Outdoor switchgear complexes with gymnastic sticks

Complex No. 1

2- I.p.

3- Also left.

4- I.p.

1- Tilt the body 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 at the bottom

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

2-I.P

3-stick up left leg put on a sock

I.P

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

1-rotate your hands inward

2-rotation in outside

I.P. Stick up.

1-tilt torso to the right

2-I.P

3-torso tilt to the left

4-I.P

I.P. Stick forward.

1-tilt forward, stick to the floor.

2-I.P

3-tilt forward lift the stick

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

1 lunge

2-I.P

3-lunge left

IP stick at the bottom.

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 side

Complex No. 3

Outdoor switchgear in a circle with a gymnastic stick. 1) I.p. – o.s. 1 - hands forward, 2 - hands up, 3 - hands forward 4 - sp. 6-8 times. 2) I.p. - stick horizontally down 1- stick up, left foot back on the toe 2 - sp. 3) I. p. - stand legs apart, arms up 1 - tilt to the 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, tilt forward with an interception of hands. 6) Balance on one leg. 7) Jumping.

Complex No. 4

A) I.P. - standing, feet together, stick below

1-stick on the chest

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

3-go down on the whole foot, stick on the chest

4-stick down;

B) I.P. - standing, feet together, stick below

1-2 stick up

3-4 take the stick back down

5-8 I.P.;

C) I.P. - standing, legs apart, stick below

1-tilt forward, stick to the floor

2- straighten up, arms up

3-tilt forward, take a stick

4-I.P.;

D) I.P. - standing, legs apart, stick at the bottom behind, grip from above slightly wider than shoulders

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

3-4 I.P.;

D) I.P. - standing, legs apart, stick behind the head (on the 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-torso turn to the right, stick up

2-I.P.

3-torso turn to the left

4-I.P.;

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

1-2 lean forward, put 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, legs together, stick at the top

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

2-I.P.

3-4 the same with the other leg;

I) I.P. - standing, feet together, stick below

1-crouch, stick up

2-get up, stick down-behind

3-crouch, stick up

4-I.P.;

K) I.P. - standing, legs apart, stick behind the back (bottom-back), grip wider than shoulders

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

2-I.P.

3-4 the same from the other leg;

L) I.P. - semi-squat, stick in outstretched hands

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 behind the toe

2- I.p.

3- Also left.

4- I.p.

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

1- Tilt the body to the right.

2- I.p.

3- Also to the left.

4-I.p.

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

1- Turn the body to the right.

2- I.p.

3-Also to the left.

4-I.p.

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

1 - tilt forward, stick to the floor.

2-I.p.

I. p. - stand legs together, stick horizontally behind the 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 legs apart, stick below.

1- Hands up- inhale.

Complex No. 6

a) I.p. - stick in front on outstretched arms.

Rotate one way

On the other side

b) I.p. - stick in front on outstretched arms.

1 - rise on toes, stick down

2 - I.p.

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

1 - torso 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 the back

1-3 - lean forward, stick up

4 - I.p.

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

1 - swing left leg back

2 - I.p.

3-4 - too, with the right foot

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

1 - swing left leg to the side

2 - I.p.

3-4 - also, with the right foot

h) I.p. –o.s. stick at the bottom

1 - crouching, 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 see what benefits such training brings, and how to properly perform them.

What is a gym stick?

Gymnastic stick - universal sports equipment, which is mainly used in the period after injuries and for physiotherapy exercises(for example, when cervicothoracic osteochondrosis, arthritis and other diseases).

Important! The length of the projectile must 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 provides the following benefits:

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

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

A set of exercises with a stick

Charging with a gymnastic stick is an exercise 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 top grip bending your arms at the elbows. Gently turn the torso without changing the position of the legs and pelvis.
slopes	The tool is on the shoulders. Hold the projectile with an overhand grip with bent elbows. Without straining the muscles of the neck, tilt the body to the right. Return to starting position. Tilt to the left. Return to starting position. Lean forward as far as possible without changing the position of the head and neck. Return to starting position. Bend back, keeping your neck and back straight. Return to 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 starting position.
Squats	Extend the projectile in front of you with straight arms. Perform a squat (the line of the hips should be parallel to the floor).
Lunges	Extend the instrument in front of you with straight arms. Step right foot forward. Sit down until your knee touches the floor. Repeat with the left leg.

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

sitting

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

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Lying

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Exercise rules

Basic Rules effective gymnastics are as follows:

• classes are best done in the morning;
• do not use an object that is too heavy;
• before training, you should do a little warm-up;
• charge smoothly;
• in case of pain, you need to stop gymnastics.

Exercises with a gymnastic stick are suitable for both the prevention of diseases and their treatment. Regular exercise will help to cope with a painful condition and improve 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

Initial position: standing,

Performance: on the count of "one" turn the torso to the left, while the legs remain in place, on the count of "two" take initial position, on the count of "three" turn the torso to the right, on the count of "four" take the starting position. Repeat the exercise 15-20 times.

Exercise 2

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

Performance: at the count of "one" turn the torso to the right, at the count of "two" take the starting position, at the count of "three" turn the torso to the left, at the count of "four" take the starting position, at the count of "five" lean forward, at the count of "six" take starting position, at the expense of "seven" bend back, at the expense of "eight" take the starting position. Repeat the exercise 15-20 times.

Exercise 3

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

Performance: on the count of "one" raise your hands up, on the count of "two" tilt to the right, on the count of "three" take the starting position, on the count of "four" raise your hands up, on the count of "five" tilt to the left, on the count of "six" take the starting position. Repeat the exercise 15-20 times.

Exercise 4

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

Performance: on the count of "one" raise your hands up, on the count of "two" take your hands back, on the count of "three" raise your hands up, on the count of "four" take the starting position. Repeat the exercise 15-20 times.

Exercise 5

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

Performance: on at the expense of "one" lean forward, at the expense of "two" deploy upper part body to the right, at the expense of "three" - to the left, at the expense of "four" take the starting position. Repeat the exercise 15-20 times.

Exercise 6

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

Performance: at the count of "one" lean forward, at the count of "two" bend in the back as much as possible, at the count of "three" raise your arms back and up, at the count of "four" take the starting position. Repeat the exercise 15-20 times.

Exercise 7

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

Performance: on the count of “one”, raise the right hand up, lower the 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 the left hand up, lower the right hand down , while turning the stick, at the expense of "five" tilt to the right, at the expense of "six" take the starting position. Repeat the exercise 15-20 times.

Exercise 8

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

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

Exercise 9

Initial position: standing, feet shoulder-width apart, in the hands of a gymnastic stick.

Performance: on the count of "one" stretch your arms forward, on the count of "two" do a squat, while keeping your legs together, on the count of "three" take the starting position, on the count of "four" stretch your arms forward, on the count of "five" do a squat, spreading knees to the sides, at the expense of "six" to take the starting position. Repeat the exercise 15-20 times.

Exercise 10

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

Performance: on the count of "one" raise your hands 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

Initial position: sitting, feet shoulder-width apart, in arms bent at the elbows, a gymnastic stick (behind).

Performance: on the count of "one" raise your hands up, on the count of "two" turn the torso to the left, on the count of "three" turn the torso to the right, on the count of "four" take the starting position, on the count of "five" raise your hands up, on the count of "six" bend as much as possible, linger in this position for 6-8 seconds, at the expense of "seven" take the starting position. Repeat the exercise 15-20 times.

Exercise 12

Initial position: kneeling, legs together, in the hands of a gymnastic stick.

Performance: on the count of "one" raise your hands up, on the count of "two" lean forward and put the gymnastic stick on the floor, on the count of "three" raise your hands up, on the count of "four" lean 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, at the expense of "six" raise your hands up, at the expense of "seven" bend back as much as possible and take the gymnastic stick, at the expense of "eight" take the starting position. Repeat the exercise 10-15 times.

Exercise 13

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

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

Exercise 14

Initial position:

Performance: on the count of "one" raise your hands 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 linger in this position for 6-8 s, on the count " four" to take the starting position. Repeat the exercise 10-15 times.

Exercise 15

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

Performance: on the count of "one" raise the left leg to the left, on the count of "two" tilt to the left without lowering the leg, on the count of "three" take the starting position, on the count of "four" raise the right leg to the right, on the count of "five" tilt to the right , without lowering the leg, at the expense of "six" to take the starting position. Repeat the exercise 15-20 times.

Exercise 16

Initial position: standing, legs together, hands on the belt, behind the back in the elbow bends a gymnastic stick.

Performance: on the count of “one”, bring the left leg behind the right, on the count of “two”, tilt to the right, on the count of “three”, take the starting position, on the count of “four”, bring the right leg behind the left, on the count of “five”, tilt to the left, on at the expense of "six" take the starting position, at the expense of "seven" lean forward, at the expense of "eight" take the starting position. Repeat the exercise 15-20 times.

Exercise 17

Initial position:

Performance: on the count of "one" slowly raise your hands up, on the count of "two" bend 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

Initial position: lying on the stomach, legs together, arms extended along the body, put the gymnastic stick on the buttocks and take both ends.

Performance: on the count of "one" slowly raise your hands up, on the count of "two" bend 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 hands up, at the count of "six" bend as much as possible, at the count of "seven" bend your left leg at the knee and reach for the gymnastic stick, at the count of "eight" take the starting position. Repeat the exercise 15-20 times.

Exercise 19

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

Performance: on the count of "one" raise your hands up, on the count of "two" bend your knees, on the count of "three" put 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”), at the expense of “six”, take the starting position. Repeat the exercise 10-15 times.

Exercise 20

Initial position: standing, feet shoulder-width apart, in the hands of a gymnastic stick (below in front of you), hold the ends.

Performance: on the count of "one" raise your hands 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 as much as possible, on the count of "four" take the starting position. Repeat the exercise 15-20 times.

Exercise 21

Initial position: kneeling, legs together, in arms extended forward, gymnastic stick (hold at both ends).

Performance: on the count of "one" take the right elbow back, on the count of "two" take the starting position, on the count of "three" take the 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" to take the starting position. Repeat the exercise 15-20 times.

Exercise 22

Initial position:

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

Exercise 23

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

Performance: on the count of "one" raise your hands up, on the count of "two" make a circular motion of the body clockwise, bending as much as possible, on the count of "three" take the starting position, on the count of "four" make a circular motion of the body counterclockwise, bending as much as possible, on the count of five, take the starting position. Repeat the exercise 20-25 times.

Exercise 24

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

Performance: on the count of "one" raise your hands up, on the count of "two" put your hands behind your head, on the count of "three" take your right leg back, on the count of "four", bending over, touch it to the gymnastic stick, on the count of "five" take the original position, at the expense of "six" raise your hands up, at the expense of "seven" put your hands behind your head, at the expense of "eight" take your left leg back, at the expense of "nine", bending over, touch it to the gymnastic stick, at the expense of "ten" take the starting position. Repeat the exercise 10-15 times.

Exercise 25

Initial position:

Performance: on the count of "one", raise your head up and bend as much as possible, on the count of "two", rearranging your hands on the stick, rise as high as possible (do not tear your pelvis and legs off the floor) and stay in this position for 6 - 8 s, on the account "three", slowly lowering down, take the starting position. Repeat the exercise 15-20 times.

Exercise 26

Initial position: lying on the stomach, legs together, in the hands extended forward, a gymnastic stick (put vertically, holding at one end).

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

Exercise 27

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

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

Exercise 28

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

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

Exercise 29

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

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

Exercise 30

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

Performance: on the count of "one" perform a squat, on the count of "two" bend 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

Initial position: lying on your back, feet shoulder-width apart, in the hands of a gymnastic stick.

Performance: on the count of "one" raise your hands up, on the count of "two", turning your arms, lower them to the right, while touching the floor with a gymnastic stick (do not tear your shoulder blades off the floor), on the count of "three" take the starting position, on the count of "four "raise your hands up, at the count of five, turning your arms, lower them to the left, while touching the floor with a gymnastic stick (do not tear your shoulder blades off the floor), at the count of six, take the starting position. Repeat the exercise 15-20 times.

Exercise 32

Initial position: lying on the stomach, legs together, in the arms extended forward, a gymnastic stick.

Performance: 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, put your feet behind the gymnastic stick and linger in this position for 6-8 s, on the count of "four" take initial position. Repeat the exercise 15-20 times.

Exercise 33

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

Performance: on the count of "one" raise the right leg up, on the count of "two" throw it over the gymnastic stick and put it on the floor on the other side, on the count of "three", throwing the leg back, take the starting position, on the count of "four" lift up the left leg, on the count of "five" throw it over the gymnastic stick and put 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 piece.

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

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

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

However, not everyone has the means to purchase this inventory, 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, it is necessary to ensure that the back and shoulders are in correct position. Only in this case can one achieve positive effect from activities with this inventory. The correctness of the execution can be seen in the photo of exercises with a stick.

For those who have problems with the spine, exercises with a gymnastic stick become mandatory.

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

We note right away that classes with inventory should be regular, only in this case the desired effect can be achieved. Most fitness trainers recommend exercising in the morning, before breakfast. During the session, the body will receive a positive charge of energy, and the muscles will tone up.

If there is no time to conduct classes in the morning, then choose any other time. But then you have to follow the rules. Classes can be carried out 2 hours before a meal or 1 hour after a meal.

Also, classes are not held before bedtime, it is necessary to finish the exercises two hours before you want to go to bed.

Before starting a workout, it is imperative to warm up so that the body warms up a little. This is necessary in order to avoid injury during the exercise.

Basic exercises with a stick for the spine

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

Body slopes. Just as in the previous exercise, the stick is placed on the shoulders, the arms are bent at the elbows. Only not turns are already performed, but inclinations in different sides.

Body tilt forward. The position of the gymnastic stick and the body does not change, only you need to lean 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

Sitting, tilts are performed in front and in different directions. The stick in this exercise is placed behind the back. Or you can lift its top and perform slopes.

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

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

Birch exercise. You need to lie on your back. Straighten your arms shoulder-width apart, take the stick by the ends. Bend your legs at the knees, and then pass them through the stick. Hands are lowered along with the inventory to the floor, and the legs are straightened and stretched to the top. After slowly lowering the legs, draw back through the stick and return to the starting position. Perform the exercise 10 times in 3 sets.

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

This sports equipment is aimed at strengthening many muscle groups, allows you to bring the body into a good sportswear. Exercise with a gymnastic stick for osteochondrosis is not interchangeable, 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. - the main stance, a stick behind the head.

1. - Left foot 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 on 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. - the main rack, a stick at the bottom at the back.

1 - 2. - Lean forward, put the stick on the floor from behind.

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. - Lean back, stick in the left hand, touch the floor with the free end.

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

1 - 2. - Slowly bend, moving the stick with straight arms up.

3. - Hold.

4. - I. p. Repeat 4 - 6 times.

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

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

3. - Hold.

4. - I. p. Repeat 4 - 6 times.

7. I. p. - the main stance, a stick with one end in the left hand, the second on the floor at the left foot.

1. - Leaning on a stick, sit down 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 by hands.

1.- Release the stick, make a jump with the left foot over it. 2. - Catch a stick - and. n. The same to the right leg. Repeat 4 - 6 times.

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

1 - 3. - Bending your arms at the elbows, stand up.

4. -I. n. Repeat 4 - 6 times.

10.I. n. - main stand, 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 stand, stick below.

1. - Jump forward over the stick.

2. -Jump back over the stick to and. n. Repeat 4-6 times.

An approximate set of exercises with a gymnastic stick in pairs

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

1. - Simultaneously swing the 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, a stick above their heads. 1. - Simultaneously lunge forward with the left foot.

2. - I. p. The same on the other leg.

Repeat 4 - 6 times.

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

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

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

4. - I. p. Repeat 4 - 6 times.

4. I. p. - gray-haired with straight legs with their backs to each other, a stick at the top. 1. - A - tilt forward; B, bending his legs, resting his feet on the floor, lies on the shoulders of A. 2. - I. p. Repeat 4 - 6 times.

5. I. p. - And lying on the stomach, a stick on the shoulder blades, pressed with arms bent behind the head, fingers intertwined; B standing legs apart, leaning forward, holding a stick. 12 . - A slowly bends back, B easily pulls the stick up. 3 - 4. - A slowly descends into and. P.; B holds the stick lightly. Repeat 4 - 6 times.

6. I. p. - And lying on your back, a stick on the shoulder blades, pressed, fingers intertwined; B legs apart, tilted, 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. n. Repeat 4 - 6 times.

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

8. I. p. - And lying on your back, the stick is horizontally in front; B from the side of the head, emphasis lying with support on a stick with hands. 1. - A - arms are straight, B bends his arms at the elbows. 2. - A - arms straight, B unbends arms. 3. - A bends his arms, B - his arms are straight. 4. - I. p. Repeat 4 - 6 times.

9. I. p. - standing with their backs to each other, the stick is horizontally at the top. 1 - 2. - A, leaning forward, lifts B on his back. 3 - 4. - B performs a somersault back with his hands resting on a stick in a rack on the floor. Repeat 4-6 times.

10. I. p. - A - legs apart, holds a stick horizontally in front of him at waist level with two hands on the right at one end; B, standing against the stick, puts his left hand on A's shoulder, grabs the stick with his right hand, 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 the stick horizontally with both hands with a grip from below, from above; the same with the other hand; the same is to throw a stick so that it maintains a vertical position all the time. Perform within 30 - 50 seconds.

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

The main ways to hold a gymnastic stick:

1. Grip with two hands: by the ends; for the middle; one hand for the middle, the other for the end.

2. Grip with one hand: for the end, for the middle.

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

grips distinguished based on the position of the brushes:

a) from above (when the stick is at the bottom, the back of the hand is directed forward);

b) from below (when the stick is at the bottom, fingers point forward);

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

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

The main provisions of the stick:

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

2. With a stick "at ease". Gymnastic stand "at ease", the left end of the stick touches the floor near the toe of the left leg.

3. Stick at the bottom. Hands are lowered, the stick is pressed to the hips and held by the grip on the ends.

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

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 up.

8. Stick on the head. The arms are bent so that the stick touches the top of the head.

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

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

11. Stick in front with a mixed grip. The right hand is on top, the left is below, the stick is parallel to the body.

Intermediate stick positions:

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

2. Stick in front - up. The same, but the 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 way (usually raising and lowering, bending and unbending 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 (moving in the opposite direction without releasing the stick from the hands).

A set of exercises with a gymnastic stick

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

Turns of the gymnastic stick

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

3. Standing in an incline, leaning straight on a stickhands . Two - three springy swings up and down.

Bending with a stick

4. Standing on one leg, put a stick on the toe of the second leg, which is on weight. Hold the balance of the stick for a few seconds without touching it with your hand. Change your leg.

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

Swinging a stick with your foot

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

Swinging a stick using a leg swing to the side

7. Standing, gymnastic stick in the 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.

Stick jumping

8. In a stand on the shoulder blades, support on a stick. Torso forward. Try not to lift the stick off the floor.

Tilts from the "candle" position

9. Standing hands up, they took a stick wide grip. We make lunges alternately with the right and left legs wide forward. Simultaneously with the lunge, we try to take the stick back and bend as much as possible.

10. Kneeling. Holding the stick with both hands at the end, raise it up like a sword. It is necessary to draw a circle in the air with the “edge of the sword”. In this case, the hands should remain motionless, and all movement is performed due to roundabout torso. Run right and left.

Circular rotations

11. Standing, take the stick with a medium grip and raise it above your head. Make three springy forward bends. Do not slouch your back, bend in the lower back, take the gymnastic stick back - up.

Forward bends, hands with a stick at the top

12. Standing, the stick is taken with a wide grip and is behind the back in lowered hands. Make three springy forward bends. Do not stoop your back, bend at the waist, lift the gymnastic stick up.

Forward bends, hands with a stick below

13. Standing, legs wider than shoulders, socks apart. Take a stick with a medium grip and raise it above your head. Bend the right leg, at the same time tilt in the direction of the straight left leg. At the same time, lower the stick behind the head and put it on the shoulder blades. Return to starting position. Repeat the exercise, bending the left leg and leaning in the direction of the straight right.

14. In the stand on the shoulder blades, as well as in exercise No. 8. Stick on the back. Only instead of tilting, perform oncoming 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 stretch it out in front of you. Bending legs alternately, carry them under the stick forward and backward. Repeat the exercise, passing both legs under the stick at the same time.

Bending your legs, carry them under the stick

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

17. Standing, legs wider than shoulders, socks apart, take a gymnastic stick with a wide grip, put it behind your back and lower it onto your shoulder blades. Perform tilts and at the same time turn the body to the sides - “windmill”.

Tilts with turns

Exercises with a gymnastic stick

Tracey Anderson and Gwyneth Paltrow

“I love working with Gwyneth - she is always enthusiastic and ready for any challenge,” explains Anderson. - The complex with a gymnastic stick 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 efficiently. By the way, it is not necessary to buy a special gymnastic stick: a wooden handle from a mop is also suitable!

Strengthens the muscles of the press, buttocks and legs.

Spread your feet shoulder-width apart; place the stick to your right. Stretch your right leg forward, the foot is slightly turned to the right (see photo). Holding onto 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. Run to the other side.

Strengthens the muscles of the buttocks and thighs.

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

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. Raise with a rocking motion bent leg as high as possible, and then straighten it. Repeat 20 times. Run to the other side.

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; rest 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 put your knee on the floor. Then, in one motion, lower your left forearm to the floor, lift your left leg and straighten it diagonally upwards. Return to starting position. Repeat 20 times, alternating movements. Change sides.

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

Get on your knees, 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 to the starting position. Repeat 20 times. Change side.

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

Take a 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 stretch your left leg up. Return to starting position. Repeat 20 times. Change sides.

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

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

Rice. 5. Exercises with a gymnastic stick

1. I. p. - stand legs together, stick down. 1 - stick up, left to the side, stretch - inhale; 2 - lunge to the left, stick down and back, twisting with straight arms, - exhale; 3 - push the left to take position on the account - "1"; 4 - putting the left stick down. Repeat 6 times.
2. I. p. - stand legs together, stick vertically forward on the floor, resting your hands on the upper end. 1-3 - three springy slopes with an arched back, keeping the support on the stick with straight arms, - exhale; 4 - straighten up - inhale. Run 5-6 times.
3. I. p. - stand legs together, stick down. 1 - right to the side on the toe, stick vertically to the left shoulder; 2-3 - two springy slopes to the right; 4 - return to and. n. The same in the other direction. Breathing is even. Repeat 5-7 times.
4. I. p. - stand legs together, stick horizontally behind the back. 1-2 - squat, kneeling, bend over; 3-4 - return to and. n. Breathing is uniform. Repeat 6-8 times.
5. I. p. - stand legs apart, stick down. 1 - with the body turned to the left, tilt, stick on the floor on the left - exhale; 2 - straighten up with the body turning to the right, arms to the sides, palms up, jerking the arms back - inhale; 3 - repeating the position at the expense of "1", take a stick; 4 - return to and. n. The same in the other direction. Repeat 5-6 times on each side.
6. I. p. - lying on your back, stick up, grip shoulder width apart. 1-2 - grouping, pass the stick over the legs back - exhale; 3-4 - straightening the legs, lower them to the floor - inhale. The same, passing the legs back. Repeat 6-8 times.
7. I. p. - gray legs apart (wider), resting your feet on a stick, grip shoulder-width apart. 1-2 - two springy slopes - exhale; 3-4 - pause - inhale. 6-8 times.
8. I. p. - stand legs together, stick vertically forward on the floor, resting your hands on the upper end. 1-2 - right back with an inclination forward, balance on the left; 3-4 - return to and. n. The same on the right. Breathing is even. Repeat 4-6 times.
9. I. p. - stand legs together, hands on the belt, stick on the floor on the side. Jumping sideways over a stick. Breathing is even. Perform 20-25 jumps.
Option. 1 - balance; 2-3 - two springy foot movements back; 4 - return to and. P.