The transverse twine is the most difficult type of stretching. For many people, he becomes an unattainable dream due to his physique or lack of perseverance. In some sports, the twine is an obligatory element of the program - in sports aerobics, rhythmic gymnastics, etc.
Instructions
Step 1
Before starting flexibility exercises, you need to warm up the muscles well. Include in the warm-up exercises for rotation in the hip and ankle joints, for flexion and extension of the knees. Effective for warming up activities on the treadmill and stationary bike. Try to exercise in a warm room. Wear stretch pants and a trowel that completely covers your body. This will help prevent muscle cooling during stretching.
Step 2
Train at least three times a week for 30 minutes. If you want to do cross twine quickly, do it at least five times a week. The first time, when muscles begin to ache after stretching, it is better to train in 1-2 days until the pain passes. After the muscles have adapted to the load, you can move on to daily activities.
Step 3
Combine stretching with moderate strength training. During power loads, the muscles contract and relax sequentially, intermuscular coordination develops. Do lunges forward with dumbbells in hand, squats with light weights, swing legs forward and to the sides with weights. Build the muscles of your lower legs, thighs and buttocks on simulators. Stretching is more effective after strength training.
Step 4
When doing stretching exercises, try to relax your muscles as much as possible. You cannot stretch a tense muscle. Do a stretching effort for 10-15 seconds while exhaling, while inhaling - return to the starting position. Keep your back straight. If severe pain occurs, loosen the tension on the ligaments. You need to stretch smoothly, without sudden jerks.
Step 5
Include three basic stretches to help you sit on the side split:
- Sit on the floor with your legs apart as much as possible. Raise your arms up, straighten your back and make five smooth forward bends with a return to I.p. Then lower your arms down and stretch them as far away from you as possible for 10-20 seconds. Take a short break and repeat 3-5 times. Try to reach for the floor not only with your hands, but also with your chest and stomach. Ideally, you should lie with your torso completely flat on the floor. Reach for your right and left legs as well.
- I. p. - standing, legs are wider than shoulders. Grasp your elbows with your hands and reach down with your forearms. When you reach the floor, reduce the distance between your legs and repeat the exercise.
- I. p. - standing, legs are wider than shoulders, palms rest on the floor, fingers look forward, back is straight, chin is raised. Gradually spread your legs to the sides, trying to reduce the distance to the floor. Feel unbearable pain - sit down, rest. Do it 3-5 times. This exercise is best performed on a slippery surface - linoleum, parquet.
