How to sit on the twine at home is of interest to many. For some, this is easy, and for some, it is hard work, but does not complete the task. The main thing is to achieve a result, perform a certain set of exercises, stretch daily, and you can also purchase a special simulator.
Basic principles of training
There are only 2 standard types of twine dynamic and static.
dynamic called vertical split or split in a standing position, static is performed in a horizontal position, sitting on the floor.
To achieve the desired result, it is important to follow the basic principles during training:
✔ Start pulling the ligaments only after the muscles are well warmed up. For this, such simple physical activities as running, walking up stairs, jumping in place or with a rope are suitable. Without preheating the muscles, there is a risk of tearing the ligaments. And their recovery can take more than one month.
✔ During exercise, the back must be straight.
✔ Workout should be divided into two halves. In the first, do exercises for dynamic twine, and in the second - for static.
✔ If classes are held in cool rooms, it is recommended to wear leggings or leggings on your legs - it is very important to keep the ligaments warm.
✔ Breathing is important during training. It should be calm without sharp breaths and delays.
Optimal exercise frequency
To be able to sit on the twine, you need to regularly conduct training sessions. The speed of obtaining the desired result depends on their quantity and quality.
It is best to stretch your muscles daily. But you should not expose the muscles to a load of 2-3 hours. Just 30 minutes a day is enough, and ideally 25-30 minutes in the morning and evening. This frequency of classes is the most optimal, so that the effect is already in a couple of months.
Necessary exercises for stretching muscles
Warm-up, muscle warm-up. How to do, how much. The main mistake of those who want to sit on the twine is to start classes without prior preparation. Before starting physical exercises for stretching the ligaments, as mentioned above, it is necessary to warm up and stretch the muscle tissue well. To do this, it is quite enough to spend some 10 or 15 minutes on light physical exercises:
- running in place
- jumping rope,
- jumping in place
- squats,
- circular rotations with legs bent at the knees,
- dancing.
Below are the necessary exercises to get the desired result.
Muscle stretch
1. For proper execution, you need to sit on the floor and spread your legs in a V. The wider they are divorced, the better. Keeping this position of the legs, tilt the body to the right leg, trying to clasp the feet with your hands. Then repeat the inclinations to the center and to the left leg. Stretch, try to get as low as possible. It is necessary to feel how the muscles are stretched. Duration - 1 min.
2. For the next exercise, sitting on the floor, put your legs together and stretch them forward. And again make inclinations - forward, while stretching your arms. Try to touch the floor or your toes. Pulling the muscles in this position costs from 30 s.
This exercise can be repeated while standing. In this case, the legs should be spread slightly wider than the shoulders.
In addition to stretching exercises, leg swings will be very useful. Thanks to them, you can not only stretch the ligaments on the legs, but also strengthen the muscles. They need to be performed in different positions: standing or lying on the floor sideways.
Lying. In order to swing on your side, you need to lie on a flat hard surface, in the gym it can be either a bench or the floor. Experts advise putting a fitness mat under the body, so it will not slip, which means that the exercise will be easier to do.
Lying on the floor, raise your leg, fix it in this position for 20-25 s. The exercise is performed both completely lying on its side, and leaning on an arm bent at the elbow. Repeat swings 25-30 times, changing positions from left to right side.
standing. In a standing position, swings are made forward, backward and to the side. They are done in several approaches, 25-30 times in each direction.
Rotations of the head, arms and legs
Rotations are necessary for stretching the ligaments, strengthening the muscles of the legs. They should also be done to warm up and tone the whole body.
head rotation help to relax the body and thereby prepare it for the upcoming physical activity. You can do them both sitting and standing. To do this, lower your head down and rotate it clockwise for 30 s. The next step is to change direction.
Leg rotations an equally important exercise for warming up and stretching muscles.
Standing on the floor, lift your leg - do not lift it too high. Start making circles. First, rotate your foot to the left and then to the right. Change legs. Do rotation in each direction for 30-40 seconds, 2-3 sets. For stability, you can lean your hand against a wall or the back of a chair.
You can also rotate your legs while sitting on the floor. To do this, take your hands behind your back and rest your palms on the floor. Important: the spine must be straight. Begin to make circular movements similar to a standing position. But in this case, the leg must be raised as high as possible.
If desired, you can do additional rotations with your legs lying on your back. In this case, the leg, which makes circular revolutions, must be kept as straight as possible, and lying on the floor without bending at the knee. On each side, spend 30-60 seconds. Don't forget to change direction.
Foot rotations. You can perform this exercise in any of the comfortable positions, but it is better to stand. Circular movements are made to the right and left, while trying to stretch the toes as much as possible.
Hand rotations useful for warming up the muscles of the body. This type should be performed in a standing position. Put your feet together and stretch your arms forward. Make consistent movements: hands should be raised above your head, then spread them apart so that they are parallel to the floor. Lower down, then stretch in front of you and lift up again. The rotation should be repeated 20 to 30 times.
After, remaining in a standing position, spread your arms in different directions. Start making circular motions with them. Rotate your arms for about a minute.
slopes
Those who want to learn how to sit on the twine at home know firsthand how important slopes are. Thanks to them, you can stretch the muscles of the whole body, and especially the back and legs.
Tilts are made from two positions sitting and standing. But in order to stretch the muscles on the legs well, and especially the popliteal ligaments, it is worth doing them from a vertical position, that is, standing. To do this, spread your legs about 1 m wide. This contributes to a better stretching of the ligaments.
Tilts with hands clasped in a "lock". It is necessary to stand on the floor, the spine should always be straightened. The legs should be placed slightly wider than the shoulders. Take your hands behind your back and close them in a “lock” with your palms down. Make the slopes as low as possible. Raise your hands, without disengaging the “lock”, trying to stretch them in line with your legs. Take the original position of the body. Tilt again, and so 15-20 times.
A similar exercise can be done with the hands closed in a “lock” above the head. When tilting in this case, the arms should be parallel to the floor. The pose should be held for 20-25 s.
You can do them in an upright position or sitting on the floor. In any case, the back should be straight. In a standing position, lean forward and further down. The knees cannot be bent. If the exercise is performed correctly, then muscle tension will be felt in the back and under the knees. Hold this position for at least 20-30 seconds. Such slopes are static.
Tilts down and back. Standing on the floor and spreading your legs slightly wider than your shoulders, bend down, trying to reach your hands to the floor. This exercise should be repeated several times in a row. Such tilts down and back are static.
Tilt to one leg. Sitting on the floor, stretch your legs forward. The back, as in previous cases, should be straight. Raise your arms above your head and slowly lean forward. Try to grab your right foot with your hands. Fix in this position for 25-40 s. Take the initial pose and do another 15-25 slopes. Then repeat the exercise, but it is desirable that the right leg is bent at the knee joint.
Stretching the thigh
To perform this exercise, you should stand in a lunge, the left knee is set forward and bent at a right angle, and the right one lies on the floor. With the left hand, we pull the foot to the buttocks, while trying to lower the groin down. For balance, we rest with our free hand on the floor, if this is difficult, then put books or a fitness brick under your arm. Try to shift your weight onto your front foot.
Power stretching from a standing position
This stretch is done with your hands, and it can be more effective than stretching with the pressure of your body weight. Exercise should be performed while standing straight, and keep your legs together. Try to transfer all the weight to the left leg, and bend the right leg at the knee joint and, clasping it with both hands, gently lift it up. Try to lift it as high and straight as possible, pulling it with your hands to the body.
This exercise perfectly stretches the muscles of the back and buttocks, and is also suitable for working out the press.
Lie on your back with your legs and arms extended forward. At the same time, start lifting your arms and legs off the floor, lifting them up. Bend your knees slightly. Try to touch your feet with your fingers. It is very important not to strain your back, twisting must be done at the expense of the abdominal muscles.
Lock in this position for 10-15 seconds, then return to the starting position. Repeat the exercise 10-15 times.
To perform the exercise correctly, you must lie on the floor. The legs are bent at the knees, and the hands are behind the head. Elbows should look in different directions. At the exit, begin to lift the torso and at the same time press the legs to the body - do this until the legs touch it. Fix this position for 30-40 s. Return to the original pose.
Be careful. Many, trying to sit on the twine as quickly as possible, perform exercises without prior preparation. And this can lead to a rupture of the ligaments, therefore, to a long recovery period.
Failures can occur when the rules of training are not followed, excessive haste in achieving results, as well as when ignoring the advice of specialists. Have patience and follow the recommendations.
Video: twine in five minutes a day
There are no easy achievements in any sport. To achieve even a small progress, you need to conduct hard training. And nothing can be learned in a week or two.
But most people, having set themselves the task of sitting on the splits, do not realize this and are not ready to go to the end to achieve their goal.
This approach will not lead to success. Split is a position that requires a certain elasticity of the ligaments, joints and tissues, which is not so easy to achieve.
In order to achieve results, you need to find 20-30 minutes of free time for training every day. If you can't exercise every day, try exercising every other day. But in this case, the ability to quickly sit on the twine is reduced.
You need to understand that a clear goal and awareness of the necessary path that you need to go through is the key to success. In this article, you will find great exercises to help you quickly sit on the twine. But no one but you can force your body to train and get better. Before starting each session, close your eyes for 5 minutes and imagine the result you want to achieve. You must regularly set clear goals for yourself and follow them step by step.
The following image shows useful exercises to increase the elasticity of the ligaments and the body as a whole:
Correct assessment of your capabilities
The mistake of many beginners is that they look at professionals and try to repeat after them. This, of course, is good when there is a desire to learn from experienced people. But in the matter of physical training, such training methods are unacceptable. You need to soberly assess your strengths and the state of the body.
Do not immediately perform complex exercises, as they can do you more harm than good. During training, you yourself will understand what is easy for you, and what else you need to work on.
Many fail to sit on the twine even after several months of hard work. This is bad? Not at all. Everyone has their own genetics and body constitution.
Horizontal and longitudinal - which is easier to do?
For most people, longitudinal twine is much easier. There is a simple explanation for this - such a movement is natural for the body, similar to a stretched step. This is how people move when they run fast.
Evolutionarily, we are worse adapted to setting the leg far to the side, and even more so to spreading the two legs wide apart. Namely, such a movement involves transverse twine. Longitudinal twine is given to most better due to the structural features of both joints and muscles.
But there are always exceptions, and for some, due to the individual characteristics of the body, the longitudinal stretching of the legs is given, on the contrary, more difficult. But much depends on desire. If you really want to do transverse twine and practice systematically and diligently, then you will not notice how you will achieve your goal.
Stretching steps
A good training program that will help you sit on the splits should consist of the following steps:
- warm-up;
- exercises that warm up the muscles and ligaments of the legs;
- stretching exercises;
- recovery measures, hitch.
A warm-up should be done at the very beginning of a workout in order to prepare the body for stress. If you throw it out of class or move this stage to another position, then injuries will not take long.
To warm up the muscles means to bring them into a state of combat readiness. This is the only way you can achieve maximum results in stretching. You need to use different exercise options - in this case, constant progress will be observed.
Always remember that any workout is stressful for the body. Especially when you force him to make unnatural movements. After maximum stretching, it is necessary to very slowly return the legs to their original position.
Description of home workout
Warm-up should be done for at least 10 minutes. Follow the rule that used to be written in some Soviet gyms: "A warm-up is considered good only if you have sweat on your forehead!"
We warm up the muscles. This process usually lasts from 5 to 10 minutes and may even depend on the temperature of the house or hall. The main thing is to feel that your body is ready to work.
You can start by rubbing the leg muscles. Then you need to make a few rhythmic movements, you can remember some elements from the dances. Squats or leg swings are also great for warming up muscles and ligaments before stretching them.
The first attempts to sit on the twine. Spread your legs as far as possible, try to reach the level you can. This will be the starting point that you can navigate to at the end of your workout to track your results.
In this position, place your hands on the floor in front of you. Imagine that you are a pendulum and you are swinging from left to right, also in the opposite direction. With these movements, swing from side to side.
Lower your elbows to the floor. If you can't do it right away, don't worry. In this case, just try to press them to the floor as much as possible. Then start moving forward and backward.
Freeze in this position for 5-7 minutes. During this time, try to relax and think about something other than stretching. This approach will help you ignore the pain and allow your legs to move apart.
We return to the starting position. When you feel that the ligaments do not stretch further, gradually, helping yourself with your hands, begin to bring your legs together. This must be done very slowly.
After you fully stand up, press your legs together and do 10-15 rotational movements in a clockwise and wise direction. Repeat this in the opposite direction as well. Thus, you will give the opportunity to calmly return to the ligaments and joints in their places.
Other exercises
Forward bends from a seated position
Sit on the floor, stretch your straight legs, socks should look up. Lean forward and grab your feet with your hands. Lower the body below, try to put it on your knees.
Forward bends with legs apart
Starting position - as in the previous exercise, but the legs need to be spread apart wider. Stretch your arms, lean forward. Try to put your chest on the floor - when your stretch reaches a good level, you will certainly succeed. As a rule, the exercise is difficult, especially when it comes to beginners. There is no need to be afraid of it, since when it is performed, the inner and back surfaces of the thigh, hamstrings are perfectly stretched.
Rolling from foot to foot
Spread your legs wide, keep your back straight, look forward. Move the body to the right, bend the right leg and lower yourself onto it, the left should remain straight. Stay in this position, transfer the weight to the left leg. The wider you spread your legs before starting the exercise, the more effective it will be.
Butterfly
Sit on the floor, bend your legs, and connect your feet. Start pressing your hands on your knees, lowering them. As a result, you need to stretch the muscles to such an extent that you can freely put both knees on the floor.
The second phase of the movement is the lowering of the body. When you spread your knees as wide as possible to the sides, wrap your hands around your feet and tilt your body forward, putting it between your legs. Keep your back straight, chest, shoulders straightened, keep a slight deflection in the lower back. Ideally, you should stretch to the point where you can easily place your chest on the floor.
In addition to these, there are many more useful exercises. But the ones listed above are the simplest and you need to start with them.
Gradually add to your program the Turkish twine, alternately throwing the pelvis (longitudinal twine - transverse twine - longitudinal twine), various lunges. Also watch the video attached to the article. In it you will find a wide variety of exercises.
Those few, but very effective exercises and recommendations given in the article have a very important function. They will help your body "remember" flexibility and plasticity. With each workout, you will sink lower and lower. The main thing is not to give up classes, but to persistently move towards your goal.
Useful yoga exercises
The traditional yoga approach involves stretching the body without sudden movements and unnecessary haste. It is customary for the body to develop gradually, step by step, slowly and attentively listening to the sensations. This approach brings good results, the likelihood of injury is minimized. Many of the classic asanas are suitable for those who want to sit on the twine.
Runner Pose
Lunge with your foot, placing it in front of you and bending at the knee at an angle of 90 degrees. Take the other leg back, leaning on your toes. Drop your shoulders and straighten your chest, look forward. Take the back leg as far as possible, pull the heel away from you.
Deflection in a lunge
Move from the previous asana: lower the knee of the back leg to the floor, tilt the body towards it. Put your hands on your lower back, look up at the ceiling. The knee of the front leg should be bent at an acute angle.
Forward bend in lunge
Straighten your front leg, placing your heel on the floor, and bend down with your hands, grasping her fingers with your palms. Try to lower your palms to the floor, placing them in front of your foot. Remember to keep your back straight, do not round it, your shoulders should be straight. If this posture is easy, try leaning lower with your torso on your front leg and your forearms on the floor.
Deep lunge
Raise the pelvis, the front leg should stand with the foot on the floor and be bent at the knee at an angle of 90 degrees, the back leg should be kept straight, leaning on the fingers. Put your hands on the sides of the body at the level of the foot located in front of the leg. Hold the position, try to lower the body down. With a good stretch in this position, you can put your chest on the floor.
Irek Letfullin- a chiropractor who studied in detail the principles of the functioning of the body, and on the basis of this developed a unique set of exercises for the development of flexibility, joint mobility. This method is outlined in his book "How to quickly sit on the splits." Of all the techniques that exist today, this is one of the most powerful and effective.
This technique should become the main and most important part of the training for your classes, and this manual itself should be a reference book. In it you will find all the necessary and important exercises in order to achieve your goal - to sit on the twine at home.
Each exercise is accompanied by a photograph with clear instructions for breathing, the location of the arms and legs in stretching poses, as this should not be allowed to go wrong.
There are over a hundred exercises in this book. You don't have to do everything at once, don't worry! The author has developed a whole system where each type of exercise has its own place and they alternate with each other. This book is also a visual aid on the anatomical structure of the human body, the functioning of all systems - nervous, muscular, digestive and others. It will also help you understand the process from the inside.
The author developed his method through the study of all ongoing processes in the body. His book can be downloaded on the Internet via Torrent or purchased in a store - it is small and inexpensive. But the benefits will be incredible.
Typical beginner mistakes
There are mistakes made by most beginners who want to sit on the splits. They complicate the process of training, interfere with achieving results.
Stretching with tension
When a person performs stretching exercises, he feels pain, muscles tense up. This is a natural reaction of the body, occurring reflexively. It not only deprives you of the pleasure of the stretching process, but also does not allow you to achieve good results - muscles in a state of tension prevent you from working in full amplitude.
Thus, it is important to relax during the exercise, and first of all, you need to relax the stretched part of the body. To achieve this, it is more convenient and much more effective to work out with a trainer or partner who will “bend” you while you let your muscles rest, getting rid of any tension.
hump back
When performing any stretching exercises, you should try to keep your back straight. The chest and shoulders should be straightened, in the lower back it is necessary to maintain a slight deflection. Muscles will stretch in the best possible way. With a straight back, it is possible to maintain deep and even breathing.
Springy movements
Stretching with springy movements is a common mistake. This type of exercise is ineffective and increases the risk of injury. You need to stretch without sudden movements, slowly and smoothly, being careful.
Focusing on stretching one muscle group
As a rule, everyone who wants to sit on the splits focuses on working on the legs. This is the wrong approach - the body is a single whole, it needs to be stretched as a whole. To exercises on the legs, add movements to stretch the back, abdomen and arms. In this case, the whole body will be developed harmoniously, and the twine will be easier.
Work on one leg for the longitudinal split
A serious mistake is to focus all or most of your attention in preparation for the longitudinal split on stretching one leg - the one that is carried forward. The rear remains underdeveloped. In this case, when doing the twine, you will have to turn the pelvis, and this is wrong and looks unattractive.
Act harmoniously, set reasonable goals and you will definitely succeed. Good luck!
Twine is one of the most difficult exercises. To achieve a positive result, you need to train correctly. Many are interested in the question, how long can it take to achieve the desired goal? Some people are naturally very flexible and can complete such a difficult exercise in a month, and children can also cope with this task very quickly. But even if the muscles are very poorly stretched, you can achieve a good result. The main thing is to stock up on patience and perseverance, as well as follow all the recommendations.
There are no easy achievements in sports. Everything must be done consistently, without undue fanaticism and without pain. Some are so passionate about the idea of quickly sitting on the splits that they conduct their workouts uncoordinated, without a certain sequence and special exercises, which does not give the desired effect and often leads to injuries. Twine requires good elasticity of ligaments, tissues and joints. To achieve this, you need to follow the following five tips.
- Lesson frequency. It is important that the workouts are daily and last 20-30 minutes. You don't need to exhaust yourself. This exercise takes time and patience. It is recommended to do several short workouts per day.
- The importance of warming up. You need to do a stretching complex after a good warm-up of the muscles and ligaments. Cardio loads are suitable - running, walking up stairs, jumping rope. Without a warm-up, you can damage the ligaments, the recovery of which will take a long time.
- Room temperature. You need to train warm. If the house is cold, it is recommended to wear socks or leggings to keep the ligaments warm and protect them from damage.
- Proper exercise. The back should be in a straight position when stretching. To reduce pain during exercise, it is important to learn how to relax and breathe properly. It is necessary to inhale and exhale the air evenly, without holding your breath. An approach is considered incorrect when a person is helped to sit on a twine, using force for this. Everyone has their own set limit, which increases over time, so you should not exert additional influence from the outside.
- Nutrition and emotional state. An important condition for achieving the goal is diet. You should eat less meat food, as from it the ligaments become coarser and less elastic. You need to drink more fluids. Equally important is the state of the psyche. For calmer and more restrained people, the exercise is much faster, so you need to be able to relax.
Only a well-trained person can sit on the twine quickly and without stretching. Do not chase the rapid effect, which can turn into negative health consequences.
Who benefits and who harms
Twine is not only a gymnastic exercise. Its regular implementation will help in the following:
- strengthen the abdominal muscles;
- bring the whole body into tone;
- improve joint mobility (recommended for predisposition to joint diseases);
- improve blood circulation in the legs and pelvic area.
However, not everyone is equally useful, there are contraindications. It is better to refrain from twine in the following cases:
- after injuries of the spinal column;
- with active inflammatory processes in the joints;
- with prolapse of the genitals;
- with injuries of the ligaments and tendons of the legs and pelvis.
Workout Sequence
The split helps to stretch the ligaments and restore the joints and is a useful exercise, but only when performed at ease. There are two types of this exercise:
- longitudinal - if one leg is extended forward, and the second is retracted;
- transverse - breeding two legs in opposite directions.
The transverse view (also called the "compass") is more difficult, and its implementation requires more time and preparation. To achieve the result, you need a carefully thought-out and compiled training program. It consists of successive steps, including:
- warm-up;
- warming up;
- stretching;
- recovery and hitch at the end.
The warm-up is performed at the beginning of classes and helps prepare the body for physical activity. It can be done in 10 minutes. The workout set includes:
- rotation of the torso, elbows, head;
- slopes;
- circular movements of the pelvis;
- flexion and extension of the knees;
- walking and jumping.
Next comes the warming up of the muscles and ligaments, which helps to bring them into the right state for active stretching. This process takes five to ten minutes. At the end of the stretch, it is important to do recovery by smoothly returning the legs to their original position after a strong stretch.
Before starting classes, you can try to sit on the twine, but not before the onset of pain. This is necessary to determine the initial data and compare them with subsequent results. It is better to conduct classes with an experienced trainer, since it is more difficult to sit on the twine correctly on your own. The lack of warm-up and warm-up exercises for muscles and ligaments, as well as sudden movements, can lead to injuries.
How to sit on a twine: basic training
There are many stretching exercises. Some are borrowed from gymnastics, others from ballet, yoga. It is important to choose the best option for yourself, based on your capabilities. For beginners, the following set of exercises for stretching with twine is suitable.
Working out the thigh: back side
- Starting the study of the back of the thigh, you need to sit on the floor with bent knees, keeping a straight back and lowering your arms along the body.
- Stretch one leg forward and hold the foot towards you.
- Make an inclination to the outstretched leg, stretching your arms forward. (The back leg should be kept level and the foot should be level with the knee. The head should touch the knee.)
- Fix the position and stay in it for about one minute.
- Repeat by changing legs.
Working out the thigh: front side
- To work out the front surface of the thigh, you need to kneel down, focusing on your hands. (Buttocks are adjacent to the heels).
- Make a lunge. (The front leg is bent, and the back leg rests on the floor).
- Do the exercise ten times, changing legs and lingering in position for 20-30 seconds.
Tilts on the floor
- Sitting on the floor, stretch your legs forward, pointing your socks up.
- Tilt the body forward, grab the feet with your hands, pressing the body to the legs.
- Stay in this position for 60 seconds.
- Repeat five times.
Slopes with legs apart
- Sit on the floor, stretch your legs and spread them shoulder-width apart.
- Lean forward and stretch your arms, placing them on the floor.
- Try to get your chest to the floor.
rifts
- Take a starting position - standing, feet shoulder-width apart, back straight.
- Slightly move the body to the right side and bend the right leg, dropping onto it. (At this point, the left leg should remain straight).
- Stay in this position for ten seconds.
- Make the same movement on the other leg.
Butterfly
- Sit on the floor, bend your legs and connect your feet.
- Lower your knees to the floor, pressing on them with your hands. (With constant training, the knees should easily reach the floor).
- Lower the body forward, after clasping the feet with your hands.
Such a “warm-up” for beginners is complemented by other exercises, depending on which twine you need to sit on. It is important to keep your back straight. The chest and shoulders should be straightened, a slight deflection remains in the lower back.
5 exercises for longitudinal twine ...
The basic set of exercises is aimed at general muscle stretching, but there are also special techniques that help you sit on the longitudinal twine at home. These include the following.
Exercise #1
- Inhale and lunge, fixing your hands on the floor at your sides. (The extended leg should form a right angle, the second rests on the floor and remains flat).
- Lower the pelvis without bending the knee of the leg laid back.
- While inhaling, stretch up, lowering the pelvis down.
Exercise #2
- Kneel down, put one leg forward without unbending, and straighten the other back, resting your hands on the floor.
- In this position, lower the pelvis down.
- To improve the stretch of the back leg, place it on a chair.
Exercise #3
- Get on your knees. Stretch one leg straight forward, and leave the other bent.
- Leaving your back straight, rest on the floor with your arms bent at the elbows.
- Try to stretch the body forward, lowering the pelvis.
Exercise number 4
- Lie on your back and bend your knees.
- Raise one leg up.
- Grasp the foot of the outstretched leg with your hands and try to pull it towards you. At the same time, the leg at the knee does not bend, the lower back remains on the floor.
Exercise number 5
- Standing, grab the foot of the right leg with the right hand and lift it vertically upwards. (The supporting leg must remain motionless, the toe does not turn outward).
- Fix the position and stay in it for a few seconds.
- Repeat with the left leg.
Such exercises will help you learn how to sit on the twine from scratch. When performing each task, you need to try to relax the muscles, and not strain. This will help to fully engage them in the work.
... and on the transverse
How to sit on the transverse twine? This type is considered one of the most difficult and differs significantly from the longitudinal one, it requires more effort. The following complex will provide a good stretch.
Exercise #1
- Place your legs wide, turning your hips, knees and feet outward.
- On the exhale, sit down, pulling the pelvis and clasping the legs below the knee with the hands from the inner surface.
- Fix the position, straighten your back and stay in it for 30 seconds.
Twine is not only a beautiful pose, having mastered which you can arouse admiration from loved ones, it is also a useful exercise that affects the entire body. Twine strengthens the muscles of the thighs, back, abdomen and buttocks, and at the same time, makes the sacrum and hip joints mobile.
Thanks to the twine, blood circulation in the abdominal organs improves. The pose stimulates the work of the intestines, is the prevention of varicose veins and diseases of the genitourinary system.
Twine is useful for women, since its regular performance will help normalize the monthly cycle, ensure an easy pregnancy, and in a lightweight version, it will become a preparation for childbirth.
Twine types
A split is a position in which the legs, located on the same line, are placed in opposite directions. It can be divided into 5 types:
- . The simplest kind. It is recommended to master it first. This is a pose on a vertical surface in which one leg is extended back and the other forward. The lower limbs form a straight line. It can be performed on the left or right side.
- . This is a pose on the floor in which the legs are located in one line and spread apart.
- It can be made on the basis of longitudinal or transverse twine. When it is performed, the inner thighs form an angle of more than 180 °. Both or one leg can be on an elevated support, and the hips in the air.
- . The view is performed while standing on one of the legs. It can be transverse and longitudinal.
- Twine on hand. It is performed while standing on your hands. It can also be of different types.
We sit on the twine correctly - what is important to know
Those who decide to master the twine should understand that it will be impossible for unprepared people to sit on it in a week or a month. How quickly you can master the twine depends on various factors. First of all, it is the degree of physical fitness. For those who have not exercised, it will be more difficult than for people with stretching skills and strong muscles. Natural data and age play a significant role. The older the person, the more difficult it is for him to learn the twine. Each has different flexibility, ligament lengths and skeletal parameters. Whatever the capabilities of your body, do not set hard deadlines, remember that haste will only hurt. Focus on yourself and your feelings. According to experts, it will take several months of regular training to master the twine.
Twine for beginners should be mastered with stretching. Exercises aimed only at stretching the hamstrings and developing the muscles of the groin and pelvic region are not enough. The body is a single system, therefore, in order to achieve success, you need to achieve mobility and flexibility of all joints and develop the entire muscular frame. And only when the body is ready, you can start landing on the twine.
Stretching can be done after training, using it as a hitch. You can perform a set of stretching exercises on your own, but you should warm up the muscles. This will prepare them for stress, improve their elasticity and prevent injury.
Muscles are warmed up with a warm-up. Exercises for her can be different - running, raising legs, jumping rope, squats and energetic dancing. They will finally prepare for leg swings. Perform them not only back and forth, but also sideways, but keep your legs straight. At first, the amplitude of the swings can be small, gradually it needs to be increased.
When performing twine, ligaments and joints are also involved, so they also need to be kneaded. Rotate first outward, and then inward with a leg bent at the knee, turn the body, knead the knee joints with rotational movements. The warm-up should last 1/4 hour. Then you can start exercising.
To warm up the muscles as much as possible, you can take before training. And to improve the tone and stretching of the hips while taking a shower, massage them and the buttocks with a massage washcloth.
You need to perform a set of stretching exercises regularly, only then you will master the twine. Workout every other day first, so your muscles have time to recover by the next. Gradually, classes can be made daily. It is better to perform exercises in the morning, as they increase efficiency and improve blood circulation.
Exercise 4. Being in the previous position, move the body forward, the pelvis back, straighten the front leg, pulling the sock over you. Exhaling, bend forward, bringing your chest up and forward. The shoulders should move back and the back should remain straight. In a lightweight version, hold your hands on your toes or ankle, in a more difficult version, you can place them on the floor.
Exercise 5 If the previous tilt is easy for you and you can lower your hands to the floor without rounding your back, try doing a difficult exercise. Lower your stomach to the leg, ribs, then your head and put your forearms. The pelvis should tend back, and the muscles of the perineum should be taut.
Exercise 6 From the previous pose, lift your torso, bend your front leg, and straighten your back leg. Place your palms shoulder-width apart with your fingers inward so that the palm located on the side of the front leg lies on its foot. Exhaling, move the thigh and knee of the front leg slightly to the side, bend your arms and lower your chest to the floor. In this position, the shoulders should be laid back, the neck extended, and the gaze directed forward.
Exercise 7 From the previous position, lift your torso. Lower the knee of the leg located behind to the floor. Make sure your legs are parallel to each other. The loin and back are even. Keeping your shoulders above your pelvis and not raising them, join your palms in front of you. Exhaling, turn the pelvis back, tighten the coccyx and perineal muscles. The legs should move in different directions as if they are trying to break the rug. Gradually, you will be able to lower the pelvis lower and lower, and from this position you will sit in a twine.
When you succumb to the transverse twine, you can begin to master the longitudinal. This pose is considered difficult. In order for it to submit to you, you need to prepare the body. This can be done with simple preparatory exercises.
Exercise 5. Spread your legs wide, place your feet at an angle of about 45 °, raise your arms up. Exhaling, sit down, spreading your hips as much as possible. The body must be tilted forward, parallel to the floor. Inhaling, rise and take the starting position. Perform at least 8 times.
Exercise 6. Starting position as in the exercise above. From it, sit down, spreading your knees to the sides as much as possible. At the same time, push the pelvis forward as much as possible, keep your back straight, pull your shoulders down, and your arms up.
Exercise 7. Spread your legs wide apart, place them parallel to the feet. Place your palms on the mat and perform at least 8 side lunges. Pull your pelvis back and keep your torso parallel to the floor. With each next workout, try to lower yourself lower to the floor, making the lunges deeper.
Exercise 8 Spread your legs wider, rest your palms on the floor. Do push-ups - while exhaling, bend your elbows and lower your chest to the floor. Perform at least 8 times.
Exercise 9. Spread your legs even wider, place your body parallel to the floor, holding it with your forearms, point your pelvis back. Inhaling, bend your knees slightly, exhaling, unbend, while trying to twist the pelvis back even more.
How to sit on the twine
When the stretch reaches the required level, you can try to sit on the twine. Before doing this, if you have not stretched, you need to warm up. Enter the pose carefully, you should not have much pain or crunch. Sitting down on the twine, you should experience natural tension. Mild pain is possible.
To land in a longitudinal split, first go into a deep lunge, then with your back foot begin to slowly move backward, sliding with your toe and gradually transfer your body weight to it. If you can’t sit on the twine, lightly spring at the lowest point for yourself. Return to starting position and change legs.
To land on the transverse twine, first get on all fours, straighten one leg to the side, transfer the body weight to your hands and straighten the other leg to the side. Now start going down. To make the task easier, rest on your forearms. Leaning on your feet, gently lower your perineum, legs, and stomach completely to the floor. When the position is mastered, you can try to sit down. Twist your pelvis up, put your feet on your heels, stretching your socks up, and then sit down and straighten your back.
Pain with twine
You need to stretch the muscles only to slight pain or slight discomfort. Weak pulling pain in the legs indicates that the muscles are working and stretching, acquiring elasticity. Thanks to this, you will sit on the twine without harm to the body. If you rush and try to enter the splits without preparation, this can lead to sprains, tears, tendon and ligament ruptures, muscle hernias, partial muscle tears and joint dislocations.
When a sharp pain in the joints or muscles occurs during stretching or landing in a twine, this can be a sign of injury, so it cannot be tolerated. In this case, you should get out of the pose, relax, and apply ice to the area in which pain is felt.
I welcome everyone! Glad to see you again on my blog. We cooked delicious food here, lost weight, swayed ... Recently we even stretched! I suggest not to give up this useful and beautiful practice. After all, I am sure that for many, the childhood dream of stretching into twine has remained a dream.
From this article you will learn:
What is twine and its types
Everyone saw weightless ballerinas gracefully performing the twine. Many small children and even some adults, who are naturally endowed with a good stretch, cope with this task perfectly. But for the majority, in order to sit on the twine at home from scratch, you have to work. And without theory here, alas, it will be tight (sorry for the pun).
Some proudly note that they are sitting on the twine, but in reality they are doing its faded likeness. In order not to get into an uncomfortable (in every sense) position, remember the “three whales” of the correct twine:
- Spread legs form a straight line.
- The angle between the inner surfaces of the thighs is 180 degrees or more.
- The pelvis, depending on the type of twine, is located either parallel to the line of the legs, or strictly perpendicular to it.
The last point causes particular difficulties for most self-taught people. It seems that stretching allows, but the result is depressing. But we will return to the question of why this happens, and now we will continue to study the theory.
There are different types of twine, but you can't go wrong by listing only two - transverse and longitudinal. The rest are just variations. So, the following types of twine are distinguished:
- sagging (negative) - performed from a chair or high support, the hips form an angle of more than 180 degrees;
- vertical - performed on one leg;
- in the air - performed in a jump from a place or with a run;
- on the hands - performed, as expected, in a handstand or elbows.
We, perhaps, will not strive for these miracles today, but I see no barriers to longitudinal and transverse splits!
What is the use of twine
Actually, yes. Why do you need this beautiful skill? Not because of beauty alone, torturing the body with workouts ... What you just don’t read on the Web - twine and chair normalize, and cellulite disperses. No, stretching certainly has a certain effect on the blood supply to the internal organs. And the skin tones - you can not argue. However, the purpose of stretching is different.
Regular, specifically for twine, has the following effect on the body:
- forms a beautiful posture;
- strengthens the muscles of the back, legs and perineum;
- is the prevention of arthritis;
- helps to strengthen blood vessels;
- prevents varicose veins and thrombosis of the veins of the legs;
- improves joint mobility;
- in girls, it normalizes the menstrual cycle;
- helps to relax and just improves mood.
It turns out that sitting on the twine is useful for both an adult and a child of any gender and physical fitness. You can stretch purposefully, devoting an hour to the process every day, or simply use it as a morning exercise. It is good to complete strength training with stretching.
It is a mistake to believe that the availability of twine depends solely on the stretching of the muscles of the perineum. On the contrary, the greatest difficulty is stretching completely different muscle groups and ligaments. By stretching correctly, you will:
- back muscles from the lumbar to the shoulder;
- pectoral and gluteal muscles;
- and, of course, absolutely all the muscles and ligaments of the legs.
Important! Unfortunately, the structural features of the pelvis do not allow individuals to sit on a transverse twine. But don't be tempted to quit training - there's no such thing as a good stretch.
Five classic questions
It's time to gradually move on to practice and figure out how, after all, to stretch your legs. Everyone who tries to sit in the twine is worried about the same questions. I'll bring them together and we won't go back to it. 
- How much time is needed. There is no universal answer to this question, because people are different. Age, natural flexibility, regularity of classes, and other factors play a role.
- How to speed up the process. Stretch regularly and pre-warm up your muscles. If you have the opportunity, seek help from a trainer - on your own, with the strength of your own muscles, the result is achieved longer.
- How to stretch without pain. Hm. Yes, probably not. Warmed muscles hurt less, but it will not be possible to completely stop the discomfort.
- How often to stretch. To easily and quickly achieve results, you will have to train daily or at least once every two days. This is a systematic, calm process, and therefore the muscles do not need to withstand the recovery period.
- Where to start for a newbie. If you don't know how to do something, start with the basics. The basis of the split is well stretched hamstrings and proper hip opening.
I will not answer questions about how to sit on the twine in a week or in 10 minutes. Let some brave coach take on such responsibility. And I recommend not to risk your own health and not to rush.
Rules for Effective Stretching
More recently, I have already told you how to properly stretch the muscles, and all the rules described earlier apply to the twine:
- breathe, saturating the muscles with oxygen;
- warm up before doing a full range of stretching exercises;
- exercise regularly;
- do not let the burning pain.
Important! We looked at the types of stretching (dynamic, ballistic ...) and it is worth noting that it is safer to use static or passive stretching for twine.
When doing static stretching, follow these simple rules:
- Stretch to the first tension and stay in this position for 15-60 seconds. We felt that the muscles got used to it - on the exhale (!) Try to hold them out a little more.
- Always keep your back straight! Bring the shoulder blades together, chest forward, the pelvis is “twisted” under you.
- Performing "folds", stretch your chest and stomach to your knees. Not forehead.
- Always pull your socks towards you! Forget about ballet, otherwise the hamstrings will stretch for a long and painful time.
- No need to spring and make sudden movements! Do a slow, gentle, almost meditative stretch.
- We learn to relax. A person's muscles tense reflexively, trying to prevent a rupture, and by relaxing you give the brain a command that everything is in order and the stretch is not dangerous.
Once under the tutelage of a coach, just humble yourself, relax. Breathe deeply, do not resist, but do not allow a sharp pain. And do not trust your own body to beginners! They are what, and then you will suffer with torn ligaments.
Even today, stretching machines have become fashionable. What can I say ... If you have the opportunity - try it. But my opinion is that it is better for beginners not to mess with them.
Twine stretching exercises
I propose to consider several groups of effective poses - from the simplest to the most complex. 
Cold stretching for beginners
Seize the moment and record. The three exercises below are wonderful - come on, just great! - a way to stretch qualitatively without much effort, warm-up and suffering. Make no mistake, they really work.
- Sitting on the floor, spread your legs as wide as possible and stretch forward. Painless, but correct (back, chest, socks, remember?). After a minute, stretch your fingers even further. Repeat as long as you have the patience.
- "Frog" against the wall. Lie on your stomach so that your feet rest against the wall. Spread them shoulder width apart. Bend your legs so that your hip and knee form a right angle. Try to lower your pelvis to the floor, but do not arch your back. You will become like a kind of frog. "Hang" in this position as long as you want, just put a towel under your knees beforehand.
- Lie on your back with your pelvis against the wall. Raise your legs, put them on the wall and spread them as wide as possible. Pull your feet towards you. All. Rest.
These exercises are allowed to be performed as many times a day, daily and as long as you want. They seem spitty, but they teach the muscle fibers not to be afraid and not to shrink with every stretch. Think about them while watching a movie, reading a book, talking on the phone… By regularly taking these poses, even inflexible people can unwittingly stretch well. 
Exercises for every day
Before performing these exercises, it is better to warm up. Even for an adult, literally 15-20 minutes a day is enough for the longed-for dream of twine to become closer.
- Crease (stretching of the hamstrings). Sitting on the floor, press your knees to your chest and grab your feet with your hands. Tightly pressing the stomach and chest to the legs, slowly begin to ride with your feet forward. At some point, you will feel that you can no longer hold your chest at your knees - that's it, for today this is your limit. Now you have to endure the pain a little - try to smoothly, not abruptly, straighten either the right or the left leg alternately.
- Butterfly with a secret (disclosure of the hip joints). By the way, this exercise is ideal for pregnant women, in the absence of contraindications. The starting position is the same, but now we spread our knees to the sides. The back is straight, the fins are “glued together”, we sit. Then with the elbow we press the knee of the right leg to the floor, and with the palm of the other hand we take the second knee to the side. We repeat the exercise on the left leg.
- Sagging (improving the flexibility of the lumbar). Find a chest of drawers or a high-backed chair in your home. Place your hands on it and tilt your body parallel to the floor. "Hang" on your hands and feet in this pose and gradually bend towards the floor, leaving your hands on the support. It is very important to bend in the lower back and stretch the chest to the legs.
You will find a couple more interesting exercises in the video below. All of them will prepare the main muscles for work. Now, finally, we will gradually begin to “spread” into twines.
Longitudinal twine
Many are interested in which twine is easier to sit on. Usually the longitudinal is given faster - we'll start with it. Do not rush to disperse immediately, first perform several lunges.
- Lunge onto your right leg and, maintaining 90 degrees at the knee joint, gently spring your pelvis down.
- Lower your left hand to rest on the floor, with your right hand, try to take the knee of the leg of the same name to the side (it is convenient to put the foot on the edge).
- Place both hands on the support and gently twist your hips, sway from side to side.
After repeating the complex with your left foot, you can carefully disperse. Make sure that the shoulders and hips look straight ahead, and the knee of the back leg is on the floor.
Cross twine
We start with the fold already described with the legs spread apart. Stretch well forward with your chest, and then to the sides (first facing the leg, then sideways).
If you can’t get the right posture on your first workout, put a special cube or a rolled towel under your buttocks. For those who are overweight or ligaments are completely unprepared, it is difficult to reach the foot. Do this exercise with the band until you start touching your toes on your own. 
Interesting! Cross twine is easier for men, and longitudinal twine for women. And it's not about statistics, but about the physiological features of the structure. In beautiful ladies, the adductor muscle of the thigh is more developed, and in men, its anterior surface.
But you know what's important? Most importantly, enjoy stretching! Twine is a wonderful goal, but not everyone achieves it, and sometimes, striving for it, only harms themselves. Therefore, stretch not for the sake of the result, but for the sake of the process itself, pleasant fatigue and good mood.
Cautions
In general, everyone who does not have pathological changes in the lumbar spine, recent surgeries and injuries is allowed to sit on the twine. Older people should stretch with more care than teenagers. As for the question of whether men can stretch in this way, there are no more restrictions than for women. Reach out for health, but wisely!
Well, it seems to me that now you have a better idea of how to do the splits at home and, I hope, believe that it is quite affordable and easy. I wish you success and beautiful splits! Good luck!
