How to get on the transverse split

For many, transverse sword is something inaccessible, the goal to which you need to go more than one year, sometimes small chambers, often on the principle of "two steps forward, one back", which may noticeably make enthusiasm at the first failures. Despite this, work on his development should not be postponed in a long box; It is necessary to introduce exercises leading to his tuning, in personal practice and regularly, to work methodically in this direction. Over time, patience and work will be rewarded by justice. At the same time, the development of the twine should not be an end in itself. It is important to accept the fact that months, and someone and years, regular practices focused on the development of the entire body, all muscle groups (since each has its own starting point from which you have to repel, starting to work on yourself) The most important thing is in this case before it is possible to achieve weighty results.

In response to the question of how to quickly sit on the transverse sword, I consider it more appropriate to talk about the priority of the process of exploring the result. This, in my opinion, the main point, but not the only one, so I will try to answer this question at the end of the article. So, it is necessary to work on the twine without tosing to the result. Such an approach excludes the risk of disappointments, dissatisfaction, "bravery" in case of a rollback or lack of substantial advancing on the way of its development, as well as any other complex business. Such moments are inevitable, since the linear progressive development is only extremely utopian, and in the process of work on the cross-twine in this convinced firmly.

Interesting practice is similarly focused on trauma-security engaged, due to the control of the desires to forcing events for the achievement of the goal. Exercises for the development of transverse sword are practitioners in which selflessness and self-conformity are welcomed, in other words, a college, which is revealed in all colors as working on its body in this direction. However, it is necessary to rebuild the practice in such a way that the asceticism is replaced by pacification and enjoyment, in order to practice to be returned to return again and again. This process should be enjoyable, as it will be a guarantor of the regularity of its implementation, which is paramount in this matter.


Exercises for transverse sword

Before proceeding with the fulfillment of the main complex, it is necessary to warm up the body, having prepared the muscles and joints to intensive work: you can run, jump, dance, perform any aerobic cardion load, etc. It is a complex for the development of this type of splitting based on exercises aimed at stretching muscles and disclosure of hip joints. Among them, the following exercises deserve special attention, or asians who mostly borrowed from yoga, so their names are used on Sanskrit:

  • (Pose of intensive stretching). Right position: Standing, feet together, legs straightened, knee cups are pulled up, the back is drawn down, the neck is relaxed, the head hangs freely to the floor. Hands can be taken out of the elbows and stretch down, or grip to the legs for the legs, sending the elbows back.
  • (Pose of an elongated side angle). Source position: Standing, legs are divorced wide, one leg is bent in a knee at a right angle, knee is clearly under the heel, the back leg is pressed to the floor, the stop is deployed at an angle of about 45 degrees, the body is tilted to the leg bent in the knee. The same hand rests on the knee, the second hand stretched up. Shoulders and pelvis are in the same plane. The body stretched from the foot of the straight legs to the top palm. As the hip joints discloses the hand from the knee moves to the floor, palm presses to the floor. Also, in order to strengthen the posture, you can have a hand, drove your palm to the floor, to start the thigh and tighten with the other hand behind your back, with the case to deploy to the ceiling. Take the same thing to another leg.
  • (Pose of intensive stretching with widespread legs). Right position: standing, legs diluted to the width, equal to the length of the leg, the legs are straight, the feet are slightly cooked with socks inside, the housing is lowered to the floor, back straight, hands on the legs or capture the feet. Hands you can take on the elbows and stretch down, trying to lower the forearm on the floor; In the future, you can pull out, trying to touch the floor head. If the head is easy to get to the floor, the legs must be put already.
  • (Pose of the associated angle), many call this exercise "Butterfly". Right position: sitting on the floor, the back straight, the legs are bent in the knees, the hips and knees are pressed to the floor, the calf muscles are tightly pressed against the inner surface of the hip, the palms capture the feet, the feet are connected and moved to the groin. To press the legs to the floor, you can exercise soft downstream by elbows on the hips, leaning with a straight back forward. In the future, you can lean the corps forward, trying to press the stomach to the footsteps.
  • (The position of the angle from the situation is sitting). Right position: Sitting on the floor, the legs are widely divorced to the sides, pressed to the floor, the fingers of the legs are directed up, the pelvis pressed to the floor, the back is straight. Then you can alternately make the slopes of the hull to the right, then to the left leg, and then forward, trying to check in the hip joints. The slope forward is carried out with a straight back, try to put the chest and then the stomach, on the floor. Feet and pelvis in the initial position, pressed to the floor.
  • Breeding legs to the walls at the wall (this exercise does not have the name on Sanskrit, but very effective). Source position: lying at the wall, the pelvis pressed against the wall, the back straight, legs are raised up and diluted as widely as possible, the body is relaxed; The stretch of muscles and the disclosure of the hip joints is carried out under their own weight of the legs. Feet specifically pull to the floor.

There is still a huge number of exercises leading to the development of the twine under consideration; The above exercises are a classic, what is tested by time and people. These exercises well reveal the hip joints and pull the muscles of the legs, as a result of which it is advisable to include in a complex for regular execution. These exercises - the framework of practice, which can be filled with other diverse exercises depending on various factors, including the physical, emotional, spiritual state of engaged in.

It should be noted that to obtain a maximum result in a relatively short time, it is necessary for a long-term presence in the above provisions: from two or three minutes at first up to five to ten minutes as practice deepened. Loku near the wall with widely divorced legs can be located up to 30 minutes; It is important that then someone helped you collect legs. During your stay in this position, you can read the book, to learn a foreign language by downloading the appropriate developing application to the phone.

However, in addition to the so-called profile exercises, I recommend to include as much power exercises as possible. These may be push-ups, variations of balances in the hands, crops, etc., which are well warmed by the body, preparing muscles and joints to a deeper work; Also, many of them reveal the hip joints well. In addition, the power exercises that train leading leg muscles allow you to fix the result of muscle stretching and prevent rollback to the starting point.

Following such a principle, it is possible to move significantly and in personal practice. So, in the course of work on the transverse sword, you can parallel to master various spectacular asans, for example, with balances in the hands, which will become an additional pleasant bonus, acquiring and motivating to further work. The combination of power exercises with exercises for stretching, casting some others depending on the mood and sensations in the body make practices with a creative process, which will not give it to the routine. Again, it motivates the regularity of classes, which is the key to success on any field, and not only in the stretch of muscles and the disclosure of the joints.


How to sit on the transverse sword

Upon completion of practice, after all exercises are made, you can try to sit on the twine. It is better to do it from the position sitting on the floor with the harm as much as possible to the legs, socks look into the ceiling. Then, leaning on the hands, lift the pelvis, take it onto one line with his feet and smoothly, on exhale, lower it down. In the maximum position to try to relax, in such a position several respiratory cycles. Next, relying on the hands, you can slightly translate the body weight forward, put the elbows on the floor, continuing to bring the pelvis to the floor. If the body allows, chest and stomach can be omitted to the floor, tracking to the legs and pelvis on the same line. In the extreme position to relax, stay in this position for five or ten cycles of breathing. Going out of this position should be smoothly, without sharp movements, your hands can help collect legs. If there is a strength and desire, having rested for some time, this action can be repeated.

However, in addition to regular workouts, a substantial role in the development of a transverse sword is played. The rejection of bad habits is the basis of stretching success. Not to mention a measurable refusal of animal products, mainly such as meat, milk and eggs, very rapid advancement in this direction contributes to the refusal of products containing refined sugar - all sorts of cakes, candies, gingerbread cookies, chocolate bars , Halva, etc. At the same time, if you want to enjoy a sweet taste, refined sugar can be easily replaced by natural - a variety of sweet fruits and berries, desserts prepared on their basis, which is replete with the recipes of the Internet.

Salt consumption should be monitored. Complete discharge from salt - to personal discretion. I myself did not care about such a ascetic, believing that without salt it is difficult to get joy from food: in my opinion, no matter how it was, and the food should bring joy. Salt, in contrast to sugar, replace harder. The manifested Askeyza in food will beneficially affect the body, which thanks excellent result when performing transverse sword. In turn, moral and ethical nutrition determines the work on its internal restrictions.


Many people wonder: why can't they sit on a pepper split? Replies can be quite a lot, and for everyone, it may be his own, but there is one common cause of failures that the most exconna responds to this question. Each time, practicing transverse twine, performing exercises leading to his development, once again in their own experience, make sure in the unshakability of the Karma law. Errors and merits of previous embodiments are clearly disclosed when performing this type of twine. It would seem that there is nothing difficult in performing such ineffective manipulations with the lower limbs, which are to arrange the heel on the same line with a pelvis, pressing them, the back surface of the legs and sedal bones to the floor. But it is only the theory, in practice obstacles arise. Inevitably questions in the head pop up: "What such mistakes or merits of the past caused the result that is available today? What else needs to be done to improve your condition when performing transverse sword?

What bad habits are you ready to end to achieve progress in this direction? " Such questions determine the process of self-confidence, launch a mechanism for analytical meditation, forming motivation to correct the mistakes made, to do something useful for others - first for their loved ones, and then all the others with which you have to contact in life; You start to understand that everything is not accidental, everything has the cause. There is not only deep study of muscles and joints, but also the milletization of internal restrictions and stereotypes. It is as the moral and ethical prescriptions, the taming of the transverse sword, the transverse sword, occurs in the soul of passions; In turn, the regularity of their stay in this position contributes to the natural adoption of moral principles (in yoga they are called "Yam and Niyama"), introducing them into everyday life.

Despite the difficulties that are inevitable in work aimed at breaking the body, especially the lower extremities, the effects obtained from the implementation of the transverse sword are worth their efforts. In addition to the well-known effects that it gives at the physical level, the hip joints develops, eliminates the fixedness of the lumbar back of the back, improves blood circulation in the field of small pelvis, normalizing the work of the reproductive organs, tones the muscles of the legs, giving them slightness and beauty, - spiritual effects are more valuable. Regular practice leads to calm mind, peace, feeling the movement of energies in the body, experienced by confirming that a person is more than just a piece of matter. This makes it possible to realize and feel unlimited body opportunities and souls, which leads to a more subtle perception of the world, the realization that the existing here and now is the most important thing in your life.

Gradually, you begin to understand that the opportunity to regularly engage in yoga practices, put efforts to themselves, self-develop and self-improvement there is happiness that is always with you and which depends only on you. In order to acquire the effects described above, you need to start working on yourself today. Summarizing the above and answering the question: "How to quickly sit on the twine?", You can distinguish four basic rules: regularity of classes; Assese and enjoyment balance during practices aimed at developing twine; proper nutrition; Compliance with moral and ethical prescriptions. And never forget that patience and work is a guarantee of success. Om!


Many beginners engage in fitness put the goal of sitting on the twine. The goal is worthy and worth the time spent, if the twine is really needed (engaged in martial arts, gymnastics, acrobatics, etc.). In this post, let's talk about the twine for beginners.

Despite the huge number of tips and videos on the topic of twine on the Internet, very little valuable among them. Mostly a stupid and irresponsible pop. Thoughtless use of such tips in practice can easily lead to serious injuries of joints and muscles, and even to disability.

In this post, I will give the most important information about the twine and show how to do it is really correct.

What is twine?

The twine is the figure of gymnastics and acrobatics, in which the straight legs are divorced to the sides on the same line (transverse twine) or one foot is awarded forward, and the second back (longitudinal twine). At the same time, the legs are pressed to the floor over its entire length.

To take the position of the twine, it is necessary to develop a significant flexibility of the muscles of the legs and the pelvis. The essence of the development of twine developments is to gradually achieve such flexibility that will make it easily accept the desired position.

Proper twine for beginners and experienced

When you look at the web pictures with people sitting in the twine, you are unlikely to ask if this twine is "right?"

Most people do not even think about how to sit on the twine. The transverse sword is almost always performed correctly, since its biomechanics are extremely simple (the legs should be on the same line). And we will talk about it below. But with a longitudinal twine, serious clarifications are needed.

That's what the wrong longitudinal twist looks like

Is it not clear why he is wrong? For a beginner, it is extremely important - to understand what the wrong twine looks like. Read on! I'll explain everything.

This is how the right longitudinal twist looks like.


Pay attention to the leg, assign back and on the position of the pelvis. On the first three photos, where the wrong twine is shown, you can see the most common mistake that most of the rigging in the twine. This is an unnatural position of the hip joint of the foot, returned back. With this position, the ligament (joint shell) of the hip joint is experiencing very incorrect twisting and can be easily injured. This instantly leads to the instability of the whole joint, discomfort in it, clutches when walking, etc. The most stubborn supporters of making a twine as they can easily please the hospital bed, as they can lose the opportunity to elementally walk due to the strongest pain.

For clarity, I drew this scheme so that you understand how exactly you should sit on a longitudinal twine.

The leg, returned back, should be rented back, and not to the side. At the same time, the stop should be turned inside, and not outward. The knee must be strictly downward, and not to the side.

The pelvis should not unfold after the foot reserved back. He must remain in a natural straight position.

Solving these simple rules, you will kill yourself from extremely unpleasant consequences.

What does the right transverse split look like?

It is believed that it is much more complicated to sit on the transverse sword than longitudinal. But this statement does not correspond to my experience. Properly performed longitudinal twine requires as much time and effort.

This is what the transverse split looks like.

Note, this is a way to perform a twine with raised upside down socks and knees. This is the simplest transverse sword. It is to it worth starting to strive when you start training for flexibility.

If you deploy foot socks and knees ahead, it will be a much more complex option that is not all achieved.

This is a transverse sword in the full sense of the word. And he will require you a lot of time and strength.

Rules of Spagata

And now let's talk about the rules associated with the development of twine. And at the same time they dispel a few stupid myths, very common on the Internet.

How fast will you sit on the twine?

No one knows for sure. Even those who promise you "twine in one day" or "in one week". Flexibility - the thing is very individual. There are people very gifted by plastic. They almost work immediately or almost immediately. Body fabric plastic and movable. There are people with medium flexibility. They need to work as it should be done, but the results will be very good after a couple of weeks. There are people are not very flexible (as they say "wooden"). But even in this case, it is worth practicing flexibility. Moreover, it is these people who should make a strong emphasis on flexibility in their workouts.

The most realistic deadline for which the most ordinary person with average data can sit on the twine is six months. And I fully agree with this decisive statement!

How much do you need to train?

To develop the ability to sit on the twine, it is necessary to train 5-6 times a week to 30-60 minutes.

What exercises do?

Exercises on flexibility are static, dynamic and ballistic (variation of dynamic).

The best results achieve those who use all these varieties of exercises, and not just freezes half an hour in the post of twine.

How long to pull the muscles?

For the development of flexibility, each exercise is performed in 2-3 approaches. If it is a static exercise (stretched and hold), then 30-40 seconds are enough. If this is a dynamic exercise, 15-20 repetitions are enough for the approach. Resting between approaches can be not more than a minute.

Do I need to "disclose" hip joints for transverse sword?

When I hear or see how the coaches are forcibly sitting in a man in a twine, fell in the lotus position and get up on the hips of the poor client to all their (sometimes very significant) weighing, I unwittingly shudder. Do these people understand what they do? The client allows himself to cripple itself, and the coach (by illiteracy and irresponsibility) climbs a poor fellow.

Do not let such experiments on ourselves! For you, they will certainly end with a hospital bed. The development of flexibility does not tolerate the rush at all. Develop flexibility gradually, without pain and sharp movements. This is a guarantee of the rapid result and absence of injuries.

More about Spagate

  1. Well breathe. Without consequences, only small flexible children miss the warm-up. If you do not want to chrome into the traumapunk, knead not less than 10-15 minutes.
  2. Do not rush events. Some people may need more than six months to sit on the twine. Others because of the peculiarities of the hip joint will never be able to do this (but it happens quite rarely). In any case, do not hurry. If you have to endure a strong pain, then your body is not ready yet.

Observe these rules, and you can avoid injuries while stretching regardless of age.

What should be the warm-up

Before proceeding with a stretching, you need to warm up the muscles. Start with 10 minutes of cardooperts.

If you are engaged in the gym, you can run, twist pedals on Airsbike or other cardiovascular, jump through the rope. Mix of exercises suit at home:

1. 20 jumping jacks jumps.

2. 40 "Skalolaz" exercises.

3. 15 jumps from the squats.

4. 20 Successions on the hill with the end of the knee forward (can be done with or without dumbbells).

Perform the exercises intensively and if possible without stopping, to warm up well. After that, make several movements of dynamic stretching:

1. Circular movements of the thigh - 10 times per leg.


Santtie.com.

2. A deep cried with a turn of knees to the sides (Sumo squat) - 10-15 times.


Livestrong.com.

3. Deep depositions of the Block - 10 times per leg.


MensFitness.com.

After these exercises, you can move to static.

How to make a static stretch

Sit on the floor, bend your knees and fold the feet with footsteps to each other. The back is straight (you can do with the wall), the knees lie on the floor or strive for it. Do not put pressure on your knees or allow someone to do it. Try to press your knees to the floor of the muscles.

Hold at extreme point by 0.5-2 minutes.


yogabasics.com.

This exercise well reveals the hips. Stand on the floor on all fours, your knees as widely spread to the sides. You can put the feet together or leave the leg at an angle of 90 degrees to the hips.

Put the forearm on the floor and go down as low as possible. Ideally, the thieves should lie on the floor. Keep this position from 30 seconds to two minutes.

Halfoshpagat

You can go to this pose directly from the "Frog". To do this, raise a bit, straighten one leg and continue to descend. The straight leg looks clear to the side.

Sit in this position from 30 seconds to two minutes and change your feet.

Sit on the floor, spread your legs as wide as possible, straighten your knees and pull the socks on yourself to protect the knee joints.

Start gradually leaning forward with a straight back, feeling stretching in groin and knees. If it allows stretching, put the forearm on the floor, just do not bend the back. Ideally, you must lie down the stomach to the floor, however, it may be necessary for this month.

Find your maximum tilt height and pose from 30 seconds to two minutes.


ActionJacquelyn.com.

This stretching is often practiced in choreography. Lie down close to the wall, lift your legs and go on it. Divide your legs to the right point, relax and stay in this post from five to 20 minutes.

During this time, legs under their own weight will be very slow, improving your stretch. Just do not stay in the pose for too long, otherwise you will be difficult to collect legs without help.

Twine

After all the exercises it is time to try the transverse split itself. Put the palm or forearm on the floor (it depends on your stretching) and carefully run into the twine.

Tensioning socks on yourself or put the feet on the floor so that your knees look forward. Try to relax and smoothly breathe.

Stay in this post from 30 seconds to two minutes. If you hold the twine of 30 seconds, you can relax and repeat 3-4 times.

How to breathe during stretching

With muscle unusual during stretching, it is automatically reduced to prevent injury. This tension limits the movement range and prevents you from stretching the muscles and connecting tissues.

It will help you cope with tension and deepen stretching. Use it in any pose.

Slowly breathe through the nose, filling the chest and stomach. Imagine that in the stomach is a ball to fill the air. On the exhale a little deepen the pose, if there is such an opportunity.

How much and when stretching

To preserve and multiply the effect of stretching, you need to perform it regularly. How to find out scientists Everyday StretchingAfter exercises, the muscles of the back surface of the hip remained as elongated with 15 seconds, and in general, the effect was stored until 24 hours.

So that you do not have to stretch every time again, do not take a break for more than 24 hours.

It is best to do every day at the same time: it will help to form a habit.

As for the time, it is better to choose the evening for stretching. Michael Smolensky (Michael Smolensky), a professor at the University of Texas and co-author of the Biorhym, approves THE PEAK TIME FOR EVERYTHINGSo in the evenings, joints and muscles become 20% more flexible, and therefore risk of injury less.

You can stretch and in the mornings, just warm up well and be careful, deepening poses.

That's all. Write in the comments, how long have you stretched before sat on the twine.

Such an exercise as transverse twine is quite difficult to master. It requires careful preparation, the desire to work, overcoming yourself, and time. Nevertheless, it is quite possible to learn how to do without leaving home. To do this, we need to be patient and carefully examine the technique. In order to properly perform this element, it is required in addition to stretching of the muscles of legs and ligaments, to ensure the desired mobility of the sacrum and elasticity in the hip joints. But but an award for efforts there will be a spectacular passage of transverse sword.

What is the transverse split

Training will not be wasted, because the execution of transverse sword will also benefit health. From this exercise there are a number of undeniable advantages:

  • The muscles will strengthen, and the legs will become slim and tightened. The muscles of the upper and lower back of the back are still well strengthened, as well as the press.
  • The functioning of organs in a small pelvis, as well as organs of the urogenital system, will significantly improve.
  • Elasticity of bundles and flexible hip joints will make pregnancy easier without any problems and make it easier for the generation process.
  • Stretching of hip joints will allow in the future to do exercises greater complexity.

The disadvantages of the transverse sword include increased trauma. It is possible to stretch the ligaments, up to break and even muscle injury. But this is relevant only if everything is done without the necessary preparation and an immediate result is expected. If there is a determination to master the transverse twine, then you need to be ready that the result will manifest only a few months later. Some succeeds to achieve effect only after a year of training.

How to sit on a transverse split at home: Basic rules

Many people are convenient to train at home and transverse sword is quite possible to master at home. The main thing here is to try all movements as smoothly as possible and carefully. It is possible to choose the conditions for training - silence, helping to focus, relaxing music, or working as background, TV.

Regularity of training is also one of the components of success. Very rare classes, or vice versa too intense will not lead to the desired result. It is recommended to pay training for about half an hour a day. It will be optimally done stretching in the morning and in the evening.

Rules for home stretching for transverse split:

  • Before stretching the body necessarily hard heat. This can be achieved by small cardiotry for 15 minutes. If you neglect this rule, you can get injuries to ligaments and muscles. In the conditions of heat, the ligament is significantly better.
  • The load must be static. Stretching happens over time. Having achieved the highest possible level when stretching is worth fixing the position for a while. At first, 30 seconds, then it can be increased to a few minutes.
  • Breathing must be monitored - breaths and exhalations should be deep and smooth, without delay.
  • The feeling of rivic burning in muscles and ligaments is the norm, but with tangible intelligible sensations or pain, it is recommended to interrupt the occupation and weaken the intensity. It should be noted that in the process of exercising there should be no dizziness or other deterioration of well-being.

Basic rules of stretching

The result depends on the correct exemption, so the technique of training is worth paying due attention. All items must be performed clearly and the required number of times.

Stretching on transverse sword should be carried out in accordance with such common rules:

  • the back is sure to smooth, the head of the top is stretched up - in this way, work on the back surface of the hips is more efficient;
  • it is impossible to act through pain, with discomfort it is recommended to reduce the load;
  • it is important to clearly adhere to the technique of execution, its violation can lead to injuries.

Compliance with these rules will help not only master this complex exercise, but also will save from stretching and breaking bundles.

Workout process

Workout is a necessary part of all workouts. This includes classic exercises for general warming up. Such as the:

  • running on the spot;
  • execution of squats;
  • mahi legs;
  • rope.

The upper part of the body, and especially the hands are also subject to warming up. It is recommended to make pushups, as well as mahs and circular rotations with hands. In the process, try to relax, after the warm-up state of strong fatigue should not arise. Indoor is important to ensure heat, it concerns the gender on which workouts are held. Otherwise, the muscles will reach with great effort.

To stimulate body flexibility given to each nature, such exercises can be recommended for warm-up:

  • move the shoulders in a circle, then connecting the rotation head to them;
  • pull up and lower hands bonded in the castle;
  • to tilt the body in different directions - legs to leave straight, palms strive to touch the floor;
  • rotation to the bottom of the body, then change this exercise bending feet in the knees;
  • complete the workout intensive walking, running or jumping.

Such training should take about half an hour. It is allowed that the sweat drops will be slightly on the forehead - this indicates sufficient heating. Before the stretch margin on the transverse sword requires a small rest. Couples are quite enough.

Stretching exercise complex

After all the preparatory procedures, proceed directly to the stretch. For successful implementation of all items, there are secrets who share experienced coaches:

  • take a shower 10 minutes before training;
  • the room should be warm, and clothing should be chosen non-shy movements;
  • to feet wear socks - it facilitates some movements;
  • practice more efficiently on the rug;
  • it is better to attract even one person to training, it will, for example, control how directly the back is being held when performing some exercises;
  • at first, it is better to do next to the wall so that the support foot does not move.

Exercises for stretching on transverse sword include the following training:

  • Butterfly.

Promotes the elaboration of the inside of the hips, as well as inguinal tendons. It is running sitting, the legs are required to bend in the knees and dilute, and the feet to close. Pose causes associations with yogas. The heels should be brought to the maximum, and then apply your knees to the floor moving progressively. It is important to maintain a smooth back. Percentage of 5 minutes, after the hand it is necessary to pull out and make the slop trying forward.

  • Pancake.

Conducts a stretching of the inner, as well as the back of the hips and develops popliteal tendons. It is running on the floor, the legs are required to dilute on the sides. The back is definitely direct. Hands should be pulled out and feed them forward, trying to leave the legs straight. The chest should rush to the floor, and this should be sent to the maximum effort.

The body is molded as "damn", from here and this is the name of the exercise. Upon reaching the extreme points, it is necessary to stay for several seconds. To strengthen the effect, you can reach your feet in turn by producing 10 slopes to each leg. First make a couple of approaches, and then their number increases to 6.

  • Scissors.

With this technique, popliteal areas are being worked out. These tendons must be properly prepared, only in this case will be available transverse split. Performed standing on the floor. Foots are placed together. The back should be rectified as much as possible. Thus, tilts are made, under which it is necessary to strive to touch the floor with the tips of the fingers. In the pose of inclination delayed for 10 seconds.

This occupation is possible to diversify, making it from the situation sitting, and even lying. The main thing is not to bend your knees and touch your fingers on your feet. If you manage to take the foot palms, then the stretch is already good.

  • Frog.

Also a very effective exercise for transverse sword. At first, you need to sit on the heels, try to reveal the woven sewing and try to sit down. To do this, the heels are drawn to the buttocks, keeping the back in a strictly straight position. For beginners, it is recommended to put a plaid or blanket under the bottom of the body.

When you managed to accept the desired pose, it is necessary to go ahead, tilting your back and focus on the palm (or forearm). Then lie on the floor, while the pelvic part is sent forward, striving for one line with hips and knees. The head is drawn up, the socks are connected together, and the stomach is strained and retract. In this posture, you must try to hold out for a while. When performing such an exercise should be very attentive, because it is complex on the technique. If it does not work, it is worth switching to lighter classes.

  • Death elbows to the floor.

This is one of the main exercises for stretching on the transverse sword. It is necessary to make standing on a solid surface, placing legs at the level with shoulders in width. The back needs to keep straight, and elbows try to touch the floor. Another option of this training is to wrap your knees with hands, and to enhance the effect it is recommended to wrap every leg in turn. Make 10 times, repeat the exercise 5 approaches.

  • Semi-man.

The main task in stretching exercises to transverse split to work the muscles located on the inside of the hip. And semi-mans are considered the most efficient exercise for this muscle group. They are performed as follows: initially it is necessary to squat, then the weight is transferred to the right foot, and the left in the meantime should be attributed to the side as with twine. Socks pull. To hold equilibrium, put your right hand before the corresponding leg, and with the help of the elbow, the knee is pushed out.

When a feeling of tension and tension of the thigh muscles occurs, then the fixation of this position should be made by about 1 minute (permissible for 40 seconds). Then repeat the complex with the second foot. It is important that during the execution no pain occur. Sometimes it can take the foot.

  • Lunges to the side.

Stretching in the fall is also included in the complex of preparatory training. First, the legs are located on the width of the shoulders, then the left foot makes the drop, while the thigh is put in the parallel floor, and the right shin must reach the floor. From this point, the weight is moved forward, trying to keep such a position for 30 seconds. After switching to the right leg. Equilibrium is held with hands on the floor. One way should be done by 10 deposits.

This task is able to perform people with good physical preparation, lingering for a long time in a fixed position. Newbies will be enough to do it in dynamics.

What not to do

Transverse twine requires great physical effort, so there are many nuances when it is fulfilled. There are things that do not need to do not harm:

  • all attacks should be made to the maximum smoothly, no sharp movements;
  • it is categorically impossible to do exercises through pain, whatever the level of preparation was - even small tingling may eventually become a stretch;
  • after eating, and especially if the meal was dense, it is necessary to wait at least 2 hours before training;
  • any indisposition will be a contraindication for stretching on transverse sword;
  • training should be carried out on a non-slip coating using a special rug;
  • it is important to remember that it is difficult to quickly sit on the transverse sword and increasing the pace of training can be achieved by injuries, not the result.

We try to sit on the twine

If the elements described above do not seem very difficult, it's time to come to the transverse spectat itself. It starts this action from squatting squatted with hands exhibited into the floor. Then the legs are turned on - straightened, they diverge to the sides. In this posture, you need to hold out as much time as possible, and then return back to the previous position. Muscles while resting. After you need to do approximately 5 approaches, while resting in breaks.

You can try to sit on the twine from the very beginning of classes, but the result will be noticeable only after time. Coaches are recommended before making a transverse sword to master the correct stretch. Practice shows that any person, after the specified training complex in a state of mastering the transverse split. The main role in this case plays the desire to achieve results.

Many girls want to learn to sit on the twine. He personifies femininity and shows all the plasticity and grace of the body, and is also very useful for health in general and muscle strengthening in particular. Learning to perform exercises for twine newbies from scratch can only be compliance with certain rules and techniques that are repeated daily.

In addition to the beautiful and flexible body, the ability to sit on the twine brings great benefits to health.

It is expressed in the following factors:

If there are doubts or there are various diseases of the spine, the knee joints or the small pelvis organs, then it is better before you start training, consult with your doctor. It is necessary in order not to worsen its condition.

Varieties of twine

During the execution of the twine, the leg feet must be placed in opposite side of each other, thereby forming an angle of 180 degrees.

There are several basic exercise techniques, so there are such types of twine as:

  1. Transverse. One of the simplest in performance. With permanent training, each person can quickly learn to fulfill him.

    With the help of special exercises for stretching the muscles, you can learn to sit on the twine from scratch for 1 month of intense training

  2. Longitudinal. During its execution, one leg is drawn forward, and the second, respectively, back. This twine is divided into 2 types: left-sided and right-hand.
  3. Support on hand. The beginners are strictly prohibited from performing this exercise, since there is a risk of injury. Therefore, to make it for only the prepared and trained person.
  4. With saving. That is, in the course of its execution, one of the legs should be in suspended state, thighs at the same time form an angle of more than 180 degrees. From this position you can perform a longitudinal and transverse view of the twine.
  5. Vertical. Each gymnast and ballerina must perform this exercise. For this, you need to become 1 leg, and the second to raise. If everything is done correctly, then it turns out a flat line.

If it is constantly properly to train and comply with the technique of a stretching, then each person will be able to sit on the twine already a month after the start of classes.

For what time you can sit on the twine

In order to succeed in this case, efforts must be made. Training can be carried out at home, the main thing is to comply with certain technology and perseverance. It is real even for people who have stepped over the 40th anniversary. With permanent training, a positive result will come about 2 months after the start of classes.

If a person is about 30, he will be able to sit on the twine after a month of intense training.

Rules for the execution of twine

Exercises for twine from scratch will give a rapid result for a short period of time only subject to several simple rules and recommendations.

These include:

  • it follows to train every day;
  • it is necessary to spend about 40-50 minutes for each lesson;
  • all movements are performed smoothly and without sharp jerks;
  • during stretching, you need to relax muscles, and not strain them;
  • the back must be all the time in the smooth position, since if you start it to hide it, then the muscles may lose their elasticity;
  • each exercise is performed at least 1 minute.

Training should always begin with a warm-up. It warms the muscles and prevent injuries. It is very important during the execution of each movement to control the breath.

Muscle Heat Rules Before Stamp Exercises

Exercises for twine from zero beginners need to be started to do with the right warming up. All movements are performed slowly and smoothly. Thanks to this, you can feel your pain threshold, as well as reduce the risk of injury. Only professional athletes under the control of the coach can perform stretching jerks.

The warm-up time should be from 10 to 20 minutes from the total workout time. During this period, all muscle groups should be worked out to avoid injury. After completion of the workout, you can switch to the main exercise unit.

How to sit down: back, belly, shoulders

Before trying to sit on the twine, it is necessary to control the position of the body. If you constantly hurt, curl your shoulders and slouch, it can cause the development of various complications. Therefore, it is necessary to control the posture during the workout.

The back must be kept smoothly, while the head is raised, and the shoulders are stripped. When performing tilt, the belly stretches to the thigh, forming a beautiful line of deflection in the lower back.

You do not need to try through the power to stretch, with the right exercise, progress will be noticeable with each workout.

How to sit down: pelvis

Many newbies do not keep the right position of the pelvis, which leads to quite serious injuries. Especially often they are found when performing longitudinal twine.

Exercise is performed as follows:

  • sit on the floor;
  • legs pull in socks;
  • top pull out from under myself.

That is, from the side of the pose it looks like a girl sitting on the aspic.

How to sit down: breathing

It is very important when performing any exercises to comply with the proper breathing technique. It will help to relax muscles and remove pain, which are more psychological character than physical.

There are no complex techniques here. the main thing do deep breaths through the nose while you need to reach. Exhaust is carried out by mouth and slowly. If the pain is enhanced when exercising, you can use such a psychological technique, as listening to your breaths and exhalations.

How to sit down: knees

If you do not pay due attention to the knees and incorrectly put them during the exercise, it is possible to put irreparable damage to the tendons, as well as ligaments and joints. therefore in the course of execution, they must be strictly pressed to the floor. If this does not work independently, you can ask for help from a friend or mom.

How to sit down: muscles

Exercises of beginners for twine from scratch should relax muscles. The voltage becomes the main cause of injuries. Therefore, It is necessary to save the muscles soft, If they start tightly involuntarily, then you need to make a diligence and try to relax.

Exercises

Double Mach on Side

In order for the exercise to be as correct and high quality, first of all, you should find a suitable support. She may be the back of the chair or even a wardrobe. One hand needs to rely on the chosen support, and the other is to take off the back and put on the lower back.

At this time, you need to pull out the whole body and be sure to pull the stomach. One leg should act as a support and remain straight. The second should be a little left to the side and pull the sock. From the side of the postal should be like a ballerina rack.

The exercise begins with a slow maha leg. There it needs to be lingering for a while, and then move the foot of the foot to the side. She describes an incomplete circle in the air without touching the floor. Repeat 15 masks each foot.

Mahi back from standing

Hands should be left into the wall or other solid support, for example, the back of the chair. If there is nothing suitable, you can simply fix them and hold at the chest level.

When performing with a support, it should be retreated at a distance of 15-20 cm. The legs are set together. The exercise begins with the fact that one leg is given back by 45-60 degrees. The case must maintain an even position and not fade into the lower back. Repeat movement follows 15 times per leg.

Mahi back by catching lower back

The housing leans forward until an angle is 90 degrees. In this case, the chair should be in front of him, for the back of which it is necessary to grasp straight hand.
Simultaneously with the execution of the deflection, you need to make Mahi one of the legs back. Each foot of 15 masks.

Step into twine

Before starting the exercise, you need to stand on the socks, pull the housing and keep your head straight to look strictly in front of yourself.
In order to keep the balance, it is best to argue your hands on the parties. The exercise is that you need to make a small step forward, and then jerk. Similarly, it is done with the second leg. You need to repeat 10 times for each leg.

Exercise Butterfly

In order to perform it correctly, you need to sit on the floor, while the feet are reduced together, and the legs bend in the knees.
Next, the effort of your own body should try to lower the knees to the floor. At the same time to slide on the floor and strive forward, the belly is down, and the lower back is to form a deflection.

Stretching legs from the position lying on the back

It will suit both lovers and types, as its action is aimed at tensile the back of the thigh. First of all, the initial position should be taken. To do this, lie on the back and raise one leg up so that it forms a straight corner with the torso. It should be smooth like a string.

Stop at the same time you need to grab a towel or any ribbon, and start pulling it to yourself. At the maximum point to be fixed on half a minute, after which heaves and start pulling his leg to himself, delaying for a minute. After that, change your legs.

Stretching legs from the position lying on the side

It is performed similarly as on the back, only turning over to side. It helps to work out the muscles that are on the inside of the hip.

Tilt to feet

It is followed as follows:


Make 3 approaches for each leg.

Folding to feet

It is considered one of the most effective for beginners.

Execution is true:


That is, you need to lie on the leg stretched forward, straining all the muscles. Fix for 15 seconds. Run 3 approaches.

Exercise Pyramid

To begin with, it is necessary to become smoothly, put legs together, the hands tightly press to the body. After that, one foot is retransmitted by 90-120 cm from the second. In addition, it is necessary to control the position of the stop. First, they should stand strictly on one line. Secondly, one of them should be a little turned out, so that the heel of the legs, which is exhibited forward, looked at the second heel.

Foots need to put at a short distance from each other to help maintain balance. After the legs take the right position, you need to start to descend. That is, the hands go along the legs, and the chest presses the thigh. This will help to stretch as much as possible.

Exercise Lizard

Stop one's foot forward and take a deep lunge, while the limb is bent in the knee. As a result, it is necessary to align with the ankle, and to put the second leg back. Hands stretch forward.
Being in this position you need to try to stretch down. Support in this case are the forearms. The chest tends to the floor, and the head and the heel legs seek back.

Pigeon exercise

It is necessary from the position sitting pulling one knee to the right. The support is on the second leg. After that, you need to deploy your knee in such a way that it is directed on the wrist of the right hand, and the ankle, on the contrary, on the left. At the same time, the shin should be parallel to the floor.

Then the thigh along with the housing is lowered down. This contributes to the stretching of the left leg, which is set back. Do the same for the right limb.

Shpagata simulator

To rather sit in the twine, in addition to special exercises and techniques, you can use the simulator. Before starting the exercise, it is necessary to securely secure the legs. For this, clamps are provided. After the limbs are stretched, you need to sit for a couple of minutes in this position.

Causes of failures when performing twine

There are several common causes of failures made by the newcomer in the desire to quickly achieve the result.

These include:

  1. Strong pain and discomfort.
  2. Damage to ligaments, joints.
  3. Skip training.
  4. The emphasis is not made on the necessary muscle groups.

It will not work quickly on the twine. A positive result with daily workouts can be waited only a month after the start of classes.

Before you begin intense training, you should listen to the recommendations of professional athletes or dancers for which the twine is an integral part of the work.

Most Tips:

  • qualitative and correct heating of muscles;
  • stretching should be performed by slow and smooth movements;
  • take the right position of the abdomen, back and pelvis during the execution of various exercises;
  • comply with breathing techniques;
  • do not strain the muscles;
  • control the position of the knees.

If you comply with these simple rules and recommendations, then within a short period of time you can achieve your goal. At the same time, the risk of injury and pain will be minimal. It is very important to carry out newcomers for twine from scratch every day to achieve the desired result faster.

Video exercises for landing on the twine from scratch

The best exercises on the twine: Top 7 exercises:

How to sit on a twine from scratch, paying a quarter of an hour a day: