"Walking wide": how to sit on the twine
Perfect stretching and graceful flexibility is the dream of every girl, which sometimes remains unfulfilled, simply because she did not have enough willpower and dedication, or at some turning point, the girl suddenly stopped believing in herself and in her abilities, opportunities your body.
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How to do twine at home
Perhaps we will start with good news: to develop such an opportunity in yourself, you will need nothing but a rug, patience and a spare time. By the way, about time: as a rule, the younger a person is, the faster he can stretch his muscles, regardless of gender. But even in adulthood, it is quite possible to sit on the twine in a few months, if you do not forget about regular training.
Any exercise, and even more so stretching exercises, should start with a warm-up, otherwise you risk tearing your muscles and your dream of perfect stretching will have to be pushed back for a while. To warm up, it is enough to do squats, jumps or just swinging legs and arms for 5-10 minutes. But ideally, of course, stretching - stretching exercises - is best done after a full-fledged strength workout, for example after quality work in the gym.
How to sit on the twine correctly
The twine is not just a beautiful, graceful stretch with which you can conquer your friends (for which, however, most girls do these exercises). In fact, not only will you strengthen your thighs, back, abdomen and buttocks thanks to the splits, but you will also get rid of a lot of body fat.
In order to understand how to correctly sit on the twine, you need to decide on the choice of the type of stretching you are striving for.
- Longitudinal twine. The simplest form of stretching, it is best to start with a longitudinal twine. Can be performed on both the left and right side.
- Cross twine.
- Loose twine. It can be both transverse and longitudinal, but at the same time the inner part of the thigh forms an angle of more than 180 °. Can be performed in the air or when the legs are elevated.
- Vertical twine. With this type of stretching, one leg is on the floor, and the other strives upward, as close as possible to an even vertical position.
Twine exercises
Our exercises described below will help you to sit on the back split as soon as possible. Of course, provided that you perform them daily several times a day on well-warmed muscles. By the way, to warm them up even more, you can take hot bath where you need to massage the buttocks and inner thighs well with a stiff brush.
When the warm-up is completed, you can go directly to the exercises. They need to be performed to relaxing pleasant music, slowly, listening to every cell of your body. As it warms up and muscle tension you will know when to move on to the next exercise.
- Sit on the floor with your legs extended and your knees extended as far as possible. Try to wrap your hands around your feet, bending down behind them as low as possible.
- Leave one leg lying straight in front of you, and take the other aside as far as possible, forming a right angle of 90 °. At the same time, the back and legs should be as straight as possible.
- Lie on your back, lift your outstretched legs, forming a right angle. Spread them as far as possible to the side, helping your hands to touch the floor with them. Of course, this is almost impossible for a beginner to do, but are we striving for the perfect stretch? Connect your legs, rest for a few seconds, and repeat the exercise over and over.
- Perform alternate swinging legs to the sides, first lying on your side, and then standing with a straight back. Hold each leg in the air at maximum height for a few seconds.
- Make smooth lunges, trying to touch the floor with the back of your thigh, extending your leg as much as possible. Stay in this position.
How to do twine in a month
A month is a very short time in order to achieve the perfect twine, even if it is longitudinal. But still, when doing exercises as often as possible, without missing a single day and warming up your muscles well every time, your dream will come true in a month. This is quite possible if you are patient!
This video shows very useful exercises that you can also combine with the ones described above in order to speed up the achievement of the desired result.
How to sit on a transverse twine
You will need a lot more tenacity and time for the side twine than for the longitudinal one. But, you see, it's worth it!
There are 3 main exercises that can help you sit on the cross twine, when combined with the rest of the regular stretching exercises and strength training to strengthen the muscles.
- Sit on the floor with your back perfectly straight and your legs as wide apart as possible. Raise your arms and bend your torso towards the floor, trying to lie completely on the floor between your legs. Touch the floor not only with your head, but also with your chest and stomach. Then perform the same exercise with a turn alternately to the left, then to the right leg. You will get better and better over time! By the way, for convenience, you can perform this exercise by hooking one leg, for example, behind a doorway or bed leg.
- Stand up straight with your legs as wide as possible. Wrap your arms around yourself and make slow bends, trying to touch the floor with your elbows and forearms, while leaving your legs as straight as possible. When you succeed, you can rest, resting all your weight on your hands.
- Stand with your back straight, feet shoulder-width apart. Make a tilt with your palms on the floor. Leaning on your hands, gently spread your legs until you reach the maximum width. Hold this position for a few minutes.
