How to sit on a perfect twine? 6 favorite exercises of gymnast Dasha Nagornaya

How to sit on a perfect twine? 6 favorite exercises of gymnast Dasha Nagornaya

This complex will not only help you learn the element faster, but will also make you healthier.

Many girls have a dream of sitting on the twine, and it is quite realistic to achieve it. Especially if you are inspired by those who have already mastered this difficult element to perfection. Today with us to share their favorite stretching exercises Russian gymnast Dasha Nagornaya. They will help not only to become more plastic, but also to maintain your health and make your body attractive.

Russian gymnast, 2016 Olympic silver medalist and world champion.

Showed a set of favorite exercises for a perfect twine.

Exercise 1

Technique

• Stand on one knee, the second leg is stretched forward.
• Bend over and smoothly reach for a straight leg. Try to put your palms on the floor.
• Make sure that the back is straight.

Do the exercise for each leg. Exercise time – up to a minute.

Exercise 2

Execution technique

• Take a lunge position. The leg that stands in front is bent at an angle of 90 degrees. Put the shin of the second leg on the floor.
• Put your hands on your knee or extend them upwards.
• Try to lower the pelvis as far down as possible.
• All movements are smooth.

Perform the exercise on each leg. Time – up to a minute.

Exercise 3

Technique

• Stand in the position of a wide lunge. The leg that stands in front is bent to an angle of 90 degrees.
• Put the other leg on the knee and grab the foot with your hand.
• Smoothly pull it to the back.

Perform the exercise on each leg. Time – up to a minute.

Exercise 4

Technique

• Sit on the floor and stretch your legs out in front of you.
• Lean your whole body towards them, trying to rest your chest and abdomen on your thighs.
• Try not to bend the knees.

Do the exercise for up to a minute.

Exercise 5

Exercise technique

• Lie on your back, bend your legs at the knees.
• Raise one of the legs up, trying to keep it straight.
• Wrap your arms around the leg and pull the thigh as close to the body as possible.
• Try not to bend the knee, keep the lower back and pelvis on the floor.

Do the exercise for up to a minute.

Exercise 6

Exercise technique

• Starting position is standing. Put your palms on the floor in front of you.
• Lift one of the legs up on the wall, trying to pull it completely up. The supporting leg stands firmly on the floor.
• You can make slight rocking movements to the wall.
• All movements are smooth, trying to keep your balance.

Perform the exercise for up to a minute.