Today you will learn not only everything about stretching, but also how to sit on the splits at home. What exercises will help you to do it. What are the benefits of stretching and much more you can learn if you read the article to the end.
The cross split is an incredibly effective exercise that demonstrates excellent flexibility and stretching for the one who performs it. At the same time, it is considered more difficult than the longitudinal twine, and mastering it will take more time. To sit on the transverse twine, you need not only to perfectly stretch the ligaments and muscles of the legs, but also to improve the mobility of the hip joints and sacrum.
Cross twine is not only beautiful, but also useful. From such a stretch you will get the following benefits :
- You can strengthen the muscles of the legs, make them more slender and toned. Also in the process of performing such exercises, the back, lower back, and abs are worked out.
- Twine stretching helps to improve the functioning of the pelvic organs, the genitourinary system.
- Having achieved the flexibility of the hip joints and elastic ligaments, you will greatly help yourself when you carry and give birth to a baby.
- Stretching on transverse twine is an excellent prevention of diseases of the digestive system and the abdominal region.
- Exercise improves the mobility of the hip joints, which are involved in a number of aerobic and strength exercises. In the future, you will be able to perform them more efficiently and with greater amplitude.
Before you start stretching, you need to warm up the body. For this, a short cardio workout lasting 15-20 minutes is suitable.
Another significant nuance that the correct stretching of the transverse twine requires is a static load. Muscles and ligaments take time to stretch. Therefore, performing each exercise, reaching the maximum level of stretching, linger for a while. Thirty seconds is enough to start, but then this time should be increased to several minutes. It is also important to breathe correctly: take deep breaths and exhale, do not hold your breath.
If you set yourself such a goal as sitting on a transverse twine at home, a simple set of exercises will help you with this. They need to be done correctly and regularly. Follow the technique, choose a comfortable amplitude for yourself. It is also important to keep your back straight – do not round it. The crown should always be pulled up.
You need to spread your legs wide, turn your feet. Turn your knees and hips outward as much as possible. As you exhale, sit down, tighten your pelvis, push your knees back. The essence of the exercise is to open the hips as much as possible. Lock in the final squat position. Body weight should be evenly distributed on both legs. The back is straight. After resting your elbows on the inner thighs near the knees, pull the pelvis to the floor. You can also add light wiggles. This exercise is aimed at stretching the inner thighs and groin area.
Lift your knee up and take it as far as possible to the side. Now, as you exhale, you need to straighten your leg, and then bend your knee again. The foot during execution should be as elongated as possible. Repeat the exercise ten times, then stretch your leg and linger in the position when it is raised for at least half a minute. The same is done for the other leg. If you have problems with balance, you can hold on to a chair with your hands .
Legs should be wide apart. While inhaling, lift the chest up and on the exhale bend to one of the legs. In this case, the knees and hips should be tightened. Fix in this position. Now you need to tilt to the other leg, also lingering in the final position. After grasping the shins of two legs with your hands, stretch in an inclination. You need to stretch your stomach to your hips. Try not to round your back.
You need to go into a side lunge. Lower the heel of the supporting leg to the floor. Turn the other leg outward, keeping the knee straight. Pull the foot towards you, leaning on the floor with your hands. If coordination and stretching allow you, grab the knee that is closest to you with your hand. Clasp your hands behind your back, stretch your spine. This cross split exercise helps to stretch the inner thigh muscles, preparing them for your main task.
You need to take a sitting position on your heels, open your hips as wide as possible and try to sit on your buttocks so that your heels fit snugly against them and your back remains straight. If it’s hard for you to sit on your buttocks, you can put a blanket or a special yoga block under them. Pull the spine up. As you exhale, you need to turn your chest to the right side, continuing to reach up with the top of your head. Do the same for the other side. Then you need to linger in the central position, keeping your back straight.
From the previous position, you need to go backwards. Rest your palms or forearms on the surface and lie down on it. After taking the pelvis forward, leave it in line with the knees and hips. Socks need to be connected, the stomach should be tightened, the top of the head should be pulled up. Hold in the top position. This effective exercise for transverse twine is called “Frog” .
You need to get on your knees. Keep your right knee vertical, stretch your left leg to the side. As you inhale, your legs should begin to move in different directions. In this case, the right leg is bent at an angle of 90 degrees. When you reach the end position, relax. Then change legs.
Sit on the floor, bring your feet together and place them as close to your pelvis as possible. Keep your back straight. If it is difficult, you can use the pillow or yoga block again. Stay in a static position. You can also perform light swaying, trying to lower your legs to the surface. This is the Butterfly exercise , which perfectly stretches the hip joints and is one of the main stretches for transverse twine. The exercise can be made easier by moving the feet further away from the pelvis.
For this exercise, you need to lie near the wall and press your back against it tightly. Stretch your legs straight up. As you exhale, bend your legs, pull your knees towards you. As you inhale, open your hips to the sides. Then relax. During the exercise, it is important to breathe deeply and fully.
You need to spread your legs wide. Exhaling, bend parallel to the surface and lower your palms to the floor. Pull the tailbone, point the crown forward. The legs should be pulled up and the feet pointing upwards. If the stretch allows you to, gently bend your arms and lower your forearms to the floor. Fix in this position. Then you need to stretch the spine behind the hands up, smoothly lower to the leg in an inclination. Hold in this position, then move to a tilt in the other leg.
It is necessary to lie on the floor, bend your knees. Raise your right leg up, grab her foot or lower leg with your hand. Tilt your left hip to the side, your right leg should be placed diagonally. If the flexibility is still not good enough, you can slightly bend the knee of the outstretched leg. Lower the right toe in line with the ear, while the lower back and sacrum should lie on the floor. In this position, you need to linger. Breathe deeply.
You also need to lie on the floor. Stretch two legs vertically upward at a right angle. Open your legs to the sides as far as possible, and linger in the final position. Pull your feet towards you. Make sure your knees remain straight.
This exercise is an easier, more adaptive version of the cross split. You need to lie against the wall and press firmly against it with the back surface. As you exhale, bend your knees. Now start sliding your feet down the wall. The buttocks should be firmly pressed against the wall, and the sacrum should be on the floor. The legs should be straightened at the knees, the feet should be extended towards you. Use your hands to help lower your legs a little lower. When you reach the extreme point, relax.
All these Stretching exercises for twine at home will help each time to make your body more flexible, more plastic, and in the end you will be able to complete a full-fledged twine. Yes, the path will not be easy, you will need time and regular training without any excuses. However, the result will be worth it.
Keep reading: 20 stretching exercises for beginners showing you exactly which muscles to stretch
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