How to learn to sit on a twine at home

A good stretching of the legs has not yet been harmful to anyone, but, on the contrary, has always been a sign of an excellent condition of the joints, spine and the key to health. In addition, the ability to sit on twine develops not only the plasticity and flexibility of the body, but also improves the strength and elasticity of muscles. What could be more pleasant than excellent coordination of movements, smooth gait and exceptional plasticity? You can learn to sit on the twine at any age and even very easy to do it at home.

Contrary to various opinions, you can quickly learn to sit on the twine at any age and even without specialized assistance.

1. Elementary home exercises allow you to sit on the twine not only in 1 day, but also help to quickly increase the mobility of the calf muscles, normalize blood circulation in the area of \u200b\u200bthe hip joint and abdominal cavity, restore the sacrum mobility and muscle strength.
2. Stretching exercises improve the work of the intestines, gradually level posture, help reduce fat deposits in the thighs and abdomen, and are also a preventive and therapeutic way to get rid of varicose veins.
3. Classes over improving the body not only emphasize your beauty, but also contribute to the development of additional abilities, for example, dance.
4. The ability to sit on a transverse twine will make the legs muscles more durable, elastic and hardy to large loads.

How to sit on a twine right

In order to sit on the twine, it is not enough just to know the list of exercises, it is important to perform them correctly and efficiently.

• pain in the spine should be completely excluded;
• the vertebrae should be unhindered in any direction without effort and tension;
• the position of the joints during the exercise should be exactly in accuracy, as in the instructions;
• to quickly sit on the twine, at home, maximum attention should be paid to exercises for stretching the muscles of the legs, and then learn the back;
• be prepared for the fact that slow muscle stretching, with a long stay in one pose, will be a familiar exercise for you;
• it is completely excluded to expose the lumbar muscles to overvoltage - gradually distribute the load and increase manipulations with the mobility of the sacrum and pelvis;
• during even a half -pagate, always keep the spine in an even position;
• everyone can sit on the twine, regardless of age, of the sports shape and condition of the muscles.

How to sit on a twine for a week

Many girls, and guys, dream of looking attractive, be in excellent physical shape and be able to effectively hit friends and opposite sex with their skills. In addition, the popular direction of yoga’s lesson dictates the need for excellent stretching, as well as flexible, strong and hardy muscles. Of course, someone to sit on the twine is enough for one day of exercise, and some will need not a single week. It’s all about physiology and preparation, but even if you never got on the twine and do not know how to make an elementary stretch - you just need a little more effort and a little time. Physiological characteristics, such as gender, height and weight, do not at all affect the speed of mastering at home the ability to sit on twine.

We sit down on the twine: where to start

1. A prerequisite for the procedure for preparing muscles for twine is gradual and sequence.
2. Before any exercises, it is important to make a light warm -up, so to speak, to warm up the muscles. Ignoring such precautions can lead to muscle injuries and even rupture of ligaments. Therefore, do not rush at once in the quarry, but thoroughly prepare for a protracted throw.
3. Depending on the level of training, the duration of the warm -up also varies.
4. If you did not know how to sit on the twine before, then it is better to carry out training every other day. After increasing your sports level and muscle condition, it will be possible to move on to more frequent classes.
5. Any stretching exercise should be performed equally for each side of the body. If you feel that for one muscle group, stretching is harder - start each warm -up from them, and also try to give additional loads on less flexible areas.
6. Do not be afraid of painful lungs, pulling sensations when you try to sit on the twine. Muscle stretching is impossible without such victims. Just do not overdo it, too much pressure, even if you wip it out, can lead to undesirable stretching or even worse.
7. Stretch each muscle with smooth springy movements for 15 seconds, until the pulling pain subsides. If the painful sensations do not pass, but only become stronger, it is worth stopping the load on this muscle group in the next two workouts.
8. Do not hold your breath during exercises. In some people, this happens involuntarily, so control your breathing. It should be even and deep. Deep breaths fill the muscles with oxygen, which helps to relax tissues and more comfortable stretching. So you will quickly take the desired pose.

We sit on the twine: contraindications

The ability to sit on the twine and keep your body in good physical shape, of course, commendable and necessary, but, as in any business, there are exceptions. People with chronic diseases of bones that have undergone severe trauma of the skeleton, with joint inflammation, acute lower back pain and high blood pressure - physical activity of this plan are contraindicated. The essence of training exercises in order to sit on the twine in a short time is in a certain pressure and loads on the body. If this body is healthy, then quickly perceives training, improves its condition and your sensations. Otherwise, such zeal leads only to deplorable results and aggravation. Age also plays an important role in sports, so do not force events, but gradually engage in improving and improving your body.

We sit on the twine: exercises at home

There are many exercises for stretching each group of muscles, and each is effective in its own way. There is no need to use everything at once to get on the twine. It is enough to decide on the several of the most common, simple or simply convenient for you.

Exercises for stretching the legs in a sitting position

1. Satterfully sit down on the gluteal muscle with your feet forward, lower your hands on the hips. Bend one leg and slowly deflect it to the side, until the foot is parallel to the inner thigh, and the leg - the floor. Now gently tilt and stretch the tip of the nose to the foot of the second leg. You will feel light pulling sensations in the gluteal part and the muscles of the bent leg. Now change the pose and repeat the same for the muscles of the second leg and hip.
2. Sit evenly, straighten your back, stretch your legs in front of you, and put your hands on the feet. Putting off your knees with your elbows, you will feel uncomfortable sensations in the Paha area. Train until pulling sensations disappear, 3-4 approaches with a break. When the groin muscles will be stretched so much that you can easily make an angle of 180 degrees - begin to tilt the body forward without bending your knees. Grasping the foot with your hands, fix the position for 7 - 10 seconds and straighten up again.
3. In a sitting position, raise one leg as high as possible. With one hand, hold it by the caviar, hold the balance of the body with the other. Spend up to 15 seconds, then change your leg. With this exercise, you will achieve stretching the calf muscles.
4. In a sitting position, bend one leg so that the heel is a little under the buttock. Straighten the second leg. With light springy movements, lean to the straightened leg so that your hands touch the heel. Repeat this exercise for the other leg the same number of times.
5. In this exercise, it is necessary to take a wide pose on the knees, so that the knees are together, and the feet apart. Rin on the floor only with socks of the legs. Write down your hands with sweeping movements and raise the body with a flat back so that the buttocks touch the floor.
6. A very effective and fast exercise for stretching the muscles of the twine are tilts of a torso from the knee pose. To do this, you need to slightly spread your legs and place the feet and lower legs on one line parallel to each other. Tilt the body with a flat back as lower forward.
7. Take the pose while sitting, straighten your legs forward and spread to the sides as much as possible. Lean with springy movements to the heels with outstretched hands about 7 to 10 times. Repeat after a break in 3 - 5 seconds. Make 3 approaches 3 approaches.

Exercises for stretching the muscles of the hips

Using exercises to stretch the legs for twine, it is necessary to bring the muscles of the back and inner part of the thigh to the necessary shape.

1. Take the pose standing, spread your legs as much as possible. Slowly, with all the weight, sit alternately on one leg, then on the other. Serve the torso with a flat back in the corresponding direction. If possible, unfold the toe of a flat leg in the inside as much as possible. During smooth lifts, you must feel muscle tension in the groin, hips and buttocks. Perform this exercise in order to sit on the twine, 3 to 4 approaches to each leg. Take small minute breaks between squats.
2. Take the pose sitting on one bent leg, and set aside the second leg in an even position. Start turning the torso around the circle in such a way as to move the center of gravity to the other side and leg. At the same time, bend the even leg, and the bent - straighten. Make an equal number of turns on each side of the body. Enough 2 - 3 approaches per day on each leg. Beginners can slightly support your weight with your hands during the turn.

Yoga exercises for stretching

The flexibility of people involved in yoga is undoubtedly one of the best. The combination of effective exercises for bringing muscles in tone and proper breathing for their relaxation is a wonderful tandem in order to quickly sit on twine.

1. In the standing position, move one leg back and raise it in a bent form so that the toe strives to upset as much as possible. Raise the second leg to your fingers and straighten with your back. Dismiss your hands to the sides to maintain balance. During the exercise, the whole body, except for tense muscles, should be relaxed. The chin and gaze are fixed forward, and the breath is even and calm. In this position, pull the sock up for 1–2 minutes. Repeat for each leg 3 times.
2. Take the position of standing, and your hands, clutching in the castle, get behind your head. Gently bend back as much as possible and tighten your stomach. For beginners in this position, it is recommended to be up to 30 seconds, and to professionals to withstand a stand for at least 1 minute per approach. Such an exercise must be done regularly in 3-5 approaches.
3. To stretch the pelvis muscles, take the pose with an emphasis on one knee, and straighten the second leg from the back. Keep your back evenly, your shoulders lowered, place your arms in the castle on the sacrum, and spread your elbows to the sides. At every inspiration, pour the pelvis forward with the pelvis. The duration of the procedure is 1 minute. Then change your leg and also do it for the other side of the body.
4. In an upright position, throw your leg in a slightly bent form behind the head so that the thigh is on the back. In this position, slowly rotate the pelvis, describing the circle. At the same time bend and extend the thrown leg. During the exercise, try to hold your back straight. Make the same number of turns in one and the other for 1 minute.
5. In a sitting position, spread your legs as much as possible. Straighten one leg, and bend the second. Lean to the straightened leg so that the back remains even, and the chest touches the knee. At the same time, pull the toe in the direction of you, clasping it with your fingers. Hold the position for 1 minute, then change your leg.

How to sit on twine: video