Top 50 Stretching Exercises on Twine: Photo + Plan

Good flexibility - the guarantee of the health and beauty of the body. Stretching on the twine reduces the risk of injury, helps to lose weight and improves female health. Also, it's just beautiful! If you dream to sit on the twine at home, then see our selection of the best stretching exercises for longitudinal and transverse twine for different levels of training.

Top 50 Stretching Exercises on Spagat

Stretching for longitudinal twine

The ability to sit on the longitudinal twine depends on the flexibility of the hip joints, as well as the elasticity of the muscles and ligaments of the thighs (especially the back surface of the hip and popliteal tendons). The rate of development of deep stretching depends on the natural leaning, but with regular workouts, it is possible to sit on a longitudinal twine.

We offer you the most effective exercises for stretching on a longitudinal twine at home, for which you will need a rug and blocks for yoga. Instead of blocks for yoga, you can use, for example, books.

Longitudinal sword

What is important to know:

  • Be sure to warm up before stretching on the twine. Without a warm-up stretching to the twine not only ineffective, but also is fraught with injuries.
  • Load in each post 1 minute. Gradually, you can increase the time and try to deepen the situation for the development of flexibility. Do not forget to stretch and right, and on my left foot with the same effort.
  • If you want to quickly take a longitudinal twine, train 5-6 times a week at least 30 minutes.
  • How quickly you can sit on a longitudinal twine depends on your natural data and effort during training.
  • If you want to stretch to a longitudinal twine, and on transverse sword, you can alternate two exercise plan every other day.

1. Tilt to straight leg

Put the leg to step ahead and lower the housing down, trying to get to the floor. Do not bend the legs in the knees and do not give the pelvis forward. Go away at the expense of hip joints, not the loin, so try not to round your back. It is recommended to use blocks for yoga if it is impossible to reach the floor with your hands. The basic exercise stretches the muscles of the back surface of the hips, which will help you sit on a longitudinal twine at home as soon as possible.

Simple version:

Tilt to straight leg

Complex option:

Tilt to straight leg

2. Tilt to foot on the elevation

Put your foot on the chair or on the table and lean towards it with all the body, trying to reach your hands to the foot. Feet do not bend in the knees, lean not from the back, but from the hips, to stretch the back surface of the legs. Start with a small height, but over time, lift the leg more and higher, keeping the correctness of the technique when the slope. Effective exercise stretches the rear surface of the hips, helps to develop a bunch-tender machine, which will improve your flexibility and will be the first step to stretching on the twine at home.

Simple version:

Tilt to the leg on the elevation

Complex option:

Tilt to the leg on the elevation

3. Tilt to straight foot from the semi-man

Put one leg to step forward, and bend the other to the knee. Bend to the straight leg, while lift the sock up to additionally pull the caviar. Try to put forehead on your knee, and put your hands on the floor as close as possible to the body. Go away from the hip to feel how the muscles of the back surface of the legs are drawn, including the legs. Exercise deeply stretches the back surface of the hips, improves the elasticity of the ligaments and is mandatory for execution, if you want to take a longitudinal twine from scratch at home.

Simple version:

Tilt to straight foot from the semi-man

Complex option:

Tilt to straight foot from the semi-man

4. Stretch standing

Stand straight, put your feet together or on the width of the shoulders. Make a deep tilt down from the hips, not rounding your back. Put your palms on the floor in front of yourself, on the exhale bite your legs and try to bring your head to the knees. The main thing is not to begun in the lower back, feel like a slope, as the rear surface of the legs stretches. The fold is a key exercise, the development of which will help you sit on the twine at home, as the muscles of both legs are being worked out and the flexibility of hip joints is improved.

Simple version:

Stretch standing

Complex option:

Stretch standing

5. Tilt forward with crossed legs

Stand right and cross the legs to stand in front of the left. Left forward with a straight back, put your palms to the floor. Feel how the muscles of the front legs are drawn. Be sure to repeat for another. When performing, do not round your back, otherwise the legs will not be involved as much as possible. The exercise deeply workers the muscles of the back surface of the legs, improves the flexibility of the hips and increases the elasticity of the ligaments, which is a prerequisite for twine.

Tilt forward with crossed legs

6. Dog muzzle down

Stand in the stop lying and raise the pelvis up, burning the back and straightening the legs. Hands should be straight, lower the head between them. Keep easy deflection in the lower back so as not to round your back. Try to get on the full foot and straighten your legs. If it does not work, then it is permissible to bend a little legs in the knees and stand on the socks. The exercise from yoga improves the flexibility of the whole body, but especially stretches the back surface of the hips, which will surely help you sit on a longitudinal twine from scratch at home in the case of regular training.

Simple version:

Dog muzzle down

Complex option:

Dog muzzle down

7. Twitage of dog muzzle down

Staying in Asan, a dog muzzle down, lift the right leg up, the most pulling it out and trying not to bend in the knee. At the same time you can climb to socks, if it is difficult to stand in full foot. In this position, do not round your back and do not raise your head, only the leg works. Do not forget to repeat the exercise for the left leg. The sword from the dog's dog is not only developing the flexibility of the thighs, but also reveals the hip joints, improves the strength and endurance of the body.

Simple version:

Cat out of a dog muzzle down

Complex option:

Cat out of a dog muzzle down

8. Pose Dancera

Stand straight, bend the right leg in the knee and remove it back. Clamp with your right hand stop and serve the body forward, lifting your leg as high as possible. Pull your free hand forward for equilibrium, do not bend the bearing leg in the knee. To save balance, look in front of you. Repeat for the left leg. The pose of a dancer develops not only flexibility, but also a sense of equilibrium, and is also one of the basic when learning vertical twine, but also for an ordinary longitudinal will also be useful.

Pose dancer

9. Longitudinal twine with a support for the chair

Put the foot on the sofa or on the chair, and then retreat as far as possible. Now put your palms on the support and try to break your leg, almost completely lowering it down. Repeat for another leg. Exercise is almost comparable by load with full longitudinal twine, but thanks to the elevation softer stretches muscles and ligaments. As a result, the hip joint receives a greater amplitude of movement, its flexibility increases, which will help in the future to sit on a longitudinal twine.

Longitudinal twine with a support for the chair

10. Deep depression

Stand right and step right back as far as possible. The front leg must be bent at a right angle, and the rear completely straightened. Lose as low as possible, while maintaining the balance, while the hands can be raised up to increase the stretch. If you want to increase the load, then lower your hands down, putting the palm to the floor. Keep your back smoothly, do not curl the lower back. Follow the lunge for the left leg. Excellent exercise for the flexibility of hip joint and stretching biceps of the hip, which will help you sit on the twine at home as soon as possible.

First do with your hands at the top to additionally stretch your back, the flexibility of which is also important for twine:

Deep depression

Then lower your hands on the floor:

Deep depression

11. Pose Lizard

Stand in the stop lying and from this position step forward with the right foot, putting a foot from the outside of the right shoulder. Lower the elbows to the floor and delay in the pose of the lizard, feeling how the muscles of the inner and rear surface of the hips stretch. You can lower the forearms to blocks, and not on the floor. The exercise develops the flexibility of the hip joint, increases its mobility and range of movements, and also improves the elasticity of muscles and ligaments, which contributes to the development of longitudinal twine.

Simple version:

Pose Lizard

Complex option:

Pose Lizard on forearms

12. Low lunge

Stand up in a high lunge and lower the knee of the back of the floor. Make sure the front leg bent at a right angle is knee-kick and secure the posture. To enhance the load, you can put the blocks under the palm, raise your hands up or put on the thigh of the front leg. Repeat for the other side. The lunges stretch the muscles of the back surface of the thighs and increase the elasticity of bundles and tendons, bringing you around to the longitudinal twine.

Select a convenient position for you or perform different types of attacks alternately:

Low lunge

Low lunge

Low lunge

13. Low drop with a turn

Stand in the bar on straight hands, step by right foot to the right shoulder and lower the elbows down. The knee of the left leg also lower on the floor. Expand the housing to the right, putting a hand on the right knee, and push it a bit to reveal the hip joint and feel the deeper load on the muscles and ligaments. Do not forget to perform for the left foot. Exercise from deep stretching on the twine at home will help you increase the range of movements of the hip joint and will prepare you for further load.

Pose Lizard with a turn

14. Low shin grazing

Stand up in a high lunge with the right foot in front, then lower the knee left legs down. Raise the back of the back leg and graze it with your left hand. Lower the right hand to knee a support leg. Pull the left leg on yourself, stretching thigh quadriceps. Do the same for the right leg. The exercise stretches the quadriceps, antagonist muscles of biceps hips, and therefore it takes stretching for twine at home for beginners, helping to improve the flexibility of the legs.

Low shin grazing

15. Low lunge with a chair

Staying in a low lunge, release the shin, but do not lower it down, but put a foot on the chair. Put your palms on the belt and bend the back of the knee as much as possible, stretching the thigh quadriceps. To strengthen stretching, put your palms on the floor on both sides of the front leg. Repeat for the other side. The exercise is well stretching the front of the hips, which makes the muscles with elastic and more appropriate for deep stretching.

Simple version:

Low lunge with chairs

Complex option:

Low lunge with chairs

16. Pose Lizard with knee support

Stand up in the bar on the elbows, under the hands to lay the blocks for yoga (can be without them). Right leg step to the right shoulder, putting a foot from the outside of the body. Knee left legs to lower on the floor. Try to put the foot ahead of the body so that the stretching is maximum. Repeat for the left leg. The pose of a lizard is useful in any embodiment for the disclosure of the hip joints, the elaboration of the rear surface of the hips and leading muscles, which will help sit on the twine from scratch at home without preparation.

Simple version:

Pose Lizard with knee support

Complex option:

Pose Lizard with knee support

17. Tilt to the straight leg with knee support

Stand in low lunge with the right foot in front. Now straighten the right foot and lean towards it with all the body, not rounding the lower back. Perform a slope from the thighs to feel the stretching of the back surface of the legs. For convenience, lower the palms on the floor. Try to lie on the leg of the stomach. Repeat for the left leg. A complex exercise helps deeply stretch the back surface of the legs, develops the elasticity of the binder-tendonal apparatus and increases the range of motion of the hip joint.

Simple version:

Tilt to straight leg with knee support

Complex option:

Tilt to straight leg with knee support

18. Tilt to straight leg with a support for a chair

Staying in a low loss, straighten the front leg, and the back of the back will tear off the floor and put the stool on the chair. Now lean towards the front leg to the whole body, not bypowing the back leg down. Repeat for the other side. In this exercise, the rear surface of the legs and the front of the muscles are simultaneously involved at the same time, which makes the muscles as deeply, increasing the flexibility of the legs and developing hip joints, which will help you quickly sit on the twine, even if there is no stretching.

Simple version:

Tilt to straight leg with a support for a chair

Complex option:

Tilt to straight leg with a support for a chair

19. Possea Pigeon

Stand in low lunge with the right foot in front. Lower the left right leg in front of them, put the palm on the floor on the sides of the case. Keep the back smoothly, keeping the light deflection in the lower back. Try to arrange the shin parallel to the housing, stretching the back of the legs and buttocks. To increase the stretching, lean forward, omitting the stomach on the shin and relying on the forearm. If comfortable, you can fold your hands in front of yourself on the floor and lower your head on them. Repeat for another leg. Powder pigeon stretches the jagged muscles, reveals the hip joints, increasing the range of movements.

Simple version:

Pose Pigeon

Pose Pigeon

Complex option:

Powder pigeon lying

20. Powder pigeon with tibia

From the pose of the pigeon, bend the knee of the back leg, capture and attract the foot to yourself. Stay in this position or try to strengthen stretching, leaning forward to the leg of the front leg. Put your head on your free hand and try to relax, feeling how the muscles of the thighs of both legs stretch. Repeat for the other side. The complicated headpoint increases the elasticity of the muscles of the thighs and stretches the beetal, which is useful if you want to sit on the twine at home.

Simple version:

Powder pigeon with tibia

Complex option:

Powder pigeon with tibia

21. Tilt to straight leg sitting

Sit on the floor, legs straightened, hands freely omitted. Bend the right leg in the knee and attract the foot to the housing. Bend to the straight left leg with the whole body, trying to lie on her belly. Grasp the foot with your hands, pulling the spine and stretching the back surface muscles. Repeat for the right leg. A simple exercise is developing bundles, tendons and muscles, stretching the rear surface of the hips and the legs, which increases the flexibility of the legs.

Tilt to straight leg

22. Sitting fold

Sitting on the floor, pull out your legs in front of yourself and lean towards them with all the body, trying to the breast and belly to lie on the hips. Go away from the thighs, I do not count your back, otherwise you will not feel how the muscles of the back surface of the leg stretch. Grasp the foot with your hands and delay the position in the most difficult position for you, lowering the housing as low as possible to the legs. Exercise not only well stretches the hips biceps, but also pulls the spine, improving the flexibility of the back and the whole body.

Simple version:

Stretch sitting

Complex option:

Stretch sitting

23. Tilt to the raised leg sitting

Sit on the floor opposite the low chair or table. Pull the legs under it, and one lift in front of you, without bending her knee. Put the leg raised to the chair and lean to it with all the case. After execution, change your leg. Another exercise for stretching the back surface of the thigh will help you sit on the twine from scratch at home, subject to stubborn workouts.

Slope to the raised leg sitting

24. Capture legs lying

Lie on your back, bend your legs in the knees. Straighten your right leg and wrap the foot with your hands, attracting the thigh as closer to the body. At the same time, do not bend the knee and do not break down the lower back and the pelvis from the floor. To enhance the load, straighten your left foot and continue to attract right to yourself. Do the same for the left leg. One of the most effective stretching exercises to the twine deeply workers the muscles of the back surface of the thighs, improves the elasticity of the ligaments and increases the range of movements of the hip joint.

Simple version:

Capture legs lying

Complex option:

Capture legs lying

25. Stretching with crossed legs

Lying on the back with straight legs, put a foot of the left leg on the hip right. Then lift the right leg up, graze it with your hands for the shin and attract it to the body. Do not bend the right leg in the knee, try to pull it up as close as possible to the stomach. Repeat for another leg. The exercise not only stretches the baked muscles, but also uses biceps of the hips and even the tibia, well stretching the back surface of the legs.

Stretching with crossed legs

26. Longitudinal twine sitting on blocks

Stand up in a high drop, then go down to low, pre-substituting the blocks for yoga under the hips. Straighten the front leg, conveniently by placing the thigh on the block. Then straighten the back, you can also put a block or a folded rug. Put the blocks to each other, if there is not enough height of one. Over time, replace blocks to lower, which will help you in the shortest possible time to sit on the twine at home without them. Instead of blocks you can sit on the pillows for convenience.

Longitudinal twine sitting on blocks

Longitudinal twine sitting on blocks

27. Longitudinal twine based on blocks

Take into each hand a block for yoga of small height and stand up in low lunge. From a low lounge, straighten each leg, trying to completely straighten them in the knees. Recommend to blocks that will be supported and will not allow to get injured from excessive stretching. Go only to the height of the blocks and delay in this position. Over time, choose lower blocks, which will help you progress in the development of twine.

Simple version:

Longitudinal twine based on blocks

Complex option (without support for the rear knee):

Longitudinal twine based on blocks

28. Vertical sword with a wall support

Stand your back to the wall and lean forward. Put your palms to the floor in front of yourself, and lift one leg up and straighten, leaning on the wall. The supporting leg is exactly almost close to the wall, the raised leg is rectified as much as possible, and the body is tilted forward. When performing an exercise, you can rush a little in the back to enhance the stretch. Repeat another foot. The exercise stretches the biceps of the hips and imitates a longitudinal twine, but with a support on one leg, which is easier to perform beginners.

Vertical sword with a support on the wall

Stretching on transverse split

The transverse sword is considered more difficult to master than longitudinal, which is associated with the unnatility of this situation for everyday life. Stretching on transverse sword requires a high level of flexibility of leading muscles, the development of hip joints and the good elasticity of the tissues surrounding them.

In our selection you will find the best exercises that will help you develop the flexibility from scratch. For execution you will need a rug and blocks for yoga. Instead of blocks for yoga, you can use the volumes of books.

Transverse sword

What is important to know:

  • Be sure to warm up before stretching on the twine. Without a warm-up stretching to the twine not only ineffective, but also is fraught with injuries.
  • Load in each post 1 minute. Gradually, you can increase the time and try to deepen the situation for the development of flexibility.
  • If you want to quickly sit on the transverse twine, train 5-6 times a week at least 30 minutes. How quickly you can sit on the transverse split depends on your natural data and effort during training.
  • It is usually more difficult to sit on the transverse twine and longer than the longitudinal one. Therefore, you can first achieve one goal - to sit on a longitudinal twine, and only then go to the development of transverse sword.
  • If you want to stretch to a longitudinal twine, and on transverse sword, you can alternate two exercise plan every other day.

1. Cap Plie

Put your legs on the maximum width of each other and dig socks to the sides. From this position, sway with a straight back, dropping to the parallel of the hips with the floor. Put your elbows on the hips or tilt the housing wrapped your knees with your hands. Do not assure the pelvis back, do not reduce your knees, holding Plie. The exercise effectively prepares to a deeper load, leading his legs into the tone and gently stretching the leading muscles of the thighs.

Simple version:

Plie

Complex option:

Cap Pelie

2. fold with a wide leg formation

Put your feet as much as possible from each other and lean down the straight back, trying to reach the floor. Begging the lower back, leaning away from the hips. Divide the legs as much as possible to put on the floor not only palms, but also elbows. The fold reveals the hip joints, increases the range of movements, stretches the muscles of the inner surface of the thighs and increases the elasticity of bundles and tendons, which will help you in the future to sit on the transverse split at home.

Simple version:

Wide Foot Stretch

Complex option:

Slope with wide leggings

3. Tilt with leg girth

Staying in the same position with a wide leg formation, lean towards the right leg, trying to lie on it with all the case, then to the left. After grabbing her legs and lower the head down, trying to put the painshore on the floor. The complicated folding option is more deeply working the muscles of the inner part of the hips, reveals the hip joints and increases their mobility, and also contributes to the activation of blood circulation in the small pelvis organs, which is useful for women's health.

Tilt

Tilt

4. Cleaning the case in the slope

Putting the legs a little wider shoulders, lower your hands down, keeping your back straight. Now take off the right hand from the floor and turn the housing to the right, feeling the stretching of the muscles of the left hip. Then perform twisting to the left to stretch the right thigh. The exercise gently stretches the hips and the sides of the housing, pulls the spine and improves the flexibility of the body, and also serves as an excellent stretching on the transverse sword at home for beginners.

Customization of the case in the slope

5. Stretching in side lunge

Put your feet as wide as possible and bend the right knee, lowering the pelvis down, the left leg must be completely straightened. Try to sit as close as possible to the floor, stretching the inner of the thighs. Repeat another foot. The basic stretching exercise on the transverse twine develops the flexibility of the legs, reveals the hip joints and stretch the thrust muscles well, and also makes elastic bundles and tendons.

Simple version:

Sidelock

Complex option:

Stretching in side lunge

6. Side lunge with support on the elevation

Staying in the side loss, put a straight foot on the chair, choose the height of the chair depending on the level of the stretching (the higher the chair, the more difficult to stretch). Bend to the straight leg or simply hold it in tension, feeling how the thigh muscles stretch. Repeat for another leg. Exercise will help deeply stretch the leg muscles, opening the hip joints and preparing the body to the transverse sword.

Side lunge with support on the elevation

7. Yoga-squat

Put the legs a little wider shoulders and dig socks on the sides. Run into deep squats, fully flexing the legs in the knees. Connect your palms together and dig elbows to the sides, resting them in your knees and a little on them pressed to enhance the stretch. Keep your back smoothly in one plane with hips. Excellent exercise for the disclosure of hip joints, stretching of the berium muscles and the inner surface of the hips.

Pose Girland

8. Breeding knees Sitting

Sit on the floor and bend your legs in the knees. Run your knees as far as possible from each other, so that they find themselves in the same plane with the case. Put the hands on the tibia, wear socks to the sides. Hold your back straight, without leaning forward and not being flexing in the lower back. The exercise is suitable for stretching on the twine at home for beginners, as deeply stretches the muscles of the inside of the thighs, increasing the flexibility of the legs.

Breeding knee sitting

9. Frog Sitting Pose

Sit on your knees and go down to the heels. Now rave his knees to the sides, trying to completely sit on the floor, so that the legs be on the sides of the case. If you managed it, you will twist the body to the left and right to strengthen stretching and gently stretch the spine. The stronger you divor the knees, the stronger the stretching, so Ideally try to silently go behind yourself. Exercise is suitable for soft thighs and especially effectively for beginners.

Pose Frog Sitting

10. Legs sitting

Sit on the floor and spread the legs to the sides. Bend one leg in the knee and attract the foot to the housing as close as possible. Another leg remains straight and freely elongated to the side. Try to take straight leg as far as possible from the center to enhance the load. Repeat another foot. Another option is a soft stretching for the inner part of the hip, which is perfect for beginners.

Legs sitting

11. Side slope sitting

Complete the previous exercise will help the slope of the body to a straight leg. To do this, pull the right foot to the side and lean to it with all the body, trying to bite the foot with your left hand. Right fluent place in front of you. Repeat the slope to the other side. The exercise not only stretches the side of the hull, but also increases the load on the thigh straightened leg, contributing to deep stretching of the leading muscle.

Side slope sitting

12. Stretching in a semi-speed

Sit on the floor and cross legs as convenient. Sing one leg back, not to flexing your knee, leave another as it is. Keep the position to the feeling of stretching the internal muscles of the hips, then repeat for another leg. A simple exercise will gently stretch the hips, increasing the mobility of the joints and the elasticity of the ligaments, and will also help you in the future quickly sit on the twine if there is no stretching.

Stretching in a semi-costume

13. Tilt with crossed legs

Sit on the floor and cross legs in the lotus position or make a simplified version. Cut forward with your hands, trying to lie on the floor to the entire case. If it does not work, then go for your forearm and fix the position. The exercise gently stretches the thrust muscles, but it is important to remember that the foot stretches more, which is above or ahead, so do not forget to change their position.

Simple version:

Crossed legs

Complex option:

Crossed legs

14. Sitting butterfly

Staying in the sitting position, connect the feet and cast your knees to the sides. Foot clas down the palms, attracting them as close as possible to the body. Keep your back smoothly, do not round the lower back. To strengthen stretching, lean forward, trying to fall onto the floor with all the body, but if it does not work, pull to the sensation of tension in the muscles of the thighs. The butterfly stretches the leading muscles of both legs, reveals hip joints, improving their mobility and flexibility.

Simple version:

Pose Butterfly

Complex option:

Butterfly sitting

15. Power Frog Lying

Stand on all fours with a support for the forearm and lower the housing down, at the same time spreading your knees to the sides. If it does not work for the floor, then hold a comfortable position, trying to breed your knees as wide as possible to go down as low as possible. One of the best exercises, the correct execution of which will bring you closer to the transverse sword. Here the hip joints are almost in a state of twine, and the muscles of the legs stretch as much as possible, which increases the flexibility of the legs and the whole body.

Frog pose lying

16. Frog pose with straightened foot

From the full pose of the frog with the stomach on the floor, straighten one foot and fix the position. Then change your leg. If it fails to lie down the body to the floor, put the rug under the knee and, while holding on straight hands, assure your leg as far as possible, trying to completely straighten it. From each time, lower the leg below, which will help you sit in the transverse sword. Exercise deeply stretches the muscles of the thighs, reveals the hip joints, improves the elasticity of bundles and tendons.

Simple version:

Frog pose with straightened foot

Complex option:

Frog pose with straightened foot

17. Butterfly Pose Lying

Lie on your back and bend the legs in the knees. Connect the stops and spread the knees to the sides. Put your palms on the hips and press on them, lowering below, but avoid sharp movements to not be injured. Try to arrange the feet as close as possible to the body, and the knees to dilute the most approaching them to the floor. A simple and effective exercise will improve your stretching, helping to sit on the twine at home.

Pose Butterfly lying

18. Knee to the body lying

Staying on the back, straighten your legs. Bend one leg in the knee and graze it with your hands. Expand the shin of 90 degrees and attract to yourself. Repeat another foot. Easy exercise stretches the berium muscles, but at the maximum turn of the tibia to the body provides a deep stretching of the thighs leading muscles, which increases the flexibility of the legs and brings you even closer to the full transverse sword.

Stretching lying with a spread

19. Leg opening lying

Beginners can miss this exercise due to possible complexity. Lying on the back, pull the legs straight. Raise the right leg, bring it to the body and take to the side, omitting as close as possible to the floor. Repeat another foot. The development of this exercise will help you quickly sit on the transverse twine at home and improve the stretching in the longitudinal, as the internal muscles of the hips are deeply stretched here and the range of movements of the hip joint increases.

Stretching legs lying

20. Discussion

Lying on the back, lift the straight legs up and dig them on the sides. Help your hands to lower your legs closer to the floor, but do not overdo it in order not to get injury. In this exercise, the leading muscles are well involved, which are included in the work when the legs are lowered under their own weight in the disconnection. In addition, the volume is almost transverse twine, only in inversion.

Discussion

21. Foot breeding on side

Lie on the right side and go for your forearm. Raise the left foot up, leading it to the case. Help your hand to pull the foot as close as possible to yourself. Do not bend the leg in the knee, pull it to the stress in the muscles of the thighs. Then change your leg. A simple exercise will help develop the flexibility of the legs and quickly sit on the twine, if there is no stretching, subject to regular stretching.

Blue leg breeding

22. Cross twine with a support for the forearm

Put the block for yoga in front of you and go on it with your hands or elbows. Divide legs as wide as possible, trying to drop as low as possible. To enhance stretch marks, sit on the floor, dig legs as wide as possible and lean forward, leaning on the forearm. In the future, try to lie on the floor by the body, stretching your hands in front of you. Deep stretching of the inner muscles of the hips will be the last step in the development of transverse sword.

Simple version:

Cross twine with a support for forearm

Complex option:

Slope in crosspath

23. Tilt in transverse sword

Strengthen the stretch in the transverse sword will help slopes to the sides. To do this, sit on the floor and spread the legs as wide as possible. Long with all the body to one leg, then to another, fixing the position. You can also perform lateral slope to each leg to additionally stretch the housing. Here, the muscles of the thighs and pelvis are not only involved, but the spine and the sides of the building also stretch, which improves the overall body flexibility.

Slope in transverse sword

Slope in transverse sword

24. Butterfly at the wall

Lie on the back, putting his legs on the wall. Approach the wall close, and then connect the feet and cast your knees to the sides. Put the palms on the hips or knees, easily pressed on them to omit below. This exercise stretches the inner part of the hips, but also relaxes the lower back, improves blood circulation in the small pelvis organs and prepares to a higher load.

Butterfly at the wall

25. Difference at the wall

From the butterfly in the wall, straighten your legs and spread them on the sides. Help your hands to lower the hips even lower to the floor. A disconsement with a support on the wall allows you to lower the legs as much as possible, stretching the leading muscles and well opening the hip joints, which increases their spectrum of movements. As a result, you prepare the body to full twine. This is one of the best exercises to quickly sit on the transverse sword: you can lie in such a position at the wall for a long time, deepening stretching.

Difference at the wall

26. Cross twine with a support for the forearm

The final stage will be a transverse sword with a support in hand. To do this, put your elbows on the floor and spread the legs to the sides, trying to almost fall on the floor. But in no case do not sit sharply to not injure yourself. Go to the minimum distance from the floor, it cuts it every time. So you will soon completely go down to the twine and finally, fulfill your dream.

Cross twine based on forearm

See also other stretching selections:

Why many people seek to learn how to sit on the twine? Yes, and as quickly as possible. It's simple, because the twine is an indicator of flexibility, grace, and it looks spectacular. It is possible to achieve an outcome absolutely at any age, even if we stretch for twine just at home.

The benefits and harm of the twine for women

For the female body, the twine is especially useful for the following reasons.

  • A rather strong and high-quality pulp of foot muscles and pelvis activates blood circulation, eliminating all sorts of problems in the zone of the small pelvis. The strengthening of the muscles and the ability to feel their own body, manage it, contributes to the calm course of pregnancy and greater confidence of a woman in successfully past births.
  • The abdominal zone is connected to the exercise for the twine (includes the lower part of the abdominal cavity, in which the digestive organs are located, and the pelvis). The constant work with which has a positive effect on the body as a whole. The muscles and the body are subjected to warm-up, the inflow of blood is also enhanced by the organs, their activity increases.
  • The alternation of activity, the load with the relaxation of the entire body improves the overall well-being, helps to be distracted from extraneous thoughts and focus on the task set, improves the quality of sleep and vital activity as a whole.

For harmful factors not only a female body, only the presence of contraindications and restrictions on the state of health, the execution of improper exercise equipment for stretching, the desire to quickly achieve twine by any means, without listening to the possibilities of the body and excessively increasing the load. What can have a negative impact on the state of health and cause serious injuries, stretching tendons, deformation of the joints and further progression of injuries acquired.

Which muscles are stretched with twine

Beginner load on the muscles in the process of stretching legs causes special discomfort and discomfort. All because all major muscles are involved in the complex of exercises to prepare for twine: buttock, muscles of the back and spine, calf, semi-dry, double-headed femur, tailoring, thin and others. In short, all the muscles located in the field of legs, buttocks, hips and backs.

How much time it is necessary to sit on the twine

In achieving a speedy result, the regularity of training, desire, diligence is assisted. Of course, in childhood, ligaments are softer, tendons and muscles are better than stretching rather and better.

But this does not mean that adults are worth a despair. For how much you can sit on the twine, depends solely on the degree of preparedness and desire.

With regular execution of effective exercises during classes from scratch, it will be possible to notice significant results after a few months, allocating for classes up to three days a week.

On the stretching to twine can be taken from a couple of months to a couple of years. Anyway, the process of stretching should be pleasure, and not to be in a burden . Then the result hees imperceptibly, well-being will improve and the body thanks for improving body quality and the development of flexibility.

Is it possible to quickly sit on the twine

In theory, even without the desired level of preparation, it is possible to achieve twine for the minimum amount of time. Another question is how much a negative result of such a twine will have an organism for the overall condition. Make a colossal number of injuries and stretching, which at the beginning may not even feel, such a sharp and powerful training is exactly capable. Especially with multiple execution.

Quickly - not always good. In this case, it is recommended to go to the goal gradually and measured. Make training properly and stretch without excellent load.

Is it possible to stretch every day on the twine

For some people, perform twine several times daily - the usual thing. With the proper level of preparation, this can be safely practiced, not experiencing about the consequences. Of course, when complying with the right technician and preceding workout.

But novice who still does not manage to have a full sword, do such practices every day is not recommended. In a stretching, regularity is required, even during the classroom: the phased acquaintance with the pies of stretching, the alternation of complex exercises is approximately 3 times a week with basic or other simple stretching and yoga exercises in their free time.

How to learn to sit on the twine at home

Twine should be performed only with complete confidence in its preparation and the corresponding stretching level.

How to do a stretching for twine: general rules

  • Before such a complex exercise for unprepared as twine, active muscle workout is an integral part.
  • When using inventory for stretching at home, it is important that a person has always been for the priest.
  • Go to the exercises of elevated complexity should only be supervised by the mentor experienced in this case.

Exercises for stretching twine

When performing, really unpleasant sensations are possible. Listen to your body.

Next, applying exercises.

Careful stretch of foot sports tape

  1. From the position lying on the back with straight legs, clasp the ankle tape.
  2. Take it alternately with the maximum tension in the same way.
  3. Hold in the tension for 30 seconds.

Strengthened leg stretching with tilt back

  1. From the situation sitting one leg bend to yourself.
  2. Color straight back, the heel up.
  3. Tilt the back of the back on the front leg.
  4. Strive to breasts to reach the knee.
  5. In the maximum tension, hold on 40 seconds.

Stretching legs with tilt back: photo exercise.

Lifting legs lying

  1. From the position lying on the floor, bend your hand in the elbow joint and focus on the floor.
  2. Pull one leg on the floor.
  3. The second strive to delay the head.
  4. Both legs straight, without bending knees.
  5. Hold in the maximum tension of 40 seconds, slightly swaying your leg to the head, then change the side.

Lift to yourself lying: photo exercise.

Halfpart with hands lifting in the castle

The exercise perfectly stretches the muscles of the back, besides what helps faster to make a twine.

  1. From the situation sitting one leg bent in the knee in front of yourself.
  2. Second in the right position. Take back the heel up.
  3. Behind your hand, commemorate in the lock and pull out higher, reinforcing stretching.
  4. Hold 30 seconds, then change the side.

Halfpart with hands lifting in the castle: photo exercise.

Stretching legs alternately

Exercise for transverse sword.

  1. From the position sitting on the floor with the straight legs widely on the sides.
  2. Sing one leg in the knee to the body body.
  3. Smoothly go down to the knee of a straightened leg.
  4. Hold 30 seconds.

Stretching legs alternately: photo exercise.

Exercise for stretching poning ligaments

  1. From the position of sitting on the floor with allocated widely on the sides of the straight legs "open" the twine.
  2. Holding back smoothly, without a deflection in the lower back, go down as close as possible to the floor.
  3. Hands assigned to thefts.
  4. Hold 40 seconds in the maximum tension.

Exercise for stretching pioneered ligaments: photo exercise.

Stretching legs alternately with stretching back and side press

  1. From the position sitting on the floor with the straight legs widely on the sides.
  2. Sing one's leg in your knee.
  3. Stretch fingers pull up.
  4. Clamp them with the opposite hand, leaning toward the straightened leg.
  5. Another hand is drawn to the knee of a bent leg.
  6. Hold the position of 30 seconds, then change the side.

Stretching legs alternately with backstage: photo exercise.

Spigat with support

  1. From the position standing one leg to put on the support, the second diverting back.
  2. Strive to go into twine.
  3. Support yourself with your hands on the support.
  4. Hold for 40 seconds for each side.

Putting with support: photo exercise.

Classic twine with an increase in the stretch of the back

Made during the high level of preparation.

  1. From the position of sitting in squatting, go out into the classic twine, reducing the pelvis slightly to the side.
  2. Strive to lower the body body next to the foot straightened.
  3. Hold the position of 40 seconds, feeling the maximum tension under the knees.

Classic twine with a tilt of the back: photo exercise.

Recommendations for beginners

Regular exercises, lack of excessive load, active workout, listening to body capabilities and control of landing techniques are the main recommendations.

Sometimes stretching can be quite dangerous and have consequences. That is why it is important in the first stages to listen to the recommendations of professionals.

Stretching, just like a power training, takes time to restore muscles.

Frequent stretching errors

  • Exercise for stretching exercises "in breaks between cases." The stretching of the muscles is a serious process and for it you need to highlight enough time. And also regularly train.
  • Continue to do despite pain and discomfort. They will be the norm under the observance of the equipment. Do not despair and throw everything after the first unsuccessful attempts.
  • Forgetting symmetry and compensatory exercises. It is important for the balance to make a stretching on all parts of the body, not forgetting after each exercise to pull the opposite muscle.
  • Is it harmful to combine strength with stretching? There is no need to combine the performance of complex stretching exercises with complex strength exercises. Everting muscles cannot retain the necessary balance and hold the joints.

Exercises for Stretching Shapagat in Video Format

Conclusion

Remember that the flexibility demonstration is not one year. Do not wait for instant results, making violence against body and organism. Get joy and pleasure from doing exercises yourself.

How to quickly sit on the twine at home: Top exercises

How to quickly sit on the twine at home

How to learn to sit on the twine. For what you need a twine. What affects flexibility and stretching. Top 19 effective exercises. Tips: how to sit on the twine.

Watching the gymnasts or simply flexible people, surprised by their excellent flexibility and stretching, many want to learn how to the same and the question arises - how to quickly sit on the twine at home in a short time.

This article disaccues in detail the most difficult issues and gives specific answers to solve this problem.

Why need twine

  1. Exercises for twine shape slender legs, taut buttocks and hips;
  2. Exercises Strengthen the muscles, encircling the spine, the so-called muscles bark . They prevent back pain and create prerequisites for a beautiful posture;
  3. As a result of the fortified muscles, the likelihood of stretching and dislocation with a sudden fall is reduced;
  4. The body becomes flexible and plastic;
  5. Stretching is useful for joints and tendons.

What affects flexibility and stretching

Men usually have less flexibility than women. Beautiful half of humanity makes it easier to transfers physical exertion on tensile tensions, muscles and tendons. In this connection, they are faster and easier to sit down on the twine.

Than a person younger than the bundles are more flexible and easily stretched. After all, not in vain, the children who have learned to sit on the twine at the cessation of training in more mature age, they will be faster than those who did not train at all. Adults can also sit down, but the time will need more.

Each of nature has its flexibility, one more difficult, it is easier to achieve the result. Everyone can sit on the twine, it all depends on time and effort spent.

Few people know, but nutrition affects the speed of muscle stretching. Need to drink an increased amount water This will improve flexibility, and feeding with a high protein content will help muscle fibers, ligaons and tendons more quickly restore After training.

  • Physical preparedness

People lead an active lifestyle with the presence of permanent body workouts, faster and easier to sit on the twine, as muscle fibers, more prepared for stress loads.

Exercises for twine

1. Fucks

Having accepted the necessary posture to make attacks, the knee of the back legs is necessary to omit on the floor, the head of the front leg is in a perpendicular position, the knee does not need to take forward. Lose as low as possible to maximize the pelvis approximation to the floor.

2. Foot capture lunge

In the posture position, it is necessary to lower the hand to the floor. Bend to the left foot must be seized with the right hand, turning the housing as shown in the picture. Such a possession well affects muscle for stretching for longitudinal twine.

3. Lizard

Staying in a pose for attacks, hands are put on one side of the foot. If flexibility, it is necessary to go down to elbows. Performing this exercise, the muscles will grow more and stronger and stronger to approach the ultimate goal - twine.

4. Tilt to straight leg

Again, the front leg is left out of the position of the fall, the hands are lowered to the floor, the back is straight. The feeling should be concentrated on the drop-down tendons with a feeling of stretching. It is very important for transverse and longitudinal twine, gradually need to move the leg to achieve greater flexibility.

5. Powder pigeon

In the pose for attacks, the front leg sinks to the floor and unfolds to the side. On the floor, the shin and thigh are completely lying, and there is a stop near the pelase. Next, the pelvis stretches forward and to the floor, it is not worth turning to the side. Bones pelvis are directed forward. If possible, it is necessary to lower your hands to the floor.

6. Complete pigeon posture

Previous posture complicated, pull up to the housing of the back leg. The pelvis without rotation stretches to the floor. If the flexibility is insufficient, skip it and follow only the posture number 5.

7. Rock up

It is necessary to lie on the back, with the help of an elastic ribbon, towel or belt, the leg rises up and stretches on yourself. Leg in the knee tendons are straight, which will allow you to feel the stretching Biceps hips and popling tendon. The second leg lies on the floor completely straightened, if it is too hard to do the exercise, it can be slightly bent.

8. Handscaping to the side

In the same position of the lying, it is necessary with the help of an elastic tape to remove the leg in one direction, then to another. It is necessary to follow the straightening in the knees of both legs to stretch the muscles stronger.

9. Fold

A fairly popular view of the exercise, it is necessary to ensure that the scope of the abdomen is needed to the legs, and not back and neck, just so stretches the biceps of the thigh. Keep your back straight, if you can't get to the legs, then use a towel.

10. Dog

Popular exercise in yoga, when it is fulfilled, the drop-down tendon and biceps of the thigh stretch qualitatively.

11. Dog with a leg raised

Having made the posture of the previous position, it is necessary to strictly vertically raise the leg up. The knees are tightened, the legs are straight, in the complex the spin and legs create a slide.

12. Top towards

When performing exercise 2 legs straight. The depth of the side lung depends on the degree of stretching. To preserve the equilibrium, with the help of hands you can rely on the floor, the back at the same time. Foot on the entire surface are on the floor. If it is hard to keep your back in a straight position, it is allowed to rely on the chair.

13. Running in the side

Having taught the position of the side lunge, the pelvis must be lowered as low as possible, the depth of the depth directly depends on the degree of stretching. The spin does not hurt at the same time, do not forget that during the squat the knee joint should not go beyond the sock.

14. Girlyadna

Singing the minor to the knees as deeply as possible. Keeping equilibrium is necessary to linger in this position as long as possible, feeling stretching in the groin area. Again your knees, they must be strictly under socks.

15. Butterfly

Beautiful exercise, but too hard in fulfillment, if the hip joints are not flexible enough. The main condition is strictly straight back, the heels need to be kept as close as possible near the groin.

16. Frog

It is good for transverse twine, it is necessary to push the legs on all fours, focus on the forearm. Being in the rack, it is necessary to strive for the legs to push the little every time wider.

17. The slopes to the side with the stretched legs

After preparing the preparatory exercises for heating the hip muscles and poning joints, go to the basic exercises. Sitting on the floor, stretch your legs as wide as possible, the back does not get round. Next, alternate slopes should be performed to the left-right. During slopes, you will feel how to stretch the muscles.

18. Tilt forward with stretched legs

Having finished the sloping to the side, perform the slope of the body forward, follow the back, it should be straight, so the muscles are felt and stronger. Feet after slopes, try to dilute as wide as possible.

19. Deep cried with spreading legs

To perform, chairs or blocks are needed, leaning on them costs more and more to perform a deep cried. Having achieved the maximum divorce of legs, delay in this position, follow the legs not bended in the knees. Do not allow sharp pain, in the case of its occurrence, it is worth a little lift. The state should be easy discomfort. Also, it is not necessary to sharply climb out of the twine, all movements smooth and careful.

How to sit on the twine: tips

  1. Perform regular exercises for 20 minutes, the best results are achieved when they are executed twice throughout the day (in the morning and evening);
  2. It is not necessary to train on a full stomach or not mediocre before its admission. Recommended 1 hour before reception or 2 after;
  3. You should not perform a set of exercises in the presence of pain before the start of the training;
  4. All exercises are controlled, no jerks and sharp movements;
  5. Performing any stretching exercises, relax them, they are so easier to stretch;
  6. Choose comfortable clothes for stretching, it should not "connect" or on the contrary to skip movements;
  7. Stretch in socks, and the best surface on a wooden basis (for example laminate, parquet).

Perform all the above exercises, observe the tips and twine to submit to you, good luck!

Twine is an acrobatic element. It happens longitudinal, transverse and checked. To sit on the twine, you must have a desire and regular workout. But how quickly you can achieve your goal - it depends only on you. In this article, we will consider: how to sit on the twine for the shortest period of time and get acquainted with the most effective complex of stretching exercises.

Basic rules for beginners

how to sit on the twine per month

  1. Great warp! Before proceeding with a stretching, be sure to make cardio load, that is, intensively run and jump at least 10 minutes, so that you sweat.
  2. Relax! No matter how strange it sounded, but the stretching occurs at the time of relaxation. When you experience muscle pain, you should not strain and compress the muscles, on the contrary, relax. It is worth noting that a strong pain cannot be tolerated, otherwise you can break the muscles and ligaments. The pain should be pleasant, or at least tolerant.
  3. Travel regularly! Power in constancy. The optimal number of workouts 5 times a week (to achieve a quick result). The time of one workout is 30 minutes (of which 10 minutes warming up and 20 minutes of stretching). At your request, you can increase the stretching time on well-being, but not to reduce it.

Complex of exercises for longitudinal twine

how to sit on a longitudinal twine

To sit on a longitudinal twine - you need to stretch the rear muscles of the thigh. To do this, perform 5 applying exercises below. It is worth noting that even after the entire complex for stretching, it is necessary to sit on the twine slowly and smoothly - without sharp jerks.

Spring

The spring is the most efficient exercise for twine. It performs immediately 2 actions - perfectly warms the rear surface of the hip and leads the muscles in tension.

  1. Put the knobs on the floor for the support, make the left foot and put it on the foot pad. The main weight should be on the right foot and the corner in the knee of the right leg should be straight (90 degrees). best exercises for twine
  2. At the expense of 1 - pull the back leg, at the expense of 2 - Promit down, slightly softening the knee. Repeat these 2 points within 30 seconds in a rapid pace on each account as the spring.
  3. Change the right leg on the left and plug another 30 seconds.

Fallen forward

best exercises for twine

  1. Put the right leg forward and left foot back to the knee. The corner under the knee of the right leg should be a little more than 90 degrees.
  2. Put the hands on the lower back.
  3. Provine and slightly pressing on the muscles between the legs.
  4. Hold in the statistical position of 30 seconds.
  5. Change the right leg on the left, then stretch another half a minute.

Classic stretch

Classic stretch for twine

  1. Help your hands behind the support (it can be a machine, pylon, windowsill, chair ...)
  2. Expand the knees to the sides and set the right leg back to the sock.
  3. Slowly bend the left knee, and glide with the right sock on the floor back.
  4. Dear 20 seconds at the bottom, then repeat the classic stretching of the ballerina on the other legs.

Fitness stretch

Fitness stretching for twine

  1. Lie on the back
  2. Tighten the right knee with your hands to the chest and delay 20 seconds.
  3. Straighten your leg and pull to the head of 30 seconds.
  4. Similarly, repeat the complex with the other foot.

Stretching at the wall

Stretching at the wall on the longitudinal twine

  1. Become next to the wall, go on the floor on the floor.
  2. Pump your left foot on the wall and try to press it closer, forming twine.
  3. Hold in this position for 20 seconds, then change the leg.

Complex of exercises on transverse split

How to quickly sit on the transverse split

To make the transverse sword, it is necessary to stretch the inner muscles of the thigh well. To do this, make 4 sets of exercises below. It is worth noting that the newcomer must be sisted on the transverse twine unfolding the knees up. If they are located directly and the newcomer will be diligently sitting on the twine, it will go on the knees, which can lead to injury.

Deep Pelle

Deep Plie for transverse sword

  1. Put your feet wider shoulders, pulling out socks and knees aside.
  2. Start slowly squatting, while maintaining the balance.
  3. Hold a minute in this position, then take a gently from the standpoint.

Fucking

Lunge to the side stretching on the transverse

  1. Make the lunge towards the right foot, and pull the left foot as much as possible and thread to the floor. It is worth noting that socks should be deployed in different directions.
  2. Go on your left hand about the floor, and the housing tilt to the straight leg, starting the right hand to top (in the III position).
  3. Hold in this position for 20 seconds.
  4. Similarly, make a fall away on the other legs.

Butterfly

Butterfly: Exercises on transverse split

  1. Sit on the floor, connect the feet together and open your knees.
  2. Hold in this position for 10 seconds. Butterfly: Exercises on transverse split
  3. Slightly push with your own hands, pressing the knees to the floor. If your knees lie on the floor without problems, you can take a weakness that you trust.

Return stretch

The best set of exercises for twine

  1. Lie on the stomach, open your knees to the side and connect the socks by making a nearest butterfly.
  2. Hold in this position for 15 seconds. Return stretch on transverse sword
  3. Open socks in different directions and pull 20 seconds.
  4. Straighten one leg and delay 30 seconds.
  5. Make a transverse sword, put the housing forward and promote 60 seconds.

Combinations of stretch marks

Combinations of stretch marks on the twine

Combination - This is a combination of two or more elements. So that the stretching passed more interesting, we chose the best for you. Do not repeat the same even even effective exercises. Always try something new, compose, change the sequence and invent something exclusive.

Sun

  1. Sit down, placing smooth legs in front of yourself.
  2. Open them as wide as possible. The best set of exercises for twine
  3. Go through the transverse sword and assemble the legs together, as shown in the photo instructions.

Stretching on the floor

  1. Go on the left side and elbow, bend the left leg and take the right leg for the heel.
  2. Pull the leg and hand up. Stretching on the floor for twine
  3. Straighten your left foot and hand.
  4. Take the leg opposite hand through the head.
  5. Put the body on the stomach.
  6. Navigate to the twine and bend the back of the knee.

Classic combination

  1. Become sideways to the support (machine, pylon ...) Classic combination for twine
  2. Put the heel into the right hand and expand the knee to the side. The knee of the support leg is bent.
  3. Pull the leg and hand up in front of yourself.
  4. Take the leg and hand to the side, while straightening the knee of the support leg. Classic stretch for twine
  5. Tilt the housing to the left.
  6. Get the right knee back. Classic stretch for twine
  7. Tilt the housing and pull the leg.

How to stretch on a wire split?

How to stretch on a wire split?

If you sat down on the twine - congratulations! And if you are no longer experiencing pain and discomfort, sitting on the usual twine, then I advise you not to stop there. Try to go in minus - that is, sitting on a wire twine. To do this, take the platform for example: Step either sofa (if at home).

How to stretch on a wire split?

Performance: Put the right foot on the platform, sit in a longitudinal twine and relax under the pressure of your own weight. Then turn on the transverse one, and then turn to the left foot to pull and pull the front muscles of the right leg. In the future, you can use 2 steps and raise the height of the platform. It will be very effective to stretch, if you ask you to pull you. I wish you success!

The sword for beginners may seem like a complex element, on the execution of which many people do not want to be solved. However, like any physical exercises, after stubborn training, you can sit on the twine, even if you do not have natural flexibility.

What are the twine are

Gymnastics and acrobatics includes a variety of types of twine. Somehow can be learned in a couple of months of stubborn workouts, and some will require half a year old for development.

Swordats are divided into several basic types:

  • Longitudinal
  • Transverse
  • Classical
  • Prodial
  • Horizontal
  • Vertical
  • Halfoshpagat

Consider more each of them.

Transverse sword

The essence of the transverse sword is to dilute the legs at the maximum angle in different directions. Even despite training, some people, as a result of their physiology, will not be able to fulfill this element - the case lies in the structure of the pelvis, which does not allow the body to take such a position. Men, by the way, master the transverse sword is easier than women - women's hips are small for such exercises.

Longitudinal sword

With longitudinal twine, the legs are divorced in two sides - back and forth. Properly accepted position forms a longitudinal line in the direction of the legs.

Here, in contrast to the transverse sword, women have a small advantage - men have a powerful back surface of the thigh, it is hard enough to develop for a longitudinal twine.

Classic sword

This element came from acrobatics. The exercise lies in the laying of the legs in such a way that the angle between the internal surfaces of the hips was equal to one hundred eighty degrees.

Providing sword

This version of the twine should be done particularly neatly, depreciation will be required. You need to start the exercise while standing on the support and gradually sitting on the twine, as shown in the picture below. After the adoption of the right position, it turns out, the angle between the legs is more than 180 degrees, since one of them is on the support. That is why this option is called "spent".

Horizontal twine

Based on the title, legs should be directed in different directions along the horizon line.

Vertical sword

The vertical version of the twine is better to perform with a support, for which you can stay with your hands - it will be easier and safer. The legs are bred from a standing vertical position, one leg rises vertically up, perpendicular to the floor.

Halfoshpagat

Half-shit is a good preparatory exercise to a full-fledged spat. It will take several workouts for its execution. Sit on the floor, sew one leg as much as possible to yourself, and pull back the second. Lock in this position and pull the housing to the stretched leg.

Workout in front of twine

To sit on a twine without injuries, it is necessary to warm up the muscles, for this, a complex of exercises are performed, which are described below.

Butterfly

This exercise is aimed at stretching the thigh muscles, especially the inside. It also increases the flexibility of inguinal ligaments, which play an important role in twine.

Sit on the floor, bend your legs and connect the feet together, tightening your heels to yourself, as shown in the picture. Hands up with your knees, try to press them into the floor. The back at the same time should be even, you should not feel any painful sensations. In case there is no discomfort, try pulling both hands and pull the whole body forward.

Frog

This type of warm-up exercise is particularly well stretched in the inguinal ligaments and the inner surface of the hip. Take the starting position - Lie the belly to the floor. Legs to spread in different directions, bend in the knees. Wear a foot so that your body forms the letter "P". Try to hold out in this position for a few minutes, then slowly reduce the feet together, the pelvis should remain on the floor.

Socks in floor

This exercise strengthens and stretches the muscles of the thigh, ligaments in groin and under the knee. Come to the wall and lie on the back. Raise your legs up, tighten the body to the wall. Start breeding your feet in different directions, neatly, without sharp movements. Divide on the maximum distance, lock in this position for a few minutes. In the original position, come back also slowly and gently, without jerks.

Stretching for twine

Major exercises that are aimed at improving muscle elasticity, strengthening joints and stretching ligaments.

Vasp

Bend one leg in the knee, lower the housing closer to the floor, removing the second leg back. Enroll on the foot of the second leg, pull to the floor. Hands can be lifted up, or folded on the knee.

Dove

Sit on your knees, then ride one leg back, and bend the second to the knee and throw forward. The body weight should be on the front leg, handle the floor. If the exercise is easy, you can increase the load to put the chest on the cavard stretched forward.

Lunge on the knee

Please accept the same position as in the exercise "drop". Hands are moving to the front leg, put your back on the floor so that the knee concerned him. Straighten your back, put your hands on the pelvis area, drive away a little back.

How long to train to sit on the twine?

The time that will be required to complete the exercise depends on the perfection, the physiological features of the body and the number of training.

If before that, the man was engaged in gymnastics and regularly did stretch exercises, then the twine can be mastered in one or two months. In the event that there is no such experience, there is much more time.

Physiology to achieve 20 years of age can significantly affect the time that will be required to achieve the goal, both in the positive and negative side. Paul also plays an important role - men will need from six months to ten months to sit on the twine from scratch. So it turns out due to the fact that stretching the muscles and ligaments to women is much easier than the male floor.

Do not forget that the twine has some contraindications. You can not do the exercise if you have:

  • Problems with the spine;
  • Osteoporosis;
  • Osteochondrosis;
  • Pathology and chronic diseases associated with the circulatory system;

Tips how to sit on the twine faster

These tips will help learn twine faster.

  • The elasticity of muscles and skin covers depends on the number of water consumed by man. Sitting on the twine will be a bit simpler if you regularly use the required amount of fluid;
  • It is not recommended to perform stretching exercises and sit on the twine, when you have bad well-being, the aggravation of some kind of disease or critical days;
  • Hot shower before training will help heat and improve the elasticity of the muscular system and skin;
  • It will be useful for a small massage before starting training;
  • Properly handle: in the morning - complex carbohydrates and fiber, in lunch - protein and fats, and in the evening for dinner - quickly absorbed carbohydrates;
  • Parallel stretching, engage in running exercises and make cardio training. It will help strengthen the muscles, prepare the body to loads, improves blood circulation.

Conclusion

Twine, like any other gymnastic element, requires a person significant effort and perseverance. More flexible bundles and muscles will allow a person to master the element faster, it all depends on the physiological characteristics of the body.

Follow the advice, regularly train, make stretching exercises. It is also necessary to lead a healthy lifestyle and give the body the right amount of water, vitamins, proteins, fats and carbohydrates. It will accelerate the achievement of the goal and after a few months your body will be flexible enough to sit on the twine.

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