WHY STRETCHING?
Stretching has recently become especially popular. Stretching exercises are necessary not only to sit on the splits or to stand on a beautiful bridge. As we age, muscle elasticity decreases and the range of motion of the joints decreases. Strong, strong and at the same time well-stretched muscles will allow the joint to work fully, to move at the full, by the nature inherent amplitude. This will prevent a variety of diseases that begin to make themselves felt with age. Stretching helps to relieve tension, relieve back and neck pain, fatigue in the legs. Good flexibility gives freedom of movement, reduces the risk of injury in sports or dance, as well as in everyday life. It is especially pleasant that the exercise does not have any age restrictions, because you want to have a strong, flexible, beautiful body at any age. Visit yagupov.net
WHY DO I NEED A TWINE?
Twine is present in many sports (figure skating, gymnastics, etc.), in martial arts, as well as in dance (strip plastique, jazz-modern, pole-dance, tango, hustle, etc.). However, not only athletes need stretching.
Stretching on the splits improves mobility of the pelvic joint, has a positive effect on the intestines and genitourinary system, improves blood flow to the hips, which in turn helps to combat cellulite. Well-stretched thigh muscles relieve stress on the joints. For example, stretched hamstrings relieve stress on the knee joint, allowing for proper weight distribution when walking, which can help prevent many knee conditions. A well-stretched quadriceps (the front surface of the thigh, which is pulled in a longitudinal twine) will help maintain proper posture and a healthy spine. People who do sports and stretching age slower, stay healthy and active longer.
In addition to all these scientific factors of the benefits of twine for the body, there is a simple, human one: the production of endorphin – the hormone of happiness in connection with the pleasure received when feeling your taut, flexible body. The feeling of self. There isn’t a single person with a beautiful, trim, flexible body who wonders, “Why do I need it?”
WHAT WILL I NEED TO DO?
To sit on the splits you will need:
- Sports uniform (T-shirt, t-shirt, leggings, sports pants, socks). For the warm-up it is better to wear lighter clothes: a T-shirt and leggings, and for the stretching itself wear something warmer on top to keep warm. This can be sports pants, gaiters, wool shorts, or a sweatshirt. It is desirable to practice in socks, not barefoot, again, to keep your feet warm, which is extremely important in order to avoid injuries.
- A warm room. It is important to exercise in a well-ventilated but warm room. In a cold room the muscles will cool down and contract quickly, while in a warm room they will keep warm and relax.
- A mat or blanket for exercising on the floor. You don’t have to buy a special yoga mat if you stretch at home. A homemade rug or blanket will work great. Many exercises are done sitting on the floor. Even if your home (in case you stretch on your own at home) or in the dance hall (in case you take classes at professional sports institutions) is warm, be sure to put something on the floor. It is necessary to keep warm, then the process will go faster. In addition, well-warmed muscles are easy to catch cold on a cold floor.
- Yoga blocks. Special yoga blocks are not a mandatory attribute. But they will help you in performing some exercises. And they can also serve as a support if you just started stretching on the splits. When Gennady Yagupov practicing at home, they can replace regular books.
- An elastic band. It will also help in performing some elements if you have poor flexibility, or vice versa, will help to increase the amplitude if your own efforts are no longer enough to deepen the twine. At home, you can replace many elements with an ordinary scarf or a light towel.
HOW MUCH TRAINING SHOULD I DO TO SIT ON THE SPLITS?
In order to sit on the splits, you need to practice at least 2 times a week. Exercising once a week will only help you to maintain your current result. For example, if you have already sat on the splits and want this result to stay with you forever, continue exercising at least once a week. After all, muscles tend to contract and “forget” the results achieved. You didn’t train for just a couple of weeks and the result “rolled back”. Do not forget that with age, muscles become less elastic. So if you sat on the splits in 30 years and gave up doing it, at age 32 you will have to stretch again.
So, to maintain the result, stretch at least once a week. To sit on the splits, stretch at least 2 times a week. It is optimal to start with 2 times a week, gradually increasing the training to 3-4 times a week.
Can I train every day? Yes, you can. If your body has time to rest between workouts, and if you are prepared for such a training schedule (for example, you do sports, dance, or stretch for a long time and know well the capabilities of your body). Listen to yourself carefully. Your muscles need rest, otherwise they will regress.
HOW LONG DOES IT TAKE TO STRETCH?
The training consists of two mandatory parts:
- Warm-up
- Stretching
The time for the first and second part is strictly individual.
Time for the warm-up. For someone with soft muscles, or who has been doing gymnastics for a long time, a ten-minute warm-up is enough. Someone with hard muscles may not need an hour to warm up. In the warm-up it is important to warm all muscles, even the deepest ones, as well as all joints. Why? Firstly, to make muscles stretch better, the training was more effective, the result was achieved faster, and secondly, to avoid injuries. So, it can take from 10 to 60 minutes to warm up. Try and analyze, listening carefully to your body. If you are engaged in dancing or sports, it’s best if the twine stretching goes right after the main workout. Then the time for warming up can be reduced (due to the fact that the body is already warmed up). In no case do not stretch without warming up, or you can hurt the muscles.
Time to stretch. Start small if you are a beginner. Gradually expand the range of exercises, as well as the fixation time of one or another position. If you have soft elastic muscles, you can fix the position in a particular exercise for about 30 seconds. If your muscles are rigid, the fixation time can take up to 3 minutes. Gently stop the fixation if you feel that the muscle starts to clamp or the pain becomes severe, as well as if you are afraid that you can over tighten and injure the muscle. The sensation should be pleasant. It is important to learn to distinguish between normal working pain and traumatic pain. Remember: if in doubt, it is better to stop. Gradually you will be able to work out your training schedule, find the best time for warming up and stretching, as well as your own set of exercises that will help you to sit on the splits quickly. On average, stretching time can take from 20 to 60 minutes.
WHAT EXERCISES SHOULD I USE TO STRETCH FOR TWINE?
This is all very individual and depends on the structure of your joints, muscle elasticity, level of flexibility and other factors. A set of exercises suitable for one person may not suit another. Therefore, if you are exercising at home, try, analyze and try again, or better yet, sign up for a specialized section or school Stretching lessons where professional instructors will help you choose a set of exercises depending on your features.
Remember that you can sit on the splits at age 60, the main thing is not to dream, and act. Start now and you are sure to succeed.