Someone can do the twine with almost no effort, but for some it is real torment and pain, many believe that they simply will never be able to do it. Doubts are in vain: the ability to do twine depends on stretching - the elasticity of your muscles, and this, as they say, is a profitable business. Within a week or two, you will need to do a set of exercises, gradually stretching the muscles. Exercise regularly, 3-4 times a week.
Instructions
Step 1
Take a stand with a height of 30-40 cm. Get on your knees, bend one leg at the knee at an angle of 90 degrees and place it in front of you on a stand, resting your feet firmly on it. Spread your shoulders, put your hands on your knee extended forward. Begin to move the other leg back a little before you feel pain, fix in this position for 30-60 seconds. Do 10 of these sets for the left and right legs. Gradually, with each session, increase the angle between your legs. Ideally, it should be 180 degrees.
Step 2
Get on your knees in the starting position. Pull one leg forward, straighten it at the knee and place it on a stand. Move away from the stand so that only your foot rests on it. The angle between the legs should be 90 degrees. Begin to lean forward, towards the foot, trying not to bend it at the knee until the head touches it. Hold this position for 30-60 seconds. Change your leg. Do 10 of these sets for each leg.
Step 3
Sit up straight, spread your legs as wide as possible and lean towards the floor, trying to touch him with your chest. Do not bend your knees. Lock in this pose for 30-60 seconds. Repeat the exercise 20 times.
Step 4
Stretch the muscles for 1-2 weeks, then at the end of the session, after the muscles are well stretched and warmed up, try to sit on a split. Keep your shoulders straight, do not turn your torso to the sides. Get on your knees first, extend one leg forward and try to slowly stretch the other back. Support yourself with your hands on the floor. If it doesn't work out right away, then continue to stretch your muscles. After a while, try again and you will succeed!
