Outdoor switchgear complexes with gymnastic sticks

Complex No. 1

2- I.p.

3- Also left.

4- I.p.

1- Torso tilt to the right.

2- I.p.

3- Also to the left.

4-I.p.

1- Turn the body to the right.

2- I.p.

3-Also to the left.

4-I.p.

2-I.p.

under the elbows.

1-Lunge to the right.

2-I.p.

3- Also to the left.

4-I.p.

2- I.p.

1- Hands up - inhale.

Complex No. 2

I.P stick below

1-stick up, take the right leg back onto the toe.

2-I.P

3-stick up, take the left leg to the toe

I.P

We hold stick 1 in the middle with our right hand.

1-rotate your arms inwards

2-rotation in outside

I.P. Stick up.

1-torso tilt to the right

2-I.P

3-torso tilt to the left

4-I.P

I.P. Stick forward.

1-lean forward, stick on the floor.

2-I.P

3-tilt forward to raise the stick

IP - legs together, stick horizontally behind the back, under the elbows.

1-lunge

2-I.P

3-lunge left

IP stick below.

1-deep squat, stick forward

2-I.P

IP stick horizontally behind the back, under the elbows.

1-jump with a 90 degree turn to the left

2-jump with a 90 degree turn to the right

Complex No. 3

ORU in a circle with a gymnastic stick. 1) I.p. – o.s. 1 - hands forward, 2 - hands up, 3 - hands forward 4 - i.p. 6-8 times. 2) I.p. – stick horizontally down 1 – stick up, left leg back on toe 2 – i.p. 3) I. p. – stand with your legs apart, arms up 1 – tilt towards your toes 2 – straighten up, stick up.

4) I.p. – lying on your stomach, stick up 1-2 bend, lifting the stick forward – up 3-4 lie on the floor, return i.p. 5) I.p. – emphasis on a gymnastic stick, bending forward with hands. 6) Balance on one leg. 7) Jumping.

Complex No. 4

A) I.P. – standing, legs together, stick below

1 stick on chest

2-stick up, pull yourself up on your toes and stretch

3-lower down on your entire foot, stick on your chest

4-stick down;

B) I.P. – standing, legs together, stick below

1-2 stick up

3-4 move the stick back and down

5-8 I.P.;

B) I.P. – standing, legs apart, stick below

1-lean forward, stick on the floor

2-straighten up, arms up

3-lean forward, take a stick

4-I.P.;

D) I.P. – standing, legs apart, stick below behind, overhand grip slightly wider than shoulder width

1-2 lean forward, bend over, stick high back

3-4 I.P.;

D) I.P. – standing, legs apart, stick behind head (on shoulders)

1-tilt left

2-straighten up

3-tilt right

4-straighten up;

E) I.P. – wide stance, stick behind the head (on the shoulders)

1-turn the body to the right, stick up

2-I.P.

3-turn the body to the left

4-I.P.;

G) I.P. – sit on the floor, stick at the top

1-2 lean forward, place the stick on the floor in front of your feet

3-4 straighten up, arms up

5-6 leaning forward, take a stick

7-8 I.P.;

H) I.P. – standing, feet together, stick at the top

1-swing with your right foot forward, stick forward, try to touch the stick with your foot

2-I.P.

3-4 the same with the other leg;

I) I.P. – standing, legs together, stick below

1-sit down, stick up

2-stand up, stick below-back

3-sit down, stick up

4-I.P.;

K) I.P. – standing, legs apart, stick behind your back (lower-behind), grip wider than shoulder width

1-deep lunge forward with your right leg, arms back and up, bend over, raise your head

2-I.P.

3-4 the same on the other leg;

L) I.P. – half squat, stick in arms outstretched forward

1-jump up, bend over, arms up

2-I.P.;

Complex No. 5

I. p. - stand, legs together, stick below.

1- stick up, right foot back by the toe

2- I.p.

3- Also left.

4- I.p.

I. p. - legs slightly apart, feet parallel, stick up.

1- Torso tilt to the right.

2- I.p.

3- Also to the left.

4-I.p.

I. p. - stand with legs apart, stick forward.

1- Turn the body to the right.

2- I.p.

3-Also to the left.

4-I.p.

I. p. - legs apart, stick below.

1 - bend forward, stick on the floor.

2-I.p.

I. p. - stand with your feet together, the stick horizontally behind your back

under the elbows.

1-Lunge to the right.

2-I.p.

3- Also to the left.

4-I.p.

I. p. - legs slightly apart, feet parallel, stick below.

1- Deep squat, stick forward.

2- I.p.

5. I. p. - stand with legs apart, stick below.

1- Hands up - inhale.

Complex No. 6

a) I.p. – stick in front with outstretched arms.

Rotate one way

To the other side

b) I.p. – stick in front with outstretched arms.

1 – rise on your toes, stick down

2 – I.p.

c) I.P. - gymnastic stick at the top.

1 – body tilt forward

2 – I.p.

3 – tilt back

4 – I.p.

5 – tilt to the left

6 – I.p.

7 – tilt to the right

d) I.p. - stick behind your back

1-3 – bend forward, stick up

4 – I.p.

d) I.p. – o.s. with hands resting on a stick

1 – left leg swing back

2 – I.p.

3-4 - also, with the right foot

g) I.p. – o.s. with hands resting on a stick

1 – swing the left leg to the side

2 – I.p.

3-4 – also, with the right foot

h) I.p. –o.s. stick below

1 – squatting, raise the stick up

2 – I.p.

i) I.p. – o.s. stick on the floor

1-4 – jumping straight over the stick

5-8 – jumping sideways over a stick

Therapeutic gymnastics for pathologies of the back and spine includes exercises with a gymnastic stick. Let's figure out what benefits such training brings and how to do it correctly.

What is a gymnastic stick?

Gymnastic stick - universal sports equipment, which is primarily used in the post-injury period and for physical therapy(for example, when cervicothoracic osteochondrosis, arthritis and other diseases).

Important! The length of the projectile should be 1.2-1.5 meters.

There are 3 types of this device:

• weighted bodybar for power loads;
  
• fitness stick;
  
• with shock absorbers (used for exercise therapy with a gymnastic stick).
  

Benefits for the back and spine

Gymnastics is considered effective in the treatment of back diseases and brings the following benefits:

• improving blood circulation and strengthening the cardiovascular system;
• stabilization of the functioning of internal organs;
• normalization of the functioning of the spine;
• strengthening the back and abdominal muscles;
• therapeutic effects for osteochondrosis;
• general developmental exercises are useful for posture.

Did you know? In 1 hour of charging with a gymnastic stick, you can spend up to 500 kcal.

A set of exercises with a stick

Exercises with a gymnastic stick are exercises for shoulder joint and vertebrae. Training complex suitable for children and adults and consists of 10 exercises in different positions: standing, sitting and lying down.


standing

Starting position - feet shoulder-width apart, back straight. Perform 2-3 sets of 10 repetitions.

Type of exercise	Execution technique
Turns	Place the stick on your shoulders. Hold the projectile overhand grip, bending your elbows. Smoothly rotate your torso without changing the position of your legs and pelvis.
Tilts	The instrument is located on the shoulders. Hold the apparatus with an overhand grip with your elbows bent. Without straining your neck muscles, tilt your body to the right. Return to the starting position. Tilt to the left. Return to the starting position. Lean forward as deeply as possible without changing the position of your head and neck. Return to the starting position. Bend back, keeping your neck and back straight. Return to the starting position.
Special slopes	Place the object vertically in front of you. Hold the projectile with one hand. Step back without changing the position of the object, while leaning forward strongly. Return to the starting position.
Squats	Stretch the projectile in front of you with straight arms. Perform a squat (your thighs should be parallel to the floor).
Lunges	Hold the tool out in front of you with straight arms. Step your right foot forward. Squat down until your knee touches the floor. Repeat with your left leg.

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Important! The indicated number of repetitions can be reduced or increased depending on physical training and severity of the disease.

Sitting

Starting position - sitting on the floor, legs straight, shoulder width apart, back straight.

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Lying down

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Rules for performing exercises

Basic rules effective gymnastics are as follows:

• It is better to conduct classes in the morning;
• Do not use an object that is too heavy;
• before training you should do a short warm-up;
• charge smoothly;
• If you have pain, you should stop doing gymnastics.

Exercises with a gymnastic stick are suitable for both the prevention of diseases and their treatment. Regular exercise will help you cope with painful conditions and improve your well-being.

A set of exercises with a gymnastic stick

Exercises with a gymnastic stick give a good effect. With the help of this complex you can easily adjust your figure and have a beneficial effect on the spine.

Exercise 1

Starting position: standing,

Execution: on the count of “one”, turn your torso to the left, while keeping your legs in place, on the count of “two” accept starting position, on the count of “three”, turn the body to the right, on the count of “four”, take the starting position. Repeat the exercise 15-20 times.

Exercise 2

Starting position: standing, feet shoulder-width apart, hands bent at the elbows, gymnastic stick.

Execution: on the count of “one” turn the body to the right, on the count of “two” take the starting position, on the count “three” turn the body to the left, on the count “four” take the starting position, on the count “five” lean forward, on the count “six” accept starting position, at the count of “seven” bend back, at the count of “eight” take the starting position. Repeat the exercise 15-20 times.

Exercise 3

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your arms, bent at the elbows.

Execution: on the count of “one” raise your arms up, on the count of “two” bend to the right, on the count of “three” take the starting position, on the count of “four” raise your arms up, on the count of “five” bend to the left, on the count of “six” take the starting position. Repeat the exercise 15-20 times.

Exercise 4

Starting position: lying on your back, legs together, in your hands, bent at the elbows, a gymnastic stick.

Execution: on the count of “one” raise your arms up, on the count of “two” move your arms back, on the count of “three” raise your arms up, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 5

Starting position: standing, feet shoulder-width apart, hands bent at the elbows, gymnastic stick (from behind).

Execution: on on the count of “one”, bend forward, on the count of “two”, turn around top part body to the right, on the count of “three” - to the left, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 6

Starting position: standing, feet shoulder-width apart, arms bent at the elbows, gymnastic stick (behind the back).

Execution: on the count of “one”, lean forward, on the count of “two”, bend your back as much as possible, on the count of “three” raise your arms back and up, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 7

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (hold by the ends in front of your chest).

Execution: on the count of “one”, raise your right hand up, lower your left hand down, while turning the stick, on the count of “two” tilt to the left, on the count of “three” take the starting position, on the count of “four” raise your left hand up, lower your right hand down , while turning the stick, tilt to the right on the count of “five”, and take the starting position on the count of “six”. Repeat the exercise 15-20 times.

Exercise 8

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (hold by the ends in front of your chest).

Execution: on the count of “one”, bend to the right leg, on the count of “two” take the starting position, on the count of “three” bend to the left leg, on the count of “four” take the starting position, on the count of “five” bend forward, on count “six”, take the starting position. Repeat the exercise 15-20 times.

Exercise 9

Starting position: standing, feet shoulder-width apart, gymnastic stick in hands.

Execution: on the count of “one” stretch your arms forward, on the count of “two” perform a squat, keeping your legs together, on the count of “three” take the starting position, on the count “four” stretch your arms forward, on the count “five” perform a squat, spreading knees to the sides, on the count of “six”, take the starting position. Repeat the exercise 15-20 times.

Exercise 10

Starting position: sitting, feet shoulder-width apart, holding a gymnastic stick in your arms, bent at the elbows.

Execution: on the count of “one” raise your arms up, on the count of “two” put your hands behind your head, on the count of “three” lean forward, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 11

Starting position: sitting, feet shoulder-width apart, hands bent at the elbows, gymnastic stick (behind).

Execution: on the count of “one” raise your arms up, on the count of “two” turn your torso to the left, on the count of “three” turn your torso to the right, on the count of “four” take the starting position, on the count of “five” raise your arms up, on the count of “six” bend over as much as possible, stay in this position for 6-8 seconds, and return to the starting position on the count of seven. Repeat the exercise 15-20 times.

Exercise 12

Starting position: kneeling, feet together, holding a gymnastic stick.

Execution: on the count of “one” raise your arms up, on the count of “two” bend forward and put the gymnastic stick on the floor, on the count of “three” raise your arms up, on the count of “four” bend forward, take the gymnastic stick, on the count of “five” » bend back as much as possible, make a bridge and put the gymnastic stick on the floor, on the count of “six” raise your arms up, on the count of “seven” bend back as much as possible and take the gymnastic stick, on the count of “eight” take the starting position. Repeat the exercise 10-15 times.

Exercise 13

Starting position: standing, feet shoulder-width apart, arms bent at the elbows, gymnastic stick on the back of the shoulders.

Execution: on the count of “one”, bend forward, on the count of “two” take the starting position, on the count “three” throw back your head, bend as much as possible and stay in this position for 6-8 seconds, on the count “four” take the starting position, on the count of “five” raise your arms up, on the count of “six” bend forward with your arms stretched out in front of you, on the count of “seven” take the starting position. Repeat the exercise 15-20 times.

Exercise 14

Starting position:

Execution: on the count of “one” raise your arms up, slightly raising your head, on the count of “two” put your hands behind your head, on the count of “three” raise your head up, bend as much as possible and stay in this position for 6-8 seconds, on the count “ four" take the starting position. Repeat the exercise 10-15 times.

Exercise 15

Starting position: standing, legs together, hands on the belt, a gymnastic stick behind the back between the elbows.

Execution: on the count of “one” raise your left leg to the left, on the count of “two” tilt to the left without lowering your leg, on the count of “three” take the starting position, on the count of “four” raise your right leg to the right, on the count of “five” tilt to the right , without lowering your leg, take the starting position on the count of “six”. Repeat the exercise 15-20 times.

Exercise 16

Starting position: standing, feet together, hands on the belt, gymnastic stick behind the back in the elbows.

Execution: on the count of “one”, place your left leg behind your right, on the count of “two” tilt to the right, on the count of “three” take the starting position, on the count of “four” put your right leg behind your left, on the count of “five” bend to the left, on on the count of “six” take the starting position, on the count “seven” bend forward, on the count “eight” take the starting position. Repeat the exercise 15-20 times.

Exercise 17

Starting position:

Execution: on the count of “one”, slowly raise your arms up, on the count of “two”, bend over as much as possible and stay in this position for 6-8 seconds, on the count of “three”, take the starting position. Repeat the exercise 15-20 times.

Exercise 18

Starting position: lying on your stomach, legs together, arms extended along the body, place a gymnastic stick on your buttocks and grab both ends.

Execution: on the count of “one” slowly raise your arms up, on the count of “two” bend over as much as possible, on the count of “three” bend your right leg at the knee and reach for the gymnastic stick, on the count of “four” take the starting position, on the count of “five” slowly raise your arms up, on the count of “six” bend over as much as possible, on the count of “seven” bend your left leg at the knee and reach for the gymnastic stick, on the count of “eight” take the starting position. Repeat the exercise 15-20 times.

Exercise 19

Starting position: lying on your back, legs together, in your arms, bent at the elbows, a gymnastic stick (in front of your chest).

Execution: on the count of “one” raise your arms up, on the count of “two” bend your knees, on the count of “three” move your legs through the gymnastic stick, on the count of “four” stretch your legs up, on the count of “five” put your hands on the floor and, leaning on them, lift up the lower part of the body (“birch tree”), on the count of “six”, take the starting position. Repeat the exercise 10-15 times.

Exercise 20

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (down in front of you), hold it by the ends.

Execution: on the count of “one” raise your arms up, on the count of “two” put your hands behind your back and lower them down, on the count of “three” close your hands in the middle of the stick and bend over as much as possible, on the count of “four” take the starting position. Repeat the exercise 15-20 times.

Exercise 21

Starting position: standing on your knees, legs together, in your arms extended forward, a gymnastic stick (hold at both ends).

Execution: on the count of “one,” move your right elbow back, on the count of “two,” take the starting position, on the count of “three,” move your left elbow back, on the count of “four,” take the starting position, on the count of “five,” put your hands behind your back, on the count "six" take the starting position. Repeat the exercise 15-20 times.

Exercise 22

Starting position:

Execution: on the count of “one” bend forward, on the count of “two” bend your elbows, raising the gymnastic stick to your stomach, on the count of “three” take the starting position. Repeat the exercise 15-20 times.

Exercise 23

Starting position: standing, feet shoulder-width apart, hands bent at the elbows, gymnastic stick (behind the back).

Execution: on the count of “one” raise your arms up, on the count of “two” make a circular movement with your body clockwise, bending as much as possible, on the count of “three” take the starting position, on the count of “four” make a circular movement of your body counterclockwise, bending as much as possible, on the count of five, take the starting position. Repeat the exercise 20-25 times.

Exercise 24

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands, lowered down.

Execution: on the count of “one” raise your arms up, on the count of “two” put your hands behind your head, on the count of “three” move your right leg back, on the count of “four” bend over and touch the gymnastic stick with it, on the count of “five” return to the starting position position, at the count of “six” raise your arms up, at the count of “seven” put your hands behind your head, at the count of “eight” move your left leg back, at the count of “nine”, bending over and touching the gymnastic stick with it, at the count of “ten” take the starting position. Repeat the exercise 10-15 times.

Exercise 25

Starting position:

Execution: on the count of “one”, raise your head up and bend as much as possible, on the count of “two”, moving your hands on the stick, rise as high as possible (do not lift your pelvis and legs from the floor) and stay in this position for 6–8 seconds, on the count “three”, slowly lowering down, take the starting position. Repeat the exercise 15-20 times.

Exercise 26

Starting position: lying on your stomach, legs together, in your arms extended forward, a gymnastic stick (place vertically, holding one end).

Execution: on the count of “one”, raise your head up and bend as much as possible, on the count of “two”, moving your hands on the stick, rise as high as possible (do not lift your pelvis and legs from the floor) and stay in this position for 6-8 seconds, on the count “three” raise your right leg up, on the count of “four” lower it down, on the count “five” raise your left leg up, on the count “six” lower it down, on the count “seven”, slowly lowering down, take the starting position. Repeat the exercise 10-15 times.

Exercise 27

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands, lowered down.

Execution: on the count of “one”, take the gymnastic stick in your right hand, on the count of “two”, move it to the side, on the count of “three” lift it up, while bending your back, on the count of “four” take the starting position, on the count of “five” take the gymnastic stick in your left hand, move it to the left at the count of “six”, lift it up at the count of “seven”, while bending your back, and take the starting position at the count of “eight”. Repeat the exercise 15-20 times.

Exercise 28

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands (place vertically on the floor, holding one end).

Execution: on the count of “one” perform a squat, holding the gymnastic stick with your hands, while your knees should be to the left of it, on the count of “two” take the starting position, on the count of “three” perform a squat, holding the gymnastic stick with your hands, while your knees should be to the right of it, on the count of “four” take the starting position, on the count “five” perform a squat, holding the gymnastic stick with your hands, while it should be between the knees, on the count “six” take the starting position. Repeat the exercise 15-20 times.

Exercise 29

Starting position: standing, feet shoulder-width apart, hands down, gymnastic stick (place vertically on the floor, hold at one end).

Execution: on the count of “one”, raise your right arm up, on the count of “two” tilt to the right, while moving your left leg to the left (lean with your left hand on the gymnastic stick), on the count of “three” take the starting position, on the count of “four” raise your left hand up, on the count of “five”, bend to the left, while moving your right leg to the right (lean with your right hand on the gymnastic stick), on the count of “six”, take the starting position. Repeat the exercise 10-15 times.

Exercise 30

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands downwards (place vertically on the floor behind your back, holding one end).

Execution: on the count of “one” perform a squat, on the count of “two” bend over as much as possible and stay in this position for 6-8 seconds, on the count of “three” take the starting position. Repeat the exercise 15-20 times.

Exercise 31

Starting position: lying on your back, feet shoulder-width apart, holding a gymnastic stick in your hands.

Execution: on the count of “one” raise your arms up, on the count of “two”, having turned your arms, lower them to the right, while touching the floor with the gymnastic stick (do not lift your shoulder blades off the floor), on the count of “three” take the starting position, on the count of “four” » raise your arms up, on the count of “five”, turning your arms, lower them to the left, while touching the gymnastic stick to the floor (do not lift your shoulder blades off the floor), on the count of “six”, take the starting position. Repeat the exercise 15-20 times.

Exercise 32

Starting position: lying on your stomach, legs together, holding a gymnastic stick in your arms extended forward.

Execution: on the count of “one” raise your head and arms up, on the count of “two” raise your legs up, on the count of “three”, bending over, place your feet behind the gymnastic stick and stay in this position for 6-8 seconds, on the count of “four” take starting position. Repeat the exercise 15-20 times.

Exercise 33

Starting position: standing, feet shoulder-width apart, holding a gymnastic stick in your hands downwards (place vertically on the floor, holding one end).

Execution: on the count of “one”, raise your right leg up, on the count of “two”, throw it over the gymnastic stick and place it on the floor on the other side, on the count of “three”, throw your leg back, take the starting position, on the count of “four” raise your left leg up leg, on the count of “five”, throw it over the gymnastic stick and place it on the floor on the other side, on the count of “six”, throwing the leg back, take the starting position. Repeat the exercise 15-20 times.

This text is an introductory fragment.

In fitness, you often need a gymnastic stick to perform some exercises. This sports equipment strengthens many muscle groups well.

In addition to the fact that thanks to the stick it is possible to throw off extra pounds, it has a positive effect on the spine and prevents many disorders in its structure.

Unlike many sports equipment, exercises with a gymnastic stick can be performed at home. The stick may be different sizes, but for sports activities the most optimal, which is 1.5 centimeters in length.

However, not everyone has the means to purchase this equipment, so it can be replaced with improvised items. For example, a mop stick or any metal pipe that has the required size and diameter.

When performing exercises, you must ensure that your back and shoulders are in correct position. Only in this case can you achieve positive effect from practicing with this equipment. You can see the correct execution in the photo of exercises with a stick.

For those who have problems with the spine, exercise with a gymnastic stick becomes mandatory.

However, before compiling a set of exercises with a stick for the back, it is necessary to coordinate and obtain the recommendations of the attending physician.

Let us immediately note that exercises with equipment must be regular, only in this case the desired effect can be achieved. Most fitness trainers recommend training in the morning, before breakfast. During the session, the body will receive a positive charge of energy, and the muscles will become toned.

If you don’t have time to study in the morning, then choose any other time. But then you need to adhere to the rules. Classes can be carried out 2 hours before meals or 1 hour after meals.

Also, classes are not conducted before bedtime; you must finish the exercises two hours before you want to go to bed.

Before starting a class, be sure to do a warm-up so that your body warms up a little. This is necessary in order to avoid injury during exercise.

Basic exercises with a stick for the spine

Body turns. At this exercise the legs and pelvis remain motionless. The muscles of the abs, shoulder joint and back are involved. To perform this, you need to put the stick on your shoulders, bend your arms and slowly turn your body to the left and then to the right in this position. Performed 15 times in 3 approaches.

Body tilts. Just as in the previous exercise, the stick is placed on the shoulders, the arms are bent at the elbows. Only it is no longer turns that are performed, but tilts in different sides.

Body tilts forward. The position of the gymnastic stick and body does not change, you just need to bend forward and backward.

Lunges and squats. The arms are extended forward along with the stick. It is necessary that the arms are constantly straight, and this is how squats or lunges are performed.

Exercises with a gymnastic stick in a sitting and lying position

While sitting, bend in front and in different directions. In this exercise we place the stick behind the back. Or you can lift the top and do bends.

In another exercise, also sitting, we place the stick at the feet. The legs should be straight. The main task is to reach the stick with your hands.

Exercise lying on your stomach. The arms are extended forward along with the gymnastic stick. Feet are placed shoulder-width apart. It is necessary to lift and fix the lower and upper housing. It is advisable to hold this position for about a minute.

Exercise birch tree. You need to lie on your back. Straighten your arms shoulder-width apart and take the stick by the ends. Bend your legs at the knees, and then move them through the stick. Hands are lowered along with the equipment to the floor, and legs are straightened and stretched to the top. Then slowly lower your legs, move them back through the stick and return to the starting position. Perform the exercise 10 times for 3 approaches.

There are many more exercises with this equipment. For classes, you should choose the exercises you like most, then the sport will bring joy.

This sports equipment is aimed at strengthening many muscle groups, allowing you to bring the body into good shape. sports uniform. Exercises with a gymnastic stick for osteochondrosis are irreplaceable, the main thing is to coordinate them with your doctor.

Photo of exercises with a gymnastic stick

An approximate set of exercises with a gymnastic stick

1. I. p. – basic stance, stick behind the head.

1. – Left leg back, stick up, bend over.

2. – Lean to the left.

3. – Straighten up, stick up.

2. I. p. – legs apart, stick at the bottom with a grip at the ends.

1 – 3. – Left hand up, springy tilts to the right.

4. – I. p. The same in the other direction. Repeat 5 - 6 times.

3. I.p. – main stance, stick at the bottom at the back.

1 – 2. – Lean forward, place the stick on the floor behind you.

3 – 4. – Straighten up.

5 – 6. Lean forward, take a stick.

7 - 8. - I. p. Repeat 7 - 8 times.

4. I. p. - legs apart, stick at the top.

1 – 3. – Bend back, hold the stick in your left hand, touch the floor with the free end.

5. I. p. - lying on your stomach, holding the stick below your back with a grip on both ends.

1 – 2. – Slowly bend over, moving the stick upward with straight arms.

3. – Hold.

4. – I. p. Repeat 4 – 6 times.

6. I. p. - lying on your back, arms forward, stick horizontally.

1 – 2. – Pass your legs between your hands, the stick behind your back (stand on your shoulder blades).

3. – Hold.

4. – I. p. Repeat 4 – 6 times.

7. I. p. - basic stance, stick with one end in the left hand, the other on the floor near the left foot.

1. – Leaning on a stick, squat on your left leg, right leg straight forward (“pistol”).

Repeat 4 – 6 times.

8. I. p. - the main stance, the stick stands vertically and is held with hands.

1.– Let go of the stick, swing your left foot over it. 2. – Catch the stick – and. n. The same for the right leg. Repeat 4 - 6 times.

9. I. p. - squat, stick under the knees.

1 – 3. – Bending your elbows, stand up.

4. –I. p. Repeat 4 – 6 times.

10.I. p. – main stance, stick in front.

1. – Throw the stick up.

2 – 3. –Sit down, catch the stick with both hands.

4. – I. p. Repeat 4 – 6 times.

11.I. p. – main stance, stick below.

1. – Jump forward over the stick.

2. –Jump back over the stick into the i. n. Repeat 4 - 6 times.

An approximate set of exercises with a gymnastic stick in pairs

1. I. p. - standing facing each other, stick at the bottom in front.

1. – At the same time swing your left leg to the side, stick up. 2. – I. p. The same on the other leg.

Repeat 4 – 6 times.

2. I. p. - standing with their backs to each other, stick above their head. 1. –At the same time, lunge forward with your left leg.

2. – I. p. The same on the other leg.

Repeat 4 – 6 times.

3. I. p. - A - legs wider than shoulders, stick on shoulder blades.

B standing from behind, feet shoulder-width apart, gripping a stick with arms bent at the elbows.

1 – 3. – A – tilts to the left; B – lightly pressing the stick helps you bend over.

4. – I. p. Repeat 4 – 6 times.

4. I. p. - sitting with straight legs back to each other, stick at the top. 1. – A – forward tilt; B, bending his legs, resting his feet on the floor, lies on A’s shoulders. 2. – I. p. Repeat 4 – 6 times.

5. I. p. - And lying on your stomach, a stick on your shoulder blades, pressed with your arms bent behind your head, fingers intertwined; B standing with your feet apart, leaning forward, holding a stick. 1 – 2. – A slowly bends back, B easily pulls the stick up. 3 – 4. – A slowly descends into i. p.; B holds the stick lightly. Repeat 4 - 6 times.

6. I. p. - And lying on your back, a stick on your shoulder blades, pressed, fingers intertwined; B legs apart, bent over, gripping the stick with both hands. 1 – 2. – B pulls the stick up and lifts A to his feet (girls - to a sitting position). 3 – 4 – and. p. Repeat 4 – 6 times.

7. I. p. - standing facing each other, legs apart, right hand forward - up, left forward - down, grab a stick located vertically between partners. 1. – Sit down at the same time. 2 – 3. – A twists the stick from his partner’s hands, B moderately resists. 4. – I. p. Repeat 4 - 6 times.

8. I. p. - And lying on your back, the stick horizontally in front; B, from the side of the head, lie down with your hands supporting you on a stick. 1. – A – arms straight, B bends his arms at the elbows. 2. – A – arms straight, B extends his arms. 3. – A bends his arms, B – arms straight. 4. – I. p. Repeat 4 - 6 times.

9. I. p. - standing with your back to each other, the stick horizontally at the top. 1 – 2. – A, leaning forward, lifts B onto his back. 3 – 4. – B performs a back somersault with his hands supported on a stick into a standing position on the floor. Repeat 4 – 6 times.

10. I. p. - A - legs apart, holds the stick horizontally in front of you at waist level with both hands on the right at one end; B, standing opposite the stick, puts his left hand on A’s shoulder, grabs the stick with his right, leaning his left hand on A’s shoulder. 1 – 2. – B performs a jump, bending his legs, over the stick.

11. I. p. - standing facing each other at a distance of three to four steps. Throwing a stick horizontally with both hands with a grip from below, from above; the same with the other hand; the same thing - throw a stick so that it maintains a vertical position all the time. Perform for 30 – 50 seconds.

The letter A describes the actions of one student, and the letter B describes the actions of another.

Basic ways to hold a gymnastic stick:

1. Grip with two hands: at the ends; for the middle; hold the middle with one hand and the end with the other.

2. Grip with one hand: end, middle.

Grips with two or one hand can be in any part of the stick.

Grips differentiated based on the position of the hands:

a) from above (with the stick positioned below, the back of the hand is directed forward);

b) from below (with the stick positioned below, fingers pointing forward);

c) mixed (one hand on top, the other below);

d) reverse (obtained from an underhand grip as a result of turning the hand inward, for example when twisting).

Basic positions of the stick:

1. Stick to shoulder. The stick is held at one end with the right hand (index finger and thumb) at the right shoulder. From this starting position, the stick is moved to the starting position down (by grabbing the free end with the left hand). When running, it is recommended to hold the stick not to the shoulder, but in the “hand” (grip in the middle).

2. “At ease” with a stick. Gymnastic stance “at ease”, the left end of the stick touches the floor near the toe of the left foot.

3. Stick below. The arms are lowered, the stick is pressed to the hips and held by the ends.

4. Stick in front. The stick is held by the ends at shoulder height with straight hands.

5. Stick on the chest. The stick is held by the ends with bent arms at shoulder height.

6. Stick on the shoulder blades. The stick is held by the ends with bent arms behind the head, touching the shoulder blades.

7. Stick up (over your head). The stick is held by the ends with straight arms raised upward.

8. Stick on the head. The arms are bent so that the stick touches the head from above.

9. Stick behind the head. The stick is held by the ends with bent arms at neck level.

10. Stick below at the back (behind the back). The stick is held by the ends with straight hands, touching the hips from behind.

11. Stick from the front with a mixed grip. Right hand on top, left hand below, stick parallel to the body.

Intermediate stick positions:

1. Stick forward - downwards. The stick is held by the ends in front, the arms are bent at an angle of 45 degrees forward downwards.

2. The stick in front is up. The same, but arms at an angle of 45 degrees forward - up.

Changing the height and position of the stick:

The stick is moved from one position to another:

1) the shortest path (usually by raising and lowering, bending and straightening the arms);

2) arcuate and circular movements (the stick moves with the hands or rotates around one of the ends - the free end describes a circle or arc);

3) turning over (the position of the stick changes simultaneously with the change in grip from below in reverse grip) and twisting (movement in the opposite direction, without letting go of the stick).

A set of exercises with a gymnastic stick

1. Standing, legs apart, stick at the top in outstretched arms. The grip is wide. Turn the stick left and right in the horizontal plane until the arms are completely crossed.

Gymnastic stick turns

2. Standing left hand stretched forward. Grab the middle of the stick. Rotating the gymnastic stick left and right is like a propeller. Repeat the exercise, moving your hand not forward, but to the side. Change hands and do the same for your right hand.

3. Standing bent over, leaning straight on a stickhands . Two or three springy sways up and down.

Backbends supported by a stick

4. Standing on one leg, place the stick on the toe of the second leg, which is suspended. Maintain the balance of the stick for several seconds without touching it with your hand. Change your leg.

5. Standing, the stick is vertical in front of you, with the end resting on the floor. Holding it with your hand, swing your straight leg over the stick. Alternately with the left and right foot.

Swinging a stick with your foot

6. An exercise similar to the previous one with the only difference being that the stick stands on the side and, swinging it with your foot, you need to swing to the sides, and this is more difficult.

Swinging a stick by swinging your leg to the side

7. Standing, holding a gymnastic stick in your lowered hand, parallel to the floor. Grab the end. Describing circles with a stick alternately to the left and right side, jump over the stick.

Jumping stick

8. In a stand on the shoulder blades, supported by a stick. Bend the torso forward. Try not to lift the stick from the floor.

Tilts from the "candle" position

9. Standing hands up, they took a stick wide grip. We lunge alternately with the right and left leg wide forward. At the same time as the lunge, we try to pull the stick back and bend as much as possible.

10. Kneeling. Holding the stick by the end with both hands, raise it up like a sword. It is necessary to draw a circle in the air with the “edge of a sword”. In this case, the hands must remain motionless, and all movement is performed due to circular motion body. Execute left and right.

Circular rotations

11. While standing, take the stick with a medium grip and lift it above your head. Make three springy bends forward. Do not slouch your back, bend at the waist, move the gymnastic stick back - up.

Bend forward, hands with a stick at the top

12. Standing, the stick is taken with a wide grip and is held behind the back in the lowered hands. Make three springy bends forward. Do not slouch your back, bend at the lower back, and move the gymnastic stick upward.

Bend forward, hands with a stick below

13. Standing, feet wider than shoulder width, toes apart. Take the stick with a medium grip and lift it above your head. Bend your right leg and at the same time bend in the direction of the straight left leg. At the same time, lower the stick behind your head and place it on your shoulder blades. Return to starting position. Repeat the exercise, bending your left leg and leaning in the direction of the straight right leg.

14. In the shoulder blade stand, just like in exercise No. 8. A stick behind your back. Only instead of bending, perform counter swings with your legs - “scissors”. Try to touch the floor behind your head with your toes.

15. Lying on your back, take the stick with a medium grip and extend it in front of you. Bend your legs alternately and move them forward and backward under the stick. Repeat the exercise, bringing both legs under the stick at the same time.

Bending your legs, carry them under the stick

16. Sitting on the floor, stick in arms extended forward. Leaning your heels into the stick, straighten your legs.

17. Standing with your feet wider than your shoulders, toes apart, take a gymnastics stick with a wide grip, bring it behind your back and lower it onto your shoulder blades. Perform bending and at the same time turning the body to the sides - “mill”.

Tilts with turns

Exercises with a gymnastic stick

Tracy Anderson and Gwyneth Paltrow

"I love working with Gwyneth - she's always enthusiastic and ready to take on any challenge," explains Anderson. - The gymnastic stick complex is one of my latest inventions, which allows you to work out all muscle groups. The pole stabilizes the position of the body, which, on the one hand, makes life easier, and on the other hand, allows you to exercise more effectively. By the way, you don’t have to buy a special gymnastics stick: a wooden handle from a mop will do just fine!”

Strengthens the muscles of the abs, buttocks and legs.

Place your feet shoulder-width apart; place the stick to your right. Extend your right leg forward, with your foot slightly turned to the right (see photo). Holding the stick, lean forward, stretch your right leg back and up; the left hand is lowered to the floor. Return to starting position; repeat 20 times. Perform in the other direction.

Strengthens the muscles of the buttocks and thighs.

Stand straight, heels together, toes apart. Place the stick in front of you and hold onto it with your left hand. Squat deeply (see photo), then stand up in one motion, extend your left leg back and up, and bend your body forward. Return to starting position; repeat 20 times. Switch arms and legs.

Strengthens the muscles of the arms, back, abs, buttocks and legs.

Place the stick horizontally behind your back, just below shoulder level. Holding it with your hands, kneel down, bend over, turning to the right, and rest the end of the stick on the floor (see photo). Turn your pelvis to the left and lift your left knee off the floor; the leg is bent, the lower leg and foot look back. Lift with rocking movements bent leg as high as possible, and then straighten it. Repeat 20 times. Perform in the other direction.

Strengthens the muscles of the buttocks, shoulders, arms, abs and legs.

Get on your knees, place the stick between your legs, bend over, reach between your thighs and grab the stick; Place your left hand on the floor. Raise your left thigh to a position parallel to the floor (see photo); return to the starting position, but do not place your knee on the floor. Then, in one motion, lower your left forearm to the floor, lift your left leg and straighten it diagonally upward. Return to the starting position. Repeat 20 times, alternating movements. Switch sides.

Strengthens the muscles of the shoulders, abs, buttocks and legs.

Kneel down, place the stick at your right knee, put your left hand behind your back and grab the stick with it; right hand on the floor. Place your left shin over your right heel (see photo). Straighten your leg diagonally up and lower it to the starting position. Repeat 20 times. Switch sides.

Strengthens the muscles of the shoulders, arms, back, abs, buttocks and legs.

Take the position as in the photo: right forearm and thigh on the floor, left arm extended, right leg bent, left toe on the floor behind the right shin. Push off the floor, roll onto your right knee, and extend your left leg up. Return to the starting position. Repeat 20 times. Switch sides.

Perform the exercises four times a week, 20 times each. Once you feel ready for more, increase the number of repetitions to 30.

Exercises with a gymnastic stick for boys 11-12 years old (grades 5-6, Fig. 5)

Rice. 5. Exercises with a gymnastic stick

1. I. p. - stand with your feet together, stick down. 1 - stick up, left to the side, stretch - inhale; 2 - lunge to the left, stick the stick down and back, twisting with straight arms - exhale; 3 - with a push with the left, take the position on the count “1”; 4 - placing the left stick down. Repeat 6 times.
2. I. p. - stand with your feet together, stick vertically forward on the floor, resting your hands on the upper end. 1-3 - three springy bends with an arched back, maintaining support on the stick with straight arms - exhale; 4 - straighten up - inhale. Perform 5-6 times.
3. I. p. - stand with your feet together, stick down. 1 - right to the side on the toe, stick vertical to the left shoulder; 2-3 - two springy tilts to the right; 4 - return to i. n. The same in the other direction. Breathing is uniform. Repeat 5-7 times.
4. I. p. - stand with your feet together, stick horizontally behind your back. 1-2 - squat, kneeling, bend over; 3-4 - return to i. n. Breathing is uniform. Repeat 6-8 times.
5. I. p. - stand with legs apart, stick down. 1 - with the body turned to the left, tilt, stick on the floor to the left - exhale; 2 - straighten up, turning your torso to the right, arms to the sides, palms up, jerk your arms back - inhale; 3 - repeating the position on the count “1”, take a stick; 4 - return to i. n. The same in the other direction. Repeat 5-6 times in each direction.
6. I. p. - lying on your back, stick up, grip shoulder-width apart. 1-2 - grouping, pass the stick over your legs back - exhale; 3-4 - straighten your legs, lower them to the floor, - inhale. The same thing, threading the legs back. Repeat 6-8 times.
7. I. p. - sit your legs apart (wider), resting your feet on a stick, grip shoulder-width apart. 1-2 - two springy inclinations - exhale; 3-4 - pause - inhale. 6-8 times.
8. I. p. - stand with your feet together, stick vertically forward on the floor, resting your hands on the upper end. 1-2 - right back with a forward bend, balance on the left; 3-4 - return to i. n. The same on the right. Breathing is uniform. Repeat 4-6 times.
9. I. p. - stand with your feet together, hands on your waist, stick on the floor at your side. Jumping sideways over a stick. Breathing is uniform. Perform 20-25 jumps.
Option. 1 - balance; 2-3 - two springy movements of the leg back; 4 - return to i. p.