A gymnastic stick (bodybar) is a popular sports equipment that has been widely used, including in physiotherapy exercises. Below are some general strengthening exercises that are great for beginners.
Exercises with a gymnastic stick for beginners
Exercise number 1
Stand up straight, grab the stick with a wide grip and raise your arms up. Lunge first with your right and then with your left foot forward. Simultaneously with the lunge, take the stick back and bend the body.
Repeat 30 lunges
Exercise number 2
Stand up straight. Take the stick with a wide grip and place it behind your back on your shoulder blades. Bend and twist your torso to the sides at the same time.
Repeat for 20-30 inclines
Exercise number 3
Lie on your stomach. Stretch your arms forward. Stand the stick upright and grab it with both hands near the floor. Intercepting your hands, rise to the top of the stick. Then go back down.
Repeat 10 times
Exercise number 4
Lie on your stomach. Take a stick in both hands, pull them forward. Raise your torso with your arms extended forward, hold this position for a few seconds.
Repeat 15-20 times
Exercise number 5
Lie on your stomach. With your arms straight at the back, grab the stick and place it on your buttocks. Raise your body and arms. Sway your arms bouncingly without touching your buttocks.
Repeat 20 times
Exercises with a gymnastic stick for the press
This set of exercises puts a fairly strong load on the abdominal muscles, as well as the hips and back. To do this, you need a gymnastic stick (available from sports stores) or something similar. The exercises are quite difficult. If you do them regularly, then the press will be just perfect.
1. For abs and thighs
Lie on your back, raise your straightened legs at an angle of 60 degrees. Take a gymnastic stick in outstretched hands. Raising the body, slide your hands with a stick along the outstretched legs to the foot, then return to the starting position.
Repeat 10 times in 3 sets
2. For the press and waist
Sit on the floor with your legs straight. Take a gymnastic stick. Extend your arms with the stick in front of you, parallel to your legs. Tilt your torso back 45 degrees. Rotate your torso to the right to touch the end of the stick to the floor without changing your torso tilt. Then return to the starting position. Now make a turn to the other side.
Repeat 10 turns in each direction in 3 sets
3. For abs and legs
Lie on your back, bend your legs. Turn the feet inward, firmly clamp the ends of the gymnastic stick between them. Straighten your legs with a stick and lower them to the floor. Raise and lower your legs as high as possible (you can even wind them behind your head). When lowering your legs, do not touch the floor.
Repeat 10-20 times in 3 sets
4. For the press
Lie on the floor. Take a stick in both hands, extend them over your head. Raise your torso by extending your arms with a stick in front of you. Bend your legs. Press them close to you and stretch them over the stick without changing the tilt of the torso. The stick should be under your feet. After that, straighten up, do not unclench your hands. The stick should be under the hips. Now reverse the motion.
Repeat 5 times in 2 sets
5. For the abs and muscles of the lower back
Sit on the floor. Straighten your arms with a gymnastic stick parallel to your legs. Tilt the body back 45 degrees. Raise your arms up so that they form 1 line with the body. Put your hands back.
