How to do stretching at home. Effective exercises for stretching the whole body at home. Complex for transverse twine

Reading time: 14 minutes

Sit on the twine is the dream of many early childhood. But even if you have good flexibility, without preparatory exercises, sitting on a longitudinal twine will not only be difficult, but also risky: you can pull your muscles and get injured.

We are offering to you best exercises for longitudinal twine, which allow you to gently and painlessly stretch your muscles and joints. Regular deep stretching will help you quickly sit in the longitudinal split, even if you have never done it before.

10 rules for stretching on the longitudinal twine

1. Stretching can be done only after a good warm-up. As a warm-up, any cardio for 20-30 minutes is suitable. Before stretching for a twine, you should feel that your body is warmed up.
2. If you want to quickly sit on the longitudinal twine, then try to stretch twice a day: in the morning and in the evening. Morning stretching, although heavy, is very effective. In the evening, it will be easier for you to stretch - by the end of the day, the muscles are more supple and flexible.
3. Exercises for longitudinal twine are best performed in static poses. Try to minimize the use of pulsating exercises up and down, this can lead to sprains.
4. Hold each position for at least 30 seconds. You can gradually increase both the duration of the exercises and the range of motion.
5. While stretching, you need to focus on the sensations in your body. You should feel a slight stretch in the muscles, but no pain. If you feel a sharp pain, reduce the amplitude of the exercise or stop exercising.
6. If you are stretching in a cool room, dress warmly. Even after a good warm-up, the muscles tend to cool down quickly at a low temperature in the room, and this makes stretching difficult.
7. During the exercises on the longitudinal twine, always keep your back straight, do not round it. Pull the top of your head up and, when bending, try to lower yourself to your feet with your stomach, and not with your head.
8. You can fix the results with a centimeter tape, measuring the distance from inguinal region to the floor surface at the moment of maximum stretch.
9. If you've given up stretching for a few days, be prepared to fall back on your results. The most important thing in split stretching is regularity.
10. Don't put yourself no specific deadlines for twine (week, month, three months). Everyone has a different physiology, so someone can sit on the longitudinal splits quickly, and someone will need a year of regular practice to achieve results.

If you want to sit on the twine faster, you can purchase additional tools for effective stretching. For example, twine stretching machine. Stretching on the simulator is very convenient and comfortable - you do not need external pressure and holding positions. On the stretching machine, your muscles will be relaxed and more pliable for stretching.

10 exercises for stretching and warming up before twine

We offer you a ready-made version of the warm-up and warm-up before the splits, which will help you conduct your splits workout much more efficiently. Stretching on a warm body is much easier and more pleasant! Be sure to warm up before each split workout.

For each exercise, the number of repetitions per side is indicated. For example, the first exercise is walking in place with knees raised. You should do 20 right leg raises, 20 left leg raises, for a total of 40 reps. You can increase the number of repetitions at your discretion (reducing it is not recommended!). If you feel that after doing the exercises you have not warmed up enough, repeat the complex again.

1. Walking in place with knees up : 20 reps

2. Mahi to the legs : 20 reps

3. Rotations for the hip joints : 20 reps

4. Side lunge : 15 reps

5. Tilt to the leg : 15 reps

6. Back Squat: 20 reps

7. Lunges back : 10 reps

8. Jump Rope: 40 reps

: 40 reps each (just count to 80 in sync with the movement)

10. Jumping arms and legs: 35 reps

Once again, we remind you that before doing the exercises for the longitudinal twine, be sure to warm up well. Performing these exercises without a warm-up is fraught with dangerous injuries and sprains, and this will put your dream of twine aside for a long time.

How to sit on a longitudinal twine: execution technique

If you have already completed the preparatory exercises, then you can try to sit on the longitudinal twine. You will need two blocks or a stack of books. If you're flexible enough, you won't need blocks.

1. Kneel with your front foot forward at a 90-degree angle, with the toe of your back foot resting on the floor. Straighten your back, tighten your stomach, straighten your shoulders. The pelvic bones should be located on the same line and look straight ahead. Inhale and as you exhale, begin to gradually move your legs in different directions, lowering your pelvis down.

2. Get to the extreme tolerable position and freeze. Once the pelvis has dropped low enough, hold the floor with your hands and stretch your legs at the knees.

3. Gradually, step by step, you will be able to sit on the longitudinal twine.

4. Gently come out of the split position. Stretch your legs forward in front of you, shake them a little to get rid of tension. Perform the same exercise on the other leg.

Screenshots in the article are taken from the official youtube channel of Olga Sagay.

With high-quality performance of exercises for longitudinal twine, you will definitely come to your goal. Longitudinal twine is available to absolutely everyone at any age, regardless of innate flexibility. But someone will need more time to stretch, someone less. It depends on genetic characteristics, and on the sports past.

Stretching is a training technique that allows you to make the muscles more elastic and the body more flexible. The literal translation of the word "stretching" is stretching.

But the technique got its English name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible.Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who, after the age of 35, began to engage in fitness and stretching, by the age of 70 look better and have a higher level of flexibility than "passive" individuals.

Stretching

There are several types of stretch– static, ballistic and proprioceptive muscle facilitation (PPMF).

Static stretch- this is a simple stretching of the muscle with holding the body for some time in a stretched position.

With ballistic stretch the muscle is stretched through short jerky movements.

PPMO- this is a complicated version of ballistic stretching; in this case, the partner helps to achieve greater stretching - by means of soft short pressure on the working part of the body.

A set of exercises for stretching the legs

The stretching program provides three types of exercises for stretching the muscles of the legs:

• exercises for stretching the quadriceps (front muscles of the thighs),
• for stretching the hamstrings (back muscles of the thighs),
• exercises for stretching the calf muscles.

The legs have, in addition to the front and rear muscles of the thighs and calves, many more muscles, but it does not make sense to stretch them additionally - since they are all involved in the above exercises.

Quadriceps stretch

Lie on your right side. Bend your left leg at the knee, and, clasping the foot with your hand, pull it behind your back, stretching the front thigh muscle as much as possible. Repeat the same exercise for the other leg.

Stretching the hamstrings

Lie on your back, bend your knees. With the help of your hands, pull your legs towards you, without lifting your back from the floor.

Stretching the calf muscles

Stand a step away from the wall. Take a step forward with one foot, resting its toe on the wall. Pressing your whole body against the wall, do not tear off the heel of the “working” leg. Every day, gradually increase the width of the step.

Back stretching exercises

The back is the muscles of the lower back and the latissimus dorsi, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for everyone else.

Stretching exercises for the long muscles of the back (lumbar muscles)

Get down on your knees. In this case, your pelvis should be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to lean - until you feel the peak of the stretch in the lower back.

Exercise for stretching the latissimus dorsi

Standing a step away from the door frame, bend over and grasp the door frame with your right hand. Place your left hand over it. Pull the torso back, stretching the right latissimus dorsi. Repeat the same exercise for the other side.

Shoulder stretching exercises

There are three exercises to fully stretch your shoulders. And it's better to do all three at once. Each exercise involves certain heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboid and the muscles that rotate the scapula.

1. Straighten your arm to the level of parallel with the floor. Grasp the elbow of the outstretched arm with the other hand, and pull it to the opposite shoulder. Repeat the same exercise for the other shoulder.

2. Raising one arm up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of the hands.

3. Rest the back of your hand on the lower back, with the other hand, grab your elbow or a little higher. Stretch your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.

Stretching the muscles of the hands

By doing stretching exercises for the biceps and triceps, you are doing prevention for the elbow joints, traction tendons, and carpal joints.

Triceps stretch

With your arm up, bend it over your head and grab her elbow with your other hand. Gently pull the “working hand down to the side. A similar exercise is for the other hand.

Biceps Stretch

Grab the door frame. In this case, your thumb should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the "working" hand. Standing in this position, turn the shoulder section of the arm up - until you feel a stretch in the biceps. Repeat the same exercise for the other hand.

Breast stretch

standing by door jamb, rest your hands on it - so that the shoulder sections of the arms are parallel to the floor. Press into the joint, stretching the pectoral muscles as much as possible.

neck stretch

Neck stretching is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for relieving fatigue after a long mental labor, as well as for relaxing the nerves after exhausting athletic training.

Three simple exercises, performed after work or training, will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.

In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 - 15 repetitions.

After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the maximum right; 8 - 10 repetitions in each direction.

After a short interval, gently turn your head counterclockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who just want to keep their muscles and joints in the right tone, such stretching is enough. But it is necessary to remember the conditions, non-observance of which can harm.

• Before performing the "stretching" complex, it is necessary to perform a light fitness complex.
• Either do one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise.

For example, before stretching the muscles of the legs, squat, and before stretching the biceps, shake the biceps with the lightest weight.

• Bodybuilding and fitness enthusiasts should know that stretching should be performed either immediately after the end of the workout, or no earlier than a day after it.
• If you perform stretching earlier than a day after the training, this will only increase the damage, and can lead to microtrauma and joint problems.

Stretching and flexibility exercises

The complex presented below includes exercises, due to which you can make the body more flexible.

In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. We need more dynamic movements, performed by our own efforts, or with the help of a partner.

Stretching the pectoral muscles

Get up in doorway. Rest your forearms on the door jamb so that the shoulder sections of the arms are in the same line.

Make several stretching movements, pushing your chest into the doorway.

Then ask a partner to put pressure on your back and hold your torso at the point of maximum chest stretch.

Perform 3 such holds.

Do a light set of push-ups before stretching.

Back stretching exercise

Sitting on your heels, lean forward as far as possible, placing your outstretched arms in front of you. At the bottom point, linger, and with a slight jerky movement, bend even more in the lower back. 8 - 10 repetitions.

Before this exercise, perform an approach of bending in a standing position, or hyperextensions.

When you get bored and become completely simple exercise to stretch the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with straightened legs.

Stretching exercise for hamstrings

Stand straight, feet together. Lean forward, trying to reach the floor with your fingers. Make 6 - 8 measured slopes.

Then straighten up, inhale and exhale deeply, and proceed to the ballistic stretch of the hamstrings. Bend as low as possible due to jerky movements, touching the floor with your fingers, and linger in the lower position for as long as possible. 5 - 6 repetitions.

Do a squat set before stretching. If you have tight joints in your legs and lower back, do the stretching exercise for the back muscles of the legs from the first complex after squats.

If you have sufficient flexibility, and getting your fingers to the floor is not at all a problem for you, you better prefer another exercise - stretching the hamstrings against the wall.

Standing against the wall, lift your leg. Ask a partner to help you stretch your hamstrings as much as possible. 3 - 4 exercises for each leg.

Before such an exercise, in any case, you need a warm-up and preliminary stretching in a gentle mode.

Quadriceps stretch exercise

Standing straight, bend your right leg at the knee, grab her foot right hand. Pull the foot up to a full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg.

Then do the same exercise, but in ballistic mode. Do 5 reps for each leg.

If you are doing this exercise after the previous one, no preliminary warm-up is needed.

If you are doing this as your first exercise for any reason, do an easy set of squats. Then do the quad stretch from the first set.

Stretching exercise for the calf muscles

Complete maximum amount lifts on socks, standing on a stand. Then rest for 1-2 minutes.

Perform the donkey exercise (rising on toes in an incline (torso parallel to the floor), standing on the bar), but do not do the maximum number of repetitions. Do 5 to 6 reps, then stretch your calves as much as possible, and linger at this point. Do 3 sets.

Exercise for the development of flexibility of the arms and shoulders

Place a chair with a back in front of you. The back of the chair should be facing you. The chair should be at such a distance from you that you can bend over and place your palms on it.

Bend over, rest your palms on the back of the chair, and continue to “press in”. Make 5 jerky movements without taking your hands off the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you can easily hold the maximum stretch for 10 seconds, change the complex a little. Remove the hamstring exercise and donkey, but include the metronome exercise. And do it after your quadriceps stretch.

Exercise "Metronome"

Standing straight, feet shoulder-width apart, lean to the right side, touching the leg of the same name with your hand. Make 8 measured movements, then wrap your hand around your leg at the lowest point that you can reach. Hold this position for 5 seconds. Do 5 sets for each side. published

Hello my readers! We have all heard many times that there are 2 types of training - strength and cardio. Each of them has its own advantages, limitations and results. But rarely does anyone remember that for harmonious physical development, the flexibility of the body is also necessary. You say "Why?" And even most likely you will think that body flexibility exercises for beginners are still difficult and you don’t need it. But today I will try to convince you.

The famous Bruce Lee once said: “Even the strongest tree is easier to break than bamboo shoots or willows bending in the wind.” No matter how much strength training you do, no matter how much you do, you will not be able to achieve elegance and smoothness of movement without flexibility.

In addition, it is also useful because:

1. Helps
2. Improves blood supply to the muscles and starts recovery processes
3. Develops coordination and endurance
4. Has a positive effect on the muscles of the back and spine

Well, in the end, remember how many jokes on the Internet are intended for men, with the image of well-flexible girls in the photo. Many men in their fantasies allow themselves to dream that their life partner would have a wonderful stretch.

Myths about stretching

Myth 1. We need innate inclinations. Of course, for professional athletes they should be, but if you do not plan to perform in the circus, then your muscles are quite ready to perform simple training complexes. And each time you will feel that you can bend a little more.

Myth 2. You need to do such training from childhood, and they are definitely not available after 30. Yes, it is easier for children, they really have greater joint mobility. But the advantage of stretching is that it can be done at any age. Just do it gradually, without trying.

Myth 3. Flexibility exercises are always painful. Also a misconception. In no case should it be brought to pain, it is necessary to stretch to a state of tension.

Myth 4. Such training will not work. Perhaps the effect will not be as pronounced as in the case of cardio training, but such training is exercise stress, because during its implementation energy is spent, and the body works. This means that calories are also being burned.

Such different workouts

There are a whole bunch of varieties of stretching exercises. But in general, there are only 2 types of stretching training.

Dynamic, with the performance of various amplitude movements (swings, rolls). With each movement, the amplitude should increase due to inertia. It is contraindicated for beginners, as it is quite traumatic.

Static. That's where you need to start training. No sharp jerks are made. It is necessary to stretch the muscles and fix in this position from 20-30 seconds to a minute. Thus, smooth muscle work occurs. In turn, static exercises can be divided into active (self-study, stretching occurs under the weight of one's own body) and passive (when the coach helps).

No matter how unrealistic and difficult it may seem, but flexibility classes are available at home. Should only

• Be sure to warm up before your workout. The body must be warmed up, and the waste paper must be prepared for work. Jog at a calm pace for 5-7 minutes and do simple tilts, squats and swings
• Avoid harshness. Remember, you are not in school gym. All movements must be smooth. Feel how your body works
• Don't do anything through the pain. The state of tension, overcoming is normal, but pain is not. Pain can lead to injury and tissue rupture
• Practice regularly. Otherwise, your joints will lose mobility again.
• Don't expect huge results from stretching in 2 weeks. The main thing here is not speed, but the quality of execution. For example, only after 3-4 months of regular classes you can sit on the twine
• After 1.5-2 months of doing the same exercise, your muscles begin to get used to the load. Try to complicate it or start doing another complex.
• Consult with a trainer before starting training. If you don’t want to do this, at least watch detailed videos on the Internet and study in pictures which muscles should work during this or that training.

Exercises for beginners

Passed the introductory part. Now you are ready to start training. Below I will give a few simple exercises from which you can make a good workout.

• Exercise for the back "Kitty". Standing on all fours, gently arch your back up, then also gently bend it down. Lock each end position

We pull the buttocks

We lie down on our back, leave one leg bent at the knee, and pull the other to the chest, keeping it as straight as possible.

Sit on the floor, bend one leg, try to lean forward to the second leg.

calf muscles

Standing, lunge forward with one foot and bend it at the knee. Make sure your feet are pressed to the floor.

Anterior thigh

Standing, bend one leg at the knee, clasping it with your hand, pull your leg to the buttock.

Rib cage

• Join your hands in the lock behind your back and lift the lock up
• Standing, back straight, raise your hands up in the castle and stretch

Lateral thigh

From a sitting position, bend one leg at the knee, take the other to the side. Tilt to the side.

Press

Lying on your stomach, put your hands on the floor and lift the upper part of the body.

For the first lessons of these exercises will be quite enough. Gradually, you need to increase the amplitude, load and introduce more complex stretches. And don't forget: no sudden movements! Throughout the session, control your breathing, it should be even and deep. You should enjoy your actions, then you will be not only in excellent physical shape, but also psychologically!

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These skills become a sign of sportiness, flexibility, a healthy lifestyle.

Perfect twine is a matter of pride and envy. Training to improve the elasticity of the ligaments does not have to be done in the gym. You can achieve good results at home.

Training

Before starting exercises to stretch muscles and ligaments, you need to warm up thoroughly. Neglecting a full warm-up is fraught with injuries. It should be within 20-30 minutes to prepare the body, make articular gymnastics, run a little or jump rope, perform a set of yoga asanas.

© fizkes - stock.adobe.com. One of the yoga asanas is a downward facing dog.

Feelings in the body should be light, it is good if you feel warmth in the muscles. Sweating is another sign that the body is ready to stretch. However, you should not get tired even during the warm-up. It is important to pay attention to breathing. It is necessary to ensure that it is deep and even, while the muscles are evenly saturated with oxygen.

Before stretching, you can go to the sauna or take a warm shower. For additional warming up of the ligaments, warm leggings or leggings are suitable.

Twine stretching for beginners

Flexibility depends not only on the level of initial training, but also on age and even on genetic characteristics. Do not despair if the age is already over thirty and by nature the ligaments stretch badly and for a long time. The desired result will be achieved by daily training, it will just take more time than at 16 years old.

There are requirements that you need to consider before you start stretching.

Twine for beginners is:

• Mandatory thorough warm-up and warm-up of all muscle groups, and not just those on the legs. It is very important to prepare the entire musculoskeletal system for stretching, otherwise the risk of injuring the back, pelvis or shoulders increases.
• Smoothness and gradualness in training. Beginners should avoid jerking and strong pressure on the ligaments. Pain may be present, but should be tolerable to the point of pleasurable sensations. You can not tolerate cutting and tearing sensations, any unpleasant manifestations in the joints.
• Regularity of training. Each lesson brings the desired result closer. You need to exercise at least 3 times a week.
• Patience and perseverance will be needed to get the splits for those who are naturally inflexible or have never done stretching. No need to recklessly wait for an instant result, so that, without waiting, get disappointed and quit.

A good motivation would be a diary of achievements, in which progress will be noted. If it is, then the training is carried out effectively and you will definitely succeed in sitting on the twine.

Safety rules for self-training

Stretching at home without the supervision of an experienced trainer requires increased attention to safety rules. Chase after fast results can lead to serious injuries to the ligaments and muscles and make further training impossible. You should treat your body with love and care and give it time to adapt.

So, everyone who wants to achieve the perfect twine on their own needs to remember the following important things.

Duration

It is unlikely that you will be able to sit on the twine in a week or even in a month if you have never had a good stretch before. Systematic exercises, perseverance and attention to sensations will help to prepare the muscles, ligaments and joints quite well. To avoid breaks and painful sprains, you need to carefully “listen” to your own feelings, avoid overload, do not set any deadlines for yourself and try to enjoy the process. It is important to praise yourself for progress and not stop stretching.

Warm up

Warm-up is always necessary. A small charge on all muscle groups, joints and ligaments will help to avoid pain and injury. Do not move too quickly to stretching. How better preparation, the more pleasant and productive the path to the twine will be.

Schedule

The schedule of training days is compiled individually. It depends on the goals you set for yourself. A full stretching session lasts about an hour, including a warm-up. For good dynamics, three high-quality workouts per week are enough.

You can alternate them with strength or cardio loads. On those days when full-fledged stretching is not carried out, it is enough just to warm up the ligaments a little with a light workout or perform several yoga complexes. This will help to avoid pain in the muscles.

Technique and rules

Beginners need to avoid sharp jerks, swings and dismounts. Each exercise is performed smoothly with competent and thoughtful load distribution.

For progress, the sprain must go through pulling tolerable pain.

You can't hold your breath. On the contrary, it is better to breathe deeply, concentrating the effort on exhalation.

At the time of the exercise, all attention is concentrated on the sensations in the body, it is important to “hear” yourself and stop in time.

Types of stretching

There are two main types of stretching: static and dynamic. With static exercises, they are aimed specifically at sitting in a twine. Dynamic is a leg swing in which the split is obtained by moving the leg up or sideways. For some, dynamic stretching is easier, while others, on the contrary, achieve results faster in a static version.

For effective training, both types should be combined.

When trying to sit in a longitudinal or transverse twine, you do not just need to statically pull the ligaments. It will be much more effective if you make light swings with a short amplitude.

clothing

Clothing should not hinder movement and interfere with the work of ligaments and muscles. It is good to wear socks or slip-on shoes so that the legs move easily and stretch under their own weight.

© fizkes - stock.adobe.com

Time control

To control the time of the workout, it is convenient to use special applications for smartphones or a simple timer to alternate exercises and at the same time give enough attention to each. Feeling the pain and discomfort, many quickly finish and move on to what comes easier. In this case, the twine will have to wait a very long time.

Nutrition

Sitting on the twine is more likely to help adjustments in nutrition. Drinking enough water, omega-3 fats and collagen has a positive effect on tissue elasticity.

There are a few more simple tips for those who want to sit on the twine:

• To stretch the ligaments well, especially those under the knees, the feet should be kept on themselves, and not extended.
• When performing exercises, the back and shoulders should be straight. If not, it is better to take additional devices, such as bricks or chairs. If during stretching the knees or back begin to hurt, it means that the technique is broken and the load is distributed unevenly.
• The most productive time for stretching is in the morning. However, at the very beginning of training, it is better to do it in the late afternoon, because by this time the body is more warmed up due to natural movements during the day.
• It is better to refuse help in stretching from strangers. Only a trainer with knowledge of anatomy and physiology knows how to properly dose the load. Awkward movements can hurt.

Complex for longitudinal twine

With longitudinal twine, the same motor apparatus is involved as when running and walking. There are many exercises for this type of stretch.

Forward lunges

1. As you exhale, you need to make a wide lunge forward and bend the supporting leg (the one that will be in front) at the knee.
2. The second leg is straight, the emphasis is on the hands.
3. At the bottom point, make several rocking movements with a short amplitude, the head looks forward, then return to its original position and lunge with the other supporting leg. You can help yourself with your hands, starting from the floor.

© fizkes - stock.adobe.com

Deflection from a lunge

1. Make a similar lunge forward, but raise your hands and connect to the lock.
2. The shoulders should be parted and slightly arched in the back. This exercise not only pulls the ligaments of the legs well, but also relieves tension from the spine and pelvis.
3. After a minute, do the same on the other leg.

© nikolas_jkd - stock.adobe.com

1. A forward lunge is performed, but the previously straight hind leg is placed on the knee.
   
   

   © Syda Productions - stock.adobe.com

2. Rest your hands on your lower back and bend your back as far back as possible. Tilt your head back or keep it straight.
   
   

   © fizkes - stock.adobe.com

   Push-ups in lunge

   1. A wide lunge forward is made, the lower leg of the supporting leg is held perpendicular to the floor, the second leg is straight and rests on the fingertips.
   2. The palms fall to the level of the foot on one side of the supporting leg, the chest is kept close to parallel with the floor. With springing movements, the chest is tilted down, the arms are bent at the elbows.
   
   

   At an advanced level, you can try to put your chest on the floor.

   1. The position of the legs, as in a lunge.
   2. Gradually, with smooth movements, you need to lower the kneecap to the floor. At the same time, try to straighten the supporting leg bent at the knee.
   3. In this case, the palms can be firmly rested on the floor or in special bricks, and the back should be left straight.
   
   

   © khosrork - stock.adobe.com

   Complex for transverse twine

   Cross-stretching is harder to do, but its health benefits are invaluable. Thanks to this twine, the muscles of the pelvic floor are stretched and saturated with blood, which is very useful for the prevention of gynecological and proctological diseases.

   The lower back comes into a physiological position, the shape of the legs improves.

   Preparation for cross twine may take longer.

   You can get into it with the regular implementation of the next complex.

   back deflection

   1. Place your feet wide so that they form an equilateral triangle with the floor.
   2. Brushes need to be rested on the lower back and bend back as much as possible. The exercise worked out if you managed to see the floor behind your back.
   
   

   It doesn’t always work right away, it’s worth continuing to train and over time the back will become more flexible.

   1. Legs in a position wider than shoulders, so that tension is felt on the inner surface of the thigh.
   2. Hands need to be raised up, connected and twisted with palms up.
   3. Next, you need to stretch your arms and head up and in such an extended state, tilt forward until the back is parallel to the floor. The back should be kept straight, do not round the lower back.
   
   
   1. Feet in the position from the previous exercise, then a forward tilt is performed.
   2. You can not bend your knees, round your lower back. The coccyx is directed upwards, the back is as straight as possible.
   3. The exercise worked out if you managed to put the top of your head on the floor.
   
   

   Stretching at home for twine is an integral part of the workout, thanks to which you will quickly achieve the desired result and at the same time maintain your health. In addition, such exercises will improve the condition of the genitourinary system, spine and intestines.

   Twine is also a good preparation for expectant mothers (including those who are just planning a pregnancy).

   
   

   Psychological preparation

   Everyone wants to achieve the desired result as quickly as possible. Therefore, a completely logical question arises: after how long will I sit on the twine?

   It depends on several factors:

   • age;
   • gender (girls are genetically more flexible than boys);
   • genetics;
   • muscle coordination;
   • warm-up intensity;
   • initial flexibility;
   • proper stretching exercises.

   Another important factor is the mood with which you train. To achieve a similar result in the human body, the structure of muscles, ligaments and joints must change. The duration of this process depends on your age and degree of preparation. For example, children will sit on the twine much faster than adults, since their body is not fully formed.

   
   

   Advice! The most important thing to achieve the goal is not to try to achieve the desired result in a day or two. Before each workout, tune in to the fact that today you will do all the exercises a little better than yesterday. As a result, you are guaranteed to sit on the twine.

   To be successful, be sure to keep a training diary. According to research, this psychological moment, which has nothing to do with physiology, really works. In addition, thanks to the records, you will be able to see your progress, which, in turn, will help you not to give up at a decisive moment.

   Physical training

   In order not to harm yourself when doing exercises, you need to warm up the body and muscles. One of the best ways to do this is a joint warm-up mixed with push-ups and squats at a fast pace. The fact is that such training improves muscle coordination. At first, the effect is so imperceptible, but as a result it will bring great benefits.

   Consider an example. During push-ups from the floor, triceps are involved. However, as you perform, you can feel how the biceps tighten. Such involvement of other muscles just indicates poor muscle coordination. The same thing happens during stretching - often just such “assistants” interfere with the splits.

   To perform articular warm-up in all large joints, you need to perform circular movements in the maximum possible amplitude. Movements are made 15-20 times in each direction.

   Advice! To achieve the maximum effect, you need to perform an articular warm-up from top to bottom: first, the cervical spine, then the wrist joints, elbow joints, shoulder girdle, lumbar, body, ankle, pelvis and knees.

   Muscles can also be warmed up by running on a treadmill, cycling and jumping (with or without a rope). However, these exercises will not improve the muscular coordination required for splits. Therefore, it is best to prepare for exercises with the help of a joint warm-up.

   
   

   What does it look like in practice? At the moment of maximum tension during stretching, take a deep breath and hold your breath a little. As a result, you will feel how the muscles give in and relax. When performing exercises, you must strictly adhere to the written instructions. Follow the golden rule of stretching at home: pull where it hurts until it stops.

   To achieve the desired result, you need to take at least 30 seconds for each exercise. In this regard, the rule applies: the more - the better. However, each person has a psychological barrier, because of which it is difficult for him to remain in one position (even in the absence of pain). To achieve the desired result, you need to fight it.

   Advice! To get the maximum effect, you need to train in the morning. One hour of morning stretching is equivalent to three hours in the evening.

   Stretching exercises should be as varied as possible. Often, beginners cannot do the splits because of a couple of unstretched muscles, while their overall flexibility is above average. Even stretching will help you achieve the desired result faster. If you stretched one muscle group well, it will definitely help with other exercises.

   
   

   We sit on the twine

   There are several types of twine:

   • longitudinal;
   • transverse;
   • sagging;
   • vertical;
   • on hands.

   For each of them you need to perform certain exercises.

   Advice!The best way achieve the desired result and improve health - move from simple to complex. In other words, you must first master the longitudinal twine, and then proceed to the study of the transverse, sagging, vertical and on the hands. When jumping from the first step to the third, you can damage the muscles or get injured.

   
   

   Exercises for longitudinal twine

   Since the longitudinal split uses the same muscles that work when walking, it is easiest to sit on it. To do this, perform the following exercises:

   Lunge with one foot forward and bend it at the knee so that the foot is perpendicular to the floor. Rest on the floor with your palms on both sides, keep your head straight, look forward and spring for one minute. To do this, use the palms and muscles of the perineum.

   While in the pose described above, align the body, arch your back, raise your arms and stretch as high as possible. This exercise stretches the legs and strengthens the muscles of the perineum. Breathing should be even and the face relaxed.

   Lower the leg left behind to the knee, while the other should be perpendicular to the floor. Rest your palms (or fists, as you prefer) on the lower back and bend back. When performing this exercise, the head can be thrown back or kept straight.

   Return to the original position (exercise number 1). Place your palms on either side of your bent knees with your toes facing each other. Stretch your chest towards the floor. When performing this exercise, the upper body should be parallel to the floor.

   
   

   Take the same position as in the previous exercise, only stretch your chest and chin to the floor.

   Return to the original pose. Gradually bring the knee of the "back" leg to the floor.

   Advice! As you perform each exercise, watch your breathing and technique. Each time you will get better and better, and in the end you will sit on the twine.

   We sit on the transverse twine

   To master the transverse twine, do the following exercises:

   • Place your feet slightly wider than shoulder width apart and rest your hands on your lower back. Slowly bend back trying to see your heels. If you put your hands on your stomach when performing, the abdominal muscles will be additionally worked out.
   
   
   • Straighten up, put your feet slightly wider than your shoulders and restore your breath. Then lean forward so that your back is parallel to the floor. Hands should be outstretched (for convenience, they can be closed into a lock). Look ahead.
   • Spread your legs so that your head and elbows fit between them. Next, bend down and rest your palms on the floor. When performing the exercise, you can not strain your back or neck. It is also forbidden to bend your knees. Slowly rock back and forth.
   • Perform the previous exercise, but with support on the forearms.
   • Stretch your arms up, turn your toes out and spread your legs wide.
   • Do a deep squat. In this case, the back should be relaxed and straight, and the knees should be widely spaced to the sides. Start with 8 sets and increase over time.
   • Take the same pose as in the previous exercise. While squatting, hold for 30 seconds and then rise. Please note: beginners are not immediately given this exercise.
   • Perform side lunges. When the exercise is easy, grab your ankles and reach for the floor. Start with 8 sets and increase every 2 weeks.
   
   
   • Place your feet as wide as possible and lean forward so that your back is parallel to the floor. In this case, you can lean on your elbows. Watch your breath: on the inlet, the muscles should tighten, and on the exhale, relax.
   • Do the same as in the previous exercise. Slowly lower your perineum and abdomen to the floor. Once you have succeeded, gradually straighten your pelvis, place your feet on your heels and straighten your back.

   Advice! Do not underestimate preparatory exercises - they also have great benefits for the body. You can start mastering the following types of twine only after you have learned how to sit perfectly on the longitudinal and transverse.

   Nutrition

   Proper nutrition will also help speed up the achievement of the goal and strengthen the stretched muscles. In this regard, one of the best means is an fish fat. It is also recommended to add fatty amino acids Omega-3 and Omega-6 to the diet. Consume regularly linseed oil, nuts and eggs.

   It is also important to maintain water balance in the body. You need to drink at least 2 liters of water a day. Add juicy fruits to your diet. To achieve the desired result faster, stop using salt. It can be replaced with seaweed, lemon juice, herbs and natural seasonings.

   
   
   • carrot;
   • nuts;
   • spinach;
   • meat;
   • seafood;
   • legumes;
   • citrus fruit;
   • berries (blueberries, blackberries, cherries and raspberries).

   Advice! To prevent inflammatory processes in the joints, add to your diet vitamin complexes or foods high in calcium. At the same time, the recovery of the body should be uniform, so you need to eat protein foods throughout the day.

   Summary

   Proper stretching at home will help you sit on the twine. To do this, follow the basic rules:

   • breathe correctly;
   • perform the exercises technically correctly and smoothly;
   • stretching each muscle group should last at least 30 seconds;
   • diversified stretch;
   • exercise in the morning.

   Also an important factor is proper nutrition. It is necessary to exclude salt from the diet and add calcium-containing foods, berries, citrus fruits, carrots, nuts and spinach to it.

   Before you start training, you need to prepare your body well. To do this, use all the same articular gymnastics mixed with push-ups and squats at a fast pace. As a result, you will improve muscle coordination, without which it is impossible to sit on the splits.

   
   

   Advice! Even with technically competent exercise, it is impossible to achieve the desired result if you are not psychologically prepared for training. The best way to fix this is to keep a diary in which you write down your daily progress and achievements. As a result, you will be able to monitor your progress.

   And most importantly, don't compare yourself to others. The time after which you sit on the twine depends on many conditions: initial physical fitness, age, gender, and so on. It will be better if you compare yourself with yesterday's self. Such measures will help to focus on the results achieved, and not on what has not yet been achieved.

   Also, do not forget about good sleep, which is at the heart of rapid muscle recovery. Another important factor is the maintenance of water balance - every day you need to drink at least two liters of water.