How to sit on the cross-strand correctly? Stretching and exercises for a twine

Twine is one way to demonstrate the flexibility of the body. Each girl dreams to surprise others with her stretching, leaving an indelible impression. Twine is used in various fields of activity - gymnastics, ballet, martial arts and dances. Sometimes a transverse or longitudinal twine is the main element of the performance. But few know how to properly sit on the cross-twine without compromising on health.

What is the transverse twine?

This kind of twine is considered to be heavier for execution, many lack the willpower to achieve such a result. The main thing here is to set a goal and have a desire to implement it. But how to sit on the cross-twine and how does it look? The transverse twine is a fully diluted leg in the sideways position. There are many different exercises for endurance and stretching of the muscles, allowing to reach the goal faster.

The basic rules on the way to the twine

Everyone should understand that it will not be possible to quickly sit on the cross-twine, so it is necessary to adhere to several rules that help to achieve the expected result much faster.

1. Stretching muscles. Without stretching, you should not do physical exercises, especially twine. These exercises will warm up the whole body. To do this, it is worth making a few easy movements: running on the spot, bending the body and swinging legs to the sides. To get a double benefit, it is recommended to warm up after cardio.

2. Daily workouts. On the question of how to sit on a cross-twine, one answer is regular classes that can lead to success. It is advisable to do stretching at any leisure during the day. First it is necessary to train in a day, and when the body gets used to the loads - every day.

3. Clothes. From the way a person dresses during training, the final result also depends. It is necessary to work only in a warm room, after wearing a free t-shirt, sports pants and socks. Just socks allow you to slide on the floor, which has a positive effect on the stretching, so it's better to prefer the floor to the carpet. Slipping should be controlled, otherwise you can tear ligaments.

4. Workout together. To engage in interesting activities, you can add your friend to this. A more experienced person will tell you how to keep your posture and perform the correct cross-twine. A friend can press on the shoulders and legs, which helps deepen the twine.

5. Do not rush. In everything you need to know the measure, this applies to stretching the muscles. Too much pressure will lead to injuries, after which you will have to give up any exercises for a long period.

6. The setting. Over the twine can work both in a quiet and noisy place, it depends on the preferences of the person. The situation should inspire. Only in a comfortable environment can a person concentrate on his body and sensations. For example, some do not represent classes without loud music and a TV.

Exercises for a twine

Any training should begin and end with an extension, especially with regard to the twine, where the entire load is required to work out the muscles of the legs.
To avoid problems such as torn ligaments and muscle ruptures, you should first warm up the body. Do not try to do all the exercises at once.

"Wasp"

IP: legs wider than shoulders, socks - to the side, deep squatting. The feet are pressed to the floor, the hips are parallel to the floor, the knees are turned to the sides. In this position, you have to rest on your knees with your elbows, while pushing the pelvis forward. This will help stretch your pelvic muscles. This exercise will help start the training and bring closer to the cherished dream - to sit on the cross-twine.

Side Effects

IP: one leg is stretched to the side, on the other (the bent leg) the weight of the trunk is concentrated. The foot is fully placed on the floor, and the hip maximally stretches. After 30 seconds, the body weight is transferred to the second leg. This exercise can be done a little differently: the foot is not placed completely on the floor, and the foot lies on the inside of the foot, straining the muscles in the knee joint.

"Frog"

IP: sit on your knees, bars - on the side. Knees are bred to the sides and put on bars, hands rest on the floor. The corners between the thigh, shin and body must be straight. It requires the help of a friend who sits on top. Now you need to try to relax all muscles as much as possible, while the partner will observe the correct position of the pelvis. This exercise is a bit painful, because the groin is stretched. You should not hurry.

For those who do not know how to sit on a cross-twine, but really want it, the exercise becomes more complicated. It is necessary to remove the block, which is under the knee, and stretch the leg out of the way. The foot is also fully pinned to the floor. Stretch should be at least 3 minutes, changing feet. Next, carefully remove the second bar and stretch the second leg.

"Butterfly"

IP: sit on the floor, legs bent at the knees, the feet are connected. The heels are as tight as possible to the body, the knees are pressed to the floor with the help of hands. The back does not bend and is held in a straight position. Before the feet, hands are placed and leaned forward. The back is straight and the knees are completely pressed to the floor. This exercise helps to stretch the inside of the thigh and increase the flexibility of the inguinal tendons.

"Pancake"

IP: sit on the floor, legs straight, divorced to the sides, socks pointing up. Hands are stretched forward, the slope is in front of you. It is necessary to try to touch the chest to the floor and stay in this position for several minutes. With outstretched arms, turns are made to one leg, and then to the second. It is necessary to try to clasp your feet with your hands and make 10 slopes in 5 approaches. This exercise allows you to effectively stretch the inner and back of the thigh and tendon under the knee and acts as an effective stretch on the transverse twine.

Touching your toes

IP: standing, legs straight, feet - together. A slope is made to the floor - you have to try to reach out to your toes. Knees should remain straight, and with each tilt it is necessary to linger in this position for 40 seconds. This exercise can be performed with one bent leg, which is beneficial for muscles and tendons in the knee area.

Touching the floor with elbows

IP: standing, legs - shoulder width apart. The legs should be straight, and when tilting forward, you should try to reach the floor with your hands. In this position, you should maximally bend and put your elbows on the floor. Standing, the slopes to the ankles are made in turn - you should try to clasp them with your hands. This exercise is one of the most important and is performed before you sit on the twine. Do it every 10 times in 5 approaches.

Warnings for beginners

You should never sit on the splits sharply, this will not lead to good results, but only injures the muscles and ligaments. Unfortunately, many people do not have a question about how to sit on a cross-twine, because their body structure is not designed for full stretching. In this case it is physically impossible to sit on a full cross twine, regardless of the number and duration of training.

Tips for beginners

It is necessary to be extremely patient, because to sit on the twine from the first workout will not work. Sometimes you can achieve the desired result in a few months of increased training, but not hours. For a change, it is recommended to make a twine against the wall, stretching your legs in front of the wall, as if trying to make a twine. Performing other exercises is permissible only after feeling the tension in the muscles of the legs.

Twine for children

Many adults believe that children are flexible from birth and do not need training for twine. This is a profound error, because a child needs to be trained, taught correctly to sit on it, and stretching the cross-twine in this will help. If children are taught to exercise from an early age, they will differ from their peers in plasticity and flexibility. The best time for introducing the child to sports is 5-7 years, when the muscles are especially elastic. Classes are held regularly, and you need to start with exercises for flexibility.