According to fitness trainers, almost any healthy person can train the muscles of the hip part of the body and quickly enough to sit on the twine with the proper desire for training and the absence of contraindications.

The main thing is a qualitative approach to training, because the results depend largely on how correctly the stretching is done, how the muscles of the pelvis and thighs are trained. To quickly sit on the twine, first of all, you need regular training and determination.

If you have a good stretch and experience in sports, it will be quite easy to sit on the twine. Absolute beginners in sports without proper physical training will have to work longer and harder than people who play some kind of sport on a regular basis.

How quickly a person sits on a twine is influenced by some factors

Exist factors affecting the physical condition of the human body, which should be considered when drawing up a training plan to sit on the twine:

1. genetic predisposition- innate flexibility of the body, which depends on the length of the ligaments, the number of sarcomeres and elastin in the muscles.
2. Frequency and duration of joint warm-up before training, as well as the correct technique for performing training in order to sit on the twine.
3. Training diary, thanks to which you can monitor your development, not only psychological, but also physical.
4. Proper healthy eating, which should include a sufficient amount of water, calculated on the weight and age of the person.

When flexibility is achieved, there is a change in muscles, joints and ligaments. This, of course, takes time and effort. Therefore, one cannot hope that you can sit on the twine in a day or even in 1 month.

Stretching doesn't have to be painful.

Exercise should not be done through pain. Basically, those who already have good flexibility or children sit down during the day, since their body is not fully formed.

But still I want to know how much time it will take to train and whether it depends heavily on age. Experts say that if you start exercising before the age of 30, it usually takes 3-5 months for regular classes. People over 30 will need more than six months of intensive training.

These figures are calculated for people with average physical data. The timing will be affected only by the degree of flexibility, patience and attitude.

Effective stretching exercises to sit on the twine

The main purpose of stretching is to make muscles elastic, joints more mobile and give tone to the body.

Stretching also improves blood flow, promotes the supply of oxygen and nutrients to the muscles, protects the body from the occurrence of chronic diseases and pain in old age.

• Worth starting with sit-ups for leg muscle development. First you need to put your feet slightly wider than your shoulders, your back is even, your gaze is directed forward.

When a sitting is done, you can bring your arms forward, but most importantly, take your pelvis back, as if there is a chair behind you. It is necessary to ensure that the knees do not go beyond the foot, otherwise there will be a large load on the joints.

One of the effective stretching exercises is leg swings, which can be performed both to the sides and back and forth.

• Second exercise - swing your legs. Mahi can be performed to the side, forward, backward, lying on your side and sitting on all fours.

When performing, the back and legs should be even, if swings are made to the side, then there should be a support that you can grab with your hand.

• Required slopes for stretching ligaments.

The legs are shoulder-width apart, bending over, hands reach first to the right toe, and then to the left. The knees are straight and do not bend. Everything is done smoothly and no sudden movements.

• Support exercise. First you need to rest your hands slightly above your head against the wall.

Bend the right leg at the knee to a right angle, and holding the other leg straight, take it back as far as possible. This will stretch the calf muscles.

Support exercises - one way to do stretching to sit on the twine

• Stretching is promoted and side-to-side leg extension. First, the legs should be placed shoulder-width apart, while the back should remain flat.

Then you need to take your leg to the side, the pelvis is parallel to the floor. Hands in front, then tilt the body to one leg, and then gradually align the legs at the knees, and stay in this position for 20-30 seconds.

After the exercise, you need to do it on the second leg.

• Exercise for half twine on the back. You need to lie on your back and put your hands along the body. One leg must be bent for support, and the other should be extended and taken with your hands.

The leg should be straight so that the pelvis does not go to the side.

• In the next exercise, you need to kneel and put forward one leg, bent at the knee at a right angle.

For balance, you can grab a chair with one hand. Next, the second leg is taken by hand and reaches for the buttocks.

• To stretch the back of the thigh, you need to kneel and stretch the other leg forward without pulling on the toe.

Then gradually with your hands you need to reach for the toe, the knee should not bend.

How to do a stretch to sit on the twine

Stretching is the key to maintaining joint flexibility and health. Tendons (tissues that connect muscles to bone) begin to shrink and tighten as you get older, limiting your body's flexibility. The movements become slower, it is already difficult to stand straight, even the step becomes much shorter.

Correct technique is of great importance. In the parks, runners can be seen stopping to stretch the front of the thigh, pulling the leg to the buttocks. Such a stretch can only hurt.

There are basic rules on how to stretch to sit on the twine, adhering to which you can achieve good results, and not harm yourself.

So, stretching rules:

• Stretch as often as possible preferably daily if possible. Always after cardio and strength training.
• Before stretching, be sure to forget about a small warming up the muscles.
• In every position gotta move slowly without forcing yourself to make sudden movements. Always pay attention to tension.

Stretch should be measured from mild tension to the edge of discomfort. You need to focus on the area that is being stretched.

• Before holding each position, you must take at least two deep breaths. Deep breathing promotes relaxation.
• In no case can't bounce. Once you have found a comfortable stretching position, you should stay in it and gradually stretch more.

How to sit on a transverse twine

You can also achieve results at home. It all depends on the lifestyle, activity of a person and his diet.

You can start your day with a morning workout, since it is in the morning that the muscles are stiff, and the effect will be better. To implement the twine, you must have a strong back and abs, so strength exercises are needed 2-3 times a week.

If all of the above is observed, then the result will not be long in coming.

First you need to warm up with a warm-up. It is advisable to start from the neck, then go to the arms, back and do not forget about the legs.

After that, you need to perform the following exercises:

• Deep tilt with support on the hands. The back should be straight and relaxed, breathing free.

In this position, you need to be 30-60 seconds. As soon as you can lean on your palms, you should try to stand on your forearm.

• The next pose is a stupa. The legs are spread wider to the sides, the arms are extended upwards. Gradually you need to go down, spreading the same knees and hips.
• Push ups. The legs are wide apart to perform push-ups by bending the elbows while the pelvis is pulled forward just above the head. On exhalation, return to the starting position. Repeat this exercise 10-15 times.
• Twine preparation. The legs are placed wider, the body is parallel to the floor, you need to stand on the forearms or palms. Stay in this position for 30 seconds.

Twine trainer

Performing stretching exercises, both for the profession and for health and beauty, obliges a person to do them with patience, endurance and perseverance.

To facilitate the process in order to quickly sit on the twine and not damage the muscles, a special simulator will help.

How does he work? The simulator is designed specifically for stretching muscles, as well as for fixing them. Thus, the muscles get used to and gradually stretch without much pain. The simulator has its pros and cons, which must be considered when buying it.

Pros:

1. By adjusting the degree of stretching, the pain will not be so noticeable, and the legs will be in a comfortable position. In this case, the load on the legs will decrease.
2. You will no longer have to be afraid to injure muscles and ligaments. Exercises on the simulator pass without sharp jerks and sloppy movements.
3. Most models of simulators are designed for stretching while lying down, that is, the muscles will be as relaxed as possible, which contributes to quick results.

Minuses:

1. The trainer is expensive. Its minimum price is 2-3 thousand rubles.
2. If a person is on constant trips, then the simulator will have to be left at home, since it is quite difficult and inconvenient to transport it.
3. A good stretch and split will not come in a month for beginners. This process is quite laborious.

The dangers and cons of quick twine without a warm-up

Most sites promote fast splits in a month, a week, a day, and even an hour! For beginners, it usually happens like this: a large krepatura, which complicates training, and an insignificant result.

To achieve the goal and sit on the twine, the following errors should be considered:

The load during the warm-up can be different, for example, cardio exercises will be quite effective, which should last at least 15 minutes.

• The first and most common mistake made by beginners is short warm-up, which does not contribute to a good warm-up of the muscles.

The load can be any: cardio, jogging, skipping rope, dancing. Duration - 15-30 minutes. This will make the muscles soft, pliable and more flexible, which will prevent training pain.

• Many, starting to work on themselves, overdo it with the load. Yes, a new business and a goal inspire, but it is very important at first to give yourself a minimum of workload, there is no need to rush, you need to gradually complicate the process.
• Plays a big role class schedule. Stretching requires discipline. You should do at least 3 days a week, if one day was missed, then it must be compensated.
• Most people do not know the anatomy of their body and start looking for stretching exercises as soon as possible to sit on the twine in a few workouts.

This is their mistake. Not all exercises are really useful and doing them without knowing which muscles they affect is really dangerous. You need to pull only certain muscles, observing the technique.

The trainer of the stretching studio told how to stretch to sit on the twine and achieve results even at home.

Training is important, but it is not necessary to attend intensively. 2-3 days a week will be the best option, otherwise the muscles simply will not have time to recover.

In no case should you invent "your" exercises- it could end badly.

Don't Forget the Warm Up on which the twine itself depends. Pay attention to the stretching of the lumbar.

Do not be afraid of krepatura and skip classes because of it, after a warm-up, the pain will subside. You can also reduce it with a hot bath or shower after a workout.

How to stretch to sit on the twine:

How to sit on the twine - beginner mistakes:

One of the most striking ways to demonstrate flexibility is the transverse twine. Every girl at least once, but wanted to surprise others and, first of all, herself with a stretch and impress. Twine is used in many types of physical activity - in dancing, martial arts, and for rhythmic gymnasts, longitudinal and transverse twine is a mandatory element of the program.

In order to sit on the transverse twine, you will need to make a lot of effort. But how beautiful!

The difficulty lies in the fact that the transverse twine is considered the most difficult type of stretching and for many it remains a dream due to insufficient perseverance or physique. Practice shows that it is not so difficult to realize a dream, because the main thing is to have a desire and strive to achieve your goal. Are you ready to make your wishes come true? Let's learn how to sit on the transverse twine.

On the way to the twine - five basic rules

Of course, the first time you won’t be able to say the magic “alle op” - and now you are already sitting in the splits. Let's start simple - with the basic rules that will be useful to you in the process of stretching.

We proceed to the main thing - to stretching on the transverse twine. Performing a simple set of exercises day after day, you will significantly increase your flexibility, which means you will come closer to fulfilling your cherished desire. Here are a few exercises that will allow you to warm up the muscles and tendons before the longitudinal and transverse twine.

Butterfly

The butterfly exercise will help you do the splits faster.

This exercise increases the flexibility of the groin tendons and stretches the inner side of the thigh.

• Sit on the floor, bend your knees and connect your feet. Try to pull your heels closer to your body, and try to press your knees with your hands to the floor.
• Pay attention to your position - when performing the exercise, the back should be straight.
• In the butterfly position, place your hands in front of your feet and lean forward. The knees are pressed to the floor as much as possible, the back is straight.

Crap

Stretch your body to the floor with a straight back.

This exercise is very effective for stretching the back and inner thighs, as well as the hamstrings.

• Sit on the floor, spread your legs to the side as wide as possible. Legs should be straight and toes pointed up.
• Stretch your arms out in front of you and lean forward. Your task is to “put” the chest on the floor so that your body lies “like a pancake”. Stretch in this position for several minutes.
• Then, with your arms outstretched in front of you, stretch first to the left leg (ideally, the body should lie on the leg, and the arms should wrap around the feet), and then to the right.
• Do 5-7 sets of 10 tilts for each leg.

Touching the toes

This exercise focuses on the area under the knee. Stretching on the transverse twine will become possible after you work comprehensively on developing the flexibility of the lower body.

• Stand on the floor with your legs straight and feet together. Lean towards the floor - you should touch your toes with your fingers. Do not bend your knees, linger on each slope for 40-60 seconds
• You can also perform the exercise while sitting. The principle is the same - you should touch your legs with your fingers, your back should be straight, and your knees should be even. Once you have mastered the stretch, you should be able to wrap your arms around your feet.

We stretch our elbows to the floor

This is also a very important exercise, it can be performed immediately before sitting on the transverse twine.

• In a standing position, place your feet shoulder-width apart. Lean forward (legs are straight) and try to reach your hands to the floor. Your “maximum” task is to put your elbows on the floor.
• In a standing position (feet shoulder-width apart), try to grab your ankles. Bend over to the right ankle first, then to the left. Do this exercise for 5 sets of 10 reps.

We sit on the twine

Now, after you have done all the exercises, you can finally try to sit on the transverse twine.

• Squat down, put your hands on the floor in front of you. Now slowly spread your legs to the sides, trying to straighten them completely.
• Stay in this position for as long as possible, then return to the starting position. Let the muscles rest and do the splits again. Repeat the exercise 5-7 times.

Beautiful twine is the result of a good stretch.

Regular stretching on the transverse twine will allow you to increase muscle flexibility, strengthen the hip joints and increase the overall tone of the body.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 11 2016

Content

Perfect posture, beautiful gait, taut, slender legs distinguish young ladies who regularly engage in stretching. Muscle stretching is a painstaking, lengthy process. Some girls, starting to attend stretching courses, are interested in how to sit on a twine in 1 day? Lack of sports training, age over five years old, the likelihood of injuries and ruptures of ligaments are limiting factors. How to stretch to speed up the process of preparing muscles for twine?

How to quickly sit on the twine at home

Stretching at home will help you gain the desired flexibility if you systematically, at least 4 days a week, perform a set of stretching exercises. How many days can you sit on the twine? Genetic predisposition, past experience in dancing or gymnastics, enhanced stretching in the present will help you achieve your goal in a few weeks.

Answering the question of how to quickly sit on a twine in 1 day, stretching instructors are unanimous in their opinion: this period is not enough for proper muscle stretching. A set of exercises for the painless development of twine from scratch provides:

• start with warm-up exercises, which you can devote up to 15 minutes from the entire workout;
• the total duration of effective muscle stretching is from 30 minutes (active phase);
• the more often you do stretching, the faster you will learn how to sit on the twine on your own in 1 day;
• performing exercises, check the condition of the muscles, ligaments: pain, slight crunch, burning indicate overstrain, leading to injury.

Warm up

A prerequisite for success when trying to do splits is not only a warm-up, but also morning exercises. It will save you from crunching joints, microtraumas and tears of ligaments and muscles. Any stretching for twine involves a preliminary warm-up. Move from light aerobic exercises to intense ones gradually. To achieve your goal faster, include in the warm-up complex:

• development of the joints of the arms, legs;
• side bends;
• squats;
• forward-backward and side lunges;
• press exercises;
• jumping;

Muscle exercises

Sit correctly on the twine, avoiding traumatic situations, perhaps by performing regular, daily exercises to stretch the muscles. You will need: a training mat, a little time: up to half an hour and ... a great desire to achieve results in a short period. How to stretch correctly in order to sit on the twine in a matter of days:

1. From a standing position, lean as far as possible towards your legs.
2. Forward bends with arms bent at the elbows from the “legs wider than shoulders” stance.
3. Sitting on the mat, fix your legs on the sides. Try to lie on your leg with your whole body, clasping the foot with the palms of your hands. Then change your leg.

Stretching

Exercises are best done to slow music, avoiding sudden movements. A great stretching machine at home is a stack of books placed under your feet. Try to gradually “disperse” into a longitudinal split, stopping at points where you feel muscle tension. Having reached the maximum of your twine depth (muscles should bake slightly), fix the position for several tens of seconds. After removing one of the books in the stack, try to go down. In case of severe burning, give up further “for today” attempts.

Lessons for children

Flexible and plastic from birth, children learn faster than adults how to sit on the twine. Home workouts will be successful and interesting if you add game moments to sports:

1. It is necessary to start stretching lessons for a child with a warm-up. Take up to 10 minutes of jumping, bending, squatting, and push-ups. Girls and boys will have more fun with mom or dad, so you can “compete” who will sit on the twine faster.
2. After the warm-up, show the exercises for stretching the anterior and posterior longitudinal muscles of the lower leg, thigh: leaning down, invite the baby to put the handle on the foot, and then in front of the foot. Control the correct execution.
3. Dynamic exercises: swinging your legs forward, sideways, back will help stretch the internal ligaments of the thigh, pump up the muscles of the priests.

Most of the "adult" exercises that help you sit down faster on the twine are perfect for a small (and not so) child. Performing exercises for stretching the legs, the baby should feel a slight "resistance" of the body. Be attentive to the crumbs, laugh and talk more. A bad mood, a “growling”, dissatisfied mother will cause the child to refuse to train. Remember that the best incentive to do the splits will be praise and personal example.

Which twine is easier to sit on

When doing stretching exercises, try not to think about the speed of achieving results: how to do splits in 1 day or in the next week. Focus on the process by celebrating your progress. Longitudinal twine requires a gradual stretching of the longitudinal muscles. The transverse one is more difficult to perform; when it is performed, the passive muscles of the inner thighs, ligaments, and joints are involved.

Longitudinal

Constant stretching exercises performed at home or at a sports club will be an effective way to improve muscle elasticity, emphasizing the flexibility and beautiful plasticity of the body. Step-by-step instructions on how to sit on a longitudinal twine in 1 day:

1. Start stretching with... a five-minute hot shower.
2. Start doing your warm-up. Aerobic exercise will help warm up the muscles.
3. The complex of basic movements, how to make a longitudinal twine, includes the development of certain exercises alternately for each leg:
   1. In a standing position, bend one leg at the knee, trying to press the heel to the buttock. Help with your hands, holding the foot of the bent limb. Take your leg back, increasing the load.
   2. Lean on the bent supporting right leg, leaving the left with a straight knee as far as possible. Trying to keep your back straight, perform springy movements up and down, squatting deeper. The correct technique for performing the twine exercise is evidenced by a slight pain in the lumbar region from the side of the leg set back, a slight burning sensation in the muscles of the bent one.
   3. Slowly change position by resting your left knee on the floor. Bend it at a right angle. The right leg in front should be straight, the toe turned up. Make several tilts to the leg with a perfectly straight back.
   4. "Half of twine". To perform, it is necessary to place the leg bent at the knee in front of you, stretching the other from behind as it is done with twine. Slowly bend with your back straight to the bent leg, slightly springy.

Transverse

Cross twine is difficult for most people. Dreaming of stretching Jean-Claude Van Damme or Jackie Chan, you need to pay special attention to the development of the sacral joints, sprains, tendons. How to sit on a transverse twine at home:

1. "Fly like a butterfly." Sitting on the floor, clasp your closed feet with your palms, pulling your legs towards you (Lotus position). Lower your knees to the floor with springy movements, fixing the position at the lowest point. To do this, lightly press your knees with your elbows.
2. Do transverse lunges with a transition. Squat down with the supporting leg, moving the other straight to the side with a straight knee. Sit low enough to feel the tension in your ligaments.
3. In a sitting position, spread your straight legs wide with your toes up. Lean forward trying to touch your upper body to the floor.

Video instruction: how to sit on the twine correctly and quickly

What is the secret of plasticity, grace, health of girls who regularly do stretching? In adolescence or adulthood, this is an effective way to strengthen the muscles of the back, correct posture, get rid of the first manifestations of arthritis, arthrosis of the joints. Proper implementation of warm-up, basic exercises contributes to the gradual development of the sacral and hip joints, gradual stretching of the muscles, ligaments of the lumbar region, and hips. Learn all about the secrets of proper stretching by watching the video tutorials below.

Effective stretching

Twine is not only beautiful, but also good for health. For some reason, this "sport" is easily achievable for some people and almost unattainable for others. It is worth remembering that all people have a different physiology, which is why someone can easily learn to sit on the splits, and someone may need years of training. Stretching gives not only flexibility, but also visibly tightens the muscles, gives them a beautiful shape and makes the skin supple. In addition, it is an excellent prevention of varicose veins and cellulite.

There are several types of twine:

- Transverse- the easiest kind of pose. It uses the same muscles that work when walking, so you can sit in the longitudinal twine the fastest even at home.

- Longitudinal- much more difficult to perform. At the same time, it is extremely useful. The transverse twine develops the muscles and joints of the pelvis, healing the genitourinary system, stretching the muscles and improving the shape of the legs, bringing the lower back and spine into a healthy and correct position.

- sagging- one of the most difficult options. To do this, you need to have strong legs, excellent stretching. If you are already doing cross splits, a couple of months will be enough to complicate the exercise without injuring your muscles.

- Vertical- a complex exercise performed by gymnasts and dancers to increase the amplitude of leg swings. You don't need to be able to sit on a 180-degree cross split to make a candle, but your muscles must be flexible enough to bend over and touch the floor while keeping your legs straight.

- Twine on the hands- handstand is a rather difficult exercise that requires good physical fitness, so this type is suitable for especially trained athletes.

10 tips on how to sit on the twine:

1. Warm-up - before you start stretching, it is worth warming up. A warm-up should be done at the very beginning of a workout in order to prepare the body for stress. If you throw it out of class or move this stage to another position, then injuries will not take long. For a good warm-up, light running or jumping is suitable. Warm-up should be done for at least 10 minutes.

2. Many people believe that if we sit on the splits with "legs", then we need to work only with them. In fact, it is not only about the flexibility of the inner thighs, it is also about the flexibility of the pelvis, joints, ligaments and lumbar. Do not forget about any part of the body, so as not to get serious injuries.

3. Warming up the muscles - a way when we bring the muscles into a state of combat readiness. This is the only way you can achieve maximum results in stretching. The process usually lasts from 5 to 10 minutes and may even depend on the temperature of the house or hall. The main thing is to feel that your body is ready to work. You can start by rubbing the leg muscles. Then you need to make a few rhythmic movements, you can remember some elements from the dances. Squats or leg swings are also great for warming up muscles and ligaments before stretching them.

4. Regularity - in order to quickly sit on the twine, you need to remember the regularity of classes. Beginners should repeat the complex every other day, but do not overdo it. In some cases, two to three hours of training per week is enough.

5. Rest - never forget about recovery between workouts, which will help you sit on the splits even faster. If you want to prepare the body for increased stretching, drink more water - it will help increase muscle elasticity.

6. Getting rid of pain - muscle pain after a workout (even the most intense) is comparable to the usual sensations after a workout in the fitness room. You can reduce it if you take a hot bath and drink a glass of water with lemon before going to bed.

7. When exercising on the floor, use a fitness mat. The special coating of the mat will allow you to perform the exercise as conveniently and comfortably as possible.

8. Fixation in one position for at least a minute. Muscles need time to get used to the unnatural position for them and relax. Therefore, linger in one position for at least a minute.

9. Never forget about breathing. Breath control will allow you to hear your body and avoid sharp muscle pain.

10. Avoid sharp pain. If you feel a sharp pain in the muscle - stop the exercise. Pain is a signal of a traumatic effect. Muscle strain is a very unpleasant thing. A scar may form at the site of the rupture, which will significantly complicate further stretching. In no case do not allow injuries, and if you do get injured, immediately stop exercising until full recovery.

Contraindications for classes:

elevated temperature;

Any disease in the acute period;

Joint diseases;

muscle injury;

inflammatory processes.

If you dream of a good stretch and want to sit on a longitudinal or transverse split, find out the rules for doing exercises that will help you achieve results from scratch as quickly as possible, and without compromising your health.

If you don’t know how to sit on the “correct” split or want to do it faster, apply the recommendations of professional trainers. Following these rules will help not only achieve your goal faster, but also not harm your health.

1. Don't rush.

Stretching is a slow and rather painful process that does not like to be rushed. With a sharp increase in load, you risk getting stretched or micro muscle tears, in which further training will be contraindicated. This will slow down the results for several months.

2. Warm up your muscles well.

Only after an intensive warm-up can you start active stretching exercises. If this is not done, you will not get the proper effect from the session, and you risk stretching or tearing your muscles.

3. Keep track of time.

Having warmed up well and having taken the necessary position of the body for stretching, use the timer. Record the amount of time in each element, and gradually increase it.

4. Alternate legs.

For correct and effective stretching, the load should be the same on both the right and left legs. Do not ignore this principle, and you will be able to sit in a longitudinal split not only faster, but also on both sides.

5. Work out your joints.

It is a mistake to think that in order to sit on the twine, you need to work only on stretching the muscles. A huge role is played by the elasticity of the ligaments and the mobility of the joints. A complex exercise for working out joints is an integral part of stretching training.

6. Breathe deeply.

Do not hold your breath while stretching. Try to breathe not only evenly, but also deeply. Muscles enriched with oxygen respond better to the load, and show results faster. Exercise outdoors or ventilate the room before exercising.

7. Relax.

In the process of doing the exercises, you need not only to breathe deeply and regularly, but also to relax the whole body as much as possible. While exercising, listen to soothing music and think about pleasant things. If during the exercise you feel excessive pain, cannot relax and breathe evenly, reduce the load or take a more comfortable body position. So you will get the "correct" and safe load.

8. Use warmth.

Before training, it is recommended to take a hot shower or bath. If this is not possible, you can use warming rubs and ointments. Apply a small amount to your skin and put on warm clothes. The drug should warm, but, in no case, do not burn.

9. Exercise regularly.

By skipping classes, you are significantly slowing down in achieving results. Muscles get used to regular loads and lend themselves well to stretching. Absences in classes bring down the schedule, and lead to a decrease in efficiency.

10. Alternate exercise and rest.

In order to allow the muscles to recover from the load, you need 1-2 days of rest and proper sleep after training.

11. Warm up every day.

In those days when you have planned a rest after training, it is imperative to conduct a light morning workout. This will not only relieve pain, but also saturate the muscles with oxygen and will not allow them to "clog".

12. Use your body weight.

Once in the correct position for stretching, relax as much as possible and allow your body to lower itself to the desired level under its own weight. This is facilitated by classes in socks on a slippery surface.

13. Don't ask an inexperienced person to help you.

If you ask someone to "push" lightly, you risk serious injury. Often, a person's own body weight or strength in the hands of a person is enough to train well. Only an experienced trainer can increase the load, who not only has sufficient experience in stretching, but also knows the characteristics of your body.

14. Don't jerk your muscles.

Having taken a comfortable position, and felt the tension in the muscles, do not try to sag or pull them with sudden movements. Muscles that are overheated when overstressed are prone to tearing.

15. Pull the sock both towards you and away from you.

To sit on the twine, you need to evenly work out different muscle groups in the legs and lower back. This is facilitated by a change in the tension of the sock. By changing its location in stretching exercises, you will quickly sit on the twine.

16. Drink water.

As with any physical activity, stretching requires sufficient water intake.

17. Eat right.

Don't eat 1-2 hours before your workout. A full stomach will not only prevent you from bending over well, but can also cause acute intestinal obstruction. After class, refrain from eating for at least 1 hour. Balance your diet so that you get enough vitamins, minerals, proteins, fats and carbohydrates.

18. Watch your feelings.

Listen for cues from your body. If you feel unbearable pain, then you are doing the exercise incorrectly. Tachycardia, uneven breathing, tremors in the legs are a sign that the load needs to be reduced.

19. Motivate yourself and visualize the result.

Keep a training calendar and systematically photograph your progress. So you can clearly see your progress and continue with pleasure in further training. How else to motivate yourself to exercise .

20. Consult with experts.

Even if you want to sit on the splits on your own at home, the help of a professional trainer is necessary. Especially if you have no experience, but start classes from scratch. If you do the exercises incorrectly, you will not only not achieve results, but you can also harm your health.

It's just a matter of the amount of time spent.

What affects the speed of achieving results

How quickly you sit on the twine depends on many conditions. For example:

1. Elementary level of training. If a person regularly plays sports, is used to physical activity, works out muscles and ligaments, then his chances of achieving a quick result increase compared to those who start from scratch.
2. Individual body features. The elasticity of muscles and the condition of the ligaments are different for each person. There is a body structure in which longitudinal or transverse twine is impossible due to the physiological characteristics of bones, joints, ligaments. As practice shows, in some women who have given birth, there is a mixture in the hip region, which makes training difficult and prolongs the time to achieve the result.
3. Regularity training and proper rest. To quickly sit on the twine, you need not only to train regularly, but also to fully relax.
4. Correct execution stretching exercises. They should include various types of stretching in order to work out all the muscles involved in the twine.

Taking into account all the above features, you can sit on the twine both in 1 month from scratch, and not sit down in 2-3 years. Only by starting regular training and observing the dynamics, it is possible to predict the approximate speed of achieving the goal. An experienced trainer after a month of classes can make a prediction about how quickly a person will sit on the splits if he does not quit training. But these data will be very approximate.

Do not count on certain deadlines, make training a part of your life and enjoy it.