How to sit on a twine at home without too much effort?

Not everyone can boast of the flexibility of the body, although a lot of people dream of having a good stretch. This is especially true among those who are engaged in sports or dancing. But there are a lot of people who would like to be able to sit on the splits just for themselves. If you not only want very much, but also regularly engage in stretching muscles, this will not be so difficult. Exercises to sit on the twine, not difficult, but you need to be patient, especially those who have never before engaged in any sport.

There are three types of twine: left longitudinal, right longitudinal and transverse. The most difficult of them is the last one, so first of all you should learn at least the first two. The right and left longitudinal twines, as you might have guessed by the name, is when one leg (left or right) is pulled forward while the other is pulled back. The transverse twine is when the legs "part" to the sides when planting. If you decide to train yourself, remember that before you sit on the twine at home, you will definitely need to warm up the muscles. This is necessary in order to avoid stretching, rupture and other injuries, so before you start stretching, a few minutes to run or jump on the rope. For especially lazy, there is another way to warm up the muscles: if there are no contraindications, and the cardiovascular system is normal, take a hot bath and lie in it for about 15 minutes. After that, you can immediately start stretching exercises.

Start with the exercises in the position, lying on your back. Find a place near the wall, lie on your back (the distance between the wall and buttocks is 8-15 cm) and raise your straightened legs to the wall. Loosen the loins. Slowly, without lifting the heels off the wall, spread your legs apart as far apart as possible. You should feel a slight tension. Stay in this position for half a minute and return to the starting position. Exercise repeat a few (5-10) times.

Another "lying" exercise will help to stretch the muscles of the back of the thighs well, as well as the calf muscles. This must be done before learning how to sit on the twine at home. Here you need not a wall, but a door. Lay down on the floor, lift one leg to the door, and the second one lies on the floor, stretched out in the doorway. Having locked your fingers with the lock on the back of your head, raise the trunk and, tilting as close as possible to the doorway, hold it in this position for 10-15 seconds. After completing these exercises, you can get up, relax for a minute and start stretching in a standing position.

Before you sit on a twine at home, you will need about 2-3 months of daily stretching exercises. So, from standing position, stand on one knee (any), pull back one leg, and the second gradually move forward. Having reached the maximum amplitude for you, try to lower the pelvis down and stay at this position for 10-20 seconds. After that, try to push the leg even further and hold out the same amount of time. Legs need to be changed periodically, so you can immediately sit on both the left and the right longitudinal twine.

And now a little about how to sit on a twine at home, which is called transverse. There is a fairly effective method for which you will need ... a stack of books. No, you do not have to read them, you will sit on them. Take as many books as you need to sit on them unhindered, pushing your legs apart as much as possible. After sitting for 10-15 minutes, pull out one book from under yourself and sit down on the pile again. Stretch this way for about an hour, but if it's hard to take so much time, cut it down to half an hour. But you still need to train every day, until you pull out the last book from under yourself.

In how to sit on a twine at home, you can also help the second person. Ask someone from your relatives or friends to help you. Sit on the floor, spread your legs and start tilting your body forward. The second person's help is to help you bend down as low as possible. He must either push you in the back, or, sitting in front of you, hold your hands and pull yourself. Most stretching exercises are very static, so in any position, try to stay for 10-20 seconds, while keeping even breathing. And remember that you can not overexert yourself. Let it's better to spend the first time in half an hour, but then, when the muscles get used, you can increase both the load and the time for training.