How to sit on a twine — preparation

How to sit on a twine, some girls are asked questions. Most of them tend to think that this is only available to the chosen ones. However, the final pose is preceded by the preparation.

For the twine, you need an appropriate stretch, writes Xrust. The goal will be achieved after the appearance of elasticity of the muscles of the thighs, buttocks, popliteal tendons.

The transition to twine requires time and patience. You will not sit on him on the first day. But several weeks of persistent stretch marks will give a noticeable result. Why is it impossible to say that in two weeks or three in three? Because the body of each person is individual.

The weekly preparatory complex is given below.

Monday

«> «>»> «>»> «>»> «>»> «>»> «>Lunge: Start with a lunge, putting your hands on the floor on both sides of the front leg. Lower your hips and press on the back heel. Rather for 20 seconds, then repeat three times.

Low lunge: From the lunge position, lower the rear knee to the floor. Click slightly forward to stretch the hips. Hold for 20 seconds, then repeat three times.

Stretching of the hip flexors: from the position of the low attack, raise the hind legs of the floor. Take the foot with your hand from the same side (for example, the right leg, right hand) and carefully pull the heel to the buttocks, while pressing on the hips. Rather for 20 seconds, then repeat three times.

Repeat the entire cycle with another foot.

Tuesday

Lunge: Start with a lunge, putting your hands on the floor on both sides of the front leg. Lower your hips and press on the back heel. Hold for 20 seconds, then repeat three times.

Lizard Light: Start with a low attack. Put both hands on the inside of the front leg. Lower your forearms to the floor. Rather for 20 seconds, then repeat three times.

Polusplite stretching: kneeling, stretch one leg directly in front of you. Put your hands on the floor on both sides. Keep the front leg of the straight leg, leaning forward, trying to touch the forehead of the front knee. Hold in this position for 20 seconds, then repeat three times.

Complete extension of the twine: From the position of half-pagate, slowly move the front leg forward, and the posterior leg back. Use your hands to hold yourself (and add pillows, if necessary). Rather for 20 seconds, then repeat three times.

Repeat the entire cycle on the other side.

Wednesday

Pose of the pigeon: Start by pulling both legs in front of you. Bend one leg, pulling the foot to the hips. Pull the other leg behind you, holding the hips in the center between both legs. Hold the pose for 20 seconds, then repeat three times.

Strengthening in the pose of a dove: lean forward, lowering your head and chest to the ground. Hold for 20 seconds, then repeat three times.

The pose of a pigeon face up: start with a position lying on your back. Raise one leg up, then take her knee to the side. Attach another knee to the first foot. Grasp the second leg with your hands, just below the knee, and carefully pull it. Your goal is to reach the second knee to the chest. Hold in this position for 20 seconds, then repeat three times.

Repeat the entire cycle with the other foot.

Thursday

Lunge: Start with a lunge, putting your hands on the floor on both sides of the front leg. Lower your hips and press on the back heel. Hold for 20 seconds, then repeat three times.

Lizard Lake: Start with a low attack. Put both hands on the inside of the front leg. Lower your forearms to the floor. Hold for 20 seconds, then repeat three times.

Substation of half -splice: kneeling, stretch one leg right in front of you. Put your hands on the floor on both sides. Keep the front leg of the straight leg, leaning forward, trying to touch the forehead of the front knee. Hold in this position for 20 seconds, then repeat three times.

Complete extension of the twine: From the position of the semi-soup, slowly move the front leg forward and the posterior leg back. Use your hands to hold yourself (and add pillows, if necessary). Rather for 20 seconds, then repeat three times.

Repeat the entire cycle on the other side.

Friday

Explosion of one leg: Start by lying on your back. Raise one leg, taking it as close to the ankle as possible, and carefully pull it to the face. Try to keep both legs straight (if it is too difficult, try to just bend your leg on the floor). Hold the position of 20 seconds, then repeat three times.

Sitting pose: Sit down, extending your legs in front of you. Bend your feet and try to grab them, lowering your forehead and chest to your knees. Hold the position of 20 seconds, then repeat three times.

Stretching of the frog: Start with a position on the knees. Put off your knees and lean forward, placing the forearm to the floor in front of you. Comers the hips with your knees for deep stretching the hips and inner thigh. Rather for 20 seconds, then repeat three times.

Repeat the entire cycle on the other side.

Success You.