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The twine is the dream of many. But what if you don't have natural flexibility? Is it possible to achieve the desired stretch if you are still very far from the goal? Can. Three factors will be the key to the result: regularity, diligence and time.
We offer you the most useful tips how to learn to sit on the split, as well as the most effective split exercises. Even if you don't have much motivation to do the splits, remember that doing the proposed stretching exercises will be very beneficial to your health. This is an increase in joint mobility, and an improvement in the work of the pelvic organs, and strengthening of the leg muscles.
How do the splits?
- The main prerequisite for good stretching is regularity - you should exercise 5-6 times a week. And if you want to force the result, then do the split exercises every day or even 2 times a day. Long breaks in stretching will throw you back several steps.
- Morning stretching, when the body has not yet had time to warm up, is considered the most effective. But your joints and muscles will be most pliable by the end of the day, so it is very important to stretch both in the morning and in the evening.
- Take a hot shower before exercising, it will relax your muscles and make them more flexible.
- Necessarily warm up your body before stretching: Jump or run well. It is advisable that you sweat a little. The warm-up should last at least 10 minutes. The more warmed up you are, the easier the split exercises are. Check out our selection of warm-up exercises.
- Put on some nice slow music. This will allow you to relax, let go of your fears, and train more effectively.
- In order to sit on the twine, you need A complex approach to classes. Do not seek to develop only, for example, the muscles of the pelvic region and hamstrings. The body is a single organism, which means that it is necessary to develop absolutely all muscles and achieve flexibility of all joints and tendons.
- Start with a longitudinal twine, which is easier to achieve than a cross twine. After you sit on the longitudinal twine, proceed to attempts to perform the cross. But you can stretch and parallel two twines at the same time.
- Don't set yourself up for quick results. The Internet is replete with articles "How to do a split in one day, in 3 days, in a week" but you shouldn't be led by loud headlines. Listen to your body and don't force things.
- Get ready for pain. Stretching, from time to time, you will feel unpleasant sensations in the muscles and ligaments. Such discomfort during split exercises will accompany you all the time, so your sessions are unlikely to be pleasant and relaxing.
- You need to stretch with a relaxed body and deep breathing. Your muscles shouldn't be tense! The deeper you breathe, the better your body stretches, which means you will be able to do the splits faster.
- Do not seek help from strangers to try to stretch you. This is fraught with injury. Better slowly but surely.
- Use ready-made video training complexes if you don't like to train on your own or want to diversify your split exercises. Check out our selection of twine videos.
- You can perform split exercises in several approaches. For example, they took a lunge position, reached maximum muscle tension, stayed in this position for several minutes. Then they rested a little and returned to the lunge position again.
- The least traumatic stretch is static, which involves holding yourself in one position for a few minutes. Use a stopwatch on your phone, or wrist watch: v static position you must stay at least 1-2 minutes.
- If you want to do the split faster, then the total duration of your workout should be at least 30 minutes.
- When stretching, pull the sock not away from you, as in ballet, but towards yourself. This will deepen the stretch even further.
- If you want to achieve faster results in split exercises, then try to do yoga regularly. Through yoga you will learn correct breathing, develop flexibility, stretch muscles and open joints. You can, for example, do yoga in the morning, stretch in the evening.
- If you were able to do the splits, take your time to relax and rest on your laurels. In order to maintain the result, you need to continue to practice, otherwise there will be no trace of your flexibility.
- Remember that each of us has different genetics. For some, a week of regular workouts is enough to sit on a split, for others three months will not be enough. If you have natural flexibility, it will be easier for you to do the splits.
- If you want to do the splits faster, you can purchase additional tools for effective stretching... For example, twine stretching machine. Stretching on the machine is very convenient and comfortable - you do not need external pressure and hold positions. On a stretching machine, your muscles will be relaxed and more flexible to stretch.
Stretching is much easier during childhood because of better mobility joints, softness of ligaments and muscles. Usually children can sit on the twine without difficulty, and with regular practice, they maintain a good stretch until adulthood. Therefore, you can train splits with children or younger siblings.
Exercises for transverse and longitudinal twine
We offer you a selection of the most effective exercises to help you sit on the split. These exercises for transverse and longitudinal twine should be performed 5-6 times a week for 40-60 minutes. Hold each pose for 2-3 minutes, accompanying the stretch with deep breathing (you can use a timer). Try to deepen the position more and more each time, gradually stretching the muscles and ligaments. Use yoga blocks (or books) and a strap (towel) as needed.
1. Lunge
Assume a lunge position, lower your back knee onto the mat (if necessary, place a towel or pillow under the knee). Keep the lower leg of the other leg perpendicular to the floor, do not pull the knee forward of the foot. Deepen the position, trying to pull the pelvis towards the floor. You can use yoga blocks. This is one of the simplest and useful exercises on the longitudinal twine!
From a lunge position, lower your hands to the floor on either side of your foot. Grab right hand bent left leg by unrolling the body as shown in the picture. In this position, the muscles of the legs for the longitudinal split are stretched even better.
In a lunge position, place both hands on one side of the foot. If flexibility allows, lower your elbows to the floor. Use yoga blocks for support as needed. Each time, your leg muscles will stretch, and you will be able to bring yourself closer to the goal of splitting faster.
Straighten your front leg from a lunge position, knee pulled up. Lower your hands to the floor, try not to hunch over in your back. Feel the hamstring stretch with this split exercise. This will be useful for both lateral and longitudinal stitches. Gradually move your front leg forward to deepen the position.
From a lunge position, lower your front leg to the floor, swinging your leg out to the side. The foot is near the pelvis, the thigh and lower leg are completely on the floor. The pelvis stretches to the floor and forward, do not turn it to the side. The pelvic bones look forward. If possible, lower your hands to the floor, deepening the position. This is one of the most effective longitudinal split exercises and is quite simple.
6. In-Depth Dove Pose
You can deepen the position of the pigeon by tightening back leg hand to the body. The pelvis stretches to the floor, do not turn it to the side - the pelvic bones should be facing forward. Skip this exercise if you are not flexible enough.
Lie on your back with a belt, towel, or elastic band... Lift one leg up and pull it towards you. Try to straighten your knees so you can feel the stretch on the back of the thigh and hamstring better. The other leg is straight and on the floor. If you find it difficult to maintain this position, bend the other leg at the knees. (not which we pull, but which lies on the floor).
We continue to do the twine exercises in the prone position. Grab a leg with a strap and take it first to one side, then to the other. Try to straighten both legs at the knees to increase the stretch in your legs. It's not only great exercise for lateral twine, but also a good stretch for the back.
The fold is one of the most popular exercises not only in split training, but in stretching training in general. The main condition for performing this exercise: you should not lower your neck and back to your legs, but your stomach. Do not hunch over or reach with your back to your legs; you should be stretching the back of the thigh, not the spine. If you can't reach your feet with your hands, use a towel or strap. Try to keep your back straight during this split exercise.
One of the main yoga asanas is great for developing leg stretching. At correct position Downward facing dog, you will stretch the back of the thigh and hamstrings to a good degree, which is required for both the transverse and longitudinal splits.
To deepen the stretch from a downward facing dog, lift your leg straight up. Legs are straight, knees are tucked up, back and legs form a slide. This exercise is an excellent vertical split practice.
Another very effective exercise for longitudinal and lateral splits is to lean towards the floor. Note that in this position, both legs remain straight and do not bend at the knees. The feet are completely on the floor. If you can't keep your back straight when bending over, you can lean on blocks or a chair.
Accept the position side lunge and lower the pelvis as low as possible. The back remains straight, you can maintain balance by resting your hands on the floor. The depth of the side lunge position is very dependent on your stretch. If you can't get into the position shown in the picture, just don't sink that low. Remember that the knee should not go beyond the toe.
Take a deep squat position and rest your elbows on the knee. Hold this position, trying to maintain balance. If you can't stand steadily in the garland position, then place a yoga block under the buttocks. Again, be careful not to let your knees go behind your socks. This exercise will not only help you do the splits, but it will also strengthen your leg muscles.
But this exercise will be very effective for the side twine. Butterfly exercise is not as easy as it might seem at first glance, especially if your hip joints are not open enough. In this split exercise, it is very important to keep your back straight. If stretching prevents you from doing this, place a pillow or yoga block under your buttocks. Try to place your heels as close to your groin as possible.
Another very effective exercise for the transverse twine, the frog is. Get on all fours and spread your legs out to the sides, resting on your forearms. You can put pillows or a towel under your knees. Try to deepen the position, gradually spreading your legs. Regular frog practice will help you open your hip joints and do splits.
17. Bend to the side with legs outstretched
After you have completed a number of preparatory poses, you can do basic exercise for transverse twine. To do this, you need to sit on your buttocks and spread your legs to the sides as far as possible. If you can't keep your back straight in this position, then place a pillow under your buttock. Bend to the right and left side... Feel the stretch in your legs increase.
18. Bend forward with legs outstretched
From the same position, lean forward with your body, keeping your back straight. Place your hands or forearms on the floor and stay in this position. The wider your legs are, the closer you get to the cross split. When tilting, you can lean on the block.
19. Exercise for longitudinal twine
To practice the longitudinal split, you will need several yoga blocks or pillows. Take the position of a deep lunge and gradually part with your legs into a split, lowering to the floor to the maximum possible depth (you can use socks for better glide)... Freeze in this position, trying to breathe painful sensations... Place your hands on blocks or on the floor. You can stay in this position for 3-5 minutes, depending on your ability. Gradually, you will sit lower and lower and closer to the floor. Come out of the twine gently without sudden movements.
M-Flex Twine Stretcher
Twine training will become several times more comfortable and effective if you use the special M-Flex twine trainer, which gives a tremendous advantage over traditional stretching methods. Exercising with the M-Flex is very simple: just put the footrests in a position that is comfortable for you and you can start training. What is the advantage of twine stretching with the M-Flex trainer?
First, the load is applied smoothly and evenly. Secondly, the soft seat and footrests allow you to stay in a stretched position for a long time. Thirdly, thanks to the accurate progress bar, you can easily track the result. But the main advantage of M-Flex is the ability relaxation on the simulator, which is the key to quick results. With regular exercise, you will not only be able to sit on the side split, but also significantly improve your stretch.
Flexible, beautiful body- is this not every girl's dream? Stretching and stretching are some of the most popular activities in fitness clubs, sports and dance clubs. There are many studios specializing only in splits, and there are many stretching lessons on the Internet. It would seem that this issue has long been simple and clear. But people have a lot of stereotypes about stretching. We've rounded up the most popular stretching misconceptions.
Stretching is very painful.
There is a stretching for athletes, dancers, circus performers. And there is - for ordinary people, and this is called "health stretching". Professionals achieve "minus" splits and deep deflections through long and persistent training, sometimes on the verge of a nervous breakdown or tearing of tissues (muscles, ligaments). And first you need to understand what you want to achieve.
Stretching is painful. Those who have the strength to endure - the results will be better. Over time, you get used to this pain and no longer pay attention to it. If the person is flexible, stretching is faster.
In health-improving fitness, stretching is used in dosage, taking into account the physical capabilities of a person. Basically, these are light and almost painless exercises that should moderately increase flexibility, relax muscles, and strengthen the musculoskeletal system.
Adequate stretching helps to achieve flexibility, freedom of movement. This is especially important for those who have sedentary work... Stretching also minimizes the risk of muscle injury during training and ensures progressive posture correction.
Stretching - For Young People Only
If you are not abandoned by the idea of learning how to sit on the splits as an adult, find yourself good coach... And if you decide to do it yourself, watch the process carefully, do not allow severe pain, this is fraught with muscle tear.
Of course, in childhood and adolescence, joints are more mobile, muscles and ligaments are obedient. Flexibility deteriorates with age, especially without constant training. But even if you start practicing at 35 - 40 years old, you can not so much stretch as develop freedom of movement. Sometimes it also happens that an adult can be more flexible than his child.
Stretching correctly will help relieve back and lower back pain, improve your posture, and just be toned.
The main tasks of stretching are unhurried, smooth stretching and gradual strengthening of the muscles of the whole body. Muscle fibers become more elastic as they are better supplied with nutrients.
Stretching promotes weight loss
Many girls stretch in the hope of ... losing weight! Yes, in theory, if active stretching is painful or if stretching is combined with strength exercises, the body gives an intense hormonal response to stress. The cells will release chemicals called neurotransmitters that affect the activity of the "fat depots". But lay great expectations stretching, especially if it is done in a gentle mode and not very often, is not worth it.
Yes, the metabolism accelerates during stretching, but it cannot be said that stretching alone can make you lose a lot of weight.
Looking to shed a few extra pounds? Include strength or aerobic exercise and adjust the diet. And the fact that stretching improves blood circulation, saturates body tissues and the brain with oxygen, contributing to an overall improvement in mood and clarity of thought - a fact!
Gender and anatomical features affect the ability to stretch
Flexibility is more associated with women: gymnasts, figure skaters, dancers confirm this. Most often, the structure of the hip joint allows women to perform movements with greater amplitude, including splits. Their connective tissue is more elastic and stretchable than that of men. The structure also contributes to better stretching. muscle fibers... But there are also exceptions.
There are people who, due to their genetic characteristics, are not very flexible. It also cannot be ruled out that due to the structure of the joints, more often the hip, some will have a limited range of motion. Such people have poorly developed hip eversion. In particular, this prevents them from completely sitting on the transverse (straight) twine.
In general, the issue of anatomical flexibility is not entirely straightforward. Someone can bend well in the back, but have not stretched muscles and ligaments in the elbow or ankle joints. Stretch ability is also affected by muscle imbalance, muscle control (coordination) or immobilization (if your joints have been limited in movement for some time or did not work at all).
The more you stretch, the better the effect.
Do not trust those who promise you to stretch or put you on a split in a record short time! The rule "The more often the better" does not work here. More precisely, this: you need to stretch moderately, give the body time to recover. And for each person everything happens individually.
Of course, as with any physical activity, regularity is important when stretching. It is optimal to do stretching 2-3 times a week. Otherwise, overtrained muscles will block movement. Especially if you overdo it on every workout, as a result of which microtrauma occurs.
How to stretch correctly?
- Always warm up before stretching;
- Perform all exercises slowly and smoothly;
- Breathe calmly, concentrating on the stretching process;
- Drink water - "nourished" muscles will give in to stretching better, and make sure that your diet contains a moderate amount of salt - its excess prevents the development of joint mobility;
- Try different types exercises on the advice of a trainer - some may not suit you due to individual characteristics;
- Do not try to stretch when tired - your body will be unruly, and the risk of injury increases.
In general, stretching is good for the body. During stretching, not only improves the physical state person, but also his health. Listen to your body, stretch wisely, don't chase fleeting goals!
Stretching the inguinal ligaments is an extremely unpleasant thing. The main reasons are overstrain in the groin that occurs after exercise. An athlete or a person involved in sports may accelerate sharply, accidentally twist a leg or fall.
As a result, both muscles and tendons are injured in the groin area. How to treat such an unpleasant disease?
Types of sprains
The goal of groin strain treatment is to repair the ligaments. They should become elastic again, and the walls of the inguinal canal should be complete. The types of groin sprains are different, as are the methods of their treatment:
Inguinal hernia
1. Incomplete sprain and rupture of the ligaments in the groin. Doctors usually recommend rest when doing this. Sometimes treatment is accompanied by physiotherapy and special physical exercises under the supervision of a traumatologist.
2. Stretching of the inguinal ligaments, in which most of the fibers are damaged. In this case, the intervention of a surgeon is already required, who will restore the integrity of the ligaments.
3. Inguinal hernia. It is considered the most dangerous because often accompanied by infringement. Its occurrence can be prevented if you go to the clinic in time after the painful sensations.
Onset of the disease
Determining whether an athlete has pulled the ligaments in the groin is quite simple. Usually the picture of the disease is as follows:
- a person feels a crunch in the thigh area;
- swelling and cramps appear;
- the groin muscle hurts and swells;
- a bruise occurs in the groin area.
The person first experiences groin pain. A day later, a lump appears in the place where the muscle is stretched. The blood vessels in the groin rupture. A bruise appears. This is just outward signs stretching. There are also internal ones. Doctors say that when the groin muscles are stretched and the blood vessels ruptured, the processes that occur in the tissues are destructive. The fact is that when the vessels are deprived of their own integrity, edema appears. Stretching is accompanied by a weakening of the groin muscle. Therefore, it is precisely convulsions that are a consequence of the fact that muscle strength weakened. In addition, the disease restricts a person's movement. It becomes difficult to walk and bend over. Stretching, according to traumatologists, requires immediate treatment. Otherwise, the person will completely lose the ability to move.
A sprain in the groin area is accompanied by a strange crunching sound. A person may not immediately notice the primary symptoms of the disease. Sometimes a bruise at the site of the stretch does not appear immediately, but after a few days. A bump does not always appear. Sometimes a depression forms in its place.
Doctors classify muscle strain into three degrees.
First degree... The stretch is not strong. The person can walk, stretching has no complications.
Second degree... Pain in the groin area does not go away for a long time, the groin area hurts, and edema appears. Bruises, bruises, bumps appear in the groin, a person does not move well.
Third degree... It is very difficult for a person to walk and bend over, the pain in the groin when moving is very strong. The entire groin is covered with bruises. In the third degree, muscle spasms occur.
You will have to forget about physical education and fitness
Generally, sprains in the groin area are most affected professional athletes... The main risk for this condition occurs in gymnasts who require flexibility and stretching. Those who are engaged in fitness on an amateur level are also not immune from this kind of trouble. Doctors assure that it is quite difficult to get such an injury in ordinary living conditions.
It is unacceptable to treat sprains in the groin area on your own, just as it is unacceptable to engage in physical education or sports immediately after an injury. The disease is fraught with complications. Stretching of the inguinal ligaments is the main catalyst for the development of an inguinal hernia in the future. Usually, a hernia is fairly easy to identify. In this case, a protruding neoplasm occurs in the groin. Hernia is treated only with the help of a surgeon.
Sprained ligament treatment is a complex of therapeutic measures. First, a splint or splint is applied to the place of stretching. Thus, doctors prevent the further appearance and growth of an inguinal hernia. Then traumatologists use various ointments for the patient, which allow:
- relieve pain symptoms;
- eliminate puffiness in the area of sprain;
- remove bruises, bruises, bruises and bumps;
- partially restore motor function.
Then ultrasound is used for treatment. Usually, experienced doctors advise patients suffering from sprains to get tested. Its purpose is to determine if the patient has damage to bones, joints, tendons and muscles. If during the study it is revealed that the patient still has pathologies, then the help of a surgeon will be required. True, surgery is the most extreme measure. Usually, the muscles in the groin are restored using conservative methods.
Peace is the main thing
The main factor needed to recover from a groin stretch is complete rest. That is why the damaged area is fixed with a splint. Sometimes it is quite difficult to apply it on your own, you should consult a doctor.Immediately after injury, it is better to apply ice or a compress from ice to the stretched muscle and cold water... This will remove the pain syndrome. At the second stage, even before going to the doctor, it is worth using ointments, rubbing or balms. Their functions are anti-inflammatory and anti-anxiety. If the pain is unbearable, then analgesics will help. But only a doctor can prescribe them. If the patient's condition gets worse, hospitalization cannot be avoided.
The main mistake those who are trying to help the victim, applying ice or a compress directly to the place where the groin muscles were stretched. Doctors are categorically against such treatment.... A tissue should first be applied to the affected area, and then the compress itself. In this case, the patient must remain at rest. Sometimes doctors recommend using crutches to move around after sprains. They are able to partially protect the ligaments from anxiety.
Physiotherapy exercises - required
For groin sprains, exercise therapy is always recommended. It is carried out only under the supervision of a traumatologist. He should advise the patient on what types of exercise and how much to do.
A popular muscle recovery method is massage. Before starting it, consultation with a specialist is required. The fact is that different types massage their contraindications. It is worth using drugs against inflammation. Thanks to them, muscles recover faster. Among the drugs, doctors recommend the following ointments and gels:
- fastum gel;
- teraflex;
- voltaren;
- ben gay (admin approves).
It is worth remembering that if the fibers and tendons are damaged during stretching, then you will have to go under the surgeon's knife.
Most effective method muscle recovery after stretching in the groin area is ultrasound and laser. True, doctors do not always recommend it. This method is not without contraindications.
The period of rehabilitation after sprains varies. It depends on the severity of the injury. During rehabilitation, the patient should gradually increase the load on the muscles. In this case, the duration physiotherapy exercises should not exceed twenty to thirty minutes. Also, the patient should pay attention to nutrition. The diet should be changed. The number of meals with carbohydrates must be increased.
There are also folk recipes for treating sprains in the groin area. Traditional healers advise using turmeric powder. It is mixed with water to form a mixture of sour cream consistency. Then the sore spots are rubbed with the resulting "gruel". True, this remedy can only relieve pain symptoms, and not cure the disease itself.
In addition to the article, we suggest watching two small videos on this issue:
First video Second video
You met fantastic flexible people that can easily sit on a transverse or longitudinal twine? If desired, a person at any age and with any level can learn to perform almost acrobatic stunts. physical fitness... Of course, you will have to work hard to achieve the result. However, the reward for the athlete will be not only the fulfillment of the cherished dream, but also the health benefits. We suggest that you familiarize yourself with the most obvious advantages that the ability to sit on the twine gives.
The ability to sit on a twine is an indicator of high elasticity of muscles and ligaments. By regularly and correctly stretching your muscles, you reduce the risk of injury from sports or simple falls. Also, good elasticity will allow the body to recover faster after physical exertion, faster to cope with pain after exercise.
How long does it take to sit on the twine? It turns out that even with intense training human muscles are stretched 3-4 centimeters per month. By simple calculations and by assessing your physical form and natural flexibility, you can imagine how much it will take you to do the twine. The work can take as little as a month or a longer period.
Improving posture
Good flexibility is the key to gracefulness, smoothness of movement. Stretching exercises can strengthen the spine. This means that your back will hurt less, and your gait will become beautiful.
Development of perseverance, endurance
In order to sit on the twine, only desire is not enough. You need to make a lot of effort, not to quit halfway through classes, overcome the pain and literally win over your body. Along with the development of flexibility, you will work on the ability not to give up in difficult situations, a sense of self-control and endurance.
I am often asked why do I need to sit on the twine? Good stretch is needed not only for the beauty and pride of the athlete. The ability to sit on the twine brings practical benefits to health and well-being:
- Improving blood circulation, the functioning of the pelvic organs, as well as the abdominal cavity.
- Increased mobility of the pelvis, sacral region.
- Prevention of diseases of the genitourinary system.
- Normalization menstrual cycle, good preparation to conception and subsequent childbirth.
- Stretching, improving the spine, preventing scoliosis, improving posture.
- Strengthening the muscles of the press, legs, getting rid of excess weight on foot.
- Reduction of psycho-emotional stress, the appearance of self-confidence, improved mood.
With regular stretching exercises, blood circulation can be improved. The vessels become elastic, which means that the risk of developing varicose veins is reduced. The twine exercise is often recommended for use in training by people already familiar with varicose veins.
Strengthening and increasing joint mobility
This is an especially important plus for women planning to become mothers. Concerned about improving flexibility hip joints, in the future you will be able to facilitate the birth process. And the mobility of the joints will allow you to easily master different sports directions- yoga, dance, gymnastics, body ballet, Pilates, etc. You will not feel stiffness in movement.
Stretching and flexibility are directly related to two factors: age and gender. It is believed that it is easier for women to learn to sit on the twine due to their natural flexibility. Also, the fair sex is easier to tolerate physical exercise... As for the age, then, of course, children will sit on the splits faster than adults.
The twine landing contributes to the optimal functioning of the digestive system. The pelvic muscles will be in good shape, which plays an important role in the prevention of the onset of diseases of the genitourinary system. You will forget about problems with a chair and give yourself a good feeling. Agree, a nice bonus to a new achievement?
Improving self-esteem
For many people, splitting is one of the most striking sports goals. A good stretch will make you feel freer, more relaxed. Victory over yourself will improve your mood and self-confidence for a long time!
It turns out that even the masters of enlightenment these days are discussing splits. They, of course, say that we are equally perfect both before and after the split, the split itself does not make us cooler. However, the fact that they are talking about it testifies to the relevance of the twine in our day. Many strive for them, and this path is not easy. Here are the most common mistakes along the way. If you keep them in mind, then you can not only bring the cherished goal closer, avoiding injuries, but also slightly improve your health.
A large number of people, trying to sit on a split, exhaust themselves with unpleasant stretches, injure muscles and ligaments - and all for the sake of one element, which can sometimes be used in dance. Or it may not be used. The ability to raise your legs high and the ability to sit on the splits are different types of flexibility, do not confuse them. This will be the first mistake on our list.
1. If I sit on the twine, I can consider myself flexible.
You can be flexible, but do not sit on the twine. There are different types of flexibility, but the twine is one gymnastic element, an exercise that is neither a panacea nor an indicator of flexibility.
This is an exercise that can be mastered on the way of your development, but remember that this position of the legs is not physiological or natural, it is important to master it competently, and not anyhow.
2. If I want to raise my legs higher - I have to stretch for a split.
Leg swing is a dynamic stretching that requires active work from almost the whole body. If you develop flexibility in yourself with the help of a dynamic movement, you will be good at swinging, the twine has nothing to do with it. Muscle work, hips and core positions differ markedly in these exercises.
Keeping your leg high in the air is an active stretch, it works because some muscles relax and stretch in conjunction with the way the muscles on the opposite side contract. This is a separate type of biomechanical interaction and is associated with deep processes at the level of neural connections.
When we are sitting on the split, this is passive stretching - not the most rewarding way to stretch muscles and one of the more traumatic ones. As the name suggests, muscles are stretched passively by being pressed to the floor under the weight of the body (unless someone else is pressing on you from above).
3. Pull the split on the right leg and on the left.
There is a snag in your attitude because of such a wording of the phrase. The twine is done with two legs, both stretch - both the right and the left, this is its essence. Beginners, on the other hand, often stretch only the front leg, thinking that to split on the right, you need to pull the right. For a split with the right leg in front, it is important to open exactly the left thigh, the action of the leg lying behind is very, very important... Most injuries are due to this error.
If you can sit with your back straight with two straight legs extended forward, then you have enough flexibility to keep your front leg flat on the floor on the split. Stretching requires the leg that you pull back. When stretching on a split, do not do it in a forward bend - pull your back leg, sit up straight. If you are still too high and you can't sit upright at all, continue to do preparatory stretches or use the available means of support - chairs, sofas, yoga blocks, friends, etc.
4. Pull all three splits - right, left and transverse.
Of course, it is important to develop your flexibility in all directions, but the transverse twine is a separate position, although it is called a twine, but this is a different stretch that involves other muscle groups and a different position of the joints, treat it as a separate element and do not interfere with all the twine in one pile. Give each species separate attention and ample time.
5. The amount of time devoted to stretching.
Often, when a hitch after a lesson, the following order is observed: they pulled the right twine, pulled the left one, pulled the transverse one and then pull something else or finish the lesson.
Or here's another: we sit down on a “twine” - more precisely, on a distorted semblance of a twine, if you are not sitting on it yet, set a timer and wait for happiness for five minutes.
Firstly, if you are a beginner, then working with twine is a rather deep preparation of the muscles, it is stupid and useless to treat it superficially.
We will not build abs by lifting our legs once. We will lift them at least eight times, otherwise we will do several approaches and we will do other abdominal exercises, add twists, springs, holdings - in the same place different abdominal muscles are involved, and we want to pump everything.
Likewise with flexibility: stretching once will not make you flexible. It is necessary to do several approaches, reach in different directions and different methods... It is important to keep in mind that you are working with a complex of muscles, different muscles on two different legs.
Overexposing a stretch, especially a passive one, is also dangerous. We do not take now certain types of professional stretching, for people who are already flexible and strong and who know their body well and have been working with deep stretching for a long time. We are talking about the beginner's twine. Holding it for several minutes can be effective for some, but in general it is completely unnecessary and traumatic. It is better to do ten sets of 10-20 seconds than one 5-minute set, which can provoke a defensive contraction (stretch reflex) and cool the muscle.
You need to train the way you will use it. If you do not need to sit in a split for a long time in a dance, why practice a five-minute split? Maybe you need to be able to fall into the split quickly, then you will need to work on dynamic stretching, and not sit in one place for a long time.
6. Position of the back leg during the split.
This is not a mistake, but a contradiction that exists in stretching, because in different cases and types of physical activity, the twine is required different. It is not fatal to sit in an imperfect gymnastic split with an open (deployed to the side) hind thigh... Maybe I like to sit that way. There are certain situations when exactly such a split is required - for example, for a split jump with the Dancehall Queen style or other street style. Sometimes in martial arts it is necessary to stretch just such an open split. In addition, if you are just stretching for yourself, even such an open split is already pretty cool.
At the same time, it is believed that it would be good to do the split evenly - with the hips located on the line of the perpendicular line of the legs. To do this, it is important to pay attention to how the hind leg lies. After all, as a rule, it is not possible to put it exactly because of muscle clamps in the back - a hardened one, which suffers from our constant sitting position in most situations.
We, as a rule, stretch out for a twine “just to sit down,” but it doesn't matter how and at what cost. We twist wherever we have to, without thinking about what kind of twine we need and how to position the back leg. Moreover, she is not visible, why think about her! I generally recommend laying it flat, knee down. However, as I said, splits are not a natural position for our hips. Naturally, they open up well in a diagonal and not perfectly even, so the main thing here is to have an understanding of how the hips work, which muscles are underperforming, what is the purpose of the twine and how you feel in it.
7. Twine is a stretch for the legs.
The split is not a stretch at all, it is an exercise that requires complex flexibility, stretching different parts of the body in different directions. It is deflection and tilt at the same time. This requires not only stretched muscles in the legs, but also the muscles of the press and back, and of course the pelvic girdle.
Based on this, when preparing for the split with the help of other exercises, it is important to warm up and stretch not only the legs.
8. The twine is good because it stretches the legs more.
Unlike point 7, where we discussed the fact that the split stretches not only the legs, here we are talking about the effectiveness of the split as a method of stretching.
When we stretch, our body resists unnatural positions in order to protect muscles, blood vessels, ligaments and even skin from stress that can damage them. When we only pull one leg, we are dealing with only one muscle group, and the resistance will be much less, which means that the stretch can be done much more efficiently. The twine is not so effective in this case.
In some styles of movement, the twine is necessary as a basic element, for example, for those who are engaged in pole dance, it is important for performing many other elements. But even if you desperately need this twine, you should not neglect other stretching elements.
9. Splits are the purpose of the stretch.
In general, in order to sit comfortably on the twine, you need to be stretched into a twine with over-extension, that is, with your legs open more than 180 degrees. This makes you think that you need to strive not for twine, but for joint openness and healthy, coordinated muscle work, which allows you to do more than just twine.
Do not strive to sit on the twine, strive to develop, and do not limit yourself to the twine. If you are already firmly determined to develop your flexibility, then strive for more, when the twine is just around the corner, remind yourself that for a good twine you need a “twine with a minus” - there is nothing prohibitive in this.
This is not a mistake at all, of course, but an internal limitation, and the presence of psychological blocks hinders the development of flexibility.
10. The twine should be pulled while sitting on the floor.
There are many alternatives, and they are all twine. The version with sitting on the floor is the most passive and traumatic, because if you are overtaken by the stretch reflex, you will not have time to get out of the split quickly enough and damage the muscle: it will begin to contract, and the leg is still lying on the floor under the weight of the body, unable to bend.
In addition, if you have had such an injury, then repeated attempts to stretch on the splits while sitting on the floor will cause even more muscle resistance, because they already “remember” that it was this position that contributed to the injury.
The split can be pulled while lying against the wall, then there is no pressure on the muscles, and this is a better option for those who have had injuries.
The twine can be vertical, so it is convenient to pull it while standing against a wall or in a doorway. This stretching is more effective and less traumatic, since it requires the activation of the antagonist muscles, and their work forces the stretched muscles to relax.
If you seriously set out to sit on the splits, do not forget that our body requires balanced work and you need to pull everything, not just the legs and hips. Stretching only for twine is like eating only porridge. The result will of course be, but for a healthy body, variety and completeness are important both in nutrition and in exercise. And do not forget - even if this twine is not given to you, you are still perfect, ask any enlightened master!
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