Scientists are unanimous in their opinion that twine is a useful practice for human body. It improves blood circulation, normalizes the functioning of the intestines and other internal organs, helps fight varicose veins, gives self-confidence. This is far from full list"merits" of a gymnastic exercise, which everyone can master. It is available for young people, and for those who are "far over 40".

You can develop flexibility in a few weeks if you exercise correctly and regularly. Let's find out how to do the splits in just one month!

Choosing a watch for exercise

Fitness trainers have no consensus on what time is best for stretching training: morning or evening. In the morning, the muscles do not yet work to their full potential, they are in a relaxed, “inert” state, so the exercises are difficult. If you perform movements carefully and carefully, you can achieve good results V short term. It is the morning exercises that show whether your flexibility is high or whether you have “launched” your body. They will charge the body with energy for the whole day, bring it into a "combat" form.

Evening workout is easier than morning workout. Its duration is reduced by reducing the warm-up time: during the day, the muscles have already warmed up enough and developed. In the evening, the muscles react to stretching less painfully, so this time is well suited for working out problem areas. It is especially good to start training after a warm shower.

What is the optimal training frequency?

The frequency of classes depends on the tasks that you set for yourself. If you want to sit on the twine as quickly as possible, then do your workouts daily, spending on them from 40 minutes to an hour and a half. Any break lasting 1-2 days will throw you back: the muscles will quickly return to their original position, and you will not have to conquer “new heights”, but return old achievements.

Training does not have to be long, the most important thing is regularity. If you do not have time to complete all the exercises of the complex in one sitting, then split it into several parts that you will do when you have a free minute: today or tomorrow. So you save time, but do not give up classes.

Stretching is very good vacation. Your body will gladly accept it after a few hours at the office or after a long shopping trip.

Warming up the muscles before exercise

Any stretching workout begins with a 15-minute warm-up to warm up the muscles. So you reduce the risk of overstretching and getting injured, the exercises will be easier for you.

The following warm-up methods are possible:

• jumping with a rolling pin;
• squats;
• swing your legs;
• dancing.

Refusing to warm up means increasing the risk of injury and losing classes for the next 2-3 months.

Have you long dreamed of learning how to sit on the twine? Watch the video and do these stretching exercises, your dream will come true very soon!

To improve the result of your workout, take a hot shower some time before it starts.

A set of stretching and flexibility exercises

Watch your technique during the workout. A common mistake is a bent back. Because of it, you will not achieve any results or will be forced to deal with lower back pain. Keep your knees straight as well, otherwise the workout will lose 80% of its effectiveness.

To perform exercises, use a fitness mat: the coating will make the exercises comfortable. Pleasant music will help you relax.

Be careful

In trying to sit on the twine, try not to make sudden movements. Stretching through pain, jerking, and jiggling can lead to injury. If you overdo it, then immediately stop the workout, apply ice to the damaged area and minimize the number of movements performed. When you start again, be careful and do not rush anywhere.

Remember to warm up before each attempt to sit on the splits.

Contraindications for training are:

• increased body temperature;
• period of exacerbation of chronic diseases;
• joint problems;
• inflammatory processes in the body;
• prolapse of the uterus;
• muscle injury.

Trying to take the cherished pose, distribute the load evenly on both legs. Do not bend your knees and back: your task is not to do as many repetitions as possible, but to achieve a result.

Little tricks

During classes, pay attention to whether the muscles are stretched symmetrically on the right and left. If you notice a bias, put more stress on the problem side: over time, the difference will be eliminated, and you will train the body evenly.

If some muscle groups stretch worse than others, give them extra attention. Take time to work on stressed areas, even if it increases the duration of the workout. When you can relax such places, you will feel how the position you assume will become more comfortable.

choose the right clothes for training: elastic leggings and a trowel are well suited. The body should be as closed as possible: this way you eliminate the risk of muscle hypothermia.

Increase the load gradually, from session to session. You should not exercise through pain, the maximum that is acceptable is a little discomfort. A decrease in muscle tension indicates that movements with a greater amplitude can be made.

Unusual stretching exercise. The real way to sit on the transverse twine.

You can combine stretching and moderate power loads: lunges with dumbbells, squats or swings with a weight of 1-2 kg. After them, flexibility exercises become more effective.

Different people have different flexibility, so it may take you more than a couple of weeks to complete the stretch. Do not despair if you do not get a quick result and in any case do not stop training.

Twine is available to everyone, not just professional athletes and ballerinas. You can increase your flexibility in one month if you train regularly and follow the recommendations of professionals.

10 minutes a day

Spaghetti is one of those movements that is easy to achieve for some people and almost unattainable for others. However, even if your flexibility leaves a lot to be desired, you can still achieve your goal if you work hard at stretching.

Flexibility and twine are connected by an inextricable thread. Without gaining proper flexibility, all attempts to sit on the twine will lead to serious injuries.

Leg stretch for beginners

The simplest type of twine is longitudinal. Wherein gymnastic exercise one leg is behind and the other in front. A more complex, transverse twine, involves spreading the legs to the sides.

The only way to sit on the splits is by stretching, from simple to complex. If you are a beginner, then you should start with the most simple exercises before moving on to trying to do the splits.

You will immediately have to disappoint those who dream of doing the splits in a week or 10 days. Only small children and incredibly flexible adults are capable of this. If you have never done gymnastics or stretching before, then it will take months to master this pose. The main thing is not to despair watch your progress and really love this exercise to be motivated to train and achieve your goal.

Having caught fire with the idea to sit on the twine, you, of course, want to do it in the shortest possible time.

Basic Rules:

• be patient, take your time;
• exercise regularly, at least four times a week;
• the duration of the training should be at least 30 minutes;
• stop when you start experiencing sharp pain when stretching;
• remember, the slightest discomfort during exercise can lead to injury;
• do not forget to rest, give the muscles and ligaments the opportunity to recover after training.

If you want to master other types of twine, then check out the article on transverse twine exercises. It presents a large number of a variety of stretches.

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Making the body more flexible: a set of exercises

The exercises below will take you no more than 10-15 minutes a day. Performing them 2 times a day at least 4-5 times a week, and preferably every day, you will be able to sit on the twine in a few months or earlier, even if you have never done gymnastics before.

1. You should never skip a warm-up, especially if you want to master the splits in a few weeks. After all, it is the warm-up that warms up the muscles and prepares the ligaments for the next load. It will take 5-10 minutes to fully warm up.

Warm-up methods:

• jogging;
• jump rope exercises;
• classes on the step simulator;
• squats;
• dancing;
• swing your legs;
• rotation with bent legs.

Don't skimp and remember that during the warm-up, your body should become as hot as your burning desire to sit on the splits in a short time.

Professional advice: 10-15 minutes before the start of the warm-up, take a hot shower. This will relax the muscles.

2. Sit on the floor with your legs apart in a V-shape (preferably along a wall) - the wider the better. lean towards right leg, trying to "fold in half." Stretch for 30-60 seconds, then to the left leg and to the center.

3. Sit down, stretch your legs forward. Try to reach your toes for 30-60 seconds. To complicate the exercise, you can not pull your socks towards you, but rather pull them away from you.

4. Performed similarly to the previous exercise, but standing. Try to touch the foot, it is not recommended to bend the legs. Hold this position for 30-60 seconds.

5. Stand with one foot on your knee, stretch the other leg in front of you. Stretch for about a minute and switch legs.

6. Gradually spread your legs, resting your hands on the floor, try to get as close to the twine as possible. Control your movements, don't go down too fast.

Professional advice: When exercising on the floor, use a fitness mat. The special coating of the mat will allow you to perform the exercise as conveniently and comfortably as possible. Put on some nice music to help you relax.

Contraindications for classes

• Elevated temperature.
• Any disease in the acute period.
• Diseases of the joints.
• Muscle injury.
• inflammatory processes.

After a month of intensive training, try to sit on the twine. Take your time. Sit down slowly, gradually. Apply equal effort to both legs. If this time it didn’t work out, don’t despair, keep training, believe in yourself and the fulfillment of your dream will not be long in coming.

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 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.

Twine is not only beautiful, but also good for health. For some reason, this "sport" is easily achievable for some people and almost unattainable for others. It is worth remembering that all people have a different physiology, which is why someone can easily learn to sit on the splits, and someone may need years of training. Stretching gives not only flexibility, but also visibly tightens the muscles, gives them a beautiful shape and makes the skin supple. Plus, it's a great preventive measure. varicose veins veins and cellulite.

There are several types of twine:

- Transverse- the easiest kind of pose. It uses the same muscles that work when walking, so you can sit in the longitudinal twine the fastest even at home.

- Longitudinal- much more difficult to perform. At the same time, it is extremely useful. The transverse twine develops the muscles and joints of the pelvis, healing the genitourinary system, stretching the muscles and improving the shape of the legs, bringing the lower back and spine into a healthy and correct position.

- sagging- one of the most difficult options. For this you need to have strong legs, excellent stretch. If you are already doing cross splits, a couple of months will be enough to complicate the exercise without injuring your muscles.

- Vertical- a complex exercise performed by gymnasts and dancers to increase the amplitude of leg swings. You don't need to be able to sit on a 180-degree cross split to make a candle, but your muscles must be flexible enough to bend over and touch the floor while keeping your legs straight.

- Twine on the hands- handstand is a rather difficult exercise that requires good physical training, That's why this species suitable for specially trained athletes.

10 tips on how to sit on the twine:

1. Warm-up - before you start stretching, it is worth warming up. A warm-up should be done at the very beginning of a workout in order to prepare the body for stress. If you throw it out of class or move this stage to another position, then injuries will not take long. For a good warm-up, light running or jumping is suitable. Warm-up should be done for at least 10 minutes.

2. Many people believe that if we sit on the splits with "legs", then we need to work only with them. In fact, it is not only about the flexibility of the inner thighs, it is also about the flexibility of the pelvis, joints, ligaments and lumbar. Do not forget about any part of the body, so as not to get serious injuries.

3. Warming up the muscles - a way when we bring the muscles into a state of combat readiness. This is the only way you can achieve maximum results in stretching. The process usually lasts from 5 to 10 minutes and may even depend on the temperature of the house or hall. The main thing is to feel that your body is ready to work. You can start by rubbing the leg muscles. Then you need to make a few rhythmic movements, you can remember some elements from the dances. Squats or leg swings are also great for warming up muscles and ligaments before stretching them.

4. Regularity - in order to quickly sit on the twine, you need to remember the regularity of classes. Beginners should repeat the complex every other day, but do not overdo it. In some cases, two to three hours of training per week is enough.

5. Rest - never forget about recovery between workouts, which will help you sit on the splits even faster. If you want to prepare the body for increased stretching, drink more water - it will help increase muscle elasticity.

6. Getting rid of pain - muscle pain after a workout (even the most intense) is comparable to the usual sensations after a workout in the fitness room. You can reduce it if you take a hot bath and drink a glass of water with lemon before going to bed.

7. When exercising on the floor, use a fitness mat. The special coating of the mat will allow you to perform the exercise as conveniently and comfortably as possible.

8. Fixation in one position for at least a minute. Muscles need time to get used to the unnatural position for them and relax. Therefore, linger in one position for at least a minute.

9. Never forget about breathing. Breath control will allow you to hear your body and avoid sharp muscle pain.

10. Avoid sharp pain. If you feel a sharp pain in the muscle - stop the exercise. Pain is a signal of a traumatic effect. Muscle strain is a very unpleasant thing. A scar may form at the site of the rupture, which will significantly complicate further stretching. In no case do not allow injuries, and if you do get injured, immediately stop exercising until full recovery.

Contraindications for classes:

elevated temperature;

Any disease in the acute period;

Joint diseases;

muscle injury;

inflammatory processes.

Of course, not everyone will be able to sit on the twine the first time, someone may need a week or a month. But by regularly repeating these exercises, you will improve your stretch and strengthen your muscles:

If the twine is something more symbolic than yoga

For someone, twine is nothing more than good stretch, healthy ligaments, yoga exercise. But for me, as someone who grew up on the action films of Jackie Chan, Van Damme and Donnie Yen, it was something much more important and symbolic. Already in my student years, I reproached myself for the fact that in the seventh grade, when I went to hand-to-hand combat, did not show due diligence to sit on the twine. And when I was 20 years old, it seemed that time had passed, that I was old and that it was not worth even trying to sit on the splits.

A miracle happened - right after university I went to study in China. This university turned out to have a very strong wushu school, whose adherents regularly take first place in all-China wushu competitions.

It's one thing when you live in a world on foot office workers, who don’t particularly ask questions about stretching, but it’s a completely different matter when you get into the training room, where absolutely everyone spins somersaults, flasks and sits on the twine, even children. In such an environment, being the greenest, oldest and most non-technical student, you immediately somehow begin to reach upwards. This desire, as well as the advice of wushu players, helped me sit on the transverse split in less than a year of training. I have put their knowledge and experience into a list of recommendations for those who want to do the splits.

How do the splits. Instructions from Chinese wushu champions

1. Forget about deadlines. There are no “by the New Year” or “two months in advance”. Rushing in stretching inevitably leads to injury.
2. Less heroism. It is better to slowly and systematically move towards the goal for half an hour daily than rare, but shock workouts for several hours at a time.
3. Get to know your body. Although we are all similar anatomically, each of us has its own characteristics: the structure hip joint, elasticity of muscles and ligaments. For example, with a varus deformity of the femoral neck, a person simply cannot physically sit on a transverse twine. Therefore, if any one method came up to your acrobat brother to sit on the twine, then it is far from a fact that the same method is suitable for you. During training, you must independently determine your problem areas that do not allow you to sit on the twine. For example, I had no problems with the popliteal ligaments, they stretched well. But the ligaments at the thigh were like wooden ones. So I paid more attention to them.
4. Drink more water. When you drink enough, connective tissue slides over your muscles, but when there isn't enough water, fascia can stick to muscle fibers, reducing your range of motion.
5. Start training gradually, gradually increasing the frequency of stretch marks. I started with one workout every two days and got to three workouts in a day.
6. In the evenings, our joints and muscles become 20% more elastic, which reduces the risk of injury and allows us to achieve best results. In the morning, dynamic stretching can be done to relieve the feeling of stiffness and stiffness after sleep, but do not strive for feats immediately after waking up.
7. Before stretching, be sure to warm up the muscles of the legs: run, do air squats and regular warm-up exercises within 10-15 minutes. By stretching on a warm body, you reduce the risk of sprains.
8. Distribute the load. When you are sitting in a split, there is a temptation to sink closer to the floor at the expense of your knees. Remember: if your knees or back hurt while stretching, you are doing it wrong.
9. There are two types of splits: dynamic (when you swing your leg - split is in motion) and static (sitting on the floor). It happens that a person can swing his leg to the state of a twine, but cannot sit on the floor in it. It also happens vice versa. These two types of twine complement each other, so they should be developed in parallel. Dynamic stretching must be completely controlled, without sudden, jerky movements, otherwise the swings may end in injury.
10. When you stretch the sock should be pulled towards you, and not from yourself (as in ballet).
11. When you are in static, you do not completely freeze, but continue with slight oscillatory movements - up and down, like a string - at a frequency convenient for you.
12. Figure out how to let your feet slide across the floor. It can be both socks on linoleum, and shoes on the spitting of an ushuist.
13. Be extremely careful when third parties offer to "help" you. No one but you can know what state your ligaments are in right now. The coach is not a psychic. How many stories have I heard about a coach who "accidentally" tore someone's ligaments there. As for me, all these paired stretching-stretching with the help of a partner have one goal - to make the process more interactive and complex. By and large, you don’t need anything for the twine, except for the legs and the floor.
14. Relax. For the body, stretching is an unnatural exercise. When stretched beyond its normal range, the muscles automatically contract to prevent injury. Learn to relax and breathe evenly while stretching - this will help you deepen the splits faster.
15. Stretch every day. Unlike strength training, after which rest and recovery are necessary, stretching does not require such breaks. To quickly sit on the twine, stretch every day, seven days a week.
16. Use a hot shower. After a hot shower, your ligaments will be more pliable for stretch marks.
17. Use a timer. Sitting on a twine put a stopwatch in front of you. Start small, like 30 seconds, and gradually increase the time. These measurements will also help you more clearly feel your progress. Instead of a timer, you can use your favorite music, in which you are guided either by words or by the beginning of the chorus.
18. Sign up for some section where twine would be appreciated. For example, acrobatics, yoga, break dancing or martial arts. It doesn't matter if you know how to do the splits or just work in this direction. A person is a social being, so any "public" training, and even more so in a circle of like-minded people, will morally support you and give you additional motivation.

Each person may have his own favorite and more effective ways to stretch: someone will sit in a "butterfly", and someone will swing their legs more - that's why I did not describe any exercises here, you probably know them. And if not, then you know where to find them.

The most important thing - remember that with due perseverance, people sit on the twine at 30 and 40 years old, the main thing is to believe in yourself. When, after a few months, I finally managed to sit in my transverse twine, our main wushu player smiled at me and said: “功夫不负有心人”, which means “if you work hard, you will definitely succeed.”