Sports and FitnessFitness

How to sit on a twine for 10 days? Stretching and complex exercises for fast twine at home

Exercises that are necessary to increase the stretching, look like this: the legs should be placed in opposite directions, and placed on the same line. The inner sides of the thighs should form an angle of 180 degrees. This situation is called twine. It is usually necessary in such sports as gymnastics, figure skating, dancing, martial arts, swimming and yoga. In addition, twine is the most basic indicator of body flexibility. Therefore, there is nothing strange about the fact that recently, the question of how to sit on a twine for 10 days, or even faster, began to acquire special popularity.

It can be done by everyone

It is not a secret to anyone that such an exercise is capable of carrying out both a young man and someone who has already crossed the line called "average" age. Much, if not all, will depend primarily on desire and competent preparation.

How to sit on a string? In 10 days you will do this or for a longer time, will depend on you. It is worth considering what this exercise is and how to prepare yourself for its fulfillment.

The reasons why many want to perform this exercise

What is the reason for the appearance of the question of how to sit on a twine for 10 days at any age? Much is affected by the factor that this exercise brings simply huge benefits to the entire body. First of all, the mobility of the pelvis increases, namely, the sacral region. In addition, blood circulation improves, the mobility of the pelvis increases, and the work of the abdominal organs improves. In addition, the twine is considered an excellent tool for the prevention of numerous diseases that occur in the genitourinary sphere. Exercise of this kind also affects the normalization of the intestine.

An important role in the issue of how to sit on the twine for 10 days, plays a warning of a disease such as varicose veins. When taking into account all the above positive points, it is very important to approach the issue of training competently. However, first of all, consider the types of exercises that the twine implies.

What kinds of exercises are available?

There are several varieties of such stretching. And you should know them if you plan to sit on a string for 10 days.

1. Cross-section. In this situation, the legs should be planted in the sides.

2. Longitudinal. This stretching implies that the legs should be diverted forward and backward.

3. The sagging. In this situation, the angle between the legs exceeds 180 degrees.

4. Vertical. It must be performed in a standing position, leaning on one leg.

5. Exercise on the hands.

If you are wondering which kind to choose to sit on the twine for 10 days, then it is worth considering that each of them has its own characteristics. The simplest for some people is longitudinal stretching, since it is most natural. In the case of a transverse twine , the muscles work to a lesser degree. However, a back injury with it is much easier to get.

What could be the danger?

Many for themselves make such a dangerous decision: "Everything, we sit on the splits for 10 days!" Why dangerous? Because such an exercise should be accompanied by systematic training. And the fewer of them there are, the higher the probability of injuries. However, do not get upset, because stretching of this kind is within the power of each of us. After all, there are a variety of ways that will help you to sit on the twine even after 30 years. And about such age, as 15 years, and it is not necessary to speak. Everything is so clear.

What do I need to know?



How to quickly learn to sit on a string? It should be understood that this is a kind of exercise that some can be given quite easily, and others do not have the patience to master it. What is the reason for this? In many respects, the fact that stretching is a painful technique. Therefore, we must prepare ourselves beforehand in order to seriously work on ourselves before we master this skill. And quickly sit on the twine will only happen if there is a certain skill.

There is no need for a time frame

Many would like to learn the twine as early as possible. Such people are always looking for a way to do the exercise in a short period of time. However, it is worthwhile to understand that in this business the time frame is not needed. If you want to learn a similar skill, then for starters it is worth asking about how to do stretching for twine. Set a goal and achieve it regardless of the time that you spend. Below are some recommendations that will help you to master this exercise.

Do not exercise without warm-up

In order to without pain to learn this skill, there is a special set of exercises for twine. They will help prepare the body. Naturally, as in any other sporting event, a good warm-up is required first. The muscles need to be warmed up and prepared properly. For this, the skipping rope is perfect. Just jump for some time. In addition, you can run on the treadmill. And it is worthwhile to think about finding a competent instructor who will help you in solving a difficult problem on how to perform, for example, a cross-twine. At home, this exercise can also be done. However, the process is more complicated.

What you need to remember in order to achieve success

In order to be able to sit on the twine, you need to familiarize yourself with the recommendations listed below.

1. Regularity of the training process should be observed. It must be held at least three times a week. In its duration, it is usually about thirty minutes. If you want to achieve results as quickly as possible, then you need to increase your training up to five times a week. It is worth considering one important feature: if the muscles after the complex of exercises begin to hurt very much, then it will take a day to adapt the body to the load.

2. Have to pick the right clothes. The best option is the pants made of elastic fabric. The body in this situation will be closed, and hence the risk of hypothermia of the muscles will be reduced.

3. In order to warm up, it is necessary to perform such an exercise as the rotation of the hip and knee joints. In addition, you can run or work out on an exercise bike. A running track will do.



4. You should add to your training process such strength exercises as lunging with dumbbells and squats with a low weight. Also great suited are the flies in different directions with the weighting. Stretching will become more effective if you perform strength exercises.

5. When doing the training complex, you should try to relax all muscles as much as possible. In that situation, if you are tense, the effectiveness of the stretching will noticeably decrease. There are also specific features that must be taken into account. For example, the tensile forces must last for a maximum of 15 seconds. To do this is required on exhalation. On inhalation it is necessary to return to the starting position. If there is a feeling of pain, the tension should be slightly weakened.

6. It is necessary to determine which muscles are not stretched enough - the back surface of the thigh or the inside. They will need to work as much as possible.

7. In your complex of exercises, you need to add the following task: you have to sit on the floor, maximally push the legs apart in different directions. After this, we begin to stretch forward. It's not just hands that need to be pulled, but the whole body as well. As a result, you just have to lie on the floor with your whole body. It is necessary to get up, spread your legs along the width of your shoulders, grab your elbows with your hands and begin to drag down, each time reducing the distance to your feet.

8. There are also basic tasks that will help you to sit on the longitudinal splits. They should be done gradually. The training complex should begin with a warm-up. In order to properly stretch the muscles, you need to perform exercises with a support, which is suitable for the back of the chair, ballet machine, window sill. On this pedestal, each leg should be thrown in turn. Mach efficiency is also very effective. Each training should be accompanied by the implementation of stretching "to the end". Performing exercises should be very slow and preferably under someone's control.

Performing all of the above techniques, you quickly understand how to sit on the twine for 10 days at home. Of course, it is better to increase the time frame in order to reduce the likelihood of injuries.

What dangers can you expect?

First of all, before you begin the exercise, remember that you can injure the muscle if you have too much desire. Therefore, we must try to do everything carefully. However, in a situation where injuries can not be avoided, we must immediately stop all exercises, apply ice to the damaged muscle and reduce the motor activity to a minimum level.

Begin to perform exercises after injury should be very carefully

If you decide to start the exercises again, you should try to do everything from the very beginning and very slowly. You should show all your accuracy. No less frequent is the problem of the occurrence of pain in the hip joint after attempts to perform stretching. All this is due to the fact that the exercises were not performed correctly. In such a situation, the pelvis must be put forward. When you perform a longitudinal or transverse variant, there is always a chance of experiencing pain in the knees. This should be avoided.

Conclusion

If you want to quickly sit on the twine and do no harm at the same time to your health, then you should perform all stretching exercises carefully enough to not inadvertently damage the muscles. In addition, you should qualitatively and thoroughly approach the performance of the warm-up. On how well the muscles will be heated, their flexibility depends. However, one should not forget about other exercises. Only with the intensive and regular execution of the training complex can achieve the set goals. You should wish you luck in this rather difficult occupation and success in your endeavors!

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