The twine is an indicator of flexibility. It is used in gymnastics, dance, martial arts, cheerleading, etc. The twine is easy for some, difficult for others. But with the right goal setting, this exercise can be mastered in one week. True, on one condition, you will have to work methodically and seriously.
Necessary
Lightweight natural fabric workout clothes, mat, persistence and dedication
Instructions
Step 1
A warm-up is necessary to warm up the muscles. For this, jumping, running in place, swinging arms and legs, or simply walking vigorously for 10-12 minutes are suitable. This is enough time to move on to stretching exercises.
Step 2
Sit on the floor (on a rug) and stretch your legs. Use your fingers to reach your toes. The back should be straight. Reaching your toes, hold for 20-30 seconds and exhale. Repeat this exercise 10-15 times. Watch your back, do not slouch.
Step 3
Sit with one leg extended straight in front of you and the other at a right angle (90 °) to the first. If a right angle does not work out, try to achieve this by all means, help the leg with your hands, stretch with your whole body. Change the position of the legs: right in front, left to the side, then vice versa - left in front, right to the side. Remember the right angle. The back must be straight.
Step 4
In a prone position, raise your legs strictly at right angles to your body. Spread them apart and hold them for 1 minute. Then connect, lower to the floor, rest for 10 seconds. And again raise and spread your legs, lingering in this position for 1 minute. Alternate with rest. Repeat the exercise on the first day of training 10 times, on the following days increase the load at your discretion.
Step 5
Stand up, alternately raise your legs forward 90 °. The back is straight. First, do swings with your leg 15-20 times, and then, lifting your leg, try to hold it in this position for 20-30 seconds. The number of these exercises can be arbitrary, but the more the better.
And now this is the same exercise, only the legs should be raised, and then taken to the side. First - swing, then - hold the leg on weight.
Step 6
This exercise is done while standing. Lunge with your right foot forward at a right angle. Do rocking, squatting movements (a stretch should be felt in the groin) for 20-30 seconds. Then - lunge forward with the left leg and repeat the movements. The exercise takes 6-8 minutes.
Step 7
In a standing position, lift your right leg, bent at the knee, and press it to your chest. Take your leg to the side, fix it. Then with your hand, try to take your leg as far as possible to the side (you should feel the stretch of the muscles). Change your leg and repeat the exercise.
Step 8
In a standing position, throw one leg over the back of a chair, table or windowsill (if you are doing the exercise at home) and, bending your knee, move your whole body towards the object on which the leg is thrown. 10-15 times. Change your leg.
