Useful Tips

How to sit on the longitudinal and transverse splits at home for man and woman


Each guy or girl who is determined to learn how to sit on the twine (longitudinal or transverse - in this case does not matter), probably knows the numerous videos on YouTube where this exercise is easily and naturally performed by professionals. But is a beginner able to do this? And if so, how long will it take to train?

The answer to the first question is unequivocal - yes, it is possible. As for the second one, the correct answer to it will sound like this: it all depends on your attitude to achieve the final result and how persistent and intense your workouts will be. And remember - even the prima of the Bolshoi Theater necessarily does warm-up before stretching. And for beginners, the warm-up before stretching to twine must include a whole range of exercises. And not just any ones - but each muscle, ligament and joint that can qualitatively and effectively warm up, participating in this position one way or another.

Is warming up effective for twine at home, and is it possible to sit on it without going to the gym? Of course - but only subject to all safety rules, and at the same time thoroughly studying (for a start, at least theoretically - in articles, videos and photos) the entire step-by-step process of preparing for how to warm up the muscles before stretching to twine.

The most important thing is psychology

However, before proceeding with a direct description of how to warm up before stretching, you need to tell ... about psychology. Yes, it’s about her - and, more precisely, about how our brain works and the nervous system it controls.

The main problem for a person who has never been involved in extreme stretch marks is that his legs, spine and the whole body as a whole are used to certain motor stereotypes from birth. After all, our usual step rarely exceeds 70-75 cm, and the angle of the legs apart is hardly 60 °. Twine is three times as much. And in order to sit on it, the correct “charging” of the brain is no less important than charging for twine.

The fact is that when the “normal” (from the point of view of the brain) limits of muscle tension are significantly exceeded, he begins to perceive this as a danger and turn on the protective mechanism. In principle, this behavior of the nervous system is natural - because it is aimed at preventing tearing of the ligaments. But the muscles at the same time “protest” and seek to return to a comfortable position for them. And we need to “reassure” them - and, thus, let them slowly stretch to the desired length. How to do it? Of course, to relax inwardly - having learned to control this process in the same way as adherents of meditation teach in Eastern practices. Learning to do it right, we will quickly develop the necessary flexibility in ourselves, after which the warm-up before the twine will turn into not only easy, but also pleasant business.

Gradually, the body adapts to such a load - and, therefore, will begin to perceive it as safe. It will become easier to stretch the ligaments, the sharp tension (as a natural defensive reaction) will go away, the muscle structure will change, and you will be fully prepared to achieve the final result.

Muscle plasticity

From a physiological point of view, there are three types of muscle corset flexibility.

  1. The first belongs to those few lucky ones whom nature itself awarded with incredible plasticity. It is they who show the wonders of plastic in circuses and on various shows, literally curling into a ring and calmly absorbing a cake with a spoon clamped in the toes of a leg thrown over the head.
  2. The second type of flexibility is not congenital, but acquired. It characterizes people who are professionally able to warm and stretch muscles to the maximum extent possible for the body - primarily yogis, as well as ballerinas, acrobats, gymnasts, dancers and representatives of some other similar professions. Most of us are of this type.
  3. And only the third type - the so-called "wooden guys" - are practically unable to develop such skills in themselves because of congenital problems with the musculoskeletal system. Although they can achieve some success with regular homework.

Reade set Go!

Having received all the necessary theoretical information, we turn to practical recommendations on how to warm up before stretching, and how to make this task easier for ourselves.

Step number 1. A selection of good music. Ideally, it is better to mix it at different paces - more invigorating for the initial, quick exercises, and calmer - when the main exercise for stretching is done. Choose styles to taste - from pop to Progressive House, or just take ready-made fitness collections specially written for stretching.

Step number 2. We fully warm up. Here, exercises for warming up muscles before stretching are suitable, such as:

  • running in place (at which the hips rise as high as possible),
  • "Overwhelming" legs
  • bouncing (including using a jump rope),
  • plie-squats (legs in this kind of exercise are especially widely spaced)
  • forward swings (the leg, when executed, also goes far enough, stretching primarily the muscles involved in twisting the twine).

Step number 3. The main part of the complex. The movements here are unhurried, but fixed for a long time in the poses characteristic of warming up gymnasts and yoga practices (deep body tilts to an extended leg, twisting, etc.).

Butterfly stretch

This type of stretch is a classic twine preparation exercise. Why a butterfly? Because the starting position is close to the "lotus position", but at the same time legs bent at the knees and spread to the side begin to fluctuate up and down, resembling the flapping of the wings of butterflies.

How long to continue such a "flight", the most relaxing of the groin muscles? Experts recommend a duration of up to a minute at the initial stage of preparation, and at least two minutes (and with the greatest possible amplitude) - at the stage of full readiness.

In this case, breathing should be absolutely calm and even, the body should be relaxed, and thoughts should be bright.

The traditional "butterfly" can be complicated by introducing into the exercise lowering the body almost parallel to the floor, as low as possible. At the same time, the inguinal region relaxes in all directions - which is important for the ability to easily and safely sit in transverse and longitudinal splits.

Some useful tips

It will not hurt to remember a few more useful tips.

  • Morning hours are a wonderful time for regular exercises, but stretching is easier to do in the evening (during the day, standard loads on the muscles warm up and partially stretch them naturally, and the effectiveness of the same movements becomes higher).
  • It is extremely important to choose sportswear that is comfortable for you personally and specially designed for such activities. The role is played by both the comfort of the suit and the material used for sewing it - after all, the intensity of inclines, lunges, jumps and running is very high. And you stop for this on leggings or loose-fitting sweatpants - not so fundamentally.
  • Footwear. One, even the most versatile pair, can not do here. Since an intensive warm-up is best done in sneakers, and stretch marks - in ballet shoes, Czechs, or even just in socks or barefoot.
  • Warming bath. Sitting for at least 15 minutes in hot enough water (if “these days” or other reasons do not interfere with this) means guaranteeing excellent muscle warming. That one step closer brings us to the coveted twine.

How much can you sit on the twine

The time required for muscle stretching depends on such factors:

»Genetic characteristics of the body
»Muscle coordination
»Level of fitness
»Load intensities
»The correct exercise technique

Average time frame:

»Young children under 3 years old have natural flexibility, and therefore they can easily perform even the most complex stretching exercises.
»Beginners may need up to six months of regular practice to stretch their legs.
»People who already have some level of training will need from 14 days to 2 months.
»To a man to sit on the twine will take from 7 months to a year. At 30 years old, the structures of the musculoskeletal system are more rigid and less pliable.

Where to start a beginner?

Stretching is divided into several types:


The static type of stretching is the most common and effective. This approach eliminates sudden changes in muscle length, reduces the likelihood of injuries and pain. Basic stretching workouts:

»Regularity. Stretching is recommended at least 3 times a week. The greatest results will bring daily classes of 15-30 minutes.
»Gradual. Over time, the load and the degree of muscle strain should increase.
"Delay. At the extreme point of the stretch should be delayed for 10-30 seconds.
»Lack of jerking. Do not allow “pulsation” and sharp jerks in the exercise to avoid injuries.
»The right choice of sportswear and equipment. Stretching is usually done in tight-fitting clothing that does not constrain movement, does not rub or crush. Shoes choose soft, for example, Czechs. Exercises are performed on a hymn mat or mat.
»Mandatory warm-up and warm-up during each lesson.
»Stretch your leg muscles until you have mild to moderate pain. Do not reach out for pain shock or loss of consciousness.
»Symmetry. Each exercise for each limb should perform the same amount of time.

How often to reach out?

To stretch your legs, stretching exercises for beginners are recommended to perform at least 3 times a week. The duration of the entire training is 1-1.5 hours. Rest is a must, as the muscles need some time to adapt and relax.

Experienced and advanced athletes can do stretching every day as part of the overall complex.

How to speed up the process?

The following factors contribute to the effectiveness of stretching:

»The right psychological attitude. The best results will be obtained by a fairly motivated person who enjoys the process of stretching. If the training is not fun, it is recommended to change the program.
»The technique of breathing. Physical exercise is important to synchronize with the phases of breathing.
»Compliance with exercise technique. Improper exercise can lead to pain and injury.
»Change of training program. The alternation of types of load will exclude the adaptation of muscles and accelerate the result.
»The correct training time. It is recommended to perform a set of stretching exercises in the morning.
»Additional exercises. Well developed eversion of the joints of the legs exercises near the machine from the classical ballet and various variations of the exercise "Frog".

Horizontal twine

When performing transverse twine, the straight legs are bent in opposite directions. Horizontal twine is considered more complex than longitudinal twine due to a greater degree of eversion of the hip joints. Adductors are slightly better developed in women, so it is more difficult for them to sit on the twine than for men.

To quickly sit on the transverse twine, it is recommended to include elements of classical choreography in the workout.

The complex of preparatory exercises

Preparatory gymnastics is aimed at developing eversion, flexibility and mobility of the joints. Warming up is an essential element of any workout, including stretching. The implementation of the preparatory complex will allow you to sit on the twine quickly and without pain. To increase the effectiveness of the workout, you can use gum.

Angle forward

Target: Stretching the hamstrings, lower back and lower legs

»IP: sitting on the floor on the buttocks. Legs are widely spread in different directions. The knees are straightened as much as possible.
Exhaling, lean to the side. Stretch the opposite arm above your head and stretch to the heel. Keep the position for 30-60 seconds.
»Straighten your arm and stretch your chest toward the floor. Lock the pose for 30-30 seconds.
»Return to IP.
»Repeat on the other side.

Goal: Stretch the hamstrings and lower back

»IP: sitting, straight legs extended and brought together. Toes pointing up.
»With an exhale, stretch down. Wrap your fingers around the heels or ankles. Lock the position for 30-60 seconds.
»Standing option: stand straight, close your feet. Keep your knees straight. As you exhale, lean forward and reach for your heels with straight arms. Lock the position for 30-30 seconds.

Goal: to stretch the adductors of the thigh, tailor and thin muscles

»IP: sitting on the buttocks. The knees are bent and the feet touch with the heels and pads of the fingers.
»As you exhale, lower your knees to the floor. If necessary, push your elbows on the knee joint. Lock at a low point for 30-60 seconds.
»Grasp the toes with your fingers. As you exhale, lean forward. Lock the position for 30-60 seconds.

Static lunges forward

Goal: to stretch the muscles of the buttocks, as well as the entire surface of the thigh

»IP: one leg is bent at the knee and pulled forward. The angle is about 90 degrees. The other leg is straight and toe on the floor.
»Arms raised or up against the front thigh.
»Move your weight forward until you feel a muscle strain. Lock the position for 30-60 seconds.
»Repeat on the other side.

Stretching legs lying on your back

Goal: Stretch hamstrings and quadriceps

"IP: lying on your back, legs straight. Place a roller under the knee.
»Gradually, exhale, lift one leg. Keep your limb straight.
»Support the back surface with your hands.
»Pull your leg toward you until you feel muscle tension. Lock the position and save it for 30-60 seconds.
»Return to the IP and repeat to the other side.

Lunges with elbows on the floor

Purpose: to stretch the buttocks, the back group of the thigh muscles and develop the eversion of the hip joint.

IP: Lunge forward with one foot so that the angle between the maple and the hip is greater than 90 degrees. Take the other leg as far back as possible and lay on the gymnastic mat.
»Strive to put both elbows on the floor so that the front leg is between them. Lock the position for 30-60 seconds.
»Take your hind leg as far back as possible. Lock the position for 30-60 seconds.
»Leave the pelvis tucked down and do not roll to the side.
»Repeat on the other side.

Twist lunges

Goal: Stretch the front muscle group of the bird

IP: Lunge forward with one foot, put the other on a gymnastic mat.
»Grasp the foot of the hind leg with the opposite hand and bring the sock to the buttocks.
»Place your other hand on the floor.
»Hold the pelvis parallel to the floor.
»Lock the position for 30-60 seconds.
»Repeat on foot.

Tilt to the foot

Target: Stretch the posterior muscular segment, hamstrings, biceps, and Achilles

”IP: kneeling. Pull one leg forward and straighten as much as possible. Stand on the floor.
»Place your palms on the floor. If necessary, select a higher support.
»Lean to the foot. Lock the position for 30-60 seconds.
»Pull the sock over you. Lock the position for 30-60 seconds.
»Return to the IP and repeat to the other side.

Step-by-Step Guide for Cross Twine

After performing the warm-up and the preparatory complex, they go to the main stretch on the transverse twine:

»Extend your legs wide apart. Place your palms or forearms on the floor.
»Slowly try to lower your pelvis to the floor.
»The feet are parallel to each other and are located either on the floor, or the socks are pulled over.
»Point the patella forward.
»Stretch your muscles until you feel slight pain. Lock the position for 30-120 seconds.
»Take a moment to rest.
»Repeat the exercise 3-7 times.
»Breathe slowly and measuredly. If you can, exhale stretch more.

Stepwise guide for longitudinal twine

Brief instructions on how to learn to sit on a longitudinal twine:

»Stand on one knee. Take the other leg forward, put your feet on the floor and bend the knee joint at a right angle.
»Direct the bones of the club bones in one direction.
»Exhale, spread your legs, lowering the pelvis down. Sit in the right twine.
»Lock the end position and freeze for 30-120 seconds.
»Rest for 60 seconds and repeat to the other side.

Basic mistakes in preparation for twine

»Excessive voltage. In a relaxed state, the muscles stretch better and without pain.
»Holding your breath. Deep measured breathing helps to relax and achieve greater flexibility.
»Jerks. Stretch your muscles gradually, without drastic changes in the length of the fibers. Each position is preferably maintained for more than 10 seconds.
»Focus on the front leg in longitudinal twine. Left twine must be done the same amount of time as the right. Stretching only one side will lead to injuries, deformation of the joints and proportions of the body, as well as to incorrect execution of the twine.
»Irregular workouts. Muscles remain stretched for up to 24 hours. It is not recommended to take breaks for more than a day.

Contraindications and Precautions

Twine is contraindicated in such cases:

»Injuries to the joints of the legs, ligaments and tendons
»Injuries and progressive diseases of the spine
»Chronic diseases in the active stage
" Infectious diseases
Uterine prolapse

To minimize the risk of injury, the following recommendations should be followed:

»Warm up before each workout.

»Movement should be done smoothly and without jerking.
»Stretch both legs the same amount of time.
»Keep regular and gradual.
»Discontinue when sharp pain occurs.
»Allocate an adequate amount of time for recovery and rest.

Why stretch?

Strong, trained and flexible muscles - a healthy posture, ease of walking and movement, as well as the prevention of many diseases. The spine remains flexible, the joints remain mobile, while no fear such common ailments as osteochondrosis or intervertebral hernia.

Due to the constant stimulation of blood circulation, the pelvic organs are not susceptible to congestion and inflammatory processes, and the intestines function in an optimal mode.

For women, doing twine stretching exercises is especially important. Formed impeccable posture, thin waist and graceful light gait. In addition, during training intensively fat leaves from the main female "problem areas": the abdomen and hips. Stretching has a positive effect on the condition of the veins of the lower extremities. Thanks to regular classes vascular walls strengthen, become elastic, and the first signs of varicose veins disappear. If you decide to go dancing, then the ability to sit on the twine will come in handy necessarily.


The benefits of this type of exercise are undeniable, in addition, you can start practicing at any age. How quickly it is possible to achieve the cherished result - depends on muscle preparedness and determination. However, there are a number of specific conditions of the body, not allowing to train at home independently:

  • inflammatory diseases muscles and joints, especially in acute form,
  • spinal and pelvic injuries (the most dangerous are bone fractures and dislocations of the hip joints),
  • arterial hypertension.

If already diagnosed osteochondrosis, then a preliminary consultation of the attending physician is necessary. In most cases, stretching exercises for the back are useful, but they should be performed with extreme caution. Training at home regularly and without contraindications, already in 2-3 months it will be possible to sit on a longitudinal or transverse twine.

How to start stretching exercises?

No special exercise equipment is required. This applies to rugs and weights. You can do it directly on the floor, using only the weight of your own body. Some exercises may require the use of a chair or other elevation, allowing you to be above the floor. The main thing is to have a good mood and motivation to achieve your goal. And if even after a month it was not possible to make a full-fledged twine, do not despair, but continue training.

Flexibility develops in proportion to how much time you devote to your classes. The optimal frequency of training is twice a day - morning and evening. Scientists from the United States have proved that the best time for the development of the vestibular apparatus is seven in the morning. Athletes doing stretching in the morning showed much better results at the Olympics than the rest.

General rules and recommendations for beginners

Proceed directly to the stretch after warming up. Neglect of this important component of the training leads to injury. And if you initially choose just such an approach and do not do a warm-up, the only result will be a break in the ligaments with all the consequences.

To warm up was complete, you should do:

  • jumping rope
  • easy run
  • swing legs
  • Squats or lunges.

Beginners should supplement the complex with a hot bath, the duration of which is approximately twenty minutes. Just wiping the body dry with a towel, you can begin training. Some athletes alternate loads with rest, achieving high results.

The diet also requires attention. Proper and healthy nutrition normalizes metabolism, which allows to increase the recovery of muscle fibers. Do not neglect the rest. You can practice up to 5-6 days a week, but one day must be done free from training.

How do martial artists sit on a twine?

Martial arts fighters do not spend much time on splits. This is due to the special technique that they perform at home. First, muscles and joints are heated, and then, taking a pose of longitudinal twine, books are substituted for themselves. They line up in a small tower on which they sit and relax.

Gradually, when the painful sensations become dull, they remove one book at a time. To completely relax, you should listen to your favorite music or watch a movie. Sitting on books takes about 60 minutes. After just two weeks of this program, you can achieve excellent results.

Lead exercises

To do the twine, it is not necessary to use books. There is a special gymnastic complex aimed at giving muscles flexibility. The legs are composed of knee and hip joints, muscle antagonists. Stretching is prevented by only one muscle, called in Latin M.gracilis. Taking its beginnings next to the hip joint, it is located parallel to the femoral muscle, lowers and attaches directly to the heel. You can feel this muscle when bending with straight legs forward in an attempt to stretch.

Stretching quadriceps while standing

Standing on a hard surface, one leg is slightly bent, the other is laid back, pressing to the buttock. They begin to stretch the knee ligaments and quadriceps, helping themselves with the help of the hands. Leg is changing. On each side, stretching is done for 50 seconds.

Third exercise

Deep-lying muscles gain flexibility through deep lunges. They stand straight, throw the left (right) leg forward, make a swaying motion.

Seemingly light, it requires that the leading leg be bent at an angle of 90 degrees, and the back should remain completely flat. You need to do at least four sets (approaches). At least 10 swings are performed on each leg. When the preparatory phase is completed, you can begin to train the twine. Preference should be given to a lighter longitudinal. You need to stretch slowly and exhale, trying to relax the muscles as much as possible. Otherwise, you may be injured.

Fourth exercise

The muscles of the body do not just need to be trained for flexibility, but also to consolidate the result. To preserve the result acquired in the lesson, perform a special exercise called the fold. It is made from a sitting position on the floor, legs are brought together and gradually reach to the socks with your hands. Do ten jerks and fix the starting position.

Twine training under the guidance of a professional

Self-study is not suitable for everyone. It’s quite difficult for some to force themselves to train, because one desire without self-discipline is not enough, which becomes the main obstacle to obtaining a result. The way out of the situation will be private lessons with a professional fitness trainer. Under the strict guidance of a specialist, you can quickly and without any risk of injury get on the splits.

How does nutrition affect training results?

Diet is essential for progress. It helps to recover during rest periods between trainings. It is necessary not only to eat more fat and protein, but also to drink at least two liters of ordinary pure drinking water. Thanks to fatty acids, muscles regenerate, and proteins receive a boost for growth and formation.


To sit on the twine, doing at home, you just need to adhere to several important rules:

  • be patient
  • focus on results
  • Believe in your own strength
  • stick to proper nutrition
  • take training seriously.

If all these points are observed, then achieving the goal will not be difficult.

The most effective twine stretching exercises

Each workout (for any muscle group) begins with compulsory warm-up. Stretching the muscles, they can be seriously injured, so preparation should be given special attention.

Recommended to run:

  • some squats
  • torso
  • swing the legs.

They will also help activate blood circulation. jogging or walking. The muscles warmed up and getting enough nutrition will quickly come in tone, and the effectiveness of the training will increase.

Stretching exercises are performed in two positions: standing and sitting. This part of the complex is dedicated to the first species and is much shorter than the second. The legs are stretched alternately, for each of them should be done no less than 8 repetitions:

With legs wide apart, hands resting on the waist and monitoring the posture, bend your right knee and crouch, keeping your left leg straight. In this case, the sock must be pulled over, while simultaneously feeling the tension in the target muscle group (several springing swings up and down should be done). This exercise is designed to work out. back and inner thighs.

The next element will require good coordination and balance. It begins similarly to the previous one, with squats on the right leg, after which case swivels left. The weight is transferred to the left leg, it bends at the knee, and the other is straightened. In this phase, the exercise is similar. with classic lunge forward. If it is difficult to maintain balance right away, at first you can rest your palms on the floor.

These movements will prepare the muscles and joints for a more intense subsequent load.

Despite the lower static stress, the second part of the complex is characterized by more palpable pain.

This is normal because stretching is always painful, but don't get too carried away: discomfort should disappear after 10-15 seconds after the start of the element. If the pain persists or increases, the session should be discontinued.

  • The perineum muscles are well stretched by the following exercise. Sitting bend your knees and lower your feetand then do forward leaning between the knees. In this case, the hips move apart and the tension of the corresponding muscle group is felt.
  • With the right leg extended forward, the left leg is bent and the heel rests on the thigh from the inside. Lean to the straight leg as low as possible, trying to touch the feet with his hands, and the knee with his chest.
  • The next exercise is almost similar to the previous one, but in the starting position bent leg should be thrown straight (foot as high as possible on the thigh). Repeat for the second limb.
  • Having straightened one leg, bend the second and take it at a right angle back so that the heel rests against the buttock. Tilt the body to the straight leg, while clasping the palms of the feet and touching the knee with your chest. Make an equal number of repetitions for the other leg.
  • Flatten and straighten your legs and then spring forward lean. Palms need to try to get to the feet.
  • This element is similar to the previous one (the same inclinations forward), however, it is performed with straight legs apart. Lean as low as possible between the limbs, touching the floor with the chest and without bending the knees.
  • Having knelt, shins and feet to part in different directions. Raise and lower the pelvis, almost touching the floor with the buttocks. The back should remain straight.
  • From the same starting position maximum forward bends. This will help stretch the back and inner thighs.

The number of repetitions for each element is at least 10 for each leg.All inclinations are carried out springy and smoothly, to light pain.

The secret to homework success

Workout at home is a great option for disciplined people who want results. Nothing distracts from the process, therefore control the pace of classes and your own feelings much easier than in the gym. However, to quickly achieve the goal you need to follow a few rules:

  • Beginners should train every other day. A day of rest will help the muscles recover more fully after exercise and will make classes more effective. As your muscles strengthen, you can switch to daily training.
  • Right breathing - one of the most important components of success. You need to breathe deeply and rhythmically, which will provide the muscles with oxygen and improve stretching.
  • The main criterion for the effectiveness of a workout is pain in the process of performing items. As mentioned above, it is she who indicates muscle strain. However, too strong and prolonged painful sensations are a sign of improper technique or excessive zeal, fraught with trauma.
  • Need to keep track of condition of joints and lower back during exercise. If everything is done correctly, then no discomfort should be felt in them.

Technique for performing longitudinal twine (photo)

How much time will it take to achieve the ultimate goal - the ability to sit on the longitudinal and transverse twine? It all depends on the degree of preparedness, age and training regimen. Young girls can in a couple of months bring the muscles to the desired state, exercising regularly. Women middle and older it will take 3 to 6 months Twine stretching exercises performed daily at home.