Everyone can sit on the twine. Regardless of gender and age. Of course, it will be easier for the young than for the elderly. But patience and dedication over the course of several weeks or months will certainly lead to the desired result.
Instructions
Step 1
Remember, your ligaments will hurt during stretching exercises. Pain is a sign that everything is going right. But the pain should not be severe or harsh - control your efforts. Sharp pain can be a signal of muscle or ligament injury. After such an injury, it will take a long time to recover, and the achievement of the goal will be postponed for a long time. Train regularly, 2-3 times a week, for 30-60 minutes. Perform all exercises smoothly and slowly, without overexertion and sudden movements.
Step 2
Warm up thoroughly before exercising. Jogging works well for this. At home, replace jogging with jumping rope, squats, swinging legs forward, backward and to the sides. When performing the swings, keep your legs straight, do not try to raise them as high as possible. Also, do knee warm-up exercises, twists, and side bends.
Step 3
Start your main workout with lunges. To do this, put one leg forward, bend at the knee. Straighten the second and take it back. Keep your back straight. Do bouncy squats up and down, then switch legs. To make the exercise more difficult, extend your front leg as far as possible and put your back leg as far as possible.
Step 4
For the second exercise, spread your legs wide apart. Begin to sit on one leg, bending it at the knee. Leave the other leg straight. Keeping your body straight, roll smoothly from one foot to the other. In this case, the pelvis should move in a straight line, and not in an arc.
Step 5
The next exercise is butterfly. To perform it, sit on the floor, put your feet together, spread your knees to the sides. Make springy movements with your knees up and down, trying to lower them as low as possible. Help your knees with your hands to be effective. After the end of the exercise, without changing posture, grab your feet with your hands and begin to perform forward bends.
Step 6
Move on to cross twine exercises. Sitting on the twine as low as possible, squeeze your legs with maximum effort as if you are trying to stand up. Do this exercise with wool socks on parquet and linoleum. For 10 seconds, hold the maximum muscle tension, then relax them for 5 seconds.
Step 7
In a sitting position on the maximum split, begin to gently sway so that your legs gradually move wider and wider. Also from this position, tilt the body forward and to the sides. Then, sitting on the maximum split, put a stack of books under you and sit on them. Try to relax your muscles as much as possible, and then slowly remove the books from under you.
Step 8
When starting to train, do at least 15 repetitions for each exercise. Every 2 weeks, add 5 repetitions until you reach 45 times. Try to stretch a little more with each subsequent repetition of the exercise than with the previous one. But when a sharp pain appears, relax your efforts.
