Almost any person, regardless of gender and age, can sit on the twine. To sit on the twine quickly, you need to diligently practice, performing not only stretching exercises, but also doing a warm-up so as not to pull the muscles and ligaments.
Many people want to quickly sit on the twine, but it is still not worth putting any time limits in this process. People with different backgrounds can achieve the desired goal at different times. In most cases, to obtain a result, you need not only desire, but also time, patience, and hard work.
If during exercise you feel a slight pulling pain, then you should not worry. However, if you experience sharp pain in the muscles, you should urgently stop training.
Work out every other day, doing the exercises slowly and smoothly. The duration of training should not be less than half an hour.
Always start your workout with a warm-up to warm up your muscles. If possible, go for a run. At home, you can replace it with squats or jumping rope. It is helpful to take a hot bath for ten minutes before stretching, as the heat will help the muscles stretch more easily. Swings with straight legs are also good for warm-up.
During the warm-up, it is also necessary to prepare the joints and ligaments. To warm up the hip joint, you need to rotate with the leg bent at the knee in both directions. Rotational movements of the ankle and lower leg and twists of the body are also an obligatory part of the warm-up.
After warming up exercises, you can proceed to the complex, which will help you quickly sit on the twine. It is advisable to perform the exercises in the sequence in which they are located below.
1. Bend one leg at the knee and put it forward, set the other leg back and straighten. With your back straight, do 30 spring squats on each leg. With each lesson, try to spread your legs further.
2. Spread your legs wide. Sit on one, keep your friend straight. Do smooth rolls 30 times, trying to get as low as possible to the floor.
3. Sit on the floor, move your feet, spread your knees to the sides. Press on your legs with your hands, performing springy movements 30 times. Try to reach the floor with your knees.
4. In the pose of the previous exercise, bend forward, clasping your feet with your hands, try to hold out in this position for a few seconds, and then straighten up. Repeat 3 times.
5. Sitting on the floor, straighten your legs, pull your socks towards you, grab your feet with your hands and stretch your chest towards your knees without bending your legs. Try to stay in the lowest position for a few seconds until a pulling pain appears. Do 3 sets.
6. Spread your legs wide, rest your hands on the floor. Lower your pelvis by arching your back. Do 30 reps.
7. Sit on the split as low as possible and squeeze your legs, as if trying to stand up. Tighten them for a few seconds, then relax. Take several approaches.
8. Sit on the twine, spring slightly, stay in the lower position for a few minutes. Bend to both legs. Do 3 sets.
These guidelines and exercises will help you get into the splits quickly and easily.
