If strength exercises help to emphasize masculinity, then dancing and good stretching help to emphasize femininity. Ladies dream of being like a cat, as flexible and dexterous.
Twine exercises at home will help achieve this . You don't have to go to the gym to develop good flexibility. It is enough to show perseverance and perseverance, devote an hour a day to exercise and eat right. Thus, it will be possible to sit on the twine in just a week.
Twine exercises
Several factors influence the speed at which good results are achieved. The younger the person, the faster he can sit on the twine. Also important is the natural predisposition to flexibility. Those who have already attended dances and trained to stretch their muscles will find it easier to repeat this in a few years. At the same time, nothing is impossible for women, even of retirement age, who have never played sports and cannot boast of a flexible body. The main rule for them is not to miss classes, to perform them constantly, increasing the load.
In order to practice at home, you can include a video with explanations and examples of a good coach. Unlike classes in the gym, at home you can adjust the load, work more with those muscles that are still poorly stretched.
1. We start with a warm-up.
This must be done in order to warm up the muscles. It is important to develop not only the muscles of the legs, because the whole body, even the neck, participates in training for twine.
You can run 10-15 minutes in the park, jump rope, do the usual warm-up for all parts of the body at home.
Some experts advise just taking a hot shower, then the muscles will also be more pliable for twine exercises.
2. Her own coach.
Few people have high willpower. As a rule, after several classes, laziness wins, training is replaced by watching a series or washing dishes after guests.
It is important to write a training program for yourself and become a tough coach for yourself. Write a schedule of classes for a month, choose a convenient time, in the morning before work or in the evening. If you are on maternity leave or temporarily not working, you can work out during the day between breakfast and lunch. You need to exercise regularly!
3. One of the most effective exercises are lunges.
One leg is bent at an angle of ninety degrees, the second is retracted, the back is straight. To begin with, you can do thirty lunges for each leg, then in the same position, pull the muscles for a minute for each leg. Then straighten one leg forward, the other back, try to reach the leg with the chest, and with the hands to the foot.
4. Rolls.
Legs should be spread wide, roll from left to right. The pelvis should be pulled as far back as possible, and the knees should not protrude beyond the foot. After the rolls, you should sit on one leg, stretching the other to the side. After a minute, change legs. Then you should try to sit on the twine, trying to reach the floor with your hands, and spread your legs as wide as possible.
5. Butterfly.
You should sit on the floor, bend your knees and connect your feet. Your knees should try to reach the floor.
The wall will help in stretching the house. You should sit next to her, spread your legs as wide as possible, bend your elbows and try to reach the wall with them, and spread your legs even wider. Even a sofa can serve as an improvised tool. Put one foot on it, straighten your knees, try to reach your foot with your hands and press your body to your leg.
The video below shows you all the tricks in action:
In order to notice the first results, at least two weeks of intensive training should pass.
Stretching and yoga, which can also be done at home, will help develop flexibility. After class, do not eat for an hour.
The article was prepared specifically for the site shop-ultra.ru
