A set of exercises with a gymnastic stick with pictures for children, schoolchildren, adults, the elderly, for the spine and joints, neck, trunk muscles, for scoliosis

The best exercises with a gymnastic stick.

Side bends.

Torso rotations.

Lunges.

Birch.

Squats.

Benefits of a set of exercises with a gymnastic stick.

A bodybar or gymnastic stick is a popular sports equipment that is often used in various workouts. By performing movements with it, you can achieve excellent results in the shortest possible time, losing a few extra pounds and pumping up different muscle groups. Competently create a set of exercises with a gymnastic stick, and we will help you with this.

Rules for performing exercises with a gymnastic stick

When performing a set of exercises with a gymnastic stick, it is important to follow a certain list of rules:

If the gymnastic stick is held in front of you and all movements are directed in this direction, it is recommended to bend your arms at the elbows. The stick should be located opposite the collarbone, held with a wide grip.
If you need to straighten your arms completely, then it is important to place the gymnastic equipment in line with the floor surface, and your legs at shoulder width.
When lifting the stick, your arms must be kept extended opposite each other.
If the equipment is held in bent arms, then it is recommended to lower the object below the line of the shoulder blades.
If you need to hold a gymnastic apparatus with your arms wide apart, then when performing an exercise of this type, your arms must be bent.

Squats on a bench/chair

To learn how to squat correctly, you can practice squatting on a chair/bench. The chair should be of such a height that when sitting, the thighs are parallel to the floor and the entire foot rests on the floor. The exercise is useful for those who are “undernourished.” Those. you cannot squat so deep that your thighs are parallel to the floor. They also do box squats when they are practicing an explosive rise up from the bottom of the squat. The exercise is popular among crossfitters.

video - chair squat technique for girls

Correct technique

lower yourself onto a chair, then use your hips and buttocks to push yourself up into the starting position with an explosive movement;
Otherwise, the technique is identical to classic squats.

How to hold a stick correctly

It is important to hold the gymnastic stick correctly, regardless of the chosen set of exercises with this equipment.

There are several main starting points:

ahead;
above you with straight arms extended upward;
in front of the chest, slightly lower relative to the level of the collarbone, while the arms should be spread at the elbows and hold the object;
behind the head, resting on the shoulders below shoulder level;
behind the back on the bends of the arms at the elbows;
behind the back parallel to the waist line;
behind the back above the waist line;
at hip level with arms down.

Seated presses

Exercise for the chest, arms and shoulders, including the abdominal muscles.
Sit on a chair or armchair, lean back (you cannot sit without support under your lower back). Look ahead and slightly up. The stick is pressed to the chest from above, the arms are bent and pressed to the body, the elbows are back. Straighten your arms forward in front of your chest, return them to their starting position. Straighten it up above you (you can lean back slightly and tilt your head), return to the starting position again. One approach - 20 such cycles.

Perform 2-3 approaches.

Photo: AiF/Eduard Kudryavitsky

How to do exercises - basic rules

It is important to start a set of exercises with a gymnastic stick with a warm-up. The duration of the warm-up should be at least 10 minutes. It is recommended to warm up with a small amplitude and little effort. Tasks with gymnastic equipment are performed on a count from 4 to 8.

It is recommended to increase the number of approaches, as well as the amplitude of actions, evenly and gradually. The movements must be performed while exhaling.

Warm-up exercises:

jumping with a skipping rope;
jumping in place without the use of sports equipment;
running in place;
light stretching and warming up all muscles using bends, turns, and squats.

Walking in a squat on a treadmill

I'll tell you a secret, a treadmill can be used for more than just running. This simulator costs a lot, so let it bring maximum benefit! With this exercise you can really work out your quadriceps, glutes and inner thighs. Stand sideways on the treadmill and lower yourself into a squat with your feet wide apart. Now turn on the track at the lowest speed: 1-2 kilometers per hour, no more. Now step towards the display with one foot, and place the other from the edge to the middle of the path. For every step you need to squat. Walk until you feel a burning sensation in your muscles, then turn around on the other side. Do you think it's very easy? Add a slope!

With the help of additional equipment and exercise machines, you can endlessly diversify your workouts. The most important thing is to learn to understand your own body and know the mechanics of how muscles and joints work. Good luck!

Sources:

https://bodybuilding-and-fitness.ru/sport-inventar/bodibar.html https://brodude.ru/novye-variacii-izvestnyx-uprazhnenij/ https://just-fit.ru/idealnoe-telo/prisedanija -dopolnitelnym-oborudovaniem

When and how to train

The number of exercises included in a set of exercises with a gymnastic stick should be regularly increased. It is also recommended to increase the duration of classes due to the number of approaches. In this way, the effectiveness of exercise is maintained, since the muscles are able to adapt to the proposed load in a short time.

With sufficient load, there should not be significant pain, however, the first session may provoke the appearance of painful sensations in the muscle tissue - this is the norm. After subsequent exercises, the occurrence of unpleasant sensations in the muscles indicates excessive load, in which case it is necessary to adjust the set of exercises, choosing the most comfortable load.

It is not recommended to exercise before bed, as such physical activity provokes sleep problems. You should eat no later than an hour before class. If physical activity with a gymnastic stick is performed for the purpose of losing weight, then the interval between physical activity and food intake should be increased.

The best time for classes is the morning.

Advantages or disadvantages of each model

Fitness clubs use rubberized steel bodybars. However, both wooden and plastic shells can be found on sale.

The advantage of a wooden stick is its low cost. However, the weight of such simulators depends only on the diameter and length. A wooden stick is not fully considered a body bar, although it is great for practicing at home if your budget is limited.

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In group classes it is used to perform elements of martial arts.

A wooden stick is not fully considered a bodybar, although it is perfect for practicing at home.

A plastic gymnastics stick is also inexpensive, but it is too light for strength training . Suitable for activities with children.

Exercise technique

Body rotations

When performing rotations of the body, it is necessary to fix the pelvis, hips and feet in a certain position, without movement.

When performing the exercise, the following muscles are involved:

press;
back;
shoulder joints.

Performing body turns:

The gymnastic apparatus lies on the shoulders.
Arms are bent.
The body turns smoothly in each direction one by one.

With good preparation and endurance, the number of turns in each approach should be increased.

Body tilts to the sides

You should lean to the side using one of two methods.

One way is as follows:

Gymnastic equipment is placed on the shoulders.
Your arms should be bent.
The body tilts to the left, then to the right.

It is forbidden to strain the neck muscles, as tension in this area interferes with the work of other muscle groups.

Body bends with a different grip on the gymnastic apparatus:

The gymnastic stick is grabbed with both hands using a wide grip.
The action is performed together with the object, one hand is lowered down, the other is raised up.
The body tilts down, it is important that the stick is positioned vertically.
The exercise is repeated in the same way, bending in the opposite direction.

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Body bends forward

When performing, a body position is used in which the gymnastic stick is on the shoulders.

Performing forward bends:

The initial position of the body is accepted.
The body leans forward as much as possible.
The chin looks exclusively straight, and the body muscles should be tense.
Next, the body is tilted back, the back should be without deflection.

Lunges and squats

Exercises with lunges and squats are performed with a rear grip, holding the object in front of you.

Performing lunges and squats:

Any leg of your choice is fixed in place, the other leg is extended forward as far as possible.
The stick is held in one of the suggested ways.
In this body position, a slow squat is performed.
Next, the forward leg is moved back in the same way - again a slow squat.
The exercise is performed with the other leg in a similar way.

Exercises while lying on your stomach

Exercises from a prone position are included in the complex of exercises with a gymnastic stick.

Step-by-step exercise:

Pull the stick forward.
The arms are raised as high as possible in the upward direction.
The head rises.
The gymnastic apparatus is brought to the shoulders.
The chest rises, this position of the body is maintained for as long as possible.

There is an exercise performed in the same position called the boat. When performing this exercise, the projectile is held with your hands along the edges of your feet. It is necessary to simultaneously stretch upward, making a maximum deflection of the body.

Exercises while lying on your back

“Birch” is the most popular exercise from the supine position.

The “birch tree” is performed like this:

The arms are straight, the stick is held with a wide grip.
You need to pull your legs towards your chest, bending them at the knees, and pass the exercise under your buttocks.
The hands with the apparatus are lowered to the floor, the legs are straightened, and it is important to pull the toes up.
The legs slowly fall.
Next, you need to repeat the exercise in reverse order.

Flexibility and stretching exercises

A set of flexibility and stretching exercises includes training with a gymnastic stick.

This training includes a list of tasks using various positions:

Sitting. To perform the exercise, the arms with the apparatus should be straightened. The legs are straight, resting on the feet.
Bends while standing. Place your legs wide, the stick should be grabbed from behind and parallel to your shoulder blades. It is necessary to bend in each direction while simultaneously swinging your torso with an average amplitude.
Turns . In a standing position, the gymnastic apparatus is placed in front of the body, arms should be straight. It is necessary to turn the stick so that the arms are crossed alternately in different directions.
Bringing your arms back . In a standing position, the projectile must be held from below. Hands should be raised and placed back behind the head. Then take the initial position of the body.

Benefits of a bodybar

So, why should you take a closer look at such a simulator as a gymnastic stick:

One of the main advantages of a bodybar is its compactness. Even if you are not a supporter of fitness rooms, you will always find a place at home to buy a stick and exercise with it for at least 5-15 minutes a day.
Availability of the projectile . The price depends on the material and manufacturer, but the simplest gymnastic stick can be bought starting from 200 rubles.
The low incidence of injury during exercise, even at home, only adds advantages to the simulator’s treasury. The rubberized shell prevents your hands from slipping when performing exercises, and in general, the constant weight of the projectile and its length contribute to a comfortable grip. Read more about safety precautions below.

Gymnastics with a stick for children

Gymnastics with this sports equipment is useful and effective for children. It has a beneficial effect on the spine. To prevent problems with the spine, you should regularly perform morning exercises using a stick.

Recommended list of exercises for children with a gymnastic stick:

The stick is fixed in a vertical position. The child grabs the object with his hands and climbs up, then slowly falls down.
The stick is held in the hands behind the back. Bend forward with the body, it is important to reach for the feet.
Walking with a gymnastic stick behind your back on your shoulders. Hands can be on the object or straightened.

Types of squats

1Shoulder squats2Chair squats3Sumo squats (plie)4Front squats5Single leg squats6Overhead squats

There is no need to do all types of squats in one workout. Choose 1-2 and additionally do other exercises for your legs and buttocks.

Exercises with a gymnastic stick for certain diseases

Exercises for osteochondrosis

There is a set of tasks with a projectile for osteochondrosis. When choosing a set of such exercises, it is important to take into account age and physical fitness.

Exercises for the purpose of therapeutic therapy should not be performed with overexertion, otherwise the therapeutic effect will be reduced. It is important to control your condition and sensations during training.

Standard set of exercises for osteochondrosis:

The object rises above itself , then moves to a position in front of itself and falls down.
The stick in your hands is placed behind your head , your hands must be lowered as low as possible to the lower back. The projectile should be raised as high as possible behind your back, moving your arms further away from the body. Next, bend forward, while retracting the abdominal muscles.
Crossing your arms with a projectile in your hands. Tension should appear between the shoulder blades. Slowly straightens the right arm to the side. The exercise is repeated with the left hand.

Recommendations for performing the complex for osteochondrosis:

It is recommended to exercise daily.
The execution time is any, the only requirement is to complete it no later than a few hours before bedtime.
It is important to monitor your breathing during exercise.
If your health is favorable, it is recommended to gradually increase the load.
If there is discomfort and pain when performing a certain task, it should be excluded from the complex or replaced with another similar one.
During exercise, it is recommended to regularly measure your pulse, avoiding its excessive increase.

Exercises for flat feet

Exercises using a gymnastic stick help in the treatment of flat feet.

A set of exercises for treating flat feet:

Rolling an object with your feet. The exercise is performed standing or sitting, the stick rolls over the surface. Next, the exercise is repeated with both legs simultaneously. The duration of the task is 10 minutes.
Walking across. The object is placed across the foot, in its middle. This is how the steps are completed. This exercise is most effective in treating transverse flat feet.
Walking along a stick. The stick is positioned parallel to the feet, lengthwise. Steps are taken forward with your toes, then starting with your heels. This exercise is most effective in the treatment of longitudinal flat feet.

Body bar - what is it?

A bodybar (also known as a gymnastic stick) is a sports equipment for strength and cardio training - a hybrid of a barbell and dumbbells. The bodybar differs from dumbbells in that its weight cannot be changed. Physically, it is a rubberized, usually steel stick with multi-colored ends.

Body bars vary in length and weight.

The length of the gymnastic stick is selected depending on height and varies from 70 to 120 cm. Typically, adults use sticks 90-120 long, while shorter models are suitable for children - 70-80 cm.

Weight is chosen based on physical fitness:

beginner – 1.5-3 kg;
average level – 4.5-6 kg;
high level – 6-9 kg;
professional level – 12-18 kg.

For convenience, the ends of the bodybar are painted in different colors according to the weight of the stick.

True, there is no single established correspondence between weight and color, but most often manufacturers use the following classification:

yellow – 1.5/2 kg;
green – 3 kg;
red – 4 kg;
blue – 5 kg;
purple – 6 kg;
orange – 7 kg;
raspberry – 8 kg;
gray – 10 kg.

When purchasing, be sure to check the weight , because... different manufacturers may use different colors for different weights.

Sets of exercises with a gymnastic stick

Exercise therapy complex

Therapeutic exercise should be performed in the complete absence of pain; the effect of the exercises is achieved with absolute rest and relaxation of the spine. The exercise therapy complex effectively increases the level of emotional state, helping to improve your health faster.

When performing exercise therapy, a gymnastic stick helps distribute the load on the body; such exercises can be done not only in special rooms, but also at home or on the street.

The exercise therapy complex with a gymnastic apparatus includes 4 main exercises, which are further supplemented by other tasks:

An easy warm-up to warm up all muscle groups.
Standing with your legs spread wide, your arms with the object are extended forward in front of your body. Holding the stick in front of you, make rotational movements in different directions, 12 rotations must be made in each direction.
Standing, legs spread wide, holding the stick in your hands, it is important to grab the ends of the object. The projectile is alternately brought from a horizontal position to a vertical position. This must be repeated 12 times.
Using the same starting position, the outstretched arms with the projectile are raised while taking a deep breath, and lowered while exhaling. This exercise is repeated 4-6 times.
Standing, hands with the object raised up. As you inhale, the body bends at the waist; you need to touch the floor with the stick. As you exhale, the initial position of the body is assumed. The task is repeated 6 times.

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Outdoor switchgear complex with gymnastic stick

A set of general developmental exercises with a gymnastic stick is necessary to maintain health, well-being, and strengthen muscles. The outdoor switchgear complex consists of body movements, with the recommended amplitude and speed of execution.

The use of a gymnastic stick in the outdoor switchgear system allows you to develop coordination and maintain body tone. These exercises are suitable for people of any age and different levels of physical fitness. Adults can perform complexes of any complexity, taking into account the health status of a particular person.

Exercises with a gymnastic stick for a standard group:

Holding the object down, you need to put it in front of you, turning it so that one hand is down. The stick should lie horizontally. Then they turn again so that the right hand is down.
Feet shoulder-width apart, stick held near the chest. Then they bring the object forward and do a squat. Then they stand up, returning to the starting position.
The legs are spread, the object is held in the hands near the chest. Raise the stick, tilt to the left, then to the right.
The object is lowered down using an overhand grip. They take a step to the side and raise the stick up. Then you need to sit down and place the object under your knees. Repeat the exercise, taking a step in the other direction.
The gymnastic stick is placed on the chest, arms are bent at the elbows. Perform a squat while placing the stick forward. Return to the original position.
They bring the object back and move their leg behind their back, while raising the stick up, bending their back, standing up and bending to the right. The exercise is repeated in the same way, abducting the left leg and leaning to the left.
The stick is held at the bottom of the back. Bend deeply forward and place the object in front of you on the floor surface. They stand up to their full height, then bend down again and pick up the object from the floor.

A set of exercises with a gymnastic stick as part of a fitness training
When using an outdoor switchgear complex with a gymnastic stick for training, you should take into account the age category of the group. It is necessary to pay attention to the personal characteristics of each person when selecting specific exercises. This complex is performed both in a group and individually.

Using all of the above exercises with such gymnastic equipment as a stick, it is possible to create your own individual training program. Exercises are selected according to interests and level of physical fitness. It is important that the training takes place without overexertion and pain and brings only positive emotions.