The gymnastic stick (bodibar) is the popular apparatus which was widely used including in physical therapy. Several all-strengthening exercises which perfectly will be suitable for beginners are given below.
Stick exercises for beginners
Exercise No. 1
Get up directly, take the stick wide grip and raise hands up. Make lunges the right, left leg forward. Along with lunge you take away the stick back and bend the case.
- Repeat 30 lunges
Exercise No. 2
Get up directly. Take the stick wide grip and place for the back on shovels. Carry out bendings and at the same time turn the trunk in the parties.
- Repeat till 20-30 bendings
Exercise No. 3
Lay down on the stomach. Extend hands forward. Put the stick vertically and clasp it with two hands at the floor. Intercepting hands, rise to the upper edge of the stick. Then go down back.
- Repeat 10 times
Exercise No. 4
Lay down on the stomach. Take the stick in both hands, extend them forward. Raise the trunk with the hands extended forward, be late in this situation for several seconds.
- Repeat 15-20 times
Exercise can be complicated if along with hands to raise legs.
Exercise No. 5
Lay down on the stomach. The straightened hands behind take the stick and put it on buttocks. Raise the case and hands. Shake Pruzhinisto hands, without touching buttocks.
- Repeat 20 times
Having mastered these exercises, it is possible to pass to more difficult
Stick exercises for the press
This set of exercises gives rather strong load of press muscles and also hips and the back. For performance you will need the gymnastic stick (it is possible to get in sports shops) or something similar. Exercises are quite difficult. If to do them it is regular, then the press will be just ideal.
1. For the press and hips
Lay down on the back, raise the straightened legs at an angle of 60 degrees. Take the gymnastic stick in outstretched arms. Lifting the case, you slide hands with the stick on the extended legs to foot, then return to the home position.
- Repeat 10 times in 3 approaches
2. For the press and the waist
Sit down on the floor, legs - straight lines. Take the gymnastic stick. Extend hands with the stick before yourself parallel to legs. Reject the trunk back by 45 degrees. Turn the trunk to the right to concern the end of the stick of the floor, without changing trunk bending. Then return to the home position. Now make turn in other party.
- Repeat 10 turns in each party in 3 approaches
3. For the press and legs
Lay down on the back, bend legs. Develop feet inside, with the force clamp between them the ends of the gymnastic stick. Straighten legs with the stick and lower them on the floor. Lift and lower legs most highly (it is possible even to get them for the head). Lowering legs, don't concern the floor.
- Repeat 10-20 times in 3 approaches
4. For the press
Lay down on the floor. Take the stick in both hands, extend them over the head. Raise the trunk, having extended hands with the stick before themselves. Bend legs. Press them to yourself and extend them over the stick, without changing trunk bending. The stick has to appear under legs. After that become straight, don't unclench the hand. The stick has to appear under hips. Now make the return movement.
- Repeat 5 times in 2 approaches
5. For the press and muscles of the waist
Sit down on the floor. Straighten hands with the gymnastic stick parallel to legs. Reject the case back by 45 degrees. Raise hands up so that they formed 1 line with the trunk. Lower hands back.
- Repeat 10-20 times in 3 approaches
Important: during performance of all exercises the back has to be the straight line.