Many doctors and trainers assure that a good stretch is the key to success, since flexible people do not have problems with back and legs, they do not know what is the deposition of salts and osteochondrosis. Many people are interested in how to sit on a twine in one day and whether it is possible. Maybe it will disappoint you, but it is impossible to achieve such results without serious injuries. In a matter of days, only children can sit on the twine, in which the joints and ligaments are very mobile. More adults need to work and spend a lot of time to achieve success.
How to learn to sit on the splits?
As we have already said, it will not be possible to sit on twine for 1 day, since it is traumatic and almost impossible, but with regular training everyone has the opportunity to achieve success in this matter. To begin with it is necessary to understand, to whom it is not necessary to start training at all. Stretching is forbidden to people who have suffered severe injuries of the spine, have cracks in the bones, and also suffer from high blood pressure.
Useful tips on how to sit on a twine in a short time:
- The lesson should begin with the warming up of the muscles. For this purpose, any basic exercises, for example, running, running, jumping, etc., will work. The warm-up will allow to prepare muscles and reduce the risk of getting injuries.
- During the performance of the complex muscles must be relaxed. Any discomfort and all the more pain signals that it is necessary to stop the occupation.
- During the execution of the whole complex, it is necessary to control that the back is flat. Because in the bent kind of ligaments and muscles become inelastic.
- Understanding how to stretch to sit on twine, it is worth mentioning about such an important nuance as proper breathing . It should be calm and smooth, without any delays.
At the first stage, you should train every other day and after the muscles get used to the load you need to practice daily and not less than half an hour.
How to quickly and effectively sit on the twine - Exercises
Consider the most effective exercises, of which you can make a complex for home use.
Exercise number 1 . It's worth starting with attacks. Take a step forward and sit on your leg so that you get a 90 degree angle in your knee. The leg that was left behind, put on your knee. Slowly move the pelvis forward, where it is necessary to stay for a while, and then, return to the initial position. The duration of the exercise is at least 1.5 minutes. Do the same for the other leg.
Exercise number 2 . If you are interested in how fast to sit on a twine, then it is necessary to make this exercise in your training. To stretch the muscles, one leg, bent at the knee, drop so that it is between your hands. Another straight leg should be at the back. Slowly bend forward and lower your head. The duration of the exercise is 2.5 minutes. Repeat on the other leg.
Exercise number 3 . From the previous starting position, move the pelvis back until the front leg is straight. The second leg should be bent at the knee. Hands rest in the hip and slowly lean forward and down. At the last point, stay for a while. Exercise will stretch the hamstring. Lead time is at least 1 min.
Exercise 4 . Place yourself on the floor on your back. One leg bend at the knee, and the other - lift up straight. Grab your leg with your hands and draw it to yourself to the utmost point. Do not make sudden movements. Lead time is 1 min. Change your legs and repeat all over again.
Do 10-15 repetitions of each exercise.