How to sit on a longitudinal and transverse split at home a man and a woman. Why do men need Stretching (exercises for each part of the body)? Sit on male sword

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Spade is the dream of many. But what if you do not have natural flexibility? Is it possible to achieve the desired stretching if you are very far from the goal yet? Can. The key to the result will be three factors: regularity, diligence and time.

We offer you the very following useful adviceHow to learn to sit on the twine, as well as the most effective stretching exercises. Even if you do not have much motivation to sit on the twine, remember that the execution of the proposed stretching exercises will be very useful for health. It is an increase in the mobility of the joints, and the improvement of the work of the small pelvis organs, and the strengthening of the muscles of the legs.

How do the splits?

The main condition for good stretching is the regularity - you must practice 5-6 times a week. And if you want to force the result, then perform the exercises on the twine every day or even 2 times a day. Long-term stretch breaks will throw you into several steps back.
Morning stretch when the body has not yet managed to warm up, it is considered the most effective. But the most compliant your joints and muscles will be by the end of the day, so it is very important to practice stretching and in the morning, and in the evening.
Before training, take a hot shower, he will relax your muscles, make them more flexible.
Before preheat the body before stretching: Pretty jump or run. It is desirable that you are lightly swept. The warm-up should last at least 10 minutes. The better you warm up, the easier the exercises are given to the twine. Look at our selection of exercises for workout.
Turn on a pleasant slow music. This will allow you to relax, let go of your fears and train more efficiently.
In order to sit on the twine, you need an integrated approach to classes. Do not seek to develop only, for example, muscles of the pelvic area and popliteal tendons. The body is a single organism, which means it is necessary to develop absolutely all muscles and seek the flexibility of all joints and tendons.
Start with a longitudinal twine, it is easier to achieve it than transversely. After sit on a longitudinal twine, go to attempts to perform a transverse one. But you can stretch and parallel to two twine at the same time.
Do not configure yourself to quickly. Internet shot articles "How to sit on the twine in one day, for 3 days, a week"But you should not be kept on the loud headlines. Listen to your body and do not force the events.
Be prepared for pain. Stretching, from time to times you will feel unpleasant sensations in the muscles and bundles. Such discomfort during the exercises on the twine will accompany you constantly, so your classes are unlikely to be pleasant and relaxing.
Need to stretch with a relaxed body and deep breath. Your muscles should not be tense! The deeper breathing, the better your body is a stretching, and therefore you can sit on the twine faster.
Do not seek help to unauthorized people to try to stretch you. This is fraught with injuries. Better slowly, but right.
Use ready-made video training complexes if you don't like to train yourself or want to diversify your exercises on the twine. Look at our selection of video with twine.
You can perform exercises to twine in several approaches. For example, the position of the lounge was taken, achieved the maximum tension of the muscles, lingered in this position for several minutes. Then they rested a little and returned to the pion position.
The least traumatic stretch is static, which assumes that you are delayed in one position for a few minutes. Use the stopwatch on the phone or wrist clock: in the static position you must be at least 1-2 minutes.
If you want to sit on the twine faster, then the total duration of your training should be at least 30 minutes.
With a stretching, pull the toe is not from yourself, as in ballet, but on yourself. This will make it even more to deepen the stretch.
If you want to quickly reach the result in the exercises on the twine, then try to regularly do yoga. Thanks yoga you learn proper breathing, Develop flexibility, stretch the muscles and cut the joints. You can, for example, in the morning to do yoga, in the evening stretching.
If you were able to sit on the twine, do not rush to relax and rest on the laurels. In order to save the result, you need to continue to engage, otherwise there will be no trace from your flexibility.
Remember that each of us has a different genetics. Someone to sit on the twine, quite a week of regular training, someone and three months will be little. If you have natural flexibility, you will be easier to sit on the twine.
If you want to sit on the twine faster, you can purchase additional tools for efficient stretching. For example, simulator for stretching on twine. Stretching on the simulator is very convenient and comfortable - you will not need pressure from the outside and retention of positions. On the simulator for stretching your muscles will be relaxed and more connected for stretching.

IN childhood It is much easier to work on stretching due to the best mobility of the joints, softness of ligaments and muscles. Usually, children can easily sit on the twine, and with regular practice they retain a good stretching to adult age. Therefore, you can train twine with children or younger brothers and sisters.

Exercises for transverse and longitudinal twine

We offer you a selection of the most effective exercises that will help you sit on the twine. These exercises for transverse and longitudinal twine must be performed 5-6 times a week for 40-60 minutes. Linger in each post 2-3 minutes, accompanying a stretching of deep breathing (you can use a timer). Try every time you deepen the situation, gradually stretching muscles and ligaments. Use blocks for yoga (or books) and strap (towel) as needed.

1. Vinda

Take the position of the lounge, the rear knee drop into the rug (as necessary to put a towel or pillow under the knee). Keep the shin of another leg perpendicular to the floor, do not lead the knee ahead of the foot. Delete the position, trying to pull the pelvis to the floor. You can use yoga blocks. This is one of the simplest and useful exercises For longitudinal twine!

From the position of the lounge, lower your hands on the floor on both sides of the foot. Grasp right hand Bending left footDeploying the case as shown in the picture. In such a position, the leg muscles for the longitudinal twine are stretched even better.

In the loud position, place both hands on one side of the foot. If you allow flexibility, lower the elbows to the floor. If necessary, use the blocks for yoga as a support. With each time your leg muscles will stretch, and you can quickly bring yourself to the goal to sit on the twine.

From the position of the lounge to straighten the front leg, the knee is tightened. Lower your hands on the floor, try not to hurt in the back. Feel like a drop-down tendon stretching with the help of this stretch exercise. It will also be useful for transverse, and for longitudinal twine. Gradually move the front leg forward in order to deepen the position.

From the position of the lunge, lower the front leg on the floor, deploying the leg to the side. The foot is near the pelvis, the thigh and the shin is completely lying on the floor. The pelvis stretches to the floor and forward, do not turn it away. Pelvic bones are looking forward. If possible, lower your hands on the floor, deepening the position. This is one of the most effective exercises on the longitudinal twine, while it is quite simple.

6. In-depth pigeon pose

You can deepen the position of the pigeon, if tighten back leg hand to the housing. The pelvis stretches to the floor, do not deploy him aside - pelvic bones should be looking forward. Skip this exercise with insufficient flexibility.

Lie on your back, take the belt, towel or elastic ribbon. Raise one leg up and pull it on yourself. Try to straighten your legs in your lap, so you will feel a stretch better rear surface Hips and fallen tendons. The second leg is straightened and lies on the floor. If you are hard to maintain this position, bend the second leg in the knees (which is not tanned, and which lies on the floor).

We continue to carry out the exercises on the twine in the lying position. Capture the strap leg and take it first one way, because to another. Try to straighten both legs in your knees to strengthen foot stretching. This is not only an excellent exercise for transverse twine, but also good stretch For back.

The fold is one of the most popular exercises not only in training for twine, but also in stretching training in general. The main condition for the implementation of this exercise: You must not go back to your feet, and the stomach. Do not hurt and do not pull to your legs with your back, you must stretch the rear surface of the hip, not the spine. If you do not take your hands to the legs, then use a towel or strap. During this stretch exercise, try to keep your back straight.

One of the main Asan in yoga is greatly developing a stretching of the legs. For proper position Dogs muzzle down you high quality stretch the rear surface of the thigh and the drop-down tendon, which is also required for the transverse, and for longitudinal twine.

For the recess of the stretch margin from the position of the dog's muzzle down, lift the leg vertically up. Feet straight, knees tightening, back and legs form a slide. This exercise is an excellent practice of vertical twine.

Another very much effective exercise For longitudinal and transverse sword - this is a slope to the floor. Please note that in this position both legs remain straight and do not bend in the knees. Feet are fully standing on the floor. If the slope does not turn out to keep the strain strain, you can rely on blocks or stools.

Take the position of the side lounge and lower the pelvis as low as possible. The back remains straight, you can maintain balance, leaning on your hands into the floor. The depth of the position of the side low is very dependent on your stretching. If you can't take a position, as shown in the picture, just do not go down so low. Remember that the knee should not leave for the sock.

Take the position deep Ssed And you might be elbowed in the knee. Hold in this position by trying to maintain balance. If in the position of the garland, it does not work steadily, then to put the block for yoga under the buttocks. Again, watch your knees leave for socks. This exercise will not only help you sit on the twine, but also strengthens the muscles of the legs.

But this exercise will be very effective for transverse sword. Exercise Butterfly is not such a simple, as it may seem at first glance, especially if you do not have enough hip joints. In this exercise, the twine is very important to keep the back strain. If stretching does not allow it to do it, put a pillow or a block for yoga under the buttocks. Try to put your heels as close as possible to the groin area.

Another very effective exercise for transverse sword is a frog. Stand on all fours and spread your feet to the sides, leaning on the forearm. You can put under the knees of the pillow or towel. Try to deepen the situation, gradually exposing the legs. Regular practice Frogs will help you reveal hip joints And sit on the twine.

17. Tilt to the side with stretched legs

After you have completed a number of preparatory posts can be done. basic exercise For transverse sword. To do this, you need to sit on the buttocks and spread legs to the side to the maximum possible distance. If it is impossible to keep your back straight in this position, then put the pillow under the buttock. Make tilts into the right and left. Feel how the stretch of legs is enhanced.

18. Tilt forward with stretched legs

From the same position, apply the case forward, keeping your back straight. Put your hands or forearms to the floor and delay in this position. The wider legs are revealed, the closer you approached the transverse sword. When the slope can be rejected to the block.

19. Exercise for longitudinal twine

For the practice of a longitudinal twine, you will need several yoga blocks or pillows. Take the position of the deep lounge and gradually run away the legs into the twine, dropping to the floor to the maximum possible depth (You can use socks for better sliding). Zrush in this position, trying to extend painful sensations. Remove with your hands in blocks or to the floor. You can stay in this position for 3-5 minutes depending on your capabilities. Gradually, you will sit down the lower and approach the floor. Get out of the twine neatly without sharp movements.

Stretching simulator on M-FLEX twine

Twine training will become more comfortable and more comfortable if you use a special simulator for M-FLEX twine, which gives a tremendous advantage over traditional stretching methods. Engaged on the M-Flex simulator is very simple: it is enough to put the stops for the legs in a convenient position for you and you can start training. What is the advantage of stretching on the twine using the M-FLEX simulator?

First, the load is fed smoothly and uniformly. Secondly, the soft seat and legs allow for a long time to hold in a stretched position. Thirdly, thanks to the exact scale of progress you can easily track the result. But the main advantage of M-FLEX is the ability relaxation On the simulator, which is the key to the rapid achievement of the result. For regular occupations You not only be able to sit on transverse sword, but also significantly improve your stretch.

Falling by the thought of mastering the wonderful exercise "Twine", subject to elegant ballerinas and athletes, will no longer be able to stop thinking about it.

Execute the twine can not be done, especially in the absence of a natural gift of flexibility.

One people manage to overcome themselves and put on a transverse or longitudinal twine, and the rest remains only to wonder the question "How to learn to sit on a split at home?".

Of course at home, because individual sessions Do not always afford to pocket.

Perform such an exercise will allow home classes on the rug (no additional devices needed).

No need for visiting sport ClubIf you have the power of will, free space in the room and 1 hour of free time.

You did not seem to become flexible and sexual you only need to pay 3 hours of classes, that is, 1 hour a day 3 times a week or more.

The benefits of Spagata

The main advantages of the twine can be noticed by looking at elegant ballerinas with beautiful backs and smooth posture.

The ability to enjoy the whole strength of your body brings positive qualities for women and men.

Advantages of twine:

Normalization of the gastrointestinal tract and metabolism. The body not only loses, but also good in terms of the recovery of internal organs. Already after several classes, you can notice the result on your face: pigment spots will disappear, the skin will breathe and improve, and the bruises will disappear.
The spine and intervertebral discs are pulled out, back pains in the back.
Psycho-emotional stress, stress and fatigue decrease.
There is a pleasant sense of confidence. Over time, the mood will only improve.
The pelvic department becomes more movable and energetic. This fact is very useful for future mothers.
Preventive measures to combat urinary and sex tract diseases occur.
The menstrual cycle comes back. A woman becomes ready for conception.
The following processes improve: blood circulation, blood formation in organs. There is no probability in the occurrence of varicose extensions.
Strengthen muscle fibers.

In addition, if it comes to a child, it is an excellent chance for his physical development.

Landing on any kind of twine contributes to the qualitative work of the digestive tract, so the child from childhood will not be susceptible to obesity.

To teach a child to sit on the twine at home, you need only 10-15 classes, because the kids remain quite flexible to adolescent age.

Rules for stretching

Basic requirements for the formation of proper stretching:

Speat tolerate, do not hurry. As they say in the famous saying "Hurry, people embarrasses." In life, you can disrupt all the bundles and break the muscles, which threatens the most serious injuries and bruises.
Better regularly than long. Optimally: 3-4 times a week for 40-60 minutes.
Do not bring your body to the strongest pain, stop if you feel wild discomfort.
Remember, any incorrect movement can lead to fractures or serious injury.

And the main advice to sit on the split at home! Do not forget about rest time. Muscles must rest so that the ligaments have the opportunity to restore after the enhanced workout.

Complex exercise

The training program provided in the article below will take you no more than 50 minutes a day.

To answer the question whether it is possible to sit on the twine at home, it is necessary to study your level of travelery, flexibility and readiness for complex exercises.

To do this, try to stay in Posparat's posture, but not bringing yourself to pain. If the legs of the fir diverge, then do more than 2 months.

Workout

The warm-up is an essential part of any sports activities or dances, so it is not recommended to skip it.

Stretching or lightweight warmth will allow you to sit on the cross-twine at home for 1 month, but with a small distance from the floor, as well as avoid injury.

Muscle heating techniques before leaving:

Light, shuttle, remote running.
Running on the spot.
Rope.
Simulator for step training.
Look in the form of "sumo".
Aerobics or dancing
Mahi. lower limbs in the position lying or standing.
Rotation with hands and legs to the sides.

Do not be lazy and remember that at the time of the fulfillment of a full workout the body should warm up well and even be hot (sweaty).

Hot muscles are similar to heated between the palms of plasticine, from which you can make any craft.

Professional advice from the coach: 20 minutes before performing a workout, use the hot shower. It will help to relax the muscular wolf and protect them from stretching.

Below will look at the exercises to sit on the split at home.

Drugs

After a certain number of repetitions, it is necessary to sit on any leg, and another stretch in the side. After a minute, change your legs.

Then it is necessary to sit in the pose of twine, trying to touch the ground to touch the ground, and put the legs in different directions, and decide on them all weight.

Be careful, you should not be hurt!

Exercise "Butterfly"

We sit on the floor, bend your knees and press them to the chest, the feet should be together.

We break the knees and put them on the floor so that the sole of the two legs is connected.

The exercise reminds the well-known butterfly, because now you can wave "wings."

In this position it is required to be about 5 minutes, constantly pressing the elbows to the feet, so that stretching is felt.

The best assistant when performing a "butterfly" will be a wall. It will allow you to fix the legs in the exact position so that they did not go into different directions.

Sit to the wall face and twist the legs, as mentioned above.

Especially such a task is suitable for moving kids who do not want to hold a lesson for a long time. "Butterfly" after 30 days will help to sit down to a child on a split at home.

Mahi feet

In addition to the tasks for a stretching, Mahi by lower limbs will be very effective.

Thanks to Maham, you can not only "untie" fixed ligaments, giving them elasticity, but also give strength muscular system man.

Mahi can be performed in a lying and standing position, with a support on the floor or wall.

Standing: Mahi in the side, back and forth. Hand put one on the waist, the second on the wall.

Lying: Mahi up. Hand fixed on the body.

Slopes to the legs

To sit on the split at home quickly, you need to make the slopes of the case one of the options: standing or sitting. In both cases, the posture must be smooth, the back cannot be bending or doing a round.

In position, bend forward, and afterward down.

Hold this position for 30-50 seconds, and follow at least 5 repetitions.

Fold

Correctly sit down at the twine will help uncomplicated exercise "fold". It warms up the dorsal, abdominal and jagged muscles, stretching bundles to the required limit.

Place your back on the floor, legs and hands stretch along the seams of the body. At the same time, start tearing off your hand and legs, lifting and connecting them upstairs.

The knees bend a little, and lift the body. Try to touch your palms to feet feet.

Fix this position for 10 seconds, then go down. Perform 10-15 repetitions.

Important! Do not strain the muscles of the dorsal, because the press and abdominal muscles should work.

Is it true that the guys are harder to sit on the twine than girls, and why do they do stretching at all? Go.tut.by asked these questions to Minsk residents with an impressive stretching and looked like a twine in male execution.

"Some trolls and compare with Van Damm, but no one condemns"

Ivan Kubasov calls himself an atypical aytishnik - "Not bearded comrade and without a rush". He used to do ballroom dancing And I always wanted to learn what is not given to every person.

- For example, I dreamed to fulfill flip and sit on the twine. Salto has already happened, and for beautiful twine, there are only developments, - modestly Ivan.

He fell on Stretching by chance: I saw a colleague photo in social networks from a stretching training, asked her about classes, joked and diverged.

- And later she approached me with a question: "What are you here? College and go with me to workout ". In the evening there was nothing to do, and interest appeared. Moreover, the colleague promised a huge amount beautiful girls In the group - did not lie, by the way, the young man smiles. - In the hall I first met mumble glances: "Come on, the guy, show you you can!"But over time, more or less joined the team.

The 34-year-old Minsk resident began to stretch in October last year. Says, progress is obvious:

- Despite the fact that the boys are mostly wooden, I can easily sit in a butterfly and put on the floor of your knees. Tatyana's coach Kronzkaya tactfully bypass discussions: how much to work before perfect twine. She knows how to captivate the process, so questions "And how much?", "and when?" disappear by themselves.

At the same time, the Belarusian IT officer does not decide to call stretching workouts with solid pleasure.

- On the one hand, stretching is painful and unpleasant. On the other hand, I understand that this is the challenge yourself, and the boys love challenges. In addition, training is useful for muscle corset and joints. We do not just breed bridges and scatter legs in different directions, but we are engaged in a static stretching.

Ivan tells that friends on his hobby react differently:

- Someone trolls and calls Ivan Dammom - Parallel with Van Damm. Someone says: "Cool!" But just do not condemn. What is my motivation to come to Stretching? It's great and interesting. And if it's very frankly, then a beautiful coach is also a great motivation.

"They walked with a partner to the world record - 10 times made double twine"

Sergey Kudaev Born in Novopolotsk, in the younger school engaged in martial arts, and from 14 years he went to the section on sports acrobatics. He received the discharge of a candidate in the master of sports and got into the circus studio.

- Without stretching with a circus artist, - explains Sergey. - Stretching is important in sports, and in dancing. Not in vain say: a flexible man is a young man. Moreover, flexibility lies not only in the ability to sit on the twine, but also in the mobility of the joints, shoulder belt, backs ... Twine is just a small stretching element. It is available to anyone, if only he has a desire and perseverance.

Sergey recalls how he himself after a year of workouts was easily sat down on the twine.

- Men this skill is given a little bit harder due to scored muscles. But in a stretching, rather, it is worth considering the physiological specifics of the body, and not sexual, - notes the circus artist. - For example, we even walked on the world record - 10 times made double twine. True, the Commission of the Guinness Book of Records rejected him.

Sergey Kudaev recalls that in childhood it sometimes had to stand up for herself when the peers had fucked over his passion of acrobatics.

- It did not reach serious conflicts. And among my hobbies there were not only acrobatics and stretching, but also martial arts. But mass sports, like a football, never understood and did not love.

At 19, Sergey decided to move from Novopolotsk to Minsk. It was not possible to break into the Belgoscirk, but they invited the dancer to the ensemble "GOOD". Later he began to actually act as an artist of the original genre.

- Now I regularly support the form of training and rehearsals. I work from an hour to four per day over acrobatic technique, flexibility, strength and endurance. As soon as I do a little break - immediately notice the decline.

"It's not very comfortable to be the only guy in the hall. Yes, and girls in short tops distract "

Bank employee Sergey Yakimovich 32 years old, but he with humor calls himself an "age agent", which grew up on films with Jean-Claude Van Damm. Stretching, like this actor, was a dream from childhood.

- accidentally found out that in the same building with our banking department there is a dance and fitness studio. I decided to try to sit on the transverse sword in adversary. Domestic training did not bring desired result - Probably too sang itself.

Sergey signed up on stretching into general groups for guys and girls.

- The first time was seriously morally and physically. After Stretching, I always wanted to sleep - so much spent the energy. I didn't feel very comfortable, being the only guy in the hall. Yes, and girls in short tops distracted.

How to hear? On this Friday, we will continue broadcasting on the topic, how to sit on the twine and will deal with the practical side of the question.

According to reading and applying received information in the realities, each of you approaches the cherished goal and will sit on the transverse split. Here's what we will analyze today in the course of the "plays": we find out what the main bonus from mastering this skill, how flexible you are and in what an estimation period will be able to sit on the twine, we will also analyze exercises to increase flexibility and in the dry residue we will receive a specific program in the hands landing.

So, the conversation is to be thorough, so there are comfortable, we begin.

How do the splits? Practical side of the question

Before you get into all the grave :), i.e. To move to the bottom, I strongly recommend to study the first part of the note, for we laid all theoretical foundations of the right landing and found out due to what (what muscles) it is carried out. Everyone who is already familiar with the first part can safely go to the second. Actually, we will make it creating and start with the theory a little afar, namely ...

Note:
All further narrative on the topic, how to sit on the twine will be divided into subpad.

"The most important" bonus for girls from mastering twine

We did not in vain, the words of the subtitle "The most important" in quotes, and it is necessary to consider the information below. In addition, only readers falling under the category can do it. 18+ "For it carries some sexy subtext. If everything is clear / all the conditions are observed, then we continue the fiction ...

Before writing this part of the note, your humble servant conducted an unusual survey among the male population, his surrounding. The goal was to find out what skills, in the key of making love, welcome (want to welcome) Young people in their second halves (potential partners). In other words, in their eyes would make a girl attractive, raised the "quotes of its shares" on the men's market. Probably the ladies will be survived, but the most popular answer (5 of 10 respondents) It became such a "skill" as a plasticity and, in particular, the ability to sit on the twine. I draw your attention that the context of the question asked for men was sexy, i.e. Attractive / welcome not because of the ability to deliciously cook soup-boric, but near / bed relationships. The answers have shown that men relate very well to flexible girls, they would be interested in practice to push the twine skills of this passion :).

Topics from the ladies who want (or halfway) Sit on the twine will probably be interested to know that good stretching of the leg muscles allows you to significantly increase the stimulation of the clitoris due to the deeper penetration of the partner in the vagina. In other words, due to the increased flexibility of the femoral muscles, the woman is able to enjoy, even with the dimensional characteristics of the penis of its partner less Middle Size. In order to experience elevated sensations and brighter orgasms, the lady should be in the twine pose, i.e. that her legs are most divorced to the parties (for example, lying on the stomach with an inclination of the housing and focus on the hands / elbows).

Note:
Studies show that in pairs where the woman is plastic and knows how to sit on the transverse split, the likelihood of a female partner's orgasm rises 20% (and accelerating the achievement on 35% ) than in "wooden" pairs.

Output: The development of the twine can give a woman at once two additional bonuses - to increase your desalinity in the eyes of a potential partner (Ladies, just do not forget to any of the dates, between the case, tell your weight about your plastic skills :)) and get more (controlled by himself) Delight (regardless of the skills of art and " dimensional row"Partner)from "bed lobby".

If you remember, the "most important" we took in quotes. And all because no matter is not the same and the more not the main bonus. Undoubtedly, it's nice to get it, but the main motivation of landing on the twine should be different, and everyone has its own.

How to sit on the twine: tests for flexibility, or as far as I "wooden"?

It is always useful to learn something new about yourself, and as from the side - "Well, you have stood out!" And from the very organism. In implementing the latter, we will help the flexibility test. Planting on a split is a serious event that requires preparatory work, collecting information about yourself and its body. This is what we now will go.

To obtain the most reliable test results, follow the following conditions:

time - before breakfast, to 12-00 day;
total warm-up (especially the nose of the back, biceps of the hip) and cycling, 5+5 minutes;
repeat test and recording results 3 times.

In the key of the landing on the twine, we are interested in the elasticity of the muscles of the back of the back, the rear surface of the hip, the flexibility of the spinal column, the mobility of hip, knee and ankle joints.

For each of the voiced parameters, there is a test, we will go through each of them.

Determines the flexibility of the spinal column and the rear surface of the thigh. Results: if you have 2 strips, then you will soon become ...the further you can pull out of the sitting position, the better. Advanced option is the arrangement of a small width substrate and touch the walls. The closer your fingers to the wall, the more flexible.

Test for flexibility No. 2, №3, №4.

The following test group defines the flexibility and mobility of the joints. Results: Performance and minimum distance (the less, the more flexibility) to the surface.

Having passed these tests, you can evaluate the degree of your profitiness to the twine. Typically, test results show that the "oak tree" person :), i.e. It has low plasticity. And in this case, it must be raised. How? We will look further in the text.

How to sit on a twine: planting process, stages

Sit on the twine per week or, express option, for 10 minutes, you can only on the Internet. In fact, the process of "shrinkage" is quite long and should include 3 Stage:

heating muscles;
stretching;
special muscular work on the bottom.

Let's stop in more detail on each of them.

№0. Preparatory stage: Heat

10-15 minutes run on the track or jumping on the rope is good views Heating, however, for twine needed a target temperature (which are responsible for the landing process) muscles and raising the mobility of the necessary joints.

In other words, the most appropriate (in the key of the twine) View Cardio is the use of intensive exercises with an "expanded" range of movements.

To those can be attributed:

simultaneous breeding of hands and legs in the sevenpower (Jumping jacks);
walking in place with highly raised knees;
and jumping up;

The execution of these exercises will saturate the target regions of the muscles with blood and prepare the joints for the upcoming landing work.

As for temporary parameters, the necessary and sufficient condition is 5-6 exercises (without burden) 25-30 Repetitions B. 2-3 sets. Rest M / in exercises, 10 sec, m / in sets, 30 sec.

№1. Preparatory Stage: Stretching

The ability to sit on the twine depends on (including) from the "softness" of your muscles (especially Niza). Visitors gyms Very often neglected by tensile procedures, and the classic Fitonish can have delicious forms, but be if you allow me to be such a term, oak.

To sit on the twine, you must have a certain degree of flexibility in a number of areas, namely:

bottom of the back;
hips (Flexors / extensors);
inguinal muscles / adductors;
buttocks;
caviar.

Be sure that spending time on stretching and increasing the flexibility in these areas, you will significantly speed up the progress in landing on the twine.

Optimal "technical" parameters in the application of the specified (not all, and chosen by you) poses are:

two sessions (one in the morning, one in the evening) by 15-20 minutes;
duration of retention of each stretch 30-45 sec;
the number of repetitions of each post / stretching 3-4 times.

№2. Preparatory stage: Muscular work on the bottom

You will probably ask the question: what else for muscular work, and then before that?

Among potential sides on the twine there is an erroneous opinion that landing is just a stretching question (muscle ability to lengthen).However, without strong muscles You do not sit on him.

Weak muscles when they are held in the stretch position, more (than strong) are tense. Therefore, the sidak need a good muscle tone of the legs. The last is achieved by holding power work - Use of exercises with free weight.

Take the following program for creating a muscular corset desired for twine.

Use this "Silovukha" to relatively quickly sit on the twine.

When (after which) it is better to sit on the twine?

Scientific (and practice confirms it) Proved that better time landing on the twine is time after heating and power training, after 5-7 minutes. In turn, scholars of minds warn that static stretching directly in front of twine / power training reduces performance (prevents maximum muscle efficiency) and increases the risk of injury.

Thus, for a successful Side process, you must constantly practice all three stages, but in different days or after different intervals (1 Stage Laying 1,5-2 after hours 0 + 2 "Stages).

Next to the queue ...

Spagat: Who shouldn't fuss?

Not everyone is shown to practice stretching, various asians and sit on the twine. If you found your "nishtyak" in this list, then this reason to think about the feasibility of the actions performed.

So, here's what the list of contraindications looks like:

arthrosis of the knee joints;
juvenile rheumatoid arthritis;
various inflammation of the joints;
shift of the knee cup;
operation on a cruciform ponaching ligament;
normal weight (value above 10 kg);
high pressure.

It is far from full listBut it contains the most "running" health problems.

Now let's get acquainted with ...

How to sit on the twine: a complex of preparatory exercises

There is a Tueva Host stretching exercises, and then in the text we will give all this whatever :).

Here's what she looks like:

Form your stretching programs from these exercises and increase the flexibility and plasticity.

Well, in conclusion we give ...

How to sit on a twine: 8 weekly landing program

Agree that when there is a ready-made program, then the result comes faster. Therefore, then on the text we will consider such an "accelerator".

In fact, the effectiveness of any training program develops from 2-H. Basic factors:

selected exercises;
the degree of suitability of exercises to a specific person.

In relation to the choice of exercises for the twine program, you must remember the following important condition - movements must be on different legs, i.e. First you work with the left foot, then with the right. Exercises must be stretching, with different muscle leg segments.

So, that's what option we offer you.

Program Parameters:

duration - 8 weeks;
duration of each exercise (for one side) – 40 sec;
number of networks / approaches - 3 (Total 21 set);
recreation: m / y approaches \u003d 10 sec, m / y exercises \u003d 30 sec;
breathing in stretching exercises (with 3 by 7 ) Slow and deep;
every week there is a change in the procedure for performing exercises;
exercises S. 3 by 7 Suppose dynamic stay in the position - movement / constant stretching.

Follow this program throughout 8 Weeks and you, with a lot of probability, sit down on the twine.

How to sit on the twine faster and easier? 5 Lifehakov

Lifehaki is something that facilitates / simplifies this or that process, in our case - landing on the twine. Here's how they sound:

before boarding, take a hot shower, it will make muscles more "soft";
sit on the twine in physical support from (Pressure pressure on the body from above);
in the twine, you need to learn how to disconnect / leave pain, so turn on an interesting film and focus on it;
the load in the water on the muscles is less than on land, so we go to the pool and sit on the twine first there;
owing socks, you can easier to slide and sit on the twine.

And for dessert let's give the answer to the most burning question ...

For how much I personally sit on the twine?

If on the dispute, for a good amount and under the shoe, you can directly at the dispute in front of :).

In all other cases, the process can delay on time from 2-H. before 5-I. months. The initially "wooden" man, the greater he will need time on the ambulance. In addition, the potential and future mommies should bear in mind that after the birth of a child to the twine, it is much more difficult to sit down, and sometimes it is already impossible, because A whole bouquet of postpartum nishtyakov appears, somehow: sharp set Weight, omitting of the uterus or. As for being, the twine all (conditionally) ages are submissive :), so he can learn and in 15 years and in 50 .

Actually, on this a major note I would like to complete the day. Complete!

Afterword

Not quite a common topic - how to sit on the twine, disassembled on the Bodybuilding ABC project. Disassembled thorough in 2-H. parts. And I would like the results of our works to find our offline reflection in the form of the development of your flexibility and successful landings. Successes, our gutta-reader :)!

PS: How much did you sit on the twine?

PPS: Help the project? Then leave a link to it in the status of your social network - a plus 100 Points to karma Guaranteed :)

With respect and appreciation, Protasov Dmitry.

We wondered how quickly and most importantly and without injury to sit on the twine, then this article is for you. Moreover, we will analyze the recommendations and exercises that not only allow to sit on the twine, but will help to do it at home without resorting to the services of fitness centers, so you can save money and money. However, it will be necessary to warn in advance that you have to work well on yourself, because it's not so easy to sit on the twine.

If for any reason you can not attend stretching classes, where you will be engaged in the closer supervision of the coach, which at any time can tell how to properly do the exercise and indicate possible errors. In this case, you need to know how to properly conduct training at home, which would relatively quickly and without injury to sit on the twine. Why relatively? Because the stretching itself is quite effortful and how fast you will sit on the twine depends not only on the correctness of the exercise technique, but also from individual characteristics. Someone has a ligament softer and stretch much better, and someone will have to try to stretch them and develop tendons to stretch them on the twine. In any case, to sit on the split, you need to know the rules and features of the stretching at home.

How quickly and without injuries to sit on the twine at home?

The first thing you need to take note for home workouts for stretching should not be hurry and put yourself a tough time frame, for example, sit on the twine per week or two weeks. Such short-term goals often lead to injuries, moreover, conducting domestic training for twine without observing the coach and without having in stretching, at least some experience can earn a stretch or even breaking ligaments. Therefore, if we decided to sit on the twine yourself at home, no need to rush, listen to your body, master the exercise technique and follow the recommendations for training for stretching at home and everything will turn out to be so quick as your body will allow you, well, and Persistence of course.
Before you begin to stretch exercises, you need to warm up muscles, bundles and tendons, for this, it is necessary to warm up for all within 10-15 minutes. muscular groups, in particular the muscles of the legs. After using the workout at the beginning of the classes, it will not only be easier for you to do exercises, which will make it faster to sit on the twine, but also reduce the risk of injury in the process of stretching. Also, to help the muscles and binders to warm up and become more elastic, you can take a hot shower.
Take a stretch of 45-60 minutes (including warm-up) about three times a week. Stretching days can be alternating with strength trainingFor example, if on Monday you had a heavy power or aerobic load, then on Tuesday you can safely spend a stretching, it will also help reduce pain in the muscles after training. If desired, the stretching can be carried out immediately after the power and aerobic loads, when the muscles and ligaments are more than brews. If you want as quickly as possible to sit on the twine, that at home, personally, I do not recommend, as they say hurry - people mumble, you can do it and more often, highlighting only one day for rest. Such training mode you can use when we get comfortable and will correctly perform exercise technique, and also learn to listen to your body.
In order for without injury to sit on a twine, exercises should be done with a slow paced without sharp jerks, make sure that the load is uniformly distributed. Easy pulling pain should be felt. However, as a rule, feeling the pain of a person, it begins to strain the muscles to reduce and avoid this discomfort, because for the body stretching is essentially not a natural process. Trying to sit on the twine, in some extent you are traumating the ligaments. It should be learned to relax the muscles at the time of the feeling of light pain, try not to delay your breath, but on the contrary, breathe as younger as possible, so pain will be moved easier. Include light relaxing music, it is also a great way to distract from pain. It should not bring an exercise to a sharp and unbearable pain, it will certainly lead to stretching, everything must be in moderation.
It should be known that there are two types of twine: dynamic when shock motions are performed (maugh legs) and static, exercises, performed sitting on the floor with a slow pace, moving in statics. So, these two types of twine complement each other, because it happens, so a person can smear the foot to the state of the twine, but it is not possible to rest in the twine on the floor and vice versa. Therefore, to effectively conduct training for twine you should exercise, both in statics and in dynamics. The best option will be their alternation. For example, if you seen in a static twine 1-1.5 minutes, you should at least for 30-40 seconds to perform mahi legs.
When you perform static exercises for twine, do not dug completely, but continue small swaying up and down, from side to side. You should not use too much amplitude with sharp jesters, it must be easy sching, while ligaments must be stretched as a string, and the muscles are most relaxed.
As for static exercises, no matter how to give themselves to take a timer (app for a smartphone) and start doing exercise for 20-30 seconds, with each occupation of time. It will also allow you to celebrate your progress on the way to the coveted sword.
In order to develop and stretch the ligaments, especially those who are trained, while pulling the socks on themselves during the exercise. Hold your back straight, do not hurt and do not lower your shoulders. If performing the exercises for the twine, you have a spin or knee hurts, most likely you violate the exercise technique and ligaments of your legs are not enough.
Take care that during the stretching workout you had the appropriate clothes that will not shoot your movements and allow your legs to slide on the floor. At home, it can be conventional socks that can easily slide, both in the carpet and parquet.
If you seriously think about to sit on the twine, you need to monitor your meals, so when using meat and meat products, the ligaments will be coarsely and non-refined to stretch. Use a large amount of water, it will not only make muscles and bundles with elastic, but also supports a high level of metabolic processes in the body.
The most effective stretching of course in the morning, but in the first steps it should still be conducted in the evening when the body is already warmed up, so the training will be easier to pass and slightly less painfully.
I want to draw your attention to extraneous "help." Unless of course this is not a highly qualified coach, then it is better to refuse such interference. Having physically pressure on you during the fulfillment of a particular exercise, a person can cause injury, because he does not feel the degree of voltage of your ligaments. Remember, in order to sit on the twine, you do not need any assistants additional devices, Only you, the floor and your perseverance.

How quickly and correctly sit on the twine at home (video)

Effective stretching exercises that will help quickly sit on the twine at home

All the exercises for stretching presented below will help you sit on the twine at home can be used as a complex where the exercises are one after another in the presented order. However, if you wish, you can perform exercises for twine in disagreement, every training session by changing them.

Start all exercises for 20-30 seconds, it is not necessary to completely dug, light springs with a small amplitude can be performed. As you will spend stretching training and your body will begin to get used to the loads gradually increase the time of each exercise. You can also perform a set of exercises at the beginning of a ligament of one leg, after which for the second, or perform every exercise, alternating legs. Sure, the best option There will be a study at the beginning of one, after which another leg.

Source position: Stand straight, legs wider shoulders widths, socks are directed in front of them. From this position, slowly lower the housing down, while the pelvis does not assign backwards, and leave in the initial position perpendicular to the floor. Straighten your hands and palms. After that, with light springs, promote your hands back between the legs. Make sure that the legs remain not bent in the knees.
This exercise For twine can be a continuation of the previous one. Put your feet a little already, tilt the housing forward, bend the hands in the elbows, and the palms are sorry to the floor. Slowly repulcing the housing, spring back, while the legs do not bend in the knees, they must remain as smooth as possible, and muscles and ligaments are intense.
The derivative of the previous exercise: the execution remains the same, the legs are smooth, a little wider shoulders widths, the body is smooth and tilted as much as possible to the fold. From this position, try to lower the brushes and elbows to omit on the floor. Stoke in such a position for some time (from 30 seconds), start slowly narrowing the legs to the sensation of light pain in the drop-down tendons, while the legs do not bend in the knees.
The next exercise, which will also allow you to prepare your body to twine, a well-known fold from the standing position. Feet together, socks are directed in front of them. Smooth housing tilt forward and pull it as much as possible to your feet. The back should remain smooth, and the knees are not bent, you can slightly help yourself with your hands engulfed behind your feet.
Source position: Stand straight, one leg get over the other (front), socks direct. From this position, we have palms in the knee of the front leg and, continuing the pressure, tilt the housing down into the fold. First, perform an exercise on one leg, then to another.
Stand straight, one foot step in front and focus on the heel, the support leg can be slightly bend in the knee. From this position tilt the housing to the front leg and light springs as if try to get the knee. At the same time, keep the back smooth, and do not bend the front leg in the knee.
Another effective exercise for twine is lateral attacks. Make the lunge (as wide as possible) on one leg, the socks direct clearly in front of yourself, the palms also focus before you. Now alternately bend the one one, then the other knee, making the fees in different directions. Try to maximize the pelvis and feel how to stretch the ligament of a flat foot. Try not to shift the center of gravity back, the back should remain smooth.
Continuing the previous exercise. Bend in the knee leg deployed in such a way that the knee and sock were deployed away from you, stretch your foot as a string, while stretching on the heel, and stretch your sock, then to yourself, do it at a slow pace. The housing is slightly tilt forward. To maximize the voltage in bundles, bent in his knee, you can slightly push the elbow of the bent hand. The exercise is performed first on one leg, then another.
Source position: Make a wide step forward, bending the knee of the front leg, leave the back of the rear leg as much as possible with the stop on the seams. From this position, slowly, you can light springs, push the pelvis down, leaving the back leg of the smooth. At the same time, the housing tilt forward, pull the hands down and fingers make a light emphasis. What would slightly complicate the exercise align the body by moving the center of gravity strictly in the center. Exercise is performed at the beginning of one leg, then another.
The following exercise is the continuation of the previous one, that is, remain in the pionerance position, with a flat back leg, however, the housing is tilted well forward, parallel to the front bent in his knee. From this exercise pull the pelvis down, and the body and the front knee slightly forward. This exercise for twine is performed first on one leg, then another.
From the original position of the previous exercise, leave the front leg bent, and the rear also bend and make it stops onto the knee and semi-winges. Corps reject back, make the end of the bodies. From this position with light springs push the pelvis slightly forward.
Next, from the position of the previous exercise for the twine, align the housing, it must be perpendicular to the floor, keep the front leg bent, but as far as possible to move it forward. Try to straighten the back leg and only slightly touch the floor with the knee. The center of gravity lock the center.
Get one's leg to yourself and focus on your knee and semi-winges, the second straight leg to print in front and focus on the heel, tension to yourself. From this position, grasp the front leg sock and tilting the body forward, try to reach your breastside, and keep the back at the same time.
One of classic exerciseIn order to quickly sit on the twine, "butterfly". Sit on the floor, bend legs in your knees and twist the soles of the stop with each other. From this position, press the spring movements by knees, spreading them in different directions, the butterfly wings are obtained.
Sit on the floor, smooth legs spread around, as widely as possible, after which you bend one leg in the knee and start back, so that the heel concerned the buttocks, the second should remain straight with the toe stretched. From this initial position, tighten the body to a smooth leg, trying to go to it, but do not hurt, at the beginning there should be a belly, then the chest, and at the end of the head. During the execution of the exercise, make sure that the buttocks would be tightly pressed to the floor and the center of gravity did not displaced. After you stretched to the leg, without changing the positions of the feet to be thrown forward, according to the same principle, touching the entire body of the floor. Also in this position to a straight leg can be drawn sideways, that is, the case does not turn to the leg, and try to touch the entire side surface of the body to the leg. After change your feet after.
This exercise looks like the previous one, but one leg you need to simply bend in front of yourself. It is necessary to stretch again by the same principle at the beginning to a straight leg, after which ahead.
Without changing the positions of the legs, it is necessary to pull the body not deployed to the leg, but sideways. For convenience, you can grab my sock with one hand and pull it on myself, and myself to the sock.
Another exercise from this series, without changing the position of the legs opposite to the bent leg to lay on bended kneeAnd the second hand wrap the straight leg sock and stretch the shoulder to the knee of a straight leg. If it is too easy for you, complicate the exercise and pull the shoulder is not to the leg, but to the floor in front of the foot. Try not to hurt, and stretch behind your head aside.
Sit on the floor, take one leg back, bend the second to the knee and place in front of yourself. Try to keep your back straight. Next, leaning on the palm, expand the housing in such a way that the knee of the bent legs was strictly under your chin and between the palms. From this position, thread your back leg back, and breasts ahead. What to complicate the exercise do the focus not on the palm, but on the elbow, with the forehead tap.
Sit on the floor, spread the straight legs as wide as possible, then threading the breast at first to one then to the second leg, after which you need to stretch forward, the body is on the floor in front of it. The principle remains the same first to touch the belly, then the chest, after which the head. Observing this rule it will be easier for you to ensure that the back is smooth, and the stretching was as efficient as possible. Extrave the case after the top of the top, make sure that the legs remain smooth, and the buttocks are tight pressed to the floor.
Staying in the initial position of the previous exercise, pull the shoulder first to one leg, then to the other, while bald can be put on the opposite foot, and top hand Cook your foot sock to which you pull. Just as in the previous exercises, try to stretch as much as possible by the top.
Stay sit on the floor, put your feet together, stretch your socks on yourself. From this position, lower the housing on your feet, falls into the fold. Try not to bend your knees and do not hurt your back. Hands can pull out.

During the training, try not to delay your breath, breathe as soon as possible. Also follow the fact that during the sensation of light pain you did not clamp the muscles, try to relax as much as possible and distract from unpleasant sensations. To do this, you can include easy relaxing music and think about something pleasant. Remember that the pain should not be sharp and acute, necessarily follow the sensations and listen to your body. This is probably all the main advice and exercises that will help you sit on the twine at home without resorting to the services of the coach. Remember, you will all get to sit on the twine without injury, just be patient.