Twine for beginners

Stretching is often associated in humans with the ability to easily sit in longitudinal and transverse splits. These skills become a sign of athleticism, flexibility, and a healthy lifestyle.

The 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 also achieve good results at home.

Training

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

© fizkes - stock.adobe.com. One of the yoga asanas is a downward-facing dog

Sensations 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 shouldn't get tired 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 leg warmers 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 you are already over thirty and by nature the ligaments are bad and stretch for a long time. The desired result will be achieved with daily training, it just will take longer than at 16 years old.

There are requirements to consider before starting to stretch.

The twine for beginners is:

• Obligatory thorough warm-up and warm-up of all muscle groups, not just those on the legs. It is very important to prepare the entire musculoskeletal system for stretching, otherwise the risk of injury to the back, pelvis or shoulders increases.
• Smooth and gradual training. Beginners should avoid jerking and exerting strong pressure on the ligaments. Pain may be present, but should be tolerable on the verge of pleasant sensations. Cutting and tearing sensations, any unpleasant manifestations in the joints cannot be tolerated.
• Regularity of training. Each lesson brings the desired result closer. You need to do 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. There is no need to recklessly wait for an instant result, so that, without waiting, to be disappointed and quit.

A good motivation would be an achievement diary to keep track of your progress. If there is one, it means that the training is performed effectively and it will definitely work out to sit on the twine.

Self-training safety rules

Stretching at home without the supervision of an experienced trainer requires increased attention to safety rules. The pursuit of quick results can lead to serious ligament and muscle injuries 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

Sitting on a twine in a week or even a month will hardly work if you have never had a good stretch before. Systematic exercise, perseverance, and attention to sensation will help prepare your muscles, ligaments and joints well enough. To avoid tears and painful sprains, you need to carefully “listen” to your own feelings, avoid overloading, not set yourself any deadlines and try to enjoy the process. It is important to praise yourself for your progress and not stop reaching out.

Warm up

Warm-up is always necessary. A little exercise on all muscle groups, joints and ligaments will help avoid pain and injury. Don't jump too quickly to stretching. The better the preparation, the more enjoyable and productive the path to the split will be.

Schedule

The training days are scheduled individually. It depends on the goals you set yourself. A full-fledged 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 exercises. On those days when full-fledged stretching is not carried out, it is enough just to warm up the ligaments a little with a light warm-up or perform several yoga complexes. This will help avoid muscle soreness.

Technique and rules

Beginners should avoid sudden jerks, swings and dismounts. Each exercise runs smoothly with intelligent and thoughtful load distribution.

For progress, a sprain must go through a pulling pain that is tolerable.

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

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

Stretching types

There are two main types of stretching: static and dynamic. With static, the exercises are aimed specifically at sitting in the 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 swinging with a short amplitude.

Clothing

Clothing should not hinder movement and interfere with the work of ligaments and muscles. It will be good to wear socks or slippery shoes so that your legs can easily move apart and stretch under their own weight.

© fizkes - stock.adobe.com

Time control

To control your workout time, it is convenient to use dedicated smartphone apps or a simple timer to alternate exercises and at the same time pay enough attention to everyone. Feeling pain and discomfort, many quickly finish and move on to what is given easier. In this case, it will take a very long time to wait for the twine.

Food

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.

Tips & Tricks

There are some more simple tips for those who want to do the splits:

• To stretch the ligaments well, especially those under the knees, the feet should be held towards you, and not extended.
• Keep your back and shoulders straight when doing the exercises. If that doesn't work, it's best to take extra tools, such as bricks or chairs. If during stretching knees or back begin to hurt, then the technique is violated and the load is distributed unevenly.
• The most productive time to stretch is in the morning. However, at the very beginning of the workout, it is better to conduct it in the late afternoon, since by this time the body is 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 be traumatic.

Longitudinal twine complex

With the longitudinal split, the same motor apparatus is used as when running and walking. There are many exercises for this type of stretching.

Forward lunges

1. 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.
2. The second leg is straight, the emphasis is on the hands.
3. At the lowest point, make several swinging 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, pushing off the floor.

© fizkes - stock.adobe.com

Deflection from lunge

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

© nikolas_jkd - stock.adobe.com

Deflection from the knee

1. A forward lunge is performed, but the previously straight back leg is placed on the knee.
   

   

   © Syda Productions - stock.adobe.com

2. Rest your hands on the lower back and bend your back as much as possible. Tilt your head back or keep it straight.
   

   

   © fizkes - stock.adobe.com

Lunge push-up

1. A wide lunge is made forward, the lower leg of the supporting leg is held perpendicular to the floor, the second leg is straight and rests on the fingertips.
2. The palms are lowered to the level of the feet on one side of the supporting leg, the chest is kept close to parallel with the floor. With springy movements, a downward tilt with the chest is performed, the arms are bent at the elbows.

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

Longitudinal twine

1. The position of the legs is like a lunge.
2. 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.
3. At the same time, palms can be firmly resting on the floor or in special bricks, and the back can be left straight.

© khosrork - stock.adobe.com

Cross twine complex

The lateral stretch is more difficult, but the health benefits are invaluable. Thanks to this twine, the pelvic floor muscles are stretched and saturated with blood, which is very useful for the prevention of gynecological and proctological diseases.

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

The preparation for the cross twine may take a longer time.

You can sit in it with the regular performance of the next complex.

Back bend

1. Put your legs wide, so that they form an equilateral triangle with the floor.
2. The hands must be resting on the lower back and bending back as much as possible. The exercise worked if you could see the floor behind your back.

It does not always work out right away, it is worth continuing to train and over time the back will become more flexible.

Forward bend with extension

1. The legs are wider than the shoulders, so that tension is felt on the inner thigh.
2. Hands need to be raised up, connected and turned out with palms up.
3. Next, you need to stretch your arms and head up and, in this extended state, tilt forward until your back is parallel to the floor. The back should be kept straight without rounding the lower back.

Folding on the crown

1. Feet in the position from the previous exercise, then bend forward.
2. You can not bend your knees, round your lower back. The tailbone is directed upward, the back is as straight as possible.
3. The exercise worked if you managed to put the top of your head on the floor.

© undrey - stock.adobe.com

Folding on elbows

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

© undrey - stock.adobe.com

Deep knee squat

1. The starting position of the legs is the same, the arms are raised in front of the chest, the feet are turned outward.
2. 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.
3. 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.

© fizkes - stock.adobe.com

Weight transfer

1. Starting position - legs are spread as wide as the stretch allows, palms are resting on the floor.
2. The body moves to the bent leg, while you need to stretch and straighten the second. The feet should be completely touching the floor.

For a more difficult level, you can hold your ankles with your hands and carry out weight transfer only at the expense of the leg muscles.

Transverse twine

1. Spread your legs to the maximum width, lean on your palms or elbows and try to lower yourself with each movement.
2. On inhalation, you should strain the muscles, and on exhalation, try to relax them.

© Nadezhda - stock.adobe.com

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

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

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