Exercises to sit on the cross, longitudinal twine in a week, a month. Workouts

To sit on the split as quickly as possible, you need to perform certain exercises that will increase the elasticity of the muscles and tone them.

10 basic rules for effective longitudinal twine stretching

Exercises to sit on the twine must be repeated regularly and systematically. It is not difficult to remember them if you approach this issue purposefully and do not abandon training. There are several types of twine. The most common of them are longitudinal and transverse. A longitudinal split is a pose in which one leg is horizontally in front of you, the other is extended back.

The main rules for stretching for a longitudinal twine:

• Avoid injury and listen to the sensations of your body.
• Focus on static stretching exercises.
• After stretching the muscles, do strength exercises to warm up the muscles involved.
• Include exercises with an expander for the upper and lower extremities.
• If you have diseases of the musculoskeletal system, you need to take this into account during training.
• Contraction exercises should be alternated with stretching.
• Examine your muscles to identify overextended muscles that need additional training.
• Do most of your workout with closed kinetic chain exercises, that is, when pressure is applied to the legs and palms.
• Do not forget about simple stretching to eliminate back pain.
• Also stretch unused muscles.

Practice rules to help you sit on a cross twine

The cross twine is one of the most difficult to perform. It takes a lot of preparation to do it.

Important points to know:

• Before stretching, you need to prepare your muscles well;
• classes should not be interrupted for a long time - at least 3-5 times a week;
• to warm up the body, you can exercise in insulated sportswear;
• do not rush to achieve a result earlier than possible;
• in order to avoid injury and not be lazy, it is better to train with a person who already has experience in performing this sports element.

Features of training from scratch for children, women, men

By doing regular gymnastic exercises, you can achieve good stretching results. Increasing the duration of stretching exercises can negatively affect muscle flexibility. Therefore, it is better to alternate poses and bending angles. You should not make sudden jerks. It is important to include strength exercises such as deadlifts or dumbbell raises in your class.

Immediately after stretching the muscles, you do not need to switch to muscle contraction. Better to move on to a complex that includes other parts of the body. Stretching improves coordination and endurance, improves blood circulation and initiates recovery processes in the body.

It is more effective to practice in the evening, in the morning the likelihood of injury increases. If, during or after classes, knees or back hurt, then a mistake was made in execution.

When stretching, the sock should be pulled towards you, and not in any other direction. It is also important not to freeze completely, but to spring slightly when stretched.

It is easier to work out on a sliding surface, in socks or light sports shoes.

Frequency and duration of classes

You can sit on the twine, not knowing how to do it earlier, if you do the exercises every other day, so that the body gets used to the stress. It is necessary to gradually increase the frequency of training. The recommended option is to practice daily, 3-4 times a week is permissible. The duration of the session should be approximately half an hour. Rest must follow the workout.

The most effective stretching exercises

The following exercises are suitable for beginners as well as those with moderate stretches.

Experienced athletes are advised to start with basic movements:

Warm up

Exercises to sit on the twine can only be performed when the muscles are thoroughly warmed up. For this, any aerobic rhythmic exercise is performed. For example, light jogging, jumping on a curbstone, half-squats, training on simulators. It is advisable to warm up for more than 20 minutes.

If you want to achieve the goal soon, you can do it 2 times a day, in the morning and in the evening... For preparation, you can also use rolls, bends, plie squats (with knees apart). For a sporty mood, you can play the appropriate music from the fitness selections.

Head rotation

It is necessary to stretch all parts of the body, so it is better to start from the top. At first, you can do slow head tilts in all directions. Then tilt your head to the side, trying to reach your ear to your shoulder.

Perform smooth head rotations in both directions, without throwing your head back. Throwing the head back while rotating can cause problems with the cervical vertebrae. Repeat all exercises several times.

Hand rotations

To warm up the shoulder girdle, you should perform the following movements:

1. The initial pose is standing, arms spread out to the sides. Swing your arms up and down with a small amplitude.
2. Stretch the right arm up, take the left leg back, bend. Repeat for the opposite side.
3. Hands are lowered, shoulders rotate forward, then back.
4. Pull your shoulders back as much as possible, opening the chest. Then bring them in front, trying to close.
5. Carry out alternate circular movements with straight arms.

All of the above exercises must be repeated at least 10 times.

You can also perform circular torso rotations. Standing, legs apart, hands on hips, make rotational movements in a circle, then in the opposite direction. This movement relaxes the lower back.

Slopes

For the muscles of the torso, it will be useful to do bends. The abdominal muscles are stretched and the waist line is corrected. Dumbbell bends are even more effective. When performing, the press should be in tension, and the shoulders should be straightened. You can bend your knees slightly.

If you relax your stomach in this exercise, the load on your lower back will increase. This can contribute to hernia formation. During the slopes, the following muscle groups should work: straight, external oblique, internal oblique, anterior dentate.

Rotation by legs

Next, you need to go to the lower body. To make the joints of the pelvis mobile, you should do this exercise.

Transfer body weight to one leg, raise the other bent at the knee to the level of the hips. Draw a large circle with your knee. Repeat for the other leg. You need to be able to maintain balance and correctly distribute body weight. During this movement, the abductor and adductor muscles act.

Foot rotations

To stretch your feet, you should also perform rotational movements with maximum amplitude. It helps to increase the strength and flexibility of the ankles. The exercise can be performed while standing or lying with your feet on a support.

Downward bends

Downward bends help stretch the knee tendons and tone the abdomen. Also, with this movement, a soft massage of the internal organs is carried out. If you do the bends correctly, the muscles of the legs become stronger, the knee joints become more mobile.

Discomfort in the lumbar region during this movement indicates improper performance or the need to reduce the intensity.

Legs bends

Putting your legs wider than your shoulders, reach with your left hand to your right leg and vice versa.

Make a movement like a pendulum. Then, alternately with both hands, reach one leg, in the middle, to the other leg.

Tilts down and back

In the same position for the count of 1-2, bend to the floor, then, bending back, touch your heels with your palms. Do the exercise smoothly, without losing balance and with measured breathing.

Lunge

A high-quality exercise for warming up the legs before the split is lunges... You need to put one bent leg forward. The arms are lowered, the leg behind should remain straight.

You should swing in the "half split" position, feeling the tension of the thigh muscles. Repeat for the opposite side. Lunges involve a large number of muscles. Thanks to this movement, the shape of the buttocks becomes round and elastic.

A small bench can be used. The leg is bent in front, straight behind. You should stretch forward without rounding your back, stretch your chin towards the knee. In the same starting position, you need to try to reach the foot of the supporting leg.

If the area for exercise allows, you can perform lunges while walking. You can alternately lunges forward or immediately put your foot, and then lunge. The legs are wider than the shoulders, one leg is bent at the knee, the other is straight. Smoothly rise and bend the opposite leg, making rolls.

The classic lunge can be done on the support bench. In this case, the foot of the back leg is placed on the support. Squats are done from this position. The knee should not fall beyond the toe of the foot.

Static lunge

In a static lunge, the legs are apart, one in front, the other behind. This exercise is used to prevent and rehabilitate knee discomfort. In the final position, maximum isometric muscle tension should be felt.

The back should be straightened, the shoulders should be straightened, the shoulder blades should be brought together. The main function during training is performed by the gluteus maximus muscle and tendons under the knees.

Tilt to one leg

The exercise is also called swallow or Romanian deadlift. When doing it, the main thing is to learn how to keep balance and distribute the load symmetrically. The position of the spine should be neutral, without bending.

Lunge with elbows on the floor

You should lie down on your stomach, bend your right leg at the knee joint and put it under yourself so that the foot goes over the thigh of the left leg.

Then you need to put your elbows on the floor and lengthen forward, feeling the tension in the hamstrings. Repeat symmetrically to the other side.

Stretching the front of the thigh

Starting pose - standing on the right knee, put the bent leg forward. Hold the right foot with your right hand and press it against your thigh.

Swing your legs

For swinging exercises, you need to stand with your legs apart. Hands are directed to the sides in front of you. Next, with an even right foot, touch the left palm. Repeat for the opposite side. With the help of swings, you can effectively work out the quadriceps muscles of the thighs.

The thoughtful use of this movement helps to tighten the muscles of the lower limbs. These exercises are intended for beginners in sports, as they are not traumatic.

The initial pose is in a kneeling position, with straight arms resting on the floor. Do slow swings with a bent leg, pushing the heel up. The muscles of the buttocks do most of the work. In order for the muscles to receive a comprehensive load, it is better to combine various types of swings. For those with knee complications, swings can replace lunges and squats.

Swing on the side

Lying on your side, take your straight leg back a little, then swing forward. The leg should be in a semicircle in the air.... You can refine this exercise. Leaving the straight leg slightly raised, bend the knee. The pace of the exercise is moderate.

Other exercises

Exercises to sit on the twine should be performed after thoroughly warming up the body and stretching. It is important that all muscles are active and that no area is left unheated.

Auxiliary exercises you can use:

1. Standing straight, bring your shoulders as much as possible, clasp your hands into the lock and stretch forward. Then clasp your hands behind your back and bend, bringing the shoulder blades together and raising the lock as much as possible.
2. Pull the elbow from the outside until a traction is felt in the upper joint and the area of ​​the scapula.
3. To stretch the hamstrings, you need to put one straight leg forward, resting on the heel. Pull the toe of the foot towards you.
4. To train your hands, you need to make circular movements in the joints of the elbow and wrist.
5. Squats are a good warm-up exercise when the muscles are already slightly warmed up. Legs should be spread wider, socks look to the sides. When squatting, you do not need to slouch, it is important that your knees do not look past the level of the toe.
6. For cardio exercises, jumping in place with raising your arms or jumping rope is great.
7. Lie face up and raise your legs alternately to a height of 50 cm. You can also alternate lifts, depicting scissors with your legs.
8. To work your back muscles, you need to lie on your stomach and bend strongly, lifting your limbs off the floor. This exercise is called hyperextension. In the same position, you can swing back and forth.
9. Starting position: sitting on the feet. Move your hips alternately to the left and right, without lifting your feet from the surface.
10. Lying face down, hold your shins with your hands and bend. Swing in this position.

Is it possible, with regular training, to sit on twine in a week, a month

It is impossible to say for sure how long it will take to sit on the twine. It all depends on the capabilities of the human body, its athletic level, flexibility and dedication. One thing can be said: if you want to perform this sports element as quickly as possible, you need to train more often.

After a month of classes, concrete results will be visible. Body flexibility is important for harmonious physical development. It is important to remember that when exercising, you should not feel pain, but a pleasant tension in the muscles and tendons.

More amplitude dynamic movements can be gradually added. You should not set yourself a certain deadline and jump above your abilities, as this is fraught with bruises and sprains.

Every healthy person will be able to do the splits in a short time, provided that certain exercises are performed correctly. To achieve this goal, you need to exercise daily and keep your muscles in good shape.

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