Twine is a manifestation of femininity, grace and perseverance. If you have never done stretching, but are burning with the desire to start here and now, we will be happy to help! A special complex for beginners, how to sit on a twine at home, with exercises and advice from art gymnasts.
What you need to know before you sit on a string
In fact, 90% of newcomers make gross mistakes in the first training, which subsequently results in serious injuries of the joint apparatus with a long rehabilitation. The list of rules below will protect you by 50% with strict adherence.
Powerful warming up of muscles
It depends on success, painful stretching, traumatic unaccustomed muscles, recovery after training. Before you start stretching on the twine, you need to thoroughly sweat the whole body, stretch all the muscles, paying special attention to the legs. For home training, jump 100 times on the rope, sit down in two sets of 25 times, make small flies with your legs to the sides and forward 15 times each. If there are weighting agents, work with them - so the priest picks up and the muscles warm up. The average time for warm-up is about 30 minutes, ideally up to 1 hour.
The secret from gymnasts: always wear warm leggings from the ankle to the knee or slightly higher. Thermosins or leggings with a heater are also suitable. Warm up until there is an unreal desire to tear down the gaiters from the heat. Only now the muscles are really ready for stretching on the longitudinal and transverse twine. Further exercises are also conducted in tights. Take them off only after the workout.
How to properly stretch: smoothly or jerkily
Looking at the videos from the training grounds in rhythmic gymnastics, you can mistakenly conclude that the best stretching is achieved with the help of jerks. Only professional sportsmen are jerking under the care of a coach and a medical team. To learn how to sit on the string from scratch, you need smooth and slow movements. So you will feel the level of preparation, the responsiveness of the muscles to stretching, you will understand the limit of the pain threshold without causing trauma.
Girls often ask how you can make smooth flops or jerks to the side, because the names imply sudden movements. At the initial stage, the mahi is done not by a crazy jerk, but smoothly with the foot held at the highest point for 2-3 seconds, then slowly lowered, without touching the floor or putting the foot in the third dance position.
About the position of the back, abdomen and shoulders
Again, the girls who first do stretching do not observe the correct position of the back, abdomen and pelvis. The gnarled shoulders, the hump between the shoulder blades are not only unaesthetic, but also violate the basic rules.
Always watch your posture. Do exercises to sit on the twine, standing, lying, sitting - it does not matter. The back is always on a string, the head is proudly raised like a ballerinas, the shoulders are straightened. Stretch always with the abdomen towards the thigh, making the deflection in the lower back. Do not need to hump and try to reach out to the tips of your toes or hug your shin at the expense of the hump on your back. Maximum muscle tension when the girl stretches
Do not worry, at first you will not be able to get on your stomach at all. However, in a week it is real.
About the position of the pelvis during stretching to the twine
In this moment, many mistakes are made that lead to injuries. Particularly applies stretch marks on the floor to the longitudinal twine, where you have to sit on the pope. Gymnasts share advice on how to properly nest the buttocks.
Sit on the floor, legs straight stretched in socks. Take the ass with both hands and pull the buns out from under yourself. There will be an effect, as if we sat down on the ottoman, and the buttocks beautifully lie on the sides. Approximately do the same with a booty, as you adjust the chest in the bra.
How to sit on a twine: about breathing
Proper breathing helps relax the muscles and psychologically move away from the pain by switching attention. When dragging, always take deep breaths and slowly exhale through the mouth. If the pain increases, switch the mind to breathing and listen to the sounds of inspiration-exhalation. This is a simple trick, which is resorted not only to athletes, but even gynecologists during childbirth, forcing a woman to breathe.
Strain or relax the muscles?
Just relax. Stress during stretching is an unavoidable trauma. Your muscles should be soft and rag. Unable to endure the pain? - So the muscles are straining arbitrarily. Fight with yourself, stretching to twine is a hard work. Do not believe the slogans and stories, sat on the twine for 1 day, this is impossible.
What to do with the knees?
At dance lessons, at school in physical education, at gymnastics, in ballet - everywhere they say: "Watch your knees!". Listen, for the bent knees are an indescribable harm to the tendons and ligaments of the knee and hip joints. Do not cope on your own, ask your sister / friend / mom to hold their knees, pressed to the floor.
Exercises how to quickly sit on the twine for 10 days
To achieve twine in such a short time is quite realistic, if you are not more than 25 years old and muscles are flexible to stretching. Attention, we begin training!
Dynamic stretching - 5 exercises
Once warmed up, do not write off flopping on the floor. No, no, is not it time to rest? There are 5 dynamic exercises for the longitudinal and transverse twine.
№1 Double swing: forward to the side - repeat 15 times on each leg
Hand hold on the back of a chair or rest in the closet. The second hand, get it behind your back and put it on your lower back. The body is pulled up, the stomach is not hanging. The supporting leg is straight, the working leg is slightly diagonal and stretches a straight socks, like ballerinas.
We do a swing forward, stayed for 2-3 seconds, swinging aside. In this case, the leg is led in a semicircle, not touching the floor. Also hold the top position for a few seconds. We do 15 times and change the leg.
№3 Mach back in standing position - 15 times per leg
We rest our hands on the wall or at the chest level or hold the back of the chair at the waist level. We retreat by 15-20 centimeters, legs together. With a jerk, we set our foot back, without falling on its side, not strongly bending in the lower back. Feel the body. The heel is pulled upwards. Approximately the leg will rise by 45-60 degrees. Repeat 15 times and change your foot.
№4 Mach back with a deflection in the lower back - 15 times per leg
Lean forward to a corner of 90 degrees, with straight hands we take for the back of the chair. We do a swing backwards with a jerk and at the same time we bend in the lower back.
№5 Step in the twine, video
They stood on their toes, their bodies were pulled out, their eyes straight. Hands spread on the sides for balance. We make a small step and a sharp move forward. Another step and swing your foot. We repeat the swings 10 times per foot.
Carefully look at the video, as doing the exercise master of sports in rhythmic gymnastics Alena Vinogradova from the complex, how to sit on the twine at home.
Static stretching for twine for dancers, dancers and gymnasts: TOP 5 exercises
In the absence of a Swedish wall at every reader, we picked up a set of exercises for twine on the floor from the ballerina of the Bolshoi Theater Anastasia Stashkevich.
№1 Butterfly - ligaments and tendons of the hip apparatus
Exercise is included in any program for stretching. This is a base not only for beginners, but also for professional athletes.
Sit on the floor and set your feet together, bending your legs in your knees. The heel to the heel is the sock to the toe. Move the forehead forward so that an equilateral triangle forms between the pubic and the legs. Now there are two ways to fly a butterfly.
- The first option: grasp the socks with your hands, and press your elbows on your knees, pressing it to the ground. Stretch your belly towards the floor. Hold in a moderately painful position for 30 seconds. Straighten your back and wave your legs like a butterfly's wings. Again, press your knees to the floor for 60 seconds. It's good, if a partner helps you and presses on your knees from the back, so exercise is more effective.
- The second option: we try to put our knees on the floor by our own efforts, while sliding our hands on the floor forward, pressing the stomach down, lowering the lower back. See the figure.
№2 We pull the legs lying on the back - the back surface of the thigh
Lying on the back, raise the working leg by 90 degrees, grab the foot skipping rope, tape or a long towel as in the photo. Maximally pull the leg and hold for 30 seconds. We rest for 15 seconds and again pull the leg for 60 seconds. We change legs.
Carefully follow your even knees. The working and recumbent leg should be stretched over the string. We pull the toe of the working foot.
№3 Pulling the legs lying on their sides - the inner surface of the thigh
The essence of this exercise is the same as the previous one, only now we lay on our side and stretch the inner surface of the thigh.
№ 4 Slopes to the side to the feet
Sitting on the floor, we take one foot to one side, pulling the sock towards us. We lay down on the foot and stay for 30 seconds. Repeat 3 times and change the leg.
The same exercise to sit on the twine at home, only the foot looks forward.
№ 5 Fold, legs together - legs apart
Sit down on the floor, pick up the buttocks, as described in the rules for stretching at the beginning of the article. We pull the socks, wrap ourselves around our arms and stretch our belly towards our hips, trying to lie on our feet. Maintain muscle tension for 15 seconds. Repeat 3 times.
Repeat 10 exercises in a day and soon you will start telling your girlfriends how to sit on a twine for 10 days! Do not forget about the excellent warming up of the muscles before training for flexibility. We wish you a nice stretch!