With a gymnastic stick, you can perform a whole range of stretching exercises, posture correction, press, etc. You can successfully practice with this apparatus at home, the main thing is to know some rules.
A gymnastic stick is a projectile available to everyone. With its help, you can work out almost all muscle groups, correct posture, develop mobility in the joints, etc. In addition, you can train with a stick without leaving your home. And what exercises are there with this projectile?
Exercise rules
Before embarking on a set of workouts, you need to do a warm-up. Running and jumping rope has proven itself well in this capacity. At first, you should not make too sharp movements and try to give your best: there is a danger of injuring unprepared muscles and joints. The range of motion in exercises with a gymnastic stick should be increased gradually, maximally loading the muscles at the very last stage of the repetition. A good indicator of the effectiveness of a workout is mild muscle soreness after exercise. To avoid difficulties with proper digestion and not to face insomnia, you need to do it two hours after eating and no later than two hours before bedtime.
A set of workouts with a gymnastic stick
The simplest exercises with a gymnastic stick consist in turning the body, bending to the right and left, forward and backward. You can perform them both from a sitting position, and standing, and lying.
Stand up straight with a stick in front of you. Lean down, leaning on the projectile with straight arms. Perform two or three springy swinging of the body up and down.
Stand on one leg, placing a stick on the toe of the other leg, which is suspended. It is necessary to keep the balance of the stick as much as possible without touching it with your hands. After that, change your leg.
To perform lunges, the projectile must be taken with both hands and held at hip level. Having made a lunge with one foot forward, turn the body with a stick in the opposite direction. Alternate on both sides.
Lie on your stomach, holding the projectile in your arms outstretched forward. Slowly lift the body off the floor, winding the stick behind your head and placing it on your shoulders. Bending over, linger in this position for a few seconds. Then return to the IP.
Roll over onto your back, keeping your straight legs together, and the stick in front of your chest. Raise the projectile up, at the same time bending your knees and pressing them to your chest. Pass your legs through the stick and stretch them up so that the projectile is behind your back. Put it on the floor and, leaning on your hands, perform a "birch tree". Now take the stick in your hands and return to the PI, passing your legs through the stick in the opposite direction.
And you need to complete the set of workouts with stretching exercises. Stand up straight with a stick on the floor in front of you. Bend over to the projectile, lift it up and, putting your hands behind your back, lower it behind you. Lift it up again and return to the IP.
Lie on your back, holding the stick in straight outstretched arms. Unfolding your arms, put it on the floor to your right, trying not to tear the body off the floor. Return to the PI and repeat the exercise in the other direction.
