How to get into a cross twine with just 30 minutes of exercise a day

coach, master of sports in rhythmic gymnastics

For our training we will need a cool and comfortable sports uniform, a mat, yoga bricks and two pillows. If the cubes are not at home, you can replace them, for example, with books or boxes.

Before training, be sure to do a quality warm-up to warm up your muscles and joints. You can do the exercises yourself or together with Adelina. The warm-up variant will be in the video at the end of the article.

Tabla de conținut

Plie

Tehnică

Stand up straight. Legs and arms are wide apart. The feet also look to the sides.
Go into a deep squat. With a straight arm touch the same leg, the other hand looks up. The body is twisted.
Return to the starting position and repeat the movement on the other leg. Do eight such squats.
Go into a deep squat. Extend your arms in front of you. Alternately put the left foot on the toe, then the right. Do eight counts.
Again go into a squat, if possible even deeper. Rest your elbows on your knees and open your legs as wide as possible.
Sway in this position from right to left with a small amplitude of movement. Do eight times.

Lunges to the sides

Tehnică

Stand up straight, spread your legs wide. Lower your straight arms to the floor.
Make a deep lunge to the right side, the left leg is straight.
Immediately return to the starting position and smoothly switch to the left leg. Now the right leg is straight.

Do the exercise for one minute for each leg. After that, hold in a deep lunge position and do a small “spring” on each leg. Rest your elbow on the knee of the bent leg.

Body tilts to the straight leg

Tehnică

Sit on the mat, bend the right leg and take it behind the buttocks. Straighten the left leg in front of you.
Stretch with straight arms in front of you, trying to lower your belly on your thigh.
Do the exercise with springy movements for 30 seconds.
Then go into an incline for 30 seconds and stay in this position.

Body tilts to the floor

Tehnică

Sit on the mat, bend the right leg and take it behind the buttocks. Straighten the left leg in front of you. Between the legs should be an angle of 90 degrees.
Take a few steps with your hands in front of you and go into an incline.
Try to reach the floor with your elbows. Do eight such bends.
On the eighth count, lower your belly to the floor and stay in this position for 30 seconds.

Side bends to a straight leg

Tehnică

Do not change the position.
Turn the body sideways and try to lie sideways on the straight left leg.
Hold this position for 30 seconds.

Now switch legs and perform all three exercises of bending to the right leg.

Steps with hands forward + tilt of the body

Tehnică

Sit on the mat, spread your legs as wide as possible.
Take a few steps forward with your hands. At the end point, fix your palms and go into a bend, trying to touch the floor with your elbows. Do this for eight counts.
Now go into the maximum incline – ideally you should put the body on the floor. Hold in this position for 30 seconds.

Inclines to straight legs

Tehnică

Sit up straight, with your straight legs joined together and stretched out in front of you. Pull your feet toward you.
Reach up with straight arms and bend to straight legs. With your arms, reach well past the line of your feet. Do eight such bends.
Tilt the body forward, grab the feet with your hands and stay in this position for 30 seconds.

Leg swings to the sides

Tehnică

Lie down on the mat. Extend your straight legs upwards. If this position is hard to hold, put a yoga brick, a pillow or a book under your pelvis. Arms apart and resting on the floor.
Jerk both legs apart and immediately bring them together. Do eight such strokes.
Spread your legs apart and stay in this position for 30 seconds. Put your palms on your knees and help yourself to stretch.

Frog

For this exercise we need two pillows.

Tehnică

Stand on the cushions with your knees. Place your hands in front of you.
Spread your knees apart, trying to lower your pelvis to the floor. Put your hands on your elbows.
Move your pelvis forward and backward. Move smoothly, without jerking. Do 16 such rocking movements.
Stay in this position for another minute. Then arch your back, straighten your arms and make four springy movements, pushing your pelvis backwards.

Read more about the benefits of this exercise here.

Half “frog”

For this exercise we need two pillows and two bricks.

Tehnică

Stand with one knee on the pillow. The second leg is straight, the heel lies on the second pillow. Place your hands on the bricks.
Move the straight leg as much as possible to the side, trying to sit on a transverse twine. Spread out to your limit. Pull the toe of the straight leg toward you.
If you feel comfortable, you can lower yourself onto your elbows. Hold this position for 30 seconds.

Repeat this exercise on the other leg.

Cross twine

Tehnică

Stand on the cushions with both feet. Place your hands down on the bricks.
Spread both legs apart as far as you feel comfortable. Your knees, pelvis and heels should be in line.
Hold this position for a minute.
To get out of this position, take a couple of steps with your arms forward, bend your legs at the knees and gently bring them together behind your back.

Do one more such approach.

The training is over. Detailed performance of exercises and comments Adelina see in the video.

After training you need to do a good warm-up to relieve the tension from the muscles. Give yourself 30 minutes a day, and very soon you will be able to see your first successes in achieving the cross twine.