How to sit on a twine for a week

Now many girls dream of learning to sit on the twine. There are a lot of articles on the Internet on this topic, where they promise that in just a week you can learn to do this.

Why do you need to be able to sit on the twine?

1. Firstly, performing stretching exercises, you can have beautiful legs, tidy hips and buttocks.
2. All these exercises strengthen the spine. You will have a beautiful posture and your back will hurt less.
3. The muscles are strengthened and train. When falling, you will have less likely to turn your leg or stretch the muscles.
4. You will become more plastic.
5. The ability to slightly lengthen your legs by 1-2 centimeters, because You stretch the joints.
6. Useful for the joints.

Is it possible to quickly sit on the twine?

But not everyone knows that everything is not so simple here. In fact, in a week, not every girl will be able to learn this. In 7 days, only those girls who are physically well prepared will be able to sit on the twine. Those girls who do not have enough no more than 10 cm to the twine.

It is impossible for ordinary girls who do not play regularly sports. Sit on the twine, if you do not know how, you can only after a couple of months of training.

To sit on the twine you will have to train your muscles and the flexibility of the whole body.

For what time can you learn to sit on the twine?

In an ordinary person, the muscles stretch only 3-4 cm per month. And then, if you consider that you will train them intensively every day. Now calculate how many centimeters to the floor are there not enough?   Usually, to sit on the twine, a couple of months, and sometimes a year, if you are not particularly flexible.

What factors affect flexibility and stretching?

Each person will need a different amount of time to learn how to sit on the twine. This is all individual. What affects this?

• Floor.

Women are usually more flexible than men. In addition, women are much easier to tolerate large physical activity. Therefore, it is believed that women are easier and faster to learn how to sit on the twine.

• Age.

Obviously, the younger you are, which is easier for you to perform stretching exercises. The children are more flexible, their ligaments are still easily stretched. Therefore, children can learn to sit on the twine in a couple of days. But adults will have to be more difficult. They will need much longer to stretch their muscles.

• Natural data.

We all have a different structure and flexibility of the body. Someone can easily be flexible without any training, but on the contrary, someone is hard. It is also much more difficult for full people to learn this.

• Diet.

For muscle flexibility, it is very important how you eat. You need to drink enough water (namely ordinary water) per day and there is food with a large amount of protein. This diet will help the muscles recover after training.

• Physical preparedness.

It will be easier for people who are constantly playing sports. T.K. Their muscles are more prepared.

How to sit on the twine: where to start?

Before you start any stretching exercises, you must definitely work. The warm -up time should be at least 10 minutes. More welcome. The warm -up is included in the spot, running in place and squatting. After the warm -up, your muscles are heated, and stretching exercises will become easier and safer for you.

Exercises to sit on twine

• After the warm -up, it is very useful to do their feet.   To do this, stand your back to the wall and raise each of the feet in turn. You need to make at least 15-20 strokes for each leg. Raise your legs as high as possible as soon as you can. Make sure that the back is straight.

Now lean about the back of the chair and make swings back. 10 times on each leg. After that, we also make side swings. Also 10 times.

Gradually, you can raise your legs as high as possible.

Twins warm your muscles and stretch your legs well.

• Now we go to attacks. We take a lunge in turn from each leg about 20 times.
• The next exercise must be done lying on your back. Stretch your arms to the sides and take turns trying to pull your foot to your face. You can help with your hand.
• Now we will perform a very useful exercise called butterfly. Sit in Turkish (the feet are connected together, the knees are bent). In this position, try to lower your knees as much as possible to the floor.
• A very important exercise is rifts. It is necessary to smoothly roll from one leg to another.
• Now go to the inclinations. Tilts are best done sitting. Sit on the floor and try to reach your socks. And so several times.

• Now it is useful to repeat the inclinations only standing. Stand straight, your shoulder legs are wide and begin to lean forward slowly. Do not bend your knees. Wait so for 30 seconds, then you can straighten up.
• We stand on one knee, and pull the other leg in front of us. We stretch in this position for 30 seconds, then change our legs.
• We get up, hold your back evenly. Now we bend our left leg and press the heel to the buttock. The leg can be held with one or two hands. We strain the muscles and stand so 40 seconds. Then we change the legs. Such an exercise stretches the muscles of the front surface of the thigh well.
• Now we sit on the floor. We bend the left leg at the knee, and pull the right forward and turn a little to the right. With your right hand, try to reach the toe of the right leg. Hold on so 60 seconds. Then we change the legs and repeat the exercise.
• Sitting on the floor, straighten the legs forward. We pull the socks as much as possible. Having straightened your back, we take a deep breath and with an exhalation slowly tilt your back forward. We tilt the back as much as possible as soon as you can, and put our hands near the legs. Hold on so 60 seconds. Then the starting position and repeat again. This exercise stretches very well both the calf muscles and the muscles of the back of the thigh.
• Now we sit on the floor. We spread our legs to the maximum width that you can only (see that you do not hurt). We wrap the feet with our hands and chest tilt down to the floor. At the same time, try to hold your back straight. We linger in this position for 15 seconds and straighten in the starting position. We repeat it several times.
• Now we need a chair or table. Put one leg on the table and stand straight. We begin to slowly tilt forward. We do not bend the legs in the knees. We are trying to lean as low as possible. We linger for 10 seconds and get up. Then we change the legs and repeat the exercise.
• We lie down on the floor on the back. Now raise our legs at right angles. We breed legs to the sides as much as possible. We try to keep them in this position for about a minute. Then we connect the legs together and smoothly let go. We rest a little and repeat the exercise again. Try to do this exercise at least 5-6 times. In the following days, increase at a time.
• We get up straight, legs shoulder -width apart. The back is straight. Raise the right leg and bend it in the knee. Then we press to the chest and take it to the side. Try to take much as far as possible. You can help yourself with your hand. We hold it for 10 seconds and get into the starting position. Then we change the legs and repeat the exercise.
• We sit on the floor, the back is straight. We spread our legs to the side. We lean to the left leg, then to the right, then we tilt forward. We return to the starting position. We follow that the knees are straight. With each inclination, we linger for 15 seconds. Repeat the exercise 10 times.
• We lie down on the floor on the stomach. We bend the legs in the knees and reach the feet with our hands. At the same time, we raise the head up. We are trying to hold out in this position for 40 seconds. Then we relax and rest. We repeat the exercise several times.
• Now we stretch our arms forward in the same position lying on the stomach, and bend the back. We hold on for 30 seconds and rest.

We make a bridge and stand like that for 1 minute.

All these exercises are very useful for the spine.

We knelt and tilt back, while holding on our legs with our hands. We stand like this for 1 minute.

• We sit on the floor, stretch our legs in front of us. Now we are trying to throw each leg in turn by the neck. We perform the exercise as much as possible. Each time you will be better and better.
• Sitting on the floor, connect your legs together. Now with your elbows, try to spread your legs to the sides. We repeat it 10 times.

In between exercises, relax the muscles. All exercises can be performed in any order, in which you are convenient. You can skip some exercises.

How to sit on a twine: how to do stretching exercises correctly?

In order not to harm your body and perform all the exercises without injuries, you need to know the following rules:

• Do not forget to warm up before training. The muscles and ligaments must be heated and prepared for loads. To do this, you can at least just jump over the rope for a couple of minutes. Running in place is also suitable. To warm up, you can take a warm shower and a bath for 10 minutes.
• Remember that relaxed muscles stretch easier. Therefore, you need to, performing exercises, relax as much as possible and not strain. In order to make it easier to relax, you need to choose a convenient position for the exercise.
• When the muscles stretch, then pain appears in this place. The pain should be mild and tolerant. If the pain occurs severe, then the exercise should be stopped.
• The training should be approximately half an hour.
• Repeat each exercise 20-30 times. If you can, do it. But do not overdo it. Do each exercise calmly, without sudden movements. Choose the optimal rhythm for yourself and try to observe it until the end of the training.

We train hands

In order to try to sit on the twine, you need strong hands, because It will be necessary to hold your body by weight. Therefore, it is necessary to do exercises on hand.

It is very useful to make push -ups from the floor. They strengthen the muscles of your hands and the spine, which is important for twine.

If you have not been pressed before, then you need to do this gradually. On the first day, it is enough to squeeze out only once. On the second you are already squeezing twice. And so on. We add every day once. And so until 10. After the tenth day, we begin to reduce at a time. And so on up to once. Thus, you will not strongly strain your hands, but at the same time train them.

We sit on the twine

Now you can try to sit on the twine.   Try to do it very slowly. Try to spread your legs wider and wider, holding on your arms. If you sat on the twine and felt the pain in the muscles, then immediately get up.  If the pain has stopped, you can sit for 20 seconds. Every day you will be better and better.

It is better to sit on the twine on a special fitness rug. It will be more convenient and comfortable for you to do it on it. It is also better to turn on pleasant music to get as much as possible.

Tips: how to sit on a twine

1. Do exercises regularly for 20 minutes, best two times a day (morning and evening).
2. Training should be started only after it passes at least two hours after the last meal and an hour before meals.
3. Do not do exercises if your muscles hurt.
4. Do the exercises smoothly, without sudden movements.
5. During training, do not strain muscles, relaxed muscles easier to stretch.
6. Choose comfortable clothes.
7. For twine, it is best to put on socks, because They glide well on the floor.
8. Do not overstrain the muscles so that there are no sprains.
9. During training, you can drink a little water.

Do not neglect advice to sit on the twine correctly. Good luck.

Girls, do not be lazy to do a warm -up and stretching exercises every day or every other day, if you want to achieve a result. Having learned how to make a twine, do not forget to continue to engage at least a couple of times a week. This is necessary to maintain the result. Without training, you gradually cannot again sit on the twine. Take the best to music that will help you relax and at the same time keep the rhythm. And also, it is best to engage in video tutorials that can be downloaded via the Internet.

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