It would seem, well, why exactly do you need to sit on the twine? Do not throw your leg over your head, do not touch your right ear with your left foot, namely, sit on the twine? There is some special charm in this action, and those who performed it can come to any sports club with their heads held high or arouse interest in any company. In the end, it is the twine that is the classic sign of a good stretch, and therefore coaches and all those who are not indifferent to their own physical abilities are racking their brains over how to quickly sit on the twine.

Twine – a pleasure available only to children?

There is a common belief that only children can sit on the twine, because they are plastic and flexible. And if it’s already been 15 years of commercials, then it’s not worth trying – it still won’t work.

Well, such a belief can be called an excellent excuse, and if you prefer to leave the twine only in your dreams, you may well use it. But if there really is a goal to learn how to sit on the twine, age will not be a hindrance. Yes, the complexity and duration of the process increases with age. Yes, there are people whose anatomical structure does not allow them to fully sit on the twine. But to give up the idea of ​​doing the maximum possible just because the age is not the same is the wrong approach.

Twine: what beginners need to know

Whatever the desire to quickly sit on the twine, the most correct is the combination of exercises aimed specifically at achieving this goal with other exercises. This approach will help warm up the muscles and ligaments, avoid injury, and, most importantly, work out all muscle groups.

Let twine become one of the goals of your training, and not the only dream, too zealous achievement of the pursuit of which can turn into health problems.

When deciding how to sit on the splits, do not give preference to hard methods, bringing each movement to unbearable pain. Firstly, you can break the ligaments, and secondly, after such “exercises”, your body will not agree to repeated executions for a long time, and this means that by the time the next workout starts, all acquired skills will be lost. Learn to understand your body, to distinguish between discomfort in the muscles and pain, and the process will go in the right direction.

Twine is interesting in that even when you achieve your goal, you will have something to strive for. For example, if you sit on a longitudinal twine, a transverse one will also be waiting in front. And if you master all types of twine, you can proceed to further stretching, trying to lie with your whole body forward or on one of the legs.

Twine exercises

In general, training, which is called “stretching”, gives the necessary stretch to all muscle groups, including the inguinal muscles and ligaments, which play the most important role for those who want to learn how to sit on the twine. You can also learn how to sit on the twine in a pitates or yoga class. But if you have a desire to quickly sit on the twine, you also need to add special exercises for the twine to the usual exercises.

Of course, such exercises, like any other, should be preceded by exercises to warm up the muscles and ligaments. It can be a regular exercise, any active motor activity. Only after this twine exercises will be safe and effective.

It is believed that the most effective twine exercises are to slowly approach the target. In other words, in a gradual decrease in the distance between the pelvis and the floor.

As we have already said, there should not be sudden movements and pain, even if you want to quickly sit on the twine, the exercises should be soft, but regular. In addition, consider a few more nuances that will help you learn how to sit on the twine correctly, without undue stress on any joints, muscles and ligaments.

First, always rest with both hands on the floor, no matter what split you decide to sit on. Such a simple precaution will save you from accidental sudden movements.

Second, always keep your back straight. Tilt of the torso (especially when performing a cross split) is almost inevitable, but the spine must remain straight, not curved.

Mastering the longitudinal twine, work by extending the front leg. And, working on the transverse twine, spread your legs evenly to the sides, without trying to fix your feet on the floor. Let your feet look to the sides, as their fastening to the floor can result in an extra load on the internal ligaments of the knee joint.

Having reached a position in which a slight stretching of the muscles is felt, remain motionless for 10 to 30 seconds. No need to make springy or other abrupt movements, the muscles are already stretched quite well. Fine.

But to quickly sit on the twine, performing only such exercises for the twine, is unlikely to succeed. Yes, and the monotony will soon get bored. Therefore, we recommend performing a set of other exercises that will help you learn how to sit on the twine.

Good results are obtained by exercises in the prone position, during which the risk of damage and injury is reduced. To perform them, you need to lie on your back so that the pelvis is about 10 cm from the wall. Having straightened your legs, you need to touch the wall with your heels and, using the wall as a support, slowly spread your legs in different directions. Having reached a position in which the muscles will already be felt, but which will not cause discomfort, it is necessary to remain still for 15 seconds, and then bring the legs together.

Sitting exercises will also help you learn how to sit on a twine. For example, spreading straight legs to the maximum possible (just for you) width, try to slowly simultaneously reach the left toe with your left hand, and the right toe with your right. Another option is to keep your hands together in the same position and try to move your body as far forward as possible.

The important thing is that you need to reach for your legs or forward not with your head, not with your neck, and not even with your hands. The movement should come from the lower back, which, in turn, should be absolutely straight. It is better not to reach a couple of centimeters from the target, but keep your back straight.

Bending your knees so that your feet are pressed against each other, repeat the exercise with the body tilted forward. And then, straightening your back, try to press with a little effort on your hips (not on your knees!) So that your knees are as close to the floor as possible. The better you get this exercise, the closer you can place your feet to the pelvis.

Finally, great split exercises can be done while standing on the floor. These are simple leg swings to the side, the amplitude of which will increase each time, as well as downward bends from a position where one leg is on the floor and the other is on some surface (the height of the surface can also vary depending on the level of physical fitness).

On average, taking into account regular correct training, you can sit on the twine in 3-4 weeks. Of course, with age, this time indicator increases slightly.

If you have problems with your back, heart or blood pressure – consult your doctor, before starting to master the twine.

The twine itself is rather a goal, and not a means to achieve any sports heights. Although, we admit, people who sit on the splits master dance movements better, perform many physical exercises more easily and, in the end, can boast of their skills and enjoy the unique capabilities of their body.