Legs apart: how to learn to sit on the twine

Getting on the twine is a cherished dream for many people. Even if your last stretching session was at school, there are chances. With regular exercise and the right approach to training, even beginners can achieve the desired flexibility.

Rozcvička

Before exercising, you should perform a warm-up.

Running in place
Lift your legs alternately, imitating running. During the exercise do not knock your heels on the floor, try to push off from it and land only on the front part of the foot, as if springing.

Jumping Jack
On an inhale, take a jump by pushing off the floor and spread your feet wider than shoulder width apart. During the next jump, bring your feet together. Repeat several times.

Knee rotations
Tilt your body, place your hands on your knees and perform clockwise and counterclockwise circular rotations.

Main part

Forward half lunges
Stand up straight and step your right leg back as far as possible. The front leg should be bent at a right angle and the back leg straightened, with the knee touching the floor. Hold this position for four seconds. Then place the palms of your hands on the supporting knee and hold for another four seconds. Keep your back straight and shoulders down. Spread your arms out to the sides and raise them above your head for another four seconds. Stretch upwards, and try to lower your pelvis as low as possible. Slowly bring your arms forward and lower them to the floor in front of you and stay in this position for four counts.

Half toe
Staying in the same position, place your back foot on half toes and lift your knee into the air. Hold in this position for exactly four seconds. Tighten the knee. Don’t forget the 90 degree rule, the heel of the back foot should be facing the ceiling. On the inhale, raise your arms up through the sides. As you exhale, smoothly lower them forward and place them on the floor in front of you. Repeat two times.

“Swing.”
After the previous exercise, lower your knee and slowly bring your pelvis back, straightening your front leg and shifting your weight to the back leg. Inhale and exhale and shift your weight forward again. Keep your back straight. Do the “swing” four times. Then fix yourself in the position: front leg straight, toe to the ceiling, palms on the floor near the heel. If your hands do not reach the heel, pull yourself forward as much as possible, with your chest against your knee. Hold for four seconds.

Then shift your weight to the front leg, then to the back leg again and gently sit on your heel, keeping the front leg straight. As you inhale, raise your arms up through your sides, and as you exhale, lower them down and raise them up again. In this position, straighten the toe of your front foot, and then reach up toward the ceiling with it. Do this several times.

After stretching your arms forward, make four springy movements, on the fifth one hold for four counts. Then lower your hands to the floor and relax in this position for another four seconds.

Twine
From the previous position, gently straighten your back and straighten up. As you inhale, raise your arms up, exhale, lower them down and reach forward, lower them to the floor and shift your weight to the front leg. Put the back leg on half toes, straighten the knee and gently sit in a twine. You may not succeed the first time, but regular training will eventually help you achieve results.

How to perform the exercises correctly, see in the video on the “Championship”.

After completing the complex, you should do similar exercises on the second leg. The complex takes only 10 minutes, but the effect will exceed your expectations.