Of course, you can sit on a twine in one day. But after that there will be only one way for you - to the hospital with torn ligaments. And instead of dreaming of achieving the unattainable, it is better to come to grips with stretching your muscles. Then, not in a day, but in a month, you will definitely sit on a twine and without any injuries.
Instructions
There are only five types of stretching. Active stretching consists of stretching the muscles on their own. In passive stretching, a person is stretched by a partner. Dynamic stretching is performed first to a slight tension, and then smoothly flows into another movement. Ballistic stretching is performed with springy actions and jerks. Finally, static stretching involves performing exercises that do not require a lot of physical activity. By the way, it is static stretching that is recommended by doctors as the most useful and effective.
Before any workout, you need to warm up first. Jumping and swinging your legs, cycling will perfectly warm up your muscles and allow you to start exercising.
The muscles should be relaxed while stretching. This is especially true for the trained muscles.
The back and posture must be straight. Even curling up into a ball, try to straighten your back. In a hunched position, your ligaments and muscles lose their elasticity and flexibility.
You need to breathe calmly and smoothly. Inhale through your nose, exhale through your mouth.
Stretch regularly. Only then will the effect of it be maximized. And do not strive to stretch through "I can not" - you will definitely injure yourself. Now, here are some exercises that will stretch your muscles and help you do the splits.
Bend forward, keep your back straight, and try to reach the floor with your hands.
Place one leg slightly in front, bending at the knee. And the other leg should be straight. Place one hand under your bent leg. Try to sit as low as possible in this position. In this case, the hind leg should remain level.
To stretch the calf muscles, stand in a standing position, lean against a wall and lunge forward with one leg. Press the heel of your back leg to the floor, keeping your leg straight.
Sit on the floor with your legs apart as wide as possible. The back should be straight. With both hands, grasp the socks and reach with your chest towards the floor.
Sitting on the floor, spread your legs wider. Put your hands together and start moving them forward. Keep your back straight. As a result, you need to lie on the floor with your chest.
Helpful hints:
Remember that regular stretching will help you straighten your posture and relieve joint pain. In addition, you will improve flexibility and feel complete freedom of movement.
