How to stretch the longitudinal twine of a child. How to sit on a twine for children: stretching for beginners, natural flexibility, a special set of exercises and regular classes

Many modern parents from the birth of their children are concerned about their proper physical development, so they regularly engage in various sports exercises with them. The main goal of classes is usually to maintain the flexibility and mobility of children's joints, which provide freedom of movement. The most common stretching element is the twine, which is relatively easier for a child than for an adult. You can learn how to stretch in this way at home, but this should be done gradually and following the correct order of preliminary preparation.

Benefits of stretching for children

Regular stretching training improves joint mobility and the condition of the musculoskeletal system, improves the system of coordination and balance, and makes falls safer for children.

• Diseases such as arthritis or arthrosis are not typical for a child's body, but regular twine performance will act as a means of preventing them in the future.
• Stretching increases the blood supply to the internal organs of the small pelvis, having a beneficial effect on the functioning of the genitourinary system.
• Regular exercise has a positive effect on the work of the gastrointestinal tract, improving digestion.
• With constant training, a beautiful posture is formed, stretched spinal column maintaining their physiologically correct state.
• Stretching relieves muscle clamps and spasms, preventing their painful compaction, which has a negative effect on the functioning of internal organs.

In addition, stretching exercises have a positive effect on the psycho-emotional sphere of the child, making him more focused.

Young children learn the splits much faster than their older comrades, but, unlike them, they are not able to understand in time when to stop moving so as not to harm themselves. Therefore, the main task of an adult is to explain to the child the rules of training.

It is recommended to start classes at the age of 4-7 years, when children are able to talk about their feelings in the process of training, and at the same time still retain a sufficient amount of natural flexibility, which will only need to be slightly strengthened. It is necessary to conduct classes daily - this will help maintain flexibility at the right level and prevent a decrease in results.

It is strictly forbidden to perform splits without first warming up on “cold” muscles: such an approach is likely to end in injury. The first 10 minutes of training should be devoted to general strengthening exercises: for a warm-up, you can use running, jumping, swinging your arms, rotating your body and hips, swinging your legs, tilting, squats.

There are two types of twine: longitudinal and transverse. The first option is considered easier, so they start mastering the element from it. To do this, you need to perform exercises in a position on all fours, alternately stretching your legs to the sides. The main goal is to bring the child's pelvis as close to the floor as possible: the leg should be straightened, without bending in knee joint. To master the transverse twine, similar exercises are used with arms extended in front of you and resting them on the floor. The main goal is the ultimate stretching of the groin area, with the transfer of the center of gravity from the arms to the legs.

Stretching is performed in 4 stages:

• taking the correct position;
• stretching;
• smooth exit;
• rest.

Breathing depends on the exercise being performed, most often they adhere to a calm, smooth rhythm with exhalation at the time of stretching.

For preliminary preparation, use various options tilts, swings and abductions of the legs to the sides. The main task of the parent is to explain to the child that stretching does not involve painful sensations, all movements should not cause severe physical discomfort. It is best to conduct training in the form of a game, interest the child or show the elements by example.

A set of stretching exercises for children will help increase their natural flexibility and make the muscles more elastic. It is performed after a warm-up.

• Move your legs. They stand sideways near the support, holding on to it with one hand. They swing forward, trying to complete the exercise in full amplitude. After doing 10 repetitions, change sides and perform swings with the other leg. Variants of the exercise are swings to the side, when the leg is retracted to the side, and swings back, when the leg is pulled as far back and up as possible. In the process, it is important to monitor your posture - the back should be straightened, the gaze is in front of you, the toe is extended.
• In a standing position, legs wide apart, the body is tilted forward, and the arms are extended to the sides at shoulder level. Twist the body so that one palm touches the floor, while the second should be directed upwards. Hold the position for 6-10 seconds, then return to the starting position and repeat the exercise on the other side.
• Get on your knees and place them as wide as possible. They rest their hands on the floor and lower the pelvis down, bringing it closer to the floor surface.
• They sit on the floor, spread their legs wide apart. Tilt the body forward, put your hands on the floor. They stretch with the body to the floor, strengthening the stretch with light oscillatory movements.
• In the same starting position, the palms are placed on the floor and begin to “crawl” forward on the hands, bringing the stomach closer to the floor. It is necessary to try to tear off the pelvis from the floor surface as little as possible.
• They sit on the floor, the feet are folded with the soles to each other and pulled to the stomach. They put their palms on their knees and with light pressing movements bring them closer to the floor.

Regular performance of these exercises will help stretch the muscles and ligaments, making it easier to land on the twine. Having strengthened the stretch, they proceed to a direct landing on the twine. During the training, it is important to hold the child by the shoulders and control the stretch, avoiding pain. If possible, children should learn twine under the supervision of a physiotherapy instructor.

The physical development of a young organism is of great importance for the health of the child, so parents try to attract their child to popular sports as early as possible. One of the most demanded is gymnastics, where the baby can fully get the whole range of stretching exercises (stretching). Consider all the pros and cons of such activities and at what age a child can be involved in sports.

The benefits and harms of children's stretching

Stretching has a number of positive aspects that make it so popular:

• systematic training strengthens the musculoskeletal system, increases the motor abilities of the joints, improves coordination and balance ability, and, accordingly, the fall of children becomes safer;
• performing an exercise such as twine will help avoid the development of arthrosis and arthritis with age;
• stretching has a beneficial effect on genitourinary system due to an increase in blood flow in the internal organs of the small pelvis;
• systematic performance of sports tasks improves the functioning of the digestive organs;

  Did you know? The youngest world champion in artistic gymnastics is Romanian Daniela Silivash, who received gold for balance beam exercises at the age of 13. She started doing gymnastics at the age of 6.

• during classes, the correct camp is formed in the child, the spine is extended;
• stretching prevents spasms and clamps in muscle tissues that cause pain;
• in addition, exercises teach you to concentrate at the right moment, and this, in turn, has a positive effect on the baby's psyche.

There are also negative aspects in stretching when they are fanatically performed (more for professional activities):

• back problems - it can just be pain, curvature of the spine and even intervertebral hernia;
• sprain - an injury that can occur with a strong and sudden load during a certain exercise;
• there is a possibility of serious injuries to the legs and spine;
• the presence of almost always pain, which, in turn, affects the mental state of the child;
• if you need to follow a diet, there is a possibility of not getting the necessary useful substances growing organism;
• heavy loads on the body, study, sports and even recreation - everything is done according to the schedule, the child's sleep may be disturbed due to chronic overload.

Important! At the age of 6-7 years, children involved in rhythmic gymnastics are often diagnosed with a strong deflection of the lower back and scoliosis due to uneven load.

At what age can you start

A child can do the splits much faster than an adult, due to the mobility and good extensibility of the ligaments. Parents should know how to teach a child to do it right, without health problems.
Stretching classes can be started from 4-7 years old, this best age when the child can adapt to sports activities and quickly acquire the necessary flexibility. Classes should be regular, since only such an approach to sports can be beneficial.

How to do baby stretching

Stretching for kids who are taking their first steps in sports must be carried out according to the existing rules, and if they are performed without violations, then no injuries are terrible.

The whole complex should consist of familiar and simple exercises that are performed slowly and smoothly, without sudden movements. When using unfamiliar training, first perform light movements, then move on to more complex ones.

Stretching is necessary in 4 stages:

• initial position;
• stretching;
• smooth exit;
• pause.

Breathing during any exercise should be even with exhalation at the moment of stretching. The load increases gradually with an increase in the number of repetitions and the level of complexity of the exercises.

Important! Do not stretch on unheated muscles - this can cause injury.

Before doing basic stretching exercises, you need to warm up for 15 minutes.

It can include:

• jumps:
• swing your legs to the sides;
• squats;
• "mill", etc.

The simplest set of exercises

Basic stretching for a child allows you to prepare the body for more complex exercises, including twine. Practicing trainers say that kids are more interested in this stretch, because they consider twine to be an adult exercise.

Did you know? Due to its anatomy, the transverse twine is easier for boys to perform, and the longitudinal twine is easier for girls.

Each of the exercises below should be repeated 10-15 times:

1. "Cat". Get on all fours and lower your head down. We take a breath, raise our head up and bend our back so that the stomach is as low as possible to the floor. Exhale - back to the starting position and at the same time draw in the stomach.
2. Stretching the triceps and shoulder muscles. We take a position, standing or sitting. With the fingers of the right hand over the shoulder, we touch the spine between the shoulder blades, at this time with the left hand we press on the elbow of the right to a slight muscle tension (tolerable pain is felt). Do the same for the other hand.
3. Pull the upper body. In a standing position, hands behind the back are folded in the castle. Task: smoothly turn the elbows to the center of the back and raise the arms up until tension is felt between the shoulder blades and in the shoulders.
4. Stretching the thigh muscles. In a standing position, we lunge forward with bending the legs at the knee.
5. Stretching the gluteal and femoral muscles. From the supine position, with the help of an elastic bandage fixed on the foot, we make slow leg lifts, pulling them towards ourselves.
6. We are working on the whole body. Lying on your back in the “star” position, we stretch our arms and legs as far as possible, and at the same time we strain the press. You can also lie on your stomach to perform the exercise "boat".

Twine is always admired and admired by most people. What parent doesn’t want his child to also be able to surprise his friends with his stretch, so that the baby can easily sit on the twine? And if he is engaged in a sports section in gymnastics, martial arts, dance, then he simply needs it. It happens that for some children flexibility is a gift from nature, and it happens the other way around. Stretching is a simple matter, and everyone can learn how to sit on a twine and at any age. This article details how to sit on the twine for children.

Why put a baby on a twine?

If you need to put a child quickly on a twine, but there are no innate abilities for this, then it is necessary to develop flexibility with the help of special exercises. If you are wondering how children will learn to sit on a twine, then you need to add a little about the advantages of stretching. What is the use of flexibility and why develop it:

It is also useful for adults to develop the flexibility of the body. Of course, it is more difficult for them, and more time is needed for the result than for children. Therefore, if a child does stretching exercises in early childhood, then in adulthood it will be easier for him to maintain flexibility, and he will easily be able to remember how to do the splits. After all, this position brings a lot of benefits to the adult body.

So, in order to sit on the twine in a week for a child, it is necessary to observe a number of the following rules:

Before starting the twine

And yet, how to sit on the twine for beginners? First you need to think about what clothes the child will be engaged in. The form should not be tight, comfortable and elastic. Choose non-slip shoes.

At the very beginning, before training, the muscles need to be warmed up. For this, running, jumping, squats are suitable. You can use a rope or a ball. In the form of a game, you should warm up for at least five to ten minutes. After the blood is slightly dispersed, you can start stretching.

How to sit on a transverse twine for children and longitudinal

It is necessary every time before you sit on the twine for children, perform exercises to stretch the muscles. They should be done for at least ten minutes. Stretching exercises are given below:

These were exercises to help the child sit on the twine. If the preparation is done, the stretching exercises are done, you can try. The child needs to sit on the twine slowly and carefully, while trying to stretch. There should be no sudden movements. You can support the baby by the shoulders. The pain when stretching on the twine should not be severe. In no case should you be forced to endure, otherwise, after severe pain, the child will not do more.

Final stage

After the child has sat on the twine or tried to sit down, having finished the exercises, he should shake his arms and legs, pull them so that the muscles and joints relax. The child needs to be allowed to rest so that the muscles recover.

If, nevertheless, the question remains, how to quickly sit on the twine for a child, following the recommendations, then you should keep in mind that you need to deal with the child for half an hour a day, and in two weeks your baby will sit on the longitudinal and transverse twine freely and easily.

Why are children more flexible than adults?

Toddlers often surprise adults with their innate gutta-percha. It costs nothing for them to put a leg in their mouth, to do some kind of acrobatic exercise without any preparation.

Is it easier for girls to sit on the twine?

Girls are more flexible than boys, and this is due to the hormonal background, because more collagen and elastin are contained in the muscles. female body.

The flexibility of the body of both boys and girls also depends on genetic inheritance. As a rule, if the mother managed to sit on the twine, then the children after regular training will not be difficult to repeat.

How to sit on the twine for children, based on age?

At the age of 1-3 years, the musculoskeletal system is formed in babies. The joints are mobile, and there is no need to specially stretch them. During this period, it is enough for the child to play in the yard, perform simple aerobic or choreographic movements. You can do children's rhythm. Starting from 1.5 years, such exercises will help strengthen muscles and develop flexibility.

When a child is 6 years old, for the best development of flexibility, it is worth looking after a gymnastics or acrobatics section for him. So with the help of a trainer, it will be possible to painlessly and quickly put the child on the twine. Usually, at the age of 6-7 years, the musculoskeletal apparatus in children is already quite strong, but still elastic and extensible.

With the growth of the child's body, the mobility of the joints continues to increase until the age of 13-14. By the age of 16-17, natural flexibility inevitably decreases and stabilizes. In order to maintain flexibility and stretching, you need to start exercising early. school years and then just maintain the shape physical activity.

Is it safe?

The child can and should do any stretching exercises. But in compliance with all the rules and recommendations. In order to avoid injuries, sprains, "looseness" of the joints and other negative changes, it is necessary, along with the development of flexibility, to simultaneously strengthen the muscular-ligamentous apparatus with special exercises, and best of all - together with a trainer. The trainer will select an individual set of exercises for your child, taking into account his physiological characteristics. He knows exactly how to sit on the twine for children.

The kid should not be afraid, he should be able to endure pain from stretching to twine. When stretching, injuries are not ruled out if two rules are not followed: regularly and gradually. You need to sit on the twine little by little, sitting down deeper and deeper as the pain disappears.

Is stretching good for kids? This question is asked by many caring parents, especially mothers and fathers of girls. Here, as in most dilemmas, there is no single answer. If you do not overdo it, then children's stretching is very useful.

The benefits and harms of children's stretching

It is no secret that most professional athletes suffer from a host of diseases caused by their occupation. Almost all professional gymnasts have various disorders of the musculoskeletal system. And systematic stretching at the limit of possibilities plays an important role in this. Excessive stretching of the ligamentous apparatus leads to looseness of the joints, creating favorable conditions for the development of osteochondrosis and deforming osteoarthritis.

Gymnastics and choreography, which children do only for their own pleasure, as a hobby, bring only benefits. Stretching exercises for children are useful in that they help to normalize and optimize the tone of almost all muscle groups, strengthen the back and even out posture. Through the removal of tonic tension, they activate the corresponding structures of the brain. The mental state of the child improves, also because any exercise relieves the accumulated physical and mental overwork, which is very characteristic of children, especially of school age.

Therefore, the answer to the question “do children need stretching” is more likely yes than no. But with or without fanaticism - it's up to you, dear parents.

Children cannot stretch on their own, stretching is especially difficult for beginner children. The task of adults is to help the child to perform stretching exercises correctly, without jerking and breaking the technique.

• Stretching exercises in children should not be accompanied by pain.
• Before stretching, a warm-up warm-up is necessary.
• Training should be regular.
• Any stretching exercise should consist of four phases: taking the desired posture, stretching, smooth exit from the position, pause.
• Ideally, before starting a stretching course, you need to get advice from a physical therapy instructor to draw up a program that the child will perform under the strict guidance of the parents. A couple of months later, a new program is being drawn up.
• Stretching can be performed by children from three to four years old.

The simplest set of stretching exercises for children

• Exercise "Cat"

Starting position: standing on all fours with your head down.

As you inhale, raise your head up and bend your back (stretch your stomach down). As you exhale, arch your back, lifting and pulling in your stomach. We repeat 10 times.

• Exercise for stretching the muscles of the shoulder and triceps

Starting position: standing or sitting.

With the fingers of one hand through the top we touch the back between the shoulder blades, with the other hand we grab the first by the elbow and pull back until a slight tension appears in the muscles. We repeat the exercise for the second hand.

• Stretching exercise for the upper body

Starting position: standing straight with hands clasped behind the back.

Slowly turn your elbows inward, trying to feel tension in the shoulders and between the shoulder blades.

• Exercise to stretch the thigh muscles

Starting position: standing straight.

We put one leg forward and slowly bend it, thereby lowering down. The back is straight. We repeat the same with the other leg.

• Stretching exercise for the gluteal and thigh muscles

We take a towel, elastic band or scarf, throw it over the foot of one leg and slowly raise the straight leg, pulling it towards us. We repeat the same for the other leg.

• Hip Stretching Exercise

Starting position: sitting on the knee.

Slowly lower the pelvis down. Repeat sitting on the other knee.

• Whole body stretch

Starting position: lying on your back.

We stretch our arms and legs to the sides as far as possible, tensing the abdominal muscles.

***

The given set of exercises is basic. It helps prepare the body for more serious stretching. When the child is ready physically and psychologically, you can start exercising on. As practice shows, when a twine stretch is performed, children show great interest in it. These exercises are similar to those performed by adults, however, stretching for the legs of children should be performed with more care, even if only because the child is not able to fully appreciate his abilities.

Video: stretching children on twine

Instructions about how to teach a child twine:

The best age for teaching a child twine is 5-7 years old. It is during this period that the muscles are quite flexible and elastic, so it will not be difficult to teach a child to sit on a twine. To begin with, it is necessary to develop active flexibility as much as possible. This is the magnitude of the range of motion, which is created with the help of muscle effort. Practice daily stretching exercises with your child to increase this flexibility.

Do exercises that involve swinging your legs. Place the child sideways to the chair, let him hold on to his back with one hand, and hold the other on his belt. Let him dynamically swing his leg, first forward 10 times, then back, then to the side. After that, you need to change the position and repeat the exercise with the other leg. When performing movements, make sure that the child's toe is well stretched, the knees do not bend, the back remains flat.

Then move on to performing static stretches. Show your child the forward bend exercise. When tilting, you need to reach the floor with your palms, stay in this position for 10 seconds, then take the starting position. Repeat this exercise 10 times.

Next exercise: right hand grab the right leg (while the leg is bent at the knee) and strongly pull the heel to the gluteal muscles. Do 5 times. Repeat with the other leg.

Another stretching exercise. Invite the child to put one foot on the chair to the height of the belt, and gradually bend over, reaching with his hands to the floor. At the same time, you should be nearby in order to support the baby, if necessary. Perform 5 times with each leg.

After such a warm-up, you can go directly to the twine. Let the child carefully lower himself onto the longitudinal or transverse twine. You support him by the shoulders. You need to go down to a slight sensation of pain. But the main thing is not to overdo it. Otherwise, with a sharp pain, the child will no longer want to practice.

Daily such exercises will take 20-30 minutes. And in a couple of weeks, your child will be able to sit on the twine on their own without any effort.

How do the splits?

Many of us have long had an obsession, or maybe just a childhood dream or even a professional desire, to learn how to do the splits. And not only learn, but even learn this difficult exercise. It is not so easy to teach how to quickly sit on a twine, as it may seem at first glance, and we must understand that this will definitely not work in 10 minutes. A video on how to sit on a twine can help you with this. The video is on the same page.
Learning how to sit on the twine

The main thing, as always, is desire and aspiration, if it exists, then we will move mountains :) Now let's get down to more pressing matters, such as ... how to learn to do the splits.

It is necessary to follow some very simple rules during the exercises, which consist in training the flexibility of the legs and their degree of "eversion". To begin with, plan your classes in such a way that every day you have the opportunity to devote at least half an hour to training.

The classes themselves will include:

Warm up
Warming up the muscles
Direct stretch
Relaxation exercises

Having made a schedule, create conditions so that nothing can stop you from learning to sit on the twine. You will need maximum concentration for the purpose of your achievement. Greetings from Master Yoda =)
The way how to sit on the twine, exercises, direct exercises

So, we begin our lessons on how to sit on the twine. And the first thing we do is a warm-up. It's great if you have your own warm-up technique, but we advise you to resort to the following - in which case there will be someone to blame. Joke.

We start from the head: circular movements, “roll” the head over the shoulders.
We pass to the shoulders: bending the arm at the elbow and pressing it to the shoulder with the fingers, “flapping the wings”. Then back and forth rotation. Legitimate question - why, I'm applying for twine? We disperse the blood, warm the body, protect ourselves from rheumatism in this way.
Hands: we twist with straight, outstretched arms in both directions (back and forth) 10-12 times, at least. You can make a "mill".
Loin: hands in the lock, stretch forward-left-right-down. Touched the floor? Okay, good sign!
Legs: marching in place, ridiculously lifting up the knees. Be careful, there is a chance for joy to break your nose.

We warm up the muscles

Well, how can you sit on the twine without warming up the muscles? It's just like with that omelette...

The best way to warm up the muscles is running or jumping rope. If the conditions do not allow you to cut circles around the living space, or the neighbors do not approve of the rhythmic tapping of your feet on their ceiling, running in place will help us out. Pretty soft, quiet, safe. Not as efficient, but still. We can continue our march from the moment of warming up the legs - just add here also their eversion at the knee at the moment of lifting. Difficult, at the same time we will tighten the coordination of movements.

Already warmer? Great, let's get to the point! It's time to learn how to sit on the twine.
Stretching or flexibility exercises

Let's find a solid foundation. Suitable headboard, door handle. We will exclude chairs - they are unreliable friends, you can damage your self-esteem by crouching on your back. We hold on to the support with our hand and begin to swing our legs, if we hold on with our left hand, then we throw up our left leg, and vice versa. At the same time, the most important thing is to keep the leg straight, not to bend at the knee. It doesn't matter how high you get - the main quality. Moreover, the first time is high and will not work. Don't worry, if you exercise regularly, you will easily touch your shoulder with your foot later. Impressive?

Now lunges. We bend one leg, and sit on it, back, free, stretch it out. We begin to make smooth (!), spring movements down. Get ready, it's going to hurt! Yes, the process of stretching the ligaments is accompanied by not a slight pain. In no case do not try to overcome this barrier with a jerk - you will stretch the ligaments, and this is sooooo painful and heals for a long time. God forbid, still tear. Then the thought of stretching for a long time will have to be abandoned, and it is unlikely that you will want to take more risks.

We stretch each leg in this way for two to three minutes.

Legs - shoulder width apart. Tilts: to the left leg, to the center, to right leg. 10 times minimum.

Now rolls, something that is very necessary in order to properly sit on the twine. We sit down on one leg again, but now the other is not back, but to the side. We perform a roll - we move our weight from one leg to another, while trying to lower the ass as low as possible to the ground. About 25 times will be enough.

We sit on the floor, legs together and stretched forward, a certain corner. The knees are pressed to the ground. We try to cling to the stomach and chest to the legs. Traditionally, it is advised to reach for socks, but knowing the nature of people (I myself stretched like this), most likely this will only lead to hunchback than to stretching the tendons.

Don't be discouraged if something doesn't work out the first time. After all, once upon a time you would not have been able to read this article - but now you have learned :) Patience and work - they will grind everything. And when you defeat yourself, you defeat everyone!

If, after training, to sit on the twine, you start to hurt the areas under your knees or somewhere else - be prepared. We only advise you to try to perform all the exercises smoothly and without jerking.

So, we stretch our chest to our feet (oh horror!). !0-15 times is enough. No, where are you, you got up early! There are a few more important things ahead that you need to learn in order to sit on the splits quickly.

We spread our legs, stretch forward. Don't bend your knees! About 15 times is enough. Then we stretch to each leg, in turn: left-right-left-right. A total of at least 20 times. Remember about smoothness and pressed knees!

Now "tin". Sit straight, bend your left leg so that you can put your chin on it. Then we take it to the left, as much as possible. We begin to press the knee (and with it the whole squiggle made from the leg) to the ground! The lower, the better, but without fanaticism - the author personally did not hear anything more terrible than the click of a pop-up joint. And we don't want that! We repeat attempts with each leg 10 times.

Well, having suffered enough, let's try to sit on the twine! Just don't expect to do it right away - it's not worth the risk. We don't want injuries, right? Let's start with the longitudinal twine, then the transverse one. How to sit on the transverse twine? And what's the difference? Hmm, the fact is that for the transverse twine, an excellent stretch is not enough - you also need a strong eversion of the legs. For example, how to sit on a twine is easier for a child than for adults; for adults, longitudinal twine is much easier than transverse twine - such eversion is not required there.

How to sit down - watch the video, there is more detail.

I note that pain should not be neglected. But even after sitting for 15 seconds, giving up is not the point. It is necessary to stretch in attempts to twine for at least a minute.
Relaxing the muscles

Lie on your back, stretch your legs, shake them. You can repeat sitting.

Now you know how to quickly sit on the twine. Dare :)

I want to sit on the twine!!!

Sometimes you look at these dancers, gymnasts, acrobats - with what ease they perform the most difficult exercises - and you wonder ... Triple back somersault? - Please! Forward? - Sure, not a problem! Sit on the twine? - And which one do you want - longitudinal or transverse? You sit and think - why am I worse, really I can’t do something, now I’ll sit down! ..

Sometimes such impulses to prove something to oneself end sadly - sprains, dislocations, fractures and complete disappointment in one's abilities. In fact, everything is possible, you just need to approach it wisely!

People who can sit on the splits have strong and elastic muscles, so they are more flexible than those around them. The plasticity of the body, the manner of movement, gestures and even gait depend on this flexibility. An angular person with constrained movements hardly looks better than one who has good control over his body.

In general, the ability of a person to bend in all directions is a sign of his health - the spine is strong, there are no salt deposits in the joints, and all muscles are in good shape. It is flexibility that makes posture beautiful, improves coordination of movements.

If you learn how to sit on the twine, then it will be much easier for you to master even the most difficult dances than without preparation. You will be able to shine in the classical European dance program, and in oriental and Latin dances, while the plasticity of your body will be noticeably better than if the muscles were not stretched. In addition, those who regularly sit on the twine may not worry about various muscle injuries during falls or bruises, because the muscles become stronger and more elastic, it is more difficult to stretch or tear them. This is especially true for those who play sports.

In order to sit on the twine, you will need time and special preparation of the body. If you try to do this without first stretching, then you can simply not get up, damaging the muscle tissue with an unusual load. Therefore, you need to train, and not one week, or even two, but several months. And this is on condition that the classes are regular and consistent.

Before stretching, it will be very good to warm up the muscles. You can do some exercises from the aerobics program, or you can take a warm, but not hot bath, this will help you relax. After the bath, the muscles will stretch noticeably better. After that, you can start exercising.

The main movement is swinging the legs. Out of habit, even such a simple exercise can seem complicated. But nothing, the main thing is not to stop. Mahi are performed standing on one leg, while the second must be raised to the maximum possible height. The back should be straight, the knees should not be bent.

Following effective exercise a little more difficult. You need to put one foot on any surface that is flush with the belt, and bend over, reaching your hands to the floor. Then change legs. It might not work the first time. If severe pain is felt, the exercise should be stopped until the next time. The main thing is to repeat it regularly in order to accustom the muscles to just such loads.

And the last exercise (usually they begin to try their hand with it). You need to sit on the longitudinal or transverse twine as low as possible and gradually sink lower and lower. You need to stop the exercise if you experience severe pain, otherwise you can get serious injury. Such a set of exercises is recommended to be done 3-4 times a week for half an hour.

Regular classes will give the first results after two to three weeks of training - you will feel that you can do more than when you started. And any progress helps to believe in yourself.

How to teach a child twine? We all need to understand what will be required regular workouts stretch marks.

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