With the gymnastic stick it is possible to carry out the whole set of exercises on the extension, correction of the bearing, the press, etc. With this apparatus it is possible to be engaged with success and houses, the main thing are to know some rules.
Gymnastic stick – the apparatus available to everyone. With its help it is possible to work practically all groups of muscles, to correct the bearing, to develop mobility in joints, etc. Besides it is possible to train with the stick and without leaving the house. And what exercises with this apparatus exist?
Rules of performance of exercises
Before starting performance of the complex of trainings, it is necessary to make warm-up. In this quality well proved run and rope jumping. At the beginning you shouldn't do too abrupt movements and to try to give all the best to the maximum: there is the danger to injure unprepared muscles and joints. Range of movements in stick exercises needs to be increased gradually, extremely loading muscles at the latest stage of repetition. The good indicator of efficiency of the training consists in small muscle pain after classes. To avoid difficulties with the correct digestion and not to face insomnia, it is necessary to be engaged in two hours after meal and no later than two hours to the dream.
Complex of trainings with the gymnastic stick
The simplest stick exercises consist in turns by the building, bendings to the right-to the left, back and forth. It is possible to carry out them as from from the sitting position, and standing, and lying. To rise directly, having put the stick before itself. To bend down, leaning against the apparatus straight arms. To execute two-three elastic rockings by the building up-down. To rise on one leg, having put the stick on the sock of the second leg which is on weight. It is necessary to keep balance of the stick so much how many it is possible, without touching it by hands. After that to replace the leg. For performance of lunges the apparatus needs to be taken both hands and to hold at the level of hips. Having lunged one leg forward, to deploy the case with the stick in the opposite direction. To alternate on both parties. To lay down on the stomach, having gripped the apparatus extended forward. To slowly tear off the case from the floor, getting the stick for the head and having put it on shoulders. Having caved in, to be late in this situation for several seconds. After to return to SP. To turn over on the back, holding straight legs together, and the stick before the breast. To lift the apparatus up, having at the same time bent legs in knees and having pressed them to the breast. To carry out legs through the stick and to extend them up so that the apparatus appeared behind the back. To put it on the floor and, leaning on hands, to execute "birch". Now to pick up the stick and to return to SP, having carried out legs through the stick in the opposite direction. And it is necessary to finish the complex of trainings stretching exercises. To rise directly, having put the stick on the floor before itself. To bend down to the apparatus, to lift it up and, having got hands for the back, to lower behind itself. Again to lift it up and to return to SP. To lay down on the back, holding the stick in straight outstretched arms. Having developed hands, to put it on the floor to the right of itself, trying not to tear off the case from the floor. To return to SP and to repeat exercise in other party.