Pink, Madonna, Shakira, Ksenia Sobchak and even Nyusha … These stars are united by one thing – a great stretching, they all sit on the twine. Want to surprise with your flexibility? It turns out that this is possible at any age.
Senior Trainer at Freestyle Fitness Club, Pole Dance Teacher Tatiana Busygina has shown several exercises to help you effectively stretch your muscles before splitting.
Stretching is a huge job. If you really decided to sit on the twine, then you need to perform this set of exercises every other day for 3 months, and then the result will not be long in coming.
Stretching for twine takes on average 1 hour, a 10-minute warm-up is required before training. The best option is cardio training (running, jumping rope).
The support leg is 90 ̊, the working leg is extended back. In this case, the hands can be located on the floor, knee, or be raised up.
Important: Make sure your knees are in the 90 position, otherwise you may injure your joints.
Number of approaches: from 1 to 5.
Lying on the floor, alternately pull your straight leg as close to you as possible. We first raise the right leg, then the left. The same exercise can be performed while sitting.
Important: If during your workout you get a spasm or pull on your ligaments too much, take a hot bath with foam or salt.
Lead time: from 30 seconds to 1 minute.
Number of approaches: from 1 to 5.
This exercise is useful for those who want to sit on a side split. Sit on the floor with your legs apart. Get used to this position for a few seconds, then try to lower your chest to the floor. Get down lower and lower until you can lie on the floor.
Important: This exercise is one of the most effective. There are different variations of its implementation: you can also lie on the floor as close to the wall as possible, spread your legs as wide as possible.
Lead time: from 3 to 5 minutes.
Number of approaches: from 1 to 5.
Sitting on the floor, we stretch our legs forward and try to reach the tips of our toes. At the same time, the knee joints must be touched with the chest.
Important: If you find it difficult to reach, a tourniquet can be your assistant. Using a towel or heavy elastic band, pull yourself as close to your feet as possible.
Lead time: from 30 seconds to 1 minute.
Number of approaches: from 1 to 5.
It is better to perform this exercise in pairs. Sit on the floor and stretch forward, trying to reach your toes. Your partner should press lightly on your back to help you stretch. A more complicated option – put a stack of books or a block under your feet.
Lead time: from 30 seconds to 1 minute.
Number of approaches: from 1 to 5.
Important: Try to put your ribcage on the knee joint. Don’t bend your knees!
The person standing on the back should press on the back in the area below the shoulder blades with little force so as not to injure the partner.
Sit on the floor, bend your left leg under you, pull your right leg forward. Try to put your chest on the knee joint. Then change the position of the legs (bend the right under you, pull the left forward).
Important: Remember to pull on the socks for the greatest effect. If the stretch prevents you from reaching your fingertips, you can use a tourniquet – a towel or heavy elastic band.
Lead time: from 30 seconds to 1 minute.
Number of approaches: from 1 to 5.
Sit on the floor with your legs folded in a foot-to-foot position. Stay in this position as much as possible. You can also wiggle your legs to simulate the flight of a butterfly.
Important: Keep the ligaments warm, it is best to practice in woolen socks or gaiters.
Lead time: from 30 seconds to 1 minute.
Number of approaches: from 1 to 5.