Warm-up for twine. Exercises for twine (photo)

Many people have the opinion that only the young can master the twine. However, this is not quite true. Everyone has access to this kind of gymnastics. Twine is not a difficult kind of training, especially if you approach the classes responsibly. What do you need to pay attention to? First of all, much will depend on perseverance, patience and work. By stretching the muscles of the legs, you can make a twine. In addition, performing a variety of twine exercises, photos of which can be seen in the course of reading the review, you will keep yourself toned, keeping the muscle fibers elastic and strong.

On what twine can I sit

How to master such an exercise, as a twine? For beginners it is important to understand that there are different kinds of it. They are as follows:

1. Longitudinal . This is the name of the exercise, which implies that one leg should be in front, and the other at the back. Such a variation of training is considered to be simpler than the following type of twine.
2. Crosswise . When doing this exercise, the legs will need to be spread apart. It is considered a more complicated form of twine. To achieve a full-fledged extension in this position, it will take a lot of work.
3. The sagging . When doing this kind of training, it is necessary to understand that the angle between legs that are divorced in different directions should exceed 180 degrees.
4. There is also a vertical twine. A person must accept a position in which one leg will be lifted up, while the other leg should stand on the floor.

The basic nuances that you need to know when performing twine

For beginners, the optimal variant is the longitudinal version of the exercise. Sit on this kind of twine can be fast enough and easy. It should be understood that the time after which a person will master this type of exercise may be different. It largely depends on each individual person. In the event that there is a natural flexibility and elasticity, the twine will be much easier to master.

You should also pay attention to one misconception, which is very common. Its essence lies in the fact that in order to master the exercise, you must constantly perform stretching exercises. However, this is not at all the case. In the event that the muscles are weak, such trainings will not do any good. In such a situation, it is necessary first of all to work on strengthening the muscles.

There is also an opinion that only the legs need to be trained. In reality, it is also necessary to strengthen the back, pelvic muscles, ligaments and joints. In other words, all lower limbs need to be trained.

Without which you can not do the exercise

Why is it necessary to warm up the twine? Everyone who wishes to perform such an exercise must knead his body. This is necessary for several reasons:

1. Without warm-up, you can get injured.
2. Due to warm-up you can increase the power indicators.

A warm-up for twine is needed in the same way as washing hands before eating. It is required to do it without fail, as the consequences may not be very pleasant. Carrying out a warm-up complex, it is necessary to remember that this process should be approached thoroughly. In other words, do not pretend that you are warming up. It is necessary to clearly perform certain exercises, as this will help you learn to sit on the string for a fairly fast period of time.

Advantages of a warm-up complex

What are the benefits of warming up the twine? It is necessary to list the positive sides. They are as follows:

1. The plasticity of the muscle fibers increases.
2. With the help of a warm-up complex, blood circulation improves, muscles are saturated with oxygen.
3. In connection with improved blood circulation, the amount of lactic acid will be reduced to the minimum level.
4. Increases the flexibility of the tendons and joints. Accordingly, the probability of injury is reduced.
5. The working capacity of muscle fibers increases.

And all these benefits will give you a warm-up for the twine. But many people simply do not want to do it. And completely in vain.

Preparing the body for the exercise

It takes a month to prepare your body for twine. And for this period it is necessary to make so that unprepared muscle fibers are fully awake. Therefore, it is necessary to arrange a shake-up. For this aerobic exercise is suitable. For example, you can run to strengthen the muscles of the legs.

The warm-up before the twine, as well as the stretching exercises themselves , should be carried out smoothly. There should be no hurry. This is necessary in order to avoid painful sensations.

What should include the training process

As already mentioned, a warm-up before the twine is necessary. What exercises for this should be done? It is worth mentioning the main types of training, which are excellent for both warm-up and stretching of muscle fibers.

1. Rounds . The essence of this type of training is to transfer the weight of the body from one leg to the other. All movements should be carried out in the half-squat position. It is important to understand that the more distance between your legs, the better.
2. Makhi feet. You can perform this type of exercise both standing and lying. With the help of the flies, the mobility of the hip joint can be developed. It should be noted that the more qualitative the exercise will be performed, the more effective the warm-up will be.
3. To sit on the twine, you need to strengthen the lower back and legs. To do this, such an exercise as the slopes of the body forward. The starting position is sitting. The legs should be brought together. In doing this exercise, you should try to touch the knees with your chest, which can not be bent. Hands should try to clasp your feet.
4. In order to perform the following exercise, you must lean your foot at a right angle, for example, about a chair. You will need to incline toward the leg that is raised. In this case, you should try to touch the floor with your hands.
5. The following exercise will help answer the question of how to sit on twine to children and adults. We must sit on the floor, stretch our legs forward and spread them in different directions as wide as possible. Then it is required to try the body to touch the floor, stretching forward and down. This exercise is quite effective. With the help of it, you can learn the transverse twine as soon as possible.
6. The following exercise will help to master not only the transverse, but also the longitudinal twine. It is a bit like a lotus pose. The difference is that the feet must be joined together. After taking the starting position, you must try to touch the floor with the knees. At first you can help yourself with your hands. If you have a question about how to sit on a twine for children, then you can also pay attention to this exercise.

What you need to do to reduce discomfort

All of the above exercises do not require the purchase of any sports equipment. Therefore, you can learn to sit on the twine in your home environment. Doing exercises, felt that you are already ready to make a longitudinal twine? Then you need to remember some more nuances. Do the twine on a flat sliding surface. On the sides should be placed chairs. They are necessary for the rest with your hands. Under your feet, you need to put some voluminous, soft thing. For example, a pillow. With the help of these additional elements, you can reduce pain, and also correctly choose the shape of the twine. Especially carefully all these requirements must be approached in the event that you are interested in stretching the twine for children.

Basic principles

During stretching and warm-up, you must breathe properly. Due to deep breaths and exhalations, one can relax the muscles to the end point. Performing a warm-up complex, you should think about something pleasant. Positive thoughts should accompany and during the performance of stretching. With their help you can distract from pain.

Before you do the maximum subsidence, you need to do some training approaches. Sit on the splits until light pains appear. Stand a few seconds in this position. After the training approaches, you can perform the maximum deflection.

When performing the maximum loads, the dead center must be worked out. It is necessary to make easy rocking in different directions, while trying to get the pelvis to the floor surface. You should also lightly pull the socks. Remember that micro-trauma can heal in one day, improving the physical form. However, a serious injury can be a step back. He will heal for at least a month, after which it will be necessary to repeat again a set of exercises for stretching.

Without a good heating of the muscle fibers, it will not work out

Based on all of the above, we can conclude that stretching implies a warm-up complex, with which you can warm up muscles and ligaments, relax the fibers, work out the dead point. In the event that everything is done correctly, the set goal can be achieved in a short period of time. Do not rush. Otherwise, the probability of injury will increase several times. Accordingly, all diligence will be in vain.

Conclusion

Approach the process of warm-up and stretching thoroughly. This will determine how fast you can perform such an exercise, as a twine. Naturally, in the first days it will be very difficult to force yourself to do anything, especially after a person encounters the first pain sensations. But with a regular approach to achieve the optimal result will not be difficult. You should wish you luck in this rather difficult and exhausting occupation.