How to sit on the perfect twine per week. What do real people say - is it possible to quickly sit on the twine? Slope to one leg

Many guys and girls want do the splits per week at home, but without having effective exercise And without applying them in practice, you will not be able to achieve the result you need. Therefore, you need to more carefully learn all the information you need in the photo, video and in the article, which will allow you to sit on the twine per week.

In the article you will learn how to sit on twine per week At home, that for this you need and how to properly perform certain exercises to quickly sit on the twine in just one week. Of course, it will take a lot of effort, but if there is desire, then there is nothing impossible.

The first thing you need to do is put a goal for yourself. Write down a clear goal that you want to sit on the twine and write a specific date to which you need to sit on the twine.

To do the splits For a week at home, you need to understand that this is a short period of time and you will have to make a lot of effort and willpower to achieve the result.

How to sit on the twine per week at home - Exercises

In order to sit on twine For the week at home, you need not only to know, but also apply all the exercises to you in the text, in the video and in pictures.

Do stretch marks. In any case, to sit on the twine, it is enough just to do different stretching legs. Your muscles should work and gradually stretch, and for this you need to make a warm-up for the legs every day.

Fast run . To sit on the twine in the week at home, you need to start quickly run, it will allow you to quickly and without pain stretch your legs and make them more flexible. If your legs do not work, the bones and muscles will not let go on the twine per week.

Jumping in height and on the rope. Legs need not only stretching for twine, but even at least somehow warm them up and make a load. Not only running, but also jumps in height or on the rope.

Swimming. You can also quickly and easily achieve the result and sit on the twine per week, if you start more in swimming, which contributes to some warm-up, its relaxation and stretching.

How to sit on the twine per week at home - recommendations

The first 2-3 days of workouts to sit on the twine per week at home, you need to do only a simple workout for the legs and lightweight stretching. Since these muscles have not worked before and, they will begin to hurt from a sharp load.

Gradually warming up the legs with the exercises, after 3-4 days you can start up more complex exercises as yoga or gymnastics. If you are still young, then sit on twine After exercises and workout for 3-4 days. But if you are lazy, you will not sit on the twine even in a week.

Tight useful and high-quality food, do not overeat and drink more water. Refuse bad habits and start training.

Before starting training, it is necessary to make a light workout to warm up the muscles and not injure them during exercise.

Now very many girls dream to learn to sit on the twine. On the Internet there are a lot of articles on this topic, where they promise that only a week you can learn how to do it.

Why do you need to be able to sit on the twine?

First, performing stretching exercises, you can have beautiful legs, hipged hips and buttocks.
All these exercises strengthen the spine. You will have a beautiful posture and will hurt less spin.
Muscles are strengthened and train. When falling you will have less likely to turn the leg or stretch the muscles.
You will become more plastic.
The ability to slightly lengthen the legs by 1-2 centimeters, because You stretch the joints.
Useful for joints.

Is it possible to quickly sit on the twine?

But not everyone knows that there is not so easy here. In fact, for the week, not every girl will be able to learn this. In 7 days, only those girls who are physically prepared are well prepared for twine. Those girls who are not more than 10 cm to the twine.

Regular girls who are not regularly engaged in sports, it is impossible to do this for such a small time. Sit on the twine, if you do not know how, you can only after a couple of months of training.

To sit on the twine you will have to train your muscles and flexibility of the whole body.

How long can you learn to sit on the twine?

In the usual man, the muscles are stretched only by 3-4 cm per month. And that, it is if you consider that you will exercise them every day every day. Now calculate how many centimeters do you miss you? Usually, to sit on the twine leaves a couple of months, and sometimes year, if you are not particularly flexible.

What factors affect flexibility and stretching?

Each person needs a different amount of time to learn to sit on the twine. This is all individually. What does it affect this?

Floor.

Women are usually more flexible than men. In addition, women are much easier to carry large physical exertion. Therefore, it is believed that women are easier and faster to learn to sit on the twine.

Age.

Obviously, than you are younger than you easier to perform stretching exercises. Children are more flexible, their ligaments are still easy to reach. Therefore, children can learn how to sit on the twine in a couple of days. But adults will have to be more complicated. They will need much longer time to stretch their muscles.

Natural data.

We all have a different structure and body flexibility. Someone without difficulty without any workouts can be flexible, and someone on the contrary is hard. Also complete people are much harder to learn this.

Diet.

For muscle flexibility, it is very important how you eat. We need to drink enough water per day (it is commonwater) and eat food with a large amount of protein. Such a power mode will help the muscles to recover after training.

Physical preparedness.

People who are constantly engaged in sports will be easier to sit on the twine. Because They have more prepared muscles.

How to sit on the twine: where to start?

Before starting any stretching exercises, you need to warm up. The warm-up time must be at least 10 minutes. More welcome. The workout includes jumping in place, running on the spot and squats. After the workout, your muscles are heated, and stretching exercises will be easier and safer.

Exercises to sit on the twine

After the warm-up, it is very useful to do Mahi's legs. To do this, stand with your back to the wall and raise each other out of turn. You need to do at least 15-20 masks for each leg. Raise your legs as high as possible as soon as you can. Watch the back to be straight.

Now go about the back of the chair and make Mahi legs back. 10 times for each leg. After the same way, we do sidemate. Also 10 times.

Gradually, you can raise your legs as high as possible.

Mahi legs warmed your muscles and stretch their legs well.

Now go to the attacks. We make a drop in turns from each leg about 20 times.
The next exercise needs to be lying on the back. Pull your arms to the sides and take turns trying to pull the leg to face. You can help your hand.
Now I will execute very useful exercise called a butterfly. Sit in Turkish (the feet are connected together, the knees are bent). In this position, try to lower the knees as much as possible to the floor.
Very an important exercise - Rolls. You need to smoothly roll from one leg to another.
Now go to slopes. Tilt is best to do sitting. Sit on the floor and try to reach your socks. And so several times.

Now it is useful to repeat the slopes only standing. Stand straight, legs on the width of the shoulders and start slowly leaning forward. Knees do not bend. Wait for so 30 seconds, then you can straighten up.
We get up on one knee, and pull the other leg in front of you. We stretch in this position for 30 seconds, then change your feet.
Get up, keep your back smoothly. Now bend the left foot and press the heel to the buttock. You can hold the leg with one or two hands. We strain the muscles and stand for 40 seconds. Then change your legs. So exercise well stretches the muscles of the front surface of the thigh.
Now sit on the floor. Left foot Bend in your knee, and the right pull forward and turn a little to the right. Right hand try to reach the sock of the right leg. Keep so 60 seconds. Then change your feet and repeat the exercise.
Sitting on the floor, straighten the legs forward. Socks pull up maximum up. Straightening your back, we make a deep breath and with exhale slowly tighten the back forward. We tighten the back as you can, and put the hands about the legs. Keep so 60 seconds. Then the initial position and repeat again. This exercise stretches very well and ilicor muscles, and muscles of the back of the thigh.
Now sit on the floor. We push the legs to the maximum width, which only you can (see for you not hurt). Clicking the feet with your hands and breasts lean down to the floor. At the same time, try to keep your back straight. Loading in this position for 15 seconds and straighten up at the starting position. We repeat so several times.
Now we will need a chair or table. Put one leg on the table and stand straight. We begin to slowly pull the tilt forward. Legs in the knees do not bend. We are trying to lean out as low as possible. Looking for 10 seconds and get up. Then change your feet and repeat the exercise.
Going to the floor on the back. Now raise your feet at right angles. We break the legs to the side as possible. We try to keep them in this position for about a minute. Then we connect the legs together and smoothly let go. A little rest and repeat the exercise again. Try to make this exercise at least 5-6 times. In the following days, increase the time.
Get straight, legs on the width of the shoulders. Back straight. Raise my right leg and bend it in the knee. Then we press to the chest and assigned to the side. Try to stay much as far as possible. You can help your hand for it. Hold for so 10 seconds and get up attentive. Then change your feet and repeat the exercise.
Sit on the floor, the back is straight. Spread the legs to the side. We lend to the left foot, then to the right, then we make a tilt forward. Returning to its original position. Follow the knees to be straight. With each slope, delay for 15 seconds. We repeat the exercise 10 times.
Going to the floor on the stomach. Feet bend in the knees and hands reaching the stop. Head at the same time raise up. We are trying to hold out in this position for 40 seconds. Then relax and rest. We repeat the exercise several times.
Now I pull your hands ahead in the same position lying on the stomach, and I wipe back. Keep 30 seconds and rest.

We make bridge and stand so 1 minute.

All these exercises are very useful for the spine.

Get on your knees and tilted back, while putting your hands behind your feet. Cost is so 1 minute.

Sit on the floor, stretch your feet in front of you. Now we try to throw in turn every leg for the neck. We carry out an exercise as much as possible. Each time you will get better and better.
Sitting on the floor, join legs together. Now the elbows are trying to push the legs to the sides. We repeat so 10 times.

In the interruptions between the exercises, relax the muscles. All exercises can be performed in any order in which it is convenient for you. You can skip some exercises.

How to sit on the twine: how to do stretching exercises?

In order not to harm your body and do all exercises without injury, you need to know the following rules:

Do not forget to warm up before training. Muscles and ligaments need to warm up and prepare for loads. For this you can at least just jump through the rope for a couple of minutes. Suitable and running on the spot. For heating, you can take warm shower And a bath of 10 minutes.
Remember that relaxed muscles stretch easier. Therefore, you need to perform exercises, relax as much as possible and not strain. In order to make it easier to relax, you need to choose a convenient position for exercise.
When muscles are stretched, then pain appears in this place. The pain should be mild and tolerant. If the pain occurs is strong, then the exercise should be stopped.
Training should be approximately half an hour.
You need to repeat each exercise for 20-30 times. If you can more, do it. But do not overdo it. Each exercise do calmly, without sharp movements. Choose optimal rhythm and try to observe it until the end of the workout.

Training hands

In order to try to sit on the twine needed strong handsbecause It will be necessary to keep your body on the weight. Therefore, it is necessary to do exercises and hands.

It is very useful to do push-ups from the floor. They strengthen the muscles of your hands, and the spine, which is important for the twine.

If you have not pressed before, then you need to do it gradually. On the first day it is enough to spawn just once. On the second you are already pressing twice. And so on. Every day I add peace. And so up to 10. After the tenth day, we begin to reduce at once. And so on to once. Thus, you will not strain your hands, but at the same time to train them.

Sit down on Spagat

Now you can try to sit on the twine. Try to do it very slowly. Try to push the legs wider and wider, holding hands. If you sat on the twine and felt pain in the muscles, then immediately get up. If the pain stopped, you can sit seconds 20 so. Every day you will get better and better.

To sit on the twine is better on a special rug for fitness. It will be more convenient for you and comfortably. It is also better to include pleasant music so that it turns out to relax as much as possible.

Make exercises regularly for 20 minutes, it is best twice a day (in the morning and in the evening).
Training should be started only after at least two hours after the last meal and an hour before meals.
Do not exercise if your muscles hurt.
Do the exercises smoothly, without sharp movements.
During training, do not strain the muscles, relaxed muscles are easier to reach.
Pick comfortable clothes.
For twine, it is best to wear socks, because They slide well on the floor.
Do not overvolt the muscles so that there is no stretching.
During training you can drink some water.

Do not neglect the tips to go to the twine correctly. Good luck to you.

Girls, do not be lazy to make workout and stretching exercises every day or every other day, if you want to achieve results. Having learned to make a twine, do not forget to continue to do at least a couple of times a week. It is necessary to maintain the result. Without training gradually, you will not be able to sit on the twine again. Do better for music that will help you relax and at the same time keep rhythm. And also, best follow video lessons that can be downloaded via the Internet.

No sport is able to give a person such freedom of movement like gymnastics. Good stretch promotes beautiful form Body, good posture, normalization of the intestinal and urogenital system. That is why today many are interested in how to sit on the twine in the week without risk of injury. Of course, 7 days is a very short time, but it is quite realistic to take a posture of the twine. Even if it is not possible to achieve the ultimate goal and, in a week, stretching will be increased slightly, it will still save a person from muscular pain after physical Loads and speed up the recovery process. In order not to get an injury at the same time, it is very important not to rush and master gymnastic exercise Gradually, especially if the muscles are absolutely not stretched.

Sit on the twine from scratch for a week

In order to well stretch its muscles in a short time and at the same time not to get injury, the body must be prepared in advance for similar loads. We need to perform a daily set of exercises to prepare the legs to wide breeding. It is very important not to rush and for each exercise is allocated at least 1 minute. Every day this period of time can be increased. All movements must be smooth, be sure to perform with a smooth back and with proper dimensionless breathing.

How to learn to sit on a twine for a week, interested in many future moms. The fact is that good stretch It helps to prepare well for childbirth and facilitate their natural process. Experts recommend pregnant to concentrate on the preparatory exercises, which also well tone muscles. It is possible to sit on the twine completely after the appearance of the baby.

Preparatory exercises

In order to quickly sit on the twine (per week), the muscles of the legs should be prepared. For stretching the longitudinal twine, there will be wide attitudes. It is necessary to become right for their execution, with a smooth back and wide speed or backward. In any case, the front leg should bended in the knee, and the rear - remain smooth, preferably parallel to the floor. In this position you need to hold out at least a minute, periodically swaying.

Is it possible to sit in a week on a split transverse? It will make it much more difficult, because in this position there is no naturalness of movements and the muscles will be much more difficult to prepare. The best warm-up exercises for such postures will be slopes, rigs and "butterfly".

For slopes, it is necessary to sit on the floor with smooth legs and back. Lower limbs Slightly arrange, grab the feet palms and press the housing as stronger to the floor. In this position you need to stay. There is a similar exercise for stretching the back of the thigh - "fold". It is necessary to sit down on the floor with the legs connected together and try to press the forehead to the knees.

After performing the exercise, it is necessary to sit down, connecting the foot, but the knees at the same time collectively collecting on the parties. Hands need to press the knees to the floor first by shaking, and then delay the legs in that position. For convenience, you can attract a partner who will fit your feet to the floor, opening them like a butterfly wings.

How to sit on a transverse twine per week? For this, it is necessary to perform rumbles. To do this, you need to get up, place your legs as wide as possible and alternately squatting on one leg, then on the other. From side to the side, you need to roll in a straight line formed by the deployed legs, slowly and pressing the floor. First time you can help your hands to keep the balance, but in the future the exercise should only be performed due to the movement of the legs and pelvis.

Workout

Before starting intense stretching, the muscles need to warm up well. It is not necessary to neglect this rule, even if it's completely to sit on the twine already obtained. The fact is that one minimum incorrect movement can be fraught with tensile ligaments or tendons even in the prepared body, which prove even professional athletes injuries.

How to sit on a twine per week? Before each occupation, the following exercises must be performed:

Standing with a smooth back, holding a support, perform Mahi alternately legs forward, back and sides. Flexing your knees or stuff the back is prohibited.
Put a smooth leg on the table, the back of the chair or another high support, imitating the dance machine. The reference foot should also be smooth, the angle between them is at least 90 0. Gradually bend to the leg raised, feeling stretching under the knee. To change the leg and do the same.
Also, standing near the support, put a foot of one leg on the back of the chair, after which it gradually bending it, bend the chest to the chaul as much as possible. Shaking closer-on the support, hold out at least a minute, then change the leg.

Workout on the floor

For better heating of muscles before the main stretching, preparatory exercises should be performed. To do this, you need to sit on the floor with smooth legs and back and try to reach your head to the knees. In the future, the legs need to be placed and reach each in turn. When the angle between the legs is already more than 90 0, bend to the limbs you need sideways, opposite hand raising above your head.

Sit on the twine per week will help another efficient workout exercise. To fulfill it, you need to lie down on your back, raise smooth legs perpendicular to the floor and breed them on the sides to the maximum distance. After a small pause, the limbs are reduced together, and the exercise is repeated again.

It is very important to regularly perform all tasks. To achieve a result in a short time, you need to make maximum effort and remember the features of the body structure. One can get to sit on the twine in a few days, even without experience in training earlier, and the other, with less connective muscles and ligaments, will need more time for this even during daily activities. The main thing is not to stop there and go to your goal to the end, but as a week at home, read further in the article.

Posy varieties

Speaking about twine, many implies only the transverse execution, but there are a lot of varieties of exercise. For beginners, the first steps in achieving a good stretching of the body will be longitudinal and transverse swipes. You can first perform them with the help of hands, and then stayed through your own equilibrium.

When these steps are conquered, you can try to master the vertical twine and the surrender. Such postures are performed in professional sports And they are not always conquered by an ordinary person.

Main stretch

If the goal is both longitudinal, and transverse twine, then you need to start with the longitudinal one. The fact is that when it is stretched, the same muscles are involved as with normal walking, so all movements will be the most natural and familiar to the body. The first thing after the warm-up should be taken runner. To do this, you need to make a wide drop and rely on the hands of the floor on both sides of the front leg. All body weight should be transferred to the front foot, which is most tight on the floor. The back at the same time you need to try to keep as much as possible, the look to send forward, the knee of the front leg bent so that the limb is perpendicular to the floor.

It is necessary to hold out in such a position at least a minute. You can periodically swear up and down and strain the inner surface of the thigh.

Complete option

Since yoga is directed to the muscle stretching, many exercises in order to sit on the twine in 1 week are borrowed from there. The next exercise will be the pose of warrior.

It naturally continues the previous one, so the person does not have to change their body position. Being in a wide lust, you only need to level the body perpendicular to the floor and raise your arms over your head, as much as possible by the shoulders. The face should be relaxed, smooth breathing, it is necessary to keep at least a minute at each foot.

Strengthening load

Strengthen the load on the muscles of the front leg will help the lunge with the deflection. To fulfill it, it is necessary to stay in the initial posture, only getting the knee of the back of the floor. After that, you need to try as much as possible to take the housing back to make a good deflection in the lower back. Control body position will help hands. We need palms or fists to focus on the lower back and throw your head back.

It is interesting, but even from nature, flexible people can cope with such exercises, it is not easy, because the muscles here constantly have to be in a tone to keep the body in the desired plane. Such workouts help many maintain their body in the tightened state always, and not only quickly sit on the twine per week.

If at the same time bend in the knee back leg, you can additionally stretch the muscles of the front surface of the thigh.

To fulfill it, it is necessary to make a usual drop so that the front leg will be perpendicular to the floor. After that, the depth is determined by the degree of inclination of the chest. Being in the lunge, you need to put your palms to the floor, as if between the legs, place the elbows to the side and reach the chest to the floor. First you can stay on the position when only elbows and bent knee will stand on the floor will be slightly above the back.

After that, you need to try to lean against the floor with the chin and breast. Wherein back foot Must be above the floor.

The final stage

After all you have done, you can try to sit directly on longitudinal sword. You need to try to keep your knees smooth and not to descend immediately to the floor. In the presentation for each exercise, the pose should also be lined for a while.

After the development of such postures and muscle strengthening, you can think about how to sit in a week on a split position. It is such a twine that helps to make the shape of the legs more delineated, has a health effect on the urinary system and helps to form right posture. Naturally, for stretching muscles in such a position there are exercises.

Contributor standing

To fulfill it, you need to put your legs on the width of the shoulders and just try to get back as much as possible, resting in the lower back palms. After that, one should put the legs a little wider, take a deep breath, relax and pull the hands up, chasing them into the castle above the head. After that, it is necessary with the maximum smooth, flashed back to lean forward so that the body is parallel to the floor. The face is directed to the floor.

Deep slopes

Performed by imitating warm-up on the floor with placed legs. It is necessary to become with widespread legs and lean to the floor as low as possible. Between the legs should fit the shoulders. In such a posture, you should relax the neck and strain your knees so that they all the time were smooth. Skating a little, you can improve your result and in the future try to perform a tilt with a support on the elbows and feet.

Wide Pried

In order to sit on the twine in a week, you need to tighten the inner part of the thigh well, which helps next exercise. The legs need to be put as wide as possible by sending socks to the sides. Hands should be kept straight over yourself so that the back is constantly in the same position. It follows as much as possible and make a minimum of 8 approaches. In the future, the load should be gradually increased.

You can linger in a minimum of half a minute.

Completion of stretching

So, how to sit on the twine per week? Exercises described in the article are really effective, but not everyone can help achieve the result for 7 days.

After the fulfillment of the listed, you need to place your legs as wide as possible, rely on the floor with your hands so that the body is parallel to the floor. The muscles of the leg can be strained to gain load. Lingering in such a posture, you need to try to drop every time everything is lower. To fix the results, you can photograph your achievements daily, it is important that the socks are directed upwards.

Only after the perfect development of ordinary twine, if desired, you can start a stretching of the sequence or vertical. As a rule, such exercises are used only in professional sports.

The flexible body of gymnasts admires many people. A feeling is created as if these people do not have bones and joints, because they with unusual ease perform various tricks and twine, and it is not completely difficult for them. And many people, especially the girls, dreaming about the same flexibility, are wondering if it is possible to sit on the twine in a short time, without having special skills and any sports training in past.

The reasons why many dream of sitting on the twine, a lot. After all, this is one of the basic elements in dancing, gymnastics, as well as yoga. The twine position will not only help the body to acquire flexibility and develop it as much as possible, but also beneficially affects the pelvis organs and muscles.

The uninitiated people, mistakenly believing that the twine is easy to make, they wish to master it in a short time. In fact it is painstaking work, because even in professional acrobatics And the gymnastics for the twine is suitable for several months, making painful stretching and exercises.

Therefore, if there is a desire to sit on the twine per week, then you need to approach exercises and stretching with the mind. To perform exercises correctly, to protect in advance from possible scratches, you can view videos with accurate instructions.

Pluses in the development of twine

Any stretching is aimed at increasing flexibility, and twine for this is the most universal and effective method. It is a twine position, provided that it is performed correctly, affects the muscles, the area of \u200b\u200bthe belt and the pelvis . So all this can contribute Not only the beauty and flexibility of the body, but also to benefit health.

Flexibility helps the body to acquire smoothness, coordination and grace in motion. Helps get rid of stiffness and some angularity. Specialists recommend performing twine in the fight against varicose disease Foot due to its positive effect on the ligaments and muscles of the lower extremities.

How much time will be spentTo sit on the twine, depends on several factors:

Age factor. It is easiest to stretch at younger age, for children under 18, the more age, the harder the muscles stretching and the more effort and time it is necessary, especially if the person is unprepared.
Total flexibility. In professional sports, there is a concept "stretch" or "does not stretch". Much will depend on the natural flexibility of the body and the total training. If there was experience in the past, for example, dancing or gymnastics, where the stretch was practiced, then it would be much easier to sit on the split and faster. If not, then, accordingly, the process will take place not so quickly.

Complex exercise

The sword stretches the muscles of inguinal ligaments very well, if the transverse sword is made, also stretching goes to the front and rear surface Hips, taking into account all this, you need to start with light exercises:

There are some recommendations that will help speed up the result.

Before carrying out a stretching of the muscles, it is necessary to warm up well. You can jump a little or run. The main thing is that the muscles before stretching should be prepared for the load. Well warms a bath with hot water, it is recommended to take it before the training itself. Naturally, it will not give the same result as a warm-up, since the latter in the process will not only dispel, but also strengthens them.

During the stretching of the muscles, a person feels some pain, she must wear a light character. If during training the pain is strong, it is worth stopping the occupation - it may be unsafe . With relaxed muscles The stretching is more efficient, so all exercises and especially the first must be carried out in a convenient position, without tension. The body should be relaxed, and the state is comfortable.

Breathing is even and occupation takes place at an average pace or a bit accelerated. Training should take place every other day, then the muscles will have time to relax and recover. The minimum time of classes is half an hour and in the process should increase. All exercises are performed 20 times (as desired, increase) in several approaches. First, try to master the longitudinal twine, it is simpler in performance, and only after it is trying to sit on the transverse one.

When mastering the twine, it is necessary to be careful, very often beginners are injured by ligaments of groin. it the most dangerous of all similar injuriesIn some cases, it requires surgical intervention, and the recovery process can last more than two months, in the process of which it is impossible to move independently and constantly experiencing unbearable pain. That is why performing the position of the twine, no need to overdo it.

All exercises are aimed at ensuring that the person really could perform the twine per week. But the training is to be daily and preferably a couple of times. Do not try to fulfill it on the first day, the unprepared muscles will not allow it to do. Seven days of workouts for stretching the necessary muscles It will be enough for twine, paying even twenty minutes a day, the result can be colossal. As a result, the body will acquire smoothness, and many problems associated with the pelvis organs will disappear, lower limbs.

The twine significantly increases the natural mobility of the pelvis, significantly improves the mobility of the joints.

When we sit on the twine, it takes stretching, which has a positive effect on the whole process of weight loss:

activates blood circulation in the hips and pelvis;
makes the muscles of the legs and the pelvis more elastic;
warns inflammation sedal Nerva and removes the stress in the groin (especially relevant after sitting work);
strengthens the muscles of the legs and the bottom of the belly;
does hip joint more movable;
reduces fat deposits in the field of abdominal nose and hips;
promotes the formation of a beautiful press.

But this is not all: the simplest twine markedly normalizes the natural work of the intestines, and the debt job of this body is the undisputed security deposit of absolutely the whole organism.

For the week to sit on the twine is real, If you:

previously engaged in stretching;
your weight is not excessively excessive;
you are ready to do daily and each exercise perform at least a minute.

How to start making twine?

Remember that the workout exercises should be done slowly, so as not to injure the muscles, but heat them in front of the main complex.

Do not try to make movements with the maximum amplitude from the first workouts, enough that the muscles are slightly "shook".

If you have not previously practiced flexibility, do not try to sit on the twine in the week - subject to the regularity of the occupation, sit at about a month.

What exercises help sit on the twine?

Exercise "Tilt with closer hands"

Stand on the floor, the feet are positioned at a distance of 30 centimeters one from the other, hands commemorate in the castle behind the back.
Slowly tighten the body forward (the legs are still), not extinguishing the hands. Try to lean out as low as possible and raise the "lock" from hand as usual.
At the bottom point of inclination, lock on 15 seconds.

Exercise "Flashes with a displacement of the case"

Stand straight, out of this position, step by one foot forward so far as you can.
When you shake, bend this leg in the knee: you will find yourself in such a position, as if they made a lunge, but the distance between the legs would not be so big as with a classic loss.
Then slowly transfer the housing back to the foot standing at the back. Ahead standing leg should straighten up, and standing behind - to get bent in the knee.

Exercise "Butterfly"

Sit on the floor, bend legs in your knees, put the feet together and close them as much as possible to the pelvis.
Perform the breeding of the knees to the side so that they strive to the floor, and ideally concerned it.
The same exercise can be done lying on the stomach. Stop at the same time, and also close to the pelvis as much as possible. Knees travel around the floor.

Exercise "Top to the stretched leg"

Sit on the floor (on the rug): Bend one leg to yourself, as in the pose of Turkish, other straightened to the side.
Make tilts to a straightened leg: pull hands to the sock, and forehead try to touch the knees.
Change your feet. Make the same slopes to the other leg.

How to sit on the twine

To achieve results, you need to allocate for 20-30 minutes of free time for training. Do not approach this issue with fanaticism and immediately try to fulfill sophisticated exercisesBecause they can cause more harm than good.

Good training program Be sure to consist of consecutive stages:

warm-up;
exercises, warming muscles and feet ligaments;
stretching exercises;
recovery activities, a hitch.

We bring to your attention the complex uncomplicated exercises, Regularly performing which, you can sit on the twine for 7-10 days.

Exercise "Flunge with a wall touching the foot standing"

Stand around the wall back to her.
Make an unintent step forward.
Rear standing leg Bend in the knee and remove the knee into the floor, the foot is the outside of the sock into the wall. Ahead standing leg also bend in the knee. The case will be located between two bending feet, back straight.
Make the housing of the movement "down", the pelvis should strive for the floor, the muscles of the pelvis and the thighs stretch. Close the pelvis to the floor as much as possible.
You can make a lightweight version of this exercise without the use of the wall: classic attacks directly and on the sides plus spring down the motion of the case.

Exercise "Tin Soldier"

Stand straight, put one hand on the belt, leave another free.
Lift one leg high and grab her free sock. Right hand - right leg And on the contrary, do symmetrically.

Exercise "At the crossbar"

Stand up near the crossbar or some exaltation located at the level of your belt. Lift the leg, put a foot on the hill. Approximately the same as in the ballet class.
Perform several prolonged slopes to the leg raised. Try the forehead to touch the surface of the foot, and your hands are drawn to the sock.
Do not forget that in the process of doing the exercise, both legs should be straight.

Exercise "fold in half"

Sit on the floor, straighten your feet, stops a little wider shoulder widths (the wider, the better).
Make the slopes: the hands are drawn to the toes of the legs, the hull is striving for the floor. Ideally, breast and forehead You must touch the floor.
If you do the exercise with divorced legs very hard, you can bring them together and stretch your forehead to the knees. However, in the future, it will still need to go to the divorced position, since it is important for twine to work precisely the inner surface of the hip.

Exercise "Corner"

It is necessary to rest in the floor with a foot / sock of one leg and both palms / fingers.
A free leg rises with a foot up to the highest possible height. What straight it will be, the better.
When you raise your leg, perform a few spring movements, as if you want to raise it even higher.

Exercise "Swam"

At the end of the exercise complex, try to sit on the twine: sit on the floor, straight legs to spread the most as possible.
Tase perform spring movements down.
In the lowest position, be sure to fix at least a minute.
To control and regulate the level to which you lower the pelvis, you can put a stack of books under it. Remove the upper books as you approach the floor. Ultimately, remove the last and sit on the twine.

Spades: Sit down and worse

If you wondered not just to lose weight, but have a beautiful tighted figure, then the twine will help you with this. However, if there is overweight, then you need to consider several important moments When performing a workout and the main set of exercises for a stretching for weight loss:

Before training, take a hot bath to warm the muscles and "prepare" excess fat to decay.
Any exercise makes exclusively before the occurrence of light pain, tingling, but in no case through severe pain.
Stretch not intense, but relaxed muscles.
Engage in the day that the muscles can recover.
Package: calm, smooth, even slow. No jerks are allowed.
If you are a novice, then do no more than 8 repetitions of each exercise. Over time, you can increase the number of repeats up to 20 and even 25.
Your goal is: to sit on the twine so that the tension in the muscles does not feel. And this will be preceded by a systematic work on his body. But after the end of training - the successful development of the twine, you will receive a pleasant bonus: a decrease in extra fat deposits, tightened by a figure.