Types of twine. Stretching for twine for beginners

Twine is one of the fundamental elements in gymnastics and ballet. The ability to sit on a twine unequivocally indicates a good physical shape: high elasticity of muscles and joint mobility. All kinds of twine, even relatively simple, look impressive.

This fact justifies interest in them from the townsfolk, little familiar with the sport. However, the implementation of this complex exercise should not be an end in itself. The ability to sit on a twine is a consequence of an excellent stretch, which can be achieved with the help of quite accessible, but necessarily regular exercises.

Why sit on the splits?

It is clear why this exercise is practiced in sports and ballet schools. But do you need a specific skill for an adult who does not claim records? Without a doubt, yes. Good stretching guarantees gracefulness and smoothness of movements and promotes the prevention of injuries (both sporty and quite ordinary). Stretching exercises activate metabolism. This means that fat burning will occur faster. In addition, stretching (in particular, all kinds of twine) improves blood circulation of the urogenital system and prevents some of their diseases. People who can sit on twine rarely suffer from varicose veins. And women who have mobile hip joints and trained ligaments have an advantage during labor.

Contraindications

Twine - an exercise that requires good sports training. Contraindications for its implementation are few, but they do exist. These include: severe injuries of the musculoskeletal system, bruises, pain in the sacrum and lower back, inflammation of the hip joints, the presence of cracks in the bones and high blood pressure. But even those who do not suffer from these ailments, doing stretching, should be careful: you can not perform the exercise without warming up the muscles and ligaments with a warm-up.

Types of twine

The most common varieties of this exercise are longitudinal and transverse twines. With the longitudinal legs stretched in one line: one - forward, the other - back. With the transverse legs spread apart, the pelvis is on the floor surface. These twines are considered "simple". Other types are available only to professionals. Among them we can mention the vertical, which is performed standing and can be both longitudinal and transverse, and twine on the hands (also happens both transverse and longitudinal). In the photo there is a cross-twine on the hands.

How long will it take to get on the splits?

Numerous articles posted on the web do not give an unambiguous answer to this question. This is not surprising: the speed of mastering the twine is determined by natural abilities, health status, physical training, age, anatomical features and many other purely individual factors.

It is known that to young athletes the twine is given easier and faster. But it's not just the mobility of the joints and the elasticity of the young muscles, but the fact that in gymnastic sections with pupils usually do not stand on ceremony. Adult people engaged in self-dealing with their body more humanely. As a result, progress is slower. Nevertheless, even in adulthood, a person can learn a longitudinal or transverse twine. The photo is proof.

Another thing is that one will take several weeks to do this, and several years to another.

Precautionary measures

Whichever type of twine you learn, the key exercise must be preceded by a warm-up. It can be any kind of physical activity: jogging (including on-site), cycling or simulator, strength training or a complex of cardio exercises.

The meaning of the warm-up is the warming up of the muscle fibers. This measure prevents microfractures of muscles and prepares joints for load. In addition, warmed muscles relax more quickly and more easily, and this is important, since only a relaxed muscle can be stretched (and even then not immediately). With a shortage of time as a warm-up, you can use a few simple stretching exercises. You also need to remember that stretching does not tolerate haste. Do not even ask how many of your friends sit on the twine, otherwise you will always compare yourself with someone.

Listen only to your body! All movements must be performed carefully and slowly; In the same pose you need to be at least 30 (or better - 60) seconds. Most likely, you will experience pain, but they should be moderate. Sharp pain signals an injury. With training it is incompatible.

Stretching for twine for beginners (Universal exercises for stretching muscles)

It is also important to note that the training should be quite long - at least an hour. But the most important thing is regularity. Achieve success can only be through daily training.

You should start with simple exercises, performed in several approaches: a straight leg swing, squats with apart legs apart, slopes forward with straight legs. The more muscles involved in training, the better. We also recommend exercises that are performed lying on the back: lifting the leg at right angles, bending the leg in the knee and pulling up to the chest. Classical exercises are very useful: "clip" and "butterfly". In the first case, it is necessary, kneeling, to spread out the heels and lean back (ideally - lie down on the floor). In the second case, you must sit on the floor, lower your feet and push your knees apart, and then try to squeeze your knees to the floor. Stretching for twine for beginners Should consist of relatively simple exercises that do not cause discomfort. The more easily they are given to you, the closer you are to the ultimate goal.

How to sit on the longitudinal splits

It is believed that learning to perform a longitudinal twine is more difficult than transverse, but it is less traumatic. In the beginning, it is necessary to accept the "runner's pose". To do this, one leg is pushed forward (the thigh and the shin should be a right angle, and the knee should be directly above the ankle), and the other leg should be set back as far as possible. In this case, it is necessary to stretch the heel of the left leg back, leaning on the toe, as shown in the second photo.

Twine is unlikely to submit to you at once, so you can put blocks or piles of books on both sides of the rug and lean on them with your hands. Gradually move the foot of the front leg forward and lower the pelvis down (you can put a few pillows under it.) As the stretch is improved, you will give them up). It is important to ensure that the torso is located exactly above the pelvis and does not move forward. You can not hurry. Having reached your limit, try to rock back and forth. Hold in this position for several tens of seconds, then repeat all over again. It will not be superfluous to see some video lessons of twine before the beginning of classes.

Cross twine

First, place your legs and perform several inclinations forward. Try to stay in the bottom position for a few seconds each time. Put your hands on the floor (mat, stack of books, etc.) and start slowly and evenly spread your feet to the sides. Bend your elbows and try to lower your chest to the floor. To avoid overstraining knee ligaments, you need to rest on the floor with heels, and pull the socks upward. Ideally, you should lower your legs, pelvis and stomach to the floor, and then sit down and straighten up. Most likely, you will need at least a month to master the cross-twine. Photo for motivation is attached:

The main thing to remember about: you can not hurry up and you can not throw lessons. If you show perseverance, your body will not remain in debt!