The ability to sit on the twine is the dream of many girls. But whether you sit on the twine or not depends on the stretch. If you are the owner of natural elasticity and flexibility, so if you are doing well with this, then you will sit on the twine quickly enough and without problems. Otherwise, do not despair either, because regular flexibility training will help you achieve your goal. But you should never sit on the twine without warming up the muscles and preparing, as this can lead to serious injuries and consequences.

Stretching for dummies

There is a longitudinal twine and a transverse one. In the first view, one leg should be extended forward, and the other back. Longitudinal twine is lighter and requires less preparation time. As for the transverse twine, to perform it you need to spread your legs to the sides, so it is more difficult to perform.

The most reliable method to quickly sit on the twine are. But do not immediately focus on complex exercises. You need to choose a set of exercises individually for your physical fitness, otherwise you risk earning an injury.

We will immediately dispel your myths that you will sit on the twine in a few days. This is only possible if you are a small child or a very elastic person by nature. The process of preparing for the splits can be easier and faster if you have previously been fond of stretching. If not, then do not despair, but make every effort, follow the progress and sooner or later you will achieve your result.

When preparing, you need to remember a few important rules:
- Show patience;
- Conduct classes at least four times a week;
- Lesson time - at least half an hour;
- If you feel pain in the muscles, then immediately stop the workout;
- If you feel the slightest feeling of discomfort, stop exercising;
Be sure to give your muscles time to rest and recover.

We develop flexibility: a set of exercises

With the daily implementation of all the exercises below, you can reach the goal and sit on the twine in about a month, but do not forget about individual characteristics. Exercise at least twice a day, at least four times a week.

1. Don't forget to warm up if you want fast results. Warming up will help warm up the joints, muscles, and stretch the ligaments before the upcoming load. Just 10-15 minutes will be enough to warm up.

As a warm-up, you can dance, swing your legs in different directions, and bent-leg swings, jogging, squats and jumping rope will also help you warm up before class.

Never skip this step and follow it diligently. Your muscles need to warm up properly in order to perform subsequent loads.
Some professionals advise taking a hot shower before training, it will help the muscles warm up faster.


2. At this stage, you need to sit on the floor, spread your legs in the shape of a V. The wider your legs are, the better. Perform tilts to the left and right legs, as well as in the middle. Tilt in each direction for a minute. At each tilt, try to "fold in half."

3. Sitting, stretch your legs straight out in front of you. Reach for your toes, as if trying to "fold your torso in half." If the exercise is too easy, then when tilting, pull your socks away from you. Tilt forward for approximately 30-60 seconds.

4. This exercise is the same as the previous one, only in a standing position. Try to touch the foot, in this position, linger for 30-60 seconds. When performing, make sure that the legs are straight and do not bend at the knees.

5. Kneeling on one leg, stretch the other straight in front of you. Pull the leg for a minute, then do the same with the other leg.

6. Leaning your hands on the floor, try to spread your legs as wide as possible. The exercise is very similar to twine, it must be performed very slowly and carefully, controlling every movement.

Many professionals advise using a gymnastic fitness mat when doing exercises on the floor. It will make classes as comfortable as possible, as it will prevent any slipping. Also, for mood, you can turn on any music that will help you relax.
These exercises are contraindicated for those who have a high temperature, joint pain, any muscle injury or ongoing inflammatory processes in the body.

After a month of diligent and quality exercises, you can try. Don't rush and do it too fast, as you can earn an injury. Do it slowly, carefully, keep every muscle under control. If all your efforts have not yielded results, then in no case should you despair, just continue to work hard and soon you will definitely sit on the twine. Remember, the main thing is to believe in yourself!

Effective stretching for twine in 10 minutes - Video

How to quickly sit on the twine? Stretching at home.

Any sport means great achievements, efforts on oneself and hard training. You need to set a goal and go to the end - to achieve it.

Leg-split- This is a sports position, which requires a certain elasticity of tissues and joints.

To achieve the desired effect, you need to prepare daily for 20 minutes.

If free time is a problem, then you can perform special exercises every other day.
In this case, you may not be able to sit on the twine in a short time.

Beginners need more time for self-training, and

it is enough for athletes to stretch the muscles for 10 minutes and you can immediately sit down in a position.

Twine: how to quickly sit on the twine?

• Only the person himself can force himself to do classes and become better and more beautiful.
• The key to success is a clearly set setting for yourself and an awareness of the upcoming loads that need to be overcome.
• Only in this way can you easily and quickly sit on the twine.

How to quickly sit on the twine?

This question is often asked by novice athletes and those people who do not know what efforts must be made to achieve the goal.

Important: Correctly assess your physical capabilities. There is no need to repeat after professional athletes, because they have many years of hard training behind them.

Tip: Do not immediately perform complex tasks, so as not to harm your body!

Many people fail to sit on the twine even after several months of hard self-training.
Each person has his own body features, so some things come easy, while others need to try to achieve good final results.

Therefore, it will not be possible to quickly sit on the twine for those people who do not have good flexibility by nature.

How to sit on the twine without preparation? — Practical advice

To quickly sit on the twine, you need:

• endure the pain
• strive to improve results and
• great desire
• You should not stop halfway, even if you are sure that nothing is working out and disappointment has come.

Important: When performing tasks, you may experience muscle pain - this is normal if the pain is not severe. If there are sharp colic, finish the warm-up.

Remember: A muscle tear is a painful injury that needs to be treated. Therefore, do not bring your studies to a painful state of the tissues. Exercise should be easy and fun.

How to sit on a twine without preparation?

This question is often asked by people who have never done sports exercises in their lives or have done it very rarely.

In order to have good stretching and flexibility, you need to train yourself daily, stretching at a slow pace, without sudden movements. For all beginners, the following practical tips will help:

Warm-up is an important part of preparation..

• Warm up muscle tissue by doing running in place, jumping rope and squats.
• A good exercise for warming up all tissues and joints is swinging with straight legs in different directions.
• Exercises in preparation should be performed with a straight back

After the warm-up begins muscle stretch- a long period of training.

Without stretching, the twine will not work perfectly

Important: Be prepared responsibly. It is necessary to spend 10 minutes warming up the fabrics and at least 5 minutes stretching.

Twine stretching - video

When a person works out at home, there is no coach next to him who can suggest something and advise in a given situation.

How to properly stretch on the twine?

The video allows you to see what the position of the body should be and how long it takes to complete each task.

Video: Stretching for beginners for every day / Stretching

Twine exercises - learn twine on your own, instructions

When the warm-up exercises and stretching are completed, you can begin to perform training tasks for the twine.

Instructions will help you learn twine on your own.

Remember: Do split tasks consistently. Only in this way you will see results that will improve every day.

EXERCISE:

• Sit on the floor with your legs wide apart.
• Lean forward deeply, while pulling your arms forward.
• If there is mild pain, stay in this position
• Get up from the previous position and after a few minutes repeat the exercise again

Remember: Once you have completed all the stretching tasks and have begun basic training, it is forbidden to sit on a chair during the break between exercises. Muscle tissue will relax and lose elasticity. The break between classes should take place on your feet (you can lie on the floor, but not sitting down). Otherwise, you will have to repeat all the training tasks for stretching again.

EXERCISE:

• Move one leg to the side
• The second should be bent at the knee
• Lean towards the outstretched leg
• The gap from this leg to the floor should gradually decrease

EXERCISE:

• Sitting on a flat surface, spread your legs apart
• Put your hands on the surface in front of you
• Transfer the weight of the torso to the hands, lifting the pelvis off the floor and leaning forward.
• Spread your legs to the sides, reducing the distance between the pelvis and the surface

Twine at home - how to sit down?

It is much easier for young children and teenagers under 18 to get a good stretch.

But, if there is no natural flexibility, even a child can find it difficult to master the twine.

Many adults can take up to several months to master the exercises.

The level of fitness matters a lot. If you have been involved in athletics, dancing, basketball, volleyball before, it will be much easier for you to do the splits on your own at home.

How to sit down correctly so as not to damage the muscles?

Important: Do not set hard limits for yourself. Listen to your body. If you overdo it with training, the risk of serious injury increases.

• Perform the exercises until a pleasant pain in the tissues appears (the pain should be just pleasant, not severe).
• A little discomfort while exercising is normal.
• Do not ask more of yourself than you can do.

ADVICE: Watch how you breathe. Breathing should be calm, even during enhanced self-training.

Twine per day - quickly and correctly

If you have been involved in sports before, then it’s really possible to do the splits in a day.

The main thing in this matter is not quickly, but correctly.

Warm up the muscles, giving each exercise for 1.5-2 minutes.

Effective exercises that will allow you to sit on the twine in one day

EXERCISE: Lunges.

• Step forward and bend the leg in front 90 degrees
• Lower the leg that remains behind the body to the knee
• Move your pelvis forward and stay in this position for a few seconds
• Return to starting position and repeat with the other leg

EXERCISE: Alternate leg stretch.

• Sit on the floor
• bend your leg at the knee so that it is between your hands
• The other leg should be straight and behind
• Bend forward, clinging to the leg as much as possible, lowering your head

EXERCISE:

• Get on your knees and straighten one leg in front of you
• Put your hands on your hips and bend forward
• When bending down, fix the body for a few seconds

EXERCISE:

• Lay the body on the floor on your back.
• One leg should be bent at the knee, and lift the other up and wrap your arms around it, pulling it towards you.
• Do 10 such approaches, and
• Repeat this exercise with the other leg.

I sat on the twine, my muscles hurt - what to do?

Every person has the opportunity to be successful. You should not start training if there are any injuries to the muscles and bones, as well as after suffering spinal injuries. It is forbidden to train if blood pressure is high or there are cracks in the bones.

Remember: It is important not to harm yourself and your body, so that later you do not have to deal with the consequences of improper training.

It often happens that a girl sits on a twine and her muscles hurt. What to do in this case, and how to relieve pain?

• Drink a good pain reliever
• If there are no medicines on hand, a hot bath will help, albeit for a short period of time.
• A good remedy is a massage on a warm muscle

Important: If you experience severe pain, consult a doctor to rule out rupture of muscles and ligaments. Self-medication in this case can be dangerous.

Tip: If the pain is not severe, but when taking painkillers, it does not go away, consult a doctor.

If the exercises are performed incorrectly, the sciatic nerve is pinched, which causes pain in the form of lumbago. Symptoms of this disease are severe pain in the perineum.

Longitudinal and transverse twine - photo

Twine can be performed in two versions - longitudinal and transverse. If you were able to perform a transverse view, then this does not mean that you can also easily make a longitudinal twine. In the photo you can see how correctly executed both twine options should look.

Home stretching - how to sit on the longitudinal and transverse twine?

The toes pointing up body position is a simple version of the cross split. If you are new to the sport, do just this type of split. Long and persistent home stretching will help you sit on the longitudinal and transverse twine.

The main rule in the development of a flexible body is "do not rush." Flexibility and stretch develop over time. The less you rush, the better and more stable the result will be.

How to sit on the twine in 10 minutes?

This question is often asked by beginners who do not understand that you can sit on the twine after hard work for a long period of time.

You can do the splits in 10 minutes if you train for half an hour a day for a certain period of time, doing stretching and flexibility exercises. After a year or two, you will be able to do the splits in 10 minutes, and with constant practice for several years, you will be able to do the splits immediately after a short warm-up.

Stretching for beginners, twine for beginners - tips and reviews

As mentioned above, the basis of a successful twine is good muscle elasticity. You have to work on it, improving and developing muscles. Stretching for beginners and twine for beginners can be performed if there are no contraindications - injuries of bone tissue and joints and various inflammatory processes.

Our advice and feedback will help you to correctly perform all the tasks for stretching and developing flexibility, as well as help to avoid injuries. If injury does occur, see a doctor.

It is worth highlighting such tips from professionals that will help achieve good results:

• Pay attention to your breath. It must be measured. Control your breathing during all exercises
• Slowness - good results when stretching. All flexibility and stretching exercises should be performed slowly. Sudden movements can lead to injury and sprains
• Holding back negative emotions. During training, something may not work out. No need to get angry, even if it hurts. Take a break and start over
• Light dinner. Do not eat meat at night and before training. This reduces muscle elasticity. A light snack will help you feel light during difficult exercises.

Set yourself achievable goals. Act harmoniously by completing all tasks in sequence. Warm up your muscles well before training and do not strive to get a quick result. If there is a sharp pain, stop exercising and consult a doctor. Watch your diet, play sports - it will be easier to achieve the desired results when doing splits. Good luck!

Video: How do the splits?

July 14, 2016

It is quite problematic to quickly sit on the twine in a short period of time. There is a high probability of injury to the ligaments and muscles. It is possible to avoid trouble during stretching with strict adherence to the training program and the technique for performing all the exercises included in it.

Specialists have developed several types of programs that help to sit on the twine. This diversity allows you to choose the most optimal option individually for each person in accordance with the physiological characteristics of the organism.

A set of exercises

Fold - the inner surface of the thigh is being worked out.

• Starting position sitting on the floor with legs extended, back straight.
• Gently lowering the body to the legs, hands need to reach the fingers, while the legs do not bend at the knee joints.
• At the extreme point, we hold for 15-20 seconds.
• 10 reps 3 sets.

Double twisting - the oblique muscles of the abdomen, the muscle tissue of the thighs and legs are involved.

• The starting position is sitting on the floor with the legs spread as wide as possible in different directions.
• Bending one leg at the knee, with the opposite hand, press on it, lowering it to the floor.
• In this case, the body should be turned in the opposite direction from the bent leg, while trying to lean towards the floor as much as possible.
• Repeat 5 times on each side, holding at the extreme point for 12-15 seconds.

Transverse floor twine - the inner thighs are stretched.

• Sitting on the floor, you must try to go down as low as possible.
• The back is straight, hands rest on the floor.
• Tilt the body down, it is necessary to touch the floor with the forearm, while not bending in the lumbar spine.
• Hold this position for 10 seconds, and repeat 3-5 times on each leg.

Stretching scissors - stretches the back of the thigh.

• Lying on the floor, it is necessary to raise one leg up perpendicular to the body without bending it at the knee.
• Grasp your ankle with your hands, pull your even leg to your chest as much as possible for 20 seconds.
• 4 sets are performed 7-12 times on each leg.

Lunges - calf muscles and muscle tissue of the thighs are developed.

• The starting position is standing, the back is even, the press is tense.
• Making a lunge to the right side, you need to lower yourself as low as possible to the floor.
• You can diversify lunges by bending the second leg at the knee joint, while pulling the foot as close to the gluteal muscles as possible.
• With each lunge, hold for 12 seconds.
• Do 5-7 reps on each leg.

• Kneeling, you need to stretch one leg forward, resting it on the heel.
• Without bending it at the knee, you should bend your body to the floor as low as possible, while reaching your fingers with your hands.
• In this position, it is recommended to fix for 20 seconds.
• Do 3 sets of 10 reps for each leg.

• Starting position standing on the floor.
• When making a lunge, one leg must be bent at the knee joint by 90 degrees, and the second should be as even as possible and stretch down to the floor.
• At the bottom point, hold for 15-20 seconds.
• Perform 4 sets of 15 times.

• We take a step, squat, drop to one knee (with the far leg);
• The angle under the knee of the leg you stepped on should be straight;
• We wrap our hand around the foot with the other leg and carefully pull it towards us, i.e. heel - to the pelvis.
• Pulling the leg as much as possible, transfer the weight to it, linger for a minute.
• Repeat as much as you can for each leg.

• We choose a low stable support (cabinet, ottoman, stool, chair, sofa edge, etc.);
• We put one foot on it, and with the other we slide along the floor, sitting on the longitudinal twine.
• We rest our hands on the floor for insurance;
• We sag like this for a minute on each leg several times.

• We stand with our backs to the wall so that the heels rest against it;
• Raise your leg and stretch it up the wall;
• First, we rest our hands on the floor in a way that is convenient for balance, then we try to keep our hands as close as possible to the supporting leg, and press the pelvis close to the wall, do not tear it off;
• Repeat for each leg 5-6 times, lingering in this position for a minute.

In order to avoid injury and quickly achieve the desired result, it is recommended to follow the following rules:

1. Dynamic workout. Before starting a workout, you should thoroughly warm up and stretch the muscles of the legs and buttocks, in particular, as well as all joints.
2. The most successful time for training is in the morning. This will improve blood circulation and the performance of the whole body for the whole day.
3. All exercises must be done slowly and smoothly, while the body must be relaxed.
4. During training, you should carefully listen to your feelings. Lingering at the extreme point of the stretch, a stable tension should be felt in the muscles. The manifestation of pain is unacceptable.
5. Sportswear is recommended to choose free and elastic, so that nothing hinders movement during exercise.
6. After training at home, it is recommended to massage the legs while taking a bath.
7. Breathe properly while exercising. Take a deep breath, and exhale as you increase the stretch.
8. For the fastest result, it is recommended to repeat this complex 4-5 times a week, with a gradual increase in the number of approaches.
9. The duration of one workout should be 45-60 minutes.

The effectiveness of the training program, in addition to following the basic rules, also depends on the genetic abilities, age and physical fitness of the woman.

Stretching and flexibility, like other types of physical activity, have a great positive effect on overall health.

AMONG THEM, IT IS WORTH HIGHLIGHTING:

• Strengthening of the hip joints.
• Prevents aging of ligaments and tendons.
• Increased blood flow in the pelvic organs.
• Prevention of dysfunctions of the genitourinary system.
• Increased pleasant sensations during intercourse.
• Increases pelvic mobility.
• Stimulation of metabolic processes in the body.
• Burning subcutaneous fat, especially in problem areas such as the inner and outer thighs.
• Strengthens ligaments and muscles.
• In addition to the impact on health, twine helps girls improve their gait and manner of movement, making their movements more free and graceful.
• Thanks to trained muscles, the body becomes more resistant to injury, especially to torn ligaments.

To achieve a quick result, and in a couple of weeks it will be quite difficult to sit on the twine. The systematic and correct implementation of all exercises will allow you to get the desired stretch and flexibility of the body within 1-2 months. Only if you have perseverance and faith in your own strength, you can master the transverse and longitudinal twine!

No sport can give a person such freedom of movement as gymnastics. Good stretching contributes to a beautiful body shape, good posture, normalization of the intestines and the genitourinary system. That is why today many are interested in how you can sit on the twine in a week without the risk of injury. Of course, 7 days is a very short time, but it is quite possible to take a twine pose for him. Even if the final goal cannot be achieved and the stretch is slightly increased in a week, this will still save the person from muscle pain after physical exertion and speed up the recovery process. In order not to get injured at the same time, it is very important not to rush and master the gymnastic exercise gradually, especially if the muscles are not completely stretched.

We sit on the twine from scratch in a week

In order to stretch your muscles well in a short time and not get injured, the body must be prepared in advance for such loads. It is necessary to perform a set of exercises daily to prepare the legs for wide breeding. It is very important not to rush and allocate at least 1 minute for each exercise. Every day this period of time can be increased. All movements should be smooth, be sure to be performed with a flat back and with proper measured breathing.

How to learn to sit on the twine in a week is also of interest to many expectant mothers. The fact is that a good stretch helps to prepare well for childbirth and facilitate their natural process. Experts recommend that pregnant women concentrate on preparatory exercises, which also tone muscles well. It will be completely possible to sit on the twine after the baby appears.

Preparatory exercises

In order to quickly sit on the twine (in a week), the leg muscles should be prepared. To stretch the longitudinal twine, wide lunges will be a good preparation. To perform them, you need to stand straight, with a flat back and take a wide step forward or backward. In any case, the front leg should bend at the knee, and the back leg should remain flat, preferably parallel to the floor. In this position, you need to hold out for at least a minute, periodically swaying.

Is it possible to sit on a transverse twine in a week? This will be much more difficult to do, because in this position there is no natural movement and the muscles will be much more difficult to prepare. The best warm-up exercises for this pose are tilts, rolls and butterfly.

For tilts, you need to sit on the floor with even legs and back. Spread the lower limbs a little, clasp the feet with the palms and press the body as hard as possible to the floor. In this position, you need to linger. There is a similar exercise for stretching the back of the thigh - the "fold". At the same time, you need to sit on the floor with your legs joined together and try to press your forehead to your knees.

After completing the exercise, you need to sit down, connecting the feet, but at the same time spreading the knees to the sides. With your hands, you need to press your knees to the floor, first by swaying, and then hold your legs in this position. For convenience, you can attract a partner who will press your legs to the floor, spreading them like butterfly wings.

How to sit on a transverse twine in a week? To do this, it is necessary to perform rolls. To do this, you need to stand up, spread your legs as wide as possible and alternately squat on one leg, then on the other. From side to side, you need to roll in a straight line formed by legs apart, slowly and clinging to the floor as much as possible. At first, you can help yourself with your hands to keep your balance, but in the future, the exercise should be performed only due to the movement of the legs and pelvis.

Warm up

Before starting intensive stretching, the muscles must be well warmed up. This rule should not be neglected, even if it is already possible to completely sit on the twine. The fact is that one minimal wrong movement can be fraught with sprains or tendons even in a prepared body, which is proved by injuries even of professional athletes.

How to sit on a twine in a week? Before each lesson, you must perform the following exercises:

1. Standing with a flat back, holding on to a support, swing alternately with your legs forward, backward and to the sides. Bending your knees or slouching your back is prohibited.
2. Put a straight leg on a table, back of a chair or other high support imitating a dance bar. The supporting leg must also be even, the angle between them is at least 90 0. Gradually lean towards the raised leg, feeling a stretch under the knee. Change the leg and do the same.
3. Also, standing near the support, put the foot of one leg on the back of the chair, and then gradually bending it, bend your chest to the chair as much as possible. Swinging closer or further from the support, hold out for at least a minute, then change your leg.

Warm up on the floor

For a better warm-up of the muscles before the main stretch, preparatory exercises should also be performed. To do this, you need to sit on the floor with even legs and back and try to reach your head to your knees. In the future, the legs need to be apart and reach for each in turn. When the angle between the legs is already more than 90 0, you need to bend over to the limbs sideways, raising the opposite arm above your head.

Another effective warm-up exercise will help to sit on the twine in a week. To perform it, you need to lie on your back, raise your straight legs perpendicular to the floor and spread them to the sides to the maximum distance. After a short pause, the limbs are brought together, and the exercise is repeated again.

It is very important to complete all tasks regularly. To achieve results in a short time, you need to make every effort and remember about the structural features of the body. One may be able to sit on the splits in a few days, even without previous training experience, while another, with less pliable muscles and ligaments, will need more time to do this even with daily exercises. The main thing is not to stop there and go to your goal to the end, but as for a week at home, read further in the article.

Varieties of posture

Speaking of twine, many mean only its transverse execution, but there are a lot of varieties of the exercise. For beginners, the first steps in achieving a good stretch of the body are the longitudinal and transverse splits. You can perform them first with your hands, and then hold on thanks to your own balance.

When these steps are conquered, you can try to master the vertical twine and sagging. Such poses are performed in professional sports and are not always obeyed by an ordinary person.

Basic stretch

If the goal is both longitudinal and transverse twine, then you need to start with the longitudinal one. The fact is that when it is stretched, the same muscles are involved as during normal walking, so all movements will be as natural and familiar to the body as possible. The first step after warming up is to take the pose of a runner. To do this, you need to make a wide lunge and lean your hands on the floor on both sides of the front leg. In this case, the entire body weight should be transferred to the front foot, which stands as tightly as possible on the floor. At the same time, one should try to keep the back as even as possible, direct the gaze forward, the knee of the front leg is bent so that the limb is perpendicular to the floor.

You need to hold out in this position for at least a minute. You can periodically sway up and down and strain the inner surface of the thigh.

Complicated version

Since yoga is aimed at stretching the muscles, many exercises in order to sit on the twine in 1 week are borrowed from there. The next exercise will be the pose of a warrior.

It naturally continues the previous one, so a person will not have to change his body position. Being in a wide lunge, you only need to align the body perpendicular to the floor and raise your arms above your head, taking them as far as possible over your shoulders. At the same time, the face should be relaxed, breathing is even, you need to hold on due to balance for at least a minute on each leg.

Load amplification

To increase the load on the muscles of the front leg, a lunge with a deflection will help. To perform it, it is necessary to remain in the initial position, only resting the knee of the back leg on the floor. After that, you need to try to take the body back as much as possible in order to make a good deflection in the lower back. Hands will help control the position of the body. You need to focus on the lower back with your palms or fists and throw your head back.

Interestingly, even naturally flexible people can be difficult to cope with such exercises, since the muscles here must constantly be in good shape in order to keep the body in the desired plane. Such workouts help many to keep their body in a taut state at all times, and not just to quickly sit on the twine in a week.

If at the same time the back leg is bent at the knee, then the muscles of the front surface of the thigh can be further stretched.

To perform it, you need to make a regular lunge so that the front leg becomes perpendicular to the floor. After that, the depth is determined by the degree of inclination of the chest. Being in a lunge, you need to put your palms on the floor, as if between your legs, spread your elbows to the sides and stretch your chest to the floor. First, you can stop at a position where only the elbows will be on the floor and the bent knee will be slightly higher than the back.

After that, you need to try to lean against the floor with your chin and chest. In this case, the back leg should be above the floor.

The final stage

After all that has been done, you can try to sit directly on the longitudinal twine. You need to try to keep your knees straight and not immediately fall to the floor. In a possible position for each exercise, you also need to linger for a while.

After mastering such a pose and strengthening the muscles, you can think about how to sit on a twine in a transverse position in a week. It is this twine that helps to make the shape of the legs more defined, has a healing effect on the genitourinary system and helps to form the correct posture. Naturally, there are exercises for stretching the muscles in this position.

Standing backbend

To perform it, you need to put your feet shoulder-width apart and just try to bend your back as much as possible, resting your palms on the lower back. After that, you should spread your legs a little wider, take a deep breath, relax and stretch your arms up, clasping them in a lock above your head. After that, you need to lean forward with the most even, arched back so that the body is parallel to the floor. The face is directed towards the floor.

deep slopes

They are performed by simulating a warm-up on the floor with legs apart. You need to stand with your legs wide apart and lean to the floor as low as possible. The shoulders should fit between the legs. In this position, you should relax your neck and tighten your knees so that they are even all the time. By swaying a little, you can improve your result and in the future try to perform a tilt based on your elbows and feet.

Wide squat

In order to sit on the twine in a week, you need to tighten the inside of the thigh well, which helps the following exercise. The legs should be placed as wide as possible, pointing the socks to the sides. Keep your arms straight above you so that your back is always in a straight position. Squat as deep as possible and do at least 8 sets. In the future, the load should be gradually increased.

You can linger in the squat for at least half a minute.

Completion of the stretch

So, how to sit on the twine in a week? The exercises described in the article are really effective, but not everyone can help them achieve results in exactly 7 days.

After doing all of the above, you need to spread your legs as wide as possible, lean your hands on the floor in front of you so that the body is parallel to the floor. In this case, the muscles of the legs can be strained to increase the load. Lingering in this position, you need to try to go down each time lower and lower. To fix the results, you can take pictures of your achievements daily, it is important that the socks are pointing up.

Only after the perfect mastery of ordinary twine, if desired, can you start stretching sagging or vertical. As a rule, such exercises are used only in professional sports.

You can only sit on the twine if you regularly stretch. You need to start with a simple one, gradually moving to a complex one.

The older a person is, the more difficult it is for him to sit on the twine, because with age the ligaments become less elastic and the joints are less mobile.

There are exceptions, people who are awarded by nature with flexibility, it will not be difficult for them to sit on the twine in a short time. Such people are not uncommon, maybe even you are one of them. But with a great desire and a competent approach, even an adult will fulfill his dream.

Frequent training is required.

It should be performed to relaxing music, without making sudden movements. You can make your own stretching machine using a stack of books that should be placed under your feet.

Stretch in a longitudinal split, stopping in those places where muscle tension is felt, freezing in this position for a few seconds, swaying.

Feeling the limit of your twine, fix for 1 minute, then remove one book from the homemade simulator, lower yourself down.

If pain occurs, end the workout. After a couple of days, continue with the same book.

There is a set of warm-up exercises.

You should start the whole workout, of course, with a warm-up. There are many options, everyone will pick something to their taste:

• you can jump rope;
• dance;
• run;
• squat;
• make a swing with your legs;
• work out on a step simulator;
• perform a bent leg rotation.

The warm-up must be approached responsibly, the whole further process depends on it, how quickly you achieve the desired result and sit on the twine.

It is much easier to sit on a longitudinal twine than on a transverse one.

The moment of disappointment has come for those who dreamed of doing the splits in a week. Only children and flexible adults can do this. If you decide to stretch for the first time in your life, it can take you months.

The most important thing is not to quit what you started and you will succeed.

Exercise #1

This exercise targets the inner thigh.

1. Sit on the floor, stretch your legs, keep your back straight;
2. Without bending your legs, slowly lower your body to your feet, reach your toes with your fingers, hold in this position for 20 seconds;
3. Repeat this exercise 10 times for 3 sets.

Exercise #2

All exercises must be done carefully!

It will develop the oblique muscles of the abdomen, the muscles of the legs.

1. Sitting on the floor, spread your legs to the maximum, bend one at the knee;
2. Gently press on the bent leg with the opposite hand;
3. The body of the body should be turned to the other from the bent leg, while leaning towards the floor as far as you can;
4. Repeat 8 times on each side, holding for 25 seconds.

Exercise #3

1. Kneeling, stretch one leg out in front of you;
2. Hands on the hip, and lean forward;
3. Do 7 times, fixing the position for a few seconds.

Exercise #4

1. From a standing position, bend over and reach for your feet without bending your knees;
2. Hold down for about 1 minute, repeat 10 times.

Exercise #5

1. Stand in a push-up position, bring only one leg to your chest, bending at the knee;
2. Turn the palms towards each other, the elbows should be in the opposite direction, the chest is drawn to the bottom;
3. Stay like this for as long as possible.

Exercise #6

1. Standing, begin to bend down to the feet;
2. Touch the ground with your palms, make a deep tilt;
3. Watch your knees, they should be straightened;
4. The head should strive to the floor, lowering, swaying;
5. Hold down for 30 seconds, repeat during training every 2 exercises.

How to end a workout the right way

After doing the exercises, the muscles must be relaxed, shake your arms and legs. Give yourself a light massage, you can, like with your hands, or buy yourself a special brush with natural bristles.

Take a hot bath with a couple of drops of orange essential oil, it will not only relax you and your muscles, but also help in the fight against cellulite, if you have it.

Contraindications for active training.

Before classes, it is better to consult a doctor.

Intensive training is prohibited if:

• obesity;
• pregnancy;
• acute sciatica;
• ligament injury ever;
• disease of the musculoskeletal system;
• inflammation of the sciatic nerve;
• body temperature is not within the normal range.

Attention:

• do not exercise if there is pain in the vertebra;
• do not stretch through the pain, micro-ruptures of the fibers may form;
• first, longitudinal twine, smoothly switch to transverse;
• exercise after lunch, at this time of day the ligaments become more elastic;
• be patient;
• only regular training will give results;
• do not exercise every day, give the muscles time to recover;
• The result from the workout will be if you practice from 30 minutes.

It is more difficult to sit on the twine when doing strength training. In this case, the muscles become clogged, and this holds back the sprain.

With a great desire, willpower and perseverance, you can achieve incredible results in a short time.

Be beautiful and slim!

From this video you will learn how to do the splits in 10 workouts.

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