Cross twine: stretching, exercises that will help you sit on it, photo * Crossfit

Stretching

5K 0 23.08.2018 (last revised: 22.09.2019)

The transverse split is a difficult exercise used in gymnastics, acrobatics, martial arts, in which the legs are spread in opposite directions to an angle of 180 degrees or more. Unlike the longitudinal split, in which one leg is in front of you and the other in the back, with a transverse split, the legs are located on the sides.

To perform the movement, you need to prepare well the muscles and ligaments, develop the mobility of the hip joints and sacrum. It takes a lot of time to master the exercise, from a month to a year. It all depends on age, anatomical structure, congenital stretch marks, general physical fitness.

Cross twine - a step to health

Mastering it:

improves the elasticity of the groin muscles and ligaments;
restores blood circulation in the pelvic organs, prevents fluid stagnation;
facilitates the performance of power and anaerobic movements: the amplitude increases.

An important plus for girls: movement gives elasticity to the muscles of the groin and lumbar region, the period of gestation and childbirth is easier.

It also has negative points: with poor preparation, there is a possibility of stretching and tearing muscles and ligaments.

Warm up before twine

Warming up is the most important step on the way to doing the twine. You need to do it before every workout. This will help prepare for the upcoming workload. For this stage, rotations, jumps, squats, bends are suitable. It is recommended to combine movements with each other.

Any physical exercise is stress for the body, especially if they are unusual for it. Therefore, the warm-up should be started slowly, gradually increasing the pace and also gradually slowing down. It lasts an average of ten minutes. The fact that the warm-up was successful is evidenced by the perspiration on the forehead.

The exercise order can be as follows:

Rotation of the legs in the hip joints.
Rotation in the knee joints.
Ankle rotation.
Running in place.
© Syda Productions - stock.adobe.com
Jumping rope.
Squats.
Another variation of the leg swing squat.

To avoid injury, you also need to warm up the upper body. To do this, you need to make swings, rotations with your hands, push-ups. It is important not to overdo it: warming up should not lead to severe fatigue.

Preliminary preparation must be performed in a heated room, on a warm floor. In the cold, the muscles do not stretch and stretch well, and also quickly “cool down”.

After a short rest (2-3 minutes), you can start splitting exercises.

Tips for beginners

For beginners, dynamic stretching is further recommended: swings and rotations. You need to do exercises until muscle fatigue (about 10-15 repetitions).

The choice of muscle group, which needs to be paid the main attention during training, depends on physical fitness and individual characteristics.

The following exercises are recommended for beginners:

Standing or leaning your hands on the wall, swing your legs to the right and left. Increase the amplitude. Repeat the movement 10-15 times.
In the same starting position, swing your legs back and forth. Increase the height gradually. Repeat 10-15 times.
From a standing position, bend forward without bending your knees. Do not round your back in the lower back! Try to reach the floor. Then bend back, resting your hands on your hips.

Next, get down to more serious movements:

Lunge: Step forward, spine straight. Sit down, bending your knees, bottom point as in the photo. Change legs one at a time. Important! The back knee should not touch the ground, and the front knee should go beyond the tips of the toes. Much attention should be paid to posture and balance. The exercise, although for beginners, belongs to the complex class.
© dusanpetkovic1 - stock.adobe.com
Rolls: bend one leg, and extend the other to the side (with a straight knee). Transfer the weight of the body to the supporting leg, the back is straight. Hands at chest level. Spring up to a minute, change legs.
© Makatserchyk - stock.adobe.com
Bends: Sitting on the floor, legs spread wide. Take turns to bend to both legs. Spring and fix the pose for 10-15 seconds. You can do the exercise by bending one leg, then the other.
© Bojan - stock.adobe.com

For this set of exercises, it is recommended to use a special gymnastic mat.

A set of exercises to prepare for the twine

Before doing the exercises listed below, you need to warm up well (do the warm-up complexes described above). During training, it is important to be as relaxed as possible and breathe correctly.

Trainers recommend staying in each pose for at least half a minute, gradually increasing the time to two or three minutes.

Split movements:

The legs are wider than the shoulders. Feet, knees, hips turned outward. As you exhale, sit down: the pelvis drops as far down as possible under itself, the knees are pulled to the side (the hips should open as much as possible). Fix the pose. The spine is straight, the mass is evenly distributed. Tilt the body forward, rest your elbows on the inner thighs next to the knees. Pull the pelvis to the floor, add measured rocking. This exercise stretches the groin, inner thighs.
© fizkes - stock.adobe.com
In a standing position, raise the knee of one leg up and take it to the side. The second hand is on the belt. On exhalation, straighten and bend the raised leg (perform all actions with an extended foot). Repeat ten times. After that, pull the knee to the top with your hand and hold for half a minute. Repeat the exercise with the other leg. If you can't keep your balance, you can lean on a chair.
Spread your legs at shoulder level or slightly wider. While inhaling, raise the chest, while exhaling, tilt to the right leg. Linger in the pose for a couple of seconds. Repeat with the opposite leg. Then grab your shins with both hands.
Make a side lunge, try not to lift your heels off the floor. If possible, grasp the knee of the supporting leg with your hand, connect your fingers behind your back in a lock, stretch the spine.
© fizkes - stock.adobe.com
If you can't put your hands together in a lock, then keep them in front of you, as in the picture:
© llhedgehogll - stock.adobe.com
Sit on your heels, open your hips as wide as possible. Try to press your buttocks to the floor with your back straight. If this fails, put on a blanket. Pull the spine up. On exhalation, turn the body alternately in one direction or the other.
Move the body forward from the previous position. Rest your forearms on the floor, lie on it. Spread the knees to the sides (the inner thighs lie on the floor), the toes touch. This pose is called "frog".
© zsv3207 - stock.adobe.com
Get on your knees. Stretch the left leg to the side. Bend your right leg at the knee at an angle of 90 degrees. Repeat the same with the other leg.
Lie near the wall, press your buttocks to it. Stretch your legs up, trying not to bend, in turn lower your right or left leg along the wall towards the floor, resting your heel on the wall.
The starting position is sitting. Pull your feet towards you. Put your palms and elbows on the floor in front of you. Tilt the body forward. Stay in this position. Stretch out with raised arms and bend first to one leg, then to the other.
© fizkes - stock.adobe.com
Lie on the floor, lift your right leg up and clasp your lower leg with your hand, try to press your knee to your nose.
© Yarkovoy - stock.adobe.com
If it's hard, then the leg can be slightly bent or use a gymnastic elastic band. Try to press your tailbone, lower back and second leg to the floor and not tear it off. Repeat with the other leg.
Lie straight on your back. Put your hands perpendicular to the body. Straighten your right leg and try not to tear it off the floor. Bend your left leg at the knee and try to stretch it to the floor on the right side, as shown in the picture. Repeat with the other leg.
© fizkes - stock.adobe.com
Lie on the floor, raise your legs to perpendicular to the floor. Spread them apart to the maximum position possible for you, knees are straight.

For a workout to be effective, it must be done regularly, at least 3 times a week.

Twine

After compulsory preparation, they proceed to the main complex.

Butterfly

Prepares the muscles of the inner thighs, develops the tendons in the groin area:

Sit down, bend your legs and spread your knees to the sides, the feet touch each other.
Pull the heels towards you, press the knees springy to the floor (the spine is straightened).
© stanislav_uvarov - stock.adobe.com
Stretch your arms and tilt forward.
© stanislav_uvarov - stock.adobe.com
Perform 40-60 seconds in 3-4 sets.

Pancake

The movements stretch the inner and outer thighs and the tendons under the knees:

Sit on the floor with your back straight, legs apart as much as possible.
Stretch your arms and stretch forward without bending your knees.

Slopes

Exercise to develop the popliteal ligaments:

Take a standing position with the feet connected.
With a straight spine, bend forward, reaching your feet with your hands.
Be in a tilted position for five to ten seconds.

Bends are also performed in a sitting position. The task of the exercise is the same: reach with your hands to the foot with your back straight.

Pull elbows

Take a standing pose with legs wider than shoulders.
To improve the result, clasp your knees with your hands, you can put your legs a little narrower.
© bernardbodo - stock.adobe.com