Home stretching. Workout before stretching

How to sit on the twine at home? Is it possible to learn how to make a twine per week? Replies to these and other questions we will reveal further in the article.

The twine itself is useful, it helps to stretch the ligaments and restore the joints. It also speeds up the restoration of the muscles after the rocking chair. It looks like this exercise quite effectively, so many trainers would like to learn to do it.

Two types of twine are distinguished - dynamic (mahi legs to the head), static (the position of divorced legs). Both types (dynamic and static) can be performed in the longitudinal and transverse direction.

The longitudinal twine is the position of the legs, in which one leg is forwarded forward, the second - back (they are on the same line, "continue" each other).

The second embodiment of the twine is called transverse. It is broken in it to the sides. Such a twine is harder, so you need to start learning from longitudinal stretching.

How to sit on a longitudinal twine and how to achieve a cross position - we will tell later.

And now let's talk about the basic rules of future classes:

• It is important that your classes are daily. No shock training for several hours to a row you do not achieve the same result, which will give daily stretching for half an hour. It is even better to reach twice a day - in the morning, in the evening. You can stretch for years three times a week, while not to sit on the twine. And you can pull the bundles in the morning and in the evening for 15-20 minutes, to achieve impressive results, sit on the twine for one to two months.
• Stretching on the twine begins only after the cycle of warming exercises (With their execution, heat is allocated). It does not fit the hot tub, hot drinks or heating ointments. To prepare for stretching, exercise are needed with cardio-exercises (running, jumps on the rope or steps, a game in volleyball, tennis). It is impossible to pull the bundles in not preheated. This is fraught with pain, injuries followed by a long month of recovery.
• If you are in a cold room, put on legs of leggings, socks, warm tights. Bundles must be warm - this is the main condition for preventing injuries.
• In the program, half of the exercises fall on dynamic twine (maha) and half - on static poses.
• When stretching the back should be straight.
• The ability to relax It helps to get rid of pain or at least significantly reduce its manifestations.
• Also important breathing. Performing exercises to sit on the twine, pay attention to inhale and exhale. They must be uniform, smooth, without delay.
• Carefully and critically take off to the sentences to "help." From the side it is difficult to assess the correct that limit to which you can "harm". Even an experienced trainer can "randomly" break your ligaments.
• Diet and psyche. It is necessary less meat less, as the ligaments are griste, more difficult to stretch. Also need to drink water to increase the elasticity of the muscles of the body. Psychologists confirm the fact that a person with a "flexible" psyche possesses (as a rule) flexible body. Such a person is easy to learn to make a twine. Conversely, to someone who with difficulty perceives everything new, usually lacks physiological flexibility. It is harder to him. Any twine is given. Output: Be loyal, take validity as it is. Flexible psyche helps you find positive moments in different life situations, as well as will provide your body to stretch and make a twine.

For how much you can sit on the twine

Is it possible to sit on the twine per week? Assign immediately that this is possible only with large natural flexibility. Such quality is inherited from parents. Therefore, one people sit on the twine easily, it turns out to be quickly. Other - long-term classes are needed, the process is progressing clearly "with creak".

Sit on the twine for 1 day can only well-prepared person. For example, if you used to be martial art before, we have some stretching, but never went to sit on a longitudinal or transverse split. In this case, it is absolutely real for you to sit on the twine for 1 day. For all other people who have not previously engaged in any training sessions, this process will take some time (from a few weeks to several months).

Dream to sit on the twine in 10 minutes - a fairy tale for beginners and romantics. You can sit on a twine for such a short time a child of 2-3 years old, and then not everyone, but only inherited natural flexibility from parents.

The most realistic plan for most girls is to sit on the twine for the month. From this, we will start our exercises, put yourself the goal - to sit on the twine for 30 days of daily activities.

The best recommendation to achieve speed is gradual. In stretching it is impossible to compare ourselves with someone else, because each person inherited his individual features from his parents. Daily training is the victory of yourself and in no way victory over others. Let every day you are one centimeter (or maybe a millimeter) will be closer to your goal. But it will still be your daily achievement.

Helpful advice: Be friendly. Nothing really enshrines a person, does not make it "tight", like anger, envy and other manifestations of hidden or explicit hostility.

List of exercises to learn to sit on the twine

To learn to make a twine, you need to perform the exercises listed below every day.

Dynamic Stretching Exercises on Spagat - Mahi

In these exercises, we wake up and raise your leg as much as possible, while the inertia of the scope helps to raise the leg as high as possible. Mahi feet can be performed in the standing position (forward, to the sides, back). They are made approaches - at 20-30 movisses in each direction.

The second version of the execution of machines - from the position of the lying on the side. At the same time, the leg raise up and then lowered to the head. You can keep it near the head, after - omit back.

Slopes from vertical position

Various slopes are stretching the housing and legs. Most vertical slopes allow us to stretch patellied ligaments. How to perform these exercises?

You need to stand straight and align your back. Tilt the housing forward and further down. At the same time, do not bend the knees, do not stuff your back, do not get enough lower back. Already in the position of the semi-clone, you will feel the stress under the knees (if the lower back will not be fastened, and the back will not be rounded). With a rounded back, you will easily reach your foot and floor socks, but we need another effect - stretch the ligaments as stronger. Therefore, it is necessary to perform slopes with a flat back and the same smooth lower back.

The slopes can be dynamic (under 30-40 slopes forward with the touch of the floor with hands) and static (leaning out and stop themselves in the slope, stay in this stretched position from 30 seconds to 1 minute).

Exercises next to ballet crossbar

The transverse crossbar, reinforced along the wall horizontally, is called a ballet "machine". It allows you to perform a number of exercises for stretching on the twine. The initial position is standing on one leg, raise the second and put the heel behind the crossbar. Hands stick to the machine for equilibrium.

• Lack down holding a leg raised on top of the crossbar.
• Perform the slopes of the hull to the side, forward, down (leg on the crossbar).
• "Riding" the foot on the crossbar forward and to the parties (the foot on the floor remains in the same position where it was). When performing the exercise, various variations are possible. When the body is positioned by the face to the crossbar of the leg will "go" to the side, you will stretch on the transverse sword. When sideways, a leg can go forward or back, stretching will turn out for a longitudinal twine.

If you are doing at home, and you do not have a ballet crossbar, you can use the surface of the table, the Swedish wall, the edge of the bed, the bedside table. However, it will be difficult to "go" to the foot on such a surface, you can only make squats, slopes.

Good to know: Variety of exercise performs, to work out various groups of ligaments can be stopped. If the foot and toe legs on the crossbar stretch into one line - one group of ligaments will be stretched. If you stop the foot perpendicular to the leg and send your fingers up or pull in the direction of the knee - other ligaments will reach.

This series of exercises is running sitting on the floor. Stretch groin, caviar, patellied ligaments.

• Sit on the floor (on the rug), legs to dilute on the sides, bend one leg and tighten the feet to the inner surface of the thigh of another leg. In this position, carry out the slopes of the hull under which to try their hands on the floor as much as possible.
• A similar position, only the stop of one foot lies over the thigh of the second leg. From such posture to perform tilts of the housing forward.
• Butterfly - put the feet together, tighten them to the groin, in such a position try to put your knees on the floor (you can help your hands - to put it on your knees, try to omit them down).
• Tilts of the body forward from the "Butterfly" position. The body bends as close as possible to the floor, the hands stretch forward. You can draw yourself on the floor the line to which you will reach (or designate this limit by some object - put a pencil, put a stool). As soon as you reached the designated place, move it a few centimeters further.
• Sitting on the floor, bring legs together and perform the tilting forward, trying to reach the chest to the knees.
• Feet to dilute to the sides - perform similar slopes forward, trying to get a breast and belly to the floor. After a month of training, you can not only get the body to the floor, but also to fully work out - to place a torso between the divorced feet. This exercise can be dynamic and static (tilt the hull between your own legs, hold in this position to 1 minute).
• From the position of the leg on the parties to carry out the slopes of the body to the side, forward to the floor, forward to each leg.

Exercises for twine ends with restoring events. After stretching, you can take a hot shower, apply to the surface of the skin under the knees and steaming the heating cream (it will increase the blood flow, remove the pain).

How to sit on the transverse sword

If you have already learned to perform the usual longitudinal twine, then the next goal will be the cross position of the legs. This is not as simple as it may seem at first glance.

Often people who quickly stretch themselves to the longitudinal twine, achieve the transverse stretching only in a year.

What exercises help to go to transverse twine?

• Most of your stretching should be performed in the transverse direction.
• Try to go into the cross position from the longitudinal. For example, lift the leg on the crossbar for longitudinal stretching and after, without removing the foot, turn the body face to the machine, into the transverse position.
• If you are already sitting on a longitudinal twine, then use a stool or shop for a stronger stretching. Your task is to stretch yourself stronger than 180 °. Additional support makes it possible to fall below and increase the angle of stretching (as shown in the picture).

In training there are such moments when it starts to seem to be in place and nothing changes. This is possible, the main thing is not to stop training, it is insistently fulfilling all the exercises. The result will be sure. Sooner or later, you will sit on the transverse split.

Simulator for Spagata

A simulator will help to stretch on the twine in 30 days. It replaces the coach or the person who puts on your body from the side to help lower you down. Remember, at the beginning of the articles we warned against assistance. So, the simulators allow you to do with independent activities, it is enough to stretch ourselves to the longitudinal and transverse split.

In the simulator, the load and strength of stretching are regulated by the athlete itself. This allows you to achieve maximum effect without pain.

Interesting fact: The coaches noted that stretching legs on the twine, a person also stretches and aligns himself the spine. At the same time, his posture acquires beauty, and growth increases by a couple of centimeters.

Make a twine is not as difficult as it seems at first glance. Training, attention accompanying massage, positive attitude will help you learn this simple and spectacular exercise.

In order for your body for a long time to remain young and beautiful, it is necessary to continue to work on yourself, performing exercise.

We bring to your attention exercises for stretching of all muscle groups. Each exercise for stretching muscles is intended for a particular area of \u200b\u200byour body.

A set of exercises for stretching will help learn how to properly do stretch marks. If you do exercises for stretch marks systematically, after a month you will feel the result.

What is the benefit of stretching exercises?

First, exercises for stretching muscles will help maintain your muscles in a tone, and therefore not worry about the emergence of many diseases, such as hernia, disk displacement, etc.

Secondly, your posture will always be beautiful. For women, it is especially important.

Thirdly, simple exercises for stretching muscles can replace long-term workouts in the gym, because for their execution you do not need special conditions and a lot of time.

Stretching muscles contributes to the preservation of the flexibility and mobility of the joints, which means that the loads are not terrible to you.

The set of exercises in the pictures is the creation of a famous expert on Yoga Vika Timon, who decided to teach everyone how to make a stretching of different muscle groups.

Right now you can see how to do stretch marks of straight muscles of the abdomen, external oblique muscles, the inner muscles of the hip, stretching the buttocks, legs, feet, see how to train the muscles of the thighs and backs, forearm, side, front and podental muscles of the neck and t. d.

In a word, carefully review the exercises for stretching of all muscle groups and be sure to take a stretching at home.

How to do stretch marks: exercises for stretching of all muscles

1. Stretching straight muscles of the abdomen and external oblique muscles. 2. Stretching the inner muscles of the hip.

Slim flexible body, moving joints and excellent well-being - all this is the result of the stretching. Get 5 effective stretching complexes for the back, legs and other parts of the body. Return health without leaving home!

Stretching, or how it is called Stretching today - a complex of classes, which is aimed at increasing body flexibility. If you want to improve the overall condition of the body, reset overweight and increase the plasticity of the joints, then stretching classes for beginners are perfectly suitable for you.

The effective method for the development of body flexibility is used in almost all sports directions. At the moment, the following types of stretching are most often applied.

1. Dynamic - it lies in the fact that during the set of exercise does not provide for a stop at a certain position. All movements are made quickly and at the maximum possible speed. Despite the fact that this type of stretching is great for efficient weight loss, it is considered the most traumatic, as often unprepared people get muscle breaks and ligaments.
2. Passive is a great way to start playing sports with your second half. A big minus such a complex is that it is impossible to engage in solitude, since the method works on the basis of interaction with a partner, which adds the load by its weight to various parts of the body.
3. Static - the easiest stretch, which best suits beginners. Many this type of exercise can remind the famous on the whole world of yoga, as it is measured, and all the movements during the complex smooth and calm. Simple rules for holding static stretching make it possible not only in specially equipped halls, but at home.

A person is able to develop flexibility in absolutely any age. Of course, in childhood, joints and muscles are in more elastic condition and are able to stretch better and bend, but the right and permanent workouts are able to develop your flexibility and improve the overall condition of the body.

Where to begin?

If you are interested in a stretching body, you should initially consult with your attending physician, as there are several contraindications for classes:

• hypertonic disease;
• injuries and gaps of muscles and tendons;
• spinal diseases;
• arthritis and Arthrosis;
• damage to the joints of the pelvis;
• violations in the work of the cardiovascular system.

In the absence of any diseases, each person can safely choose the appropriate body for it for beginners.

To start classes from scratch, each newcomer needs to know some nuances, without which sports exercises may not bring a visible positive effect. Such recommendations most often can be heard from professional athletes.

Unprepared person important to know the following moments

• When doing in the gym or video program, never try to reach the trainer or neighbor in the fitness rug. Each person has its own flexibility indicator, which develops gradually depending on the structure of the joints and muscles.
• Classes should not cause severe pain if you have unpleasant painful sensations during the execution of any movement, it is possible that it is executed correctly or the body is not yet ready for such a load. In this case, check the exercise or reduce the load.
• Do not immediately try to make a stretching on the twine. This complex is always designed to develop the plasticity of the whole body, and not just a feet.

It is also very important to remember that during the classes you cannot be detained. Inchoing and exhalations must occur calmly and evenly, since normal respiration contributes to a constant influx of oxygen into the muscles, which allows them to function normally and stretch.

Stretching complex for beginners

To start doing stretching at home or in the gym does not need any preliminary training or a special diet. People who do not have serious health problems will easily begin to engage in program for beginners - the main thing is internal motivation.

It is worth noting that in order to engage in any sport, you first need to choose good and right clothes. Each person knows that for fitness and exercises on flexibility, it is necessary to wear elastic training pants and a slight comfortable T-shirt.

It is best to choose tissue from polyester, nylon or elastane. Such materials are durable and well tolerate strong stretching.

Exercises for the development of flexibility from beginners are quite simple and do not require any special skills. Of course, to start working on your body, initially best to contact the Stretching coach. The specialist will quickly develop the program based on physical data and individual characteristics of the body.

Classes for each person can be built in different ways, but they are all based on standard exercises and begin the same with the warm-up of the biggest muscles of the body, that is, legs and backs.

It is important to know that the morning or evening stretching can not be done before serious physical exertion, since the muscles after training will be completely relaxed.

All classes in the stretching of the body correctly start with legs and backs, therefore, you must first figure out which exercises are used to work on them.

Back

Each of us saw how pets wake up. Cats and dogs after awakening are actively squeezed and knead each muscle. Almost all workouts for stretching are removed from the brothers of our smaller.

Before the overall complex of exercises, each person initially need to warm up a little bit. You can jump on the rope, make a shallow sloping to the right and left and right to publish. In any case, the workout should only cheer up the body for further training.

There are several most effective stretching options for the back.

1. Sitting on the floor completely stretched out and relaxing the legs, the torso slowly leans forward, until the moment in the muscles there will be a painful sensation. After the back calmly straighten up. The slopes are repeated from 5 to 15 times.
2. Sitting on the floor, the legs are connected to each other so that the feet are as close as possible to the torso, and the hands are crossped behind the head. In this position turn torso in different directions.
3. Standing on the floor with the deep slopes moving together.
4. In the standing position, the legs are exhibited on the width of the shoulders, and the hands crosses behind the back. Performed back of the back back from 5 to 15 times.
5. Hands and feet on the floor, moving upside down and down.
6. Lying on the stomach, head and shoulders are lifted above the floor.
7. From the position of standing on the "bridge", if there is not enough skill, the exercise can be done from the floor.
8. Lying on the stomach, taking yourself to tape yourself and try to "stretch up", depicting a ring.
9. Lying on the stomach I spread my hands and legs with a "asterisk", the ruling legs must reach the left hand and vice versa. During the exercise, the torso from the floor does not come off.

You can make them as combined and selectively, the main thing is to be comfortable and pleasant during class.

Legs

Stretching legs begins with the development of plasticity muscles of the thighs. To develop the back of the hip, you need to lie on your back and pull the right or left leg. During exercise, legs should remain straight, the pelvis does not leave the floor. Movements must be swaying. Stretching is carried out alternately for one and other legs, for 1-2 minutes.

To stretch internal and buttock muscles, sit on the floor so that the feet touch each other. Legs are pulled up as much as possible to the body. During this exercise, tilts forward with a smooth back. It can also be done like "hung" in the same position. After tilting forward, hold your back straight for 30-60 seconds.

The internal muscles of the hips are stretched and with another exercise. In a sitting position on the floor, straight legs must be dissolved in different directions to the maximum width. In this case, tilts forward, right and left. During such a stretching, you need to try so that each tilt is deeper than the previous one. However, it is necessary to remember that the slopes should not cause severe painful sensations.

Classes for stretching external muscles Havers: You sit on the floor, bend under yourself left leg; Right leg, bent in the knee, it is necessary to follow as far as possible through the left leg, and the knee is attracted to the chest. In this position, it is necessary to be approximately one minute, after which the legs need to be changed.

Many people who have visited the speeches of the gymnasts saw as girls standing on one leg, stretch behind his back, making a kind of "ring". Such an exercise allows you to stretch the front part of the femoral muscles. Of course, an unprepared person cannot repeat it for professional athletes, as they develop the plastic body for years. Newbies begin to make such exercises in the position lying on the side. If you are lying on the left side of the body, it is necessary to stretch the right leg with your right hand. The time of execution of such a stretch margin is 1 minute for each leg.

Twine

Any girl in his life at least once wanted to sit on a longitudinal twine, but with time the desire remains, and the ability to realize the dream looks more ghostly. Simple exercises for stretching legs will help to sit on a split person at any age.

Exercises for stretching on the twine occur in stages

1. Dynamic gymnastics: This complex includes mahs and legs with legs in different directions. To achieve the maximum effect, such a load on the muscles must be stopped after fatigue appears in the legs. It should be remembered that the tense and tired muscle is constantly declining, and does not succumb to stretching.

The active workout also includes tilts forward, back and sides. All exercises are advisable to do without stopping, and change them after 10-15 repetitions.

2. Ballistic load: It includes a more serious impact on the leg muscles. All exercises occur on the verge of a painful threshold, and should lead to greater growing pain. This complex includes exercises with attacks. You make a very deep step forward, while the left behind the foot should be straight. After, spring movements you must deepen a step. This exercise is done within a minute for each leg.

The ballistic load also includes ruling. To fulfill them, you need to sit on one leg, and the second must be pulled away. In this position, it is necessary to see about 15 seconds, and after slowly and smoothly move without the help of hands on the second leg.

At this set of exercises are also included slopes. Sitting on the floor, it is necessary to make your legs as widely as possible and to lean to them alternately, lingering over each knee for 10-15 seconds.

Each exercise aimed at the development of flexibility requires a certain force of will, since the effect of them can be achieved only through pain.

Gymnastic stretching includes not only a complex for the development of flexibility and plasticity, but also active walks, and work on the problematic zones of the body.

Starting stretching, you should not immediately choose a large number of exercises. Unprepared people, to begin with, it is best to define 5-7 main exercises, and already after spending them to add new ones.

Taking a stretching gymnastics, choose the overall complex of stretching exercises, complementing it with small physical exertion: dumbbells, skipping, squats, etc.

Stretching for beginners - a comfortable and easy way to follow the health of the body and look greatly.

Stretching for beginners at home

Stretching for beginners is an excellent way to increase the body's performance, improve your appearance and get rid of many diseases. Simple classes on plastic can be easily held at home without buying extra gyms. The only thing that may be needed for domestic workouts is a gymnastic rug. Such a sports accessory will help carry out successful and fruitful training. It is worth noting that without the rug it is almost impossible to spend a ballistic stretching for twine, as often legs on the floor coatings slide and during training you can get a serious injury.

Stretching exercises will bring many pleasant moments into your life. Women who are constantly engaged in this type of gymnastics can completely get rid of themselves from painful sensations during menstruation, as well as restore its normal and stable cycle.

The set of exercises for stretching also contributes to getting rid of pain in the back, and restoring the work of the cardiovascular system. Also, this type of classes brings a feeling of calm and peace. Thanks to the stretching, men and women of all ages can normalize their sleep, restore the metabolism, and start feeling at 100%.

Video

Few who boasts good stretching, except for those who need it in the field of professional activities or personal hobbies. Dancers, gymnasts, yogas, fans of oriental martial arts just need stretching and flexibility. But if you do not feel about professionals (and even lovers) in areas where a flexible body needs, stretching can become a pleasantly useful physical activity.

With age, our muscles, ligaments and joints lose elasticity and mobility. As a result - looseness, poor posture, joint pain, increased injury. Therefore, stretching or stretching is quite popular today. If you need a stretching to increase your progress in your favorite sport, then God himself ordered to stretch! And if not, you can just enjoy your flexible body and incredible benefit to the body.

Let's start stretching from "zero"

Stretch You can and need at any age. Of course, the younning the muscle tissue, the better the results are achieved faster. But there is no age limit for stretching. The only thing to take care is about caution when handling your body, if you start stretching from zero.

Classes S. instructor Always have an advantage over independent attempts, because a professional can always correctly adjust your actions. But sometimes there is the opposite. If you decide to take a stretching, and you do not have preparations, then come to Stretching Group with experienced students, and it is dangerous at once at their level of load.

Be sure to warn coach About your level, and ask first time "Do not help" you reach. Individual physiology of the body may not even accept the most insignificant pressure when performing exercises, and you will receive injury. Start slowly from the smallest loads, gradually increasing them with each occupation. In Stretching without preparation, it is better not to chase after rapid results.

Heat before stretching

Stretching You can also study at home yourself. To get the maximum benefit, the result, and not to put injuries, you must definitely warm up the muscles before stretching exercises. It is best to perform dynamic exercises and jumps. Any dance movements are suitable, or aerobics, the main thing is that it was "lily" and intensively, to sweat and hot muscles.

Be sure to knead all groups muscleStarting from the neck and gradually dropping down to the footsteps. Workout and heating should take 15-20 minutes. If you are comfortable to stretch before bedtime, you don't have time to warm up, and the hot shower is suitable, which will also help heat the muscles, giving them elasticity.

It's better to practice stretch

How much do you need engage stretching itself? If you perform several exercises to different muscle groups, alternating dynamics and statics, then less than 15 minutes of pure stretching will not work. But the secret of a good stretch outcome is not even in this. You need to do regularly, that is, daily. Muscles must gradually get used to a new state, and this should be the norm for them. Otherwise you will move long to the cherished goal.

The more often you practice stretchThe better, the more effective. You can, of course, to engage stably one or twice a week, and gradually your flexibility will improve. But if you will also consistently devote 15-20 minutes before bedtime stretching exercises, you will achieve stunning results! When you step over the "zero frontier", it will be possible to perfectly combine visits to group classes with a trainer 2-3 times a week and your daily fifteen-minute exercises to maintain tone and securing the result.

Comprehensive approach to stretching

Flexibility and elasticity of muscles Must be in the whole body. All muscles are interrelated, and stretching some does not exclude the flexibility of others, but on the contrary, it helps. That is, if you want to sit on the twine, stretching the side muscles and muscles of the press is also necessary.

The complex of the complex hike works for the same group muscle: Stretching them need several different, and not to perform one. For example, to stretch the muscles under the knee, you can make tilts standing, sitting, to one leg, to two, and so on. Complexes of stretching exercises can be selected for themselves any, those that are convenient for you at this stage of your flexibility. The more you will do, the more difficult the exercises should be, the higher the stretch bar. Without a constant increase in the load, it makes no sense to engage.

Speaker and Status in Stretching

If necessary " spring"When performing exercises or remain static? It is best to combine these two states within reasonable limits." Spring "is easier to perform, so it is most often a training with it, and it is used at the initial stages of stretching classes. But you should remember caution, and Do not make sharp movements and big amplitude.

Statics are more useful, and gives the desired effectBut it is difficult to perform it at first. Add static exercises gradually. Fix the tension of the muscle in the maximum condition for you, and hold as much as you can. You must reach the limit of 30 seconds in one static suspension position. But, of course, it will begin all the seconds from five.

Relax during stretching

Exactly this the main thingAnd the most difficult. Muscles, as long as they are tense, are well amenable to stretching. The relaxed muscle is more plastic, and at the same time there is a smaller pain. To relax muscles at the tension site, you need to practice a little.

To begin with, try correctly and deep breathe. Breathing helps to relax on exhalation. Concentrate your attention on the right muscles, and relax them as much as possible. When you learn how to relax in the time of stretching, you will begin to receive real pleasure from the process, and significantly improve the result.

What else should be known in Stretching?

During exercises on stretch The back should always be kept straight. The sutween spin not only does not help, but also interferes with the correct work of the muscles. For example, with the slopes of the body to the legs for stretching the popliteal muscles, it is important not how far you can get with your hands using a sutural back, but how much you can put the bottom of the abdomen on your feet. The greater the back, the harder it is an exercise, the more correct, and better effect.

If you want to To sit on the twine, and start almost from scratch, after a few days of doing stretching exercises. Be sure to try to sit slowly to sit in the twine. So you can determine which muscles you "interfere", and, therefore, adjust your occupation rate.

And last. Stretching - it hurts. But the pain should be pleasant for you, not acute, always at the limit, and always with pleasure. If you feel pain, it means that your body is not flexible here. So, you need to work on it!

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According to the fitness of the coaches, traine the muscles of the hip part of the body and quite quickly sit on the twine can almost any healthy person with proper desire to training and the absence of contraindications.

The main thing is a qualitative approach to training, because the results depend largely on how correctly stretching is done, how the muscles of the pelvis and the hips are being trained. To quickly sit on the twine, first of all, the regularity of workouts and purposefulness is necessary.

How much time you need to train to sit on the twine

If there is a good stretch and experience in sports, it will be quite simple to sit on the twine. Absolute beginners in sports without proper physical training, you will have to work longer and diligently than people engaged in some kind of sport on a regular basis.

How fast people will sit on the twine, some factors affect

Exist factors affecting the physical condition of the human bodyTo be taken into account, making up a workout plan to sit on the twine:

1. Genetic predisposition - Congenital body flexibility, which depends on the length of the ligaments, the number of sarcomers and elastin in the muscles.
2. Frequency and duration of the articular workout Before training, as well as the correct technique of doing training in order to sit on the twine.
3. Diary TrainingThanks to which you can follow your development not only psychological, but also physical.
4. Proper healthy nutritionwhich should include a sufficient amount of water, calculated on the weight and age of a person.

When flexibility is achieved, there is a change in muscles, joints and ligaments. This, of course, requires time and strength. Therefore, it is impossible to hope for the fact that you can sit on the twine per day or even for 1 month.

Stretching should not be accompanied by pain

Exercises should not be done through pain. Mostly per day, those who have and so good flexibility or children are sitting, since their body is not formed to the end.

But still I want to know how much time it goes on training and whether it depends on age. Specialists say that if you start studying up to 30 years, then it is mainly for regular classes takes 3-5 months. People after 30 will need more than six months of intense training.

These figures are designed for people with medium physical data. On the deadlines will affect only the degree of flexibility, patience and mood.

Effective stretching exercises to sit on the twine

The main goal of stretching is to make elastic muscles, more movable joints and give a tone body.

Also, stretching improves blood flow, contributes to the flow of oxygen and nutrients into the muscles, protects the body from occurrence in the old age of chronic diseases and pain.

• It is worth starting S. squats For the development of the muscles of the legs. First you need to put your legs a little wider shoulders, the back is smooth, the look is aimed forward.

When the sission is made, you can bring hands forward, but most importantly, to remove the pelvis back, as if the chair stands behind. It is necessary to ensure that your knees do not go beyond the foot, otherwise there will be a large load on the joints.

One of the effective stretching exercises - Mahi's legs, which can be performed both on the sides, and back-forward

• Second exercise - mahi feet. Mahi can be taken aside, forward, back, lying on the side and sitting on all fours.

When performing a back and legs should be even if mahs are made to the side, it should be a support for which you can take a hand.

• Required slopes For stretching ligaments.

Legs are on the width of the shoulders, leaning, the hands stretch first to the right toe of the legs, and then to the left. Long knees and do not bend. Everything is done smoothly and no sharp movements.

• Exercise with support. First you need to rest over your hands slightly above the head into the wall.

The right leg bent in your knee to a straight angle, and the second, keeping smoothly, to take back as far as possible. This will stretch the ion muscles.

Exercises with a support - one way to do stretching to sit on the twine

• Stretching is promoted by I. alternate extension of legs to the sides. First, the legs must be put on the width of the shoulders, while the back should remain smooth.

Then you need to take the leg to the side, the pelvis parallel to the floor. Hands ahead, further make the slope to the hull to one leg, and after gradually align the legs in the knees, and linger in this position 20-30 seconds.

After the exercise must be done on the second leg.

• Exercise for half-spa on the back. It is necessary to lie on the back and put your arms along the body. One leg must be bent for the support, and the second stretch and take your hands.

The foot should be even so that the pelvis does not go to the side.

• In the next exercise you need to put on your knees and push one leg, bent in the knee at right angles.

For equilibrium, you can take one hand for the chair. Next, the second leg is taken by hand and stretches to the buttocks.

• For stretching the back surface of the thigh, it is necessary to kneel, and pull the other leg forward without pulling the sock.

Then gradually the hands should be drawn to the sock, the knee must not bend.

How to make a stretching right to sit on the twine

Stretching is the key to maintaining the flexibility and health of the joints. Tendons (fabrics that connect muscles with bone) begin to decrease and consolidate as they grow up, limiting body flexibility. Movements become slower, it is already hard to stand, even the step becomes much shorter.

Of great importance is the correct technique. In the parks you can observe as runners, stopping to stretch the front surface of the hip, pull the leg to the buttocks. Such stretching can only harm.

There are basic rules how to make a stretching to sit on the twine, sticking to which, you can achieve good results, and not harm yourself.

So, stretching rules:

• It is necessary to stretch as often as possible., Better daily, if possible. Always after cardiotering and power training.
• Be sure to be forgotten before stretching about a small heat muscle.
• In each position It is necessary to move, not forcing yourself to make sharp movements. Always pay attention to tension.

Stretching should be measured from weak voltage and to the edge of discomfort. It is necessary to focus on the area that is stretched.

• Before you keep every position, you need to do at least two deep breaths. Deep breathing Promotes relaxation.
• In no case cannot join. After there was a convenient stretch position, it should be left in it and gradually stretch more.

How to sit on the transverse sword

You can reach the results at home. It all depends on the lifestyle, human activity and its nutrition.

You can start your day from the morning workout, as it is in the morning the muscles are hard and the effect will be better. For the implementation of the twine should be a strong back and press, so power exercises are needed 2-3 times a week.

If all of the above will be observed, the result will not wait.

First you need to warm up using a warm-up. It is advisable to start with the neck, then go to your arms, back and not forget about the legs.

After that, you need to perform the following exercises:

• Deep tilt with support in hand. The back should be straight and relaxed, breathing free.

In this position you need to be 30-60 seconds. As soon as it is possible to rely on the palm, you need to try to get up at the forearm.

• The next post is stupa. Legs diluted wider to face, hands stretched up. Gradually, it is necessary to fall down, spreading the same knees and hips.
• Push ups. The legs are widely placed to perform pushups, bending elbows, while the pelvis is tightened forward just above the head. In exhalation, return to its original position. Repeat this exercise is 10-15 times.
• Preparation for twine. The legs are wider, the body is parallel to the floor, it is necessary to stand on forearms or palms. Stay in this position for 30 seconds.

Shpagata simulator

Exercises for stretching, both for profession and health and beauty, obliges a person to make them with patience, exposure and perseverance.

Easy the process to quickly sit on the twine and do not damage the muscles, will help a special simulator.

How does he work? The simulator is designed specifically for muscle stretching, as well as for fixing them. Thus, the muscles get used to and gradually stretch without special painful sensations. The simulator has its own minuses and advantages that need to be considered when purchasing it.

Pros:

1. When regulating the degree of stretching, the pain will not be so tangible, and the feet will be in a convenient position. At the same time, the load on the legs will decrease.
2. No longer need to be afraid to injure muscles and ligaments. Exercises on the simulator pass without sharp jerks and inaccurate movements.
3. Most simulators are provided for stretching, lying, that is, the muscles will be as relaxed as much as possible, which contributes to rapid results.

Minuses:

1. The simulator is expensive. Its minimum price is 2-3 thousand rubles.
2. If a person is in constant trips, the simulator will have to leave at home, as it is difficult to carry it enough and uncomfortable.
3. Good stretch and twine will not come for newcomers. This process is quite laborious.

Danger and cons of rapid twine without workout

Most sites promote fast twine per month, week, day and even per hour! Newbies usually happens like this: a big attachment that complicates workouts, and a slight result.

To achieve the goal and sit on the twine, the following errors should be taken into account:

The load during the warm-up can be different, for example, rather effectively will be cardio exercises, which should last at least 15 minutes

• The first and most common mistake at beginners - short warm-upwhich does not contribute to a good muscle warming.

Load can be any: cardio, jogging, rope, dancing. Duration - 15-30 minutes. It will make soft muscles, they will be plastic and more flexible, which will prevent painting pain.

• Many, starting working on themselves, move with load. Yes, a new thing and the goal is inspired, but it is very important at first to give yourself a minimum of load, you do not need to hurry, you need to gradually complicate the process.
• Playing a big role schedule. Stretching requires discipline. It follows at least 3 days a week, but if one day was missed, then it must be compensated for.
• Most people do not know the anatomy of their body and start looking as soon as possible stretching exercisesSo for a few workouts to sit on the twine.

This is their mistake. Not all exercises are really helpful and doing them, not knowing what muscles they affect is really dangerous. It is necessary to pull only certain muscles, observing the technique.

Sturdching Studio coach told how to make a stretching to sit on the twine, and achieve results even at home.

Training is important, but you do not need to visit them intensively. 2-3 days a week will be the most optimal option, otherwise the muscles simply will not have time to recover.

In no case cannot invent "their" exercises - It may end badly.

Do not forget about the warming warm-upFrom which the twine itself depends. Pay attention is worth it and stretching the lumbar department.

You should not be afraid of the crepes and pass the classes because of it, after the warm-up pain subsides. Also, it can also be hot bath or shower after training.

How to make a stretch to sit on the twine:

How to sit on the twine - newbies mistakes: