How to sit on a twine in 10 minutes at home? Exercises for stretching

How to quickly sit on the twine? Stretching at home.

Any sport is great achievements, efforts on oneself and difficult training. It is necessary to set a goal and go to the end - to its achievement.

Leg-split - This is a sporting position, which requires a certain elasticity of tissues and joints.

To achieve the necessary effect, you need to perform preparation daily for 20 minutes.

If with free time the problem, then you can perform special exercises every other day.
In this case, you may not succeed in a short time to sit on the twine.

Beginners need more time for the training itself, and

it is enough for athletes to stretch the muscles for 10 minutes and you can immediately sit in a position.

Shpagat: How to quickly sit on the twine?

• Only a person himself can force himself to produce classes and become better and more beautiful.
• The key to success is a clearly set installation for yourself and the awareness of the upcoming loads that need to be overcome.
• This is the only way to easily and quickly sit on the twine.

How to quickly sit on a twine?

This question is often asked by novice athletes and those people who do not know what efforts need to be made to achieve the goal.

Important: correctly evaluate your physical capabilities. There is no need to repeat for professional athletes, because they have for many years of hard training for many years.

Tip: Do not immediately perform complex tasks so as not to harm your body!

Many people cannot sit on twine even after several months of stubborn self -training.
Each person has their own characteristics of the body, so one is easily given something, while others need to try to achieve good final results.

Therefore, to quickly sit on the twine will not work in those people who do not have good flexibility by nature.

How to sit on a twine without preparation? - Practical advice

To quickly sit on the twine, you need:

• endure the pain
• strive to improve results and
• great desire
• Do not stop halfway, even if you are sure that nothing happens and disappointment has come.

Important: when performing the tasks set, you may have muscles pain - this is normal if the pain is not possible. If there are sharp colic, finish the warm -up.

Remember: muscle tearing is a painful injury that needs to be treated. Therefore, do not bring your classes to a painful state of tissues. Exercises should be carried out easily and with pleasure.

How to sit on a twine without preparation?

Such a question is often asked by people who have never been engaged in sports exercises in their lives or did it very rarely.

In order to have good stretching and flexibility, you need to train yourself daily, stretching at a slow pace, without sudden movements. Such practical advice will help all beginners:

An important part of the preparation is a warm -up.

• Heat muscle tissue, running in place, jumping with a rope and squatting.
• A good lesson for warming up all the fabrics and joints is swings with straight legs in different directions
• Preparation exercises should be performed with a straight back

After the warm -up begins muscle stretching - The long stage of training.

Without stretching twine, it will not work perfect

Important: treat the preparation responsibly. It is necessary to spend 10 minutes on warming up tissues and at least 5 minutes to stretch.

Stretching for twine - video

When a person is engaged in at home, there is no coach next to him who can tell and advise something in a particular situation.

How to correctly extend the twine on the twine?

The video allows you to see what the position of the body should be and how much time you need to perform each task.

Video: stretching for beginners for every day / stretching

Shpagat exercises - independently learn the twine, instructions

When warm -up exercises and stretching are completed, you can start performing training tasks for twine.

The instructions will help to learn the twine yourself.

Remember: Perform tasks for twine constantly. This is the only way you will see the results that will improve every day.

AN EXERCISE:

• Sit on the floor, spreading your legs wide to the sides.
• Lean deeply forward, while pulling your arms forward.
• If there is a non -painful pain, linger in this position
• Stand out of the previous position and after a few minutes repeat the exercise again

Remember: if you completed all the tasks for stretching and started the main training, it is forbidden during a break between exercises sits on a chair. The muscle tissue will relax and lose elasticity. The break between classes should take place on the legs (you can lie on the floor, but not sitting down). Otherwise, you will have to repeat all the training tasks for stretching again.

AN EXERCISE:

• Put one leg to the side
• The second should be bent at the knee
• Bend in the direction of an extended leg
• The gap from this leg to the floor should gradually contract

AN EXERCISE:

• Sitting on a flat surface, spread your legs to the sides
• Put your hands on the surface in front of you
• Carry the weight of the body on your hands, raising the pelvis from the floor and leaning forward.
• Drink your legs on the sides, reducing the distance between the pelvis and the surface

Shpagat at home - how to sit down correctly?

Small children and adolescents under 18 are much easier to purchase a good stretch.

But, if there is no natural flexibility, even a child can be difficult to master the twine.

Many adults may need to master exercises up to several months.

The level of physical training is of great importance. If you used to be engaged in athletics, dancing, basketball, volleyball, it will be much easier for you to sit on the twine yourself at home.

How to sit down correctly so as not to damage the muscles?

IMPORTANT: Do not put stiff restrictions in front of you. Listen to your body. If you overdo it with training, the risk of serious injuries increases.

• Perform exercises until pleasant pain in the fabrics appears (the pain should be pleasant, not severe).
• A little discomfort during classes is normal.
• Do not demand more from yourself than you can do.

ADVICE: Watch how you breathe. Breathing should be calm, even during increased self -training.

Shpagat per day - quickly and correctly

If you used to play sports, then you can really sit on the twine in a day.

The main thing in such a matter is not fast, but right.

Perform muscle warming, devoting to each exercise for 1.5-2 minutes.

Effective exercises that will allow you to sit on the twine in one day

AN EXERCISE:  Lugs.

• Take a step forward and bend the leg, which is ahead, 90 degrees
• The leg that remains behind the body, lower it to the knee
• Move the pelvis forward and linger in this position for a few seconds
• Return to the starting position and repeat the exercises with the second foot

AN EXERCISE: Alternate legs stretch.

• Sit on the floor
• bend the leg at the knee so that it is between your hands
• The other leg should be straight and located behind
• Bend forward, clinging to the leg as much as possible, lowering your head

AN EXERCISE:

• Kneel down and straighten one leg in front of you
• Put your hands on the hip and tilt forward
• When tilted down, fix the body for a few seconds

AN EXERCISE:

• Put the case on the floor on the back.
• One leg should be bent at the knee, and raise the other up and wrap it with your hands, attracting it to you.
• Make 10 such approaches, and
• Repeat this exercise with another foot

She sat on the twine, muscles hurt - what to do?

Each person has the opportunity to achieve success. Do not start training if there are any injuries of muscles and bones, as well as after the injuries of the spine. It is forbidden to train if blood pressure is increased or there are cracks on the bones.

Remember: it is important not to harm yourself and your body, so as not to deal with the consequences of incorrect training.

It often happens that the girl sat on the twine and her muscles hurt. What to do in this case, and how to relieve pain?

• A good painkillers should be drunk
• If there was no medication at hand, a hot bath will help, albeit for a short period of time
• A good tool is massage on the preheated muscle

Important: if severe pain occurs, consult a doctor to exclude muscle rupture and ligaments. Self -medication in this case can be dangerous.

Tip: if the pain is not possible, but when taking painkillers, it does not pass - consult a doctor.

With the improper performance of the exercises, the sciatic nerve is pinched, which is why pain in the form of bastards occurs. Symptoms of this disease are severe pain in the perineum.

Longitudinal and transverse twine - photo

The twine can be performed in two versions - longitudinal and transverse. If you were able to perform a transverse appearance, then this does not mean that you can also easily make a longitudinal twine. In the photo you can see what both options for twine should look correctly executed.

Home stretch - how to sit on longitudinal and transverse twine?

The position of the body with deployed socks up is a simple version of the transverse twine. If you are a newcomer in sports, perform just this type of twine. Long and stubborn home stretching will help to sit on longitudinal and transverse twine.

The main rule in the development of a flexible body is “not rush”. Flexibility and stretching is developed over time. The less you rush, the better and stable the result will be.

How to sit on a twine in 10 minutes?

This question is often asked by beginners who do not understand that you can sit on the twine after conducting hard classes for a long period of time.

You can sit on the twine in 10 minutes, if you train for half an hour a day for a certain period of time, performing stretching and flexibility exercises. In a year or two, you will get to sit on the twine in 10 minutes, and with constant classes for several years, you can a network on the twine immediately after a short warm -up.

Stretching for beginners, twine for beginners - tips and reviews

As mentioned above, the basis of a successful twine is a good elasticity of muscles. It is necessary to work on it, improving and developing muscles. Stretching for beginners and twine for beginners can be performed if there are no contraindications - injuries of bone tissue and joints and various inflammatory processes.

Our tips and reviews will help to correctly fulfill all the tasks of stretching and developing flexibility, and will also help to avoid injuries. If the injuries happened, consult a doctor.

Such tips should be highlighted from professionals who will help to achieve good results:

• Pay attention to breathing. It should be measured. Control your breath during all exercises
• Slow down - good stretching results. All exercises for flexibility and stretching must be performed slowly. Sudden movements can lead to injuries and sprains
• Holding negative emotions. During training, something may not work. No need to be angry, even if it hurts. Rest a little, and start all over again
• Light dinner. Do not eat meat at night and before training. This reduces muscle elasticity. A light snack will help you feel easy while performing complex exercises

Set the fulfillment to you. Act harmoniously, performing all the tasks sequentially. Warm up your muscles before training and do not strive to get a quick result. If there is a sharp pain, stop classes, and consult a doctor. Follow your diet, play sports - this will be easier to achieve the desired results when performing a twine. Good luck!

Video: How do the splits ?