How fast to sit on the twine?

You can learn how to sit on the splitsa person, regardless of age and physical fitness. For this it is important to train regularly. It is necessary to perform special exercises; some of them will cause you to "pull" the pain, but this is a normal phenomenon, which should not be frightened. To conduct the lesson is best daily or 1 time in two days. The duration of training should be from 30 to 60 minutes. Exercise should be done slowly and without haste, avoiding sudden movements and severe pain.

Warm up

If you want to quickly sit on the twine, thenexercise correctly and consistently. Starting each lesson is necessary with a warm-up, as it will prepare the body for complex exercises.

During warm-up you need to warm up the muscles. To do this, go for a run or take the rope and perform with it from 100 to 200 jumps. Then start making flops in different directions. During this exercise, you should lie on your side and start lifting your opposite leg. Keep it straight and lower it, not hurrying. Then turn over to the other side and perform a similar exercise with the other leg. It's better if you do 15-20 swings for each of them.

The next exercise that you needperform during warm-up, - the rotation of the knee bent in the knee inward and outward. During its execution it is necessary to stand straight. In total it is necessary to execute 15 approaches on each leg.

And the last thing is the rotational corners of the case, which need to be performed 20 times.

Basic Exercises

You will need to do a set of exercises, which looks like this:

1. Performing attacks. Expose the left leg forward and smoothly bend into the knee, the second straighten and pull back, while watch the posture - it should be straight. Perform 30 moves up and down the left foot, and then right in the same position.
2. Running rolls. Arrange widely legs, sit on one of them, the second while it should remain straight. Hold the body smoothly. Roll from one foot to the other smoothly, keep the pelvis closer to the floor. You should perform 30 such exercises.
3. Doing a butterfly. Gently sit on the floor, spread apart your knees, make sure that the feet are connected together. Begin to do springy exercises, trying to get your knees to the floor, helping during this time with your hands. Complete 30 approaches. After that, grasp your feet with your hands and press them to yourself. Hold for 5 seconds, and then go back to the starting position. Do three such exercises.
4. Performing slopes. Sit on the floor, then pull out your legs and bring them together, lift your socks up. Then you should clasp your feet with your hands, and with your chest as much as possible to cuddle up to your knees, but do not bend your legs. Hold in this position for as long as possible. Repeat it 4 times.

Now you need to complete the finalExercise before you start to sit on the splits. Spread your legs wide and rest your hands. Lower the pelvis down, feeding the body, and then reverse the movement. Do this exercise 30 times.

The most crucial moment - we make a twine. Spread your legs as wide as possible, and then start slowly to separate them. It is necessary to do this until you feel a strong and sharp pain. Hold in this position for a minute, and then start to gradually rise to the starting position. It is recommended to perform several approaches at once, in order to stretch and warm up muscles as best as possible.

It is important to understand that after the first session, sit downcompletely on the twine you can not. After all, you need to have a trained body and flexible muscles. However, if you begin to perform the above set of exercises on a regular basis, you will soon achieve the goal. The exact time interval, which you need to achieve the desired result, unfortunately, can not be designated. After all, everything will depend on your physical fitness, weight, physiological characteristics and zeal.

Successful training!

Also, you can use another set of exercises, which is presented in our article. How to sit on a twine quickly.