Stretch twine for beginners
Twine is one of the main exercises in gymnastics, acrobatics and stretching. This method of stretching is also used in dance, yoga and striptease. It not only demonstrates the plasticity of the body, but also reflects the health of joints, ligaments and bones. Mastering the “twine” skill stimulates the coordination of movements, increases flexibility in general, improves posture.
It should be noted that the ability to sit on the twine is available not only to women, but also to men.
However, due to the structure of the pelvic bones, it is easier for men to perform a transverse view of twine, and for women – a longitudinal one. Fitness Manifest stretching trainers will help you fulfill your childhood dream – to sit on the splits, even if you are well over 20, and defeat your friends with a new skill. To do this, you need a special regular set of exercises, a margin of time of at least 4 months, as well as determination and patience. However, before the start of training, it is impossible not to note contraindications, in which we do not recommend mastering this exercise.
Contraindications to twine:
inflammatory processes in the hip joints;
disorders in the musculoskeletal system;
fractures, cracks and other defects in the joint tissues and bones;
osteoporosis and osteochondrosis.
If we talk about the benefits of developing this skill, twine can bring many benefits: from a beautiful shape of the legs and abs to healing the urogenital system, spine and intestines. Among other things, lightweight twine is a useful preparatory exercise for those planning a pregnancy.
stretching twine with trainer
So, coaches by twine understand an exercise that is aimed at stretching the ligaments and muscles of the legs. In this case, the legs are bred in opposite directions. With correctly reproduced twine, the legs should be extended in a straight line. Proper landing on the twine does not cause pain, does not create discomfort when in this position. A good result is provided by proper preparation and stretching.
Types of Twine:
Classic (the difference from the longitudinal one is that the angle formed between the inner surfaces of the hips should be 180 degrees, and the landing should be from the floor)
Suspended (the angle between the hips exceeds 180 degrees, one leg rests on a ledge)
Vertical longitudinal (one leg in the air)
Half-twine (directly recommended stretching exercise. One leg goes forward, the other bends at the knee. In this position, you need to fix the feet and stretch your arms to the outstretched leg).
On the hands (handstand, in which the legs are spread apart)
Lying on the floor (performed on the back, transverse split is done, legs are bred with the hands to the sides)
Royal (supports are used for two feet; while the body itself remains on its weight).
You can develop flexibility and master the twine technique with the help of stretching trainers in our studio. We will select for you an individual set of classes that will lead to the maximum result for the optimal time.
Nevertheless, on the way to achieving this goal for beginners, trainers recommend following the tips below:
How to do twine stretching?
to do regularly (sets of exercises for 15-20 minutes, you need to perform them daily or every other day);
Exercise in a warm room (the recommended air temperature is at least 20 ° C, in a cold room the muscles become less plastic, which can cause injury);
be careful (do not rush, otherwise the risk of injury, for example, sprain);
Do not work hard, trying to achieve hasty results – it is traumatic, and can throw your efforts back;
drink more water, as this affects the elasticity of the skin and muscles. Dry skin and constricted muscles have the opposite effects;
It is advisable to take a hot shower before doing the exercises. Steaming the body also improves the elasticity of the skin and muscles;
Do not forget about the need for cardio training – at least a couple of times a week. Cardio helps strengthen muscles and prepare the body for exertion. Running perfectly accelerates and warms up blood.