Stretching feet at home. Complex of simple stretching exercises of the whole body for novice houses

Stretching exercises for stretching legs and ankles, including leg muscles, ankle joints, a small-terrestrial muscle and plantar fascia.

Stretching for slimming legs

This exercise is effective, but you need to be careful and retain balance.

1. Stand Exactly on the Step Platform (you can use firmware, such as a thick book).
2. Help your fingers on the platform while holding the heel on the floor. Make sure that the knee remains direct.
3. Slide your weight forward while in the muscles of the shin you will not feel the tension.
4. To stretch the cambaloid muscle, slightly bend the knee.

Enabled muscles:

Cambalo-shaped.
Icy.

The video shows how to properly make this stretching:

Stretching of the calf muscle

The leggings of the leg muscles can help prevent a whole range of injuries of the lower extremities.

1. Take one leg back.
2. Bend forward to the wall, keeping the back leg completely pressed to the floor.
3. Bend the front leg going to her your weight.
4. Stay in this position 10-30 seconds. The back should remain straight.

Enabled muscles:
Icy.

Video of this exercise:

Look at the video, how to perform this exercise correctly:

During the exercises, you should feel stretching in your feet, but not pain. Pain signals damage that cannot be allowed. Exercises try to do smoothly and gently to prevent injury.

During the execution of the exercise, follow the back to remain constantly smooth. Even if the exercise implies bending, try to straighten your back all the time. If you do not follow this, then the effectiveness is lost, the elasticity of the muscles is down.

Stretching cambaloid muscles

This stretching exercise is aimed at a plot of cambaloid muscle, which is deeper, under a larger calf muscle. The knee bending relaxes the calf muscle, allowing the feet to stretch the cambaloid muscle.

Enabled muscles:
Rear tibial.
Cambalo-shaped.

Do not forget to set up a bit of exercises: stretch and make the simplest charging: jump on the rope, press several times, make a pair of rotations with your hands and lunges.

Advanced Stretching Cambalo Muscle

Enabled muscles:
Rear tibial.
Cambalo-shaped.

Stretching standing

The shin is drawn up to the stop until the space resembling the wheel is formed.

Stretching is a way not only to stretch limbs, but also to lose weight. During the exercise, you lose calories. Stretching can be practiced both on their own form of fitness, as well as along with more intense aerobic loads.

Stretching fascia

Enabled muscles:
Fastened fascia.
Long flexor fingers.
Long Finger Flexor.

These muscles are in the hard-to-reach area at the bottom of the legs and are almost not activated during exercise. Try, depending on the picture, repeat the exercise stretching for the legs.

Enabled muscles:
Long small muscle.
Short Malobers muscle.

Watch on video: Stretching for feet:

In this article we will tell how to sit on the twine at home. It is not only beautiful, but also useful for health. Simple exercises without age limitations that need to be performed every day, shows the ballerina Anastasia Volochkova.

When I still came to a ballet school, I could not even lift my leg even 90 degrees. She was engaged in a few hours a day to improve stretching, used all the remedies: threw her legs on the chairs, sofas, stairs. Sitted in the "Frog" pose (akin to the lotus position, only the feet are reduced together. - Approx. WDay), and my mother got up on his knees. It was hard, but I achieved my own. And today for many children, I am an example of the fact that a person who does not have natural physical data can develop them and get into a ballet school. My 10-year-old daughter Arisha is also close to sit on a full twine. However, she trains exclusively for themselves. After a couple of classes in my creative center asked: "Mom, this is what, it will be necessary to suffer so all his life?" He took off the pointe, gave me them and said that only at home would be dancing for their own.

Before you begin a stretching, you need to make a warm-up. Suitable easy run, jumping. Then hesitate the main muscle groups: perform squats to turn on the muscles of the legs, push-ups - they will prepare the muscles of the hands and chest, as well as a simple complex for the press.

Stretching without a warm-up can end with serious injury!

So, the muscles are brews, you can start a stretch.

How to sit on the twine: effective exercises

1. We start with side attacks. Deeply sneeze. The knee of the support leg is assigned to the side, the corner in the knee is straight. Straighten the second leg, stretch your sock. Hold your back straight. Spring in this position for a few seconds. By the way, this exercise, among other things, perfectly worked out the muscles of the thigh.

If you keep the housing right hard, put your palms on the floor and partially transfer the body weight to them. Try to put on the floor of the reference leg. The exercise strengthens the muscles of the thighs and stretches the fallen tendons well, the inner side of the hip.

2. Smoothly move the body weight to another leg and repeat the exercise for it.

It is necessary to make at least 5 repetitions for each side.

3. Make a deep lunge forward. The knee of the support leg should not go beyond the sock. Rear - straight, knee tightened. Hold in this position, then change your legs and repeat on the other side.

If it is hard to keep this position, put your palms on the floor from the inside of the support leg. Transfer to them part of the body weight.

4. Sit on my heels with a straight back.

5. Left down the body forward by pressing the stomach to the thighs, keep in a static pose before relaxation.

Hands are located on the floor, buttocks try not to tear off the stop.

6. Sit on your heels, straightening your back.

7. Carefully dig foot to the sides, placing the pelvis on the floor between them. Each breeding angle has its own, but gradually increases.

If it is not yet possible, it is possible to put an elastic pillow under the pillow or rolled plaid. Pains in the knees and the legs should not be, only a pleasant stretching.

8. Sit on a rug with a straight back, connect the feet. Task - try to put hips on the floor.

If the stretch marks, very carefully guide to the floor with your hands. At the same time, the muscles must be as relaxed as much as possible. This exercise is more convenient to perform with a partner, which is slightly pulling your knees to the floor.

9. Tilt the housing forward as far as stretching. You need to stretch to the floor, and not head to your feet, try not to round your back.

Hold this position while staying in it is comfortable.

10. Sit with a straight back, stretching my legs. One bend and put a foot on the opposite thigh.

11. Throw to straight leg, helping your hand of the same name.

In the slope, try not to round the back, draw to the knee of the chest, and not head. Hold in the slope until discomfort appears. Repeat on the other side.

12. Source position - sitting with elongated legs and straight back. Bend one leg and move it through the other, placing a foot with the outside of the hip.

13. Throw to straight leg, trying not too round the back.

Hold at the bottom point until the position is comfortable. Repeat on the other side.

14. Straighten your back, pull one leg, bent, bent, placing the foot at the outside of the hip.

15. Throw to straight leg, trying to keep your back straight. Tighten yourself with your hands, holding a foot or putting hands on the shin.

16. Straighten your back and lean the body into the center, how long it allows.

Linger in each position until discomfort appears. Then repeat the other side.

17. Sit with a straight back, stretching my legs. Socks tension on yourself.

18. Holding your hands behind the foot or legs, lean forward, without bending your knees, how much allows stretching. Hold the situation as long as possible.

The back should be directly possible, the task is not to get the forehead of your knees, but to have a stomach to the thighs, the painter - ahead.

As you can see, all the fitness guru is an excellent stretching, which allows them to perform the most incredible exercises and tricks, among which the striking representative is considered to be a striking representative. If you want to master a similar ability and make your body flexible, then this article on how to learn how to make a stretching at home, just for you. So, what is stretching at home and how quickly you can master it, doing regularly?

Stretching (or Stretching) is a special set of exercises aimed at tensile muscle and ligament fibers. Good stretching is the key to elastic, elastic muscles and strong joints, as well as high mobility and beautiful posture.

Despite the fact that the stretching is very useful for the human body, not everyone is in a hurry. Especially beginners, because some of them do not understand how important the stretching of the entire body is (at home including). There are those who believe that the flexible body is the prerogative of professional gymnasts and athletes. There are also those who assume that stretching muscles does not benefit training.

But the others are not right. First of all, stretching is the most affordable and easy way to contain your body in good shape. In addition, muscles relax and strengthened during such classes, as well as the effectiveness of the previous training (since the stretching is usually performed after the main load).

The most important advantage of stretching, about which few of the beginners guess is work on posture. During the fulfillment of special exercises, each muscles involved in the field develops and becomes stronger, so that they are able to form a reliable corset that supports the spine and leveling posture.
But, before the beginner proceeds to fulfill the complex, he should be familiar with all the nuances that will reduce the risk of injury and increase the efficiency of training.

What types and exercises exist?

There are two types of stretching in sports, which, in turn, have their own varieties and differences:

• Static - these are the main exercises to increase the elasticity and flexibility of the muscles, from which it is recommended to start all beginners. During the execution of such a set of exercises, all movements are reproduced slowly and smoothly. Having received the right position, it is necessary to stay in it so that the muscle stretches, and you felt the tension.
• Dynamic is a complex that includes mainly high-intensity exercises. These may be transitions from one position to another (for example, from a longitudinal twine in transverse), maugh, etc. Such exercises require a certain skill, and therefore they are not recommended to perform beginners.

Exercises for a static stretching can be performed without prior preparation, while to perform a complex for a dynamic stretching, it is necessary to have a certain workout experience. However, before performing any of these complexes, it is recommended to carry out a charging that will warm up muscle fibers and prepare them for the upcoming load. This is especially true for those who are interested in stretching at home from scratch. And for you, we offer the next video lesson on which the gymnastics is demonstrated in the execution of the child, which allows you to warm up the muscles of the whole body before training.

Performing every time before training, such a warm-up complex, an athlete will protect himself, reducing the risk of injury and stretching. Therefore, those who are interested in how to make a stretching right at home, first be sure to clarify all the nuances not only the workout itself, but also the preparatory stage.

In order for a beginner who can learn a stretching just a few weeks without risk for health, he needs to start with the easiest exercise. And below we give the most effective of them that will allow the muscles to stretch almost painlessly and efficiently.

Stretching for foot

I wonder how at home to make a stretching, you must first put priorities correctly, paying attention to the fact that the most moving are legs and spine. Therefore, training must include exercises contributing to the development of muscle fibers in these body zones.

So, stretching for legs and spine may include the following exercises:

This exercise is perhaps one of the main aimed at stretching muscle fibers of the legs. Although it seems at first glance, the first time it is better to perform it in front of a mirror or with a partner. When performing it, it is very important to monitor your own sensations to control the muscle tension and do not overdo it.

The initial position is to get up smoothly, putting the foot on the width of the shoulders or a little wider than this distance. Taking one leg back, squat, bending it so that the knee almost touched the floor. In this position you must feel how the muscles of the legs are strained and stretch. It is advisable to make 10-15 repeats for each leg at the initial stage, and as you learn to perform the right stretching, it will be possible to increase the load up to 20 repetitions for each leg.

Faliges from the position standing on the knees

The initial position is standing on the knees on the floor. From I.P. Extract one leg forward so that it straightened completely, and the heel rested into the floor. Leaning down, lower the palms of hand to the floor in front of themselves and place them on the sides of the "working" leg. Springs in this position, stretching the elongated leg muscle for 5-10 seconds. Then change your legs and repeat the exercise.

Stretching hips lying on the stomach

Stretching legs in the position lying on the floor on the stomach - simple, but very effective stretching legs at home. Such an exercise with the same success can be performed as a woman and a man who decided to lead a healthy lifestyle. To reproduce such an exercise, you need to lie on the floor on the stomach and, bent the right hand in the elbow, put it under the head. The left hand must be tightened to the buttocks to the left foot, bent in the knee. By doing such a stretching, you need to ensure that the pains are moderate, which would indicate the high-quality stretching at home. Exercise all should take 3-5 minutes.

How to make a stretching leg stretching at home on the example of several effective exercises, tells the instructor on the next entertaining video with Utyub.

Stretching for the spine

As a rule, after the warm-up and stretching for legs at home can be performed. It is enough to heat up its muscles, you can begin to stretch the fibers representing the muscular atlas of the back. And the first lesson that is suitable for beginners may include the following exercises:

• Spin or "Cat". Such an exercise is performed in the standing position on all fours, with a focus on the palm of the floor at about the shoulder level. In this position, the back of the back is first performed with the simultaneous folding of the head up and the 10-second pause at the top point. After that, it is necessary to quickly return to the initial position, from which it will then need to aback the back of the arc, as shown in the photo below, and also make a 10-second pause.
  
• Turns of the lumbar department in the position lying on the back. It is a good stretching for the spine, which is often used in rehabilitation programs, as well as as part of the complex to increase the flexibility of the entire body. I.P. - lying on the back with an elongated body along the body. Tightly pressing the blades and the entire upper shoulder belt to the floor, you need to throw one leg through the other and stretch the knee of this leg as far as possible, turning only the lumbar department. Upon reaching the maximum possible point, it is necessary to stay 15-30 seconds, after which you can return to I.P. To repeat the same for the other side. Performing such exercises, after a month you can notice the absence of pain in the lower back and improved well-being.
  
• Stretching the spine on the chair. To fulfill it, you will need a chair, serving to which you need to tightly press the buttocks to the seat, and the feet - completely put on the floor. From this position, perform a turn to the side to the maximum possible angle and, holding the back of the chair with your hands, make a short-term pause, not allowing strong pain. Next, return to its original position and repeat the stretching for the other side in the same way.
  
• Stretching the spine with a deflection in the lower back. To implement stretching, the girl should lie on the floor on the stomach, after which it is to raise the top of the body, leaning on the palm of the palm, as shown in the photo to get a brain in the back. Such an exercise, despite its simplicity, is very effective, but it is necessary to perform it with maximum caution to avoid injury to the back and stretching ligaments.
  

Conclusion

These are not all examples of exercises that will help you increase body flexibility and achieve incredible workout results. Interested in how to make a stretching at home, you should not forget about the main components of the success of classes: desire, regularity, gradual increase in the load and smooth movement performed. From how high-quality your physical work will be directly depended on the performance of training. With this condition you will need only a week to see the first shifts towards the desired goal.

Alternating and combining these uncomplicated techniques, you can quickly, significantly and safely improve the stretch.

1. We are engaged regularly. The best schedule is 6 times a week.

2. Consider biorhythms. In the evening the body can be stretching much better than in the morning. In the morning the body is more complicated.

3. Follow the mood.For efficient stretching, the body should be relaxed. And in order for the body to relax, the mind should be calm. Irritation, stress, anger, offense, anxiety, anxiety, etc. - Inappropriate emotional background for such practices. Before training, give the mind and feelings in a calm condition. If it does not work, laying up stretching until better times.

4. Not rush.Stretching does not tolerate fuss and hurry. We do everything slowly, in no case do not force anything. When stretching, it is especially important to comply with the rules of interaction, because any injury, even a minor tension of the ligaments, will force the practice for several days or even weeks and will reduce all the results achieved to zero.

5. Preheat.Preheated muscles are much more elastic. Even a simple hot shower before training will make it possible to noticeably improve the stretch. Intensive 15-minute warm-up warm-up warm-up will significantly increase the amplitude of movements. If you are engaged in sports, be sure to make time stretching immediately after workout - the results will pleasantly surprise you.

6. We build asana correctly. Initially, the wrong body position limits the possibilities of stretching and increases the risk of injuries. And although sometimes improper tuning asana creates the illusion of greater amplitude, it does not occur due to improving flexibility, but due to body distortions. But we do not want it.

7. Avoid pain.Do not do anything, overcoming pain. First, due to the fact that the involuntary neuromine mechanism works, the pain automatically leads to a muscular spa, making a stretching almost impossible. Secondly, the pain is an alarm that the body submits us to prevent danger.

8. Relax. We enter asana and occupy the most affordable body position with a sensation of light voltage in stretched muscles. Fix this position and try to relax as much as possible. We make it gradually, focusing on small areas of the body, starting with the periphery. For example, when stretching the muscles of the thigh (in the sitting or lying position), we relax first fingers of the legs, then an ankle joint, calf muscles, knee, etc. Such a reception helps: We make a deep breath and in exhale we present that the air goes through a relaxed area of \u200b\u200bthe body. You can also be confused and massage stretched muscles.

As soon as the muscles relax, and the voltage will pass, we increase the amplitude slightly and repeat everything first. If the muscles categorically refuse to relax, reducing the amplitude.

9. Tense. After the muscles relaxed in a stretched position, they are strained with all their might and hold this stress within 8 - 15 seconds. We save the static position of the body, do not move. Muscles must decrease isometric, i.e. motionless. Let's release tension and immediately stretch, increasing the amplitude. This is a very effective technique, which is called a postisometric relaxation (PIR). The PIR allows to overcome the resistance of muscle reflexes that prevent stretching. You can repeat the entire sequence relaxation - voltage - stretching 2 - 3 times. The effect will be significant. As an example, we will try in Utanasan (slope forward) to strain 10 - 15 seconds, and then relax the berium muscles. The amplitude of inclination will increase. (We comply with trauma technique for the lumbar department: the stomach is pressed against the thighs, do not extend completely knees earlier than it becomes possible.)

10. We use the muscles antagonists. When some muscles in the body are reduced, other muscles intended for the opposite movement are automatically relaxing. For example, when we strain thigh flexors (four-headed thigh muscles, etc.), hip extensors (rear group of the muscles of the thigh) automatically, relax themselves. Thus, the body optimizes its work so that when moving does not spend additional forces on overcoming the resistance of antagonists. We can use this phenomenon to improve stretching. For this, simply conscious effort during stretch marks are straining the muscles of antagonists. Continuing an example from Utanasana: He strongly strain the quadriceps of the thigh (the front group of the thigh muscles) and the abdominal muscles, pull the belly.

11. We stretch the right and left side in turn. If the asana allows (as a rule, this technique is suitable for symmetric Asan), we change the position of the body so that the force is shifted first to one side, then another. For example, in the packaging of Konsane, we move first to one leg, then to the other, then return to the center. Photo 1, 2.

12. I breathe. Helps to increase the amplitude of the stretching such a reception: we make a deep breath, gaining full air boobs, and delay your breath for 5 to 10 seconds. I exhale and simultaneously try to pull more. This technique works fine in twists.

13. We use muscle locks - Bandhi. Another good reception is the use of muscle locks. In practice, the stretching for us is predominantly relevant Malabandha - the tension of the muscles of the perineum and pelvic bottom and Uddiyana-gang - the stomach pulling and tightening the diaphragm up. In particular, Udka-Bandha is effective to increase the amplitude in the slopes forward, both in position standing and sitting.

14. Use the arms levers.In some cases, you can help your hands using them as levers. For example, in the slopes ahead, your hands will take off behind the back, clutch the brushes in the castle and straight hands pull up (towards the head).

Unfortunately, the use of levers increases not only the efficiency of stretching, but also the risk of injury. Therefore, using such techniques, you need to be particularly attentive and not hurry.

15. "We take the help of a friend." Partner's assistance will be useful when using a postisometric relaxation. For example, consider the suite Padangushthasana - lying on the back, raise the straight leg up and pull to myself, stretching the muscles of the back surface. Tighten your leg to ourselves as far as possible and we ask a partner to fix the leg in this position. We start straining the muscles of the leg, as if trying to lower it on the floor; The partner has opposition, not giving the leg to descend. Hold this position 8 - 10 seconds, after that we relax the muscles and stretch the leg to yourself, and the partner helps to fix the leg in a new position with a greater amplitude.

Such techniques are possible in many asanas, but only experienced practices are suitable for the role of a partner, and if it is very honest - experienced yoga instructors.

16. We use.If there is no partner, it can sometimes be replaced by its arrows. For example, in the same suita Padangushthasan, we put the belt on the leg and push it down. Tincant strap to myself, having resistance to the movement of the leg and not giving it to sink.

Rearters also help compensate for flexibility deficit by removing tension from stretched muscles. For example, in Janushirshasan, if the knee does not fall on the floor, leading the muscles of the thigh (the inner surface of the hip) is forced to resist the strength of gravity and, instead of relaxing and stretching, declining. "Brick", subplated under the thigh, allows you to remove the tension from these muscles and makes it possible to stretch. We use the belt if you do not have the opportunity to reach your hands to the foot.

Standard blocks for yoga - "bricks" - can be replaced with a stack of books and as muscles relax and increase the stretch marks to reduce the height of the stack, removing the book.

17. Increase muscle strength. Strong muscles are less tightened at the voltage, it is easier to relax and it is better to stretch. If, despite all efforts, the progress in stretching is unsatisfactory, engage in strengthening the muscles and build their strength.

18. Always finish stretching with power exercises.Intense stretching disorganizes the well-coordinated work of the muscles, as a result of which the coordination of movement in the next few hours after training is worse. To prevent it, end up training with power exercises on the target muscle group.

18. The body will say "Thank you." Stretching training remove muscle and emotional tension, contribute to general relaxation, improve body sensations, joint mobility and overall well-being, increase the range of available movements; In the long run, improve coordination and contribute to the prevention of injuries. Movements are becoming more harmonious and correct, the posture and state of the internal organs improve.

Olga Plipova, a doctor, a certified yoga teacher; Author Sitewww.namaste.md.

Stretching - This is a achievement of a person who requires long workouts.

Flexibility allows you to adjust the gait, pump legs, avoid damage to the muscles when falling, injury. It will help to cope with the stretching muscles of the twine.

Talk about how to quickly sit on the twine at home, while not to damage the tissues of the muscles.

Why get to the twine?

For many, stretching is not priority, but in vain. After all, the ability to sit on the twine is an indicator of high tissue elasticity. Responding, why do you need, we give the main arguments:

• Improved posture. Flexibility is a direct path to a beautiful posture and smooth movements, as working on stretching, you strengthen the spine. An additional advantage is to reduce back pain when loads.
• Easy to endurance . Since one desire to sit on the twine is not enough, the endurance, perseverance, the ability does not give up, self-adjustment during training.
• Strengthen joints . Their mobility becomes higher. Such classes are recommended to women who plan their subsequent pregnancy, as the generic process in ladies with a good stretching flows much easier.
• INssteps as prevention of varicose veins. When classes, blood circulation is improved, which significantly reduces the risk of varicose varicose and stagnation.
• Self-assessment increases. Putting such a sports goal as a twine, many, reaching her, look at the world a little differently, since their self-esteem increases significantly.

Experts argue that classes allowing to sit on the twine normalize the menstrual cycle, are prophylaxis of scoliosis, improve blood circulation in a small pelvis.

How to get to the twine?

A real term for which the muscles can be stretched without harm and damage can be called month, But under the condition of moderate daily activities. Below we collected several exercise complexes that will help get a good stretching for the minimum reasonable time.

What exercises need to do to stretch your leg muscles and how often?

So, as mentioned above, workouts provide for two types of exercises that should be given the same amount of time:

1. Dynamic - These are the movements that are repeated. With their movement, a certain number of times are performed.
2. Static - The movements are not carried out here, parts of the body are fixed, but the provisions makes the muscles stretch.

To achieve the goal, the frequency of exercise can be daily or at least 4 times a week.

How painlessly sit on the twine per month: a set of stretching exercises

The complex of the exercises below is aimed at stretching the muscles and will help sit down both the longitudinal and transverse sword. Initially, spend the warm-up and dispersion of the muscles, only after proceeding to the main occupation. In each statistical posture, delay initially for 30 seconds, gradually followed by training time up to 3-5 minutes. All exercises both static and dynamic first performed on one leg, then another, it will help uniform muscle stretching on both legs.

Exercise number 1


Sit on your heels, the back must be smooth. Rock your whole body, pull the maximum, trying not to tear the buttocks from the heels. Fix in such a stretch for a few seconds. Return to the starting position. You need to repeat such actions 10-20 times.

Exercise number 2.


Sitting on the heels, divert them in different directions, buttocks should be between them. Divide the feet in different directions to the maximum possible width. Each time the dilution radius will be more and more. Performing an exercise, follow your back, it must be smooth.

Exercise number 3.


From the standing position to make a lunge, putting a foot forward. At the same time smoothly transfer weight on the front leg, pulling the back to the maximum. Exercise 5 times for each leg.

Exercise number 4.


To make side lunges, for this it is necessary to seek as closest, collecting legs as much as possible. To transfer the weight of one leg, the second to completely align. Lock and "SPECIAL" for a few seconds. Slowly change the position by carrying the weight on the smooth leg, bending it into the knee.

Exercise number 5.


Sit on the floor, legs and spin smooth, socks on yourself. Hands to grab the feet and tilt the housing forward, with the knees not bend. To withstand in this position the maximum time. Return to sitting. Produce such slopes in 5-10 approaches.

Exercise number 6.


In a sitting position, capture one foot hand, the second remains smooth. Straighten the captured leg, lifting it up to the maximum knee sprinkle. To withstand with maximum straightening up to 30-60 seconds. Conduct the same action with the second leg. 5-10 approaches will be enough. The back during execution should be smooth.

Exercise number 7.


Sitting smoothly, stop one legs throw on the thigh of another. The lower leg should be smooth. Hand reach back to the tips of the fingertips of the elongated leg, while the tension should go from the chest, and not from the head. Lock in such a position before the appearance of explicit uncomfortable sensations. Change your feet and exercise for another 5-10 approaches.

Exercise number 8.

From the position sitting on the floor with smooth legs, bend one leg in the knee, carried it through another, fixing the foot on the floor from the outside of the hip. Run forward, clasping the foot of the elongated leg with his hands. Reaching the maximum tension, fix the position to a minute. Change your feet and repeat the action. Perform in 5-10 approaches.

Exercise number 9.


Sitting on the floor, connect the feet among themselves, while trying to lower your knees on the floor. Performing an exercise in the first time, you can help yourself put your knees on the floor with your hands. With a smooth back, try to touch the forehead to stop, fix for a few seconds and return to its original position. It is necessary to produce such tension in 10-15 approaches.

Exercise number 10.


In the sitting position one leg pull forward, regenerate back. The back of the back legs should be located near the outdoor side of the hip. The housing with a flat back to tilt forward to a straight leg, while helping your hands, holding a foot. Resting at the maximum, return the body into place and tilt it into the center, trying to get the floor with his forehead. It is necessary to produce such movements in 10-15 approaches.

How to effectively and correctly sit on 3 twine: training program

Can everyone sit on the twine?

Training on stretching does not have age limitations, so everyone can try to sit on the twine. Another question is how quickly it will work out, because in addition to congenital "crackers", the complex, the floor and age of the training person should be considered.

The younger than the person, the less time it is necessary to master the twine, and the exercises will be made easier. It should also be noted that women stretch easier because men are physiologically less flexible.

There are also contraindications from the twine too. It is undesirable to plant children under 5 years old, as their muscles and tendons are still very weak. It is not recommended to hold classes if there are the following diseases:

• Hypertension (increased pressure).
• Cracks, fractures, bruises in a hip area.
• Disorders of the musculoskeletal system.
• Damage to the spine.

Why can't get on the twine?

It was noted that more than 80% of the "felted" sit on the twine, stop halfway, and without reaching the results. Therefore, deciding to stretch, do not throw regular classes, and if it fails to sit on the twine, then browse the possible reasons below, perhaps you are doing something wrong.

• Impatience. One of the main "enemies" for stretch marks. It happens that having spent several weeks for training and without having received the desired effect, a person is disappointed and leaves exercise.
• The absence of the execution of the technician. In order to achieve the goal, you need not only to deal with daily workouts, you need to do the exercises correctly. If you do not notice a positive result after 2-3 weeks of classes, it is better to resort to the help of the coach.
• The presence of injuries. It is injured in stretch marks that are made incorrectly, about 35-40%. Such classes lead to deposits.

Video from Layisan Utashava: how to sit on the twine?

If you decide to sit on the twine, then you are sure to go to your goal. Let the minor failures do not scare you, because stretching is not only beautiful, but also benefits health.