Many people watched films where Van Damme performed twine on chairs, ring ropes and even on railway tracks. And even though it all looks fantastic, anyone can learn to do twine. But you have to practice a lot.
Before learning how to do twine at home, it is worth checking your health with a doctor, whether there are no congenital diseases and contraindications to sports. There are people who should first improve their health before learning how to do twine.
Previously, all newcomers to martial arts training showed the master a health certificate before being admitted to the first class.
To learn how to do twine, you should remember that each training for twine consists of the same stages:
warming up the body;
warm-up and stretching exercises;
trying to get up on the twine.
It is necessary to start training for twine with visualization. You need to play the music that usually inspires you. We recommend the song Fight to Survive. It’s one of the soundtracks for the movie Blood Sports.
Music gives you an incentive to practice. It can be a different piece of music, the main thing is that it inspires you. After that you have to imagine in your mind how you sit on a twine.
This is visualization – to imagine what you want to achieve. Our thoughts, dreams, desires can come true. Visualization is designed to prepare the consciousness and body to achieve the intended goal.
For better concentration is to hang posters on the wall with people doing the twine, for example, the image of Van Damme on the twine. Looking at this actor, you can imagine how you sit on the twine.
Warming up the body
After the visualization, you need to move on to the warm-up of the body. Heating will prepare the body for stretching exercises. It is necessary to start the training of twine at home by running. If the apartment has a large spare room, you can run around the room.
Many people prefer to go running outside. But when the weather is bad, you have to run in the biggest room of the apartment. In addition to jogging, it’s not bad to jump.
After that, you have to do a high wave of legs. It is better for a beginner to do it in the following way – to stand sideways against the wall with an outstretched hand to hold onto the wall, and swing your foot up to your head, first with one foot, then with the second foot. If you can keep your balance, you don’t have to hold your hand against the wall.
When you learn how to make high swings, start to make kicks from combat stands. To practice your punches, you should buy a bag and a training leg. Some friends may be asked to help out with your training.
Let your friend put a paw on your arm, lift it up and you will kick it. The paw is best kept at the level where your opponent’s head is usually.
After running, jumping, swinging and various series of kicks you should sweat.
Warming and stretching exercises
Now we need to move on to warm-up and stretching exercises:
Tilting forward. Foot steps are located in parallel at a distance of 10-15 centimeters. You need to tilt forward, touch the floor with your fingers and stay for a few seconds in this position. Then straighten up and do it again. Repeat 4 times at an interval of 10 seconds.
Then lean forward, touch the floor with your fists and linger a few seconds in this position. Repeat the same thing with your fists 4 times at 10-second intervals.
Then go to the third type of tilt – put your legs together, make a lunge forward and grab your shins with your hands. Do not bend your legs in any of the three types of tilts forward. The last type of bending should be done three times.
Squats with a lunge. From the normal position, make a right foot squat forward. The heel and knee of the left leg must not touch the floor. The knee of the right leg touches the floor. After doing this, return to the starting position and squat on the other leg. Repeat it four times.
Roll from one leg to the other continues the training for twine. Sit on the left leg by bending it in the knee, the other leg should be straight. After that, roll on the right leg, the left leg should be straight. Then repeat the action. Do the rolls for three minutes.
Put your foot on some support and, making a slope, stretch your forehead to the toe of your foot. A beginner in oriental martial arts can first learn to touch the forehead of his knees. Then repeat the exercise on the second leg. Repeat the exercise should take less than a minute.
Sitting on the floor, it is necessary to bring the bent right leg with the foot to the inner surface of the thigh of the straightened left leg. Then, holding on to the foot of the straightened left leg, bend forward, pull the forehead to the cape or knee of the left leg. Then change your legs and do it again. Repeat this stretching exercise should be done within a minute.
Sit on the floor, very widely spread to the sides of the legs. Then grab the toe of your left leg and stretch, after grab the toe of your right leg and stretch. Repeat it a few times.
Sit on the floor, legs and feet together, hold the toes with your hands and stretch forward. Repeat three times.
Sit on the floor, bend your knees and press the soles of your feet against each other. The heels of the feet should be as close to the groin as possible. Hands should embrace the feet. Further it is necessary to bend the case, to lean on the internal surface of a shin with the forearms, to do wiggling of feet, trying to press them to a floor. You have to learn how to press your knees to the floor.
After each stretching exercise it is good to do a few strokes and kicks. Try to hit as high as possible. Watch your breathing while doing it. Inhale, swing your foot on an exhalation, breathe, kick on an exhalation. Beginners usually do not watch your breath and quickly begin to either breathe hard or suffocate.
Trying to sit on a twine
Lc60qYB73kcAfter the warm-up and stretching exercises, you can try to sit on a twine. From the first time you will not be able to sit on the twine, and in a week it will not work, no matter how hard you do not wave your legs and stretch.
Maybe in a month it won’t work. It all depends on your age, sports experience, predisposition to flexibility. One thing is certain – sooner or later, performing four stages of training, you can learn how to do twine. Each time after four stages, try to sit as low as possible.
If you have not previously engaged in any style of martial arts, in the first days of training you will not be able to learn to sit on a twine. To begin with, devote a week and a half to learn how to make high swings, kicks, put a stretch, and then gradually and carefully move to the twine at home.
I wanted to add an important detail – after the visualization, moving on to warm up the body, exercises for warm-up and stretching, trying to learn to sit on a twine, do not turn off the inspiring music. Pick up a lot of songs in advance.
Beginners will get tired and lose motivation during the four stages. Music will remind you of the purpose of the lesson and will not let you get tired of taking over.
We recommend that you train for twine three times a week, there is more risk of injury. In addition to the above exercises, there are many other techniques for warm-up and stretching.
There is no guarantee that these exercises will suit you. Therefore we recommend experimenting with other exercises. Four stages of training for twine is not a dogma to follow.
If you do not manage to perform stages, then this method is not for you. You can learn other stretching exercises from books, free training videos on the Internet and choose what is suitable for you, for example, exercises for elastic buttocks.
Protecting and treating injuries
To avoid sprains, you need to take your time doing twine at home. Those who are interested in how quickly to sit on the twine, risk undermining their health.
When you sit on the twine at the end of your workout, watch your feelings. If it hurts, you should stop doing the twine and try again at the next workout.
Remember, if you mimic Van Damme on the twine carelessly, overcoming the pain, you can get torn ligaments, injuries in the inguinal muscles, back or lower back. There is a risk of more serious injuries, which will have to be treated by surgery.
You will not be able to train for several weeks because of injuries. What’s more, there is a risk that you may permanently shut yourself out of sport.
You need to wave your legs and work out punches more. However, with age, even strict adherence to all four stages during epee training will not protect against injury.
The treatment of injuries during twine training at home
It is necessary to go into the bathroom and direct hot water to the damaged area. Then, without leaving the bathtub, massage the affected area, then again with hot water and massage again. Do this several times.
However, this is not a panacea. All people are different. You need to feel the body and know when to reduce or turn off the water to avoid getting burned. Beginners also risk serious damage from boiling water. Therefore, in case of injuries from twine it is necessary to see a doctor. Take care of yourself and be careful.
We do twine on chairs.
Over time, having learned to make longitudinal and transverse twine, you will be ready to move to twine on chairs. In the room, place two chairs next to each other on the right and left and ask two friends to hold them firmly.
Then you jump on the chairs and ask your friends to move the chairs in different directions until you sit on the twine or feel pain. Helpers are a must. Working on your own is very dangerous.
When you jump on chairs, one of the chairs may fall and you may get hurt. Or you can accidentally fall off and get hurt when you run your legs over the chairs. To keep yourself safe, ask your friends to hold the chairs.
When you learn how to do twine on chairs, you should not stop training. If you don’t practice, you may lose your stretch. You will have to remember again how to learn to do twine at home. Therefore, if you want to surprise everyone in old age with your twine, you will have to constantly improve your body. But the results are worth the effort.