How nice to look at flexible and plastic gymnasts, for which there is nothing easier than sitting in a twine. However, twine is not only beautiful, it's also damn useful! If you are able to sit on the twine, it means that your ligaments are stretched, joints do not accumulate salt deposits, and in muscles there is no shortage of strength. This statement also acts in the opposite direction: if you learn to sit on a string, you will bring salt out of the joints, train muscles and stretch muscles and ligaments. It is for the purpose of healing, we recommend that you master the exercises for stretching to twine.
On a twine at regular employment it is possible to sit down for some weeks. With age, this period can increase to six months, because the older the person, the less flexible his body becomes. However, there is a nuance: for the 20-year and 50-year (in the absence of diseases) organisms to sit on the twine is equally difficult. But before 20 years it is much easier. But do not give up, absolutely at any age, twine - this is an achievable goal, if there are no contraindications:
- back injury;
- high blood pressure;
- cracks in the bones, especially the hips.
Beginners should be engaged in a day, but with the slightest progress, classes should be conducted daily. Legs - this is the part of the body for stretching which you need to give time every day. Ideally, to sit on the twine, the exercises should be given 4% of their time, that is - 1 hour a day.
Before you begin to stretch your legs for twine, as you should, slide out. To do this, you can jump on the rope, run, run with legs, lunges, stretch the hip joint. Now you can start stretching exercises for the transverse and longitudinal twine.
Complex of exercises
- "Butterfly" - sit down on the floor, knees - aside, the feet touch, tussles hold on to the feet, elbows push apart the knees. We keep this position from 20 to 60s, then we return to the IP. We make 5 approaches, then we perform the "reverse" butterfly, all the same, only the knees look back, the feet are closed only from behind, and the pelvis is trying to sink to the floor.
- One knee is left bent, the foot touches the inner surface of the thigh of the straightened leg. We are drawn to a straight leg with both hands, our back is constantly trying to straighten and pull forward to the toe. We do 5 repetitions per foot.
- IP - as in exercise 2. We are not moving to the front, but sideways. To do this, hand opposite the straight leg, through the top we pull to the toes of a straight leg, while the trunk lies on the leg sideways. Repetition: 5.
- Bend the knee for the back, do not sit down on the foot! Pull forward to the straightened leg. Repetition: 5.
- We stretch our legs in front of us and stretch ourselves to the socks with both hands. We try to lie on our feet with our back straight. Repetition: 10.
- The legs are placed as wide as possible, the back is even. We go first to the left, then to the right foot, then to the center. Complicating: we stretch our right hand to the right leg, left hand to the left one at the same time.
It was preliminary preparation and stretching of ligaments. Each exercise should be performed statically, delaying the voltage by 20-60 s, always try to stretch our back inward, we do not go downwards, namely forward. Now let's start the most effective twine exercise - the twine itself. We begin with the transverse, because it is more complicated.
We stretch our legs as far as possible from each other, we try to lower the pelvis as low as possible, while the back is even. The first 2 approaches make strength on the floor, the third time we reach the maximum and stay at this position for 20 seconds. The fourth and fifth approach is called "step over yourself", that is - having lowered to the limit point, we begin to loosen up, pumping from the socks to the heels.