What you need to do to sit the twine. How to sit on a longitudinal twine and why you need it

Twine is an exercise that is the embodiment of femininity, plasticity and grace. Therefore, it is not strange that many so zealously want to master it. At the same time, it is not so easy. It is necessary to train regularly - there is no way without it, because stretching should be excellent. In general, it takes at least a couple of months to master twine. If you want to learn how to perform this amazing exercise, the most effective twine exercises at home will help you, a list of which you will find below.

Before performing a set of exercises, you need to warm up. Warm muscles stretch better, and warming up significantly prevents the risk of injury. Use a little cardio as a warm-up. It will also be helpful to take a hot shower or bath beforehand. Now let's look at exercises that will help beginners to sit on the twine. They are divided into dynamic and static.

Exercise 1. Double swing forward and to the side

You need to grab the back of a chair with your hand or rest against a cabinet or other support. Bring the other hand behind your back, put it on your lower back. The body must be kept taut so that the stomach does not hang. The supporting leg should be straight. The worker needs to be slightly taken diagonally and pulled on a straight toe, as ballerinas do. Swing forward, hold for a couple of seconds, then swing to the side. In this case, the leg must be led in a semicircle, without touching the floor. Hold the top position for a few seconds. Repeat the exercise 15 times, then switch legs and do the same number of repetitions.

Exercise 2. Swing back in a standing position

Rest your hands against the wall, the back of a chair, or hold them at chest level. Step back 15-20 cm, keeping your feet together. With a jerk, take your leg back, while not falling to your side and not bending too much in the lower back. You must feel your body. Pull your heel up. The leg should rise about 45-60 degrees. Do an exercise in 15 times on both legs.

Exercise 3. Mahi back with a deflection in the lower back

It is necessary to lean forward until a right angle is formed, with straight arms to grasp the back of the chair. Take a swing back jerk, bending at the same time in the lower back. Repeat 15 times for each leg.

Exercise 4. Split step

Stand on your toes, stretch the body, look forward. Spread your arms out to your sides to keep your balance. Take a small step and swing forward with a jerk, then another step, and swing again. Make by 10 swings for each leg.

Exercise 5. "Butterfly"

Now let's move on to static exercises that will help in how to sit on the twine, and will be available even to beginners from scratch. One of them is the butterfly exercise, which is included in the program for both beginners and professional athletes. You need to sit on the floor, bring your feet together, bend your knees. The heel should be attached to the heel, the toe to the toe. Move the ass forward a little - the legs and the pubic area should form a triangle with equal sides. There are now two options for doing this exercise:

Option 1. Socks need to be clasped with your hands, elbows press on your knees, pressing them to the ground. The stomach needs to reach for the floor. In the limit position, linger for 30 seconds. Straighten your back, wave your bent legs, imitating the movement of butterfly wings. Again press your knees to the stake and stay in this position for a minute. You can use the help of a partner who will put pressure on your knees from the back.
Option 2. On your own, try to put your knees on the floor. In this case, you need to slide your hands forward on the floor. Press your stomach down and bend your lower back.

Exercise 6. Pulling the legs, lying on your back

This split exercise perfectly stretches the back of the thigh. Lying on your back, you should raise your working leg 90 degrees. Grasp the foot with a ribbon, rope or a long towel. Pull the leg as much as possible and hold it in this position for 30 seconds. Then rest and pull the leg again, but already hold it longer - about a minute. Then change your leg.

In this exercise, you need to ensure that your knees are straight. Both legs should be straight, like strings. The toe of the working leg stretches towards itself.

Exercise 7. Pulling the legs, lying on the side

The exercise is performed in exactly the same way as the previous one, but you need to lie on your side. Thanks to this interpretation, the inner surface of the thigh is worked out and stretched.

Exercise 8. Tilts to the side to the legs

You need to sit on the floor, take one leg forward, pull the toe towards you. Lie down on your leg and hold for half a minute. Repeat three times, then switch legs.

Exercise 9

The Fold exercise is also effective for those who want to sit on the twine from scratch. You need to sit on the floor, as if to pick up the buttocks. Pull the socks towards you, clasp them with your hands and stretch your stomach to your hips, trying to lie on your feet. Hold the muscles tense for 15 seconds e. Repeat at least three times.

To sit on the twine from scratch is not so easy. Many beginners make serious mistakes during their first workouts that can provoke joint injuries that require long-term rehabilitation. To prevent them and not say goodbye to your dream of doing the splits, use the rules below.

Muscles need to be warmed up. This will help prevent pain and injury, speed up the recovery of training. You need to stretch your muscles, sweat well, and pay special attention to your legs. In the warm-up, use elements of cardio. You can jump rope, sit down 50 times, run, swing, spin, and so on. If there are weights, you can use them. Half an hour is enough to warm up.

Gymnasts recommend stretching in warm socks, leggings or leggings to keep the body even warmer. Warm up until you have a strong urge to remove your gaiters from the heat. This suggests that the muscles are already fully prepared for stretching.

Many are interested in the question of how best to stretch - smoothly or jerkily. If you watch videos of professional athletes, you might think that it is jerks that achieve the best stretch. However, this is not true and may be relevant only for professionals. Those who want to sit on the twine from scratch need to perform the movements smoothly, carefully and slowly. So you can feel the stretch as much as possible, understand the limit of your pain threshold, without provoking injury. Even in relation to swings, which in essence involve a jerk, you need to perform them smoothly, holding your legs at the highest point for a few seconds, and then lower them smoothly, without touching them to the floor or taking the third dance position with your foot.
Another important point is the correct position of the abdomen, back and pelvis. Hunched shoulders are not only unsightly, but also unsafe from a safety point of view. It is important to control your posture. Regardless of what position the exercise involves, the back should be straight, the shoulders should be straightened, the head should be raised. You always need to stretch with your stomach to your hip, bending in the lower back. Do not stoop, try to achieve maximum stretch by bending your back or legs - this way the exercises will not be effective. Perhaps, at first, when doing the exercises, it will not be possible to lie far with your stomach. But over time, you will improve your performance, and achieve what you want.
Many mistakes are made in the position of the pelvis. This is especially true for stretching on the floor for longitudinal twine, when you need to sit on the pope. Gymnasts recommend paying attention to the following recommendations. You need to sit on the floor, keep your legs straight, stretched in socks. With both hands, grasp the ass, and, as it were, pull the buttocks out from under you.
In twine exercises Proper breathing is also important. It helps the muscles to relax, psychologically move away from the tension received during the training. When stretching, you should always inhale deeply through your nose and exhale slowly through your mouth. If the pain increases, try to switch your mind to breathing, listen to the sounds of inhalation and exhalation. By the way, not only gymnasts resort to this technique, but also obstetricians who take birth.
Muscles cannot be strained - they must be relaxed. Stress can cause serious injury. The muscles should be soft, almost rag-like. If you feel severe pain, this indicates that the muscles tense up involuntarily. You may only feel a slight burning sensation. It's also important not to overdo it. Do not believe that you can do the splits from scratch in a day or a week without preparation - it will take hard work and constant effort. Of course, if you do not dream of injury.
It is also important to watch your knees. Don't bend them- it harms the tendons and ligaments of the knee or hip joint. If you can't handle them, you can ask a partner for help to keep your knees pressed to the floor.

These simple recommendations will help you to sit on the twine sooner or later. Along the way, you may feel like giving up if you don't see progress. However, this is only a matter of time. Exercise regularly and know that increasing the stretch by one millimeter is already progress that will lead you to your goal.

The best stretching exercises for twine on video

These skills become a sign of sportiness, flexibility, a healthy lifestyle.

Perfect twine is a matter of pride and envy. Training to improve the elasticity of the ligaments does not have to be done in the gym. You can achieve good results at home.

Training

Before starting exercises to stretch muscles and ligaments, you need to warm up thoroughly. Neglecting a full warm-up is fraught with injuries. It should be within 20-30 minutes to prepare the body, do joint exercises, run a little or jump rope, perform a set of yoga asanas.

Feelings in the body should be light, it is good if you feel warmth in the muscles. Sweating is another sign that the body is ready to stretch. However, you should not get tired even during the warm-up. It is important to pay attention to breathing. It is necessary to ensure that it is deep and even, while the muscles are evenly saturated with oxygen.

Before stretching, you can go to the sauna or take a warm shower. For additional warming up of the ligaments, warm leggings or leggings are suitable.

Twine stretching for beginners

Flexibility depends not only on the level of initial training, but also on age and even on genetic characteristics. Do not despair if the age is already over thirty and by nature the ligaments stretch badly and for a long time. The desired result will be achieved by daily training, it will just take more time than at 16 years old.

There are requirements that you need to consider before you start stretching.

Twine for beginners is:

Mandatory thorough warm-up and warm-up of all muscle groups, and not just those on the legs. It is very important to prepare the entire musculoskeletal system for stretching, otherwise the risk of injuring the back, pelvis or shoulders increases.
Smoothness and gradualness in training. Beginners should avoid jerking and strong pressure on the ligaments. Pain may be present, but should be tolerable to the point of pleasurable sensations. You can not tolerate cutting and tearing sensations, any unpleasant manifestations in the joints.
Regularity of training. Each lesson brings the desired result closer. You need to exercise at least 3 times a week.
Patience and perseverance will be needed to get the splits for those who are naturally inflexible or have never done stretching. No need to recklessly wait for an instant result, so that, without waiting, get disappointed and quit.

A good motivation would be a diary of achievements, in which progress will be noted. If it is, then the training is carried out effectively and you will definitely succeed in sitting on the twine.

Safety rules for self-training

Stretching at home without the supervision of an experienced trainer requires increased attention to safety rules. The pursuit of fast results can lead to serious injuries to the ligaments and muscles and make further training impossible. You should treat your body with love and care and give it time to adapt.

So, everyone who wants to achieve the perfect twine on their own needs to remember the following important things.

Duration

It is unlikely that you will be able to sit on the twine in a week or even in a month if you have never had a good stretch before. Systematic exercises, perseverance and attention to sensations will help to prepare the muscles, ligaments and joints quite well. To avoid breaks and painful sprains, you need to carefully “listen” to your own feelings, avoid overload, do not set yourself any deadlines and try to enjoy the process. It is important to praise yourself for progress and not stop stretching.

Warm up

Warm-up is always necessary. A small charge on all muscle groups, joints and ligaments will help to avoid pain and injury. Do not move too quickly to stretching. The better the preparation, the more pleasant and productive the path to the splits will be.

Schedule

The schedule of training days is compiled individually. It depends on the goals you set for yourself. A full stretching session lasts about an hour, including a warm-up. For good dynamics, three high-quality workouts per week are enough.

You can alternate them with strength or cardio loads. On days when full-fledged stretching is not carried out, it is enough just to warm up the ligaments a little with a light workout or perform several yoga complexes. This will help to avoid pain in the muscles.

Technique and rules

Beginners need to avoid sharp jerks, swings and dismounts. Each exercise is performed smoothly with competent and thoughtful load distribution.

For progress, the sprain must go through pulling tolerable pain.

You can't hold your breath. On the contrary, it is better to breathe deeply, concentrating the effort on exhalation.

At the time of the exercise, all attention is concentrated on the sensations in the body, it is important to “hear” yourself and stop in time.

Types of stretching

There are two main types of stretching: static and dynamic. With static exercises, they are aimed specifically at sitting in a twine. Dynamic is a leg swing in which the split is obtained by moving the leg up or sideways. For some, dynamic stretching is easier, while others, on the contrary, achieve results faster in a static version.

For effective training, both types should be combined.

When trying to sit in a longitudinal or transverse twine, you do not just need to statically pull the ligaments. It will be much more effective if you make light swings with a short amplitude.

Cloth

Clothing should not hinder movement and interfere with the work of ligaments and muscles. It is good to wear socks or slip-on shoes so that the legs move easily and stretch under their own weight.

Time control

To control the time of the workout, it is convenient to use special applications for smartphones or a simple timer to alternate exercises and at the same time give enough attention to each. Feeling the pain and discomfort, many quickly finish and move on to what comes easier. In this case, the twine will have to wait a very long time.

Nutrition

Sitting on the twine is more likely to help adjustments in nutrition. Drinking enough water, omega-3 fats and collagen has a positive effect on tissue elasticity.

There are a few more simple tips for those who want to sit on the twine:

To stretch the ligaments well, especially those under the knees, the feet should be kept on themselves, and not extended.
When performing exercises, the back and shoulders should be straight. If not, it is better to take additional devices, such as bricks or chairs. If during stretching the knees or back begin to hurt, it means that the technique is broken and the load is distributed unevenly.
The most productive time for stretching is in the morning. However, at the very beginning of training, it is better to do it in the late afternoon, because by this time the body is more warmed up due to natural movements during the day.
It is better to refuse help in stretching from strangers. Only a trainer with knowledge of anatomy and physiology knows how to properly dose the load. Awkward movements can hurt.

Complex for longitudinal twine

With longitudinal twine, the same motor apparatus is involved as when running and walking. There are many exercises for this type of stretch.

Forward lunges

As you exhale, you need to make a wide lunge forward and bend the supporting leg (the one that will be in front) at the knee.
The second leg is straight, the emphasis is on the hands.
At the bottom point, make several rocking movements with a short amplitude, the head looks forward, then return to its original position and lunge with the other supporting leg. You can help yourself with your hands, starting from the floor.

Deflection from a lunge

Make a similar lunge forward, but raise your hands and connect to the lock.
The shoulders should be parted and slightly arched in the back. This exercise not only pulls the ligaments of the legs well, but also relieves tension from the spine and pelvis.
After a minute, do the same on the other leg.

Bend from the knee

Push-ups in lunge

A wide lunge forward is made, the lower leg of the supporting leg is held perpendicular to the floor, the second leg is straight and rests on the fingertips.
The palms fall to the level of the foot on one side of the supporting leg, the chest is kept close to parallel with the floor. With springing movements, the chest is tilted down, the arms are bent at the elbows.

At an advanced level, you can try to put your chest on the floor.

The position of the legs, as in a lunge.
Gradually, with smooth movements, you need to lower the kneecap to the floor. At the same time, try to straighten the supporting leg bent at the knee.
In this case, the palms can be firmly rested on the floor or in special bricks, and the back should be left straight.

Complex for transverse twine

Cross-stretching is harder to do, but its health benefits are invaluable. Thanks to this twine, the muscles of the pelvic floor are stretched and saturated with blood, which is very useful for the prevention of gynecological and proctological diseases.

The lower back comes into a physiological position, the shape of the legs improves.

Preparation for cross twine may take longer.

You can get into it with the regular implementation of the next complex.

back deflection

Place your feet wide so that they form an equilateral triangle with the floor.
Brushes need to be rested on the lower back and bend back as much as possible. The exercise worked out if you managed to see the floor behind your back.

It doesn’t always work right away, it’s worth continuing to train and over time the back will become more flexible.

Legs in a position wider than shoulders, so that tension is felt on the inner surface of the thigh.
Hands need to be raised up, connected and twisted with palms up.
Next, you need to stretch your arms and head up and in such an extended state, tilt forward until the back is parallel to the floor. The back should be kept straight, do not round the lower back.

Feet in the position from the previous exercise, then a forward tilt is performed.
You can not bend your knees, round your lower back. The coccyx is directed upwards, the back is as straight as possible.
The exercise worked out if you managed to put the top of your head on the floor.

Folding with support on the elbows

It is performed similarly to the previous one, but the slope is deeper. Place your elbows on the floor, keeping your legs straight.

Deep knee squat

The starting position of the legs is the same, the arms are raised in front of the chest, the feet are turned outward.
Next, a squat is performed with the maximum abduction of the knees to the side. Ideally, they should look in the same direction as the socks.
You should perform 6-10 squats, then stay in the bottom position for at least half a minute. Thus, it turns out to combine dynamic loads with static ones.

Weight transfer

Starting position - legs apart as wide as stretching allows, palms resting on the floor.
The body moves to the bent leg, while you need to stretch and straighten the second. Feet should fully touch the floor.

For a more difficult level, you can keep your hands on your ankles and transfer weight only due to the muscles of the legs.

Spread your legs to the maximum width, lean on your palms or elbows and try to lower yourself with each movement.
While inhaling, you should strain the muscles, and while exhaling, try to relax them.

Errors and contraindications

Not everyone can train stretching on their own.

Stretching at home without the supervision of a qualified trainer is contraindicated:

With inflammation of the muscles and ligaments, both during the period of exacerbation and during remission.
Injuries of the spine, pelvis and hip joints, especially if there is a history of dysplasia, dislocation or fracture of the femoral neck.
Hypertension and cerebrovascular accident.

Osteochondrosis and scoliosis are not contraindications, but before starting training, you should definitely consult with your doctor.

Many people dream of being able to sit on a twine. Of course, this is not so good for everyone: the younger the person, the more pliable his ligaments, however, this is not an indicator either - even after being quite an adult, you can sit on the twine. If you put in the effort. You need to practice every day, giving training for at least half an hour: first warm up the muscles, and then stretch. Many people want to cope with such a task as to quickly sit on the twine, but you should understand that speed in this matter is not a priority, because everything must be safe. Consider what you need to do to achieve your goal.

Twine is useful in itself, it helps to stretch the ligaments and has a beneficial effect on the joints. It also helps to restore muscles after strength training. In addition, this exercise looks very impressive, so many would like to quickly sit on the twine at home.

Twine can be dynamic and static. Dynamic involves swinging legs to the head, static - the position of legs apart. Both types can be performed in the longitudinal and transverse directions.

Longitudinal twine involves the position of the legs, in which one leg is put forward and the other back. They make up one line and, as it were, “continue” each other.

With a transverse twine, the legs are bred to the side. It is more difficult than the longitudinal one, so it is recommended to master the longitudinal stretches first.

Each twine has its own preparatory exercises. But first you need to take into account the general rules to help you quickly sit on the twine at home:

You need to practice every day. Half-hour daily sessions are much more effective than many hours, but very rare. It is better to stretch twice a day - in the morning and in the evening. It is this regularity that will help achieve excellent results in just a few months.
You need to start stretching for twine only after warming up exercises. A light cardio load will be enough: running, jumping rope, and so on. In no case do not stretch the ligaments that are not warmed up, as this can lead to injury, after which a long recovery is required.
When exercising in a cold room, put warm socks or tights on your feet. If the ligaments are warm, then the risk of injury will be significantly reduced.
Half of the exercises in the program should be aimed at dynamic loading (swings), and half - at statics.
The back should be kept straight during stretching.
You must learn to relax - this will help prevent pain.
Breathing also needs to be given enough attention. Inhalation and exhalation should be uniform, do not hold your breath.

If you seriously want to do splits stretching, you should take care not only of physical activity, but also of lifestyle. It is recommended to eat less fat and meat, as such products contribute to the fact that the ligaments coarsen and stretch worse. Also, for the elasticity of the ligaments, you need to drink plenty of water. Another point is the psychological flexibility, which should complement the physical.

How long can you sit on the twine?

Only a person whose ligaments are very flexible by nature can sit on a twine in a week. But this does not happen so often - basically, longer work is needed. A person who has always been stretching, but never set out to sit on a twine, may well master this exercise the first time. For the rest of the people who have not previously been involved, the process of mastering the twine will take some time - several weeks to several months depending on the level of training and characteristics of the body.

Also keep in mind that it is much easier to quickly sit on a longitudinal twine than on a more difficult transverse one, so this particular variation should be mastered first. A perfectly acceptable goal that you can set yourself is to sit on the twine in a month. It is for this period that you can focus on when compiling a training program for yourself.

Experts say that you can quickly sit on the twine, but the most important thing that you should adhere to in this matter is gradualness. When stretching, you do not need to compare yourself with someone else - those who work with you, instructors on video, and so on. Everyone has different characteristics of the body, and the results, respectively, too. Moving every day even a centimeter or millimeter, you are already much closer to the goal. Compare yourself only to yourself yesterday.

How to quickly sit on a twine: exercises

If you are wondering how to quickly learn to sit on the twine, regularly perform the exercises below.

Exercise 1. Dynamic exercises - leg swings

In this exercise, you need to swing and raise your leg as high as possible. Due to the inertia of the swing, the height of the lift increases. Mahi are done in a standing position: forward, backward and to the sides. Perform on each side 20-30 max.

Another monitor lizard - from a position lying on its side. At the same time, the leg rises up, and then drops to the head. You can hold it near your head, and then lower it back.

Exercise 2. Tilts from a vertical position

All kinds of inclinations are aimed at stretching the body and legs. Also, most vertical tilts contribute to the stretching of the hamstrings.

You need to stand up straight, straighten your back. Tilt the body forward and then down. At the same time, do not bend your knees and back, do not bend in the lower back. Already at half the slope, you will feel tension under your knees. A rounded back helps to lean lower, but the meaning and effectiveness of the exercise is lost.

You can do dynamic tilts - 30-40 repetitions with your fingers touching the floor, as well as static ones, in which you need to bend over and stay in the tilt position for 30-60 seconds. It is better to alternate both types.

Exercise 3. Work with the ballet bar

The crossbar, which is strengthened horizontally along the wall, is called the ballet "machine". With it, you can perform many effective exercises that help you sit on the twine. The starting position is always the following: you need to stand on one leg, lift the second and place it with your heel behind the bar. To maintain balance with your hands, you can hold on to the machine.

Squat down to keep your raised leg above the bar.
Tilt your body to the side, down, forward, while leaving your foot on the bar.
Move your foot along the crossbar to the sides and forward. In this case, the leg that is on the floor must remain motionless. If the body is located facing the bar, the leg will “move” to the side, and this will be a stretch on the transverse twine. In the lateral position, the leg can move forward or backward, and in this way you will prepare yourself for the longitudinal split.

If you practice at home, and you don’t have a ballet bar, you can use a wall bars, table edge, beds, bedside tables as it. You can also diversify the workout by working on different groups of ligaments, changing the position of the foot. If the foot and toe are stretched along the same line, one group of ligaments will be stretched, but if you place the foot at right angles to the knees and point your fingers up or pull towards the knee, you will work out other ligaments.

Floor bends for sprains

These exercises are done on the floor. They stretch the ligaments of the calves, groin, popliteal ligaments.

Sit on the floor, spread your legs to the side, bend one of them and pull your foot to the inside of the thigh of the other leg. In this position, tilt the body, while trying to stretch your arms forward on the floor as much as possible.
Put almost the same, only one foot rests on top of the thigh of the second leg. From this position, tilt the body forward.
Exercise "Butterfly". Bring your feet together, pull them to the groin, from this position, try to put your knees on the floor. If it is difficult, you can help yourself with your hands, gently pressing them on your knees and trying to lower them down.
Tilts from the "butterfly" position. The body should be tilted as close to the floor as possible, hands should be pulled forward. To track your progress, you can draw a line on the floor to reach for, or place an object in its place. Having reached the intended place, move your border a few centimeters and reach for it already.
Spread your legs to the sides. Do the same forward bends, trying to touch the floor with your chest and stomach. After a month of training, you will be given just not only this, but also complete folding - you can place the torso between the divorced legs. This exercise can be either static or dynamic. In the static version, the inclined body must be held in this position for up to a minute.
From a position with legs spread apart, tilt the body to the sides, forward to each leg.

You need to finish the exercises with restorative actions. After stretching, take a warm shower or bath, apply a warming cream to the area being worked out, which will help improve blood circulation and relieve pain.

Features of transverse twine

Those who have already mastered the longitudinal split can start working on how to quickly sit on the transverse split. It should be noted that this is quite difficult. It happens that a person gets a longitudinal twine in a few weeks, but a transverse stretch is possible only after a year of regular exercise.

To master the transverse twine, do the following exercises:

Perform all stretches not in the longitudinal, but in the transverse direction. Their dynamic load will be useful swings to the sides.
From the longitudinal position, try to go to the transverse. For example, lift your leg up on the bar to stretch longitudinally, and then, without removing your feet, turn your body to face the machine, into a transverse position.
If you are already sitting on the longitudinal twine, use a bench or chair to strengthen the stretch. You need to stretch more than 180 degrees. Thanks to the additional support, you can go lower by increasing the angle of stretch.

With these exercises, you will be able to achieve your goal. There may be times in your workouts when you feel like you're standing still. In this case, the main thing is not to give up and not stop exercising. Continue to persevere with the exercises, and at one fine moment you will still get the coveted twine.

Many fitness beginners aim to sit on the twine. The goal is worthy and worth the time spent if the twine is really needed (do martial arts, gymnastics, acrobatics, etc.). In this post we will talk about twine for beginners.

Despite the huge number of tips and videos on the topic of twine on the Internet, there are very few of them that are really valuable. Mostly stupid and irresponsible pop. The thoughtless use of such advice in practice can easily lead to serious injuries to the joints and muscles, and even to disability. This, of course, is about stretching through pain and when attempts are made to sit on the splits with the help of an overweight partner who has leaned on you with his whole body.

In this post, I will give the most important information about the twine and show you how to do it really right.

What is twine?

Twine is a figure of gymnastics and acrobatics, in which straight legs are spread apart along one line (transverse twine) or one leg is directed forward and the other back (longitudinal twine). In this case, the legs are pressed to the floor along their entire length.

To assume the split position, it is necessary to develop significant flexibility in the muscles of the legs and pelvis. The essence of training for the development of the twine is to gradually achieve such flexibility that will allow you to easily take the desired position.

How to sit on the twine correctly

When you look at pictures on the Web of people sitting in a twine, you are unlikely to ask yourself the question “is this twine done correctly?”

Most people don't even think how to sit on the twine. The cross split is almost always performed correctly, since its biomechanics is extremely simple (the legs must be in the same line). And we'll talk about it below. But with the longitudinal twine, serious clarifications are needed.

This is what an incorrect longitudinal twine looks like

It's not clear why it's wrong? For a beginner, this is extremely important - to understand what the wrong twine looks like. Read on! I'll explain everything.

How to sit on the correct longitudinal twine

Pay attention to the leg being pulled back and the position of the pelvis. In the first three photos, which show the wrong split, you can see the most common mistake that most splits make. This is an unnatural position of the hip joint of the leg retracted back. In this position, the ligaments (joint sheaths) of the hip joint experience very incorrect twisting and can be easily injured. This instantly leads to instability of the entire joint, discomfort in it, clicks when walking, etc. The most stubborn supporters of doing the splits at random can easily end up in a hospital bed, as they can lose the ability to simply walk due to severe pain.

For clarity, I drew this diagram so that you understand exactly how to sit on the longitudinal twine.

The leg that is taken back should be taken exactly back, and not to the side. In this case, the foot should be tucked inward, not outward. The knee should be pointing straight down, not to the side.

The pelvis should not turn around after the leg laid back. It should remain in a natural upright position.

By following these simple rules, you will save yourself from extremely unpleasant consequences.

How to sit on the correct transverse twine?

It is believed that sitting on a transverse twine is much more difficult than on a longitudinal one. But this statement does not match my experience. Properly performed longitudinal twine also requires a lot of time and effort.

This is what the cross twine looks like.

Please note that this is a way to perform splits with the toes and knees turned up. This is the simplest version of the transverse twine. It is to him that you should begin to strive when you start training for flexibility.

If you turn your toes and knees forward, you get a much more difficult option, which not everyone achieves.

This is a transverse twine in the full sense of the word. And it will require a lot of time and effort from you.

Twine rules

Now let's talk about the rules related to the development of twine. And at the same time, we will dispel some of the stupidest myths that are very common on the Internet.

How fast can you sit on the twine?

Nobody knows for sure. Even those who promise you "splits in one day" or "sit on the splits in one week." Flexibility is a very personal thing. There are people who are very gifted with plasticity. They get almost everything right away or almost right away. Body tissues are plastic and mobile. There are people with average flexibility. They need to work hard, but the results will be very good in a couple of weeks. There are people who are not very flexible (as they say "wooden"). But even in this case, developing flexibility is worth it. Moreover, it is precisely such people who should place a strong emphasis on flexibility in their training.

The most realistic period for which the most ordinary person with average data can sit on the splits is six months. And I fully agree with this strong statement!

How much do you need to train to sit on the twine?

To develop the ability to sit on the twine, you need to train 5-6 times a week for 30-60 minutes.

What exercises to do for twine?

Flexibility exercises are static, dynamic and ballistic (a kind of dynamic).

The best results are achieved by those who use all these types of exercises, and not just freeze for half an hour in the twine position.

How long to pull the muscles?

To develop the ability to sit on a twine, each exercise is performed in 2-3 approaches. If this is a static exercise (stretched and held), then 30-40 seconds is enough. If this is a dynamic exercise, 15-20 repetitions per set is sufficient. Rest between sets can be no more than a minute.

Is it necessary to “open” the hip joints for transverse twine?

When I hear or see how trainers forcibly put a person in a split, sit in a lotus position and stand on the hips of a poor client with all their (sometimes very significant) weight, I involuntarily shudder. Do these people understand what they are doing? The client allows himself to be maimed, and the coach (out of illiteracy and irresponsibility) maims the poor fellow.

Do not allow such experiments to be carried out on yourself! For you, they will certainly end in a hospital bed. The development of flexibility is generally not rushed. Develop flexibility gradually, without pain and sudden movements. This is a guarantee of quick results and no injuries.

Now you know much more about how to do the splits. Use this knowledge and ask your questions in the comments.

More about twine

Before you sit on the twine at home, it is important to familiarize yourself with the basic rules. Good stretching speaks volumes about muscle elasticity, body flexibility, and a healthy spine. If a person knows how to sit on a twine, it means that he does not have salt deposits in the joints, and he also has good control over his own body.

You can improve stretch in your legs with a few exercises at home. Performing self-training several times a week, it will be possible to make the muscles stronger, they will be less prone to injury. Thanks to the regular complex, it is easy to improve blood circulation in the pelvis, sacrum, ligaments, and also strengthen the ligaments.

This article provides guidance on how to properly prepare your ligaments for splits. A small set of exercises will help to achieve a good stretch for both an adult and a child. Preparing your body for splits in a gentle way will not be difficult, following the tips below.

Before moving on to training, you should pay attention to a few important tips:

Practice at home regularly at least 3-4 times a week. Constant small physical activity will allow you to gradually prepare the ligaments for twine;
Exercises should take at least 30 minutes in time. If you do less classes, this will increase the risk of injury;
In the process of training, you should not rush, it is important to be patient;
If during stretching there is a sharp pain in the muscles, then the exercise should be completed;
After the end of the lesson, it is important to allow the ligaments to recover and do not overload them;
Care must be taken to muscles were warm and if the room is cool, then put on leg warmers and socks;
It is recommended to learn how to relax properly - this will reduce the manifestation of pain during stretching.

Running and jumping will help warm up the muscles and prepare them for the splits.

Before moving on to stretching, you need to perform several warm-up exercises. Cardio exercises in the form of running, jumping, squats will warm up the muscles before training. If you start stretching without first warming up, you can easily damage the ligaments. Warming up the muscles in the form of a hot bath or warming ointments will not give the desired effect.

During the exercises, it is important to follow the back, it should be straight. When exercising, you need to breathe properly. In the process of stretching, breathing should be smooth, without delay. Half of the exercises should be aimed to static, and the other part of the training - on dynamics(mahi).

There are two types of twine: longitudinal and transverse. In the first case, one leg is in front and the other is behind. It is much easier to sit on it than on the transverse one. In the second case, the legs are bred simultaneously to the sides. In order to sit on the transverse twine, attention must be paid to longitudinal stretching.

At first, you should not ask someone to help with stretching. It will be difficult for an inexperienced “assistant” to assess how to pull and with what force to press on the “student”. Such assistance may end in rupture of ligaments.

Contraindications to exercise

Twine should be abandoned in cases where there are health problems. Below are the main contraindications in which it is necessary to exclude this type of training.

Stretching Contraindications

1 Hypertension. With increased pressure, additional loads can provoke malaise.

2 Spinal injury. In the process of training, back problems can provoke an additional risk of complications.

3 Inflammatory process in the hip joints. Sore lower back

4 Leg bruises as well cracks in the bones. Cracks in the pelvic area are considered especially dangerous.

Bruises, fractures in the bone, and other injuries are a contraindication to training

During exercise, the body is under stress. When health is in order, it is much easier to cope with minor discomfort. If there are contraindications to training, then it is much more difficult for the body to recover, and in this case, health may worsen.

How to prepare as an adult?

Before moving on to stretching (as mentioned earlier), you must first warm up the muscles. Before you sit down on your own on the twine at home, you should fix yourself in each position for stretching 30-60 sec. It is important to alternately perform exercises to stretch the front, back and inner thighs.

In order to stretch the back of the thigh, follow the following scheme:

Get on your knees. The body must be in a level position. Hands on the sides, along the body. The gaze looks forward;
Straighten your right leg in front of you. Tilt forward to the leg, the foot looks “at itself”. Shoulders are on the same level. The back foot is flat, lies on the floor, at the level of the knee;
Repeat the exercise on the left leg.

When performing the exercise, it is important to correctly stretch to the straight leg, the back leg is bent at the knee, the foot lies on the floor

Stretching the front of the thigh is necessary with the following exercise:

Get down on your knees. Buttocks are located on the heels. Hands in front, you need to lean on them slightly. The gaze looks forward;
Make a lunge on the right leg. The foot is located under the knee. The back leg is straight and lies completely on the floor. After that, lower your hands to the floor and rest your palms down;
Repeat the exercise for the left leg.

First, you should alternately stretch to the right and left legs, and then forward - the chest is located between the legs

Thanks to the alternate leg extension, it will also be possible to stretch the inner surface of the thigh. Stretching is performed according to the following scheme:

First of all, you need to sit in the "butterfly". Both legs are bent at the knees, feet are connected to each other;
One leg remains bent at the knee, while the other straightens to the side;
A tilt to a straight leg is performed. We stretch the chest to the knee. Hands are located on the sides of the leg;
Change leg.

Second position - reach for a straight leg