Sits on the twine as needed. How to learn to do twine at home? A program of effective techniques with elements of athletics gymnastics

Many people dream of being able to do the splits. Of course, not everyone is given this so well: the younger the person, the more malleable his ligaments, however, this is not an indicator - even after, in a completely adult age, you can sit on the twine. If you make an effort. You need to do every day, devoting at least half an hour to training: first, warm up the muscles, and then stretch. Many people want to cope with the task of quickly sitting on the twine, but it is worthwhile to understand that speed is not a priority in this matter, because everything must be safe. Consider what you need to do to achieve your goal.

Twine is beneficial in its own right, it helps to stretch the ligaments and has a beneficial effect on the joints. It also helps to restore muscles after strength training. In addition, this exercise looks very impressive, so many would like to quickly sit on the twine at home.

The twine is dynamic and static.... Dynamic involves swinging legs to the head, static - the position of the legs apart. Both types can be performed in the longitudinal and transverse directions.

The longitudinal split involves the position of the legs in which one leg is put forward and the other back. They form one line and, as it were, "continue" each other.

With a transverse twine, the legs are spread to the side. It is more difficult than the longitudinal one, so it is recommended to master the longitudinal stretching first.

Each split has its own preparatory exercises. But first you need to take into account the general rules to help you quickly sit on the twine at home:

• You need to do it every day. Half-hour daily activities are much more effective than many hours, but very rare. It is best to stretch twice a day - morning and evening. It is this regularity that will help you achieve great results in just a few months.
• You need to start twine stretching only after warming up exercises. Light cardio will be enough: running, jumping rope, and so on. Never stretch unheated ligaments, as this can lead to injury, after which a long recovery will be required.
• When exercising in a cold room, wear warm socks or tights on your feet. Keeping the ligaments warm will greatly reduce the risk of injury.
• Half of the exercises in the program should be aimed at dynamic load (swings), and half - at static.
• Keep your back straight when stretching.
• You must learn to relax - this will help prevent pain.
• Breathing also needs to be given sufficient attention. Inhale and exhale should be even, do not hold your breath.

If you seriously want to do splits stretching, you should take care not only of physical activity, but also of your lifestyle. It is recommended to eat less fatty and meat products, as such products contribute to the coarsening of the ligaments and worse stretching. Also, for the elasticity of the ligaments, you need to drink a lot of water. Another point is psychological flexibility, which should complement physical flexibility.

How long does it take to sit on the twine?

Only a person whose ligaments are naturally very flexible can sit on a twine in a week. But this does not happen very often - mostly longer work is needed. A person who has always been doing stretching, but never set himself the goal of sitting on a split, may well master this exercise the first time. For the rest of the people who have not been engaged before, the process of mastering the twine will take some time - from several weeks to several months depending on the level of training and characteristics of the organism.

Consider also the fact that it is much easier to quickly sit on a longitudinal twine than on a more difficult transverse one, so you should first master this particular variation. A perfectly acceptable goal that you can set yourself is to do the splits in a month. It is for this period that you can orient yourself, making up a training program for yourself.

Experts say that you can quickly sit on the twine, but the most important thing that you should adhere to in this matter is gradualness. While stretching, you do not need to compare yourself with someone else - those who are working with you, the instructors in the video, and so on. Everyone has different characteristics of the body, and the results, accordingly, are also. Moving one centimeter or millimeter every day, you are already much closer to your goal. Compare yourself only with yourself yesterday.

How to quickly sit on the twine: exercises

If you are wondering how to quickly learn to do the splits, regularly do the exercises below.

Exercise 1. Dynamic Exercises - Leg Swings

In this exercise, you need to swing and raise your leg as high as possible. The inertia of the span increases the lift height. Swings are done in a standing position: forward, backward and to the sides. In each direction, do max 20-30.

Another swing monitor is from a lying position on its side. At the same time, the leg rises up, and then falls to the head. You can hold it near your head and then lower it back.

Exercise 2. Bends from a vertical position

All kinds of inclinations are aimed at stretching the body and legs. Also, most vertical bends tend to stretch the popliteal ligaments.

You need to stand up straight, align your back. Tilt the body forward and then down. At the same time, do not bend your knees and back, do not bend in the lower back. Already at half the incline, you will feel the tension under your knees. A rounded back helps to bend lower, but the meaning and effectiveness of the exercise are lost.

You can do dynamic inclinations - 30-40 repetitions with your fingers touching the floor, as well as static ones, in which you need to bend over and stay in the incline position for 30-60 seconds. Better to alternate both types.

Exercise 3. Working with a ballet bar

The crossbar, which is reinforced horizontally along the wall, is called a ballet "barn". With it, you can perform many effective exercises to help you sit on the split. The starting position is always the following: you need to stand on one leg, lift the other and place it with the heel behind the bar. To maintain balance, you can hold onto the machine with your hands.

• Squat down so that the raised leg is held above the bar.
• Tilt your body to the side, down, forward, while keeping your foot on the bar.
• Move your foot along the bar to the sides and forward. In this case, the leg, which is on the floor, must remain motionless. If the body is facing the crossbar, the leg will "go" to the side, and this will be a cross split stretch. In the lateral position, the leg can move forward or backward, and thus you prepare yourself for a longitudinal split.

If you practice at home, and you do not have a ballet bar, you can use a wall bar, the edge of a table, bed, bedside table as it. You can also diversify your workout by working out different groups of ligaments, changing the position of the foot. If the foot and toe are stretched along the same line, one group of ligaments will stretch, but if you place the foot at right angles to the knees and point your toes up or pull towards the knee, you will work out other ligaments.

Bends on the floor to stretch the ligaments

These exercises are done on the floor. They stretch the ligaments of the calves, groin, popliteal ligaments.

• Sit on the floor, spread your legs to the side, bend one of them and pull your feet to the inside of the thigh of the other leg. In this position, tilt the body, while trying to reach as much as possible with your hands on the floor forward.
• Lay almost the same, only one foot rests on top of the thigh of the other leg. From this position, tilt the body forward.
• Exercise "Butterfly". Bring your feet together, pull them to the groin, from this position, try to lay your knees on the floor. If it is difficult, you can help yourself with your hands, lightly pressing them on your knees and trying to lower them down.
• Tilts from the "butterfly" position. The body should be tilted as close to the floor as possible, the arms should be pulled forward. To track your own progress, you can draw a line on the floor to reach for, or put an object in its place. Having reached the intended place, move your border a few centimeters and reach for it already.
• Spread your legs apart. Do the same forward bends, trying to touch the floor with your chest and stomach. After a month of training, you will be given just not only this, but also a complete folding - you can place the torso between the spread legs. This exercise can be either static or dynamic. In the static version, the inclined body must be held in this position for up to a minute.
• From a position with legs spread to the side, tilt the body to the sides, forward to each leg.

You need to finish the exercises with restorative actions. After finishing stretching, take a warm shower or bath, apply a warming cream to the area to be worked on, which will help improve blood circulation and relieve pain.

Features of the cross twine

Those who have already mastered the longitudinal twine can start working on how to quickly sit on the cross twine. It should be noted that this is quite difficult. It so happens that a person gets a longitudinal twine in a few weeks, but transverse stretching is possible only after a year of regular exercise.

To master the cross twine, do the following exercises:

• Do all stretches not longitudinally, but transversely. Their dynamic load will be useful to swing to the sides.
• Try to get out of the longitudinal position into the lateral one. For example, lift your leg up on the bar to stretch longitudinally, and then, without removing your feet, turn your body to face the bar, into a transverse position.
• If you are already sitting on a longitudinal twine, use a bench or chair to strengthen the stretch. You need to stretch more than 180 degrees. Thanks to the additional support, you can go lower by increasing the angle of the stretch.

Thanks to these exercises, you will be able to achieve your goal. There may be times in your workouts when you feel like you’re standing still. In this case, the main thing is not to give up and not stop training. Continue to persistently do the exercises, and at one point you will still get the coveted twine.

It doesn't matter why you needed to sit on the splits - for showiness on a special occasion, perfect stretching or health benefits (yes, her splits also bring, and not insignificant). Whatever you are up to, know that splitting is actually not that difficult. If you regularly perform several effective exercises - even more so.

1. Bends with hands "in the lock" behind the back

Stretching is usually painful and therefore not very pleasant, it is best to start with a simple and slightly relaxing exercise, such as this one. It will stretch the hamstrings well and, as a bonus, improve back flexibility, shoulders and chest.

How to do it. Stand straight with feet shoulder-width apart. Bring your hands behind your back, connect "in the lock" and lift up - the back should bend. In this position, bend over and pull your chest towards your hips. At the same time, keep your legs straight, they should not bend at the knees. After standing this way until you take 5 breaths, slowly return to the starting position.

2. Slopes to one leg

Do it very carefully. "Pull" will be under the knee and at the bottom of the back, but then the twine will become a couple of centimeters closer.

How to do it. Sit on the floor and stretch your legs. Bend the right knee and lay it on its side, thereby opening the hips halfway. Strive to touch the outside of the left foot with your right hand, and try to put your torso on a straight leg. Pull your left hand forward, towards the foot. Relax your shoulders - they should not rise. Stay in this position until you take 5 breaths. Raise your body, change legs, repeat the exercise.

3. Lean forward bend

Lie on the floor with your body in this position will not work right away. But when it does work out, it will mean that there is nothing left before the twine (and not longitudinal, but transverse).

How to do it. Sit and spread your legs to the sides, but not to the extreme width. Move your pelvis forward a little, but make sure that your legs do not move with it. Straighten your back. Move the body forward, towards the floor, until you feel a "burning" sensation under the knees - this is the tendon stretching. Stay as low as possible until you take 5 breaths, then return to the starting position.

4. Deep lunges forward

What could be easier and more comfortable than pulling the leg muscles in such a lunge? In addition, this exercise even helps to stretch too well.

How to do it. Lunge with your right foot forward. Place your hands on the floor. The leg should be between them. Place your left knee on the floor. Get down on your elbows if you can. Press your body against your right leg. Stretch your hips towards the floor. Stay as low as possible while taking 5 breaths. Change legs and repeat the exercise.

5. Deep lunge with raising the shin

Having worked on stretching the knees, let's move on to the thighs, or rather, to the muscles of their back and front surfaces.

How to do it. Go to the wall, stop a step away from it, turn your back to it. Get on your knees. Place your right leg bent at a right angle forward. Raise the foot of your left leg up and "lay" on the wall. Stretch down with your hips until you feel a stretch in the muscles. Place your hands on your knee so that your position is stable. Keep your back straight. Stay in this position while taking 5 breaths, then relax, change legs and repeat the exercise.

6. Power stretching in a standing position

Stretching the muscles with the strength of your arms may be more effective than pushing them with your own weight.

How to do it. Stand up straight with your feet closed. Transfer the weight to the left leg, and lift the right leg, bent at the knee, so that it is easy to grasp it with both hands, lift it up. Stand straight on your left leg. Slowly straighten your right leg to the side, holding your big toe with your hand. If this is easy for you, pull your hip towards your stomach, lifting your foot towards the ceiling. Hold this position for 5 breaths. Slowly lower your right foot to the floor. Change legs and repeat the exercise.

7. Stretching in the side plank

To stretch in such a shaky (in the literal sense of the word) position, you need to be able to keep balance. Despite the difficulty, this exercise is worth trying - it significantly lengthens some muscles, and gives a static load to others.

How to do it. Stand on the side plank with your arm outstretched and supported on your right leg. Carefully, maintaining balance, grab the big toe of the left foot with your left hand and, bending your knee, pull it up, gradually straightening it. Stand, trying not to lose balance. If you can, straighten your leg and pull it as high as possible. After 5 breaths, gently release your left leg, put it on the floor, and take a sitting position. Change sides, repeat the exercise.

When practicing yoga, dancing, or almost any other workout, flexibility in the body is of great importance. A good indicator of flexibility is the ability to sit on the twine, but in order to develop this degree of stretching, careful and correct preparation is necessary.

Twine - an indicator of flexibility

Basic training principles

There is a misconception that the ability to sit on a split is necessary only for professional dancers or athletes, while the positive effect of this training on the human body is not at all taken into account. At the same time, the development of this skill contributes to:

• improving posture, as stretching strengthens the muscles of the spine;
• development of endurance and self-control, which are formed during training;
• strengthening joints due to increased mobility;
• facilitating the birth process in women;
• reduction of menstrual pain and normalization of the menstrual cycle;
• improving blood circulation, which has a positive effect on the veins and serves as the prevention of varicose veins;
• increase self-esteem.

When training the body, it is worth remembering its main principles:

• Every exercise you do should be enjoyable.
• While exercising, one should not diligently stretch the muscles with all his might, if the body is not yet fully prepared for the split, then it is unlikely that it will work to do the split, and damage the ligaments or even the joints completely.
• Exercises aimed at helping to master the art of twine are best performed daily, since our muscles have a so-called muscle memory and with regular training, the stretching skill gradually improves. If you train from time to time, you will have to start over and over again from scratch.
• Any exercise focused on stretching is performed slowly and only in smooth movements.
• You need to perform exercises only on relaxed muscles, if there is tension somewhere, you need to try to relax this place, since both the comfort of the exercises and the degree of trauma depend on this.
• After the first few workouts, the muscles will hurt quite a lot, it is important at this moment, first of all, not to quit classes, and secondly, to be able to choose the right therapy so that the pain in the muscles disappears, which, by the way, will help a visit to the bath.
• As a rule, those who are constantly stretching, sit on the twine after a week.

Correct assessment of your capabilities

Starting to introduce the practice of stretching the body into your life, you should understand that the body of each person is strictly individual and therefore the pace of achieving the desired result is different for everyone. You should not pay attention to how others are doing and what their success is, it is better to direct attention to your body and the sensations inside it.

Those people who decide to organize a workout at home, without the support of a coach, should first of all familiarize themselves with some of the contraindications for stretching:

• despite the fact that stretching can be done at any age, do not forget that each of us has our own level of flexibility and our own body composition;
• due to gender predisposition, a more flexible body in women than in men, and at a younger age, stretching is much easier, our whole body loses flexibility over the years;
• extreme caution should be exercised when performing muscle stretching exercises by children, because up to 6 years old they still have not very strong muscles and tendons, which can lead to injury;
• with diseases of the spine, any disorders in the musculoskeletal system or severe bruises and fractures in the pelvic area, stretching can be done only with the permission of a doctor, and stretching exercises are strictly prohibited for persons suffering from hypertension.

According to statistics, most people, starting training, throw them, never reaching the dream of sitting on the twine. Very often it seems that the result cannot be achieved, and lack of faith in one's own strength forms in the body some opposition of body and thought.

When doing the exercises, it is also important to consider how well the workout is going.

Of course, the easiest way is to train under the supervision of a specialist, but if one is not available, do not forget that there are quite a few useful sites on the Internet, or even trainers working online, who will help control the process and perform the exercises as correctly as possible.

Horizontal and longitudinal: which is easier to make

There are many types of twine, but there are two main types: horizontal (transverse) and longitudinal.

The horizontal split is performed with the legs spread apart in different directions, which, as it were, line up in one line, while the pelvis "looks" forward without falling into either side. According to experienced trainers, whose opinion is also confirmed by doctors, not every person can perform this split due to the structure of his body. This type of twine is better for men, but another type of twine is longitudinal, it is better for women because of the structure of the body and muscles. When performing this type of split, the legs should be directed in opposite directions, and the joints of the pelvis should be perpendicular to the split line.

Speaking about the art of twine in general, it is worth noting that it is still easier to learn how to sit on, rather than on the transverse. Also, some people may find it easier to sit on a longitudinal split, left-sided or right-sided, depending on which leg lends itself better to stretching, and whether it has ever been injured.

For those who are just trying to learn how to sit on the twine, experienced trainers advise to start with the longitudinal type of twine, gradually, as they master it, moving to the transverse one.

Why stretch

Quite frankly, there is a myth that good stretching is the thing that athletes worry about more often, because the development of their physical capabilities depends on it. Everyone knows how plastic children are and how the body becomes less flexible with age, but they perceive this fact rather as a pattern. In fact, good stretching helps to improve the figure, moreover, by increasing the mobility of the joints, problems with a sore spine will be solved. Doctors assure that if you constantly engage in physical exercises, including a stretching complex, you can forget about muscle cramps.

To make stretching sessions painless, you must remember that before the main twine workout, you need to warm up the body muscles well for 15-20 minutes. As a warm-up, there are some effective exercises to help prepare your body for stretching:

• Sitting on the mat, you need to stretch your legs (be sure to monitor your posture), you should try to reach your legs with your hands and fix this position for a couple of minutes, holding your breath, then return to the starting position while inhaling.
• Sitting on the floor, you need to stretch one leg, and bend the other at an angle of 90˚. Further, gradually leaning forward, in small jerks, you should try to lower the body as low as possible, while not straining the abdominal muscles, but try to relax them as close to the knee as possible. If it's easy enough to get down as low as possible, then you should not just reach your feet with your fingertips, but clasp your feet with your hands and continue stretching.
• Take a lying position on your back, while raising your legs at a right angle as close to the body as possible, then open your knees, performing a "bow tie", while the heels should be as close to the body as possible, and the legs should in no case fall to the floor ... In this position, you should stand still for 40-60 seconds, performing at this time a cycle of deep breaths and exhalations. After a minute, you can reconnect your knees, lower your legs to the floor. Repeat the exercise 10 times or more.
• While standing, you can perform lunges alternately with the right and then the left leg, performing slightly swaying movements for less than a minute, while there should be a feeling that muscles stretch along the inner side of the thigh with each slight swaying.
• While standing, you should raise one leg, pulling it to your chest, bent at the knee. After a couple of seconds, you should take your leg to the side and fix it in this position. Next, perform the exercise on the other leg.

When exercising at home, do not forget that moderation is needed in everything, therefore, when doing this or that exercise, you should definitely listen to your body and not show excessive stamina so as not to harm.

Swing your legs

In order to prepare the muscles for splits, you can do exercises such as swings, which will help stretch your ligaments and strengthen your leg muscles. Swings are performed from two positions - standing and lying.

Stretching from a standing position

Strength stretching is performed while standing with the help of the arms and is based on the correct distribution of body weight. This workout is considered to be just as effective for splits as regular stretching. The algorithm for performing power stretching is as follows:

• From a standing position (legs together), it is necessary to direct the weight to the left leg, and to raise the right leg, bending at the knee, slowly upward, clasping it with both hands.
• It is important to raise your leg as high as possible, slowly pulling it to the body, while at the same time it is important to monitor your posture.

For strength training, the "Fold" exercise is also suitable, which will tidy up the abdominal muscles. The "fold" should be performed from a prone position, with the limbs stretched along the body. While inhaling, you need to raise both arms and legs up at the same time, slightly bending your knees. You need to reach with your fingertips to the feet, but it is strictly forbidden to do this on a tense back. The exercise is done in 10-15 sets of 15 seconds.

Double crunches

In general, the exercise "Double twisting" is performed with the aim of working out the muscles of the press and, it would seem, what does the twine have to do with it. However, it is often the extra pounds in the abdomen that do not allow you to properly perform stretching exercises, and even more so to sit on the twine. There are several options for this exercise, one of them is as follows:

• having laid the body on the floor, you should bend your knees, and your hands, joining them together, should be removed behind your head. During the exercise, it is necessary to monitor the correct position of the elbows - they should be straightened, but should not go forward and, as it were, "clasp" the head. Then, after taking a deep breath and the same exhalation, you should raise your back simultaneously with your legs and try to bring your legs to the body as close as possible. Having fixed the position, you should perform a breathing cycle and then return to the starting position, relaxing the body. You can also lie down for a few minutes in the "star" position, so as not to overload yourself in training.

A more complicated option is to lie on the floor and alternately raise one or the other leg obliquely with the elbow, so that the knee and elbow are connected.

Before starting a workout, you need to know that all stretching exercises should take place 2-4 hours after eating in order to avoid unpleasant sensations in the stomach and feel unwell. You will also need a rug and light, comfortable clothing for training.

The host of the workout blog for women, Yulia Smolnaya, offers several useful video workshops on stretching, as a result of which, devoting just 5 minutes a day to workouts, you can quickly master the art of twine.

Helpful Yoga Exercises

Practicing yoga helps to maintain flexibility and mobility of joints and muscles at any age. Many asanas are yoga poses that form good stretching, so they are often included in general activities in those sports in which a lot depends on the flexibility of the athlete.

So one of the asanas that help to sit on the split is the runner's pose (Virabhadrasana). To complete it, you must:

• Take a deep breath, then make a deep lunge with one leg forward so that the foot of the leg that is in front is directly at the knee. Then you need to extend the back leg so that the knee is not bent, while keeping the leg on the tips of the toes. Slowly lower the torso down, tilting forward in a lunge, while keeping your back straight, lower your arms on either side of the front leg so that the emphasis is on the palm. You should pay attention to the position of the head - the neck should be straightened, the chin slightly raised up. The abdomen should be pulled in, there should be a lock in the muscles of the perineum. While in the asana for up to 1 minute, you should monitor your breathing and breathe so that the inhalation is equal to the exhalation.

A sophisticated variation of the runner's pose is to perform a deep lunge backbend before exiting the asana. With the correct formulation of breathing, the body is saturated with oxygen and an increase in vital energy.

How to quickly sit on the twine

There are quite a few books devoted to the topic "Stretching the body", but among them there are 2 that have rightfully become bestsellers. This is the book by Letfullin Irek "How to quickly sit on the splits", which is a kind of reference manual for those who are professionally involved in sports. This publication is also popular among those who have linked their lives with martial arts.

The author of another book just presents an Eastern vision of the technique of gaining flexibility. We are talking about Eiko's sensational book "Even very inflexible people can easily sit on the splits", in which the author assures that this technique will allow anyone to sit on the splits in just a month - a boy, a girl, and even a grandmother.

How to do twine at home? Can you learn to do a split in a week? We will reveal the answers to these and other questions later in the article.

Splits are beneficial in and of themselves, helping to stretch your ligaments and repair your joints. It also speeds up muscle recovery after rocking. This exercise looks very impressive, so many trainees would like to learn how to do it.

There are two types of twine - dynamic (swing legs to the head), static (position of the legs apart). Both types (dynamic and static) can be performed in the longitudinal and transverse directions.

Longitudinal split - the position of the legs, in which one leg is put forward, the other - back (they are on the same line, "continue" each other).

The second embodiment of the twine is called transverse. In it, the legs are spread apart. It is more difficult to make such a twine, so you need to start training with longitudinal stretches.

How to sit on a longitudinal twine and how to achieve a lateral position - we will tell you later.

Now let's talk about the basic rules for future classes:

• It is important that you do your daily activities. No amount of percussion training for several hours in a row will not achieve the same result as daily stretching for half an hour. It is even better to stretch twice a day - in the morning, in the evening. You can stretch for years three times a week, and still not sit on the twine. And you can pull the ligaments in the morning and in the evening for 15-20 minutes, achieve impressive results, sit on the twine for one to two months.
• Twine stretching begins only after a cycle of warming up exercises(heat is generated during their execution). Warming up with a hot bath, strong drinks or warming ointments is not suitable. To prepare for stretching, physical activity with cardio exercises (jogging, jumping rope or stairs, playing volleyball, tennis) is necessary. You can not pull the ligaments in an unheated state. This is fraught with pain, injury, followed by many months of recovery.
• If you are exercising in a cold room, put on leg warmers, socks, and warm tights on your feet. Keep the ligaments warm - this is the main condition for preventing injury.
• In the training program, half of the exercises are for dynamic twine (swings) and half for static poses.
• When stretching, the back should be straight.
• The ability to relax helps to get rid of pain, or at least significantly reduce its manifestations.
• Breathing is also important. As you do the exercises to sit on the split, pay attention to inhalation and exhalation. They should be uniform, even, without delay.
• Be careful and critical of any suggestions to “help”. From the outside it is difficult to assess correctly the limit to which you can "reap". Even an experienced coach can "accidentally" tear your ligaments.
• Diet and psyche. It is necessary to eat less meat, as the ligaments become coarser, more difficult to stretch. You also need to drink water to increase the elasticity of the muscles in the body. Psychologists confirm the fact that a person with a "flexible" psyche has (as a rule) a flexible body. It is easy for such a person to learn how to do twine. Conversely, someone who has difficulty accepting everything new usually lacks physiological flexibility. Any splits are more difficult for him. Output: be loyal, accept reality as it is. A flexible mind will help you find positive moments in different life situations, as well as provide your body with the ability to stretch and do splits.

How long can you sit on the twine

Is it possible to do splits in a week? Let's make a reservation right away that this is possible only with great natural flexibility. This quality is inherited from the parents. Therefore, it is easy for some people to sit on the twine, they do it quickly. Others require lengthy sessions, the process is clearly progressing "with a creak."

Only a well-trained person can sit on the twine in 1 day. For example, if you have been engaged in martial arts before, you have some stretching, but have never set out to sit on a longitudinal or transverse split. In this case, it is absolutely realistic for you to do the splits in 1 day. For all other people who have not previously engaged in any training, this process will take some time (from several weeks to several months).

The dream of doing a split in 10 minutes is a fairy tale for beginners and romantics. A child of 2-3 years old can sit on a twine in such a short time, and even then not everyone, but only inherited natural flexibility from their parents.

The most realistic plan for most girls is to do splits in a month. With this we will begin our exercises, we will set ourselves a goal - to sit on the twine in 30 days of daily practice.

The best recommendation for speed is gradual. In stretching, you cannot compare yourself with someone else, because each person inherited their individual characteristics from their parents. Daily training is a victory for oneself and in no case is a victory over others. May you be one centimeter (or maybe a millimeter) closer to your goal every day. But it will still be your daily achievement.

Helpful advice: be kind. Nothing enslaves a person, makes him “tough”, like anger, envy and other manifestations of latent or overt hostility.

List of exercises to learn how to sit on the split

To learn how to do the splits, you need to do the following exercises daily.

Dynamic Twine Stretching Exercises - Swings

In these exercises, we swing and raise the leg as high as possible, while the inertia of the swing helps to raise the leg as high as possible. Leg swings can be performed in a standing position (forward, to the sides, back). They are done in approaches - 20-30 swings in each direction.

The second option for performing swings is from a lying position on its side. In this case, the leg is raised up and then lowered to the head. You can hold it near your head, then lower it back.

Tilts from a vertical position

Various inclinations are stretches of the body and legs. Most vertical bends will stretch the popliteal ligaments. How to do these exercises correctly?

You need to stand up straight and straighten your back. Tilt the body forward and further down. At the same time, do not bend your knees, do not stoop your back, do not bend your lower back. Already in the half-bent position, you will feel tension under the knees (unless the lower back is arched and the back does not round). With a rounded back, you can easily reach to the toes and the floor, but we need a different effect - to stretch the ligaments as much as possible. Therefore, it is necessary to perform inclinations with a flat back and the same flat lower back.

The inclinations can be dynamic (under 30-40 inclinations forward with the hands touching the floor) and static (bend over and stop yourself in the incline, stay in this stretched position from 30 seconds to 1 minute).

Exercises next to the ballet bar

The crossbar, reinforced horizontally along the wall, is called a ballet "barn". It allows you to perform a number of splits stretching exercises. Starting position - standing on one leg, raise the other and put the heel behind the bar. Hold the machine for balance with your hands.

• Squat down, keeping your raised leg on top of the bar.
• Perform body bends to the side, forward, downward (leg on the crossbar).
• "Ride" with your foot on the crossbar forward and to the sides (the foot on the floor remains in the same position where it was). During the exercise, various variations are possible. When the body is facing the crossbar, the leg will "go" to the side, you will be stretched to a transverse split. In a sideways position, the leg can go forward or backward, the stretch will turn out as for a longitudinal split.

If you study at home and do not have a ballet bar, you can use it together with the table surface, wall bar, edge of the bed, bedside table. However, it will be difficult to "ride" with your foot on such a surface, you can only do squats, bends.

Good to know: to diversify the performance of exercises, to work out various groups of ligaments, you can position the foot. If the foot and toe on the bar are pulled in one line, one group of ligaments will stretch. If the foot is turned perpendicular to the lower leg and the toes are pointed up or pulled towards the knee, other ligaments will stretch.

This series of exercises is performed while sitting on the floor. The groin, calves, popliteal ligaments are stretched.

• Sit on the floor (on the mat), spread your legs apart, bend one leg and pull your foot to the inner thigh of the other leg. In this position, tilt the body, in which you try to stretch your hands along the floor as forward as possible.
• A similar position, only the foot of one leg rests on top of the thigh of the other leg. From this position, tilt the body forward.
• Butterfly - bring the feet together, pull them to the groin, in this position, try to lay your knees on the floor (you can help with your hands - lightly press on your knees, try to lower them down).
• Tilts of the torso forward from the "butterfly" position. The body leans as close to the floor as possible, the arms stretch forward. You can draw a line for yourself on the floor to which you will reach (or mark this limit with some object - put a pencil, put a stool). Once you reach the designated spot, move it a few centimeters further.
• Sitting on the floor, bring your legs together and bend forward, trying to reach your knees with your chest.
• Spread your legs to the sides - perform similar forward bends, trying to reach the floor with your chest and stomach. After a month of training, you will not only be able to reach the floor with your body, but also fully fold - place your torso between the legs apart. This exercise can be dynamic or static (tilt the body between your own legs, hold in this position for up to 1 minute).
• From the position of the legs to the sides, tilt the body to the sides, forward to the floor, forward to each leg.

Twine exercises end with restorative activities. After stretching, you can take a hot shower, apply a warming cream to the surface of the skin under the knees and next to the groin (it will increase blood flow, relieve pain).

How to sit on a transverse twine

If you have already learned how to perform a regular longitudinal split, then the next goal will be the lateral position of the legs. This is not as easy as it might seem at first glance.

Often people who quickly stretch themselves on a longitudinal twine in 1 month achieve transverse stretching only after a year.

What exercises help you get into the cross twine?

• Most of your stretches should be done crosswise.
• Try to move to the lateral position from the longitudinal. For example, raise your leg on the crossbar for longitudinal stretching and then, without removing the foot, turn the body to face the machine, into a transverse position.
• If you are already sitting on a longitudinal twine, then use a chair or bench for a stronger stretch. Your job is to stretch yourself more than 180 °. Additional support makes it possible to go lower and increase the stretch angle (as shown in the picture).

In training, there are times when it begins to seem that you are standing still and nothing is changing. This is possible, the main thing is not to stop training, persistently perform all the exercises. The result will appear necessarily. Sooner or later, you will do a side split.

Twine trainer

The simulator will help you to stretch on a twine in 30 days. It replaces the coach or the person who is pushing your torso from the side to help bring you down. Remember, at the beginning of the article, we warned against outside help. So, the simulators allow you to do with independent exercises, quickly enough to stretch yourself to the longitudinal and transverse twine.

In the simulator, the load and the stretching force are regulated by the athlete himself. This allows you to achieve maximum effect without pain.

Interesting fact: trainers note that by stretching the legs for a split, a person also stretches and straightens his spine. At the same time, his posture acquires beauty, and his height increases by a couple of centimeters.

Making a split is not as difficult as it seems at first glance. Exercise, attention, accompanying massage, a positive attitude will help you learn this simple and effective exercise.

Most girls dream of possessing refined grace and amazing flexibility. But many are stopped by the thought that it is too late to start working on their bodies in adulthood. In fact, this is not the case.

How long does it take to sit on the twine?

The speed of stretching is directly influenced by age and naturally given flexibility. The younger the age, the more elastic the muscles. But even at 50 years old, you can cope with the task surprisingly quickly if you have good data. In any case, nothing is impossible.

First you need to tune in to a long and painstaking work. Don't believe the headlines on the internet that promise "splits in three days" or "splits from scratch in a week" - this is simply not possible. Each person has his own ability to stretch, but jumping over his head still will not work.

If you have natural flexibility, then the first results with regular exercise can be expected after 3-6 weeks of training. But it is completely normal if you need 3-4 months or even six months to master the twine. You need to be prepared for this - do not give up in the absence of quick results.

The main rule is regularity

It depends on the regularity of the workouts how quickly you sit on the twine. Of course, the quality of the exercises performed plays an equally important role, but without constant training, nothing will come of it.

Exercise every day, and if possible, do two or three average workouts. For example, thirty minutes three times a day will be more effective than an hour and a half of continuous stretching.

Will it hurt?

Of course, stretching is far from an extreme sport, but even being in a static position, you can get injured. Don't overestimate your capabilities - it can take more than a month to recover from a sprain or ruptured ligaments.

However, there is a subtle difference between pain to the point of injury and the natural pain of stretching. Unfortunately for many novice athletes, the second type of pain is indispensable. You will be in pain and this is normal - in the classroom you will definitely have to step out of your comfort zone. If you do the exercises exactly until the moment you start to feel discomfort, there will be no result.

Accessories to help

To further increase the effectiveness of your workouts, you can stock up on special accessories.

First, you need to dress properly. Preference should be given to easily sliding clothing. For the same reason, it is not recommended to practice with short shorts and barefoot - so the grip of the body to the surface will be stronger and it will become uncomfortable to do the exercises. However, sliding must be controlled or injury may result.

Yoga straps will also come to the rescue, which will significantly expand the list of exercises and help you effectively stretch without help from the outside. The simplest belts can be bought for an average of 200-300 rubles.

Another great tool that will definitely help you with your workouts is yoga blocks. The cost of the cheapest option in "Sportmaster" is 500 rubles, however, if necessary, such blocks are quite successfully replaced with ordinary books.

Do not skimp on a yoga mat - it will be much more pleasant to practice on it than on a home carpet or parquet, besides, some exercises to do on such surfaces are often painful and even unsafe.

Longitudinal or transverse?

The longitudinal twine is simpler than the transverse one. It is with its development that it is recommended to start. With a transverse split, a simultaneous strong stretching of both ligaments of the legs is required, while with a longitudinal split, the load falls on the leading leg.

Having mastered the longitudinal twine on the right and left legs, it will be much easier to take a step to the transverse one.

Exercises

When you know all the basic rules and are fully equipped for the first workout, all that remains is to choose a set of exercises. One of the most common mistakes at this stage is to focus only on stretching the legs. Our body is a single organism, so the set of exercises should cover all parts of the body.

Another rule is that each static exercise should be done for at least 30 seconds. Such exercises are the least traumatic, but it is advisable to bring the duration of their performance to 1-2 minutes.

Remember that you should not pull the sock away from yourself, as in ballet, but towards yourself. In this case, you must try to relax as much as possible, otherwise tense muscles will only interfere.

In the YouTube era, you can find a ready-made set of stretching exercises, where a specialist not only collected all the most necessary things for you in one workout, but also clearly shows the technique for performing each exercise.

Below are three videos with similar complexes: