How to sit on the cross strand?

Sit on the twine - the dream of many girls. After all, this gymnastic trick not only looks beautiful, but it is also useful for health. Considering the question of how to sit on the transverse twine, it is important to note that regular stretching improves blood circulation in the pelvic region, and also makes the ligaments more elastic.

How to properly sit on the cross-twine?

You can stretch the cross- twine independently at home. However, the period for achieving the desired result for each will be individual. It all depends on the way of life, how active a person is and how he feeds. If there are no medical contraindications, even those already over 40. Even though this task is rather complicated, it is quite feasible if certain rules are followed.

If you are still a beginner in sports, then before you begin the main exercises, it is worth paying attention to such important points as physical activity in life and nutrition. If you lead an inactive way of life, and the daily menu does not consist of the most useful products, then it is not worth trying to sit on a twine in a week, as this will only result in injuries.

Start your day with morning exercises and, if possible, jogging. Also, to perform twine, you need to have strong back muscles and a press, so 2-3 times a week you need to do strengthening exercises.

A very important factor is proper nutrition. Every day our body needs to receive substances such as vitamins , minerals, proteins, fats, carbohydrates, fiber and water. On the day, you must drink at least 2 liters of clean water (teas, juices, compotes and the like - this is liquid, not water), also include porridge, fruits, vegetables, dairy and seafood in your diet. Healthy food will help to make the muscles more elastic, which helps to quickly achieve the desired result.

How to stretch out and quickly sit on the cross strand?

If all the previous recommendations are carried out regularly, or if you are already doing sports or just lead a healthy and active lifestyle, then you can sit on the cross strand in a shorter period and the probability of getting injured during stretching is much less.

So, first you need to make a good workout. To warm up the body is perfect fit feet or jumping rope. Then you need to touch the fingers of your toes with your fingers, while not bending your knees and keeping your back straight. After this warm-up you need to do the following exercises:

1. Deep tilt, leaning on the palm of your hand. Initially, this exercise may seem quite difficult and impossible for people with little developed flexibility. However, do not despair, but continue to go to your goal. The back should be relaxed and held steady, breathing should be free, and the pelvis should be pulled upwards. In this position, stay for 30-60 seconds. After you learn how to do this exercise, drawing on the palm of your hand, you should try to make a slope with support on the forearm.
2. Pose of stupa. In this exercise, you should widely spread the feet and stretch your arms up. In this position, sit down, widely spreading the hips and knees, the pelvis and the coccyx maximally pull forward and down. Breathe freely and stay in the pose for 30 seconds.
3. Push ups. Spread your legs apart and perform push-ups while inhaling, bending your arms in your elbows and letting your chest fall to the floor, while pulling the pelvis upward. On exhalation return to the starting position. Make 10-15 push-ups.
4. Preparation for twine. Legs spread even wider, the body stretch parallel to the floor. On inhaling slightly bend the knees, unbend at the exhalation. If possible, lean not on the palm of your hand, but on your forearms. Hold in this position for 30 seconds.
5. Cross twine. Fully spread the legs apart, lowering the crotch to the floor, the socks point upwards, stretch the back vertically. Hold in this position for 30-60 seconds, and if possible and more.