Any girl dreams of sitting on the twine, surprising her boyfriend, mother, friends. But how to do this in a short time and not harm your health? Let's try to figure it out.
The ability to sit on a twine is not only a skill, but also a healthy, beautiful and fit figure. During the exercises, you will acquire a graceful gait, even posture and an elastic body, the flexibility of which will hit everyone! The most important rule is that training should be done every day, starting from 10-15 minutes, in active movement. If you are engaged in diligent diligence, perform each exercise, laying out at 100%, then in about a month you will be able to sit on a twine with a stretch in just 10 minutes!
How to sit on a twine in 10 minutes - a warm -up
The main rule-always start training with a warm-up to start all the muscles of the body, strengthen cardiovascular activity and accelerate metabolism. Coaches recommend conducting all classes on a rubber rug, turning on rhythmic music. Exercises that will take no more than 5 - 7 minutes:
- Having heated the cervical region - rotation of the head, perform turns to the left, tilting forward back.
- Removing your hands - squeeze your hands into fists, make rotations in different directions, work with your shoulders.
- Warm up of the lower back - hands on the belt, work in circular movements of the hips and pelvis.
- Warming up the legs - the largest load on them will come to them, so they should be very well warmed up.
- Jump on the rope for about two minutes. Start slowly, gradually accelerating the pace, finish with sharp jumps up.
- Make 15 squats, with a straight back and a foot that is completely standing on the floor.
Now you are fully prepared for stretching!
How to sit on a twine in 10 minutes - stretching
- A slope with wide legs - sitting on the floor, dilute straight legs as wider as possible, carry out tilts with the entire body alternately to each leg, lingering in a position for half a minute. Pull in the center as far as possible, put your head on the floor. Feel how the ligaments began their work? So you do everything right. Lying for a couple of minutes.
- Direct tilt - sit down on the floor, stretch your legs in front of you, pull the socks. Lean with your whole body, trying to reach your fingers to your toes, fix the position for a minute, lowering your head between your knees.
- The main exercise, which is aimed at stretching the ligaments - make a wide step with your left foot as much as possible, and transfer the body weight to it, try to hold the thigh parallel to the floor, the breath is even, and put the foot of the right leg on the floor. Repeat the same with the other foot.
- An exercise Butterfly – initial position sitting, the back is as straight as possible. FROM fire legs in knees, feet together, combineheels click to yourself. Start slowly pressing your knees to the floor, at this time all the ligaments of the legs begin, you can feel a slight pain.How only lap touch paul, fix them in so position on the one and a half minutes. Back not strain, breathe smooth and deep.
How do the splits
After a month of training, it is allowed to try to sit on the twine. The main thing in this is not a simple business - not to overdo it, you could not sit down until the end today, you can tomorrow! Take care of yourself.
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