One of the complicated methods of stretching is considered gymnastic elements - the cross strings, which is a cross-breeding of the feet in a straight line.Another name for this exercise - male or Royal twine cross.It is used in the program of artistic gymnastics and aerobics to martial arts, acrobatic dance, ballet and other sports and art forms.
Technique of this element very difficult.The structure of the human muscles, tendons and joints are not provided for movement in the transverse direction.For most people, this type of exercise and remains inaccessible.The reasons for this can be as individual features of the structure of the body and lack of perseverance.But make every exercise, sit on a cross can be split at any age.
The benefits of this exercise is clearly evident: thanks to stretch the muscles on the inside of the thighs improves blood circulation in the abdominal and pelvic organs, preserved mobility of the hip joints, stimulates the digestive system.In addition, exercise helps to prevent cross-twine diseases of the genitourinary system, strengthen the abdominal muscles and legs.Women cross-Twine is the key pelvic mobility, elastic ligaments, muscles, improve gait and posture, as well as pulmonary delivery and a nice feeling.
Workout Stretching should be performed 30 minutes five times a week.Initially, there are painful sensations in the legs, but lessons need to continue after 2 days in the absence of pain.And then you can perform load daily.
Before doing exercises on the cross strings, how to develop the necessary muscles inner thigh.It can be massaging motion, slaps or special warming movement.Subsidiary and effective exercise is kneading internal muscles in warm water.After immersion in the bath necessary for 10 minutes to knead the muscle.Especially useful is the additional stimulus after stretching when the muscle is tired and downtrodden.
Mahi large amplitude in different directions are also warming up muscles before stretching.These movements should be made to the tension of the muscles, but not to the feeling of pain symptoms.It is useful to be jumping rope, jogging, bending your knees back with a jump, throwing rectified forward leg squats.These exercises strengthen the heart muscle, and accelerate the passage of blood through the vessels.
After the obligatory warm-up should be carried out directly on a cross-yourself movement twine.Exercise is the maximum stretch relaxed muscles as tense muscles will not stretch.
1. The legs are placed on the maximum width, and manufactured housing leaned forward.Elbows hands crossed on his chest to be alternately attracted to the floor, to the right and left leg.The effectiveness of one approach is designed for 70 slopes.
2. Gradual extendable legs to maximum stop.At endpoint socks dissolve in hand.Thus, the load will increase in the internal muscles of the thighs.This exercise allowed to hold on to the support.
3. Sitting on the floor, legs apart, alternately performed tilts the body forward to the right and left leg.
4. Exercise "Butterfly."Sitting on the floor in the lotus position, feet joined together and jam his hands on his knees, trying to bring them to the floor.
5. Sitting down on one knee, the other leg straightened drawn off to the side.Is slow and measured rolls from one foot to the other.
After load present in muscle stiffness and mild pain.Regular exercise contribute to the fact that stretch each time becomes less painful, and after three months of such exercises is quite possible to achieve cross-twine.
