Gymnastics stick helps to stabilize the load on the body and the distribution of weight, but at the same time it makes it possible to perform more effective and varied training. If you consider yourself to be people who do not tolerate routine and monotony, then this is for you.
Among all items for classes, a gymnastics stick is the most affordable and versatile equipment. In addition, to do an exercise with a stick, it is not necessary to buy it. We have more than enough of this weapon. Just clean your stick from all that is superfluous and use it, glad that you didn’t spend a ruble on your workouts.
Benefit
A set of exercises with a stick can be called with a clear conscience general development. It makes it possible to pump up the buttocks, hips, arms, abs, chest, calves, and anything! In addition, it is used in various martial arts as a type of weapon.
And the second convincing fact in order to dispel all doubts and stimulate interest in such exercises: the famous Gwyneth Paltrow is engaged in a gymnastic stick! To her, this method of losing weight was “appointed” by Tracy Anderson - one of the best trainers in Hollywood. Therefore, we take an example from it and begin!
Standing position
In order to do this exercise with a stick, stand up, spread your legs shoulder-width apart, put the stick on your shoulders. Turn the body to the left, legs and pelvis remain in place. We return to the starting position. Turn the body to the left. Come back.
The next exercise. Get up, stick at the top. Tilt the housing to the right, return to the starting position. Lean to the left, come back. The stick moves in a vertical plane.
In the same position, lean forward, while bending as much as possible in the back (in the chest and lower back), the back of the head with the back is in one line, the legs are straight. Raise your hands up and forward, pushing the stick as far back as possible. Return to starting position.
In order to do the following general developmental exercises with a stick, you need to stand in the same position. Only inventory should be directly in front of the chest. Bend towards the right leg, it is advisable to put a stick in front of it on the floor. To return. Do the same with the left foot.
In the same position hold the stick down. Lean forward with her, straight back, look strictly in front of you. Pull the stick to the chest, bending the arms, bring the shoulder blades, with the elbows pointing up and to the sides. Lower the stick and return to the starting position.
Put a stick vertically on the floor in front of you, put your palms on it, leave your hands straight. Lean, bending in the back, forward, lean on a stick. Perform light springy swaying, increasing the deflection. To return.
Sitting position
Doing this exercise with a stick, you need to sit down, spread your straight legs, keep the projectile on your shoulders. Tilt the body forward, keeping your back straight. Make springy light swaying forward, while each time increasing the slope. Return to starting position.
In the same position, turn the housing to the right. Lift up the stick, turn the body to the left. Put the stick on your shoulders. Then do this exercise in the opposite direction.
Lying position
Doing this set of exercises with a stick, you need to lie on your stomach, spread your legs shoulder width apart. You should hold the stick in the arms extended forward. Raising his head, raise his hands. Put a stick behind the head, and then put it on your shoulders. Raise the upper part of the body as high as possible, while bending as much as possible, in this position linger for 5 seconds. Return to starting position.
In the same position, keep the stick under the buttocks behind your back. Raise your hands up, and raise the upper part of the body and bend, pulling the chin up. In this position, hold for five seconds. Lower the chest to the floor and return to the starting position.
There is another set of exercises with a gymnastic stick. You need to lie on your back, holding straight legs together, hold the stick in front of the chest. Lift it up and bend the knees of the legs, and then pull them to your chest. Pass the legs through the stick, then straighten them up, putting the stick on the floor behind. Lift up the pelvis. Lower it to the floor. Bend your legs, gently pulling them to your chest, and then raise the shell. Pull the legs back through the stick. Return arms and legs to starting position.
Flexibility development
The following stick exercise is aimed at developing flexibility. You need to get up, holding the shell directly in front of you. It must be rotated in a vertical plane left and right until the arms are crossed. Start raising the stick higher and, as a result, perform the exercise in a horizontal plane above the head.
Get up, stick down. You need to raise it up, put your hands behind your back, and lower the stick down behind you. Raise it up and return to its original position.
Get in the same position. Raise the stick up, put your hands behind your back, and then lower it down behind you. Raise the right bent leg and reach the projectile with your fingers. Put your foot on the floor, then lift it and reach your fingers with your fingers to the stick. Put your foot on the floor, lift the projectile up, and then return to its original position.
Stretching
You need to lie on your back, legs apart at shoulder level, while holding the stick in front of you. Put it on the floor to your right, with your arms spread, while trying not to tear off the shoulder blades. Return the projectile to its original position, and then put it on your left. Return to starting position.
A set of exercises with a gymnastic stick also involves the following classes. Get on the knee of the right leg, take the straight left to the side, holding a stick on your shoulders. Turn body to the left. Bend over to the second leg while keeping your back straight. Straighten the housing. Return to starting position. Repeat the same with the other leg.
Children's activities
Children with impaired posture should be registered with an orthopedist and receive the necessary treatment - massage, physiotherapy exercises, swimming, manual therapy, a sparing regimen, orthopedic aids and other types of conservative treatment.
With kids, posture classes are always carried out in a playful way. Children are offered to chop firewood, ring the bell, and bend the back. You can ask to crawl under a stretched rope, walk along the line, transfer any thing on your head. Swimming is very useful for such guys: in natural reservoirs in the summer, in the pool - in the winter. In addition, there are special exercises for children with a stick.
Complex for kids 4-6 years old
More complex exercises are designed for children of this age. For example, such general developmental exercises with a gymnastic stick:
- Ask the baby to reach up with his hands with a stick in them, breathing in and standing on his toes. As you exhale, you need to lower your hands.
- Take a stick with your hands at a distance slightly wider than your shoulders. Raise your hands with her and lower them behind your head. This exercise should be repeated 4 times.
- Being on your back with a stick in your hands, you need to simulate a bike ride.
- Sit cross-legged, straighten your back, hold your stick with bent hands. Turn left and right while straightening your arms.
- Walk along a low narrow bench with your head straight and arms outstretched, outstretched to the side. Repeat several times.