The twine is not only very beautiful and effective, but also an indicator of the flexibility and health of the joints. There is an opinion that if you did not sit on the splits in childhood, then it will be quite difficult to achieve this at an older age. This is not true. The main thing is not just to want, but also to train hard.
The benefits of twine
To begin with, the twine is longitudinal and transverse. The conversation in the article will focus specifically on the lateral twine. What is the use of cross twine?
- has a positive effect on women's health;
- promotes the development of muscles and joints;
- helps to restore a good shape of the lower back and spine;
- helps to improve the shape of the legs.
It is more difficult to sit in a lateral twine than in a longitudinal one, but nevertheless, you should never give up attempts. In fact, there are no contraindications for twine. The main thing is to feel your body and not to rush. This is the most important rule of stretching - all movements should be smooth, unhurried, without jerks.
Cross twine exercises
In any instruction "how to sit on the twine" one of the main points will be - a good warm-up. Firstly, there is less chance of stretching the muscles. Secondly, warmed up muscles are easier to work with. Stretching after cardio or interval training is good.
Exercise 1: sit on the floor, spread your legs as wide as possible, raise your arms up and as you exhale, lower yourself forward. Take several approaches, the slope should always be on the exhale. Hold at the extreme point for a few seconds.
Do Exercise 2 immediately after Exercise 1. Reach out with your fingertips towards your toes as you exhale, repeat a few times, then linger at the extreme point.
Exercise 3: feet shoulder-width apart, wrap your arms around your elbows and stretch your forearms downward, trying to reach the floor. Repeat the exercise several times with your feet closer together. This is a basic exercise for both longitudinal and transverse twine and must be performed in any stretch complex.
Exercise 4 is especially important for the cross twine. Feet shoulder-width apart, hands down, palms down, back straight, chin up. Slowly spread your legs to the sides until your palms touch the floor, and then, leaning on your hands, try to sit on the splits. As soon as you feel pain, stop, it is better to do one or two more approaches.
A very important rule in stretching is to compensate for bends. Stand up straight with feet shoulder-width apart and parallel to each other, hands on your waist or place them on the back of your hips. Bend back gently, as if you want to see your heels. This exercise also develops your abdominal muscles and makes your back more flexible.
