How to sit on a twine at home for 10 minutes: exercise in pictures

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Twine use for health

Twine is an element of gymnastics and ballet. This exercise, which is based on the transverse or longitudinal stretching of the muscles of the legs. Its performance requires physical preparation and general flexibility of the body.

Twine, like any sports exercise, has a beneficial effect on the condition of the body. Its usefulness is as follows:

• it extends the spine, prevents the development of scoliosis;
• improves the functioning of the abdominal organs;
• increases the mobility of the joints of the legs, strengthens them;
• promotes the normalization of the menstrual cycle in women and reduces periodic pain;
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• normalizes breathing;
• is the prevention of varicose veins;
• strengthens the muscles of the legs, back and abdominals.

To learn how to perform twine, you can enroll in exercises in gymnastics, ballet or other sport, in which stretching of muscles is actively involved.

But in the absence of such an opportunity, this can be learned at home.

How to sit on a twine at home for 10 minutes a day: 7 best exercises

In order to sit on a twine at home, you need a rug, willpower and a bit of free time.

To sit on a twine, you need to work on stretching the muscles of your legs. For this, there are special exercises.

In order for them to bring maximum benefit, you need to remember the important rules:

• is not worth pursuing classes immediately after a meal, at least 2 hours must pass between them;
• before exercises it is necessary to warm up muscles.

Many underestimate the importance of this stage, but it helps to avoid injury and facilitates training. Jogging, jumping rope, mahi feet - these exercises help to prepare the body for a full training;

Important! If you take a warm shower or a bath before training, it will be much easier to practice.

• experts advise doing stretching in the morning. It charges with energy for the whole day, improves blood circulation and positively affects the work of the heart;
• in order to sit on the twine classes solely on stretching the legs is not enough. It is necessary to develop the general flexibility of the body. This will help the exercises on the press, push-ups, squats, slopes.

Doing stretching exercises, you can not make sudden movements. We need to monitor breathing, learn to feel our body, focus on sensations. If something causes discomfort or pain, stop training and review the correctness of the stretch.

For successful training, you can identify 7 key stretching exercises:

• classic slopes down. When performing, you should try to touch the floor with your hands. The legs should be shoulder-width apart;

Important! For unprepared this exercise can be difficult. You are allowed to spread your legs wider. Over time, it will become easier to perform.

• slopes down with widely spaced legs. You should try to touch the floor with your chest;
• exercise "butterfly": sitting in a lotus position, you need to press your hands on your knees so that they are pressed against the floor;
• exercise "ballet machine".To do this, you need to support the leg at the level of the belt: the table, the curbstone or the back of the chair. Alternately, keeping your foot on the support, you need to make slopes. It is important not to bend your knees;
• sitting on the rug, pull down your legs and level your feet, so that your fingers are facing the ceiling. Keeping the back as flat as possible, you have to reach fore toes with your fingertips;
• sitting on the rug, maximally dilute the legs in different directions. Keeping the back straight, you need to perform several slopes of the trunk to each leg;
• standing on one leg, you need to swing your legs forward or to the side as high as possible.

Please note! Doing an exercise, you need to concentrate on your feelings. You need to feel the stretching of the muscles, determine the threshold of pain.

Everyone chooses exercises for themselves, and forms a complex. It is best to perform 3-4 exercises on several approaches.

Dynamic exercises should preferably be performed 15-20 times, and static exercises should be performed for at least 60 seconds.

After the first training in muscles, aching pain will be felt. This is due to micro-injuries. To calm down unpleasant sensations it is possible by means of a warmer, a warm bath or a shower. Do not stop training, after a few workouts the pain will ease.
If the pain is acute and does not stop for 4 days, you need to stop exercising. This can be the cause of errors.

Errors during training

Doing at home, you need to be very careful about your feelings and technique of doing all exercises.

Often, the lack of result or pain after prolonged training is caused by mistakes in training. There are several major misconceptions that reduce the effectiveness of classes:

1. You need to sit on the twine through the pain. In fact, you need to sit on the string gradually. Sharp pain is not the norm and indicates the difficulty of the exercise or improper execution technique.
2. You can sit on a twine in a week. Only children can do this. The older the person, the more difficult it is for him to perform this exercise, the more time it will take.
3. If you do jerky exercises, your muscles will stretch faster. In fact, this approach guarantees a muscle injury and prolonged pain. In the worst cases, it threatens to rupture the ligaments. All exercises should be performed smoothly.
4. Ignoring breathing and posture leads to improper twine performance. It does not benefit the body. Breath and posture - this is what you need to follow, doing any stretching exercise.

We must try to avoid these mistakes, then lessons will be more useful, and the result will not be long in coming.

Principles of successful classes

In order for lessons to bring pleasure and result, it is necessary to follow several simple recommendations:
any result takes time. It is not necessary to expect after the third or fourth training of a perfect twine:

• stretching of muscles is a long process. In this case, the main regularity and purposefulness;

Important! Physical training is different for all and the time to achieve results is also different for different people. It is worth taking into account your basic training for assessing the timing of achievement of the result.

• motivation - an indispensable assistant in any endeavor. Reading about the benefits of twine, watching videos on sports topics, communication in thematic groups will help support the desire to achieve its goal;
• statements that you can achieve results in 10 minutes a day are false. This time should be given only to the warm-up, the main complex of occupations should take at least 30 minutes.
• training needs to be done regularly. Classes once a week, several times a month will not bring results. It is worth giving them at least three times a week;
• high-grade rest is also an integral part of success. Constant loads deplete muscles and injure them. It is best to practice every other day.

Principles are the foundation upon which the achievement of results in any activity depends. Achieving the goal must begin with their understanding and awareness.

Contraindications to twine

Performing stretching and twine exercises, the body experiences a load. Before deciding to master it, you need to consult a doctor to avoid health problems.
Twine is contraindicated in people who have:

• or have any injuries of the spine, pelvis, leg bones;
• foot injuries;
• omission of the uterus;
• high blood pressure.

In the absence of these problems, the twine will only bring a positive effect.

Purposefulness, perseverance, strict adherence to recommendations and techniques of execution, desire and self-confidence will help you learn how to perform twine at any age!