Sitting on a twine - for some it was a dream since childhood, but it did not work out. Others started playing sports closer to 30, and this dream came to them precisely at this age. Learning to sit on the twine is real, no matter how old you are, the main thing in this matter is perseverance and patience.
It is necessary
gymnastic mat (foam)
Instructions
Step 1
Train daily for at least 30 minutes. This is what will allow you to achieve what you want, no matter how old you are. The younger and more athletic your body is, the faster you will get results. But before you start, you need to believe that splitting is real at any age! Someone sits on the twine in 2-3 weeks, while others have to do it for several months.
Step 2
Start with a warm-up. This will warm up the muscles and ligaments, and the stretching process will go faster. It is strictly forbidden to do stretch marks on unheated ligaments! You run the risk of injury. The warm-up may include jumping, brisk walking, jogging, bending over, kicking, jumping rope. A good option would be to turn on incendiary music and dance heartily for 5-15 minutes.
Step 3
Perform leg swings, 8 for each leg in each direction. Stand up straight, you can hold onto the back of the chair. Legs should be straight. Swings should be done forward, backward, away from oneself and inward. End each series of swings by holding the leg in the air for 30 seconds. If you can easily do more than 8 swings at a time, then do more.
Step 4
Stand up straight and then lunge forward. The hind leg should remain straight, and the front leg should be bent at the knee. Sway to feel the stretch in your groin muscles.
Step 5
Stand up straight with your legs straight. Lean forward, trying to reach first with your fingers to the floor, then try to put your palms on the floor, then place them on your sides, and finally, hug your legs with your hands. This is difficult at first, so you can bend over and try to relax in this position, so that the ligaments "get used" to stretch.
Step 6
Wrinkles. The exercise is similar to the previous one, only you need to sit on the floor and reach with your hands to your fingers from this position. Then try to spread your legs as wide as you can. Lean forward with your chest on the floor. Spread your legs a little wider each day than the previous day.
Step 7
Try to do a split. End each session with this. This way you will feel progress, and some day you will be surprised to find out that you have already achieved your goal. After that, you do not need to complete the workout, otherwise the result will quickly disappear.
