How do the splits? Exercises and safety techniques

Before you start doing stretching exercises for twine, answer yourself to the question, why do you need it? Motivation is the cornerstone in achieving any goal. Perhaps you want to improve your stretching, and the notorious twine is not an end in itself, but an indicator of your progress. It may be that this skill is necessary for you to increase your own self-esteem and "tick", without any apparent practical benefit. An additional incentive may be that as a result of regular and fairly long-term training (you will have to leave almost an hour of time for each), you will not only be able to show everyone how to sit on the twine. These exercises form a good posture, and to a certain extent and contribute to weight loss. So, first, let's define the motives and get patience and determination. How to sit on a string? Exercises, useful tips and safety techniques - all this you will find further.

Safety precautions

Read this section carefully. Twine at home is an achievable goal, but often fanatical activities are fraught with sprains, after which it will not be easy to recover, and pain can last for weeks. To prevent this, observe the measure. Under the ban, sudden movements and any activities through pain. All Exercises are carried out smoothly, with a straight back, without extreme efforts and jerks. Stop for a second before you feel tension or, worse, pain. Your movements are cautious jiggling, with the fixation of the end position from 30 seconds to 2 minutes. The reduced complex can be performed on a daily basis, but full-time training will be enough 3-4 a week, because the body needs time to recover.

So, let's get started. Where does any training begin? With a warm-up, you will say, and you will be almost right. Muscles need to be warmed up. We'll start with a warm bath, and only then go to the warm-up. Carry out your usual charging, stretching from top to bottom. Finish with energetic mahas, sit-ups, jumps or a few movements from dancing aerobics. Now go to the main: advice, how to sit on the twine. Exercises can be performed both without additional equipment, and with support on a stationary object (at least a table).

Slopes, lunges and squats

1. We stand straight, legs as wide as possible. Lean forward, then down, the goal is to touch the floor with your elbows. When bending forward, do not bend your back! Then touch the palms of the floor and, a little spring, we try to spread our legs a little wider. We fix.
2. We make smooth attacks on the supporting leg, taking the second back and not bending it. We maintain a posture. We sway in this position, trying to descend as low as possible. We change the leg.
3. Similar attacks aside. Do it several times in each direction, and then - roll from foot to foot, each time fix the position at least for half a minute.

Ballet and gymnastics

1. We lift the leg aside and rely on it, for example, on a table that will be replaced by a ballet machine. Do not bend your back, lean forward and, keeping this position, a little sway. Both legs are straight! We repeat in the other direction.
2. The starting position is not changed. We crouch on the supporting leg, the movement is smooth, the back is even, we do not bend the leg on the "machine".
3. We stand on the right foot, with our right hand we rely, for example, on the wall. The left leg is wound back, the left arm is clasped knee. We raise it as high as possible, trying to straighten it completely. Repeat several times, remembering to fix the end position. We repeat, not "filling up" the back, with the other leg. This increases the effectiveness of the exercise and, in addition, strengthens the back. So, in the end you will learn not only how to sit on the twine. Exercises significantly improve and posture.
4. The version of the previous exercise for those who have already mastered it well. We grasp the leg not for the knee, but for the ankle. The task is the same: straighten the foot completely. Of course, not bending forward especially and not bending the supporting leg.

On the floor

1. We sit down on the floor. Right leg in front, left, bending, winding back. With a flat back we lean forward, to a straight leg, we feel a stretching. We are in this position until a minute. 2 more times, and change the leg.
2. Legs are bred in the sides, quite widely, but to a comfortable position for you. After all, only a relaxed muscle can be stretched well. Far-far stretch forward, stretching should be felt in the muscles of the legs. Try to relax and lie down in this position for several minutes.

At the end of the exercise, carefully try to sit on the twine. Do not overdo it! With due patience and reasonable care, you will note that with every week until the floor is a little less, and progress is all the easier.