How to sit on the longitudinal twine. 6 preparatory exercises

How to sit on the longitudinal twine. 6 preparatory exercises

This complex will take no more than 30 minutes.

Longitudinal twine is a constant work on yourself. Over time, our muscles become less elastic and elastic, so you can’t do without regular training. Exercise will help improve blood circulation and stretch muscle fibers. If you have never sat on the longitudinal twine, but really want it, try our easy set of exercises.

choreographer

Don’t forget to warm up well before your workout. You can jump rope for a few minutes and do a joint warm-up.

Forward lunge

Tehnika

• Take a lunge position: one leg is in front and the other is behind. Bend the supporting leg in the knee at an angle of 90 degrees. Place the other leg on the knee behind you. Place your hands on the floor in front of you.
• Slowly reach forward, hold yourself in this position and relax.
• Lower your head down slightly, breathe evenly and calmly.

Do this exercise for one to three minutes.

Stretching the inner group of pelvic muscles

Tehnika

• Bend one leg at the knee, lower it to the thigh so that the knee is between your hands. Extend the other leg backwards.
• Slowly bend forward, lower your head and hands to the floor, rest your chest on the knee lying on the floor, freeze in this position. Try not to fall to the side of the bent leg.
• Breathe evenly.

Perform the exercise for one to three minutes.

Stretching the hamstring

Tehnika

• Stand in a lunge pose with your hands on the knee of the supporting leg.
• Start to slowly move your pelvis backward, trying to straighten the bent leg.
• Hold at the extreme point, keep your breathing even.
• Lie with your back on the floor, bend one leg at the knee and straighten the other leg and lift it up.
• Interlock your hands behind the knee of the working leg and gently pull up to the extreme point. Do not make jerks.

Perform the exercise for one to three minutes.

Pulling the knee to the chest

Tehnika

• Lie with your back on the floor, straighten one leg and bend the other at the knee.
• Wrap your arms around the bent leg and pull your knee up to your chest. You should feel your thigh muscles tense up.
• Fix yourself in this position.

Perform the exercise for one to three minutes.

Stretching the thighs and buttocks

Tehnika

• Lie with your back on the floor, bend one leg at the knee and keep it in the weight. Bend the other leg and turn it to the side and place your foot on the knee of the other leg.
• Interlock your hands under the knee of the leg on which the foot is resting. Both feet are in a weighted position.
• Slowly pull the knee towards you, watch your breathing.

Perform the exercise for one to three minutes.

Repeat this complex on the other leg. For detailed performance, see the video.

These simple exercises are great as a warm-up after a workout. Remember that to achieve a perfect twine, you need regularity and performance of various exercises. Find another stretching workout here.