Find out an effective technique on how to quickly and without the help of strangers sit on the twine at home. If you want to do twine, then you have to train for at least 30 minutes daily. At a young age, it is much easier to achieve what you want, since the ligaments are more pliable and elastic. However, even after 30 years, if you wish, you can achieve your goal. Today we will tell you which twine exercises at home are the most effective, and will help you solve this problem.
How to do twine at home: rules
The split is a useful exercise in itself, as it stretches the ligaments and accelerates the regenerative processes in the joints. Also, the twine is useful for bodybuilders, because with its help the muscles recover much faster after physical exertion. However, most of those who want to sit on the twine are attracted to this exercise not by its benefits, but by the effect on others.
It is customary to distinguish between two types of twine:
- dynamic - swing the leg until it touches the head;
- static - legs spread apart.
Both types of twine can be performed in transverse as well as longitudinal directions. The most difficult is the cross twine. We will already consider the most effective twine exercises at home, and now it is necessary to talk about the rules for performing the main movement:
- Daily activities - only regular training will bring you the desired result. We have already said that it is enough to train 30 minutes every day to get what you want. Don't assume that skipping classes and then bumping for hours will be an effective approach. If you really want to achieve a positive result, then you should practice twice a day: morning and evening.
- The main part of the workout should start only after a good warm-up. - to prepare the ligaments and muscles for work, you need a high-quality warm-up. This is the only way to warm up the articular-ligamentous apparatus. Otherwise, there is a high risk of serious injury.
- Do not exercise in a cold room - if this does not work, then you should wear warm leggings or tights. To minimize the risk of injury, the ligaments should be kept warm.
- Twine exercises at home must be dynamic and static in equal amounts.
- During exercise to stretch, keep your back straight.
- Watch your breath - Exhalation and inhalation should be uniform and without delay.
- Be careful with - if a friend helps you, then it is difficult for him to estimate the maximum limit to which you can "push". Even experienced trainers can hurt you in this situation.
- Nutrition and Psychology Program - try to reduce the amount of meat in your diet, as this product makes the ligaments coarser. To increase the elasticity of muscle tissues and ligaments, you need to consume a sufficient amount of water. According to psychologists, it is easier for people with a flexible psyche to sit on a twine. If you find it difficult to perceive everything new in life, then it will be somewhat more difficult for you to achieve the set task.
How quickly can you do the splits at home?
This is a very popular question, because each of us wants to achieve everything in the shortest possible time. If you have unique genetics and your body is naturally flexible, then with the right approach to organizing the training process, you can achieve success in a week.
However, there are very few such people and most of them will have a difficult path to fulfill their dreams. Sometimes people wonder if it is possible to do the splits in one day. This is practically impossible, although if you have sufficient training experience, for example, in martial martial arts, then it is quite possible that you will achieve such a quick result.
Everyone else should prepare for the fact that by doing regular splits at home, the goal can be achieved in a few months. You can even not talk about a faster solution of this problem, since it is simply not realistic. A girl, with a proper attitude to classes, may well sit on a twine in one month. However, this will take a lot of effort.
How to quickly sit on the twine: recommendations of a professional trainer
Any professional coach will tell you that in sports, positive results can be achieved only through hard work. You should not compare yourself with other people who may have managed to achieve the task in a short time.
It is possible that they are gifted with unique genetics, and only this fact speaks of some superiority. Of course, even the most gifted person must work on himself in order to achieve his goal. Once again, I want to say that you will definitely sit on a split if you strive for this.
The best twine exercises at home
Now we will look at the best twine exercises at home. They will help you sit in a longitudinal split. Since this goal is easier to achieve, then you should start with a longitudinal, and not a transverse twine. However, let's first get acquainted with the rules for performing these movements:
- Start each session with 20 minutes of cardio to warm up your muscles and joints. Only after that you can proceed to performing stretching movements.
- To speed up your progress, we recommend doing it twice a day. Remember that stretching in the morning is more difficult, but at the same time it is more effective than stretching in the evening.
- Stretching exercises for longitudinal twine can only be used static. When performing them, it is necessary to minimize the pulsating down-up movements in order to avoid sprains.
- Each static position should be held by you for at least half a minute. It is very important to gradually increase the amplitude and duration of the twine exercises at home. As a result, bring the time spent in a static position to two or even three minutes.
- During the stretching movements, you must monitor your sensations. Avoid painful sensations. As soon as they appear, decrease the amplitude or even stop training.
- Again, stretching exercises can only be effective if your joints are warm.
- Make sure that your back always remains straight and not rounded. Stretch the top of your head up, and when performing bends, lower your stomach to your feet, not your head.
- Check your results regularly by measuring the distance from your groin to the ground at maximum stretch with a centimeter.
- If you missed a few classes, then get ready to roll back your results. Exercise regularity is a major factor in your success.
- Don't set yourself a deadline for reaching your goal. Each person has a unique physiology and if someone sits on the splits quickly enough, then others will take a long time.
Exercise number 1
As you inhale, begin to lower yourself into a runner's position - your hands rest on the ground or sides. The front leg should form a right angle, and the back knee joint should be extended. Lower the pelvis as low as possible, but at the same time the knee joint of the back leg should not bend. It is necessary to linger in this position. Then, while inhaling, keeping your back straight, raise your arms up and reach for them, but the pelvis should lower at the same time. If you feel the muscles in your legs are tense and stretched, then the exercise is being performed correctly. Also note that while you are in a lunge, you need to evenly distribute your body weight on both legs.
Exercise number 2
Stay in a runner's position with both arms to one side of your front leg. Lower yourself onto your forearms without rounding your back. If you cannot immediately get down so low, then we recommend placing an object, or leaning on your straightened arms. This movement will help you effectively stretch your groin and hip joint.
Exercise number 3
The exercise is performed all in the same runner position. Lower the knee joint of the back leg to the ground, and place your hands on both strings of the front leg. Staying in this position, try to lower your pelvis as low as possible. You can perform several pulsating movements, but after that you should take a static position. When you reach a certain level of muscle and ligament stretch, the hind leg can be raised to increase the efficiency of the movement.
Exercise number 4
Return to a lunge position and extend your spinal column along the hip of your back leg. Exhaling air, straighten your legs and stretch your tailbone up. The forehead should be directed towards the lower leg, and the abdomen stretches down. Make sure that the back does not round during the movement. To make it easier for yourself and at the same time to increase the efficiency of the movement, hold your hands on the lower leg of the front leg.
Exercise number 5
From the lunge position, extend your straight leg forward, and the back at this moment is on the mat. Go into a slope and at the same time keep your back straight. Stay in this position and breathe evenly. With each new exhale, release the tension in your back leg slightly.
Exercise number 6
Take the position of a dove - with the left pelvic bone, you need to cover the heel of the right foot. Gradually deepen your position, pushing the right lower leg slightly forward for this. When performing the movement, it is necessary to lean on your hands, twisting the thigh of the right leg inward and lowering the tailbone down.
Bend the knee joint of the hind leg and grasp the foot with the same hand. After that, start pulling your heel towards your buttocks. Reverse your hand grip. As you exhale, begin to lower your forehead onto your free hand. Exercise "Dove" is considered quite simple, but very effective.
Exercise number 7
Lie on blue and bend your knees. Start lifting your leg up without bending the knee joint. As you exhale, grab your foot with your hands and begin to pull it towards you. Make sure that the sacrum remains on the ground. The knee joint of the raised leg should be straightened, and the front of the thigh should be tense.
Exercise number 8
Take the Downward Dog position with your arms, back and nape in a straight line. Start pulling your tailbone up and back. At the same time, bend your knee joints alternately, trying to touch the ground with your heel. Your hip should move towards your stomach, and your arms and back should be in the same plane.
How to sit on the split in 10 workouts, see below:
