The ability to sit on the twine has a great effect. But in addition to visual appeal, this ability shows that you have high flexibility, your muscles and ligaments have good elasticity, and your joints are mobile. And these wonderful qualities can help you reduce the risk of injury from an accidental fall. And finally, knowing how to sit on the twine, you can easily master many difficult dance steps.
Instructions
Step 1
Only do all stretching exercises after a good warm-up. It is necessary to warm muscles and ligaments, to make them more elastic. To warm up, you can take a short run, jump rope, or just perform any simple physical training complex.
Step 2
Stand up straight with your right hand at shoulder level, gripping a stable support, such as a door frame. Perform swings with a straight left leg, trying to raise the leg as high as possible, do not bend in the lower back and do not lower your head. After completing 10-12 swings, turn to the support with the other side and swing with your right leg.
Step 3
Stand with your right side against a stable chair. Drop into a low lunge. The right leg is in front, bent at the knee. Try to keep your knee behind the line of your toes. The left leg is straight behind. Slightly springing, lower yourself into a squat, pushing the toe of your left foot further and further. The muscles of the anterior surface of the left thigh should be stretched. Help yourself maintain balance by holding your right hand on the seat of the chair. Do not bend your back or lean forward. When the tension is at its maximum, hold for 20-30 seconds and rise smoothly. Then stretch your right leg.
Step 4
Lie on your back on a gym mat. Pull the knee of your left leg to your chest and grab the ankle. While holding your leg with your hands, try to straighten it completely. The right leg is straight on the mat, do not bend it at the knee. At the stage of maximum tension, hold for 20-30 seconds, then stretch for the other leg. When you can easily straighten your leg, start pulling it as close to your head as possible. The back of the thigh should stretch.
Step 5
After completing these exercises, try to sit on a longitudinal split, go down as low as possible, help yourself to maintain balance, resting your hands on the floor. At the lowest point, linger for 20-30 seconds, slightly springing. Rise from this position very gently and smoothly.
Step 6
Stand with your left side at arm's length to any stable horizontal support. Place your left leg straight on it. Bend over slowly and try to reach with your hands to the toes of your right foot. Try to lower the entire body as low as possible and pull it to the knee of the supporting leg. Feel the tension in the muscles and ligaments of the inner thigh. Linger at the bottom point. Then straighten up and slowly bend your right leg at the knee. Sit down as low as you can. Keep your back straight. Change your leg and do the bend and squat again. It is good to perform this exercise on the Swedish wall, gradually increasing the height of the leg lift.
Step 7
Sit on the floor. Spread your straight legs wide. Lower the body as low as possible and stretch your arms forward. Gradually increase the distance between the toes of your feet, and lower your body lower and lower, trying to touch the floor with your chest. Linger at the lowest point.
Step 8
Stand up straight with your legs as wide as possible. To maintain balance, place a chair or stool in front of you and support it with your hands. Gradually spread your straight legs to the sides, lowering the pelvis as low as possible. Keep your body straight.
