Learn the secret stretching technique that will help you develop incredible flexibility and sit on one of the most difficult splits in a month. Many people want to learn the cross twine technique. Girls with this can demonstrate their flexibility, and guys - agility. It is a very popular element in gymnastics, martial arts and some forms of yoga. Now you can learn how to sit on a side split.
Is cross twine good for your health?
To begin with, this exercise perfectly develops the flexibility and mobility of the joints of the legs, lumbar spine and ankles. In addition, the hamstrings are stretched. The transverse twine increases the flexibility of the sacrum, makes the groin, thighs, and calves more elastic and taut.
By practicing the lateral twine, you can treat and prevent many diseases of the lower back, as well as relax the muscles of the thigh. Throughout the day, a strong tension arises in the lumbar region and thigh, and the most effective means of relieving it is precisely the transverse twine. This exercise is also useful for the prevention of diseases of the small pelvis and abdominal cavity.
This is due to an increase in the speed of blood flow in this area of the body. This makes the twine an effective treatment for diseases of the genitourinary and digestive systems. The twine helps to normalize the menstrual cycle. In addition, many experts recommend learning how to sit on a transverse twine for women who are preparing for conception. Twine can be used lightly and during pregnancy to prepare the body for childbirth.
Now you can get acquainted with a set of special exercises that will help you quickly master the cross twine. Workouts should be done three times throughout the week, and the duration of each session is about 20 minutes. With the regular implementation of these movements, you will be able to sit on a transverse twine in two or three months from the moment you start training.
Preparatory exercises for the transverse twine
Before starting the complex, you should conduct a high-quality warm-up. To do this, you will need to spend no more than ten minutes. The warm-up should include the following elements without fail:
- Run.
- Working with a rope.
- Squats.
- Rotational movements of the legs.
- When practicing yoga, follow the Surya Namaskar complex.
You should understand that warm-up is an important part of your activity. If you ignore it, you could be seriously injured. If you have decided for yourself that you want to know how to sit on a cross twine, then start with this complex. The movements below will help you prepare your body.
- Tilting the head to the knee joints (janu shirshasana). This movement will allow you to increase the mobility of your hip joints as well as stretch the leg muscles. This is very important for any kind of twine. Take a sitting position with your legs extended in front of you. In this case, the socks should be directed up. With your left leg bent at the knee, place your heel in the crotch area, and place your foot on the inner thigh. Your foot should be on the ground. If at the moment when you lower the knee joint of your left leg to the ground, you feel discomfort, then put a soft object under it, for example, a blanket. With your back straight, turn your body slightly towards your right leg and bend forward. Grabbing the toe of your right leg, begin to stretch your stomach towards the hip, and your chin towards the knee joint. It is very important to ensure that the back does not round when performing the slope. If this happens, then do not tilt deeply.
- Butterfly (badha konanasana). By doing this movement, you can increase the elasticity of your groin and stretch your thigh muscles. If these muscles do not have sufficient elasticity, then it will be difficult for you to sit on the side split. Take a sitting position and stretch your legs in front of you. After that, bend your knee joints and pull your feet as close to the pelvis as possible. Connect your feet, pressing your heels together, and spread your toes, as if opening a book. Place the elbow joints on the hips and tilt forward. Keep your back straight.
- Right angle position (upavista konasana). This position allows you to open the hip joint, without which it is simply impossible to sit on the transverse split. Get into a sitting position and straighten your back. Then you need to lean back slightly and spread your legs at a right angle. The socks should be facing up. After that, you should tilt forward. Stretch your belly towards the ground while keeping your back straight. You should be rolling in the hip area, not at the expense of your back. If you still can't keep your back straight, you can bend your knee joints slightly. If this movement was not very difficult for you, then lower your stomach to the ground first, and then your chest. As a result, the spinal column should stretch out in a straight line. The duration of the movement is from one to three minutes.
Basic exercises for the transverse twine
- Slope with legs apart. Take a standing position with your feet twice as wide as your shoulder joints. After that, you need to perform a deep tilt, but the back should not be rounded at the same time. The body weight should be in the middle of the feet, and the pelvis should be above the heels.
- Mortar. Take a position similar to the previous movement, while spreading the feet to the sides. After that, perform a squat, spreading the hips wide, pulling the tailbone forward and eliminating the deflection in the lumbar spine. The knee joints when doing squats should be turned in opposite directions. Make sure that the body is located strictly in a vertical plane.
- Fixed lunges. Perform side lunges. To do this, it is necessary to bend the knee joint of the right leg, while straightening the left. The right foot should be facing outward and the left toes point up. Stretch your groin towards the ground. You should stay in this position for a few minutes. And then run the other way.
- Rolls-lunges. Do the previous exercise to one side, and then smoothly move your body in the opposite direction. When rolling, the pelvis should be as low as possible to the ground. In total, two dozen rolls should be performed, which will allow you to perfectly warm up the muscles before sitting on the cross twine.
- Frog position. This movement will allow you to work out your inner thigh muscles as well as possible. When you can easily do this exercise, then very soon the cross twine will become available to you. Take a position on all fours, and then spread the knee joints to the sides. Begin to stretch your groin towards the ground and make sure that there is no deflection in the lumbar region. You should stay in the final position for a couple of minutes.
How to sit on the cross twine without getting injured?
When you perform all the exercises from the main complex easily, then you can start trying to sit on a transverse twine. In this case, special attention should be paid to the location of the feet in the starting position. They must be parallel. In other words, the heels must be directed outward, and the toes must be directed inward.
Begin to spread your legs as far as possible to the sides, while twisting the pelvis back, thereby eliminating the deflection in the lumbar region. In doing so, you must lean on the entire foot. Slowly lower your legs first, then your groin to the ground. It is very important that at the moment you sit on the cross twine, pain does not appear. As soon as you feel uncomfortable, stop going down.
If you want to know how to sit on a side split in a couple of weeks, then put this thought out of your head. This is simply impossible and you will need a couple of months for this. Of course, if you have fantastic flexibility, then you will need less time. Prepare yourself for temporary setbacks at each stage of preparation. This is inevitable and should not be discouraged. If you seriously decided to achieve your goal, then you will definitely be successful and you just need to show patience. It is the desire and patience that you need in order to sit on the cross twine.
A set of exercises that will help you quickly sit on a transverse twine in this video:
