Exercises with gymnastic stick carried out more clearly and correctly.Contribute to the development of mobility of the shoulder joints, correct posture, rigidly fixing the spine and help keep your back straight.This kind of sporting equipment in favor stabilizer allocator weight and load on the body."The advantages of gymnastic sticks include its affordability and versatility, thanks to which it is possible to diversify the home training, while strengthening its effectiveness."
set of exercises with gymnastic stick
before performing the main complex exercise, do warm-up - breaths, march, rotationhands to warm up the shoulders.
Gymnastic exercises with a stick, which should be kept wide grip - the range of hands than the width of the shoulders, made by squares - 4 or 8 counts, gradually increasing their amplitude.Start with 10 repetitions, eventually bringing their number to 20.
1. Putting on your feet shoulder-width apart and the head of the stick behind his head on the shoulders, follow the twis
2. To lift and fix a stick at arm's length at the top, to carry out the slopes to the right and to the left.Maximum lateral abdominal muscles stretch.
3. Holding the stick in front of him in a horizontal position, to carry out the slopes, at the same time transferring gymnastic stick in a vertical plane.During the exercise, you should feel the tension in the buttocks and back of thighs.
4. Fixing the stick behind his back and holding the elbow hand carry the slope with the toe of delayed on foot in the direction of the slope.This exercise to burn fat from the sides.
5. With a stick, fixed behind the head on the shoulders, carry forward bends with a maximum deflection of the lumbar spine, while pulling your hands forward and up to the maximum abduction stick back.Work on the flexibility and elasticity of the back muscles.
6. stood with bowed down to the wide grip the stick is inclined forward, raise the stick to the level of the chest, at the same time directing his elbows up and reducing the blade.In reverse order to return to the starting position (SP).
7. Based on the vertically set before a stick prognuv in the back, tilt your body forward slightly popruzhinit them up and down, slightly increasing the amplitude of each subsequent rocking.
8. Raise the head of gymnastic stick in a wide grip, while diverting leg back - put your hands down, fasten the leg and perform a squat, keeping the balance outstretched arms with a stick.Repeat the same on the other side.Lunges with gymnastic stick - Exercise the buttocks.
9. lay down, stretched out in a line, stick to the chest on his outstretched hands.Lifting his head, to get a stick shoulders, lift the upper body as high as possible and to stay before returning to the SP for a few seconds.While your press is in tension, the stick will surely keep your back - not round her in the shoulder blades.
10. Lying on his stomach, to get a stick behind his back under the buttocks.Raise your hands up, forcing the body to bend off with his chin raised high above the floor.Secure the position of the body at the highest point of tension for a few seconds and in reverse motion to return to the SP.
11. The increasing complexity of the previous exercise - in the highest point of tension bend the right leg, try to reach out to the tips of his fingers gymnastic sticks, lower leg to the floor.Those manipulations done with the left foot, and then return to the SP.
12. Standing, stretching out his arms with widely seized a stick, turn it right-left vertically to the crossing of hands.With the development of joint flexibility gradually withdraw execution of the exercise to new heights, ending his stick above his head rotations in the horizontal plane.
13. Stand shoulder width apart, hands are lowered to the stick.Adopt a stick at his head, rounded body behind his back, put your hands down.Bend the right leg to try to get his fingertips stick.Upon returning to the SP to repeat all over again for the other leg.
14. Stretched out on the floor in a straight line on the back and holding the stick at arm's length in front of him, not taking his body from the floor and unfolded his hands, put it to his right.Upon returning to the SP to repeat all over again on the other side.
15. Standing on the right knee with a stick over his shoulder, take the left leg straight to the side.Turning the body is inclined toward the retracted legs.Upon returning to the SP to repeat all over again for the other leg.