A sagging twine is much more difficult to perform than a transverse one. For this, the athlete must have strong legs, excellent stretching. If the athlete is already sitting on the cross twine, a couple of months are enough for him to complicate the exercise without injuring the muscles.
In order to sit on a sagging twine, you need to have not only good stretch, but also strong legs. In addition, coordination and the ability to tune in to a difficult exercise will come in handy. From the outside it seems that everything is so simple - you sit on a twine between two chairs and smile. In fact, the muscles are subjected to serious stress, for which you need to properly prepare.
Step one - learn to sit on a transverse twine
The first step is to learn how to sit on a transverse twine. There are many techniques for this. The most important thing is to breathe in the larynx, which allows the muscles to relax and quickly saturate them with oxygen.
Before sitting down on the twine itself, you should warm up slightly, carry out several preparatory exercises aimed at stretching the muscles that will be involved in the transverse twine.
Step two - improve the stretch
So, you can sit on the cross twine. Now you need to improve the stretch to achieve sag between the two parallel supports. To do this, during stretching workouts, we put surfaces under each leg (it is possible under one leg), which will allow us to increase the stretching amplitude.
First, it is necessary to underlay low surfaces, gradually increasing the height by one centimeter. As a result, you need to ensure that you sit on a transverse twine, placing your feet on the surface, standing at least 5 cm above the floor. The higher the surfaces, the better.
Step three - make your legs stronger
In order to sit on a sagging twine without harming the body, you need to have strong legs. To do this, you will often have to squat, do jumps, run 2-3 kilometers, perform the "bicycle" exercise (while lying on your back, we rotate our legs, imitating cycling).
A good exercise is rolling from foot to foot in half splits. This is how the inner thigh, buttocks are trained. It is important that all exercises are dynamic. Finish each strength workout with stretching exercises to prevent muscle congestion.
Practicing with a punching bag, on which you need to strike with your feet, is very well suited. But this lesson is available to those who have at least a little knowledge of the technique of strikes. During the impact, the legs rise to different heights, the level of lifting gradually increases. Kicking the bag after training to increase leg strength is especially effective.
We sit down on a sagging twine
Before sitting on a sagging twine, it is necessary to carry out a long warm-up. Only after you calmly sit on the cross twine, warm up all the muscles, you can begin to complicate the exercise.
At first, you need to lean on something with your hands. In this case, the feet are placed on the surface in such a way that the socks look up, and the main emphasis when sagging goes to the inguinal and gluteal muscles. Under no circumstances should the main load be transferred to the knees, as they can be injured.
After trial exercises with your hands resting on a bar or chair, you can try to sit with your hands removed from the support. Watch your breathing. It should be across the larynx and flat. The muscles are not tense at the same time.
