Many mistakenly believe that a good stretch can only be for young people. In fact, if desired, you can master the cross twine, which has several important points relating to technology. Observing the rules of training and knowing the basic exercises, you can achieve good results in a short time.
Which twine is lighter than longitudinal or transverse?
Although all people are individual and someone is easier to cross, and someone longitudinal splits, the second option is considered more easy. To perform it, one leg extends forward, and the other - back. Longitudinal twine involves the dilution of both legs in different directions. These are the most common types of twine recommended to learn in turn, starting with a simple option. Doctors say that approximately 13% of people can not perform a transverse twine due to the special structure of the hip joint.
Correct twine
The simplest variant of making a cross twine is that the socks should be turned upwards and the knees should be directed there. Describing how to properly sit on the transverse string, you should know that the option, when the toe and knee socks look forward, the same is correct and it is considered very difficult and learn to do it can not all. It is important to hold the back in a flat position during the twine.
How much can you sit on a twine?
It is impossible to tell with accuracy, after what time it is possible to achieve good results, since many factors should be taken into account here. It is important to know how to stretch the transverse twine, and also take into account the fact that a man was previously stretching, what his age, the level of flexibility of the joint tissue and ligaments. In addition, the number and conditions of training matters. A more or less realistic term is several months.
How to sit on the cross strand?
There is a certain list of rules that must be taken into account by people who want to achieve good results in stretching.
- Do it every day, and preferably two times: morning and evening. If this is not possible, then note that the minimum required is four workouts a week.
- Stretching on the transverse twine should begin with a warm-up and for this purpose cardio exercises are great.
- In the room where the training is conducted, it should be warm and feet should be worn leggings, with which you can reduce the risk of stretching.
- Training should include an equal amount of dynamic and static exercises.
- To sit on the cross-strand, it is important to constantly monitor your breathing. Inhale deeply, without holding your breath.
Exercises for stretching on twine
There are many different exercises for stretching, we suggest that you pay attention to such simple but effective movements:
- Start with the "Butterfly", for which you sit on the floor, bending your legs and connecting the feet. Pull the heels as close to the body as possible and direct your knees towards the floor. Hold at the maximum tension for a minute.
- For the next exercise for the cross twine you need to sit on the floor and stretch your legs forward. Tilt forward until you can wrap your feet around. Hold for a maximum of 10 seconds.
- Squat for half-squats. Unfolding his socks and knees. Move the weight to one leg, and the other - pull it to the side, pulling the toe. Push the elbow bent out with your elbow. Fix the pose for a minute and repeat all the same on the other side.
- Stand on your knees and rest on the floor with your hands. Place your knees as far apart as possible, ideally they should form a right angle, and move to the elbows. Remain in the pose for half a minute.
- Sitting spread wide straight legs, pointing the socks up. Pull forward, keeping your back in a straight position. The goal is to reach out to the floor with your chest.
Stretching machine for twine
There are special designs that help to improve the stretching and teach you to sit on the twine. With their help, you can adjust the tension and minimize the risk of injury. There is a simulator for the transverse twine, which allows for lying training, which provides the necessary relaxation of the muscles, and this improves the effect of training. There are different models of such simulators, which are divided into groups:
- A simple pole . The device includes two parts that are assembled into a pole. They have two stop locks on the bar. In addition, there is also a safety line, so you can conduct training yourself.
- Frames . Stretching for a cross-twine at home can be done on a structure that includes three parts. Two of them are designed for the legs, and they are bars of the same length, and the third shorter strip is placed between the two others and with it you can change the degree of stretching.
- Complete training simulator p. The device has seats and legroom. The design has several fixation positions and the legs are attached in several places. The device for the cross twine is heavy and massive.
How to sit on a twine in a week?
Many people, doing stretching, expect quick results, but it is worth knowing that it is not realistic to sit on a twine after a week of training and even a month to do it will not work. The best forecast for people with good physical fitness is 5-6 weeks. There are several tips from professionals on how to quickly sit on a cross-twine:
- It is necessary to make changes in nutrition, preferring dietary protein products, which should be at least 2.5 grams per kilogram of body weight.
- It is useful to use products that improve the condition of the joints, and these are those that contain gelatin: jelly, cold , cartilage and so on.
- Do not expose yourself to heavy loads, and listen to the sensations in your body and then no injuries are terrible.