If you set the goal to sit on a longitudinal twine, then training is now an integral part of your life, and a sedentary lifestyle is her worst enemy. Be patient, because the muscles are drawn quite a long time, even longer than increasing in the gym. You can pull their homes during fitness classes, for watching the film. For longitudinal twine, it is not necessary to stretch all muscle groups on the legs, so you will spend relatively little strength and time to workout, but perform them often. Remember the exercises from this article and you will easily sit on a longitudinal twine.
How to sit on a longitudinal twine: the first exercise
Start with easy exercise to warm your leg muscles. This exercise implies the execution of the "springs", that is, taking the right position, you need to eat a little thigh.
- Put one leg at an angle of 90 degrees, and the second place back so tightly to the floor as soon as you can.
- Now turn the foot of the first leg inside.
- Relieved your hands into the floor, and do not bend them in the elbows.
- Keep your back straight.
- Springs about thirty seconds.
Relax and repeat again. Total need three repetitions for each leg. Try to sit as deep and spring longer.
How to sit on a longitudinal twine: the second exercise
For this exercise you will need a chair or another sublime object. It is important that it is solid and reliably fixed.
- Put the chair as close as possible to the wall so that it does not move and prevented you.
- Leave one leg on the floor, and roll on the chair to the chair up.
- Quietly move the foot on the floor to the side.
- As soon as you reach the limit, start to swing up a little up.
Like all stretching exercises, you need to try to do as much as possible. Watch your foot to be not in a strongly slippery sock, otherwise she can go to the side of the floor, and you will get injury. Exercise barefoot either in special socks with small silicone inserts on the foot.
How to sit on a longitudinal twine: third exercise
This exercise requires a longer fulfillment, but it will very effectively stretch the lead leg.
- Lie on the floor and relax. Feet and hands pull straight.
- Now lift one leg so close to yourself as soon as you can. Please note that the second leg should remain on the floor.
- Hand on the opposite side, help yourself stretch.
- We simply press the second hand tightly to the floor.
Perform such mahs for forty seconds, try to make the amplitude of Maha more and more. Relax about twenty seconds, that is, twice as smaller than the exercise. Repeat five times with each foot.
How to sit on a longitudinal twine: the fourth exercise
It's time for you to try to sit on the desired twine, but do not rush to not harm yourself. First prepare the necessary gear:
- Two sublime objects to rely on them with their hands. If you are doing at home, you can build small columns from books.
- Two folded gymnastic rugs or small pillows.
Put the two sublime items near yourself to rely on them. Under the feet, lay the pillows so that your legs do not slip by chance. Start gently and slowly sit on the twine. The main thing is not to rush, your muscles must get used to their position. It is better to fulfill a lot of approaches with short sessions than immediately try to sit on the twine.
With such disadvantaged exercises, you will sit on a longitudinal twine in extremely short time. The main thing, do not forget to do everything neatly and regularly. Be sure to stretch the muscles in the morning and in the evening half an hour.
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