"A beautiful coach is a great motivator." Men tell why they learn to sit on the twine. Stretching for men at home How to sit on a male twine

Recently, a reader contacted our editorial office, arguing that he would be able to do the splits before the end of the year. Like, it’s shameful to lose an argument, you urgently need to sit on the splits, tell me the technique, if it’s not difficult.
(We are very interested in what you bet). It's not difficult for us, we'll tell you a quick and effective methodology. It sounds like we are not a serious men's magazine, but a shop on the couch or YouTube charlatans ... But, this is not so. We really want to help you win the argument.

So, first of all, stretching, in addition to increasing self-esteem and looking cool, is extremely beneficial for health. The muscles of the legs, pelvis, lower back will thank you. And the blood will gratefully circulate between your purely male organs.
It is important to note here that not all people stretch equally well. It is enough for someone to spread their legs, and the twine turns out by itself. And someone has the same predisposition to stretching, like a log. Well, in this case, you need to stretch, stretch and stretch again. In this regard, men are less fortunate; stretching is given to them with great difficulty than to beautiful ladies.

Food

So definitely proper nutrition will give a small gesheft in this difficult matter. No, no special diet, thank God, no. didn't sit on them at all. There was a case when he refused meat, but not for the sake of stretching. But some products will still give a small plus.

First, don't forget calcium. Insufficient calcium intake can lead to muscle stiffness and cramps. And in general, a lack of calcium leads to all sorts of bad diseases. Therefore, cottage cheese, kefirik, milk - do not forget about them. 500 milligrams of calcium is the equivalent of two 250-gram glasses of milk. It seems to be easy and affordable.

Muscle elasticity is affected by omega-3 and omega-6 fatty acids. This is a direct improvement in compliance muscle tissue. Eat oily fish, flaxseed oil, nuts, and eggs regularly.

And, of course, do not forget about water. Muscles are 76% water. Dehydrated muscles cannot contract and relax properly. Consequence - limited "flexibility" of the body, sometimes convulsions. Therefore, drink about 2 liters of water a day. Before training and after. How much has already been said about the tricks that dehydration gives. True, this does not mean that by drinking 4 liters of beer, you will solve the problem, rather, it will aggravate the existing ones. Well, eat juicy fruits.
As for prohibitions, this, of course, is salt - the worst enemy of joint flexibility. Not only that, it holds back fluid in the body. It is also stupid to completely exclude it from the diet, and it will not work, because salt is found in almost any food.

And pay attention to cartilage, because cartilage needs vitamins C, E, A, B5, B6, copper and zinc. You can take vitamin complexes, or you can absorb kilograms of citrus fruits, blueberries, cherries, blackberries, raspberries. Well, milk, spinach, carrots, nuts - especially almonds, meat, seafood, legumes, leafy green vegetables also do not hurt.
However, if suddenly one of the above is missing in your diet, it does not matter. The main thing is to train.

Exercises

The best time to stretch is in the morning. There are many pluses here. Firstly, the muscles are more elastic, and secondly, you will cheer up before new achievements.
First of all, you need to warm up, warm up, prepare the muscles for execution. As a warm-up, you can safely use squats, leg rotations, knead your feet - whatever. It will be just great to use a jump rope or an exercise bike. You don't need to break your bond right away. It will hurt and be useless.
So, are you warmed up? Begin. We spend 30 minutes on everything about everything, at least in the first week. Then the duration of the exercises can be increased.
So…

№1
Place your feet shoulder-width apart, hands on your waist. Perform tilts left and right 12 times.

№2
Put your feet shoulder-width apart, hands on your belt - circular rotations torso: 8 times to the left, 8 times to the right.

№3
Put your feet shoulder-width apart, hands behind your head - circular movements of the pelvis: 8 times to the left, 8 times to the right.

№4
Put your feet together, hands on your knees - circular rotation of the knees: 8 times to the left, 8 times to the right. You understand, if there are problems with the knees, then stretching will not work.

№5
Bend one leg forward, hands on the belt - circular rotations of the leg bent at the knee: 8 times with one leg, then 8 times with the other.

№6
Put your feet together - lean forward. Perform 12 springy movements.

№7
Put your feet shoulder-width apart - lean forward. Perform 12 springy movements.

№8
Rolling. Shift your body weight to right leg, pull the left to the side. You sit on the right and begin to slowly, carefully roll onto left leg. Accordingly, 12 times.

№9
deflections. I don't know what to call it. We keep the back leg as straight as possible, the front leg is strongly bent. We shift the weight to the front. We do squats 12 times per leg. You can do more, no one will object.

№10
Sit on the floor, put your legs together and perform 12 springy forward bends.

№11
Sit on the floor and spread straight legs to the sides, perform springy forward bends - 12 times.

№12
Sit on the floor, put your feet together, then spread your legs to the sides with your elbows - 16 times.

№13
Everything is very simple. We put our feet on double shoulder width, squat and stand in this position for a minute. Did you wait a minute? Good girl! Now we get up in the same position, raise the left hand up, stretch the right hand forward and at shoulder level. And standing in such an exotic pose, we lean to the right. Then change hands and lean to the left. Try to stand on the slope for at least 30 seconds.

№14
Move your legs. They serve both for warming up the muscles and for stretching the legs. Swing forward - 10 times, swing back - 10 times, side swings - 10 times. Try to raise your leg as high as possible, but do not swing your torso. The action should be carried out at the expense of the leg itself. Gradually, in the process of training, the range of motion of the leg will become more and more, and you will be able to raise it higher. Then bend your knee at about a 90-degree angle and perform a series of side swings. And so with each leg.

№15
Sitting on the floor, you leave one leg straight, and bend the other at the knee and try to move it behind your back. Do a tilt to a straight leg. Then, oddly enough, to the bent one. And then change legs.

There is one more good exercise. If you are lucky and you have been working on stretching for more than one day, then after all these manipulations you take a friend, put him on his haunches and put your fragrant leg on his shoulder. Now the most difficult thing: you ask a friend to slowly rise until the pain becomes unbearable. Reached the limit? We ask a friend to freeze for a minute. Legs, respectively, change.

If a comrade was not at hand, we put our foot on any hill.
By the way, pull yourself in all ways, the more often the better. I sat at the computer - stand on the twine, wait 5 minutes. Let it not be complete - as much as you can. Or exercise number 13, which is more effective than it might seem.

When you were able to sit on some kind of twine, then at first just sit, rest, get ready, and only then do the slopes. Even if there is still a gap of 10 centimeters between your personal belongings and the floor, then continue to do the exercises.
By the way, it’s better to start with a horizontal one, and finish with a transverse one.

It is enough to perform these exercises every day, without being lazy, and stretch yourself by all sorts of methods, so that in the end, after a couple of months, jump into the twine, just like Gazmanov in his best years.

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

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

So, what are the types of twine:

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

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

How to sit on the twine for a month at home

Exercises for longitudinal twine at home

Exercise 1

First exercise This is the pose of a runner. Before starting a workout, always warm up well with regular exercises. Stand in front of you and take a few deep breaths and start working.

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

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Cross twine exercises

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

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

Exercise 1

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

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Exercise 7

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

Exercise 8

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

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

Exercise 9

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

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

Liked? Tell your friends.

How is it heard? This Friday we will continue broadcasting on the topic of how to sit on the splits and deal with the practical side of the issue.

After reading and applying the information received in real life, each of you will approach the cherished goal and sit on the transverse twine. Here is what we will analyze today in the course of the “play”: we will find out what is the main bonus from mastering this skill, how flexible you are and at what approximate time you can sit on the twine, we will also analyze exercises to increase flexibility and in the bottom line we will get a specific program landing.

So, the conversation will be detailed, so make yourself comfortable, we begin.

How do the splits? The practical side of the issue

Before embarking on all serious :), i.e. to get to the point, I strongly recommend studying the first part of the note, because in it we have laid everything theoretical basis proper fit and found out due to what (what muscles) it is carried out. Anyone who is already familiar with the first part can safely move on to the second. Actually, let's create it and start with the theory a bit from afar, namely with ...

Note:
All further narration on the topic of how to sit on the twine will be divided into subchapters.

The “most important” bonus for girls from mastering the twine

We put the words of the subtitle “the most important” in quotation marks for a reason, and this is how the information below should be considered. In addition, only readers who fall under the category “ 18+ ”, because it carries some sexual overtones. If everything is clear / all conditions are met, then we continue reading ...

Before writing this part of the note, your humble servant conducted an unusual survey among the male population around him. The goal was to find out what skills, in terms of making love, welcome (want to greet) young people in their soulmates (potential partners). In other words, what would make a girl more attractive in their eyes would boost her "stock price" in the men's market. The ladies will probably be surprised, but the most popular answer is (5 from 10 respondents) became such a “skill” as plasticity and, in particular, the ability to sit on a twine. I draw your attention to the fact that the context of the question asked to men was sexual, i.e. more attractive/desirable not because of the ability to cook soup-borscht deliciously, but because of intimate/bed relationships. The answers showed that men treat flexible girls very well, it would be interesting for them to hone the twine skills of such a passion in practice :).

Those of the young ladies who want (or halfway through) to sit on the twine, it will probably be interesting to know that a good stretch of the leg muscles can significantly increase the stimulation of the clitoris due to a deeper penetration of the partner into the vagina. In other words, due to the increased flexibility of the femoral muscles, a woman is able to enjoy, even if her partner's penis size is less than middle size. To experience increased sensations and more vivid orgasms, the lady must be in a split position, i.e. so that her legs are as far apart as possible (for example, lying on the stomach with the body tilted forward and focusing on the hands/elbows).

Note:
Studies show that in couples where a woman is plastic and knows how to sit on a transverse twine, the likelihood of a female partner's orgasm increases by 20% (and the acceleration of achievement by 35% ) than in “wooden” pairs.

Conclusion: mastering the twine can give a woman two additional bonuses at once - increase her desirability in the eyes of a potential partner (ladies, just do not forget on any of the dates to tell your boyfriend about your plastic skills :)) and get more (self-controlled) pleasure (regardless of skill skills and "size range" partner) from “bed lobbies”.

If you remember, we put “the most important” in quotation marks. And all because it's not the most, much less the main bonus. Undoubtedly, it is nice to get it, but the main motivation for landing on the twine should be different, and everyone has their own.

How to sit on the twine: flexibility tests, or how “wooden” am I?

It is always useful to learn something new about yourself, both from the outside - “well, you are dressed up!”, And from the body itself. In the implementation of the latter, the flexibility test will help us. Split landing is a serious event that requires preparatory work, collecting information about yourself and your body. That is what we are going to do now.

To obtain the most reliable test results, observe the following conditions:

time - before breakfast, before 12-00 days;
general warm-up (especially lower back, hamstrings) and cycling, 5+5 minutes;
repeating the test and recording the results 3 times.

In the key of landing on a twine, we are interested in the elasticity of the muscles of the lower back, the back of the thigh, the flexibility of the spinal column, the mobility of the hip, knee and ankle joints.

For each of the voiced parameters there is a test, let's go through each of them.

Determines the flexibility of the spinal column and back of the thigh. Results: if you have 2 stripes, then you will soon become ... the further you can stretch from a seated position, the better. An advanced option is to place the substrate of a small width and touch the wall with your hands. The closer your fingers are to the wall, the more flexible you are.

Flexibility Test #2, #3, #4.

The next group of tests determines the flexibility and mobility of the joints. Results: the very possibility of execution and the minimum distance (the smaller, the more flexibility) up to the surface.

After passing these tests, you will be able to assess the degree of your professional suitability for twine. Usually test results show that a person is an “oak-tree” :), i.e. has low plasticity. And in this case, it must be increased. How? We will analyze further in the text.

How to sit on the twine: landing process, stages

Sit on the twine for a week or, express option, for 10 minutes, you can only on the Internet. In fact, the “shrinkage” process is quite lengthy and should include 3 stage:

warming up the muscles;
stretching;
special muscle work on the bottom.

Let's take a closer look at each of them.

No. 0. Preparatory stage: warming up

10-15 minutes of running on a track or jumping rope is good views warm-up, however, for twine, a rise in temperature of the target (who are responsible for the landing process) muscles and increase the mobility of the desired joints.

In other words, the most appropriate (in the key of twine) a type of cardio is the use of intense exercises with an “extended” range of motion.

These include:

simultaneous breeding of arms and legs in a half-jump (jumping jacks);
walking in place with high knees;
and jumping up;

Performing these exercises will saturate the target muscle regions with blood and prepare the joints for the upcoming landing work.

As for the time parameters, a necessary and sufficient condition is to carry out 5-6 exercises (without weights) 25-30 repetitions in 2-3 sets. Rest m / y exercises, 10 sec, m / y sets, 30 sec.

No. 1. Preparatory stage: stretching

The ability to sit on the splits depends (including) on the “softness” of your muscles (especially the bottom). Visitors gyms Stretching procedures are very often neglected, and a classic fit can have delicious shapes, but be, if you allow me such a term, oak.

To sit on the splits, you must have a certain degree of flexibility in a number of areas, namely:

lower back;
hips (flexors/extensors);
inguinal muscles/adductors;
buttocks;
caviar.

Rest assured that by taking the time to stretch and increase flexibility in these areas, you will greatly speed up your progress in split landing.

The optimal “technical” parameters in the application of the indicated (not all, but selected by you) poses are:

two sessions (one in the morning, one in the evening) By 15-20 minutes;
duration of holding each stretch 30-45 sec;
number of repetitions of each pose/stretch 3-4 times.

No. 2. Preparatory stage: muscular work on the bottom

You are probably asking the question: what else is muscle work, and then what happened before that?

There is an erroneous opinion among potential split sitaks that landing is only a matter of stretching. (the ability of muscles to lengthen). However, without strong muscles You don't sit on it.

Weak muscles, when held in a stretched position, are more (than strong) tense. Therefore, a sidak needs a good muscle tone legs. The latter is achieved through the implementation of strength work - the use of exercises with free weights.

Take into service the following program for creating a muscular corset needed for twine.

Use this “strength” to sit on the splits relatively quickly.

When (after what) is it better to sit on the twine?

Scientific (and practice confirms this) proved that best time landing on the twine is the time after the warm-up and strength training, later 5-7 minutes. In turn, scientists warn that static stretching immediately before splits / strength training reduces performance. (prevents maximum muscle efficiency) and increases the risk of injury.

Thus, for a successful seeding process, you must constantly practice all three stages, but in different days or at different intervals (1 step later 1,5-2 hours after " 0 + 2 ” stages).

Next in line…

Twine: who should not fuss?

Not everyone is shown to practice stretching, various asanas and sit on the twine. If you have found your “nishtyak” in this list, then this is an occasion to think about the appropriateness of the actions taken.

So, here is what the list of contraindications looks like:

arthrosis of the knee joints;
juvenile rheumatoid arthritis;
various inflammations of the joints;
displacement of the patella;
cruciate popliteal ligament surgery;
abnormal weight (value above 10 kg);
high pressure.

This is far from full list, but it lists the most "running" health problems.

Now let's get acquainted with…

How to sit on a twine: a set of preparatory exercises

There's a bunch of stretching exercises out there, and we'll go through all that bunch later in the text :).

Here's what it looks like:

Form your stretching programs from these exercises and increase your flexibility and plasticity.

Well, let's conclude...

How to sit on the twine: 8 week planting program

Agree that when you have a ready-made program on hand, the result comes faster. Therefore, further in the text we will consider such an “accelerator”.

In fact, the effectiveness of any training program consists of 2nd main factors:

selected exercises;
degree of suitability of exercises for a particular person.

Regarding the choice of exercises for the split program, you must remember the following important condition- movement should be different legs, i.e. first you work with the left foot, then with the right. Exercises should be stretching, with different muscle segments of the legs.

So here's what we offer you.

Program parameters:

duration - 8 weeks;
duration of each exercise (for one side) – 40 sec;
number of sets / approaches - 3 (Total 21 set);
rest: m / y approaches = 10 sec, m / y exercises = 30 sec;
breathing during stretching exercises 3 By 7 ) slow and deep;
every week there is a change in the order of the exercises;
exercises with 3 By 7 involve dynamic posture – movement/constant stretching.

Follow this program for 8 weeks and you, with a high degree of probability, will sit on the twine.

How to sit on the twine faster and easier? 5 life hacks

Life hacks are what facilitates / simplifies this or that process, in our case, landing on the twine. Here's how they sound:

take a hot shower before landing, this will make the muscles more “soft”;
sit on the twine with physical support from the side (applying pressure on the body from above);
in splits, you need to learn how to switch off / get away from pain, so turn on an interesting movie and focus on it;
the load on the muscles in the water is less than on land, so go to the pool and sit on the twine first there;
Wearing socks will make it easier for you to slide and sit on the splits.

And for dessert, let's give an answer to the most burning question ...

For how much will I personally sit on the twine?

If on a bet, for a good amount and under the shofe, then you can right in front of the arguer in front of :).

In all other cases, the process may be delayed for a period of 2nd before 5th months. The more “wooden” a person is initially, the more time he will need to sit. In addition, potential and future mothers should keep in mind that after the birth of a child, it is much more difficult to sit on the twine, and sometimes it is already impossible, because. a whole bunch of postpartum nishtyakov appears, such as: a sharp weight gain, prolapse of the uterus or. As for being, all (conditionally) ages are submissive to twine :), so you can learn it in 15 years, and in 50 .

Actually, on this major note, I would like to end the main part. I'm finishing!

Afterword

Not quite an ordinary topic - how to sit on a twine, was dismantled on the ABC of Bodybuilding project. Analyzed in detail and 2nd parts. And I would like the results of our work to be reflected offline in the form of developing your flexibility and successful landings. Good luck, our gutta-percha :)!

PS: for how long did you sit on the twine?

PPS: did the project help? Then leave a link to it in the status of your social network- plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

When practicing yoga, dancing, or almost any other workout, great importance is attached to the flexibility of the body. A good indicator of flexibility is the ability to sit on a twine, but in order to develop such a degree of stretch in oneself, careful and correct preparation is necessary.

Twine - an indicator of flexibility

Basic principles of training

There is an erroneous opinion that the ability to sit on a twine is necessary only for professional dancers or athletes, while the positive effect on the human body of this training is not taken into account at all. At the same time, the development of this skill contributes to:

improving posture, as stretching strengthens the muscles of the spine;
development of endurance and self-control, which are formed during training;
strengthening joints due to increased mobility;
facilitating the birth process in women;
reduction of menstrual pain and normalization of the menstrual cycle;
improving blood circulation, which has a positive effect on the veins and serves as a prevention of varicose veins;
raising self-esteem.

While training the body, it is worth remembering its main principles:

Every exercise you do should be enjoyable.
When exercising, you should not diligently stretch the muscles with all your might, if the body is not yet fully prepared for the twine, then it is unlikely that you will be able to do the twine, and completely damage the ligaments or even the joints.
Exercises aimed at helping to master the art of twine are best done daily, since our muscles have a so-called muscle memory and with regular training, the stretching skill gradually improves. If you train from time to time, you will have to start again and again from scratch.
Any exercise focused on stretching is performed slowly and only with smooth movements.
You need to perform exercises only on relaxed muscles, in the event that there is tension somewhere, you need to try to relax this place, since both the comfort of training and the degree of injury depend on it.
After the first few workouts, the muscles will hurt quite a lot, it is important at this moment not to give up classes in the first place, and secondly, to be able to choose the right therapy so that the pain in the muscles disappears, which, by the way, will help to take a bath.
As a rule, those who are constantly stretching, after a week, sit on the twine.

Correct assessment of your capabilities

Starting to introduce the practice of stretching the body into your life, it should be understood that the body of each person is strictly individual and therefore the pace of achieving the desired result is different for everyone. You should not pay attention to how others are doing and what their success is, it is better to pay attention to your body and the sensations inside it.

Those people who decide to organize a workout at home, without the support of a trainer, should first of all familiarize themselves with some contraindications when stretching:

despite the fact that stretching can be done at any age, do not forget that each of us has our own level of flexibility and our own body build;
due to gender predisposition flexible body in women than in men, as well as at a younger age, stretching is much easier, over the years our body loses its flexibility;
maximum caution should be exercised when performing muscle stretching exercises for children, because up to 6 years old they still have not very strong muscles and tendons, which can lead to injury;
in diseases of the spine, any disorders in musculoskeletal system or severe bruises and fractures in the pelvic area, stretching can only be done with the permission of a doctor, and for people suffering from hypertension, stretching exercises are strictly prohibited.

According to statistics, most people, having started training, leave them without reaching the dream of doing the splits. Very often it seems that the result is impossible to achieve, and disbelief in one's own strength forms in the body some kind of confrontation between body and thought.

When performing exercises, it is also important to consider how well the training is going.

Of course, the easiest way is to train under the supervision of a specialist, but if one is not available, do not forget that there are quite a lot of useful sites on the Internet, or even online trainers that will help control the process and perform the exercises as correctly as possible.

Horizontal and longitudinal: which is easier to do

There are many variants of twine, but there are two main types: horizontal (transverse) and longitudinal.

Horizontal twine is performed with the legs spread apart in different directions, which, as it were, line up in one line, while the pelvis “looks” forward without sinking to either side. According to experienced trainers, whose opinion is also confirmed by doctors, not every person can perform this twine due to the structure of their body. This type of twine is better for men, but the other type of twine is longitudinal, it works better for women due to the structure of the body and muscles. When performing this type of twine, the legs should be directed to opposite sides, and the joints of the pelvis should be perpendicular to the twine line.

Speaking about the art of twine in general, it is worth noting that it is still easier to learn how to sit on it than on the transverse one. Also, some people may find it easier to sit on a left-sided or right-sided longitudinal split, depending on which leg lends itself better to stretching and whether it has ever been injured.

For those who are just trying to learn how to sit on the twine, experienced trainers advise starting with the longitudinal type of twine, gradually, as they master it, moving to the transverse one.

Why you need stretching

To be honest, there is a myth that a good stretch is the thing most athletes worry about, because it depends on the development of their physical capabilities. Everyone knows how plastic children are and how the body becomes less flexible with age, but they perceive this fact more as a pattern. In fact, a good stretch helps to improve the figure, moreover, by increasing the mobility of the joints, problems with a sick spine will be solved. Doctors assure that if you constantly engage in exercise, including a stretching complex in them, then you can forget about muscle cramps.

In order for stretching to be painless, it must be remembered that before the main workout of the twine, it is necessary to warm up the muscles of the body well for 15-20 minutes. Suitable as a warm-up effective exercises to help prepare the body for muscle stretching:

Sitting on the mat, you need to stretch your legs (be sure to follow your posture), you should try to reach your legs with your hands and fix this position for a couple of minutes, holding your breath, then return to the starting position while inhaling.
Sitting on the floor, you need to stretch one leg and bend the other at an angle of 90˚. Then, gradually leaning forward, in small jerks, you should try to lower the body as low as possible, while not straining the abdominal muscles, but trying to lay them in a relaxed way as close to the knee as possible. If it’s easy enough to get down as low as possible, then you should not just reach for your legs with your fingertips, but grab your feet with your hands and continue stretching.
Take a supine position, while raising your legs at a right angle as close to the body as possible, then open your knees, performing a "butterfly", while the heels should be as close to the body as possible, and in no case should the legs fall to the floor . In this position, you should freeze for 40-60 seconds, performing a cycle of deep breaths and exhalations at this time. After a minute, you can reconnect your knees, lower your legs to the floor. Repeat the exercise 10 times.
While standing, you can perform lunges alternately with your right and left legs, performing slightly swaying movements for less than a minute, while there should be a feeling as if inside hips with each slight swing, the muscles stretch.
Standing should raise one leg, pulling it to the chest bent at the knee. After a couple of seconds, you should take your leg to the side and fix it in this position. Next, perform the exercise on the other leg.

While exercising at home, do not forget that moderation is needed in everything, therefore, when doing this or that exercise, you should definitely listen to your body and not show excessive endurance so as not to harm.

Mahi legs

In order to prepare the muscles for the twine, you can perform an exercise such as swings, which will help stretch the ligaments and strengthen the muscles of the legs. Swings are performed from two positions - standing and lying down.

Power stretching from a standing position

Power stretching is performed while standing with the help of hands and is based on the correct distribution of body weight. Such training is considered as effective for twine as regular stretching. The algorithm for performing power stretching is as follows:

From a standing position (legs together), it is necessary to direct the weight to the left leg, and slowly lift the right leg, bending at the knee, clasping it with both hands.
It is important to raise the leg as high as possible, slowly pulling it to the body, at the same time it is important to monitor the posture.

As a strength training exercise, the “Fold” exercise is also suitable, which will put the abdominal muscles in order. The "fold" should be performed from a prone position, stretching the limbs along the body. While inhaling, you need to simultaneously raise both your arms and legs up, slightly bending your legs at the knees. Fingertips need to reach for the feet, but it is strictly forbidden to do this on a tense back. The exercise is done in 10-15 sets of 15 seconds.

double twists

In general, the exercise "Double twists" is performed in order to work out the muscles of the press and, it would seem, where does the twine come from. However, often it is the extra pounds in the abdomen that do not allow you to properly perform stretching exercises, and even more so to sit on the twine. Options this exercise several, one of them is:

having laid the body on the floor, one should bend the legs at the knees, and put the hands, connecting them together, behind the head. During the exercise, you need to watch right position elbows - they should be straightened, but should not go forward and, as it were, "clasp" the head. Then, taking a deep breath and the same exhalation, you should raise your back at the same time as your legs and try to bring your legs as close to your body as possible. Having fixed the position, you should perform a respiratory cycle and then return to the starting position, relaxing the body. You can also lie down for a few minutes in the “star” position so as not to overload yourself unnecessarily in training.

A more complicated option is to lie on the floor and alternately raise one or the other leg obliquely to the elbow, so that the knee and elbow are connected.

Before you start training, you need to know that all stretching exercises should take place 2-4 hours after eating in order to avoid discomfort in the stomach and feeling unwell. You will also need a mat and light, comfortable clothing for training.

The leader of the blog about training for women - Yulia Smolnaya offers several useful videos master classes dedicated to stretching, as a result of which, devoting only 5 minutes a day to classes, you can quickly master the art of twine.

Useful yoga exercises

The practice of yoga helps to maintain the flexibility and mobility of joints and muscles at any age. Many asanas - yoga postures, form good stretch, therefore, quite often they are included in the general activities of those sports in which a lot depends on the flexibility of the athlete.

So one of the asanas that help to sit on the twine is the pose of the runner (Virabhadrasana). For its implementation it is necessary:

Take a deep breath, then take a deep lunge with one foot forward so that the foot of the leg that is in front is right at the knee. Then you need to extend the back leg so that the knee is not bent, while keeping the foot on the toes. Slowly lower your torso down, leaning forward in a lunge, while keeping your back straight, lower your arms on either side of your front leg so that the emphasis is on the palm of your hand. You should pay attention to the position of the head - the neck should be straightened, the chin slightly raised up. The abdomen should be pulled in, there should be a lock in the muscles of the perineum. Being in the asana for up to 1 minute, you should monitor your breathing and breathe so that the inhalation is equal to the exhalation.

An advanced variation of the runner's pose is to do a deep backbend into a lunge before coming out of the pose. With the correct setting of breathing, the body is saturated with oxygen and an increase in vital energy.

How to quickly sit on the twine

There are quite a few books devoted to the topic “Body Stretching”, however, 2 can be distinguished among them, which have rightfully become bestsellers. This is a book by Letfullin Irek "How to quickly sit on the splits", which is a kind of reference tool for those who are professionally involved in sports. This publication is also popular among those who have connected their lives with martial arts.

The author of another book just represents the Eastern vision of the technique of gaining flexibility. We are talking about Eiko’s book “Even very inflexible people can easily sit on the splits”, which made a sensation among coaches, in which the author assures that this technique will allow anyone to sit on the splits in just a month - a young man, a girl, and even a grandmother.

Many people, trying to sit on the twine, can injure their inguinal ligaments or even tear them. There are many rules on how to sit on the twine. But do not think that this can be done quickly and easily. With hard training, it will take about three months before you get closer to your goal.

Remember the basic rules:

Almost anyone can sit on the twine, but there are contraindications. Do not try this if you have a bruised leg, a fractured pelvis or leg bones, an exacerbation of spinal disease, or hypertension.
You need to stretch with the help of exercises that will not cripple you. Be careful not to damage your ligaments. You need to stretch gradually, not abruptly.
Before you begin to perform stretching exercises, the muscles need to be properly warmed up. You can jump or run for 10-15 minutes. A warm bath also helps in this matter, after which the muscles will stretch noticeably better. Only after a warm-up can you start the exercises themselves.

1. The main exercise that helps to sit on the twine is swinging your legs. Stand on one leg so that it bears the entire weight of the body. Raise the second one as high as you can. It's okay if the leg does not rise above the waist yet, this will change over time. Do swings with straight legs and a straight back.

2. Put your foot on a table or any other surface that will be flush with the belt, and bend to the floor. Then change your leg. If such an exercise does not work right away and it will hurt - do not worry, it will work out next time, the most important thing here is the regularity of classes.

3. Now do the exercises, simulating an attempt to sit on the longitudinal twine. Begin to smoothly push your leg forward until you begin to feel a stretch in the muscles in the groin area. Now lower your pelvis as low as possible, holding this position for 15 seconds.

4. After the longitudinal, try to sit on the transverse twine, spreading your legs to the sides until you start to feel the stretching of the muscles. After that, gradually, without jerking, lower the pelvic region down. Take a stable position and try to stand like this for 20 seconds. As you feel the stretch improve, lower your pelvis lower and lower.

Don't bounce, just try to stay at the lowest point for as long as possible. The main thing is that your ligaments and muscles do not overstretch.

5. You can add other stretching exercises to these exercises. Keep in mind that to achieve the result you need to practice at least 30 minutes a day. In this case, in a month progress will already be visible.