How do the splits?

Many of us dream of retaining from childhood the plasticity and elegance of the body. For this purpose, many different training sessions can be used. However, only one exercise is easily attainable for some and completely unattainable for other people. It's about twine. Flexibility and stretching of muscles are two interrelated factors that will help you learn to sit on the string. All that is needed is patience, hard work and the desire to become graceful.

What do you need to know for beginners?

The very first step, which will be given to a beginner gymnast, is a longitudinal twine. Such an exercise means that one leg is in front, and the second is at the bottom, strictly vertical. And the only way to achieve the intended goal can be stretching from simple to more complex.

Like all newcomers, in mastering twine skill you should start small. And you should immediately understand the point that it is not possible to sit on the twine correctly for a week or a month. Only young children or abnormally flexible adults can do this. Therefore, if you do not have a gymnastic background behind your shoulders and do not do stretching, it may take months to master this technique.

The main rules for those who are on fire to sit on the twine in the shortest possible time:

• be patient;
• do not rush and overcome your strength;
• adhere to regularity - devote lessons at least 4 days a week;
• each training should last at least 30 minutes;
• When severe pain occurs, the exercise should be completed and the body should not be injured;
• After training devote time to rest, so that the muscles can recover.

A set of exercises for effective stretching

1. Before you sit on the cross-twine, you must devote yourself to a full preparation. To begin with, do this movement: sit down, bend the left leg so that it rests on the inner surface of the thigh. Hand around your waist and lean as low as possible, without bending your right leg. Do 20 inclines and proceed to stretching the second leg.
2. In the same position, place the left foot on the outside of the thigh and perform similar movements 20 times. Then change your legs and repeat the exercise cycle.
3. For stretching the inguinal muscles, sit in the lotus posture and close the foot. Put your palms on them and spread your knees with elbows until you feel uncomfortable burning.
4. The next exercise: Sit with your legs extended and try to bend your body as low as possible to clasp your feet with your hands. Lock the position for 5 seconds and straighten.
5. Adopt the sitting position, while bend the right knee so that the heel can reach to the buttocks. The second leg should remain straight, forming a right angle between the limbs. Make low inclines forward, trying palms to grab for a foot of the left leg. Repeat the cycle in the mirror position.
6. Then stand on your knees, push apart the feet so that the heels are on each side of the pelvis. Lean only on the socks. A little helping yourself with your hands, lift and lower the body, if you want to touch the floor with buttocks.
7. The most effective action is as follows: sit on one foot, completely setting aside the second side. In this case, point the toe to yourself and do not bend the limb. Then rise and fall, feeling how much the weight of the body presses on the stretching. Do 30 repetitions and perform a complex for the other half of the body.

See effective exercises to sit on the twine can be on video: