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Fitness workout for the splits: the benefits and harms

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Fitness workout for the splits: the benefits and harms
The contents

  • The types of twine
  • Is it possible to use twine in a daily fitness exercises?
  • Use Hanumanasana
  • Twine and women’s fitness
  • The advantages of transverse twine
  • Age features of fitness training with the twine
  • Contraindications

Twine — the standard gymnastic exercise in which the legs are arranged in opposite to each other directions, with the presence of the hips in one line. This article describes the types of twine, its benefits and possible harm, and provides answers to basic questions that may arise from the beginners wishing to use this element of fitness in their workouts.

The types of twine

Twine is a kind of standard of flexibility. Not by chance, if the person is engaged in gymnastics or yoga, he has always been interested in, and whether he knows how to do the splits. At first glance, the exercise seems very complicated. But experience shows that anyone with a well-developed stretching may use this pose, if he doesn’t have her anatomical contraindications. Very often the item uses a women’s fitness as the primary exercises for flexibility.

In gymnastics there may be 2 options of execution:

  • Cross.

In this case, one leg stretched out to the right and the other left, forming between them an obtuse angle of 180 degrees.

  • Longitudinal.

It legs apart forward and backward in a straight line with the same angle. This type of string is divided into right and left depending on the leading leg.

Yoga side splits are called Samakonasana and longitudinal of Hanumanasana. Fluency in both of these elements — the pinnacle of flexibility. As an example of perfection in performance of twine can serve as a well-known martial artist and movie actor Jean-Claude van Damme that demonstrates this exercise in almost all his films.

It is known also the concept of the Royal twine, different from the usual that the angle between the legs of an athlete is greater than 180 degrees. This exercise is performed focusing on the bars or jumping, and is considered incredibly complex, is not available to all professional athletes.

Is it possible to use twine in a daily fitness exercises?

Twine — not only beautiful but also a difficult exercise. To learn how to do it, you need a lot of time and serious training on deep stretching of the muscles and tendons. Is it worth spending your hand to learn to do the splits, if the goal of training is not sportsmanship, and the standard health and body shape? If this is any good? Not dangerous exercise for people whose age no longer allows to talk about of youthful flexibility, and mobility of the joints?

In cases when the fitness is not used to achieve specific results, the twine should be treated with caution. If you want to learn how to do this exercise, you should not use technology from sports where beginners often perform the splits under the pressure of a partner.

To learn the splits gradually and without injury, you can use lead yoga exercises. So correct and gentle training allows to obtain the result is not as fast as we would like, but it eliminates the risk of damage to tendons and ligaments.

Fitness workout that uses elements of twine, improve the flexibility and elasticity of muscles and joints, to normalize the blood circulation in the pelvic area. To learn the splits at any age, the main thing not to hurry and to listen to the reaction his body.

Use Hanumanasana

Exercise in which the legs are extended in opposite directions in a line, and the hip joints bent forward and backward, is called longitudinal splits (Hanumanasana). The correct position of the feet affects the mobility of the sacral hip joint and the condition of the gluteal muscles.

The use of this element of fitness is as follows:

  • Stretched muscles contribute to good circulation and movement of lymph. This, in turn, allows to avoid many diseases of the hip area and varicose veins.
  • The joints have sufficient mobility, will protect people in older age groups from coxarthrosis and hip fracture.
  • Exercises aimed at the development of the twine, strengthen the muscles located in the pelvic region. This will help to make your legs beautiful and toned.
  • To master a longitudinal twine, you need to make fitness training a regular. In the process of warm-up and cool-down should qualitatively discuss the sacroiliac joint and to stretch the gluteal muscles. These classes will provide not only the necessary flexibility but also a good prevention from lower back pain, which often are the people leading a sedentary lifestyle or involved in sedentary work.

    Twine and women’s fitness

    Women who use fitness to improve posture, reduce waist, strengthen the buttocks or weight loss, should use in their training splits. His health benefits of the female body is huge:

  • The activation of blood circulation in the pelvic area it improves the functioning of reproductive system. In medical history there are many reported cases when a woman could not get pregnant. And only stretching exercises helped to solve the issue.
  • The mobility of hip joints, flexible muscles, good blood circulation eliminate problems such as inflammation, menstrual irregularities and other gynecological pathology.
  • From this we can conclude that women’s fitness with the elements of the twine — a guarantee of women’s health.

    The advantages of transverse twine

    Training the transverse twine (Samakonasana) differs from training to improve longitudinal exercises. The difference is that in the first case, to achieve results it is important to have a movable hip joints, and in the second case, the desired elastic tendon. That is why the side splits is more suited to women’s fitness. The positive impact of Samakonasana is determined by such facts:

    • strong internal muscles and ligaments, and improve urinary system health;
    • good tone of the diaphragm allows to avoid many gynecological problems;
    • increases the likelihood of conceiving a child;
    • birth in women with a supple and flexible hip joints and ligaments are faster and easier.

    It is also important that the twine makes the body more slim and fit as health and beauty always go together.

    Age features of fitness training with the twine

    The easiest way to learn how to do the splits in childhood. Over time, the joints gradually lose their mobility, and tendon elasticity. But even at an older age you can learn to do the splits. The main thing — desire and persistence. Active daily fitness activities will necessarily result. The view that after 35 years there is no sense to engage in stretching, wrong. There is only a small percentage of people who will never be able to sit in side splits because of anatomical features of the structure of their hip joints. But they will be readily available splits.


    Any fitness training is an additional stress on the body. Therefore, to engage in stretching and increasing flexibility need to be addressed carefully, without sudden movements and a lot of pressure on joints and ligaments. Specific contraindications for the development of twine there. But special care must comply with people who have destructive changes in the hip joints or past injuries of the spine.

    Uses photographs Shutterstock

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