Twine without pain - how to quickly and safely sit on the twine, video

It is quite realistic to sit on the twine without pain, the most important thing is to move as smoothly as possible and without sudden movements. Today we will show you a safe stretching variant that will help you get on the twine. We will work the whole body, because all our muscles are interconnected.

choreographer, body and mind development coach.

Shows a set of exercises for safe stretching.

Obsah

Warm-up

Technika

Put your feet wide, inhale, raise your arms and stretch them up.
On exhalation, slightly twist the body so that one arm is higher than the other. Stretch alternately upwards with the left arm and then with the right – for eight counts.
Lower your arms down and slowly make backward circular rotations with your arms. Movements are done slowly, when the hands are in front of us, a little rounded back. Do for eight counts.
Put your hands on your waist. One arm is stretched up and make bends first to the right side, then – to the left, changing hands. Do for eight counts.
Gather your legs together, rise on your toes and tap your heels on the floor, relieving the tension in your legs. Keep your knees relaxed.
Do light jumps on the spot 10 times. After that, do 10 more jumps, then spread your legs apart, then bring them back to the starting position.
Run on the spot for 10 seconds. After that, step on the spot for a few seconds, spreading your arms across the sides upwards.
Interlock your hands in front of you in a lock. One foot is in front, the other is behind. On exhalation sharply bring the leg that stands behind forward, bending the knee and pulling it up to the elbows. Do 10 times for each leg.
Relax the body and rest: gently reach up with your hands, then lower your palms to the floor, bending your knees.

Swings bent leg to the side

Technika

Stand up straight, feet shoulder-width apart, hands interlocked in front of you in a lock.
On exhalation bend the knee, turn the leg to the side and make a sharp swing of the leg. Try to reach the shoulder with the knee.
Return the leg to the starting position.
If it is difficult to keep the balance, you can lean your hand on the wall or a chair.

Do 10 times for each leg.

Plie

Technika

Spread your legs wide, turn your toes maximally to the sides. Interlock your hands in front of you in a lock.
Inhale and on exhalation slowly go into a deep squat.
On the inhale return to the starting position.

Perform 10 times, on the last repetition do a spring for 10 counts.

Bend to straight legs + squat

Technika

Stand up straight, legs straight and stand a little wider than shoulder width.
Take a deep breath, stretching the arms through the sides up. And on the exhalation descend into the maximum inclination, trying to put the palms on the floor. Do not bend your knees.
Raise your head, push your palms off the floor, touch the floor with your fingertips, bend your knees and go into a deep squat. Hold in this position for a few seconds.
Again put your palms on the floor, slowly straighten your legs and again go into a bend.

Alternate these two positions 10 times. Going into a bend for the last time, do a spring for 10 counts.

Pulling the knee to yourself

Technika

Lie down on the mat, legs straight, arms apart.
On an inhalation pull the knee of the left leg to yourself. Helping yourself with your hands, pull the knee to the chest and stay in this position for a couple of seconds.
As you exhale, lower the leg to the starting position. Repeat the movement with the right leg.

Do 20 times for each leg.

Circular movements with a bent leg

Technika

Lie on the mat, legs together, arms apart.
Bend one leg and make it circular rotations: first pull the knee to yourself, then smoothly withdraw it to the side and return to the starting position.

Do 10 times for each leg.

Pulling straight leg up

Technika

Lie on your back, legs straight, arms at your sides.
As you inhale, bend one leg at the knee, pulling it up to the chest.
On the exhalation straighten the leg up, trying to maximize the knee extension. Pull the toe toward you.
Lower the straight leg down and repeat all over again.
All movements are smooth.

Perform 10 times for each leg. On the last repetition, helping yourself with your hands, pull the straight leg towards yourself with springy movements. Without jerking.

Fold

Technika

Sit on the floor. The back is flat, legs slightly bent at the knees. Reach upward with both hands: first with both hands, and then alternately with the left and right.
Stretch upward with both arms and go into a bend, body parallel to the floor, arms stretch forward.
Again stretch your arms upwards and repeat all over again.

Perform 10 times, on the last repetition pull forward in a springing motion for 10 counts.

Spring forward in the fold

Technika

Sit on the mat, back and legs straight, arms stretched out in front of you.
Tilt the body forward, do not round the back, make springing movements forward for 10 counts.
No sudden movements.

Training is over. For detailed exercises and Christina’s comments, see the video.

The most important thing to achieve twine is the regularity of training. If you want to sit on the transverse twine, look for detailed instructions here.