Learning to sit on the twine is real at any age. By diligently performing stretching exercises, after 2 to 3 months you can boast of a flexible body, muscle tone and good health.
Instructions
Step 1
Wear stretchy, tight-fitting clothing to keep you comfortable and relaxed. Start your workout by warming up your muscles. Jump rope or walk quickly, squat actively for 5 - 10 minutes.
Step 2
Sit on the floor with your legs extended. Reach your toes with your hands, while not arching your back, push your chest forward. Stay in this position for 20 to 30 minutes. Repeat the same exercise, but bend your right and left legs alternately.
Step 3
Stand with your feet shoulder-width apart. Bring your left knee up to the side, grab the foot with your left hand. Pull your body up. Then bend forward, put your hands behind your back in the lock, grabbing the extended knee, and pull it as high as possible. Return to the starting position and repeat the exercise on the other side.
Step 4
Place your legs at a right angle while sitting with one leg straight and the other set aside, with your back straight. Change legs after 30 seconds. Then lift them up 90 degrees, stretch your body forward, keep your back straight, do not bend over.
Step 5
Swing with your straight leg to the side, trying to lift your leg higher each time. Place your leg on a table or wall bar and lean either to the floor or to the toe of your raised leg. Then switch legs.
Step 6
Lunge at right angles forward with one leg and lift the other parallel to the floor for 30 to 60 seconds. Now pull your leg forward and hold for another minute. Change legs and repeat the exercise.
Step 7
Lie on the floor near the wall and lift your legs up, spreading them in different directions. Pull your feet down. Stand up and straighten your back, bend one leg forward and pull the other back. Then change legs.
Step 8
Spread your legs wide, turn your toes to the sides. Try to sit down as deep as possible, lean forward and place your hands on the floor. Transfer the weight to your arms, arch your back, lift your head up a little and spread your legs to the sides as wide as possible. After this exercise, try to sit on the twine, each time dropping lower and lower.
