You can sit on the twine at any age. Especially easy (due to the mobility of large links) it is given to children under 14 years of age. But even if you decide to start classes after 30 or 40, with regular workouts and a serious attitude to classes, you have every chance to regain flexibility and stretching. Just don’t think about how to sit on the twine quickly: the desire to force the result of classes will definitely lead to injury. In gymnastics, there are two types of twine: longitudinal and transverse. With longitudinal twine, one leg is in front and the other is behind. It is easier to perform than transverse. With transverse twine, the legs are bent to the sides. How to sit on the transverse twine? Only after you master the twine longitudinal. Before you start classes, you should know:
- training is carried out daily (ideally, twice a day);
- all muscle groups and joints are preheated;
- time allotted for stretching, at least 40 minutes;
- Flexibility classes are best done in the morning (at this time, joint mobility is better), and leave the main classes for the evening;
- during training, you should feel tension, but with severe pain, you must stop the exercise.
If you are ready to be patient and to set aside daily time for classes, let's get started ...
How do the splits. Step one.
We develop stretching gradually, without forceful sudden movements. We do everything smoothly, gently, measuredly. Haste will cause damage to muscles or ligaments, so no risk. Here, not only the legs are involved, but also the entire surface of the thigh, lower back. We start with the mandatory warming of the muscles. Exercises with elements of max legs, squats, bends. An exercise bike is very good for warming up.
How do the splits. Step Two
1. We squat down on one knee, the second leg is straightened and set aside. We perform rolls (low) from one foot to another 15 times.
2. Sit on the floor and spread your legs at a right angle. We bend to the toes of the legs in turn. Press your foot tightly.
3. We lie down on our back, raise and part our legs in different directions, do not bend our knees. Raise your legs as low as possible. The larger the divorced angle, the better. Hold the stretch for 30 seconds, gradually increasing to two minutes. Repeat - 15 times.
4. We sit down on the floor, bend the knees in the legs and spread them apart, trying to get our knees closer to the floor. You can help with your hands. Connect the soles of the feet, firmly pressing one to the other. Press your knees with your palms, trying to press them to the floor. Do not make sudden movements; increase the load gradually.
How do the splits. Step Three
1. Exercise the final stage. We accept a pose of longitudinal twine. One leg in front, the other in the back (legs straight). We fall down, making secure our hands, reducing the distance to the floor more and more, increasing the stretch. Feel the tension on the verge of pain, but do not bring yourself to sharp and severe pain. Over time, increasing the stretch, you will sit on a full longitudinal twine!
2. Now you can think about how to sit on the twine lengthwise. Raise straight legs to the sides, dropping lower and lower. “Drive around” until you feel a noticeable tension in your muscles. Lock in position for up to three minutes. Increase the landing depth with each lesson.
Over time, you will succeed. And if in the future you want to increase the stretch even further, start to plant some object (pillows, rollers) when planting in longitudinal twine: the higher the object, the greater the angle and the stronger the stretch.
Remember! Do not stretch your muscles to maximum immediately. Firstly, if you are an unprepared person, you will not succeed. Secondly, you will ensure yourself an injury and will recover more than one month. And then the classes will have to start anew, but already from a level below that at which you were before the injury. Do not force events, be patient and you will succeed!