small and gradually improving the stretch, approaching the cherished goal.

Before you start looking for the answer to the question of how to sit on the twine at home for beginners, you should find out that it can be different, and you can achieve results in several complexes. In total there are several varieties:

Vertical (longitudinal or transverse from a standing position).
Longitudinal (legs spread back and forth).
Sagging or oversplit (longitudinal or transverse from a hill where the angle between the legs exceeds 180 degrees).
Transverse (legs spread apart).
On the hands (longitudinal or transverse from a standing position on the hands).

Exercises for each type may be slightly different, so you should make sure that the complex is chosen correctly before proceeding with the implementation. You can study at home if you choose video lessons with detailed recommendations.

Exercises for longitudinal twine

One of the simplest and most effective types of twine is longitudinal. You can learn how to perform it in a shorter time than other types, since it involves in the process those muscles that a person uses every day to walk. To make it perfect, it is recommended to perform the following set of exercises 3 times a week.

To begin with, it is done, which will help warm up the muscles before exercise. It should be small, but aimed primarily at the ligaments and joints of the legs. Take at least 10-12 minutes. The first in the complex is the pose of the runner, which is performed as follows. You need to get into a pose. One leg moves forward. We leave it half-bent at an angle of 90 degrees relative to the floor. Hands rest on the floor, the head is raised, the gaze is directed straight ahead. It takes about 1 minute to hold the pose. After that, the same is done for the other leg.
The second posture continues the first. It is required to straighten the torso, raise your arms up and slightly bend your back. You need to breathe during execution as evenly as possible, do not strain your face and neck muscles. For stretching on a twine, this exercise is one of the key.
The next approach begins with the leg that was left behind when performing the approach described above, drops to the knee. The palms are placed on the lower back, and it should be bent forward as much as possible, throwing back the head.
From the previous position, it is necessary to straighten the front leg at the knee and lean towards it with a straight back.
The end of the program should be the split itself - gradually push the straight leg forward, maintaining the position of the hips, without falling on the thigh of the back leg.

It is important to remember that stretching for the twine requires an even exercise for both legs. Gradually, with each next workout, the legs will diverge better and better, and one day it will not be difficult to sit on the twine. In addition, such exercises will be useful for other muscle groups, they will gently knead and train them. More details about that in the video story.

Rules for preparing for transverse twine

The dream of many girls is the transverse view of the twine, but it is much more difficult to complete it than the previous version. It is useful for both adults and children, as it allows you to perfectly strengthen the muscular frame in the area of the hip joints, make legs more slender, improve lumbar and back. You can learn how to easily perform it by regularly devoting time to the following exercises.

The first exercise should be done slowly, gradually. The legs are wider than the shoulders, as shown in the photo. The arms are extended in front of you, and the body leans forward, forming a right angle with the floor. It is better to clasp the palms in the lock. Legs are straight, back is straight, breathing is calm. It is important that the muscles are tense and warmed up.
The next exercise is a tilt, but it needs to be done as deep as possible. You need to lower the body without bending your legs, and put your palms on the floor. If you can’t touch the floor, rest your hands on your shin, but do not strain your back, trying to deliberately lean lower. It is necessary to bend down as low as the muscles allow, while the back is not tense, free. You can stand in this position for several minutes, swaying or springing.
Spread your legs as wide as possible, feet parallel. Without this posture, it will not work correctly to sit on the transverse twine. You need to shift your weight from one foot to the other. In this case, one knee is bent, but does not go beyond the toe line, the pelvis is retracted. The other leg is straight, the foot is pressed to the floor. This is done slowly to stretch the muscles. You can stay for a few seconds in this position to consolidate the result.
After the previous exercise, you can begin to gradually spread your legs to the sides. It is important to do this very slowly, without jerking, waiting for the muscles to get used to it.

What are the twines

Regardless of gender and age, each person has a different degree of physical fitness, and that is why it is impossible to determine a clear time frame for achieving the ideal stretch for twine. It will take two months for someone, and two weeks will be enough for someone. There are two types of twine:

Longitudinal, which can be from the right and left legs.
Transverse.

For those who do not have any physical training, the most acceptable option is longitudinal twine. Depending on individual characteristics, it is more convenient for some people to develop a longitudinal twine from the right foot, and for others from the left. Not everyone can do a transverse split, even after many years of training, and if you want to sit on a transverse split, tune in to work.

Warming up muscles before exercise

The best time to practice is in the evening. Before you start training, you must definitely do a warm-up. Stretching without warming up - and you simply risk tearing your ligaments during exercise. As a warm-up, a sequence of any rhythmic movements, a run, or such manipulations can serve:

Sitting position: rolling from foot to foot.
Regular squats.
Rope.
Lunges to the side, forward and backward.
Running in place with knees high.
Swing your legs, holding on to the support. We do swings forward, backward and to the side with a flat back, which smoothly turn into stretching exercises.

Preparing for stretching

You should stretch slowly, controlling muscle tension. Avoid sudden movements, especially if pain is present. The daily action plan for doing the splits is divided into two parts:

Main part: active rhythmic movements.
Additional: fixing the result. The divorced legs are fixed in some position for 15-20 minutes with a gradually increasing load until a slight pain is felt.

Proper stretching exercises

You should stretch very slowly, concentrating on the muscles. You must be as relaxed as possible. It is forbidden to perform exercises in jerks, we do all movements until a feeling of moderate tension. In a fixed position, pain or muscle tension should in no case be increasing - watch for this. Over time, stretching will become easier and easier if you do everything right. Basic stretching rules:

Straight back for any movement.
During exercise, watch the load on the muscles.
Legs are always stretched to the end.

Split workout

It is recommended to carry out the main part of the exercises according to the principle of increasing load: sit on the twine without support under the force of gravity of the body, allowing the muscles to stretch gradually. A series of such movements has a good effect:

Stand straight, lean forward: back straight, palms touching the floor. Over time, when you fully put your hands on the floor in this position, try to reach for the floor with your elbows.
While sitting on the floor, bend your legs and bring your feet together. Press down on your knees, aiming for the floor. Perform springy movements.
Lunges - squats: the front leg is bent, the back leg is straightened. The supporting leg is completely on the floor, not rising on toes. We sit as deep as possible.
Seated Rolls: Slowly roll from side to side with arms outstretched in front of you. The pelvis should move in a straight line.
Spread your legs as wide as possible in a sitting position, straighten your back, lean towards the floor, clasping your ankles.
Stand with your feet shoulder-width apart, turn your toes out, squat as deep as possible with a straight back, maintaining balance.
Hold all exercises in one position for at least half a minute.

The absence of salt deposits in the joints. This skill also means developed strength and elasticity of muscles, excellent flexibility. This is the best body control, perfect plasticity and optimal manner of movement, easy gait. Since doing twine at home is not so difficult at any age, deciding to start self-study, you can count on increasing the mobility of not only the legs.

Home stretching exercises promote optimal blood circulation in the pelvis, sacrum, joints, ligaments, and abdominal cavity. They stimulate the bowels correct execution improve . It also burns in the hips, varicose veins are prevented and treated, it becomes easier to master various dances. The body is made less prone to various injuries, since strong trained muscles withstand a significant load, they are more difficult to break. Therefore, for better stretch weak muscles need to be trained.

How to learn to sit on the twine

The correct execution of the twine is checked simply: the spine easily twists, bends and arches without tension and pain. Therefore, during classes, you should pay attention Special attention on the position of the joints and spine.

As a rule, the ability to sit down when doing gymnastics or ballet on a twine is performed to increase entertainment. Minimal attention is paid to the position of the back and joints, especially if you need to quickly achieve results by performing various exercises to stretch the legs. In some cases, you have to sit for a long time, enduring pain, in an uncomfortable position.

The correct approach is not to cause an overstrain of the lower back, but to gradually increase the mobility of the sacrum and hip joints. In this case, the natural position of the spine is maintained during the splits.

You can start exercising in order to sit in a difficult gymnastic pose at any age, if there are no contraindications. The terms of classes vary, the desired result can be achieved in a few weeks. At a younger age, success comes faster.

When you should not learn to sit on the twine

As a rule, you should not train the ability to perform twine if:

severe spinal injuries;
inflamed hip joints;
sore lower back;
with bruises of the legs;
in case of cracks in the bones, especially the pelvis;
with high blood pressure.

During training, the body experiences a certain load. If health is in order, he quickly copes with negative feelings and goes to more high level than the one that was before the start of classes. Otherwise, the sports load may aggravate the situation, since internal reserves for the restoration and development of fitness may not be enough.

Even if everything is in order with health, but physical training not up to par, it’s better not to force things and not look for a wonderful way to quickly sit on the splits, especially if the goal is to master the transverse variety. For this, many have to do about three months. With the increase in the age of the athlete, the result can be expected only after six months.

How to start stretching exercises

Any exercises for stretching the legs and doing the splits must be preceded by a mandatory warm-up. To make it easier to sit in a gymnastic pose, you need to warm up your muscles well, otherwise an injury may occur. The lower the level sports training the longer the warm-up should be. An approximate list of warm-up exercises can be found in the article "".

It is better for beginners to start learning to sit on the twine every other day. Only after an increase in fitness can you move on to daily exercises.

Various stretching exercises should be performed on each side. If it turns out to sit less deeply on one side of the body than on the other, you need to start the lesson from it, additionally exercising less flexible areas during training.

It is necessary to stretch the muscle in order to sit in the twine until it is slightly painful. You should be patient for about 15 seconds, the pain should pass. If the pain continues, it is better to reduce the load.

During exercise, you do not need to hold your breath. It should be smooth, deep, help the muscles relax so that they stretch better and allow them to sit in the desired position.

Exercises on how to sit on a twine at home

Seated leg stretching exercises

sit down, bend over left leg and rest your foot on the inner surface of the thigh as close to the perineum as possible. The palms are located on the sides. It is necessary to bend over without bending the right leg, and try to reach the foot. You should feel a slight burning sensation from the stretch. Perform the exercise for another part of the body.
Post left foot outside of the adjacent thigh. Lean forward, then change position.
To stretch the muscles of the groin, while sitting, bring the feet together. Putting the brushes on the feet, push your knees with your elbows to a slight discomfort. If a 180 degree angle is easily formed, tilt the torso forward to lie with the torso on the feet.
Tilt your torso towards straight legs, trying to clasp your feet with your palms. After fixing the position for a while, straighten up. Raise one straightened leg as high as possible, holding it by the calf. You should feel a stretch when doing it. Repeat the exercise for the other limb.
To train the splits, sit down, bend your left knee so that the heel touches the buttocks, the other leg is straight. There should be a right angle between the lower limbs. Lean forward, trying to touch the knee with your chest, and grab your foot with your hands. Repeat in mirror pose.
Kneel down, spread your feet so that the heels are on the sides of the pelvis, relying only on the toes. Helping with your hands, rise and fall, as if trying to touch the floor with your buttocks.
Kneeling, it is convenient to place the insteps of the feet and lower legs on the floor on the sides of the pelvis. Perform forward bends to quickly learn how to sit on the twine.
Spread straightened legs wide apart, lean forward 10-12 times, trying to touch the floor with your chest, and stop with straightened arms.

Stretching exercises in a standing position at home

To properly stretch the back and inner part hips and rather sit in the desired gymnastic pose, you need to sit down on one leg with all your weight, the other is set aside and straight, the toe is on you. Rise and fall, feeling the effect of stretching. After half a minute, perform for the other half of the body, so several times.

Sit on a bent left leg, straightening and setting the other aside. Smoothly turning the torso to the right by 90 degrees, transfer the weight of the body to the other leg, while bending it to make a forward lunge. Perform the exercise for the other half of the body. Enough 8-10 repetitions. If the movements are difficult, you can help by resting your palms on the floor.

Effective yoga exercises for stretching

Exercises to learn how to sit on a twine must be performed for each side of the body.

Move the right leg forward so that the projection of the knee coincides with the foot. The left one rests only on the fingers and is straightened, is in line with a straight back, filed forward. Fingers help to maintain balance. The effort is directed to pull the back heel back. The gaze and chin are directed forward, the shoulders are lowered, breathing is free. The stretching pose is maintained for a minute.
The torso takes a vertical position, clasped straightened arms above and behind the head. It is necessary to continue the stretching movement of the left heel. Slightly bend back in the back, while pulling the stomach. Hold the pose for a minute.
Reliance on the left knee, palms on the sacrum, preferably with fingers up, shoulders lowered. Inhaling, push the pelvis forward and downward. The spine should stretch slightly, the face looks up. Stay in this position for a minute.
Straighten the right leg, transferring the weight to the left knee. Tilt your torso forward while pulling your toes towards you. Try to touch anterior thigh putting your forearms on the floor. Keep your back straight.
Position your back vertically, bend your right knee and bring your shoulder under your thigh. Palms as in push-ups. Rotate the pelvis, moving the body back and at the same time straightening the right leg a little, and then again placing the shoulder under the thigh. Do 8-10 repetitions clockwise and counterclockwise.
Right hand in front of the shin, so that the knee is near the armpit, the foot is completely on the floor, arms slightly bent shoulder-width apart. Pull left heel back. Then take your hip a little, bend your arms, as at the bottom point when doing push-ups. Look forward, resting on the front foot, it can be pressed with the palm of your hand. Hold this pose for 60 seconds.

Modified: 08/11/2018

Strong, trained and elastic muscles are a healthy, easy gait and movement, as well as the prevention of many diseases. The spine remains flexible - mobile, while can't be afraid common ailments such as or intervertebral hernia.

Due to the constant stimulation of blood circulation, the pelvic organs are not subject to congestion and inflammatory processes, and the intestines function optimally.

For women, doing twine stretching exercises is especially important. Formed perfect posture, thin waist and graceful easy gait. In addition, during training intensively fat goes away with major women's problem areas»: abdomen and thighs. Stretching has a positive effect on the condition of the veins lower extremities. Thanks to regular classesvessel walls are strengthened, become elastic, and the first signs of varicose veins disappear. If you decide to take up dancing, then the ability to sit on the twine will definitely come in handy.

Contraindications

The benefits of this type of exercise are undeniable, in addition, you can start exercising at any age. How to quickly achieve the desired result depends on muscle fitness and focus. However, there are a number of certain conditions of the body, not allowed to train at home on one's own:

inflammatory diseases muscles and joints, especially in acute form;
spinal and pelvic injuries(the most dangerous are bone fractures and dislocations of the hip joints);
arterial hypertension.

If already diagnosed with osteochondrosis, a preliminary consultation with the attending physician is necessary. In most cases, stretching exercises are beneficial, but they should be performed with the utmost care. Exercising at home regularly and without contraindications, already after 2-3 months it will be possible to sit on the longitudinal or transverse twine.

The most effective twine stretching exercises

Each workout (for any muscle group) begins with mandatory warm-up . Stretching the muscles can seriously injure them, so preparation should be given special attention.

a few squats
body tilt,
swinging your legs.

Helps boost blood circulation as well jogging in place or brisk walking. Warmed up and receiving sufficient nutrition, the muscles will quickly tone up, and the effectiveness of the training will increase.

standing

Stretching exercises are performed in two positions: standing and sitting. This part of the complex is dedicated to the first type and is much shorter than the second. The legs are stretched alternately, for each of them you should perform at least 8 repetitions:

With legs wide apart, hands on the waist and watching the posture, bend your right knee and squat, keeping your left leg straight. At the same time, the sock must be pulled towards you, while simultaneously feeling tension in the target muscle group (several springy swings up and down should be done). This exercise is designed to work back and inner thighs.

The next element will require good coordination and balance. It starts similarly to the previous one, with a squat on the right leg, after which the body turns smoothly to the left. In this case, the weight is transferred to the left leg, it bends at the knee, and the other straightens. In this phase, the exercise is similar With classic lunge forward. If it is difficult to maintain balance right away, at first you can rest your palms on the floor.

These movements will prepare the muscles and joints for a more intense subsequent load.

sitting

Despite the lower static voltage, the second part of the complex is characterized by more palpable pain.

This is normal, since stretching is always painful, but you should not get carried away too much: discomfort should disappear after 10-15 seconds after the element has started executing. If the pain does not go away or increases, the session should be stopped.

The muscles of the perineum are well stretched next exercise. sitting bend your knees and bring your feet together and then do forward tilt of the body between the knees. At the same time, the hips move apart and the tension of the corresponding muscle group is felt.
Stretching the right leg forward, bend the left and rest the heel on the thigh from the inside. Bend to the straight leg as low as possible, trying to touch the feet with the hands, and the knee with the chest.
The next exercise is almost the same as the previous one, but in the starting position bent leg must be cast straight(foot as high as possible on the thigh). Repeat for the second limb.
Straighten one leg, bend the other and take it back at a right angle so that the heel rests on the buttock. Tilt the torso to a straight leg, while clasping the foot with the palms and touching the knee with the chest. Do an equal number of repetitions for the other leg.
Bring and straighten your legs, and then springy lean forward. Try to reach your feet with your palms.
This element is similar to the previous one (the same forward inclinations), however, it is performed with straight outstretched legs. You should bend as low as possible between the limbs, touching the floor with your chest and without bending your knees.
Kneel down, legs and feet apart in different directions. Raise and lower the pelvis, almost touching the floor. The back should remain straight.
From the same starting position, perform deepest forward bends. This will help stretch the back and inner thighs.

Pictures of exercises: