Twine is one of the fundamentalelements in gymnastics and ballet. The ability to sit on a twine unequivocally indicates a good physical shape: high elasticity of muscles and joint mobility. All kinds of twine, even relatively simple, look impressive.
This fact justifies the interest in themordinary people, little familiar with the sport. However, the implementation of this complex exercise should not be an end in itself. The ability to sit on a twine is a consequence of an excellent stretch, which can be achieved with the help of quite accessible, but necessarily regular exercises.
Why sit on the string?
It is clear why this exercise is taught insports and ballet schools. But do you need a specific skill for an adult who does not claim records? Without a doubt, yes. Good stretching guarantees gracefulness and smooth movements and helps prevent injuries (both sporty and quite ordinary). Stretching exercises activate metabolism. This means that fat burning will occur faster. In addition, stretching (in particular, all kinds of twine) improves blood circulation of the urogenital system and prevents some of their diseases. People who can sit on twine rarely suffer from varicose veins. And women who have mobile hip joints and trained ligaments have an advantage during labor.
Contraindications
Twine - an exercise that requires good sportstraining. Contraindications for its implementation are few, but they do exist. These include: severe injuries of the musculoskeletal system, bruises, pain in the sacrum and lower back, inflammation of the hip joints, the presence of cracks in the bones and high blood pressure. But even those who do not suffer from these ailments, doing stretching, should be careful: you can not perform the exercise without warming the muscles and ligaments with a warm-up.
Types of twine
The most common varieties of thisexercises - longitudinal and transverse twine. With the longitudinal legs stretched in one line: one - forward, the other - back. With the transverse legs spread apart, the pelvis is on the floor surface. These twines are considered "simple". Other types are available only to professionals. Among them we can mention the vertical, which is performed standing and can be both longitudinal and transverse, and twine on the hands (also happens both transverse and longitudinal). In the photo there is a cross-twine on the hands.
How long will it take to get on the splits?
Numerous articles posted on the network do notgive an unambiguous answer to this question. This is not surprising: the speed of mastering the twine is determined by natural abilities, health status, physical training, age, anatomical features and many other purely individual factors.
It is known that to young athletes twine is given easier andfaster. But the point here is not only the mobility of the joints and the elasticity of the young muscles, but also that in gymnastic sections with pupils usually do not stand on ceremony. Adult people engaged in self-dealing with their bodies more humanely. As a result, progress is slower. Nevertheless, even in adulthood, a person can learn a longitudinal or transverse twine. The photo is proof.
Another thing is that one will take several weeks for this, and another for several years.
Precautionary measures
Whichever type of twine you learn,The key exercise must be preceded by a warm-up. It can be any kind of physical activity: jogging (including on-site), cycling or exercising, strength training or a complex of cardio exercises.
The meaning of the warm-up is the warming up of the muscle fibers.This measure prevents microfractures of muscles and prepares joints for load. In addition, the warmed muscles relax more quickly and more easily, and this is important, since only the relaxed muscle lends itself to the stretching (and even then not immediately). If there is not enough time, some simple stretching exercises can be used as a warm-up. You also need to remember that stretching does not tolerate haste. Do not even ask how many of your friends sit on the twine, otherwise you will always compare yourself with someone.
Слушайте только своё тело!All movements must be performed carefully and slowly; in the same pose you need to be at least 30 (or better - 60) seconds. Most likely, you will experience pain, but they should be moderate. Sharp pain signals a trauma. With training it is incompatible.
Stretching for twine for beginners (universal exercises for stretching muscles)
It is also important to note that the training should be quite long - at least an hour. But the most important thing is regularity. Achieve success can only be through daily training.
Begin with simple exercises,performed in several approaches: a straight leg swing, squats with apart legs apart, slopes forward with straight legs. The more muscles involved in training, the better. We also recommend exercises that are performed lying on the back: lifting the leg at right angles, bending the leg in the knee and pulling up to the chest. Classical exercises are very useful: "clip" and "butterfly". In the first case, it is necessary, kneeling, to spread out the heels and lean back (ideally - lie on the floor). In the second case, you must sit on the floor, lower your feet and push your knees apart, and then try to squeeze your knees to the floor. Stretching for twine for beginners should consist of relatively simple exercises that do not cause discomfort. The more easily they are given to you, the closer you are to the ultimate goal.
How to sit on the longitudinal splits
Считается, что научиться выполнять продольный Twine is more difficult than transverse, but it is less traumatic. In the beginning it is necessary to accept the "runner's pose". To do this, one leg is pushed forward (the hip and the shin should make a right angle, and the knee - just above the ankle), and the other is set back as far as possible. At the same time, it is necessary to stretch the heel of the left leg back, leaning on the toe, as shown in the second photo.
Twine is unlikely to submit to you immediately, so you canput blocks or piles of books on both sides of the mat and lean on them with your hands. Gradually move the forefoot foot forward and lower the pelvis down (you can put several pillows under it. As you improve the stretch, you will refuse them). It is important to ensure that the torso is located exactly above the pelvis and does not move forward. You can not hurry. Reaching your limit, try to swing back and forth. Hold this pose for several tens of seconds, then repeat all over again. It will not be superfluous to watch some video twine lessons before the start of classes.
Cross Twine
To begin, spread your legs and do a fewbends forward. Try to stay in the lower position for a few seconds each time. Rest your palms on the floor (mat, stack of books, etc.) and start slowly and evenly spread your feet to the sides. Bend your elbows and try to lower your chest to the floor. To avoid overstressing the knee ligaments, you need to rest on the floor with heels, and pull socks upwards. Ideally, you should lower your legs, pelvis and stomach to the floor, and then sit down and stand up straight. Most likely, you will need at least a month to master the transverse splits. Photos for motivation attached:
The main thing to remember: you can not hurry and you can not throw classes. If you persist, your body will not be indebted!
