Twine for 30 days. Stretching for beginners at home

Many people want to sit on the twine for 30 days of training, but not everyone can achieve the desired result. After all, you do not always want to perform these boring exercises, which not even everyone gets from the first time. The article will tell you how to sit on a string, for beginners and more experienced athletes, how long it will take, and what should be done to achieve a positive result.

All scientists put forward only one opinion on the twine - it is a useful practice for the human body. People who could sit on the twine for 30 days, often notice some changes in their own body. Among them:

• Improvement of blood circulation and digestion;
• Normalization of the intestine, as well as other internal organs.

In addition, the twine helps to quickly cope with varicose veins, which many people suffer for many years, and also gives self-confidence and energizes and positively.

This gymnastic exercise is available to the smallest sportsmen and adolescents, and to the elderly, who are full of energy and ready to train. In the event that the training is conducted correctly and regularly, the flexibility will develop quickly.

Best Time to Workout

Doing exercises regularly, you can sit on the twine for 30 days, but fitness trainers have not yet come to a consensus when it's best to do your own stretching: in the morning or in the evening. In the morning, as you know, the muscles only start to work and are in a more relaxed state. Careful and gentle movements during the performance of stretching exercises ensure the achievement of excellent results. It is worth noting that it is the morning classes that can show what flexibility a person has.

Evening training is much easier, because its duration can be safely reduced by reducing the time for warm-up. After all, for the whole day, the muscles have already warmed up and developed, so special attention will not be given to the warm-up. In addition, in the evening, muscles will react to stretching less painfully, so that there is an opportunity without too much effort to work out the most problematic areas. The ideal option is to start the exercises immediately after taking a warm shower.

Optimum frequency of lessons

Sit on the twine for 30 days can be subject to compliance with all important rules, including the frequency of classes. Each person independently chooses the optimal time for training based on goals. If the main task is a good stretch for the minimum period, then you need to train daily for 40-45 minutes. Breaks between training days are forbidden, because, having missed only one lesson, the muscles will return to the original position, and all the achievements will have to be returned, but only after that, again begin to "conquer new peaks."

It is not necessary to make the training long, because the most important thing in them is regularity. If you can not complete the entire complex completely at a time, you should simply divide it into several parts and perform them in your spare time. Thanks to work on such a scheme, you can save time and achieve a good effect.

Before you start to sit on the string, it is worth noting that first of all it is important to stretch for beginners. At home, the twine can also be performed by both beginners and more experienced athletes, but without a good stretch, it will not be possible to achieve a good result. People who are engaged in sports have a good stretch, so for them these exercises will not be difficult, but newcomers will have to spend a lot of energy and energy. Stretching is a good rest, during which the body is charged with energy after a hard working day, so at least 10 minutes on it should be given necessarily.

Types of twine and necessary equipment

Before you sit on the twine for 30 days, you need to understand its varieties. So, the main types of twine:

1. Cross (legs are divorced in the sides).
2. Longitudinal (one leg goes back and the other one goes forward).

With any twine, the following muscles function:

• Calf;
• Glutes;
• Long leading;
• Quadriceps femoris;
• Straight muscle of the thigh.

Fortunately, in order to sit on the twine from scratch, you do not need to purchase separate equipment or sign up for the gym. For training you will need:

• walls;
• floor;
• Mat for yoga.

Warm up the muscles

Before any training for the main working with the twine muscles must be a 15-minute stretch. For beginners at home, the twine will be achieved, but the time for warming up the muscles will have to be paid a little more (about 20-25 minutes). Thanks to this warm-up, the risk of overtaking or getting injured will be greatly reduced, and the exercises themselves will be given much easier.

Even with an excellent stretch, before you sit on the twine, the muscles should definitely warm up. The following warm-up options will help in this:

• Running in place (up to 10 minutes);
• Mahi feet (up to 15 per foot);
• Dances (10-15 minutes);
• Jumping rope (up to 5 minutes).

After the muscles are thoroughly heated, you can start stretching exercises and flexibility. All of them form a single complex, which will help you to sit on the twine from scratch in a short time.

"Fold"

This exercise is the most common and loved by many professional athletes. It involves the muscles of the inner thighs.

Sitting on the floor with your legs straight and level with your back you need to gently and slowly reach for your feet, while lowering the body as low as possible. In this position, you should stay no more than 15 seconds, and then return to the original position. Repeat the exercise 3 times.

Longitudinal half-string

Exercise will be ideal for beginners. It stretches the muscles of the inner thigh and back.

Sitting on the floor, the legs should be maximally diluted to the sides, and hands to rest on the floor. Hands must necessarily be on the same line with the shoulders. Then you need to gradually lower the body of the body, taking out the forearms of the floor. Hold in the pose takes about 15-20 seconds, and the whole repetition should be 2.

Double twisting

Twists of this type are popular with both women and men, because the muscles of the press, legs and thighs work in them.

Sitting on the floor with legs wide apart, one knee should be bent, pulling the foot to the inner surface of the thigh of the opposite leg. The hand opposite the bent leg should be located on the bent knee, and the second hand on the ear. Then you should bend towards the bent leg and stay in this position for no more than 15 seconds. It is necessary to perform 2 repetitions, and then change sides.

Precaution

When trying to sit on the twine, do not make sudden movements. Be aware that stretch marks through pain and jerks will lead to serious injuries. If during the training, there is a stabbing or cutting pain, then the occupation should be stopped and ice applied to this area.

Contraindications to training:

• Muscle injury;
• Increased body temperature;
• Inflammation in the body;
• Problems with joints;
• Exacerbation of chronic diseases.

Trying to perform this gymnastic exercise, you need to distribute your own weight evenly on both legs. Knees and back bending is prohibited, and the main task in performing is not a large number of repetitions, but the achievement of the result.