How to achieve the maximum result for stretching the muscles on the transverse twine

One of the most complicated methods of stretching is the gymnastic element - the transverse twine, which is a transverse leg formation in a straight line. Another name for this exercise is male or royal twine transverse. It is used in the program of artistic, gymnastics and aerobics, in martial arts, acrobatic dances, ballet and other sports and artistic forms.

The technique of this element is very complex. The structure of the muscles of a person, tendons and joints is not provided for movement in the transverse direction. For most people, this type of exercise remains unattainable. The reasons for this can be both individual features of the structure of the body, and a lack of persistence. But, having put the maximum physical load, you can sit on a cross-twine at any age.

The advantages of this exercise are obvious: due to stretched muscles on the inner thighs, blood circulation in the abdominal cavity and pelvic organs improves, the mobility of the hip joints is preserved, and the digestive system is stimulated. In addition, the exercises of the transverse twine contribute to the prevention of diseases of the genitourinary system, strengthening the muscles of the press and legs. For women, the transverse twine is the key to the mobility of the pelvis, elastic ligaments, muscles, improving gait and posture, as well as light delivery and well-being.

Stretching exercises should be conducted for 30 minutes five times a week. Initially, there are pain in the legs, but the exercises need to continue after 2 days with no pain. And then you can perform the load daily.

Before doing the exercises on the transverse twine, you need to properly develop the muscles of the inner surface of the thigh. It can be massage movements, pattings or special warm-up movements. An auxiliary and effective exercise will be the kneading of the internal muscles in warm water. After immersion in the bath, you need to knead these muscles for 10 minutes. Especially useful is this additional stimulation after stretching, when the muscle is tired and clogged.

Maches of large amplitude in different directions also are warming up the muscles before stretching. These movements should be done before the muscle tension, and not until the sensation of pain symptoms. It will not be outrageous to jump on the rope, easy running, bending the knees back with a jump, throwing out straightened legs, squats. These exercises increase the contractions of the heart muscle and help accelerate the passage of blood through the vessels.

After the mandatory warm-up, you should carry out the movements directly on the transverse twine. Exercises consist in the maximum stretching of relaxed muscles, as the strained muscle will not drag on.

1. The legs are placed at the maximum width, and the body inclines forward. The elbows of the arms crossed on the chest should alternately reach the floor, to the right and left leg. The effectiveness of one approach is calculated on 70 slopes.

2. Gradual extension of the legs to the maximum stop. At the end point, the socks should be spread apart. Thus, the load will increase on the internal muscles of the thighs. In this exercise, you are allowed to hold on to the support.

3. Sitting on the floor and spreading his legs, perform alternate inclinations of the body forward to the right and left leg.

4. Exercise "butterfly". Sitting on the floor in a lotus position, the feet are joined together, and the hands are pressed onto the knees, trying to bring them closer to the floor.

5. Sitting on one knee, the second straightened leg is diverted to the side. Performing slow and measured rolls from one foot to the other.

After a load, there is stiffness in the muscles and a slight pain. Regular lessons contribute to the fact that stretching becomes less painful each time, and after three months of such exercises it is possible to achieve a cross twine.