The ability to sit on the twine is appreciated not only in gymnastics, dancing or martial arts, but also in everyday life. It would seem - why? Then, to keep certain muscles in good shape, develop flexibility in joints and ligaments. All this will be reflected in gait, grace, posture, manner of movement and will protect from possible injuries - "fell, stumbled - plaster cast".
It is necessary
- Sportswear
- Sport shoes
- Patience
Instructions
Step 1
If you have not been involved in sports up to this point, then you should not sit on the twine right away - you can harm yourself. Start exercising gradually, but regularly, and in a month you will be ready to do a deep split.
Step 2
Prepare for your workout - wear comfortable gym clothes. You can't sit on a twine in jeans or a skirt. Shoes should also be comfortable, without a heel and with non-slip soles.
Step 3
Any exercise should start with a warm-up - run through the park, jump rope, do a series of squats.
Step 4
Now stretch.
Sit on the ground, feet together, in front of you. Lean forward, reach for your toes. Try to touch your legs with your chest. Keep your back straight, do not bend "kitty". Bend your right leg and reach towards your left toes. Change your legs.
Sitting on the floor, spread your legs at a 90-degree angle. Stretch alternately to the right and then to the left leg.
In the same position, lean forward and stretch with your back straight between your legs for 30 seconds.
Step 5
1 Week.
Start with an exercise - lunge forward. Do a series of lunges, first squatting on the right leg, pulling the left back for 30 seconds, then doing the same with the left leg.
Step 6
2 week
From the first week we add the following exercise to the exercise - straighten the right leg and stretch to the sock for 30 minutes. We change legs. Make sure that your back is straight at all times.
Step 7
3 week.
Add the following exercise. Starting position - lunge forward on the right leg. Raise the left leg and pull it towards the back. We change legs and do the same exercise again.
Step 8
4 week
We do the three previous exercises and slowly begin to sit on the twine. Don't do a deep split right away. First, sit on the floor in a split, help yourself with your fingertips, but do not forget to keep your back straight.
