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

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

How to learn to sit on the twine

The correct execution of the twine is checked simply: the spine easily twists, bends and arches without tension and pain. Therefore, during classes, special attention should be paid to the position of the joints and spine.

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

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

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

When you should not learn to sit on the twine

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

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

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

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

How to start stretching exercises

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

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

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

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

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

Exercises on how to sit on a twine at home

Seated leg stretching exercises

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

Stretching exercises in a standing position at home

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

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

Effective yoga exercises for stretching

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

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

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

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

So, what are the types of twine:

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

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

How to sit on the twine for a month at home

Exercises for longitudinal twine at home

Exercise 1

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

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

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Cross twine exercises

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

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

Exercise 1

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

Exercise 2

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

Exercise 3

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

Exercise 4

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

Exercise 5

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

Exercise 6

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

Exercise 7

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

Exercise 8

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

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

Exercise 9

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

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

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1. Warm up well. Without consequences, only small flexible children skip the warm-up. If you do not want to limp to the emergency room, warm up for at least 10-15 minutes.
2. Don't rush things. Some people may need more than six months to sit on the splits. Others, due to the characteristics of the hip joint, will never be able to do this (but this happens quite rarely). In any case, take your time. If you have to endure severe pain, then your body is not yet ready.

Follow these rules, and you can avoid injury during stretching, regardless of age.

What should be the warm-up

Before you start stretching, you need to warm up the muscles well. Start with 10 minutes of cardio.

If you work out in the gym, you can run, pedal on an airbike or other cardio machine, jump rope. For the home, a mix of exercises is suitable:

1. 20 jumping jacks.

2. 40 exercises "Rock climber".

3. 15 squat jumps.

4. 20 steps to the hill with the knee forward (can be done with or without dumbbells).

Do the exercises intensively and, if possible, without stops to warm up well. After that, do a few dynamic stretching movements:

1. Circular movements of the thigh - 10 times on each leg.

2. Deep squat with knees turned to the sides (sumo squat) - 10-15 times.

3. Deep lunges to the side - 10 times on each leg.

After these exercises, you can move on to static.

How to do static stretching

Sit on the floor, bend your knees and put your feet together. The back is straight (can be done against the wall), the knees lie on the floor or tend to do so. Do not put your hands on your knees or let someone do it. Try to press your knees to the floor with muscle strength.

Hold at the extreme point for 0.5–2 minutes.

This exercise opens up the hips well. Get on the floor on all fours, spread your knees as wide as possible to the sides. You can bring your feet together or leave your shins at a 90-degree angle to your hips.

Place your forearms on the floor and lower yourself as low as possible. Ideally, your thighs should be on the floor. Maintain this position for 30 seconds to two minutes.

Half twine

You can move into this pose directly from the frog. To do this, rise a little, straighten one leg and continue to lower. The straight leg looks clearly to the side.

Sit in this pose for 30 seconds to two minutes and switch legs.

Sit on the floor, spread your legs as wide as possible, straighten your knees and pull your toes towards you to protect your knee joints.

Begin to gradually lean forward with a straight back, feeling a stretch in the groin and under the knees. If stretching allows, place your forearms on the floor, but don't arch your back. Ideally, you should lie on your stomach on the floor, but this may take more than one month.

Find your maximum bending height and hold the pose for 30 seconds to two minutes.

This stretch is often practiced in choreography. Lie close to the wall, lift your legs and lean them on it. Spread your legs to the extreme point, relax and stay in this position for five to 20 minutes.

During this time, the legs under their own weight will sink very slowly, improving your stretch. Just don't stay in the pose for too long or you'll have a hard time bringing your legs together without help.

Leg-split

After all the exercises, it's time to try the transverse twine itself. Place your palms or forearms on the floor (depending on your stretch) and gently move into a split.

Pull your socks up or put your feet on the floor so that your knees look forward. Try to relax and breathe evenly.

Stay in this pose for 30 seconds to two minutes. If you hold the splits for 30 seconds, you can rest and repeat 3-4 more times.

How to breathe while stretching

Out of habit, muscles automatically contract during stretching to prevent injury. This tension limits your range of motion and prevents you from properly stretching your muscles and connective tissues.

Helps you manage tension and deepen stretching. Use it in any position.

Inhale slowly through your nose, filling your chest and belly. Imagine that there is a balloon in the stomach that needs to be filled with air. As you exhale, deepen the pose a little, if possible.

How much and when to stretch

To maintain and increase the effect of stretching, you need to perform it regularly. As scientists have found Everyday Stretching, after exercise, the muscles of the back of the thigh remained as long as possible for 15 seconds, and in general, the effect lasted up to 24 hours.

So that you don't have to stretch again each time, don't take a break for more than 24 hours.

It is best to practice every day at the same time: this will help form a habit.

As for the time, it is better to choose the evening for stretching. Michael Smolensky, professor of bioengineering at the University of Texas and co-author of a book on biorhythms, states The Peak Time for Everything that in the evenings, joints and muscles become 20% more flexible, which means there is less risk of injury.

You can stretch in the morning, just warm up well and be careful deepening the postures.

That's all. Write in the comments how long you stretched before you sat down on the twine.

Starting to engage in physical exercises, most people set themselves very specific goals: to lose weight, tighten the figure, get rid of stoop. Is it worth spending time and effort on practicing a complex ballet and gymnastic pose in order to demonstrate your skill to relatives and friends on occasion? Before you sit on the twine at home, you will have to do stretching exercises for several months, and this path to the goal is much more important than the result.

Necessary for twine, improve blood circulation in the pelvis and abdomen; help to remove the "lifeline" at the waist, work out the muscles of the abdomen and hips, correct posture. Trained muscles and ligaments allow you to increase the power load, which means creating conditions for intensive muscle growth and the formation of their relief.

It is impossible to train stretching for people with serious injuries and diseases of the spine and joints, especially in the pelvic area; with bruises and injuries of the legs and a tendency to hypertension. Cancel classes during a cold with a fever and any day when you feel unwell.

The joints are movable joints of the bones of the skeleton, which move relative to each other with the help of muscles, and strong bundles-ligaments connect the bones to each other and limit the range of motion of the joints. When the ligaments become more plastic, the amplitude increases - this ability is called flexibility:

• active (during independent movements);
• passive (with external pressure).

It is believed that the mobility of large articular joints increases from primary school to adolescence, remains unchanged for two to three years, and then gradually decreases. However, adults with the help of regular stretching can regain youthful flexibility, and untrained guys and girls quickly lose their advantages.

Stretching rules

The basic rule of independent stretching training is accuracy and gradualness, so as not to injure muscles and ligaments that are unusual for loads. First, the simplest movements are mastered and performed with a minimum number of repetitions and approaches. If you do not have the opportunity to train step by step with a mentor, but it is difficult to study at home, find suitable lessons on youtube (for example,). But do not repeat the movements of the gymnasts on the video of their demonstration performances, so as not to damage the ligaments.

Beginners are recommended to train three times a week: once a day for half an hour or twice a day for 15 minutes. Over time, you can move on to daily classes or “five days” and practice once a day for an hour or twice for half an hour.

In the first half of the day (before 8-9 am) the flexibility of the body is reduced, but training for its development is most effective; in a cool room, the muscles cool down, and in a warm room, stretching is easier. With overwork, active flexibility decreases, but you can continue to work with a partner, training passive. To do this, you can perform the following exercises:

1. Pull the muscle to a slight soreness, after 10-15 seconds the pain will go away. Does the muscle keep hurting? This means that you are not yet ready for such a load, and it is better to reduce it.
2. Exercises are performed on each side of the body. If one of them is weaker, it is with it that you need to start and pay more attention to it during the lesson.
3. Don't hold your breath unless it's in the instructions for the exercise. Breathe evenly and deeply, help the muscles to relax and stretch.

Take a hot shower 10-15 minutes before class. At the beginning of the warm-up, rub the hips, legs and entire body; run in place, jump rope, swing and rotate your legs, tilt and turn your torso, squat. Do each exercise in one or two sets of 5-8 reps. Warm up until you sweat, but at least 10-15 minutes, and the lower the level of training, the longer the warm-up.

In the first or second lesson after the warm-up complex, determine your capabilities. Holding on to the support, spread your legs as wide as you can, and gently lower yourself to your limit. This is your personal benchmark against which you will compare your achievements.

Learning longitudinal twine

For most people, the longitudinal split is easier to learn - in its biomechanics, this movement resembles a stretched step or running with wide steps, and the same muscles work in it. The pose should be held from 30 seconds to a minute, exercises should be done in 5-8 sets.

1. . Stand up straight, arms along the body. Step forward into a deep squat on one leg, and lower the knee of the other leg closer to the floor. After pushing off with the supporting leg, return to the starting stance, immediately change legs and repeat at a good pace for 3-5 minutes.
   
2. . Step forward, transfer your body weight to this leg, and rest your palms on the floor on both sides of the foot, the back leg is stretched to the string. Stretch forward so your chest remains parallel to the floor. Fix the pose for half a minute to a minute.
   
3. . Starting position - as in a deep lunge. Lower the back leg to the knee, the front leg remains bent at a right angle. Place your palms or fists on the lower back, bend back, lowering the knee of the back leg to the floor.
   
4. . Alternately pull your legs as close to your chest as possible or stretch your torso to the raised leg (you can pull the leg with an elastic expander or rope).
   

The stretch increases in stages when a ballistic stretch is added to the static stretch: you bounce when performing lunges, pushing off with your supporting leg in a normal lunge or hands from the floor in a deep lunge. To relieve the pain of a muscle strain, take a hot sea salt bath after exercise.

"Runner"

In yoga, this pose is called Ardha Hanumanasana (half monkey pose, or half longitudinal twine) and is considered preparatory to the twine - Hanumanasana. Stand straight, make a deep bend and rest your palms on the floor further in front of you in line with your feet: the head between the elbows, straightened legs and torso with emphasis on the hands form a triangle. This is the starting position.

1. Push the left leg forward - it is bent at the knee and rests the foot on the floor between the palms.
2. Put your right knee on the floor and stretch your pelvis backwards, and simultaneously straighten your left forward (the thigh of your right leg is at a right angle to the floor).
3. Straighten your back, stretch the top of your head up, feel how the muscles of the straightened front leg are stretched. If possible, do a few tilts to the straightened front leg, leaning on your hands. A more difficult option is to tilt to the leg with arms extended forward.
4. Hold the pose for as long as you can, but at least 30 seconds. Return to starting position and repeat for the second leg.

We master the transverse twine

For some people, transverse stretching is easier than longitudinal stretching. However, for most men and women, it is more difficult to make a transverse split than a longitudinal one - such movements are not used in everyday life, and our body is less adapted to them. Exercises are performed 5-8 times (or 3-5 minutes) for 3-5 sets.

1. . Spread your legs wider than your shoulders, put your palms on your waist. Bend back deeper.
   
2. . Spread your straight legs wide and bend over so that your back remains parallel to the floor (arms extended forward, look straight ahead). The wider you can spread your legs, the closer to the floor your palms will be, and you will be able to bend over, leaning on them. Over time, you will be able to perform tilts based on the forearms.
   
3. . Spread your legs wider and roll from foot to foot: one leg is bent, the other is stretched into a string. Perform rolling without jerks, do not rush.
   
4. . Sit on the mat, spread your legs wider and try to lower yourself forward, chest to the floor. To prepare for this exercise, do inclinations to the straight legs apart from a sitting position for several days.
   

The block is completed with a squat with extension, in a wide stance: the knees are apart, and the hips are turned to the sides. Do not pinch your back, it should be straight and relaxed. Stay in the squat for half a minute or how long you can stand.

Lateral low lunge

Cross split training often includes an asana called the "side low lunge" or Parshva Anjaneyasana. Each successive position of the body is fixed for 15-30 seconds.

1. Stand up straight, arms along the body with palms inward, legs apart wider with toes slightly inward so that the outer edges of the feet remain parallel. Bend over without bending your back and legs; palms on the floor on the line of the legs; bend slightly. This is the starting position.
2. In the slope, rest the elbow of your left hand under the knee of the leg of the same name, bend the knee and squat on this leg, pressing on the tendon until you completely sit on it. The right leg is straightened, its toe is on the floor.
3. Maintaining balance and without lifting the elbow from the knee, join the hands in a “boat” (namaste mudra), the back is straight, the crown stretches up.
4. Turn your right foot with the heel down and stretch it.
5. Repeat the movements in reverse order until you return to the starting position. Repeat for the other leg. This asana not only opens the hip joints, but also strengthens the knee ligaments and corrects the shape of the legs.

Morning exercises for stretching

If you have never done gymnastics before and know about stretching only from the Internet, it will take many months to master the twine from scratch. The main thing is not to rush, not to despair and be able to endure. Start small: every day, instead of morning exercises or together with it, perform this set of exercises for stretching the twine at home. Each exercise is done for three to five minutes for 1-5 sets, at the highest point of the pose, linger for at least 30 seconds.

1. Sit on the floor with your legs apart (the wider the better). This is your starting position in which you will do the following three exercises:
   • alternately bend to the legs, trying to fold in half, like a folding knife;
   • from the same position, perform a stretch;
   • stretch with all your might to the tips of the foot or pull them towards you with an elastic band.
2. Standing stretching is performed in the second half of the workout, when the muscles are ready for it. Stretch carefully, do not rush:
   • spread your legs wide, try to touch the tips of your feet with your palms, do not bend your knees;
   • get down on one knee, stretch the other leg in front of you (this is a lightweight pose of a runner). "Pull the toe" for about a minute, if you can - lean towards the leg;
   • bending over and resting your hands on the floor, gradually spread your legs. If you feel pain or severe discomfort, stop the exercise, otherwise you can tear the ligaments.
3. Butterfly. Sit on the floor, fold your legs foot to foot and sit in this position for as long as you can, gently swaying your knees. Over time, try to lie down on the floor in front of you, leaning lower and lower.

Search the Internet for photos and videos on yoga for stretching and supplement your program with other asanas, and soon you will be able to give advice to your friends on how to sit on the twine at home. It is easier to do it to music (but such that it does not distract you from the sensations in the muscles) or to the sounds of nature. There are such collections on many sites dedicated to yoga.

For many people, twine is not given even after six months - a year of hard work, but there is nothing to worry about. Stretching helps the body "remember" its natural flexibility and plasticity, and with each workout you will go lower and lower. Do not quit classes, and one day you will succeed.

Effective exercises for beginners

Sh pagat is not just a spectacular pose. For those who master it, twine will bring many benefits: from the beautiful shape of the legs and the press to the improvement of the genitourinary system, spine and intestines. In addition, lightweight twine is a good preparatory exercise for pregnant women and even for those who are just planning a pregnancy.

There are several types of twine:

• Transverse
• Longitudinal
• Sagging
• Vertical
• Twine on hand

Longitudinal twine is 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.

To do this, there are several fairly simple exercises:

1. The first of these is the so-called runner's pose. Before starting the workout, stand straight, spread your legs shoulder-width apart, inhale and exhale several times, straighten and relax your shoulders.

Lunge with one foot forward and place it bent at the knee on a full foot so that from the knee to the foot the leg is perpendicular to the floor. Place your palms on the floor on both sides of the foot, keep your head straight and look ahead. Holding this position for about a minute, spring, pushing off with your palms and straining the muscles of the perineum.

2. The next pose is a logical continuation of the one described above. Straighten your body, arch your back, and raise your arms. Stretch as high as you can with your palms together and your shoulders back.

This exercise not only strengthens the muscles of the perineum and stretches the legs, but also very good for the spine. Breathe evenly and look ahead without tensing your facial muscles.

3. The following exercise effectively stretches and trains the muscles of the “front” leg. Don't forget that everything poses must be performed evenly: both for the right and for the left half of the body.

So, lower the leg left behind to the knee, the other leg should remain perpendicular. Place your palms or fists on your lower back and bend back as far as you can, with your head thrown back or keeping it straight.

4. Take the original position: one leg is bent at the knee and thrown forward, the second stretches back. Place your palms on either side of your “front” leg with your toes facing each other, with your elbows apart. Stretch your chest towards the floor, keeping it parallel to the floor surface.

5. Continuation of the previous exercise. From the same position, try to touch your chest and chin to the floor.

6. Take the basic pose again. Bring the knee of the “back” leg as close to the floor as possible, thereby pulling the muscles and warming them up before moving on to twine. The final pose is a longitudinal twine or its maximum possible option for you.

With each workout, you will get closer and closer to the perfect version of the desired pose. At the same time, your muscles and joints will be gently warmed up and exercised, putting your body in order.

Want to speed up your goal? Find out . A few simple tips to help you master this exercise as soon as possible.

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Cross twine

Cross twine is much more difficult to perform. At the same time he 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.

There are several not very difficult exercises that prepare the legs for the transverse split pose. Even if the pose itself is not given to you right away, all these exercises will benefit and serve the beauty of your body.

A set of preparatory exercises:

1. The simplest exercise is the deflection in the lower back. Spread your legs wider than shoulder-width apart, and rest your hands on your lower back. Bend back as far as possible, try to see your heels.

If you don't mind pumping up the abdominal muscles, try taking your hands off your waist and put them on your stomach. But be careful - do not rush with heavy loads if the body is not yet prepared for them.

2. Stand a little straight, take a couple of calm and deep breaths. Lean forward keeping your back parallel to the floor.

Stretch your arms forward, you can clasp your palms in the lock. Raise your head, look ahead. The legs should be spread wide, so that the necessary muscles are tensed and warmed up.

3. Now try a deep tilt with your palms. The legs are placed so that the shoulders and elbows fit between them. Bend down, resting your palms on the floor. The pelvis, as it were, stretches up, and the shoulders down. The back should be relaxed, the neck and collar area too. Try not to bend your knees.

In this position, you can sway gradually achieving the desired effect. Do not rush to get into position with a swoop, stretch slowly and thoughtfully.

4. When the muscles are ready, you can perform the previous exercise with support no longer on the palms, but on the forearms. This is another step towards the transverse twine.

5. One of the really hard strength exercises is the wide leg squat. It is necessary to perform about eight approaches, and over time, more.

Stand in the starting position, stretch your arms up. Socks must be turned outward, so stretching the legs is even more effective. Slowly do a deep squat, keeping your back relaxed and straight. The knees are widely separated, the hips are maximally deployed.

6. The next pose may not be available immediately. This is the same squat as in the above exercise.

Sit down and stay in this pose maximum possible amount of time(at least 30 seconds). The knees and hips are as wide apart as possible, the back and loin are straight, the gaze is directed forward.

7. The next exercise is known to everyone from school. These are side lunges. Spread your legs wider and perform lunges alternately - either on the left or on the right leg. Bend the knee of one leg, and stretch the other from the very tips of the fingers.

If this exercise is just a light warm-up for you, try grabbing your ankles, and using them as a lever, lean deeper and closer to the floor. The minimum number of repetitions is about eight.

8. Now try to spread your legs as wide as possible and close to the position of the twine itself. Lean forward and keep your back parallel to the floor while leaning on the elbows. As you inhale, tighten your leg muscles as much as possible, and relax as you exhale.

These are the last steps to the twine. In the same position, with support on the palms, you can do push-ups. They will help not only strengthen the legs, but also the back, and the abs, and arms.

9. Without lifting the body, try to lower the perineum and stomach to the floor. If this is already possible, then the matter remains small. Try to straighten your pelvis even more, put your feet on your heels, toes up, and straighten your back.

Remember that all preparatory exercises are as useful as the twine itself. They improve blood circulation in the spine, normalize the intestines and the functioning of the genitourinary organs, not to mention how positively such training affects the appearance and general well-being.

Such types of twine as sagging (when the angle between the legs is more than 180 degrees) or in the handstand are the aerobatics of gymnastics. They are possible only after mastering the main varieties of posture - longitudinal and transverse twine.

In conclusion, we suggest watching a video lesson on ballet stretching. With the help of this set of exercises, you can properly stretch your muscles and sit on the twine even faster.