Advice 1: How to get on provinol twine

Provinol twine is much harder to do than cross. To do this, the athlete must have strong legs, great stretch. If the athlete is down on the side splits, it is enough a couple of months, to complicate the exercise without damaging muscle.
Provinol twine
To sit on provinol twine, you need to have not only a good stretch, but strong legs. In addition, useful coordination and the ability to tune the performance of complex exercises. It seems that so just sat on the string between two chairs and smile. In fact, muscles are stressed, which should be carefully prepared.

Step one – learn to sit in side splits

The first thing you need to learn how to sit in side splits. There are many methods. The most important thing – to breathe the throat that allows you to relax the muscles and quickly saturate them with oxygen.

Before you actually sit down on the twine, you should lightly warm up, spend a few preparatory exercises aimed at stretching the muscles that will be involved when you cross the twine.

Step two – improve stretching

So, you can sit in side splits. Now we need to improve stretching, to achieve a SAG between two parallel supports. To do this, during training stretching placed under each foot (one foot) of the surface, which will allow us to increase the amplitude of stretch.

First, you need to enclose the surface low, gradually increasing the height an inch. In the end we need to ensure that you sat on side splits, putting feet on the surface, standing at least 5 cm above floor level. The higher the surface, the better.

Step three - making the feet stronger

To sit on provinol twine, not to the detriment of the body, you need to have strong legs. It will have often squat, do jumping, running 2-3 kilometers, do the exercise "Bicycle" (lying on the back rotated legs, simulating Cycling).

Good exercise – rolling from foot to foot in prosperite. So training the inner thighs, buttocks. It is important that all the exercises were dynamic. Each training for strength finish with stretching exercises to the muscles are not clogged.

Very good classes from pear, which must be applied to kicks. But this lesson is available to those who have at least some knowledge of technique. During the impact your feet go up at different heights, gradually increased the level of uplift. Especially effective kicks to the punching bag after a workout to increase strength in the legs.

Sit on provinol twine

Before you sit on provinol twine, you need to spend a long warm-up. Only after quietly sit on a side splits, warm up all the muscles you can begin to complication of the exercise.

At the beginning you need something to rest their hands. The foot on the surface are set so that the socks looked up, and the main emphasis during the slack went to the inguinal and gluteal muscles. In any case not to translate the main stress on the knees as they can be injured.

After the test exercises, with an emphasis hands on the bar or chair, you can try to sit up, removing hands from support. Follow the breath. It should be through the larynx and smooth. Muscles do not tense up.

Advice 2: How to get fast on side splits

Side splits is the most difficult type of stretching. For many people it becomes an unattainable dream because of the peculiarities of physique or lack of perseverance. In some sports, the splits is a required element of the program in sports aerobics, rhythmic gymnastics, etc.
How to get fast on side splits
Before the training flexibility you should have a good warm up your muscles. Turn in warm-up exercises on rotation at the hip and ankle joints, on bending and straightening the legs at the knees. Effective warm-up exercises on a treadmill and a stationary bike. Try to train in a warm room. Dress in stretchy pants and a trowel, fully cover the body. So you will avoid cooling of the muscles during stretches.
Train at least three times a week for 30 minutes. If you want to sit in side splits quickly – do at least five times a week. The first time after class stretching starts to hurt the muscles, it is better to train 1-2 day, until the pain. After the adaptation of the muscles to the load you can move on to daily activities.
Classes combine stretching with moderate strength training. During the violent exertion of the muscles contract and relax consistently, develops intermuscular coordination. Do forward lunges with dumbbells in hand, squat with light weight, the leg swings forward and sideways with the goods. Pump calf muscles, thighs and buttocks in the gym. Stretching more effective to do after weight training.
During the execution of the stretching exercises try to relax your muscles. Tense muscle you will not be able to stretch. Do a tension for 10-15 seconds on the exhale, the inhale – return to original position. Keep your backs straight. If there is a strong pain – loosen the tension of the ligaments. To reach it is necessary smoothly, without sharp jerks.
Include the three basic stretching exercises that will help you to sit on the side splits:
- Sit on the floor, the maximum legs spread to the sides. Put your hands up, straighten your back and make five smooth tilts forward with the return of the I. p. Then lower your arms down and reach them as far as you can for 10-20 seconds. Take a short break and repeat 3-5 times. Try to reach for the floor not only hands, but also chest, stomach. Ideally, you should lie flat on the trunk floor. Drag also to the right and left foot.
- I. p. – standing, feet wider than shoulders. Grasp your elbows with your hands and reach down with your forearms. When it reaches the floor, reduce the distance between the legs and repeat the exercise.
- I. p. – standing, feet wider than shoulders, palms resting on the floor, fingers facing forward, back straight, chin raised. Gradually raise the legs to the side, trying to reduce distance to the floor. Will feel unbearable pain – sit down, relax. Do 3-5 times. This exercise to perform better on slippery surfaces – linoleum, parquet.
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